Video: Stand Up Padding – Dry Land Workout

Brock on a paddle board

I went for a looooong paddle this morning and while I was there, staring out at the open ocean, I thought this workout up.

But you don’t have to be a Stand Up Paddle board enthusiast to benefit from this workout! It is a great set of exercises that anyone can use to become more stable, strong and durable.

The exercises in this video are:

  • Standing Bird Dog
  • Standing rotation (with resistance band)
  • Hip hike with leg raise
  • Shoulder External Rotation / Internal Rotation
  • Wood Chopper
  • Side plank / side plank rotation
  • Running Man Row
  • Hip clock

Stand Up Paddling (or SUP) requires some full body stability and balance along with some specific strength in the core (knees to nipples) and shoulders. This workout addresses the major aspects of those needs.

If you are getting ready to start paddling or looking to up your SUP game, doing this workout, as a super-set (back to back), 2 or 3 times through, would be a great idea.

Give it a try and let me know how it goes!

Fitness Digest – Sep 19, 2021

It is officially time!  The next year-long Weighless program kicks off on October 8th. Monica Reinagel (the Nutrition Diva) and I can’t wait to get started with our next awesome group. And, if achieving and maintaining a healthy body weight is one of your goals, we hope YOU will join us.

I won”t go on too long about this, but I would be remiss if I didn’t mention that since the only thing better than weighing less is paying less (haha), you can save 20% off the entire program fee if you register by midnight (Eastern time) on September 20th. Nice deal, right?

More info about the program and this limited time offer is available at

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Fitness Digest for Sep 5, 2021

Weighless logo

In just over a month from now, Monica Reinagel (the Nutrition Diva) and I will be launching our 9th cohort of the Weighless Program. In case you don’t know, Weighless is a year-long group coaching program that teaches you how to create a lifestyle that allows you to become someone who weighs less.

I know that sounds like clever word play (and it is) but there is a reason I say it that way. Anyone can make you deprive yourself and exercise to excess – and you will lose weight – but losing weight isn’t the hard part. Being someone who weighs less, for the rest of your life, is the hard part.

So, if that sounds like something you would like to know more about, stay tuned. Or better yet, take our scientifically validated and free quiz to find out which area is holding you back from achieving and sustaining a healthy body composition.  

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Fitness Digest – Aug 22, 2021

I have some fun news! Instead of offering you yet another reason to sit in front of your computer, on another Zoom call (via an online workshop), Monica Reinagel and I have created a special “popup podcast” series that you can listen to wherever and whenever suits you. Cool right?

This 4-episode series covers the key adjustments in nutrition, fitness, and mindset that will help you beat the #MidlifeSpread. You can listen in your favorite podcast app or right on the series’ webpage.

You can access this special podcast series here–along with a whole bunch of supplementary resources to help you take action on the advice. But keep in mind, because this is a special offer, you will need to manually subscribe to this popup podcast, it won’t be searchable like our other shows. So make sure you go to for instructions. 

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Fitness Digest – Aug 8, 2021

Photo of Brock

I am so excited! On Friday, Aug 13, the first official episode of my new podcast, Upgraded FItness, will air. After that, there will be new (short) solo episodes on Mondays and new (longer) interview episodes on Wednesdays. How does that sound?

Upcoming guests: Monica Reinagel (the Nutrition Diva), Dean Dwyer (the Successful Body), Dave Asprey (Bulletproof Radio), Tim Waggoner (Endurance Planet), Abi Carver (Yoga15), Brad Kearns (Primal Blueprint), Molly Watts (Breaking the Bottle Legacy), and many more!

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Video: 7 Fun Ways to use a Treadmill

First off, I am not one of those people who dislikes running on a treadmill. I actually quite enjoy it. The term dreadmill is not one I will use… unless someone makes me run for more than an hour or so.

But I am still 100% on board with finding new and exciting ways to use that machine that is cluttering up the house. Because, like I always say, if you aren’t enjoying your workout find a new one!

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