Preface

Over twenty years ago, I began the journey I am still on today. I had no idea where it would take me or who I would meet along the way. I joined Golds Gym in Kingston, New York, with my girlfriend and we started working out together. Since that day, no matter where Ive lived, what else Ive done, or what crazy twists and turns came my way, I have been committed to a lifestyle of fitness and activity. I have explored most every avenue of training to some extent. I spent years obsessed with building my body as big it could get. I spent years trying to be as strong as I could be. There were times when I ran and ran to see how fast and far I could carry myself. I even started and operated a CrossFit gym for a few years and built my endurance and strength to incredible levels, albeit levels I couldnt sustain. There were a few years when I couldnt seem to get enough yoga, some years rock climbing, some mountaineering and ice climbing, and others cycling. I once rode a single speed over 1,800 miles across the Midwest through the heat of July and August. I have tested myself; I always had some crazy goal or outcome in mind, and the process was secondary. Not long after I started this journey myself, I discovered that I loved helping others get fit and stay healthy, strong, and vibrant. That became the mainstay of my work for a large part of my life. This year Ill turn forty. Ive noticed something interesting happening: more and more, the process is the outcome. Some of the ways Ive treated (abused?) my body while chasing a goal or accomplishment have left their marks. I have mobility issues and pain often. Im still strong, fit, and healthy, more than most at least. My wonderful wife, Becca, sees to it that my nutrition is spot on, but I am still responsible for my training. Now, I must be smarter than ever if I want the best possible life. I believe this new perspective more accurately aligns with most peoples take on working out (which I prefer to call training - it seems less pointless that way). Most people train to look and feel great. Whats wrong with that? Nothing! Im totally on board with this approach. Recently, I met Pat Flynn, a Russian Kettlebell Challenge-certified instructor, coach, and owner of the Chronicles of Strength website, through my wife, who works for the website Breaking Muscle. Pat reignited my interest in kettlebells while another friend, and RKC-certified kettlebell coach, Brandon Hofer, reminded me how wonderfully yoga works to offset the mobility lost during years of strength and hypertrophy training. What I didnt understand is how effective kettlebells would have been in nearly all the pursuits of my past. Had they been a larger part of my training, I would also likely be in better condition now than I am. Thanks to Pavel Tsatsouline and Dragon Door for bringing the kettlebell to the attention of the fitness world at large and Pat and Brandon for

reuniting me with these terrific tools. Along with my own body weight, kettlebells are now my tool of choice for resistance training and conditioning. -Winslow Jenkins, Portland, Oregon www.theexceptionalmale.com

Introduction

Why Should I Care About Kettlebells?

Some of you have never touched a kettlebell. Alright. You could be in great shape and never have used one; maybe you've been training for years with weights and machines like I did. Avoiding the unknown is understandable, even wise. If you don't know how to use a kettlebell or why you might want to use one, I can see why you might not venture to try. Rest assured, there are great reasons to get to know the mighty kettlebell, and learning how to use one (or two!) is quite easy with good coaching and instruction. Kettlebells are fantastic for improving strength, conditioning, speed, power, and coordination. Unlike many traditional strength-training methods, kettlebell exercises allow you to keep or even improve flexibility and mobility as your strength increases. If you should follow a well-designed kettlebell training program, you can expect to increase your work capacity. Youll work harder, for longer, with less fatigue, and while looking better and better at the same time. Sounds pretty good, right?

Kettlebells Are Safe and Effective

Kettlebells are both safe and effective, according to this report by the National Strength and Conditioning Association (NSCA). The report was a compilation of the presentations of numerous studies at the NSCA National Conference and Exhibition in July 2012. Kettlebells are as effective as traditional training methods for improving vertical jump and one-rep maximum power clean ability. Even though the kettlebell was as effective for training the power clean, it caused less than half the compressive load on the spine that training with a barbell did. In fact, kettlebells were found to be safe enough to include as part of a rehabilitation program after injury! While that fact is impressive, it's also notable that a 16kg kettlebell swing burns approximately 13 calories per minute, or 780 calories per hour for the average man, while an average woman would burn approximately 10 calories a minute or 600 calories per hour. As you become fitter and stronger and can use a heavier kettlebell, caloric expenditure will rise even higher.

What Do I Need to Do?

Through the use of specific exercises such as the kettlebell swing, deadlift, clean, snatch, high pull, and press, the body is conditioned and strengthened. With proper nutrition, lean muscle mass can be built. More lean muscle mass means higher energy expenditure at rest, leading to a healthier body. The kettlebell is a highly flexible tool for fitness. It allows a great variety of movements and variations of exercises. No other single piece of equipment comes close to the utility of the kettlebell. Traditional movements such as squats and deadlifts are simple to perform with kettlebells, while complicated and difficult (but very useful) movements such as the clean and jerk, the snatch, and the getup are also possible with this beautifully simple and highly functional training tool.

Tell Me More...

Combined with bodyweight exercises and a proper mobility program, the kettlebell provides a workout or training session anywhere you happen to be. There is no better solution to the "time crunch" that we all seem to be in these days than having your gym in the back seat of your car, stashed under your desk at work, or greeting you when you return home. The simple pleasure of using the time you have and getting the training adaptation you need to be vibrant, strong, healthy, and hard to kill instead of driving somewhere to train cannot be fully appreciated until you try it.

How Do I Get Started?

First, you'll need a kettlebell. An excellent and affordable kettlebell or set of kettlebells can be obtained from Fringe Sport. They offer great prices and fast, free shipping. Start with a light kettlebell: 8-12kg for women, 16kg for men. Because you will progress, getting yourself a set may save you money in the long run. Once you have your kettlebell, a great way to get started with the kettlebell swing is to watch RKC-Certified Instructor Pat Flynn's video on how to perform the kettlebell swing. If you have any questions, simply go to 300swings.com and ask us for help. You can post a video there and ask us for a critique of your form, private message us, or simply post a question or comment. Once you feel confident in your ability to perform the kettlebell swing, join us for our 30-day challenge. Each day for 30 days you will swing your kettlebell 300 times.

Now, I turn the floor over to Pat Flynn and his inimitable and entertaining style

300 Swings a Day

A 30-Day Challenge to Blast Fat, Boost Muscle, and Build Kettlebooty

For any person on a treadmill in sound possession of their mental plant, the farthest they can go is to simply tolerate it, as one learns to tolerate broccoli, Doylestown Pennsylvania, a mother-in-law, or a bunion. But even at that, the notion that one has to run to lose fat is to me a sad and damnable delusion. It is a way to sicken a neophyte towards exercise altogether and at once, as Merlot is a means to repel a person from wine. But anybody who knows wine knows never to start a person with Merlot, or finish them there, or ever even to bother with the obnoxious solution at all. Instead, you start them with something you think they will enjoyand, in most cases, something delicate. You want their first experience to be pleasurable and beneficial, and not a root canal, or a bunion-ectomy. So why is this different, then, with exercise? And people wonder why so few exercise. Well, I am not surprised at all. The impulse to avoid activities you dont much enjoy is a sound and reasonable instinct. And such an impulsethat is, of avoidanceis the natural accompaniment of a persons experience on the treadmill, as it is with pulling teeth. People are trained into the conviction that jogging, or what have you, is the only acceptable and deliverable means of fat loss, because that is what conventional wisdom has openly avowed it to be. But was it not too conventional wisdom that, at one time or another, had us burning witches at the stake? It takes very little IQ to discover the worthlessness of the treadmill, which is why the thing is so popular. But anything accomplishable on a treadmill, it must be obvious, can be achieved quicker and easier through more enjoyable means. If you want to burn fat, eat more broccoli and swing a kettlebell. VIDEO LINK: http://www.youtube.com/watch?v=baa-MgPLPls The kettlebell swing swiftly delivers a cardio effect, yes, but it is not cardio, least not in the traditional sense. It is a power movement, a strength builder, a body fat reducer. But even so, it will condition you better than any direct steady state cardio effort ever will. The person who persistently swings a kettlebell has far superior work capacitythat is, the ability to perform a wide variety of tasks for a prolonged period of time and with minimum fatiguethan the fellow who belabors himself hopelessly and to no conceivable end on the monotonous mechanical wheel.

The benefits, from here on out, are plain, but enormous. The swing strengthens the lumbar region, increases striped muscle contractile speed, and thickens the gluteus maximus, a consequence described as kettlebooty. In brief, the swing serves to protect the back, increase athletic power, and build a more delicious derriere. The kettlebell swing does not deplete you of precious nerve energy, but replenishes you of it, and no less than to a state of superabundance. It gives more than it takes, and when the exercise is concluded you cant help but feel good and satisfied, brimming with lifeoverjoyed, ecstatic! This is seldom so with any such cardio effort, the effects of which they visit upon the customer are hardly worth answering the door for. I used to run. Jogged everyday back in the beginnings of high school. It was a gloomy era, a time in my life when my humor was at an all time low, along with my self-esteem, self-respect, and good fortune with the ladies. I thought many times on how death might be preferable to life. But by the mysterious workings of Gods providence, I was saved, soon as I put away the running shoes and took up the business of strength instead, vowing never to dishonor myself again. But I do not say you should never run. No, nothat is not it at all. I simply say to avoid the snare of running incessantly for fat loss, and do something more productive and efficient instead, like 300 kettlebell swings a day. And there is the key, in plain and simple English. 300 swings a day! A very sound and reasonable place to start, indeed, and with no conceivable end to the splendor of it. You do not need to do them all at once, and really, its better if you dont. Break it up, chunk it down, whatever have you, and perform sets of the swing, no more than fifty at a time, intermittently throughout the day. A practice that suits me according to my fancy is leaving my little kettlebell friend right next to the kitchen table, where I conduct the majority of my insufferable business. Every time I remove my dingy ass from the seat, I owe the universe a set of twenty swings. By this method, 300 swings is an easy errand, and done before dinner. Of 300 swings, the metabolic effect is massive, the calorie burn generous, and the method efficient. Comparatively, one burns considerably more calories than jogging, and in significantly less time300 swings, if condensed, should take little more than five to ten minutes with even the most cumbrous loadmaking this a simple matter of economy.

The Kettlebell Swing, a How-To Guide

There are seven rules to the kettlebell swing, to be covered here in brief. For some, these will be but a series of gentle reminders, for others, very alien. Observe, I tend to niggle over

the nuances. These rule apply to both the one hand swing and the two arm swing (which, the only difference between the two movements, in an ideal scenario, is the number of appendages attached to the kettlebell).

1. Hinge 2. Back flat 3. Start with a hike 4. Jump through the heels 5. Stand tall 6. Achieve float (but dont go overhead) 7. Elbows locked and shoulders packed

1. The Hinge

In a hinge, the butt goes back; in a squat, down. That is the easiest way to discern the differenceand one must note that it is not a trifle matter, but one of large significance. To put it in context, you push your butt towards the wall in a hinge, and towards the curb in a squat. The hinge is for taking a broad jump, the squat for business in the woods. The hinge can be used to shut the car door, the squat for poking a raccoon out from out underneath the porch.

To compare and contrast the two movements a measure further.

In a Hinge:

Hips are above knees, but below shoulders Shins are vertical (or very near to), but the torso is not (back is flat, yes, but not

vertical) Maximum hip flexion, minimum knee flexion (butt back)

In a Squat:

Hips are below knees Shins are not vertical, but torso is fairly upright Maximum hip and knee flexion (butt down)

Drill #1: The Butt-to-Wall Drill To find your hinge, acquire a piece of wall, and heres what were going to do. Stand with your back to the wall. Take a small step forward, about an inch or so, and set up with a shoulder width stance, toes slightly out. Next, push your butt back (hinging at the hips) and touch the wall. Then, another step out and another hinge. Again, if you please. Continue this until you are the furthest you can possibly be away from the wall, but still able to hinge into it without falling over. Your knees will bend yes, they ought tojust do not let them track forward. At the bottom of your hinge, you should closely resemble the mouth of Pac-Man. Shins vertical, or very close to, hips back and loaded, and back flat.

2. Back Flat I do not care if you swing perfectly at first, nor do I expect that you will. I myself have never swung a perfect swing, if you can believe it, and though I have given my best efforts towards it, Lord knows the world has seen better things. No, all I care is that you swing safely at first, that is what I want to see, and that is where I hold a firmly unshakable

conviction: in keeping you a going concernas injury is the capital tragedy of training, an unacceptable, and unnecessary nuisance. The positions where you are safest are the positions where you are strongest. For the swing, this requires that one charges supreme priority to spinal alignment. That is, a straight line from the back of your head on down through your tailbone. That is, neutral arrangement, crown to coccyx alignment, the position of maximum joint congruency, or, in the words of everyday, keep a flat back. A flat back ensures minimum excessive trauma to the spine, as well, permits maximum transference of force. Safe and strong. Drill #2: The Broomstick Drill Grab hold of a broomstick, or some other long, straight object free of being an obscenity. Place the object on your back so that it touches three points of contact:

1) The back of your head 2) Your upper back (T-spine) 3) Your tailbone (sacrum).

From here, practice your hinge. Feet shoulder width, toes slightly out, and push the butt back as if youre trying to collect some applause. Your goal is to move deep into your hinge while maintaining all three points of contact. If you lose any oneand keep a particularly keen eye on your tailboneyou must start over and try again. This drill should be practiced everyday, and is best built in as a part of your daily swing warm up. It patterns the hinge and limbers the pattern. VIDEO: http://www.youtube.com/watch?v=sHikDw3Y3-c Drill #3: The Deadlift It is only proper course to practice the deadlift before the swing, to be incremental in your progression, to go slow before you go fast, to learn how to navigate your driveway before I-676. The deadlift is the hinge applied. In this case, to a kettlebell. Simply, we aim to pick up some cumbrous object with our hinge, and put it down just the same. Here is how to do it:

1) Stand atop of the kettlebell, feet shoulder width, toes slightly out. The handle should be positioned between the heels.

2) Push back into your hinge, deep as you can 3) Allow your hands to fall onto the handle of the kettlebell and secure themselves a

grip. Keep your elbows locked, but try to bend the handle in half like a horseshoe. This will fire up your lats, external rotators, and other such musculature as needed to fix you a strong, safe shoulder position.

4) Stand up, but do not lean back, just stand tall, hips fully extended, knees locked. 5) Set the bell down exactly how you picked up, by pushing back into your hinge. For

extra credit, set the bell down behind your heels (but without rounding your back or lowering your shoulders below your hips)this is known as the behind the heels deadlift, a valued method for patterning a truly deep and lovely hinge.

Video: http://www.youtube.com/watch?v=RG0BKhZ7vRA

3. Hike Every kettlebell swing must start with a deep hinge, a flat back, and a strong hike. To this last part, we now need to set up behind the kettlebell, not on top of it. The set up is important and enormous, and only once you have your plate properly set may you devour its contents, but none sooner. At start, you should look just like a center about to hike a football. Hips are back, back is flat, two hands on the bell. Drill #4: The Pendulum Swing The purpose of the pendulum swing is to familiarize you with the hike and sway of the bell between your legs. It is a worthy primer, and gives the application of proper kettlebell swing better grounds for which to adhere. Set up behind the bell, in a deep hinge, hike the kettlebell back, but do not stand up, do not finish he swing. Instead, let the bell simply sway. Propel the motion with a gentle rocking, back and forth, allow the bell to pendulum between the legs. All that is required of you here is to breathe (in on the back swing, out on the up), keep the handle of the bell above your knees, and maintain a deep hinge. If you let it fall below you run the risk of rounding your back. Video Link: http://www.youtube.com/watch?v=LuQOEp7ySSw

4. Jump Through the Heels To have the process of the swing take on an incredible ease and slickness it is best to perfect the pieces before performing the whole. Up to this point, that is what we have done. Now, its time to swing. Set up behind the kettlebell, no more than a foot. Hinge, and secure a grip on the bell, and hike it back. When the bell reaches the top of the backswingthat is, where you should closely resemble a witch riding a broomstickthink, Jump through your heels, and stand up as quickly as you can. Your hips and knees should extend simultaneously. The movement, as well, should be explosive, causing the bell to float.

5. Stand Tall At the top of the swing you are standing, tall and erect. Do not lean back, do not push the hips to far forward, doing so may compromise your back. If it helps, squeeze your butt and brace your abs at the top of the swing, to prevent over extension.

6. Achieve Float

A good swing should have float. That is, the bell should continue to soar upwards after the hips have finished. This is demonstrative of power. But do not swing overhead. Instead, let the bell simply float to eye level, and then send it back down into the hips.

7. Elbows Locked and Shoulders Packed

Another finer point in the swing is to keep the elbow(s), locked. It is a safety, as well as a performance measure. Locked elbows means better force transmission, and less risk of injury towards the bicep. The same is said for proper shoulder position, which should be neutral, or slightly down and back. Think anti-shrug. The easiest way to achieve the both of these is to bend the handle. Imagine youre trying to make a horseshoe of it as you swing. This should cause the crooks of your elbows to turn mildly upwards, and your shoulders to slide onto their respective shelves.

Elements of a Perfect Swing

It is an insult to nature to propose that a perfect swing can ever be achieved, but an ever-greater insult never to try. Perfection is not attainable, but the pursuit of perfection, though we can only ever approximate it, is a worthy endeavor. What makes a swing perfect is, of course, subjective. But to me, a perfect swing is achieved when the movement best blends safety and performance, power and grace, tension and relaxation. It is crisp and strong, fast and loose, elegant and stylish. There are an innumerable number of qualitative characteristics that go into this, many of them defy description, but the minimum required, as weve covered up until now, may be reduced to these:

1. Heels planted 2. Back flat 3. Hips back (deep hinge at the bottom) 4. Elbows locked and shoulders packed (think anti-shrug) 5. Hips and knees fully extended at the top (standing tall) 6. Bell floats, but does not go overhead

When your swing satisfies these six requirements, you are then good. Thank you, Pat, for your expertise. So, now you all know the how and why of the kettlebell swing, but how does this challenge work, exactly?

Were Glad You Asked! Besides the points already made, namely: to blast fat, boost muscle, and build kettlebooty, there are two other main benefits you will get from this challenge. First, you will create a healthy habit; you will do something good for yourself on a regular basis. Second, you will have fun building a community. It may be that youre swinging alone in your apartment. Or that you swing at the gym during your lunch hour. You might even swing in a parking lot while waiting for your child to get out of school. No matter where or when you swing, we are all there, cheering you on. When you are done, let us know how you did. We are here to support you. To join the challenge, send an email to 300swings@gmail.com. In this email, include your name and age, and a quick bio. Whatever youd like people to know about you is whats important. How did you come to the challenge? What do you want to achieve? Are you a long-time exerciser or just getting started? Do you want to lose weight, get strong, get healthy? All of those? A few sentences will suffice, but feel free to say whatever you want or need to say. Most of all, dont be afraid to inspire to yourself and others.

Also include in the email a before photo. Although we want a before and after photo, the prizes are not given for a merely physical transformation. The prizes will be given to the top three overall transformations. For example, someone who goes from sedentary for the past several years to achieving 9,000 kettlebell swings in one month, changes her eating habits, and loses 10lbs as a result, and has totally reprogrammed her life forever is a more compelling transformation than someone who goes from 10% body fat to 9% in one month. The greater the change, the better the transformation. Lets see what you can do. Speaking of what you can do, take advantage of our coaches! Me (Winslow Jenkins), Pat Flynn, and seven other coaches are at your disposal. Ask us anything. Want help with nutrition? We got you. Need help with your kettlebell swing? No problem. How about motivation and dealing with stress? Yep. We have answers for that, too. Avail yourself of our experience and expertise. Its why were here. You can email, direct message on Facebook, or post up on the wall on the Facebook page. You can even send us a tweet @300swings! Speaking of Twitter, be sure to follow @300swings and, when you tweet, include @300swings and/or #300swings so we can all keep in touch and keep each other motivated. Dont miss out on the daily updates. Once youve entered, each day you will perform 300 kettlebell swings. Women, you use a 16kg kettlebell. Men, you use a 24kg kettlebell. These weights are not set in stone and you are not required to use this weight to win a prize. Use what is safe and valuable for you. Change your kettlebell if you need to. 300 swings is the important part. That, and your health and safety. Be smart. If you have questions, ask. This is a 30-day kettlebell challenge. There are 31 days in March. What gives? You get a day off! Maybe you take a rest day. Maybe you have to drive to Omaha and you forget to bring your kettlebell with you. Whatever your reason, you get one day off in March. One month, 9,000 swings. I can almost hear you asking, What else do I do for exercise during the 30-day challenge? The short answer is, it depends. The long answer is, It depends on your fitness level, your body and recovery ability, what you were doing before, what your goals are, and so much more. Im sure Ive just made it sound very complicated, which it is, except that you have a whole team of coaches to help you simplify it and get the right answer for your personal, individual situation. Once we come to the end of the challenge, write us another email at 300swings@gmail.com and tell us how you did. Include your after picture. You will have been posting to Facebook and/or Twitter each day, so we can see that you did, indeed, complete your 9,000 swings. Now, tell us what changes you achieved. Did you gain a new understanding of your body? See your waistline shrink? (You did take before measurements, right?) Did you see

new muscle definition and find a new level of endurance during your after-work soccer league? Whatever you experienced, tell us about it. We cant wait to hear from you. We will get all of the results together and figure out whom the top three most compelling transformations belong to. In case we cant decide, we will ask you, the participants, to help us out. In a nutshell:

1. Email 300swings@gmail.com with your bio, reasons for participating, and before pic.

2. Perform 300 kettlebell swings each day for 30 days in March. If you enter late (as late as March 3rd), make them up ASAP, but remain within your recovery ability. Best is sets of 25 or so. We want metabolic bumps, not entire workouts.

3. Each day, post to the 300swings Facebook page (300swings.com) or tweet @300swings or #300swings that you did your swings. Give us the rundown of how you did them. (e.g. 12 sets of 25 two-handed swings)

4. Ask for help when you need it. Lean on the community and the coaches for help and motivation.

5. Have fun! 6. At the end of the challenge, when you finish your 9,000th swing, email us with

your after pic and the details of the changes you experienced. Weight and measurements are good, and habit and lifestyle changes are very good.

7. If you are a top three finisher, collect your prizes! If you were a beginner at the start of this challenge, extra props go out to you for finishing. It is a tough thing to do, and worthwhile. What is next, though? Even those more experienced trainees may be wondering what to do now. Once you have followed an actual training plan, it can be hard to going back to random movements and whatever feels right workouts. Stay tuned for more from Pat Flynn and me on that -Winslow Jenkins, Portland, Oregon www.theexceptionalmale.com

About the Authors

What Is Pat Flynn?

Author, blogger, fitness minimalist; party scientist, 7th degree blackbelt in hanging out, ombibulous. I

believe any exercise program will improve in direct ratio to the number of things you can leave out of it

that shouldnt be there; that an exercise program should contain no unnecessary workouts, a workout

no unnecessary exercises.

I am the founder of ChroniclesOfStrength.com, a blog on fitness minimalism, and the chief contributor

to The Chronicles Of Strength Inner Circlea monthly newsletter dedicated to helping you reach your

goals by doing the least amount you need to do to get the job done.

I am also the author of Paleo Workouts for Dummies (Wiley, 2013), an excellent book on modern

training with an awful titleDan John.

Email me at PatFlynn@ChroniclesOfStrength.com and lets chat about your goals.

In the meantime, here are resources of mine that might help you out.

Free Kettlebell Swing Training Guide (Free)

The 9-Minute Workout

One Meal a Day

Who Is Winslow Jenkins? Or, How to Become Hard to Kill

Like Pat, I have found great value in using the least amount of stimulus needed to get maximum adaptation. Years of training, often overtraining, in numerous sports and fitness avocations from endurance and cyclocross cycling to rock climbing, bouldering, running, CrossFit, jiu-jitsu, Olympic lifting, kettlebell training, bodybuilding, and powerlifting taught

me this. I have run the gamut, so to speak, of different ways to use the human body intensely. I had triumphs, such as winning a jiu-jitsu tournament, and riding my single speed over 1,800 miles from Wisconsin to Colorado. I had trials, too, like horrific bicycle crashes, crushing adrenal fatigue and overtraining, and a partial tear to my brachial plexus in a jiu-jitsu class.

My Experience, Your Benefit Over two decades as an athlete, coach, and trainer, I have worked with many types of clients. I have worked with clients from thirteen to eighty-three years old. Mostly, though, Ive helped adult clients with everything from weight loss to strength training, contest prep, competitive endurance cycling, and how to simply look great naked. My favorite part of the work, and why I do it, is helping people overcome obstacles to wellness and become healthy, vibrant versions of themselves to achieve their vision.

No Cookie-Cutter Programs With each client, I identify what needs to be done and then create and execute an action plan get it done. Whether you need nutrition coaching, exercise programming, or help figuring out how to get out of your own way, as I like to put it. I address all aspects of wellness, from simple physical impediments accrued over years of sedentary lifestyle to designing the ideal nutritional plan for you. The more complicated and often difficult-to-overcome mental blocks to long-term self-agency and empowerment are addressed, too.

Science Meets Empathy If you arent living the life you want, the way you want, why not? And when will you be? Lets answer those questions together, and build your commitment to creating an amazing life, a commitment to all the aspects of long-term health and wellbeing. Ive spent my life experimenting, looking for the answers so I could help myself and those I work with. What I discovered is that the answers are different for everyone. A scientific approach with an empathetic perspective can make all the difference. Lets find your answers.

Make it Happen

Now I concentrate on writing, training sustainably, mostly with kettlebells and bodyweight, and helping other people rise up to a high level of health and happiness in life. I find great satisfaction in this. Connect with me at www.theexceptionalmale.com, Twitter @winslow462, www.facebook.com/winslow462, or email winslow.jenkins@gmail.com.