In this week’s podcast episode # 46 we are joined by my friend Dan Millman.


Dan is a renowned spiritual teacher and writer. Drawing on his experience as a National and World-champion athlete, university coach, college professor, martial arts teacher and family man, Dan says that we must live on purpose (rather than at random), and embrace both reason and faith. “Reason provides clear goals,” he says, “While faith teaches us to trust the process of our lives.”

written seventeen books to date, and being a sought after guest speaker at venues all over the world, Dan still see's himself as more of a teacher than a writer or a speaker.


When he was a gymnast, he discovered he loved teaching even more than learning because no matter what he learned, no matter how he improved himself, only one person benefited. But, if he could share some things he learned in a way that was clear, that other people could really understand, then that excited him.

While watching athletes Dan discovered that there were certain qualities that made more talented athletes in terms of being able to learn quicker, and at a higher level. His theories were successful in training a top U.S. Olympian at Stanford University while coaching the gymnastics team there.

Further refining his process, Dan wrote the book now known as Body Mind Mastery. Body Mind Mastery includes chapters on developing mental, emotional, and physical talent; practical chapters on training, competition, and the evolution of athletics; and Dan’s exploration of natural laws that govern mental and physical training. It examines the psychology behind the search for athletic excellence, and shows anyone how to improve skills, accelerate learning, and unleash athletic potential. The skills it teaches are applicable in sports and daily life — transforming training into a path of personal growth and discovery.

Dan Millman & his daughter; author, journalist, Sierra Prasada

Dan Millman & his daughter; author, journalist, Sierra Prasada

TAKU’s NOTE: Like many, I first encountered Dan’s work when I read his book The Way Of The Peaceful Warrior back in the early 1990’s. Several years later we met for the first time, and slowly forged a lasting friendship. “The Peaceful Warrior's Way”, is expressed fully in Dan’s books and lectures. I highly recommend you explore them all.

On-Demand Strength Training


In this week’s podcast episode #45 we are very excited to have as our guest, Richard J. Wolff, RD, LDN

Richard has dedicated his life to helping people live well. He earned a degree in nutritional sciences from the College of Health and Human Sciences at Northern Illinois University and has taught at one of America’s top 100 hospitals. As a registered dietitian and licensed nutritionist, Richard serves on the Health and Wellness Advisory Board at Northern Illinois University and is an adjunct faculty in the graduate school of nutrition. Richard completed an internship in medical nutrition therapy at Northwestern Memorial Hospital, Chicago, IL.


After 21 years in the fitness business with his brothers Richard founded MEDFITNESS in 2009. MEDFITNESS is a strength training studio that specializes in efficient, evidence-based personal training. Their core focus is On-Demand Strength Training (TM). A training system they developed that provides personal training without appointments or high prices. They supervise over 1000 strength workouts per month and have been featured in Club Industry and Neighbors Magazines for their innovative approach to strength training. Their core purpose is to make life better with innovative strength training programs.


Here are the six things that support the execution and management of the MEDFITNESS On-Demand Strength Training™ system.

1.Simple Workouts: They have several workouts that clients rotate between, making it simple to move clients from exercise to exercise.  This allows the trainer to focus on what matters most – coaching!

2. Standardized Training: They use a standard repetition cadence, and range. This makes it easier for one trainer to move between clients, and provide relevant coaching.

3. Scheduled Shifts: This type of training can be offered within a limited time range, and on certain days of the week. For example, you could begin by offering on-demand training on Monday and Thursday from 8 AM to 12 PM, then add more shifts as enrollment increases.

4. Coaching Formula: They have created a Coaching Formula that combines one-on-one and group coaching to effectively coach every client on every exercise.

5. Weekly Accountability:  At the end of each workout, they verbally confirm the next workout date, and make phone calls to clients who drop below attendance standards every 14 days.

6. Progress Reports: They provide clients printed Progress Reports that measures progression against goals set at the beginning of the program.

TAKU’s NOTE: Richard Wolf of MEDFITNESS has been in the strength training business for over 30 years. He produces some great content on his YouTube Channel (check out the video below for a sample). Jesse and I were lucky enough to meet Richard at the the 2019 R.E.C. If you’re in the Chicago area I highly recommend that you stop in for a workout.



Well, the AVENGERS ENDGAME just hit the theaters today, and I must say I enjoyed it. In honor of Earths Mightiest Hero’s, I offer the AVENGERS ENDGAME SUPER SMOOTHIE!


Just like the movie…This thing is packed with SUPER-goodness and is a delicious Post-Workout meal replacement.

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¼ cup dry oatmeal (I use organic)
1 TBSP Walnuts (I use organic, raw)
1 medium banana (I use organic)
½ cup blueberries (I use organic)
½ cup strawberries (I use organic)
1 cup non-fat milk (I use organic)
2 scoops protein (I use un-flavored whey concentrate)

Place dry oatmeal in blender and grind until fine. Add all other ingredients and blend on high for 30 seconds. Add ice and or water for consistency (I like mine thinner).

NUTRITION INFORMATION: (approximate values)

Carbohydrates 57% = 3 servings of fruit
Protein 34% = 2.5 servings
Fat 9% = 1 gram saturated

Calories approximately 600

Potassium 1154 mg / Vitamin C 64 mg /  Fiber 10 grams

When you feel you need to recover from an Earth-Shaking battle to save the universe, or a tough H.I.T. strength session…Enjoy the AVENGERS ENDGAME SUPER SMOOTHIE!





Strength Coach Erik McKay opened NO BULL Strength & Performance in 2010 knowing that most people do not strength train consistently for one or more of these reasons:



Fear of Injury

Available time

Lack of results with previous programs


At NO BULL Strength and Performance, you are coached through every minute of every workout. Whether you are lifting one-on-one or taking classes, you will get a full workout in only 30-minutes. The workouts are short yet intense, but made for any motivated individual regardless of their current fitness level.

The intention is to provide clients with challenging workouts that allow them to reach their personal fitness goals safely and with less time spent training than they may have imagined.


NO BULL Strength and Performance is not simply a workout studio or a gym. NO BULL is a commitment, a lifestyle, an attitude…a place of change, hard work and FUN. When you Commit to NO BULL in your LIFE, Erik commits to help provide EXACTLY that…from improved strength, nutrition, and mindset he cuts away the gimmicks and fads to bring you strictly NO BULL!!


Coach McKay knows a great strength training program is vital to everyone’s health and fitness goals. It is the missing ingredient for most active people. Getting results from strength training requires these 3 things:

 Lifting weights consistently, 2+ times/week.

 Training hard, activating as much muscle as you can each session.

 Protect and Develop

TAKU's NOTE: Join us for podcast episode #44 as we speak with Coach Erik McKay about such topics as the benefits of Head and Neck training, Mindset training, exercise and brain function, the benefits of resistance training, and more.…

Listeners questions


Every week we get bombarded by questions from all over the world. Below is an example of just a few of the questions we get asked on a regular basis.


Q: Will taking a ballet class improve my footwork for boxing?

A: Taking dance classes (no matter what kind) will not make a difference in how well you box. Your time would be much better spent working on boxing specific footwork. shadow boxing, sparring etc.

To be helpful in improving sports performance, movement patterns need to be specific. Boxing has a specific kind of movement. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not sort of or similar to.

Choosing dissimilar activities in hopes that they may improve performance in a totally different sport, is a mistake many coaches and athletes make. The only real possible benefits to taking ballet class are:

1. You may become a better dancer (in this case a better ballet dancer)

2. You may gain a placebo effect feeling that as you notice improvement in one area (dance) you will feel it must be having a positive carry over to another area (boxing).

3. You may find that you actually prefer wearing tights and leaping through the air more than getting punched in the face.

So in closing, unless you have a burning desire to become good / better at ballet, concentrate on boxing.


Q: Can strength training improve an athlete’s quickness?

A: Quickness is a product of many factors, including but not limited to:
(1) the amount of muscle on the body
(2) the amount of body fat
(3) the lean muscle mass to total body weight ratio
(4) skill level of the individual in question
(5) bodily proportions
(6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your body’s ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet. See my S.P.I.C.E. article for more helpful information.


TAKU’s NOTE: Listen in to this weeks podcast episode #43 as we answer more questions from some of our many listeners around the country and around the world.



Dr. Ken Leistner was simply known to many as “Dr. Ken.” He was a chiropractor (that’s where the “doctor” thing comes into play), and he was also a renowned expert in strength training, athleticism, and gym ownership.

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Known for his intense training sessions, Dr. Ken supervised the training of athletes at every skill level, including high school, collegiate, professional, and Olympic record-holders. He served as a consultant to several university athletic programs and NFL coaching staffs in the areas of rehabilitation and strength enhancement.


Long before strength training was widely accepted or practiced in the athletic community Doc utilized what knowledge and equipment were available. He enhanced both with experimentation and iron working skills in order to compete as a collegiate athlete and power-lifter. In the late 1960s he installed one of the first comprehensive strength training programs on Long Island while coaching high school football and track and field.


He and his wife Kathy, a weight-trained Big Ten Conference multi-sport athlete, champion power-lifter and bodybuilder, and Taekwando Black Belt holder, founded the Iron Island Gym and operated it from 1992 through 1998. It became the premiere training site for serious, hardcore competitive, and recreational trainees. In the early 1970s he served the equipment industry in positions ranging from welder to prototype consultant for a number of major companies.

Dr Ken’s Legendary Newsletter

Dr Ken’s Legendary Newsletter

Training isn’t all Dr. Ken did. With well with over 1,100 published articles to his credit, in such publications as; Milo, Hard Gainer, The Steel Tip, Power-lifting USA and IronMan, and even a few text book contributions, and a couple of power-lifting federation rule-book revisions.

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“We all train for our own reasons and if enjoyment is one of them and using equipment that is different, more challenging, fascinating, and inspiring to you makes each rep a bit ‘better’ then that’s what you should be using.”
- Dr. Ken

“It is not a call to lay down our arms. In fact, knowing that my potential for strength and muscular improvement is reduced with age, each workout reminds me that I have to in fact train harder than before, train harder than I think is possible, train with an intensity that perhaps I had been unable to summon previously. It's also a reminder, that while doing that, there is a real need to train smarter... while I'm trying to train harder.”
- Dr. Ken

TAKU’s NOTE: I was lucky enough to speak with Dr Ken a few times, and he was kind enough to allow me to share some of his writing here on our BLOG.

insights on Proper Strength Training


In this weeks podcast episode#42 we are thrilled to have as our guest, Big Jim Flanagan.


With over 40 years in the Strength, Health and Fitness business, Jim Flanagan has forgotten more about proper strength training than most of us will ever hope to learn. He was a student of the Legendary Strong Man Milo Steinborn.


Jim was the General Manager for Nautilus Sports/Medical Exercise Industries from 1973 - 1987. assisted in the Worldwide Sales & Marketing Department of Nautilus under direct supervision of Arthur Jones, Inventor & Founder of Nautilus.


From 1987– 2002 Jim was the General Manager & General Sales Manager for Arthur Jones' new company, MedX Corporation.

Jim Flanagan teaching proper strength training

Jim Flanagan teaching proper strength training

Currently Jim is President of Resistance Solutions, Inc. They specialize in strategic business consulting in the Rehabilitation & Exercise/Fitness Industry for both start-up & existing hospital-based or individual rehabilitation & exercise facilities worldwide. RSI distributes only the "gold standard" in Medical Exercise/Fitness Equipment featuring: MedX - The Leader in Spine Technology Testing, Rehabilitation and Exercise Equipment plus SCIFIT Cardio Rehabilitation & Fitness equipment and a variety of Flooring Solutions including Infinity Performance.


TAKU’s NOTE: Join us in episode #42 as Jim shares his four plus decades of strength training wisdom with us. If you pay attention you may learn a thing or two about proper exercise. You night even learn how to cook a great steak




In our April 1st episode (#41) we bring you THE BEST WORKOUT IN THE WORLD!!!

Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.


There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program. Yes I mean it. This program will do it all: Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M. Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)


Mon – Wed – Fri  P.M.


Inverted BOSU Stability Ball Bench press 5 x 6-10

Flat bench flyes 5 x 6-10

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure

Dumbell pullovers 5 x 10-12. 



Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Standing BOSU pulley rows 6 x 6-10 (Progress to single arm)

One-arm dumbell rows 5 x 6-10

Straight-leg deadlifts 6 x 15



BOSU Goblet Squats 6 x 8-12 (Progress to single-leg BOSU Pistol Squats)

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15



Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-legged calf raises (holding dumbells) 6x12



Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tue - Thu - Sat P.M.

Biceps: Barbell curls 6 x 6-10

Seated dumbell curls 6 x 6-10

Dumbell concentration curls 6 x 6-10 


Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10 French press (barbell) 6 x 6-10

One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders: Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout

As you can see, this is a six days a week plan. Too much? Can't handle it? I guess you are just not good enough yet. Come back when you are not such a pansy. I really do not need to say anything else. The plan speaks for itself. TAKU