Monthly Archives: September 2012

Man Training Fast Track: Reversing the Wussification of the American Male

Here is the .pdf to share with friends:  Man Training Fast Track.pdf

By Coach David Alexander
World Famous Self Defense Expert and Strength & Conditioning Specialist

Learn to Fight, Eat Meat and Lift Heavy $h!t!

Have you noticed that the American Male is being Wussified?  He has been told from birth; not to hit back, not to curse, don’t eat meat, eat whole grains and soy instead, don’t lift weights because it’s bad for your knees, you need to manscape and what’s with metro’s and hipsters?  What can you add to the list?

I’m going to tell you about three things that you can do to reclaim your manhood.  This is Man Training 101 or the Man Training Fast Track!

Forget “Goals”, I’m sick of hearing about making goals setting goals, writing down goals to make goals “my goal is to make a new goal, and write it down”.  How many of us have actually written down a goal and achieved it?  Most people might have written down a bunch of goals, but that is as far as they got.  GOALS WITHOUT ACTION ARE MEANINGLESS!  We are going to skip the goals, and pick just 3 things (Learn to Fight, Eat Meat and Lift Heavy $h!t) and take action.  That’s it.  End of lesson…

I have just written your goals for you.  Learn to Fight, Eat Meat and Lift Heavy $h!t!  That’s it.  If you want to build self-confidence, empower yourself and re-claim your manhood, then do those three things:

LEARN TO FIGHT:  When you know how to “Kick Ass” and can defend yourself, your friends and your family, you will have built confidence and started down the road to de-wussification.  I’m not talking how to shoot a gun better, but actually learning how to fight with your brains and hands.  Obviously avoiding a fight would be best, but you need to know what to do when the SHTF and you have no other choice than to take action.  I cannot think of anything else in life that has given me more confidence than learning how to fight and to defend myself and others.  This is the #1 lesson of the Man Training Fast Track.  How to do this?  Find a local Krav Maga, Combatives, MMA, BJJ or Self Defense Class (not typical martial arts) in your area or book me to come and give you a private lesson or seminar.  Learn more at or

EAT MEAT:  In order to build muscle and lose weight, you need to eat a lot of red meat and saturated fat.  Forget about all the lies being told about read meat and cancer or high cholesterol.  We would not have been able to evolve for hundreds of thousands of years if it weren’t for eating read meat.  So cut nearly all the sissy garbage food such as whole grains, pasta, sugar, sugary drinks, soda’s, cakes & cookies and eat Meat, vegetables, nuts, seeds & a little fruit just like our ancestors before us.  If they could survive and eventually thrive on this diet, so can we.  Do not De-volve!  Learn more here David’s Diet Lose Weight Fast!  No Exercise Required!!!  Also includes the FREE Bonus ‘How I lost 23 lbs. in 30 days eating fast food’.

LIFT HEAVY SH!T:  In order to lean out and build slabs of functional muscle, you need to “Lift Heavy $h!t”!  And I’m not talking about bicep curls, tricep kickbacks or joint destroying machines.  The best way to build strong, functional muscle is in the lifts that men (and women) have used for centuries to get stronger.  What I’m talking about is the big three lifts; Squats, Deadlifts and Presses (all with a barbell, not a machine or dumbbells).  Start light and increase the weight every session for three days a week.  Read this to learn more:

That is it!  These are the three ways to Fast Track your Man Training.  Commit to this new goal for 90 days and do not let anything get in your way.  I challenge you to stick to it for 90 days!

“Make a clear and unequivocal promise to yourself that you are absolutely committed to your new goal, and that you will do all in your power to achieve it.”  Coach David Alexander

“Some people believe that self-confidence can be built with affirmations and positive thinking.  I say that you have to DO SOMETHING, to achieve confidence!”  Coach David Alexander

Feel free to distribute however you want.

Coach David Alexander

Standing Chin Up Reps

This is a chin up variation that I recently started and added to the end of my strength training session.    The unique variation is to go all the way down to the floor (or box) and pause in between each rep.  My goal is to add 5 pounds to the weight belt each week.  I perform this exercise on Monday and Friday for a M,W,F training program.  I perform 3 sets of 6 reps with a 2 minute rest in between sets.  Enjoy!  Coach David Alexander

Primal Blueprint Recipe: Braised Beef Shank with Parsnip Puree.

(Do you want an easy way to start the Paleo Diet?  Try David’s Diet “Lose Weight Fast!  No Exercise Required!!!  Includes the FREE BONUS ‘How I Lost 23 Pounds in 30 Days Eating Fast Food’).  Personal Training Friday Harbor, WA on San Juan Island  One On One Personal Training Flyer.pdf

Instructions for making primal beef shank with parsnip purée and green vegetable.

Chin Jab Practice by World Famous Self Defense Expert Coach David

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WARNING!  Don’t ever do this, you could kill someone!

Drive up and through the attacker’s chin (mental nerve) using your legs for power. Try and take them off of their feet and go through them (you should be standing where they were when you struck). Follow up with another strike or escape when possible.

Punk gets owned by Coach David

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WARNING!!! Don’t ever do this, you will kill someone!

Whip Palm Strike by World Famous Self Defense Expert Coach David

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WARNING! Don’t ever do this! You could kill someone!

A whip palm strike can is generally aimed at the bridge of the nose for a quick strike to set up an escape or a second strike. A bridge of nose strike will cause the eyes to water and severe pain. Use this as a distraction to move in for a takedown or another strike such as a knee to groin or an elbow/forearm to the vagus nerve. Check out for more free self defense videos and tips! Coach David Alexander

Cool (unique) Gun Disarm by World Famous Self Defense Expert Coach David Alexander

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WARNING! Don’t ever do this! You could get killed!!!

My gun disarm is quite different than you might normally see in typical self defense videos. I am not trying to focus on controlling the gun (tool) but I am focused on taking out the real weapon, which is the brain of the attacker. The best gun disarm is to kill the attacker and just go pick up the gun afterward! Marcelo Garcia’s over under control to rear naked choke by Coach David Alexander

Your “under” arm hand needs to be on top of the “over” arm wrist in order to secure a rear naked choke when your opponent strips the “under” arm hand away. If he keeps a hold of the hand then you can do a 1 armed RNC or you can put pressure on his philtrum (just under nose learn more at to make his head come up and expose the neck. By your Virtual MMA Coach David Alexander

How to save your buddy from a street thug by

If your friends in a bad situation you might need to come to the rescue. In this instance it doesn’t seem like a life or death situation, so all you need to do is to get the street thug off of your friend. Grab the street thug by the neck and kick behind his knee while dragging him backwards to cause him to go to ground. At this point you should just push off and leave the scene with your buddy who still has all of his teeth, because of you. World Famous Self Defense Expert Coach David Alexander. See more at

Veggie Loaded Meatloaf

(From Coach David:  Do you want an easy way to start the Paleo Diet?  Try David’s Diet)

This is a wonderful Meatloaf full of Veggies! Its caveman style!

Bell Peppers (Green, Yellow, or Red)
Baby Spinach

*I use salt, pepper, and red chili pepper flakes.
*Other seasonings come from the tomato sauce (onion powder & garlic powder.)

Occasionally I’ll use Italian herbs tomato sauce. Make sure whatever you choose that it doesn’t have sugar. Read ingredients.

Remember to bake before eating! 350° at 1 hour 5 minutes (if you’re using my oven.)

Five best healthy foods for lowering your stress levels fast

(From Coach David:  Do you want an easy way to start the Paleo Diet?  Try David’s Diet)

Five best healthy foods for lowering your stress levels fast

Wednesday, September 26, 2012 by: J. D. Heyes
Learn more:

(NaturalNews) Most of us would agree that life is a busy endeavor, which can lead to lots of stress. And the busier we get, the more stress we have to deal with.

Fortunately, there is a medicine-free way in which you can reduce a significant portion of that stress, all from the comfort of your own kitchen and dining room. Here are six excellent, healthy foods that can help you lower your stress levels naturally:

Grab a couple handfuls of almonds daily. Almonds, and other nuts, are so good for so many different reasons – among them; their ability to reduce your stress level.

“Nuts are loaded with vitamin E, which boosts immunity,” says Health and Living. “A healthy immune system means you’re less likely to fall victim to that cold that’s making its way around the office, and a healthier you means a less stressed you, too.”

According to Anna Magee and nutritional therapist Charlotte Watts, authors of the book The De-Stress Diet, “Nuts are crammed with B vitamins, zinc, magnesium, and omega oils, nutrients that are depleted when anxiety is high. As a source of healthy fats, nuts have also been shown to curb appetite, naturally balance blood sugar levels, reduce sugar cravings, and support the metabolism.”

Use caution; however, in terms of the amount of almonds and other nuts you consume, writes Lisa Collier Cool for Yahoo! Health.

There’s no fish like oily fish. Fish like salmon, which is rich in omega-3 fatty acids, is the perfect dinner de-stress option. “Omega-3s have been shown to boost mood and brain function, and can aid significantly in dealing with anxiety and depression,” Health and Living says.

“A 2011 study from Ohio State showed a 20 percent reduction in anxiety among medical school students who took omega-3 supplements,” Cool notes. “The researchers made this surprising discovery during research to test their theory that omega-3s would lower stress-induced levels of cytokines, compounds that promote inflammation in the body, which can lead to illness and heart attack.”

Oily fish also contain a host of vitamins and minerals – B vitamins, zinc, and magnesium – “that help reduce sugar-addiction cycles and counteract the damaging effects of stress on the body,” says Dina Spector of

Oh, yes – chocolate. Not that the other foods aren’t good (and good for you), but seriously, who can resist a little chocolate?

Few of us can but that’s all right because a little chocolate goes a long way towards reducing our stress levels.

“Too much indulgence is likely to keep you from your weight-loss goals, but a small portion of chocolate as a pick-me-up isn’t such a bad idea,” Health and Living says. “This sweet treat helps to boost serotonin levels, which plays a key role in dealing with stress. In a study conducted by Duke Medical Center, researchers found that lower levels of serotonin actually cause a more extreme reaction when the body encounters stress.”

How much is just enough?

“Research has shown that 40g of dark chocolate a day can help us cope with stress by releasing ‘happy chemicals’ known as beta endorphins in the brain,” says Spector. “When it comes to a treat, dark chocolate can be a good snack choice to stave off cravings for less healthy choices, while providing a much-needed energy boost without the agitating effects of caffeine.”

From chocolate to… spinach. Well, Popeye knew a little something about nutrition after all.

“Spinach and other dark leafy greens like Swiss chard and kale are loaded with magnesium, which has been credited as a major stress fighter, helping to relax muscle fibers and put you at ease,” says Health and Living.

“There’s no such thing as a chill pill, but some foods contain body-boosting nutrients that help soothe stressed-out nerves,” adds Whole Living, noting that green leafy foods contain folic acid, which helps “make dopamine, a neurotransmitter associated with pleasure.”

Oranges – for sunshine in your life. Oranges, along with Brussels sprouts, broccoli, red and green peppers and strawberries contain lots of vitamin C, which “boosts your immune system and fights brain-cell damage resulting from constant exposure to cortisol,” says Whole Living.

“Stress makes our body release even more free radicals than when we are in good mood. Interestingly, vitamin C helps to keep the free radicals in control, and repairs the body. Basically, it helps protect the body from the cumulative effects of stress,” adds Dr. Lee Dobbins, a physician who specializes in weight loss-related issues.

Learn more: How to set up a pull up assistance band in a squat cage.

Set the safety bars to the height that will give you enough resistance to do 10 chin ups (palms facing in).  Stretch the band so that is attaches to both safety bars.  Step on and start your chin ups!  You can increase the resistance by lowering the band or using a thinner resistance band.  We do this as part of our warm up.  Coach David Alexander How to set up a pull up/chin up assistance band in a squat cage. Power Uppercut with BOB by Coach David Alexander

How to throw a power uppercut or power 5 or power 6.  Also how to throw an uppercut like Mike Tyson (see me and Mike on the Pictures page).  The trick in throwing a powerful uppercut is in the body coil and legs.  You need to wind up like a spring and uncoil driving up through the legs and finally the power coming out the fist.  Try it in your next sparring match and see if you feel the added power.  Be Different — Train Smart!  By your Virtual MMA Coach David Alexander Super Sneaky Pacquiao Punch with BOB by Coach David Alexander

Have you ever watched Manny Pacquiao fight?  What a great experience and opportunity to learn.  If you could have his boxing expertise transferred to MMA you would definitely have an advantage over the amateurishly skilled boxers in MMA.  Here is a punch that I watch him do that people are not commenting on.  Here is one of his secret weapons.  Watch some YouTube vids of Manny P. and see if you notice when he throws this punch.  He pretty much lands it at will.  Try it in your next fight or sparring match and let me know how it goes in the comments section.  Be Different — Train Smart!  By your Virtual MMA Coach David Alexander