Train for the Long Game: How to Stay Strong, Mobile, and Injury-Free

If you care about staying strong and active long-term, let’s talk about something that doesn’t get enough attention in the fitness world: robustness.

It's really about that more than just performance.

What Does It Mean to Be Robust?

Robustness is your ability to keep going.

It’s not about hitting a peak and burning out.

It’s about building a body that adapts, recovers, and handles whatever life throws at it, whether that’s a run, a calisthenics workout, or just getting through a demanding week.

And here’s the important part: robustness often runs opposite to optimization.

If you only train to optimize one thing, like speed, strength, or endurance, you usually compromise something else. It’s a trade-off. The body isn’t built to specialize endlessly without consequences.

Here’s What Happened to Me

I ran two 5Ks within three days.

That’s not crazy mileage, but I’m 44, and I hadn’t worked up to it.

My weekly r...

Why Everyone Should Be Doing Calisthenics, Especially Beginners

If you think calisthenics is outdated or only for military training, think again.

Calisthenics for beginners is one of the most accessible, effective, and empowering ways to build full-body strength, no gym membership or equipment required.

Whether you're just starting your fitness journey or looking to master your bodyweight, beginner calisthenics workouts offer the perfect foundation.

Here’s what you need to know and how to get started with a beginner-friendly routine.

What Is Calisthenics?

At its core, calisthenics is a form of bodyweight resistance training that improves strength, mobility, balance, coordination, and endurance.

From squats and push-ups to planks and lunges, you’re probably already doing basic calisthenics exercises without even realizing it.

It’s an ancient method of training that has stood the test of time, requiring nothing but your own body to develop athletic ability, functional strength, a...

4 Brutal Calisthenics Exercises for Explosive Leg Strength

Who says you need weights to build powerful legs?

If you think calisthenics leg workouts are all about air squats and high-rep lunges, it’s time to step up your game.

You can develop serious leg strength, mobility, and endurance with just your bodyweight—if you train the right way.

This isn’t your average leg day.

These exercises demand control, mobility, and resilience, making them ideal for anyone looking to build real-world strength. Ready to push your limits? Let’s go.

1. Bulgarian Split Squats

Why you need them: If you want a single exercise that works your quads, hamstrings, and glutes while challenging your balance and mobility, this is it.

The Bulgarian split squat forces your front leg to do all the work while improving flexibility and unilateral strength.

How to do it:

• Elevate your back leg on a bench or sturdy surface.

• Lower yourself until your back knee nearly touches the ground.

• Keep ...

The 7 Pillars of Online Calisthenics

I'm turning 45 soon, started training 15+ years ago, quit my job 10+ years ago, to develop a system that I see as invaluable for my body and something I can pass on to others.

Here I am trying to sum it up in a nutshell.

Online Calisthenics is more than just training—it’s a complete system for building a stronger, healthier, long lasting and more capable body.

Rooted in the principles of bodyweight mastery, my method optimizes strength, endurance, mobility, and mindset to create long-lasting transformation.

1. Strength

Develop elite-level strength through calisthenics, deeply connected to gymnastics principles.

Unlike traditional weightlifting, calisthenics strengthens both muscles and connective tissues, creating a more resilient fascia structure.

This leads to superior pound-for-pound strength, reduced risk of chronic pain, and the ability to perform any sport or physical activity with ease—especially as you age.

2. Endurance

Enhance bot...

How to Start Training Calisthenics at Home Using Just Chairs!

If you are wondering how to start training at home without equipment, then this video for you.

This post will show you how to build real strength at home, using just your bodyweight and a couple of chairs.

No gym or fancy equipment needed!

You simply need to train at least three times a week and focus on these four essential movement patterns:

✅ Pulling – Builds your back, biceps, and grip strength.


✅ Pushing – Strengthens your chest, shoulders, and triceps.


✅ Leg Training – Essential for lower-body power and balance.


✅ Core Work – The foundation of full-body control and stability.

So let’s break down each movement and how to do them with good form.

1. Pulling: Australian Rows with Chairs

Pull-ups are tough for beginners, but that doesn’t mean you skip pulling exercises. Australian rows (also called inverted rows) are the perfect starting point.

How to Do It:

• Set up two sturdy chairs, slightly wider than shoulder-width
...

Want to Lose Belly Fat? Here’s the Truth (And the Best Way to Do It!)

The internet is full of "lose belly fat fast!" BS...—but let’s be real: you can't just target belly fat.

But you CAN take control of your transformation.

The key?

Building strength, boosting metabolism, and losing fat the right way.

And calisthenics is one of the most effective ways to do it—especially for beginners.

If you're overweight and ready to start your journey, this video breaks down exactly how to lose fat and build strength with calisthenics and a holistic health approach.

No gimmicks, just real results.

Watch the full video now!

Nicolas

Train with me here!

The Only 4 Calisthenics Exercises You Need for Life

If I could only pick 4 calisthenics exercises for the rest of my life, what would it be?

I had this question circle back around many times and that's a tough one!

But these would be my picks:

1. Wide Pull-Ups – The king of pulling exercise.

2. Pike Push-Ups – The go-to for overhead pressing strength.

3. Bulgarian Split Squats – The best single-leg lower-body builder.

4. Hanging Leg Raises – The king of core exercises.

These four movements cover every major muscle group, maximizing strength and control with just your bodyweight.

Whether you’re building muscle, improving mobility, or mastering body control, these exercises form a rock-solid foundation for your calisthenics workout.

Let’s break down why they should be staples in your training routine.

1. Wide Pull-Ups

Why They Work

Wide pull-ups are the gold standard for upper-body pulling strength.

By using a grip wider than shoulder-width, you put greater em...

Think You’re Too Old for Calisthenics? Think Again!

Did you ever dreamed of doing a muscle-up or holding a handstand, but thought you were too old to start?

Think again!

Age is just a number—your body is capable of incredible things at any stage of life.

Calisthenics isn’t just for the young or elite athletes; it’s for anyone willing to show up and put in the work.

I’m proof that you can build strength, master new skills, and transform your body well past 40.

Train with me here!

Breaking Fitness Plateaus: How to Push Past Limits and Keep Progressing

If you’re stuck in a plateau, don’t overthink it—it's often all in your head.

Now, don’t get me wrong, breaking through performance barriers takes serious training too.

And you probably are doing that part already!

But the real breakthrough? That happens in your head first.

Your Mind Sets the Limits, Not Your Body

Let me give you an example.

Running has always been my biggest physical challenge. I’m 6’1”, 180 lbs, with long limbs, lumbar lordosis (arched back), muscle imbalances, and an anterior pelvic tilt.

Not exactly the ideal mechanics for a smooth, effortless stride.

Growing up, I played tennis from age 8 to 18, so sprinting?

No problem. I love the technique, the explosive power, the feeling of moving fast.

In fact, I see sprinting as part of the calisthenics family—it’s pure bodyweight movement at its most primal.

But long-distance running? I used to hate it.

That changed when I hit my 30s ...

Why Protein Powders Are a Waste of Time (and Money)

Let’s get straight to it: Protein powders are unnecessary.

If you’ve been told you need them to hit your fitness goals, it’s time to rethink that advice.

Real food does the job better—without the artificial processing, misleading labels, and digestive issues.

1. You Can Get All the Protein You Need from Real Food

Unless you’re a professional bodybuilder eating six meals a day, you don’t need a powdered supplement to reach your protein goals.

Whole foods like eggs, meat, fish, dairy, legumes, and nuts provide plenty of high-quality protein. Plus, they come with essential nutrients, healthy fats, and fiber that powders simply don’t offer.

Think about it—your body was designed to break down and absorb real food, not processed powder that dissolves in water.

2. Drinking Food Isn’t the Same as Eating Food

Your body processes liquids differently than solid food. When you chew, your saliva releases enzymes that kickstart digestio...