Manly feelings

Tim Ballard is to me the definition of a good man. Listen to this podcast. Take an hour or so out of your day and soak in these stories. I don’t even know what it did for me.

If you have NEVER heard of this podcast, all you need to know is that it is hosted by.

  • Marcus Luttrell: (who is the man portrayed in Lone Survivor) and 
  • David “Rut” Rutherford: (Marcus’s buds instructor and fellow navy seal) 

Both have had very successful careers as Navy SEAL’s. 
I listen to a ton of podcasts, it’s a way for me to stay educated and challenge my brain to learn in a different way. I strictly listen in my car while commuting. This engages my intellectual side when other wise the time would be wasted. 

When I started this particular podcast I thought I was prepared to learn about the world of child trafficking, I wasn’t even close. I literally felt my anger rise, I grieved, and I felt sorrow.  All of this was just from Tim Ballard telling the stories of what he does day to day. 
That brings me to why I posted this. It has become well known that men more often than not bury their feelings. I think this started being identified by the public as a problem, in the late 1990’s early 2000’s. This rhetoric has brought -about a “social norm” where it is okay for men to be emotional. I see the “Millennial Men” being more and more emotionally open. 

I see pluses and negatives to this. (I’m not bashing millennials just framing an age group) (I’m in that age group)
What do the men of this group feel about being emotionally transparent?

  • Is there a time and a place? 
  • Certain people? 
  • How do you manage your emotions?

 I personally have a tough time managing myself when I’m in an angry state. For example. 

If you read this far I am very interested in your opinion!


Healthy stress and pushing your boundaries.

Healthy Stress is often not a daily consideration to most average routines. I often wonder why this is. If you were to think about your brain as you think about your muscle system. How would you feel about not having ever lifted a mental weight since high school. Treating your mind like this will often lead you to a book or maybe even some formal education. There are some other very raw and innovative methods, that I have learned of that show significant improvements for groups of people!

First check out this link. ( )

If you didn’t go to that link I understand. So, to give you the quick summary Wim-Hof has managed to work into controlling something that a lot of us deem subconscious, and that is the internal thermostat your body keeps. (check out the article for more information)

I think that this is probably reaching into a rabbit hole for some of you. However, there were some interesting takes out of this article.

If you are standing and enjoying a shower that is at the perfect temperature. You consciously start to feel your muscles release and relax. If you can bring yourself to reach up and cut that shower all the way to cold! ! ! you WILL freak out! Its not actually your body freaking out, the water coming out of the shower is probably not any colder than I’d say at the worse, 40-50 degrees (F). It is your mind telling you to get out of there, things are changing too rapidly for your nervous system to understand.

Now, if you make your body stand in that water. The body will naturally approach a form of flight or flight. This is all conscious activity, “a mental workout.” You are teaching your brain to bend to your conscious thought, rather than an engrained natural reaction. Some of the Wim-Hof followers go as far as doing this in every single shower, for about a minute.

That is a solid form of mental control over your body. I have not seen any studies on this but I would venture to say, training that mental control would help you in many ways. Fight or flight is a very natural response and sometimes very helpful, at the same time it would be very helpful to turn it off when you please. Say in a situation like an active shooter, where you have to stop and think logically about what actions to take.

Training like this is very hard to safely create naturally.

I was listening to John Spera on an Order of Man Podcast titled, Trial by Fire. He brought out a very interesting topic. He spoke on how to create this training environments that is high stress safely. John is a Firefighter by day, while the firefighting community has a bunch of super cool training tools and enviroments. Im guessing most of these are not a very safe environment to train in. So they limit themselves in the safest way they can until they are still pushing themselves.

He wanted to recreate the stress he would be under in a real world call, while in the safety of a training environment. The day before a workout, John has his workout partners prepare different questions and scenarios. These questions and scenarios are unknown to him. Then while in the gym, he pushes himself as hard as he can with physical exercise, while he is broke down and gasping for air, he pushes his mind to calm down and recite the information he already knows.

This might seem like it would only be useful to the first responder or military career fields. I think this isn’t even close to being true. If you are a person who has test anxiety, training your brain like this could help you ease into those situation or just help with your memory recall under high stress.

Both of these scenarios or training exercises are what I call, Healthy Stress. These aren’t the only forms of healthy stress. Going out of your way to challenge yourself in your work place or in educational field are all forms of healthy stress. The thing with training for mental stress, is that it doesn’t take time out of your day if you are just consciously adding exercises to your routine.. (if you read the article from onnit, the breathing techniques)

Long story short.

Do not ever settle, push your self physically and mentally. Take time to appreciate your accomplishments, and keep pushing. 

Physical exercise

Bench4x10 (3warm up sets wide&normal grip)

Incline cable flys4x10 (Super set push-ups)

Decline cable flys4x10 (super set plate raises)

Rows (2×10)

Stretch 20-30 min



Mr. Moog

Social Capital & Social Health

Social Capital and Social Health are two terms that are fairly knew to my conscious agenda of being a better man and community member.

Social Capital is a new term brought into my life by Jordan Harbinger on the Order of Man podcast. First of all check the podcast out it is a 50 min podcast perfect for your daily commute. (check them out at or

In the podcast they talk about building social capital, which is explained as the relationships you build over time and the quality of connections you make with those people.

They cover a ton of great topics, but I want to get back to the basics. I think a lot of people miss this note in their lives and it holds them back. It is okay to move on from any relationship.  A lot of people hold on to friends and business connections that maybe aren’t providing for them, or that might even quite literally be holding them back. If you take a moment, step back and think of all of the people that you interact with on a daily basis, Does anyone come to mind that constantly pushes your boundaries and makes you uncomfortable? Do they ask things of you, in an unhealthy way?

Think about where you would actually  like those boundaries to be and where you are comfortable helping out, in said situations. This is a tough personal task because you need to be real with your self, and the people around you. If you take the time to identify and handle these situations, your quality of life will sky rocket, as you will be more comfortable in your own endeavors, knowing you don’t have any ankle chains.

Social health is a term I may or may not have made up. I use this term to identify the quality of social engagement I have throughout out my daily activities. Not too long ago I started to notice all of the negative attitudes on my timeline. I started to be cognoscente of the way this affected me daily.

Truly it brought down my way of thinking, I would jump in to these negative engagements and just be truly enveloped by them.  My knee jerk reaction was to just avoid social media and the negative people around me all together. Well thats impossible in 2017. So, I started following and supporting the people and things around me that had been quietly trying to better themselves. With that I started to just remove or block anyone or anything that seemed constantly negative!

This changed everything, just being cognoscente of the media I was consuming  literally brought new people and new opportunities to my life that would never have been there before. The important thing is, you have to identify these situations without bias. If your mom is negative on social media, block her!! Facebook or twitter following does NOT mean we are friends in the real world, so if I am not following, it does not mean we aren’t friends.

Long story short: Social health can be treated just like physical health with media consumption being the food for your social muscles to grow. You can choose to have negative inputs or positive inputs, and only You!

Daily Physical Workout

Squat 4×10 (with 3-4 warm up sets 2 with wide stance onto box)

Dumbell hack squats 4×10

Leg Extensions 2×10-12 (first 5 reps 2 second holds)

Calf raises 2×20

20 – 30 min of stretching and foam roller work







My first blog post

This is the beginning of my thought journeying.

(If you are following please forgive my crude English. I am native to the English language I just suck at it. I will try my hardest to keep on track here. :))

A lot of friends have told me I should blog or journal my thoughts and conversations so this will be an attempt at just that. I’m not sure how often I’ll post. I do know that my idea right now is to mainly cover the “mental fitness” and “social capital” aspects of life.

I feel like the fitness Vlog and blog community is very well populated and maybe a little over saturated. YouTube is filled with a whole range of people, with cameras Vloging their fitness journeys. (I might be one of those people one day, for now we will stick to the this format.) However, as  I have transitioned in to this mission of improving myself as well as the people and the community around me. I come across some very interesting topics and people. I’m going to use this as a way to share and catalog those things.  I’m going to try and write in a timeline sort of fashion so that you can come back and keep up with me.

If your reading this your probably a close friend or family member and I thank you for taking the time out of your day to support me in, any and every way that you do!



Mr. Moog