It was an honor to be invited back to the Life Life Aggressively Podcast with Mike Mahler and Sincere Hogan. They run a great show and have an amazing list of guests they've had on in the past. There are many great things about this show and what I like best are the diversity in guests and topics as well as the laid back conversational style in which MIke and Sincere conduct the show. It's definitely "anything goes" and not always for weak ears, but the quality of information is always exceptional!

This time around they wanted to talk about my recent book project, Eat Plants, Lift Iron (click here to check out the book!), I co-authored with Stic.man of the hip hop duo Dead Prez, and his wife, holistic nutritionist, Afya Ibomu. We talk training, our thoughts on science in the industry, what is happening with Team Plantbuilt for 2015, and more!

Click here to listen to Ep. #129 of the LLA Podcast now!

In case you missed the first episode I appeared on last year you can click here to check out Ep. #53 of the LLA Podcast, where we talk about my book Abundant Health: Fitness for the Mind, Body and Spirit; my role as the Kettlebell Training Specialist for the TapouT Virtual Training Center; my project to give back to animal welfare - Plant-Based Performance; and more!

Stay Strong AND Healthy!


All too often in sports we try to increase our performance by working harder and longer, taking lessons, and practicing, without ever realizing that we may have some issues…..issues we all have because none of us a perfect….structural and functional limitations like leg length differences, muscle imbalances etc. or nutritional deficiencies, that are increasing our risks of injury and decreasing our performance…..to an extent that we will never be able to reach our ultimate potential. 

This is a unique opportunity to learn firsthand, from two experts who have a track record of helping athletes, from children to Olympic gold medalists, from weekend warriors to the highest level professional athletes in all sports….win! 

Dr. Lou Pack and Scott Shetler will present you with information and techniques that you can implement immediately to benefit your health, fitness, and sport performance.

You will be amazed at the unique information presented to you and what you will be able to do immediately to decrease your risks of injury and increase your performance at any age in any sport.

Clinic Details
Date: Saturday, February 21, 2015
Time: 3pm-5pm
Fee: $50 (Special offer! This fee can be applied to any treatment or training service Dr. Pack and Scott offer!)
Location: Extreme Performance Training Systems - 6689 Peachtree Industrial Blvd. Suite-O - Norcross, GA 30092

Click here to register and save your spot today!


About Dr. Pack:
If you want to play golf “properly” you buy clubs, have them fitted, get lessons and practice. Taking it a step further, you go to a facility like the Kingdom at Reynolds Plantation, and with state of the art technology they find the flaws in your swing and then…..get this….adjust the clubs to your abnormality. If you had a bent frame on your car you could tell everyone to just sit on the left. The results….we spend eight billion dollar a year on golf equipment and the average score hasn’t changed a single stroke in over one hundred years! Learn the missing link from nationally known lecturer and author, Dr. Lou Pack, who took a nine year old girl from 141 to 210 yards off the tee in minutes, helped the UGA team win its national championship, and a British Open and Masters Champion. Now having eight world record holders in different sports, including a number of gold and silver Olympic medalists, Dr. Pack treats some of the foremost athletes in the world in all sports. Featured on CNN and interviewed by Mike Wallace for 60Minutes, Pack uses the very same techniques to help seniors stay active without pain, as shown in his book, The Arthritis Revolution. If you want to increase your performance in any sport at any age, this is a presentation and demonstration you won’t want to miss. Dr. Pack will also do a book signing.

Among his many credentials Dr. Pack is a:
-Past Clinical Instructor of Medicine, Emory University School of Medicine
-Founding Fellow of the American College of Rheumatology
-Consultant, Injury Prevention & Enhanced Performance, U.S. Navy SEAL’s
-Faculty, Division of Enhanced Performance, United States Sports Academy
-Diplomate of the American Board of Foot and Ankle Surgeons
-Fellow of the American College of Foot and Ankle Surgeons
-Fellow of the American Academy of Ambulatory Foot and Ankle Surgeons
-Former Director of Residency Training and Post Graduate Education, Atlanta Medical Center
Visiting teaching faculty, Georgia Institute of Technology
Assistant Clinical Instructor, Western University School of Podiatric Medicine

For further information you are welcome to call Dr. Pack directly at 770-335-9201 or see his website at www.drloupack.com

About Scott Shetler:
Scott is the owner of Extreme Performance Training Systems and co-owner of Elevated Performance Golf, located in Atlanta, Georgia and has a degree in Health and Physical Education and is certified by the National Strength and Conditioning Association (NSCA). He trains both motivated fitness enthusiasts and competitive athletes from sports including, but not limited to, swimming, football, baseball, mixed martial arts, Brazilian Jiu Jitsu, Muay Thai, tennis, powerlifting, kettlebell sport, and volleyball.

In addition to his sport and fitness training and consultation business, he has spoken publicly at colleges and universities, as well as state and regional conventions for the National Strength and Conditioning Association (NSCA), on numerous topics ranging from strength and conditioning for sport to general health and wellness practices.

Scott was selected as the Kettlebell Training Specialist for the TapouT Virtual Training Center (VTC), and online health and fitness resource for fight enthusiasts.

Scott follows a plant-based diet and lifestyle and is a big supporter of organizations dedicated to animal welfare. He has competed in both powerlifting and kettlebell sport. Currently he is studying qigong and the internal martial art of Taijiquan at the Shaolin Institute in Norcross, GA under his Shifu, Grandmaster Shi Deru, 31st generation master of the Shaolin Temple and indoor disciple of Shi Suxi. 

Scott’s has authored the following books:
-EP Golf Fitness Program.
-Plant-Based Performance: Know Your Own Strength. A collaboration with 22 other vegan athletes and health and fitness professionals.
-Plant-Based Performance: A Compassionate Approach to Health and Fitness. A collaboration with 18 other vegan athletes and health and fitness professionals.
-Abundant Health: Fitness for the Mind, Body, and Spirit
-Kettlebell Conditioning for MMA and other Fight Sports
-Kettlebells for Sport, Strength, and Fitness
-Optimal Performance Techniques for the Football Combine
-Optimal Strength Training and Conditioning for Military, Law Enforcement, and Fire Fighters
-Optimal Strength Training and Conditioning for Young Athletes

Scott has written for, and/or been featured in, the following publications:
Fight! Magazine
Physique MMA Magazine (Dubai)
FightSport (Finland)
Georgia Fighters Magazine
Atlanta Sports and Fitness Magazine

Scott maintains blogs at the following websites:

Please enjoy this guest blog from Hollie Mantle!
If you’ve hit a roadblock and are struggling to think of ways you can keep yourself motivated by new fitness challenges, you might want to take a look at a few of these ideas that’ll send you reaching for your runners and trotting off towards the treadmill.

Arrowhead Winter UltraMarathon, Minnesota

This marathon is so intense that you can actually opt to ski it rather than run it if your body isn’t up to the challenge. It’s a whopping 135 miles (around 217 kilometres) which means a 20 hour minimum slog through the snow. To give you an idea of just how much physical exertion this kind of race takes; last year’s winner began the race at 7:00 in the morning and finished the next day at 3:00am. You can sign up here.

As always with cold weather running – prepare yourself! Layer up, get a wind-proof jacket and a balaclava or other type of hat that will also protect your face. As a lot of the race will take place during the evening, wear reflective clothing and also bring a torch, if only to keep track of those wolf prints in the snow.

After you’ve tackled the race, you can relax and enjoy the hotspots of wintry Minnesota.
Chasqui Challenge, Peru
Chasqui Challenge, Peru

The Chasqui Challenge has been described as a ‘100 mile multi stage adventure run’. This is one hell of an adventure, however, beginning at an altitude of 11,150ft in Cuzco (if you’re leaving the family behind to do the run, Cuzco has some great museums and ruins for them to explore). The race trails through the lost city of Machu Picchu and then goes around Mt. Ausangate, making it the best marathon if you’re going for a holiday/fitness combo. At 14 days this is going be a massive hit to your annual leave, but as far as seeing the sights of the world goes, it can’t really be beaten. The next race will take place from August 1st til 15th (applications should be in by February 2015 at the latest) and the cost for the entire marathon, including camping, is 3795USD.

Haria Extreme – Lanzarote, Europe

Lanzarote is a popular tourist destination for Europeans in search of some sunshine, but it’s also home to a wealth of volcanos (some of which are aptly named Fire Mountain), which make the Haria Extreme race, atop the lava-strewn landscape, all the more appealing to thrill-seeking runners.

This race is only 32km in length, but after you’ve crawled up mountains, sunk into the soft sand on the beach and pounded the barren, rocky landscape, you’ll realise why it comes under the ‘extreme marathon’ category. You’ll have to do some serious uphill training before tackling this one unless you want to hit the wall, but the after-party with the hundreds of cheering Spaniards will make it all seem worth it.

All the information about the race can be found here. If you’re dragging along family or friends who are expecting to be entertained as well as to play audience to your stunning defeat, you might be better off staying in the south of the island in somewhere like Puerto del Carmen which has a lot of things to do, and then taking them across to the Timanfaya National Park for some volcano spotting!
Antarctic Ice Marathon – South Pole, Antarctica
Antarctic Ice Marathon – South Pole, Antarctica

Running on snow is difficult enough, but over 5 days and in -12 to -20 degree temperatures, it’s nigh on impossible. Luckily snowmobiles are on hand the entire way if you get stuck, or don’t manage to complete the race. Unpredictable weather conditions mean there are often pauses or delays for several days – so it’s a case of ‘run when you can’!

Getting there is most runners’ biggest concern, but there are tour operators who will organise the entire thing for you. Generally they will fly you from Buenos Aires to Ushuaia in Argentina, then you’ll hop on a boat to the South Pole, then it’s a short dinghy ride to the start line. The bonus of this extra effort is that when the race is done and dusted, you’ll get to kayak amongst the glaciers in a white world that resembles a postcard, whilst getting to see the kind of wildlife most people only ever witness on TV.

This is an incredibly popular race for runners and sightseers alike, so you’ll need to book a couple of years in advance (2015 and 2016 are already full!) This is the travel operator that

organises the tours, if you’re up for it. (The youngest person to run this race is 14 years old – there’s some motivation for you!)

Ran a marathon that is more extreme than any of these? Let us know!
If you are looking for a great workout that burns a ton of calories in only 30 minutes, check out our new semi-private kettlebell fitness training membership!

For only $89 / month you can reserve an available 30 minute time slot to come in and do the kettlebell fitness plan that will be designed for you. You will be able to get a very effective and time efficient workout that will build strength-endurance and challenge your aerobic fitness levels all at the same time. 

With this membership you may come in up to 4 times per week for your semi-private training session. I will offer 2 slots for each 30:00 appointment block scheduled each day. Appointments are first come, first serve so contact me ASAP if you are interested in signing up for this program.

If you are signing up for this membership and have no kettlebell training experience, I will be offering a kettlebell training 101 introduction class to help you build the skills necessary to begin the training program. 

Kettlebell training is fun, efficient and highly effective! 

Contact me for more details or to sign up at: scott@extreme-fitness.org.

True plyometrics and shock training methods are one of the best ways to build power, but due to the tremendous impact forces this type of training creates it should be cycled into and out of the training program appropriately.

Box jumps however can be used year-round as a power development exercise due to the fact that the impact forces created when landing on a box are far less then those encounted when dropping off of a box.

EPTS athlete, and one of the top 50m freestyle swimmers in the country, Karl Krug uses many variations of box jumps on our dynamic effort training days to help build the power necessary to get him off the blocks and in the water as fast as possible. We use both jumps with a counter movement and jumps from a static, seated position. The latter being very beneficial for improving his start. 

He has personal records of 47" with a countermovement and 45.5" from a static seated position.

Stay Strong & Healthy!


Stic & Scott answer Traci's cardio and toning question from 6/27/14.
Stic & Scott answer Andres', from Bueno Aires, Argentina, beginner bodyweight training question.
Stic & Scott answer Alen from Bosnia's stubborn fat question.
If you would like us to feature you health, fitness, or training question, send it to:

Stic: stic@rbgfitclub.com
Scott: scott@extreme-fitness.org

OR hit us up on Facebook:
Stic: https://www.facebook.com/STICRBG
Scott: https://www.facebook.com/sshetler

We will do our best to get to everyone's questions!

Stay Healthy!

This is the first of a Q&A video series featuring hip hop artist Stic.man from Dead Prez and RBG Fit Club; and trainer / author Scott Shetler from Extreme Performance Training Systems. We will be adding to this video Q&A weekly answering your health, fitness, and training questions.

If you would like to be featured on our Q&A send your questions to:
Stic: stic@rbgfitclub.com
Scott: scott@extreme-fitness.org

OR hit us up on Facebook:
Stic: https://www.facebook.com/STICRBG
Scott: https://www.facebook.com/sshetler

We will do our best to get to everyone's questions!
If your training is not directed toward your athletic, or health & fitness goal you are wasting your time in the gym. Here is 9x all-American swimmer and 2013 US Open 50m freestyle champion Karl Krug, performing a good morning lunge. This exercise has had a huge impact on his speed and power coming off the block at the start of his race, and in his event, speed kills!

Do not train randomly, every exercise of every session should support your goal!

One of my favorite dumbbell bench press variations is the 1-arm dumbbell bench press. I first came across this exercise when I attended a clinic with Wake Forest S&C Coach Ethan Reeve. Not only do you get all the benefits of the dumbbell bench press, but this variation works the anti-rotation function of the torso extremely well.

If you're looking for a new pressing variation, give this one a try!

Here is former Auburn University swimmer, and 2013 US Open 50 meter freestyle champion Karl Krug doing the 1-arm DB bench press as part of a hypertrophy-phase training session he is currerntly in.

I’m normally not the one to endorse a service or company, but Scott Shetler at Extreme Performance Training Systems has helped me through one of my greatest life transformations. I began training with Scott in Mid- September 2013. At that point, I was in poor physical shape after gaining over 30lbs in six months. The additional weight gain was due to poor dietary habits and lack of physical activity. 

By the time I started to train with Scott, I was ashamed of my physical abilities and appearance. As a point of reference, I could barely do an abdominal bridge for 20 seconds. In addition, I could not even complete one proper pushup during my first training session with Scott. I was in horrible physical shape as shown by my lack of abilities. 

Once I went to Scott, he guided me through both dietary changes and daily exercise routines to follow. As the weeks went by, he gradually increased the difficulty of my training regimen. Within three months under Scott’s guidance, I was able to complete an abdominal bridge          for two minutes. As for the pushups, I could complete more than ten in a row without hesitation. While the physical exercises which Scott assigned were excellent, his dietary guidance also benefitted me. Since September I have lost 35 pounds and gotten into the best shape of my life. Several weeks ago I even tried out and made the tennis team for my school. I now have sufficient endurance to compete in tennis without physical obstacles which I would have encountered just several months ago.

Scott goes above and beyond with his extensive training. He checks up on my progress when I am not able to work-out at his gym and gives new advice every time I do train with him. My improvements in physical health have also impacted many other aspects of my life. I now have much more confidence than I previously had.

Overall, I would recommend Scott to anybody who has a will to train. His approaches are unrivalled and he goes above and beyond to support his clients in their physical transformations.