The Best Shape of your Life,
For the Rest of your Life.


The Daily Beat Down: House of Pain

Yeah Baby, the "House Of Pain." Not really painful, but a tough workout. One that I try to do at least 2x a month. In a nut shell its a combination of my standard kettle bell workout, while wearing my 40lb vest. Meaning that in most cases I'm moving/carrying an additional 120lbs throughout the workout. Great workout but something I won't recommend you do right out of the box, even if you're in great overall condition. You need to build up to it. My dumb ass has been doing these type of workouts for many years, so I'm used to…

read more

The Daily Beat Down: Change of Plans

0550, clear and cool about 45 with a pretty good wind. I had planned to run the 1 mile to the Marine combat training area and use the equipment there for a workout. Normally my Marine brothers and sisters  here on base PT on Mon, Weds and Thurs. So I would have the whole place to myself on a Tuesday, however when I got there the place was full? Could be due to the short week for the Thanksgiving holiday? In any case I don't like to get in their way, so I just continued my run to the pull-up bars by…

read more

The Daily Beat Down: Cool Running

Over night the temperature really dropped here in Pensacola. It was 35 with the wind chill bringing it down to 25 when I left for a run around 0600. Nice! I love running in the cold weather, reminds me of my boxing days in NY. Its been too hot here for this time of year anyhow, last week it was almost 80, global warming I guess? In any case I had a great run of about 5 miles. To me this is the perfect way to start the week. I hope you get out and get a good workout in…

read more

The Daily Beat Down: Kettle Bell Saturday

     My normal Saturday training partner couldn't make it today, so I decided to do something a little different. I took my 2 - 40b Kettle bells to the 1/4 running track here on base.   Warmup  1/2 Mile jog Regular Pull-ups - 1,3,5,7,9,7,5,3,1 (not feeling these today) *All jogs are approx 30 yards carrying both Kettle Bells Cycle 1  Kettle Bell Swing (1-Kettle Bell) 10, jog, 25 pushups, jog back. Repeat 3x. Cycle 2 Kettle Bell Presses (2 together) 10, jog, Mountain Climbers 10 (4 count), jog back. Repeat 3x. Cycle 3 Hammer curls (alternating 2) 10, jog,…

read more


The goal and message of my book is simple. Get in the best shape of your life, for the rest of your life. Flexible, portable, simple to learn, and above all else results focused, this is a no-nonsense, right to the point way to get into outstanding physical condition, maintain an optimum body weight and enjoy all the benefits of a high energy healthy body. This isn’t rocket science,  its common sense combined with long practical experience, wrapped in an easy to understand package.

The 128 pages of insight and information contained in this book are based on over 3 decades of training United States Marines and International Military, and its all you’ll ever need to get into Kick Ass Condition, get your weight right and STAY there. There is no hype,  no fluff,  no magic,  just results. I guarantee it.

In any case thanks for your time and interest. Take care, and remember:
“Tough Times Never Last, Tough People Do!”

Semper Fi,
Master Gunz