Jon Brown

Summer has arrived, and with it, a new wave of leisure ambitions. For me, that means relishing in my favorite pastime… binge watching anime. Yet, I faced  with a unique dilemma: I’m currently caught up on my favorite shows!  Now I’m face to face with a blank screen, unsure what to watch next. The classic rewatch technique isn’t appealing, so now I must face the age old question, “what do I do when I don’t know what to do?”

The solution seems simple: ask for help. But in our society, reaching out for guidance can sometimes feel uncool or even vulnerable. Yet, isn’t it the smart, humble move? A second opinion, whether for choosing what anime to dive into or finding new ways to improve, can open us to unexpected opportunities.

This approach isn’t limited to anime recommendations. As a strength conditioning coach with over 10 years of experience, I often seek insights from mentors, peers, or coaches. Asking for help isn’t a sign of weakness; it’s a strategy to grow, innovate, and push past stagnation. If I can do it throughout my professional journey, you can you do it to improve your fitness.

Remember, nearly every challenge has multiple solutions, and seeking help expands your options. Don’t hesitate to lean on people who want to see you win, they’re out there. So, whether it’s discovering your next anime binge or reigniting your fitness journey, take that step and ask for help. Start moving forward today!

Lately I’ve been drawn to the live action sci-fi and fantasy classic shows like Grimm or Supernatural. After bingeing more episodes of both does than i’d care to admit, I began to think about how sometimes, we view health and fitness as riddled with hidden monsters and mysteries. The thought is that these metaphorical monsters can  only be bested by the chosen few who know how to handle them. Social media often fuels this, making us believe we need secret foods or special diets. This creates analysis paralysis. Overthinking and lacking clarity on what truly works.

Every few years, the fitness and health industries cycle through scape goats: fats, sugar, protein, or some supplement. Blaming them for weight gain or some other health issue. But the reality is much simpler. I promise mysterious secret or sinister food villain is lurking in the shadows or preventing you from seeing results. Excessive weight gain boils down to one core factor: overconsumption of food. Snacks and foods that are deemed junk or processed are EXTREMELY calorically dense and provide little to no satiety. Without signals to tell you that you’re full, its a high likelihood that you’ll over eat.

What happens when we eat more calories than we burn? We store them as fat. The process of your body burning calories is referred to as your Total Daily Energy Expenditure (TDEE) and includes these components: Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), Non-Exercise Physical Activity (NEPA), and Exercise/Activity (EA) itself. These are the ways your body uses energy. What’s important to take note of here, only two of these components that you can influence with your choices are how much you eat and how much you move.

If you’ve read this far then I hope its clear that weight loss isn’t complicated, an instead is about straightforward math. If you want to lose weight you need to eat less and move more. To be specific, you need to eat less than your body needs to burn fat and lose weight. A balanced workout routine combined with eating in a caloric deficit is the most reliable way to shed pounds. If you’re lifting weights and eating enough protein, you’ll preserve your muscle even as you lose fat.

The truth is simple: focus on calories in versus calories out. Keep it balanced, eat your fruits and veggies in order to be a healthy adult, and dial in your macros to enhance your results. Lastly, ignore the fear mongering that social media will try to bring to your attention. Unfortunately, there is no monster underneath your bed preventing you from losing weight. Overconsumption of food and a lack of a calorie deficit are the real culprits.

The latest season of The Last of Us has been nothing short of intense, especially seeing Ellie and Abby on their respective   revenge quests. While I won’t spoil too much, Ellie’s journey highlights something that can be a highly potent driving force. it links a deep, emotional pain to a clear mission.

Now, I’m not suggesting that you seek out pain or injustice to solely further your goals and dream body. But what I do know is that negative feelings like anger, frustration, and sadness aren’t inherently bad. In fact, they can serve as valuable fuel if channeled correctly. 

I Remember Kobe Bryant’s concept of the “muse cage.” In a video I saw years ago, he talked about creating a ‘dark muse cage,’ a place that has images or words that evoke harsh emotions and negative feelings that push you to prove something to yourself. In my personal life I went through a pretty bad breakup recently. In one hand I try to be an adult the situation and in the other i rationally accept that anger is part of the grieving process. You can best believe that the anger I feel from the situations I experienced in my relationship are going straight into my dark muse cage.

This idea is powerful: harnessing your darker feelings to propel you forward. The truth that people often don’t talk about is that chasing your goals, whether building muscle, losing fat, or transforming your body completely, won’t always feel good. But if you connect your “darker side” to your vision, you’ll find motivation even on the toughest days. That’s why the term “revenge body” isn’t just a catchy phrase; it’s a mindset rooted in turning pain and desire for progress.

If you’re sitting in a “villain’s arc” in your journey, feeling upset or angry, use that energy. Instead of suppressing your feelings, I urge you to direct them toward your goal. Whether you want to shed fat, gain muscle, or simply become stronger mentally, your darker emotions could be the secret weapon missing from your strategy.

Ready to channel your negative emotions into tangible progress? Reach out—I’d be honored to guide you on your villain arc towards your “revenge body.”

The first episodes of The Last of Us TV series have been filled with intense moments, tension, and rare glimpses of hope. One of the interwoven storylines that resonated with me was how Ellie and her best friend concealed their feelings from each other. As we continue to watch and learn more about their relationship.

We know that they’ve been best friends and concealing feelings for each other for years. Both secretly harbored love, yet chose silence, avoiding vulnerability and outward expression. When they finally opened up, it was a truly magical moment. It was raw, honest, and powerful.

While their definitely some “movie magic” going on to help hit you in the feels, this scene highlights an essential truth: vulnerability can unlock deeper connection and personal growth. There is a lot of media and messaging out there that would have you believe that holding everything in and isolating yourself is a testament to strength. However, in my experience the opposite is true. The ability to be open and vulnerable with yourself and others takes true strength. 

We often hide our true feelings because we fear judgment or rejection. I’ve been there myself. For most of my life, I struggled with being overweight and acting like everything was fine. I pretended hat I didn’t care what others thought, but that was a lie. The discomfort of hiding that truth persisted until I finally accepted how I felt. I had to be honest with myself and vulnerable enough to tell the people around me how I felt. This allowed them to hold me accountable to make the changes I wanted to make.

Acknowledging my struggles fueled my motivation to change. Embracing my feelings was essential and the prerequisite for lasting change. Doing so gave me clarity, discipline, and the courage to take action. Reflecting on this, I wish I’d started that journey sooner. 

You may be asking yourself  “What lesson is Jon Trying to teach us with all of this?” Don’t be like Ellie or I and suppress your feelings. Open up, confront what’s real, and you’ll find the strength to grow and evolve. Vulnerability isn’t a weakness, it’s the gateway to authenticity and transformation.

I’d like to start off this blog article by saying if you haven’t seen Sinners yet that is a problem that needs to be corrected. The film coalesces into something beautiful halfway through, before the main characters find themselves trapped in a juke joint surrounded by vampires. The original plot of the film gives us a stark reminder that life can throw unexpected challenges our way.

The film starts with an engaging backstory, allowing viewers to form attachments to the main cast before plunging them into chaos. As I mentioned earlier, our main characters are trapped and surrounded by vampires. The logical plan is to wait until sunrise, which is an agreement everyone initially supports. However, Mary makes an impulsive decision flips the plan on its head, leading to combat and chaos.

This tension-filled scenario serves as a powerful metaphor for life’s unpredictability. Much like these characters, we often find ourselves prepared for success, only for our initial plan to breakdown unexpectedly. For those of you who don’t know I use to compete in rowing. Days before a crucial 2K erg test, a shoulder injury set me back. So a new plan had to be created so I could recover and perform for my next test. Another time a plan of mine was thrown off was when I earnestly asked my parents for a low calorie birthday treat since I was focusing on weight loss. Yet when the day arrived they celebrated me with an Oreo ice cream cake that I couldn’t refuse. Needless to say my diet plans derailed.

The lesson is clear: even with meticulous preparation, setbacks will occur. The true measure of success is not in avoidance of challenges but in our response to them. Fortunately, in each of the setbacks I mentioned earlier I had the support of a coach. They helped me re-evaluate my rowing strategy and diet, providing the objectivity I needed to adjust and keep moving forward.

Coaching offers invaluable guidance in overcoming obstacles. If you’re facing setbacks in your fitness journey, I recommend reaching out to us here at Empirical Fitness. Together, we can navigate challenges and help you achieve your goals.

The new season of Windbreaker has just begun, and the first two episodes wrap up the aftermath of the cliffhanger from the first season. Our protagonist, Sakura, learns a hard truth about himself during a gang fight with Keel. As the members of Furin are outnumbered and getting beat up, he begins to struggle while fighting his opponent. 

In this confrontation Sakura discovers that he struggles to push his limits when the people he cares about are suffering. This revelation is a mirror for many of us, often reflecting the difficulties we face when watching our friends struggle.

As a fitness professional with over a decade of experience and 12 certifications, I have seen firsthand how challenging it can be when friends and loved ones grapple with their health and fitness goals. I understand the intricacies of fitness and nutrition, yet I also know the limits of my role. Often, it’s not my place to intervene unless explicitly asked. This situation raises a question: how can I support my friends without crossing any boundaries?

One effective way I’ve found is simply to ask how they’re doing or how their workouts are progressing. Though I tread carefully with questions about diet or weight loss, as these can sometimes be sensitive topics. A gentle inquiry or a simple check-in can show that I care without imposing my expertise. 

Moreover, one of the best ways to demonstrate support is to join a friend on their fitness journey. Going to the gym together or attending a workout class can be motivating and uplifting. Your presence can reassure them that they are not alone in their struggles.

Just as Sakura learns to navigate friendships and how emotional struggles effect them, we too can learn to show up for the people we care about. After all, life, much like fitness, is a journey better faced together.

In the realm of anime, the power of friendship often takes center stage, demonstrating how  support can drive an individual to achieve greatness. I usually avoid watching anime that focuses solely on this idea. However, I do have a few that I would consider guilty pleasures. Such as Naruto, Fairy Tail, and more recently, Four Knights of the Apocalypse. This series takes the power of friendship to extraordinary heights, emphasizing the concept that belief and hope can amplify one’s abilities.

As the protagonist of Four Knights of the Apocalypse, is Percival a hero. His strength is directly linked to the support and faith of his friends, they’ve been dubbed the Percival Platoon. The more people who believe in him (friends, acquaintances, or even enemies) the more powerful he becomes. This dynamic is not only compelling but also serves as a reminder of how crucial it is to have  support within our own lives. Percival’s friends gather strength from their bonds, enhancing his abilities and pushing him beyond his limits in the face of adversity.

In real life, having a supportive team can significantly impact our motivation and discipline, especially when pursuing challenging goals. Just as Percival draws power from collective hope, we too can find strength in our friendships. My new motto has become, “If my friends don’t support me like the Percival Platoon, I don’t want that friendship.” This mantra acts as a criteria for the relationships I cherish.

Ultimately, the journey toward any goal is often fraught with challenges. However, with a circle of dedicated supporters rallying behind us, we can navigate those obstacles more effectively. Just like in anime, when friendships are strong, victories become much more achievable.

Netflix has recently released a new anime series based on the long-standing Devil May Cry video game franchise. The creators of the show definitely took some creative liberties thus far but still honorthe core elements of the original story. Thus far, I find myself intrigued by the reimagined universe, particularly through the lens of the main character, Dante.

Dante possesses superhuman abilities due to the fact that he is half-demon. Upon learning this, he rebukes this identity, unable to accept the complexity of being from two worlds. However, as the series progresses, he learns to embrace his lineage and the demonic power that comes with it. It's a narrative that resonates with anyone who has faced their own challenges. Sometimes, the pieces fall into place in ways that are both surprising and enlightening.

In a similar vein, navigating fitness and nutrition can be perplexing. Many people struggle because they aren’t provided with the complete picture. The foundation of every effective diet strategy boils down to one crucial principle: creating a calorie deficit. This is the only scientifically proven method for effective weight and fat loss.

Once you understand how to establish and maintain a caloric deficit, something transformative occurs. Dante would likely call it hitting the “jackpot,” where results start to manifest and your hard work pays off. If you’re finding it difficult to shed fat or lose weight, it’s vital to evaluate whether you’ve truly established that calorie deficit.

Accepting that this is the key element to your fitness journey can be empowering. Just like Dante embracing his true self, understanding how to engage with caloric deficits could transform your approach to health and fitness

The finale of "Solo Leveling" left me with an interesting mix of satisfaction and anticipation. While it wrapped up the season nicely, it didn’t provide the epic conclusion that I was hoping for. Instead, we were treated to a glimpse of future adventures, new challenges, and potential villains that keep us intrigued for what’s to come. This ending made me reflect on the nature of fitness journeys, which often mirror our experiences with finales like that of season 2 of “Solo Leveling."

For most, embarking on a fitness journey is not about reaching a definitive endpoint; rather, it’s a continuous process of growth and development. While some might celebrate specific milestones such as losing 30 pounds or achieving an ideal body fat percentage. These accomplishments don’t signify the end. In fact, reaching these goals should be seen as stepping stones toward a healthier, fitter lifestyle.

Just as a season finale may set the stage for exciting new arcs, our fitness journeys present us with constantly evolving goals. From improving strength to enhancing endurance, or even mastering new skills. There will always be new benchmarks to strive for. This is what makes health and fitness a lifelong endeavor; it requires ongoing dedication and adaptation.

Achieving your "epic conclusion" is remarkable, but it's essential to remember that the journey continues. With each goal reached, there’s an opportunity to set new ones, ensuring that we remain fit and healthy for the long haul. Embrace the adventure, celebrate the milestones, and look forward to the endless possibilities that lie ahead in your fitness journey.

As we approach the finale of Solo Leveling anime, the suspense is palpable. In the latest episode, we see Korea's S-ranked hunters inch out a victory against the the ant queen. But that victory was short lived as they were immediately overwhelmed by the Ant King. Just when all seems lost, our aura farming protagonist, makes his entrance to save the other hunters.

It’s important to note that the S-ranked hunters are arguably the strongest and most prepared fighters in Korea. Despite their skill and accomplishments thus far, they still needed assistance on the raid. This scenario teaches us a valuable lesson: even the best among us require support when confronting formidable challenges.

In our own fitness journeys, many of us might feel equipped with knowledge and preparation. Yet there will be moments when obstacles arise that leave us stagnant or feeling defeated. This is perfectly normal, and it happens to even the most experienced individuals. It's vital to remember that seeking help is not a sign of weakness; rather, it's a  step toward growth and success.

As a coach, my role is to provide support through tailored strategies, habit formation, nutrition guidance, and effective training programs. These elements are key in helping you navigate hurdles that might otherwise hinder your progress. Just like the S-ranked hunters needed Sung Jin-Woo, we too can benefit from reaching out for assistance.

If you've been struggling to see results or feel overwhelmed, consider seeking support. You don’t have to navigate this journey alone. Just like All Might from My Hero Academia, “I AM HERE” and I’m available to help if you need it. Don’t sit in stagnation or accept defeat, get help and activate your catalyst for victory.

Batman, the iconic superhero, is known not just for his detective skills but for his unparalleled planning and preparation. Over the years, we’ve seen various portrayals of this complex character, but Amazon’s recent release of “Batman: Caped Crusader” pays tribute to the golden age of DC comics. This version of Batman encompasses everything we lov=e about him. So let’s dive-in and see what lessons we can takeaway from him and this show.

Without his strategies and foresight, Batman wouldn’t stand a chance during encounters with super-powered foes or numerous thugs. The lesson here transcends fiction; it can teach us about achieving our own goals, particularly when it comes to fat loss. A large group of people struggle to shed those extra pounds due to a lack of planning. A caloric deficit is essential for fat loss, but indulging in high-calorie dinners or social outings can derail even the most determined dieters.

As someone who has struggled with restrictive diets, I’ve found that those strategies can often be cumbersome and lead to unyielding cravings. A slip can quickly turn into a binge, leading to feelings of defeat. To overcome this cycle, I advocate for not ever starting it. Instead create a plan, especially when attending social events. A couple strategies that I’ve had to implement include reducing my daily  intake in anticipation of a night out, or bring your own healthy snacks to gatherings. Opting for restaurants that offer lower calorie options can also make a significant difference.

A solid plan doesn’t just make it easier to resist temptation; it keeps you on track and fuels your pursuit of fat loss goals. After all, much like Gotham relies on Batman, we too can rely on our strategies to conquer our own battles!

Should you really finish everything you start? While some strategies might work wonders for some, they may not always translate to your personal journey. Investing your time, energy, and effort into endeavors that don’t yield results is counterproductive. This weekend, I made the choice to finish the anime “To the Abandoned Sacred Beasts.” Initially, i was a fan, but as the episodes progressed it became clear that the show wouldn’t rise to my expectations. Despite recognizing this, I chose to finish it, a move I now realize was less about enjoyment and more about adhering to my flawed principle.

Years ago, I listened to a motivational speaker named Eric Thomas, who preached the importance of finishing everything you start. I adopted this mentality across almost all aspects of my life. Thankfully, as I matured I recognized the need to evaluate strategies critically. Watching mediocre anime when I could be investing time in more fulfilling activities is not a hallmark of quality adulting.

Similarly, I once pursued the keto diet to lose weight. Although I did lose 15lbs, it severely hindered my lifting performance, often leaving me lightheaded and ready to pass out. Rather than abandoning keto right away, I tried to make adjustments to it, which ultimately delayed my finding a more effective approach. When I finally pivoted to calorie tracking, the results came faster, the strategy was sustainable, and I had no issues lifting heavy.

If you're clinging to a strategy that isn't helping you reach your goals, it may be time to switch gears. Embrace adaptability in your pursuits, this could lead you to the success you seek more quickly.

Life often feels like a relentless series of challenges, urging us to choose the path of least resistance. To avoid these challenges we find comfort in complacency. Seeking this comfort delays our personal growth, that is until the discomfort of stagnation becomes unbearable, forcing us to make a move. At 34 years old, I can’t promise that life will magically get easier. However, I can tell you that how you choose to face your struggles can lead to meaningful progress.

The recent season three finale of "Invincible" perfectly depicts this point. Mark, our hero, faces the most powerful superhuman the earth has seen—the Viltrumite Conquest. Armed with the same set powers, just more mature and battle hardened, Mark doesn’t have any shortcuts or an easy way out. So, he makes the conscious decision to lean into this challenge. This fight pushed Mark to  his limits, and ultimately he prevails. His journey teaches us to confront obstacles head-on rather than shy away.

This lesson is directly applicable to your fitness goals. If you’ve been stagnant, feeling frustrated by your lack of progress, then today is the day to act. Identify what provides the greatest resistance in your fitness journey. Is it getting motivated to hit the gym? Set that alarm and add it to your calendar! If dietary habits are your hurdle, start tracking your meals with an app. Leaning into resistance will forge your path to success.

Remember, life won’t wait for you to catch up. Embrace the fight and strive for progress like Invincible. You owe it to yourself to become the best version of you. Take action today; face those obstacles and transform your challenges into stepping stones toward a better future.

In a world obsessed with timeliness, we sometimes find ourself behind that metaphorical time curve. But let me assure you: it’s never too late to start something new, whether it's diving into more anime or embarking on a fitness journey. Recently, I found myself late to the “Dragon Ball Daima” party. Initially, I hesitated to prioritize it, thinking it wasn’t canon to the Dragon Ball universe. However, thanks to a post on facebook  I learned that it was canon material, so I jumped in headfirst into the anime.

Diving head first into something is an experience resonates with me on multiple levels as people are often afraid to do it. When it comes to fitness, most people are apprehensive about starting, particularly those who didn’t start when they were younger. There’s a common misconception that the window for achieving aesthetic and strength goals closes after a certain age. This couldn’t be further from the truth! Whether you’re in your 20s or 60s, progress is always within reach.

Anime takes us on exhilarating journeys, often portraying characters who begin their journey later than expected but still achieve greatness. The same thing occurs in real life, even if life and fitness are more unpredictable than anime. But the lessons learned from anime reinforce the idea that persistence pays off. Progress doesn’t happen overnight, but with dedicated effort, you can achieve your goals, regardless of when you start.

So, if you're contemplating a change, remember that every step forward is a step in the right direction. I’d love to support anyone eager to transform their fitness journey, so feel free to reach out and let’s navigate this path together!

In a world that often demands calmness and composure, expressing emotions like anger can feel uncomfortable. So if nobody has told you yet, it’s okay to feel angry, but what matters is what outlet we use for that emotion. The Invincible War just ended, at this point our hero isnoverwhelmed by feelings of guilt and rage, seeking a way to channel those emotions.

Thankfully there are no shortages of enemies for our protagonist. Conquest has arrived on earth, and Mark informs him that he will be the perfect outlet for the malestrom of emotinos he is feeling.

Similarly, in our own lives, when anger arises, it’s crucial to connect with it intentionally, rather than suppressing it. Trying to hide an emotion isn’t a solution, its a stopgap. One of the healthiest outlets for this emotion can be found in fitness, hitting the gym is a game changer.

The gym provides not just a space for physical exertion, but also a cathartic release of negative feelings like anger. Going for a all out exertion of a single repitition carries risk if you’re not a seasoned lifter. I recommened going for as many reps as possible in a single set (AMRAP). Doing so while connecting with your anger is a great way to expel it from your body, leading to newfound mental and emotional clarity. An additional benefit is that any set done to failure with as many reps as possible is the perfect hypertrophy stimuli.

Hitting weights is often about the physical gains, but it can be more than that. Reworking existing frustration into strength, has benefits for mental and emotional health. Embracing intensity, whether it’s a heart-pounding workout or acknowledging our feelings, can open doors to personal growth.

So, the next time anger surfaces, remember: it's perfectly okay! Just ensure you have a healthy outlet. Perhaps the gym could be your best option, leading you not only to gains but also to a sense of release and clairity.

This past weekend’s episode of "Solo Leveling” was a tear jerker. Our hero has fought relentlessly since season one to grow stronger, with the hopes of creating the elixir of life to save his mother from her illness. As we witness the family’s reunion in the hospital room, it’s a powerful moment that stands in contrast to the usual grind of battle. This was a reminder that life has its beautiful moments amidst the the flow of endless struggles.

In our fitness journeys, we can often become so entrapped in the daily hustle for progress that we overlook the significance of our small victories. We frequently highlight the necessity of motivation, discipline, and sheer effort required for improvement. While these tenets deserve acknowledgment, it’s equally important to focus on and celebrate our tiny infrequent milestones that mark our progress.

I read quote somewhere that went something like: “Life looks like tiny victories accompanied by overwhelming defeats.” This resonates profoundly with how I view life and my fitness journey. Just as in life, our fitness journeys are filled with setbacks and periods of stagnation. However, taking time to recognize and appreciate our minor achievements can keep our spirits and motivation alive. Even within smaller the voice in our head is telling us to quit.

So, if you’re reading this, please pause to reflect. Celebrate a victory from this past week; perhaps it was a successful workout or a moment of self-kindness or discipline. Cherishing these experiences can help sustain the inner fire that fuels your ambitions! Continue pursuing your goals with passion and resilience.

As a passionate anime fan, I sometimes find myself an unwilling captive of a mediocre series, hoping that it will rise to greatness. Such was the case this month while watching the  anime “The Case Study of Vanitas." The plot, character development, and unique concepts consistently hovered near my expectations, but never quite reached them.

One intriguing idea introduced in the series was the concept of a "world formula," a system that the character Vanitas uses to discern and manipulate reality. It sparked a thought: while we may not possess a literal formula for our world, we do have successful formulas that can guide our nutrition and health goals.

Specifically, let's discuss the importance of understanding our metabolism through Total Daily Energy Expenditure (TDEE). TDEE represents the overall number of calories you burn in a day and is composed of different components that include, basal metabolic rate, exercise / activity level, and a couple other key factors. Knowing your TDEE is a game-changer when chasing goals, whether it's fat loss or muscle gain.

For instance, if your caloric intake is below your TDEE, you're in a calorie deficit, which can lead to fat loss. Conversely, consuming more calories than your TDEE places you in a surplus, making muscle gain possible.

To calculate TDEE, I use the Harris-Benedict equation, free versions are accessible on multiple websites if you dont want to do the math yourself. it might be time to explore this formula to renew success in your fitness journey If you've hit a plateau. Using this equation can empower you to take control of your health, transforming stagnation into progress.