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Lawrence Castanon
Aug 1, 20212 min read
Want to Get Really Strong Fast? Try My Favorite Resistance Exercise!
The deadlift is the pinnacle of total body maximal strength exercises. This exercise hits all the major muscle groups, and many minor...
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Lawrence Castanon
Jul 31, 20211 min read
A Protein Explosion! (recipe)
The smoked salmon scramble is one of my favorite recipes! It is packed with protein and essential fish oils, as well as other nutrients....
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Lawrence Castanon
Jul 30, 20211 min read
Devastating Upper Body Weapon part 1 (instructional video)
The elbow strike is by far the most devastating of the upper body weapons. This is because a bent-locked elbow is the most durable of the...
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Lawrence Castanon
Jul 28, 20211 min read
GFBW Workout #2
Hey all, here is the second in the series of Great Functional Body Weight Workouts that I designed to help my self-defense students get...
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Lawrence Castanon
Jul 27, 20213 min read
"I Don't Have Time to Work Out!" How to schedule Training for Long Term Success.
I don't have time to work out! Do you catch yourself saying these words? You want to work out. You know it's good for you. You know it...
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Lawrence Castanon
Jul 26, 20212 min read
Boxing for Self-defense?
Decades ago one of my colleagues went to China to train at one of the famed martial arts temples. Expecting to see those amazing...
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Lawrence Castanon
Jul 25, 20211 min read
Check Out This Low Impact Total Body-weight Exercise (instructional)
If you are looking for one exercise that, does it all, this is it. Lateral Bear Crawls is a great total body exercise that works all of...
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Lawrence Castanon
Jul 24, 20213 min read
Why Low Impact Exercises are Necessary for Your Longevity
We all know how important it is to exercise regularly, but high intensity physical activity can sometimes have a negative impact on your...
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Lawrence Castanon
Jul 22, 20211 min read
Hate Salad? Try this one!
Spinach, Pineapple, and Strawberry Salad This is a great strawberry centered salad. The fresh strawberries and grilled pineapple make it...
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Lawrence Castanon
Jul 21, 20211 min read
The Safest Kick That Stops an Assailant in His Tracks (instructional)
There is a kick that is very safe to execute and when performed correctly will stop an assailant dead in his tracks. This technique is...
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Lawrence Castanon
Jul 19, 20212 min read
Overweight guys are better fighters and healthier too!
What??? How can this be? Now before you freak out, I am Not referring to obese or clinically obese folks. I'm talking about the guy or...
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Lawrence Castanon
Jul 17, 20211 min read
Great Functional Body-weight Workout#1
Hey all, today I am giving you the first of a series of great functional training workouts that I designed to help my self-defense...
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Lawrence Castanon
Jul 16, 20212 min read
Private Lessons- A great Training Option!
I have taught both group classes and private lessons for decades. I came to some realizations about the benefits of private lessons (aka...
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Lawrence Castanon
Jul 15, 20212 min read
Do These to Remain Fight-ready Long Term! (instructional videos)
There is a method of training that increases your strength, performance, and balance, all while reducing aches, pains, and your chances...
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Lawrence Castanon
Jul 14, 20211 min read
Sometimes you have to feed the soul! (recipe of the week)
BBQ Cauliflower and Pineapple Pizza • Time: 30 minutes • Amount: makes one pizza. This is one of my favorite plant based pizzas! It...
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Lawrence Castanon
Jul 13, 20211 min read
The Shovel Kick to the Groin (instructional)
The shovel kick is one of the most effective self-defense kicks in your arsenal. With a little practice (you should practice it) you can...
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Lawrence Castanon
Jul 12, 20211 min read
Thank You for Sharing! Today is the Last Day to...
Thank You so for much for sharing my book with those less fortunate! Unfortunately, today is the last day to get my book for free. If you...
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Lawrence Castanon
Jul 9, 20211 min read
Get My Book for Free (expires soon)
Hey all, the other day I received an email from a kid who wanted to get my book but he couldn’t because his parents don’t have a credit...
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Lawrence Castanon
Jul 8, 20211 min read
Not Exercising is now considered a high risk behavior
From Dr. Gregor’s page at nutritionfacts.org “Exercise is so important that not walking an hour a day is considered a “high-risk”...
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Lawrence Castanon
Jul 7, 20211 min read
Quick Explosive Power Workout
Today I am sharing with you one of my quick plyometric-explosive power workouts. This is a great total body functional training workout,...
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