Free E-Books on Fitness, Nutrition, & Wellness 
Speed And Power Training Simplified: Hex Bar Training & Force Production

A higher force number equals greater force production, and thus greater speed and jumping ability.  In a race, a person who takes fewer steps by taking a longer stride generally wins.  Speed is trainable and so is stride length. Greater force productions results in greater stride length .  A 100 m sprinter who has consistently good form and who takes a longer stride will win by one or two feet, while a marathoner who has a consistently longer stride could win by a mile! Technique matters in running, but what matters the most is developing more power relative to bodyweight.  
20 Minutes to a Better Back & a Stronger Core   - PDF digital format 

All movement starts with the spine! We have to be strong, stable, and flexible in the middle or everything else will suffer.

The spine and the muscles of the back, which often cause us pain, are ALIVE because you are ALIVE. Pain might be temporary and usually is, because the body is ALWAYS changing, for better or worse. Keep hope because your situation might improve faster than you think! I’ve seen it happen many times.

This 20 minute program is my favorite combination when it comes to relieving back pain. Are there more? Of course. There are an infinite number of exercises for the “core”, or the middle of the body.

Though I could have chosen 30 or even 50 or more exercises to do for the core, I only chose these 22 because 22 exercises are easy to do in 20 minutes. You can do them any time of day, and on consecutive days.
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3 Simple Low- Impact Strength & Tone Workouts
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- These 3 PDFS are simple and low-impact workouts for strength, toning, balance, and core which I put together for a client / friend during the Covid-19 Quarantine in 2020.  
As you can see from the makeshift environments, you can do them virtually anywhere with little or no equipment .  

One workout uses bands, one uses only bodyweight, and one uses an exercise stability ball. Each one takes about 20-30 minutes to do.  Click on the files to view each of 3 the workouts.  

1) Stability Ball Workout

​2) Bodyweight Workout

​3) Band Workout

Notes from the Underground: 56 Quick Health Tips to Improve Your Life in 30 Seconds
*Free E-Book

Health and fitness is a deep topic, much deeper than quick-fix diets, TV gurus, and the revolving door of fads.  These short blog posts and essays, all of which can be read in 30 seconds or less and which started around the time of the US real estate and banking crisis of 2008, are the result of many years of study and reflection on what it means to be healthy and how to get there.  

“The unexamined life is not worth living.” - Socrates

This collection is easy to read and will make you think about what health means in brand new ways.  Enjoy.​
Scott Godwin's Quick Guide to Nutritional Supplementation

Vitamin and food supplements are big business in America, raking in over $6 billion dollars per year, and this number increases every year.  Everyone wants a simple solution and everyone wants to be healthy, so it's logical to reach for a supplement, especially if it's cheap.  Unfortunately, the primary problem with the supplement business is that it is poorly regulated.  

This guide will put you on the right track to supplementing in a healthy way.  Enjoy. 
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3 Big Reasons Your Back Hurts
This quick and easy guide will set you on the path to a healthy back.  Often, the simplest things will make a huge difference in the health of the spine, starting from day one.
Caffeine and the Brain

The majority of people worldwide drink some type of caffeine every day, but few of us really know what it does to the brain.  Caffeine can be safe and enjoyable, but it can also cause serious problems.  Be informed so you can enjoy in moderation.