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July 9, 2014 / John Stallone

Catch Some Rays, Hang with your kids and get Strong…

pool flys 3 photo fly4If it was good enough for Mohamed Ali its good enough for me….

One of the things I like to do get in a good workout, to build stability, and chill with my kids.. is to do a pool work out. This very simple workout will help you build stabilizer muscles needed to be an accurate shooter and is a descent cardio workout as well.



Pool Flys: stand in shoulder height water… with ridged arms and open hands open and close your arms at a steady pace. Essentially clapping your hands out in front to of you and bringing your hands back passed your torso on the back swing getting the full range of motion. working both the anterior and posterior muscle groups 100 reps


Oblique Knee ups: holding yourself in a Plank-like position or push up position bring your right knee up to you right elbow and back to start position, now do the same for left. alternate back and fourth for 100 reps







obliques poolPool Knee Ups: In same plank position bring both knees up to your elbows at moderate pace and back out quickly. 100 reps


High knee sprints: in chest high water at a running pace for 5 mins run in place with knees coming to waist height










June 28, 2014 / John Stallone

The OX….

So my good friend Mark Gannon:  physical therapist and die hard bowhunter shared with me one of his kickass workouts….

” It is my favorite Metabolic Conditioning workout.  I usually perform it at the end of strength days due to the lack of eccentric movements on the limbs that decrease the additional DOMS.”

Mark Gannon PT, DPT, OCS, CSCS


I call it Ox:


5-10 rounds


Sled pull walking backwards 200-400lbs approximately 75 feet.


Sled push back to starting position. No rest between pull and push


Farmers walk 75 feet turn around (alternate the direction of the turn to work the trunk muscled to each side during each round) Can use farmer walk handles, heavy kettlebells, heavy dumbbells, 5 gallon buckets or plastic polleys, and even light barbells.  I usually use 110-135 per side on the farmer’s walk handles.


Barbell rollouts with 25-45 lb plates on the bar x 5 reps. (I rotate in parallete pushups, dead hang pull-ups, hanging leg raises and Turkish get-ups depending on what accessory movement I feel that I need for that day or that week.)



I think this is a great partner or group workout because each station can be set up and then the participants cycle through each exercise with one keeping track of the number of rounds. The more partners allows for a 10-15 second rest between the next round which allows for a higher heart rate during the movement to calm down to a more aerobic level of 60% max HR.


I vary the weight and the number of round depending on where I’m at in my periodization and how much time I have for that day’s workout.  If I’m in a strength cycle I go heavy weight and lower rounds.  If I haven’t performed it in several months then I keep things moderate in terms of weight and rounds.  If it’s closer to hunting season then I try to keep it a little lighter and perform 10 rounds with less rest between to keep my heart rate up.


You and the THC Crew Enjoy…………



June 18, 2014 / John Stallone

Eating for Lean Musce Mass

So there is so much research out there of what foods to eat, when to eat, how much to eat and frequency of eating, that its very hard to decipher what is the best course of action or plan you should follow. I am gonna give you some basics concepts and principles to help you with some common sense find something to fit your needs and goals..

1) Simplest concept of losing weight is expending more than what you put in. You eat 2500 a day you need to be burning 2700 calories… pretty simple right? Well the concept is simple but the practice take s a little set up time and dedication and organization on your part. One you need to figure out what your current BMR is now there are calculators but these are only guestimates you need to go to a facility such as endurance rehab and have it tested and get an accurate reading. My BMR according to the calculators says I burn 2008 calories a day just being live but its probably closer to 2500 so you can see how this is important to be more accurate. Once you have figured this out you need to keep track of what you eat and how many calories you are taking in so you can adjust your intake accordingly to meet your goals

2) Which brings us to the next concept of metabolism; how can we get our metabolism or at least trick it to burn more calories while at rest..  get that BMR up… Active rest days between workout days keep the furnace going. Drinking a full glass of water as soon as you wake up in the morning gets the engine running, eating smaller more frequent meals keeps a steady more even RMR    thus leading to more prolonged energy consumption. Making your workout the first thing you do in the morning can also set the tone for your metabolism throughout the day. Also eating protein before bedtime is a good way to keep your metabolism up while you are sleeping protein take more energy to break down by the body so it will be working harder through the night and often you will wake up supper hungry the next morning

3) Food pairing has a huge impact on what the body does with the energy you are consuming: For instance carbs are not bad if they are eaten alone and before a bout of energy expenditure. Protein is king….but only if its eaten by itself away from high glycemic foods and lower fats. Fats…. “good fats” and especially “bad fats” should never be eaten with carbs. Have I confused you more? Basically eat your carbs early in the day and before workouts, eat protein with small amounts of good fats…


So now that you have some concepts behind building a meal plan how do we Eat to Gain lean Muscle? I personally.. when I looked my best and felt the best I woke up in morning slammed 120z of water, ate a high fiber small carb meal for first breakfast, then I would hit the gym and eat a high protein 2n breakfast. at lunch I would eat high protein and good fats, have a afternoon snack usually an apple or similar then I would eat protein and leafy greens for dinner  and of course I consumed less calories then I was expending.

Here is a sample of 1 day meal:

1st breakfast:hot buckwheat cereal with raisins apples and walnuts

2nd breakfast: egg white omelets with spinach mushrooms and tomatoes

lunch: 2 chicken breast with chipotle rub and side of arugula and avocados (lemon and safflower oil dressing)

snack: apple

Diner: tilapia with lemon and capers side of broccoli

Night snack: 1/2 a chicken or turkey breast with a dry rub no crabs at all not even veggies

here are some other meal plans to follow and a list of food s to help you reduce your gut…..

June 18, 2014 / John Stallone

Why Hunt Fit?

Even though I am Professional hunter by trade very few people know that in another life I was in the health and wellness industry, having a degree in Exercise Physiology and being a certified athletic trainer I worked in preventive medicine clinics and with sports teams developing sports specific training programs… so when my hunting career took off and I left this part of my life behind I always wanted to find a way to incorporate this part of me into my hunting lifestyle, so a few years ago we developed hunt fit, which was only available to the members of THC. We decided a few months ago to bring it back to the public as a blog but still giving our members exclusive content like sport specific training videos and a support line to help develop their hunting related training..

From here forward we will be adding workouts, archery related training programs, meal plans and other related information that are all geared to help you achieve your goals in hunting and fitness…

If you are not a member of The Hunting Channel and would like to follow our Hunt fit blog we encourage you to do so by following us on facebook  if you are interested in all that THC has to offer click here to get an exclusive deal for our fitness minded members… $25 for a lifetime full membership


June 17, 2014 / John Stallone

Active Rest

If you have been poking around the gym or fitness magazines for the last few years you have heard the term Active rest

Active rest was developed by trainers to give athletes a light day in between their heavy workouts . Not to long ago, Athletes were encouraged to rest completely after a competition or take a day off after a big workout.  But newer research shows that engaging in low-intensity exercise during “rest” is better for maintaining fitness levels.  Low-intensity exercise flushes out lactic acid and delivers healing oxygen to the muscles. Well even newer research shows that applying this same principle within your workouts, using low intensity lifts or movements in between “work sets” can be even more beneficial.  No more 2 min rests in between sets….. constant motion principles applied correctly can not only get you to your goals faster but also limit the amount of time you spend in the gym.

Here is one of my favorite workouts utilizing constant motion or active rest


The rest come from shifting body zones or muscle groups after each exercise….. giving the muscle group you just worked a rest.


Rope anterior raises for time 1 min

ball crunch 30 reps

Single leg dead lift 15-20 reps each leg

Sumo row 20 reps

heavy bag flips 20 reps

3 Sets:

rope lateral raises for time 1 min

V ups on bosu ball 20 reps

kettle bell swings 20 reps

Bosu Ball push ups 20 reps

Medicine Ball squat and throw 20 reps ( or wall balls)


Remember for more great workouts and other tools to up your game check out THC

June 11, 2014 / John Stallone

The 3’s

The 3’s was developed by Dr Paul Stallone to utilize constant motion and no over tax any single body part, avoiding over-use injuries. While also including the constant motion and active rest principles to burn fat and increase stamina

Module #1

20 hanging leg curls

20 flat bench double press in neutral position

20 Hamstring ball curls

Intermission: 3 min sprint on mt climber or step machine

Module #2

20 alternating single arm military press dumbbells

20 back extensions on gym ball

20 free motion or single arm lat pull downs

Intermission: 3 min sprint on mt climber or step machine

Module #3

20 alternating dumbbell curls aka douche bag curls

20 ball crunches

20 terminal leg extension with plantar flexion






June 10, 2014 / John Stallone

Quick Healthy Snack

So if your like me and like to eat… and the idea of eating boiled chicken and broccoli everyday is just not gonna cut it. You gotta find ways to trick yourself that your eating something bad for ya when its really good for you ..


Super Quick Snack Chia seed Pudding:

1/4 cup Chia seeds

1 cup of chocolate hazelnut milk or chocolate almond milk

1/4 cup of walnuts

handful of raisins

mix the chia seeds an milk in a bowl cover and put in fridge for a couple hours, the mix will become like a pudding type consistency. fold in the walnuts and raisins and bingo….. a healthy snack packed full of fiber, Omega 3s, protein and naturally alkaline….


11 Benefits of Chia seeds:

1) Fiber: 11 grams.

  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18 percent of the RDA.
  • Manganese: 30 percent of the RDA.
  • Magnesium: 30 percent of the RDA.
  • Phosphorus: 27 percent of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

2. Chia Seeds Are Loaded With Antioxidants

3. Almost All the Carbs in Them Are Fiber

4. Chia Seeds Are High in Quality Protein

5. Due to the High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight

6. Chia Seeds Are High in Omega-3 Fatty Acids

7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes

8. They Are High in Many Important Bone Nutrients

9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics

10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

11. Chia Seeds Are Easy to Incorporate Into Your Diet


Benefits of hazel nut milk

fifteen grams of protein, potassium, sulfur, calcium

Benefits of raisins : Body Acidity Reduction and treats Infection and inflammation