My phone is probably monitoring me. I shared some advice about the best grip for pull ups, and moments later a notification for this video popped up. Apparently SkyNet really wants me to make sure I know how to grip the pull up bar. Watch this short video and you will, too. 

One of my personal fitness goals is to achieve the elusive pistol squat. I'm not there yet, although I have tried many different tips in my quest. Above you'll see a easy band trick to help the process along that's simple yet genius. I plan on giving it a shot on my next leg day. 

It is Spooky Season, the most wonderful time of the year! I love horror movies as much as I love music and fitness, so October presents the perfect excuse to write about this other passion. Below I've compiled 10 movies that involve fitness in some significant way, many of them sourced from a post I made on Reddit asking for suggestions. I haven't seen many of these, but I'm going to make it my goal to watch as many of them as I can by the end of the month. I'll probably post a recap at the end of October with thoughts on any of these I manage to watch this month, along with any other horror films that make the viewing list. 

In the interest of getting myself to write more about fitness, I've decided to add a regular weekly post, Wellness Wednesday. These are mostly going to be quick excuses to post whatever YouTube fitness tip that caught my eye most recently, but hey, fitness content is fitness content. You'll start to see that I definitely have my favorites. One of my more recent follows is Kayce Hollingsworth, who is an absolute monster with calisthenics. His advice on pullups has been an absolute game-changer for me. You can see that simple tip in the video above. 

Not into the fitness content? I've got another review coming in a couple hours. 

Fitness content! I've been hanging on to this tip for a lull in my metal posting schedule. It's hard to exist in the world today and not hear a lot about protein. As the hot macronutrient of the moment, every company out there wants you to believe that their product qualifies as high protein. Many products genuinely qualify. Many others, however, are faking it. Here's a quick tip to help verify if the food you're considering is actually providing the usable protein claims: the percent daily value on the label should be twice the grams of protein in the product. In other words, if the daily percentage says 40%, then it should have 20g of protein. If the percentage and grams don't line up, then there's protein in the product that your body can't actually use to build muscle. The short video above explains the science. 

The Flenser today released a new live album by experimental industrial noise artist Uboa, and I'm singling it out today because this release touches on the intersection of heavy music and wellness. Uboa mastermind Xandra Metcalfe has been diagnosed with some chronic conditions, and sales of this recording will help fund her medical care. Bandcamp link and full background on the recording after the break. 

In recent weeks, this site has more accurately been One Kind of Heavy. I've been doing a looooot of metal content and not much in the way of fitness content. If I have any long-time readers, you might recognize this as a pattern. But hey, metal is a much easier hobby to maintain than fitness. Today, however, you fitness fans are in for a treat! Well, maybe not a treat, but a legitimate piece of BKOH-original fitness advice, anyway. Warning: if you follow this particular tip, your family may disown you. You may find yourself ripped yet lonely. Still with me? Then head onwards for a very simple, very healthy, and very, very smelly breakfast recipe!

Here it is, folks: the most perfect Both Kinds of Heavy topic of all time. Today, the new Jeff Nippard newsletter hit my inbox on this very topic. It turns out that there have been many studies on this topic over the years, and science actually has an answer to this question. 

During my appearance on the radio last weekend, I said my goal was to get back to posting some fitness content this week. What I'd love to say right now is that I'm fully back on track - last week I got into the gym five times, and used my diet tracking app most days. I wanted to be able to say that this was my second week without any hiccups in my fitness plan.

Unfortunately, I can't say that. Yesterday, I had to work from home due to an unexpected repair issue that popped up. As I work out in my office's gym, I missed that workout. I'm back in the office today, but didn't want to start on this week's five day routine when I'd only be able to get four days in. But, I did get into the gym today for a little freestyle workout - 16 sets of two pull-ups, with a minute and a half of rest in between. The rest of the week, I'll go into the gym and use some of the other foundational exercise routines I've learned over the past several years of lifting. And, if nothing else breaks next week, I'll get back to my standard five-day routine next week. Just putting it out there to keep myself honest.

Well, I stayed up way past my bedtime last night to join KFAI's Root of All Evil show, but it was definitely worth it. I had an absolute blast talking about this site, fitness, and Fire in the Mountains. You can listen to the archived show here. I stick around for the first three hours. Thanks again to host The Doof Lawyer for having me on!