Category Archives: Build 360

Build 360: Everything Body oriented. To build an amazing, Healthy, Wealthy Life, you must have a Strong, Healthy Body. That’s the Foundation. Exercises, workouts, stretching, vitality, Tai Chi, Yoga, relaxation and much more.

Warrior Leg Training: STAND UP

Warrior Leg Training: STAND UP

Aw Yeah, Aw Yeah. What’s really good? Barz here to start this week off with you. Today we got a 3 Part Workout to build Strong, Powerful Legs (check out the 3 Part Chest Workout too).

We all like training to cut fat, get strong and look sexy right? That stuff is cool and absolutely motivating. But it’s that  inner development part that really packs a punch. The transformative aspect of training.

The gist of THLR Body/Mind Training is this: Understanding that the way you train teaches you and helps you develop different aspects of yourself…

THLR Body/Mind Training for legs:

1) Stability/Balance/Slow Breath Strength: Bosu Ball Squat Holds. People learn to stay cool, focused, and relaxed under pressure through this practice. It teaches you how to solve problems for the long term and literally “balance things out”. This method is also good for active rest and recovery.

2) Progressive Strength Training: Barbell Squats. Progressive overload teaches people how to handle more and more pressure over time. You’re literally “standing up” with weight on your back. You RISE UP stronger through life stressor that push down on you. See the connections?

3) Explosive/Power Work: Weighted Jump Squats. People begin going at life problems and situations more pro actively through Explosive Training. They begin feeling more empowered. Your inner fire will burn BRIGHT as you not only push through resistance… but EXPLODE through it.

Check out Warrior Leg Training: STAND UP….

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“A tree can only grow as strong and tall as it’s roots allow”… ever heard sayings like that? Your Legs are your foundation. They’re what you stand on every day. They’re your root system.


The stronger and more powerful your legs are, the more confident you will be. Use the above workout as a template and FEEL yourself developing those inner aspects as you do each movement. Visualize yourself becoming more confident, more resilient, and more powerful with each exercise. This creates a massive shift in your own beliefs about yourself.

Keep working and progressing. Your hard work and dedication will pay off. 

Major Transformation!!! (30+lb)

Major Transformation!!! (30+lb)

Uh Huh. Aw Yeah.

Monday, Monday, Monday… Wait, it doesn’t matter what fckin’ day it is. Remain a champion.

Today I’m highlighting a real THLR Champion. Before I get into it though, I’m gonna say this…quote me on this until I’m dead: The ONLY thing holding you back from achieving your goals is fear of change. Once you get over that fear, you’ll amaze yourself.

When I started training Kaitlin, I kept reminding her of this. Her goal was to get healthy and lose some weight. My goal was to give her the tools to develop her power. To draw out her inner champion. 

Kaitlin was dedicated to changing her life and as a result, lost 30lbs. She’s healthier and stronger than ever and her mindset has changed- she’s now a confident individual who KNOWS what she’s capable of.

Check out Kaitlin’s transformation…


She’s not done. She now sees that it’s her CHOICE to create her body, health, and life.


Her “fitness journey” was fun and empowering. Not some boring, difficult struggle like many people believe.

THLR training involves finding FLOW. When you find your Flow State to improve your body, health and life… you FLOURISH. You stay intrinsically motivatedWhat this means: In short, you do not stop.

“Champions are not made in the gym. They’re made from something deep inside them.” – Ali

Kaitlin tapped into “something” during her 30lb journey. She found a new way of living. The inner champion. The muthafuckin inner badass. The razor sharp edge that cuts through all limit and doubt. That’s what YOU gotta tap into if you want to make anything new happen.

As Kaitlin continues on, remember, she’s the same as you, me and everyone else. We all have a choice at every moment:
Settle for limited belief OR tap into that inner champion. 

Take this week by the face and throw it up against the fuckin’ wall. Your life is in your hands.

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WTF Is Super Spiritual Mindful Recovery Training?!

thlr logo 1

WTF Is Super Spiritual Mindful Recovery Training?!

A Useful Energetic Fitness Workout

Ay! It’s your boy Barz. Today I’m sharing a form of training that has unlimited benefits. Literally, unlimited. Fat loss, increased strength and stability, focus, decreased stress… you name it.

I call it Super Spiritual Mindful Recovery Training. Ha! If you know me, you know my background in Eastern practice and sharing the benefits of these toolkits…

Use this workout as a way to switch up your routine and feel the benefits associated. I have clients use this style of training  in the following scenarios:

-They feel tired from TOO MUCH working out
-Their overall focus levels are low. They need a reset
-They’ve hit a plateau in their training
-They feel stressed and regular meditation just isn’t cutting it

Before I get into what it’s all about, check out the video…


It’s real easy to get in the gym, breathe fast, throw some weights up and then leave. It’s a whole nutha story to perform EXTRA slow movements- FEELING your muscles working. Fiber by fiber.

Slow movements in the gym build your MIND-MUSCLE connection. This is a KEY to fitness and building a strong, sexy body. The better you can control and command your muscles to do work- the more in shape you’ll be.

The deep breathing involved in this workout helps in a number of ways. Increased oxygen nourishes the brain, relieves stress and enhances performance.

The increased oxygen intake will boost your metabolism as well… so pairing this style of workout with your  normal high intensity routine will BLAST the fat off your body.

Use this workout as a form of dynamic meditation. The short term and long term benefits will change your life.



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Spiderman Akshay’s Fat Burning Workout

Spiderman Akshay’s Fat Burning Workout

It’s Summer time, which means CUTTING SEASON.

It’s time to tweak your workouts and nutrition to show those abs. Now, remember there are two components to getting cut as fuck:

1) GET OUT OF BREATH: This turns up the metabolism and gets the Body looking for Energy. It also increases Growth Hormone. 

2) LEAVE YOUR MUSCLES SORE: A lot of people miss this one. You can’t just run. Heavy, compound movements also have a potent fat burning effect. This is also how you signal to your body: “I need these muscles… don’t burn them for fuel.”

Akshay is cutting for a couple months before he moves into a lean gain phase. We hit the park to get a conditioning, leg and core workout in… check it out below.

Here’s some of what we did. Use these in your outdoor workout (check the video):
- Spiderman Stepouts
- Jump Squats
- Spiderman Pushups
- Behind The Back Dips

See the other exercises in his cutting workout….

Vary the reps and sets with these exercises (always stay creative), but for cutting and reducing body fat, remember those two KEY CONCEPTS:
– Get Out Of Breath
– Leave Your Muscles Sore

As long as you’re eating pretty well, you’ll always get leaner and stronger.


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A QUICK Fat Burning Workout!

A QUICK Fat Burning Workout!

Happy Friday ya’ll! Some clients have been asking for homework to stay on point and motivated. So here you go- a quick and efficient workout with a little challenge for the weekend.

To burn Body Fat, you have to increase the intensity of your workouts. When you bring intensity up, your metabolism goes up… fat loss.

THE CHALLENGE: Set the timer on your phone and do the workout- 3 exercises, 15 reps each, 3 rounds. How long did it take? Post your time in the comment section below and on the THLR Facebook Page. In a few weeks, repeat this workout and CRUSH your first score.

This is the KEY to building momentum and confidence in your workouts. Becoming AWARE of your own progress. From 8 minutes, down to 6. You’re teaching yourself that you can do it.

So try the workout this weekend and let me know how you do. Remember, GO HARD. Never slow down. Never give in. You get stronger only when you push your limits.

Have a fun weekend…

“A growth Mindset says: I did my best on this one, but I’ll do even better next time.”


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Be Strong, Be Healthy, Be Free


Outdoor Fitness Is KING. Try This Workout!

Outdoor Fitness Is KING.
Try This Circuit!

“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.”

– Buddha

It’s almost May and the weather is BEAUTIFUL. Time to get outside and exercise!

I reference the book “Go Wild” (HIGHLY RECOMMENDED) a lot because if it’s incredible insights on Human Health, Evolution, and Nature. And this book touches a lot upon the importance of getting outside in nature- weather you’re exercising, walking, doing some yoga, playing, or just soaking up the sun. IT’S TRANSFORMATIVE!

***By exercising outside, you’re increasing your Energy, enhancing your mood and overall wellbeing, and improving your focus… all while getting physically FIT!!!***


Our outdoor workouts and group meet ups are getting better and better so be sure to get on the email list to receive FREE Health and Fitness content, along with workout updates.


To answer the increasingly popular question “what should I be doing on my own?”, here’s some homework for the week. Don’t worry though… it’s simple and it’s fun!

It’s a fat burning Leg Circuit: 15 reps each, 2 rounds.

ALL YOU NEED IS SOME OPEN SPACE. No fancy equipment or weights.

Record your time and then let me know how you do by posting on the THLR Facebook page.

***Watch the exercises on Instagram (click an exercises)***

15 Jump Squats (or 180’s… see video)
15 Squat Jacks
15 Plyo (or basic) Lunges (each leg)
15 Ice Skaters (each leg)
- 2 Rounds

Fat Burn is determined by 2 things: Heart rate (breathing heavy and going HARD), along with muscle fatigue (feeling that BURN). This circuit does BOTH for you!

Grab a friend, set the timer, and get shredded… I’m looking forward to seeing how you do!


I also want to take a moment to give a big shout out to my man Johnny, one of our group session members. After our last meet up, we went into Whole Foods to learn about Nutrition. We spent some time going over the most common Nutrition questions and then did a quick round of shopping- talking about all the food and the selection.

Johnny’s been taking complete control of his Health and Life over the past 6 months and is experiencing the benefits first hand.

He felt it was TIME FOR A BREAKTHROUGH and he took the steps necessary to enhance his Life. Great work Johnny!


For questions and coaching, reach me at:

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And remember… a BREAKTHROUGH occurs when you realize you deserve a better Life. And you only stop when you believe the juice is not worth the squeeze. Trust me though, it is absolutely worth it. 

This is your time to transform. Ask questions and get involved. You’ll thank yourself later.

See you this week!

Be Strong, Be Healthy, Be Free

“I Saw Incredible Results… Then It All Went Away” (3 Tips To Keep It Off)


3 Tips To Keep It Off

Here’s the most common issue in Health & Fitness… and in Life. And it’s PAINFUL. Knowing what it feels like to see results, succeed, achieve a goal, look sexy, feel fantastic… and then lose it all. See all of it go away. Ouch.

We set these goals for ourselves and work like hell to achieve them. We gear up mentally, set the plan, and attack.  And when we actually see some results from our hard work, the feeling is amazing. It’s progress. And we want things to stay that way.

So then what happens? When we begin losing what we worked so hard for? Moving in the opposite direction. When you gain that 15 pounds back out of nowhere… WHAT THE FUCK IS THAT?

I get slightly different answers from all the different people I work with and talk to, but when we dig deep, here’s the common thread: “I got too comfortable. I thought I did it. Like I didn’t have to do anything else.”

Success is achieved through constant work and evolving HABITS. Consistent change and upgrade. Life is always moving, so things are either improving or getting worse. They don’t stay the same. And it’s your Habits and work ethic that will dictate where it all goes. 

So when you begin losing steam, feeling comfortable, and noticing your results fading… what do you do? Here are 3 KEY POINTS to work with that’ll keep you in that zone of constant improvement:

1) Vary Your Workouts: ALWAYS be switching things up. Human Beings LOVE VARIETY in every area of Life. We need that in order to be happy and healthy. John Ratey’s book “Go Wild” addresses the importance of this. “…you are born to move with grace, born to embrace novelty and variety, born to crave wide-open spaces, and, above all, born to love.”

Arnold also embraces this notion (Arnold’s 8 training principles): “Within a basic framework, I was constantly changing my exercises. I liked to shock the muscles by not letting them get complacent in a constant routine.” If something wasn’t working, he’d switch it up. GREAT advice for Fitness and Life.

2) Remember WHY you started: If you can anchor your Self into the WHY, you’re all set. What was the FIRE that got you going in the first place? Why did you initially decide to cut body fat, get healthy, or take control of your Life? What pushed you? Where’s that anger… that frustration?

When you began this journey, there was a MAJOR SPARK. You had enough of living mediocre. Where’d that go? Get a hold of this and feel it. This is where your Power is.

3) Get around the right people: People influence each other. So choose carefully who you spend time with. If you’re trying to keep weight off or bring your Life to a new level, spending time with people who are negative, stagnant, or “comfortable” will cause you to become a reflection of that. Find some people who resonate with what you’re doing. Finding a group or a team will KEEP you in the zone of constant improvement. A new environment always triggers growth.

“Look at your 5 closest friends. Those 5 friends are who you are. If you don’t like who you are, you know what you have to do.” - Will Smith

If you’re seeing results in Life, KEEP GOING. If you’re losing ground, slow down and go over those three tips to get BACK IN THE ZONE. 


Be Strong, Be Healthy, Be Free
Ron Barz

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Build Your Summer Body (Workout)

Build Your Summer Body (Workout)

It’s Spring Time now and soon it’ll be Summer. The time of year when EVERYONE comes to gyms, Trainers, and Coaches, asking how to get in shape for their vacation.

If you haven’t started yet, the time is NOW. Start up by just having fun and getting active. Choose to take a walk after eating instead of watching TV. Wake up a half hour earlier to do stretches and movement. And make it a point to TRAIN HARD a couple times a week.

I’m getting a lot of questions about 6 pack abs and dropping body fat. On the Training side, there are a lot of workouts and movements you can do to improve your body, building up those Abs.

Here’s an incredible workout you can do to get those results. 7 exercises, 12 reps each, and then a NASTY FINISHER. Check it out and watch the video.


1) Spiderman Pushups With 5 Second Holds x 6 Each Leg (12 Total)
2) Side Plank With Opening Twist x 6 On Each Side (12 Total)
3) Hanging Knee Raises x 12 Reps
4) In Full Pullup Position, Straight Leg x 12 Reps
5) Down-Ups x 12 Reps
6) Russian Twist With High Reach x 12 Reps
7) V Ups On Bench x 12 Reps

Finisher: Plank Jacks
5 In Each Position (Low-High), 4 Positions… 20 Reps

Get in the zone, put on some music, and have some fun. Make it an exciting experience to work out… NOT something you dread.

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Hit me with questions on the workout, and as always, BE STRONG, BE HEALTHY, BE FREE!



Check out the workout for this week! Stability, Agility, and Power. You’ll see all kinds of movements in this one… alotta variety. You can use this workout to increase your skill in each area, or for FAT BURN. As long as your Nutrition is on point, this workout can be geared toward your fat loss goal. Keep reading for a sample workout below…

Make sure to get a good warmup and Dynamic Stretch… warm the body, breathe, and loosen the joints. Then move on to Agility. With Agility, focus on your foot work and changing directions quickly. I used some hurdles for this part of the workout.

Next is Power. EXPLOSIVE movements. I can’t say this enough: It’s MAX POWER in the SHORTEST TIME. Load up at the peak of the movement, let the breath out, and exert the Force. You’re teaching your body to gather Energy, focus it, and EXPLOSIVELY release at a given target. I use Ball Slams and Jumps here.

Lastly, we have Stability. Sweeping Leg Knuckle Planks, TRX Moving Pushups, and Horse Stances. While doing Stability, focus on BREATHING SLOWLY. This is a Mind exercise more than anything. When you stabilize, you’re teaching your Mind and Body how to be integrated. You’re increasing your ability to breathe deep too. FOCUS, FOCUS, FOCUS… it helps with everything in Life.

Try this version of the workout:

1) Agility: Hurdles or Ladders: 4 Lengths Each x 3 Rounds
Single Leg Hops, Jump Squat 180, Single Leg Lateral Hops

2) Power: Ball Slams and Jumps: 10 Reps Each x 3 Rounds
Single Leg Ball Slams, Jumping Ball Slams, Wall Chest Pass, Single Leg Hop Onto Platform

3) Stability: 30 Seconds Each x 3 Rounds
Sweeping Leg Knuckle Planks, TRX (Or Walking) Pushups, Lateral Hold Horse Stance (LOW)

Let me know if you have any questions on this workout!





3 Exercises, 10 reps… 10 sets?!

10s core 1

Hump Day. Whudup though?! I got that Core workout you’ve been looking for and I’ll get right to it. This can be done ANYWHERE. At home is fine. With or without weights. Either way, it’ll strengthen your Core and give you the SIX PACK you’re looking for.
First of all, do your warmups as usual. That includes warming your body up, breathing, and doing dynamic stretches (short stretches through a full range of motion).
End your warmup with this Martial Arts style exercise:
SQUATTING PUNCHES: You’ll see it in the video: Squat to 90 degrees, hold the position, and throw punches for 30 seconds. 15 seconds in, bring your hands up and out slowly and do a lateral hold as you breathe.  Do 2 sets of punches with the hands LOW and 2 sets HIGH.

Now The CORE:

We have 3 exercises, 10 reps, and you’re shooting for 10 sets. Take as much rest as you need as you work toward that 10. 
Core 1: DRAGON FLAGS: Lie down, hold a doorway behind your head for stability. Flex your Glutes and Core as you bring your legs up to a complete vertical.  Then come back down SLOWLY. Control your breath and your Core as you do this. REAL slow on the way down. Control is KEY. 10 reps.

Core 2: V UPS: Sit down with your knees up close to your chest. Extend your upper body back and legs out as far as you can. Again, REAL SLOW. Try to get as close to lying down without touching the floor, then bring yourself back up. Keep your chest up as you do this movement. 10 reps.

Core 3: STRAIGHT LEG SITUPS: Lie down flat on your back. Put your hands up straight. Bring yourself up to a perfect “L” shape while keeping your legs straight. At the top, your head should be in line or a little past your arms. Your upper body is coming “through” your arms on the way up. REAL SLOW on the way down. Release each part of your body consciously as you breath and go back to lying down. 10 reps.
AND… 10 SETS of that (not including the punches).
To build your core, do this workout a few times a week and keep challenging yourself. Use extra weight or add in another core exercise. The Core is connected to the ROOT CHAKRA. Your confidence level, posture/stance, and your core power are all ROOTED together. Strengthen your posture and core and you’ll change how you perceive and are perceived.

A little Hump Day Motivation: “Experience is the teacher of all things.” – Julius Caesar
Do something out of the ordinary this week. Have a NEW experience. Always be doing new things. It’s how we learn and evolve!

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