Tuesday, February 28, 2012

Your Body Comes with a Free Membership

Do you often wish you had a great place to train? Or maybe if you had a certain DVD, you could be ripped like those guys on the commercial. Maybe you could get in awesome shape if you could just afford that health clubs monthly dues. 

There are many reasons and obstacles that hinder us and slow us down when it comes to claiming our health. But that is just the point. There are reasons and obstacles that deter us, but we allow them to. When it comes to owning your health, it is you who holds all the power. Your brain and your body are all that you need in order to have the best body you could possibly have. 

Picture the best you that you can imagine. The only thing keeping you from becoming what you imagine is probably your own self. You don't need a gym membership, or a DVD, or a weight set. Yes, those things might make it easier to obtain the body you desire, but they are not necessary. If you can't use your own body to build the best body you've ever had, then the best body you've never had is simply not that important to you. Don't give in to excuses. 

Hershal Walker claims to have only used bodyweight exercises for the last 20 to 30 years. Have you seen his body? He looks as if he is carved out of granite. He exercises discipline and makes his body yield to his mind. He is not limited by where he lives or where the closest gym is located. He doesn't need such things. He has his brain and he has his body. 

Hershal is just one example. Others have done the same thing. There is even a popular series of books out now where you use your own body to train like a convict. The premise is that convicts don't have a lot of resources, but they do have their own bodies and they can maintain phenomenal health. I don't know that all convicts train like this, but I imagine that there are some that do. If you don't like the idea of training like a convict, maybe you could start a program called Frugal Conditioning: For those that want to save an extra $1000 a year. Instead of going to a health club to get on machines that will absolutely do nothing good for your body, you could learn how to use and move your own body! 

It doesn't have to be hard. It only takes a decision, to not succumb to excuses, coupled with action. You can achieve the body you want to have, the body you imagine having. If you are totally de-conditioned, you can simply start with walking. Walking one step at a time can eventually lead you to where you want to be. It really doesn't have to be hard. It just has to be, if you really want it.

Okay, enough of the rambling. I used my own body today! ;)

I ran for 5 minutes, followed immediately with Spider-man crawling for 5 minutes x 3 rounds with not rest until after the 30 minutes was complete. 

Run x 5 min, Crawl x 5 min x 3 times

It was beautiful outside today, especially when I was not looking at the ground while I was crawling!

Have a great week.


Friday, February 24, 2012

No space, no problem

Sometimes we end up away from home or we find ourselves "off" from our normal routine. Being the fitness minded people that we are, we often want to find a great way to train on the road, or where ever it is we find ourselves. 

This is a small workout that I think is great for traveling. It doesn't take any space and it will really work you in a good way. 

It revolves around an exercise that I call the Spider-man Cross-Crawl. Yes, I am combining two moves in one! Basically, you get down on the floor in a Spider-man crawling position. Next you start touching opposite elbow to opposite knee. You are simply performing cross-crawls while you hold yourself up in a Spider-man crawl, or pushup position. You aren't actually covering any ground, though you could if you had room. This exercise is great for small hotel rooms.

Here is an example of how to perform a small workout with the Spider-man Cross-Crawl:

Warm-up by Pressing Reset. 

A1 - Spider-man Cross-Crawl x 1 minute, rest for 30 seconds
A2 - Burpees x 10
Repeat this sequence 10 to 15 times. Yes, it would total ten minutes of this wonderful exercise.

If the Spider-man Cross-Crawl gets easy, you can progress it by going as long as you can without resting. For instance, maybe you work up to 20 minutes without stopping. If you can do this, that is awesome. Please don't try this on your first time out though!

You can also progress the Spider-man Cross-Crawl by putting your feet about 2 feet up on a wall. Now you are in kind of a pushup like position while you wedge yourself between the floor and the wall. (Hint: push through the balls of your feet to stay up on the wall) Once in this position, you simply alternate back and forth by touching opposite arm to opposite leg. Again, this is a great travel exercise. Really though, it is simply just a great exercise period. You don't have to travel to do it.

What makes these drills so great is that you are really strengthening your core (entire body) by putting your body through a great deal of time under tension, and your using both hemispheres of your brain. 

If you want to see how great this is, try it for a minute and then get back to me. 

Hope you have a great week!


Saturday, February 18, 2012

Skills for Life

In your life, there are some skills that are just good to have. Most of us probably don't think of movement as a skill, but in today's world, that is pretty debatable. I think movement can be a skill. There are some movements that I think are worth owning, having, or possessing with proficiency. In truth, the skills of all human movements are worth owning. But to be more focused for this blog, I will just mention a few.

The pushup. I think the pushup is an invaluable movement. It is a skill that will serve you well for your entire life time. Yes, from an exercise standpoint, the pushup develops strength throughout the whole body (when done properly). You can use pushups no matter where you are. They are the perfect go with you anywhere gym. Exercise aside though, the pushup is also a life skill. Think about it, being able to push things away from your body is essential to a healthy life. Being able to push yourself up off the floor, or catch yourself if you should fall to the floor, can really make a difference in the quality of your life. However you find yourself there, I promise you one day you will end up on the floor or ground for some reason. The simple pushup can improve the quality of your life.

Another great skill to have is the deadlift. Don't freak out, but yes, the deadlift is an essential skill to own. Being able to pick things up off the ground is a life enhancing skill. Being strong enough to pick things up off the ground is also a blessing. Whether it is a bag of groceries, a pencil, a bag of rocks, or a barbell, the deadlift is a very important skill to own. If you live to be 80 or 90 years old, wouldn't it be great to be able to pick things up off the floor? It would be even better to be able to pick things up without getting injured, too! The deadlift is a wonderful skill to own. Besides, we were made to pick things up. If you don't know how to deadlift, learn how. You don't have to pick up anything super heavy, but you should learn how to pick things up. 

The squat is a very essential skill, or pattern, that you want to possess. What easier way is there to be able to gracefully lower yourself to the floor, or stand up if you should find yourself on the floor? I believe a man that can squat will stay younger than man that cannot. Squats can keep you young. Again, you will find yourself on the floor. You will want to be strong enough to stand up. You may also want to get down to the floor to pick something up without doing a deadlift. If you can't squat, or you don't know how to squat, it is worth learning. Everyone, no matter what age, should be able to squat. You want to have the mobility and the  strength it takes to squat. Squats are vital for vitality. 

There are other essential movements that can help with your quality of life, too. It is no secret that I believe everyone should crawl and roll around on the floor. In fact, I believe these skills are perhaps the greatest skills to own. In your life you will find yourself on the ground. If you put yourself there purposefully, and give yourself some play time while you are down there, you will be a lot better off. Having the strength and mobility to get up and down off the ground is essential. 

Movement is the key for quality living. Spending time on the floor, even doing "tummy time" like babies do, can make all the difference when it comes to having the ability to enjoy your life. 

Ok, go get some "tummy time."

Have a great weekend.


Saturday, February 11, 2012

What Do You See?

Do you see the desired results of your training in your mind? Do you have a clear mental picture of what you are working for, or fighting for? It is similar to having a goal, but it is also different. A goal is needed to get where you want to go, but so is a vision. Without a mental picture of what you want to attain, it could be hard to reach your goal. 

You might have a goal to lose 30 pounds. If you have 30 pounds to lose, that could be a reasonable goal. But if you can't see in your mind what you will look like when you lose 30 pounds, it will be more difficult to reach that goal. If you can visualize yourself 30 pounds lighter, if you can experience in your mind what it will feel like to put on jeans that are 4 inches smaller in the waist, you can fight for that vision. The vision is the destination. The goal is the idea, the plan, the decision. The vision is what fuels you to cary out the goal. The vision brings the goal to reality. 

Same thing with a max effort lift. Do you want to press half your body weight in one hand? Can you see yourself doing it? You really need to visualize that before you pick the weight up. It helps, neurologically and it also increases your self-belief. 

And that is the point: vision creates belief. What you picture in your mind is what you believe. If you have a goal of losing 30 pounds, but you only see yourself as "plump", then you will stay plump. Visualize your goals, increase your self-belief.

Create your vision. Create your destination. 

Training today was good. It was just a "distance covering" day.

Dragged a 160 pound sled 80 yards x 6 times
Farmers Walks w/ 144 pounds for 80 yards x 4 times
Suitcase Carries w/ 72 pounds for 80 yards each hand x 2 times

Ran 2 miles - I had to visualize this one first!

Hope you have a great weekend!


Tuesday, February 7, 2012

Another WOW

It's time to add another workout of the week. This one is a great addition to any program, for beginners to advanced.

Warm-up: Press Reset

A1 - Suitcase carry x 50 yards, switch hands and repeat
A2 - Pushups x 20 
A3 - Rocking x 5 times
Repeat this for a total of 3 trips

B1 - Overhead Waiter's Walk x 50 yards, switch hands and repeat
B2 - Goblet Squat w/ same weight x 10 reps
B3 - March in place x 20 steps
Repeat this for a total of 3 trips

C1 - Farmers Walk x 50 yards
C2 - Pushups x 20
C3 - Rocking x 5 times
Repeat  for a total of 3 trips

D - Skip! x 50 yards, walk back and repeat

Cool Down: Press Reset

That is it. It is simple and will leave you feeling good. Also, it can be really good for you.

Have a great week!


Wednesday, February 1, 2012

Feel Good WOW (Workout of the Week)

Okeedokee. It is time for another Feel Good Workout of the Week. Last week we did swings and rocking with pushups and marching. This week, we'll address some of the other human movements. 

Warm-up: Pressing Reset 

A1 - Goblet Squat x 5 reps
A2 - Marching in place x 20 steps
Repeat this for 5 to 10 rounds depending on the weight and intensity. If it is a 5 on a 1 to 10 scale, go for 10 rounds. If it is a 7 or 8, go for 5 rounds.

B1 - Pull-ups, or Rows of your choice x 5 to 10 reps
B2 - Elevated Rolls
Again, depending on the effort, repeat this sequence 5 to 10 rounds. If you just want to feel good, keep your effort around 5 on a 1 to 10 scale, and perform up to 10 rounds. If you want to grow with strength, keep your effort around 8 and keep your rounds to about 5.

Cool down: Pressing Reset

All right, now you have 2 WOWs that you can now put in your tool bag. You can use both of these workouts in one week, once or twice a week if you'd like. These will have you feeling good and strong before you no it. 

Have a good week.