What a name for an article huh? What the hell does a children's story have to do with fitness? Well, more than you think because it's quite simple. In life, there's either too much of something, too little or not enough and there's the middle ground that hits the right spot and puts the right things in perspective. Fitness is a lot like that. When we work out, we want the best out of that session or having the best program we can do at the time but at times, we do too much and breakdown or burn out, other times we go cold and don't do enough to get the results we want but we do find that sweet spot and gives us what we seek.
Training is a series of victories, failures, experimenting with what works and what doesn't and finding the best for what suits us. Exercise is like the porridge in the three bears story and we are Goldilocks. There are some sessions where we do too much, we do things to the point something just doesn't feel right and than something clicks in and a workout becomes enjoyable and we get the most out of it because it's what worked. Papa Bear likes his porridge hot and steamy, it works for him, mama bear likes it cold and the baby bear has just enough to where it suits him best. Different things work for different people but like Goldilocks, we try different things and at times it'll feel hot and burns us, it could also make us feel we're not doing enough and goes cold but one way or another, we find that perfect blend and we get the result we seek.
Now unlike the blonde haired runaway, we don't want to just walk in and see what happens. We're hungry for results and we want them now. She just breaks in and starts eating someone else's food and not consider the consequences. Similar thing happens in fitness, we want to just break through and not consider what we're getting ourselves into because we don't know anything and don't grasp the concept of possible injury, not understanding if you're doing the right thing and seeing if the sweet spot is there. We learn from mistakes and not march into something we don't realize what can happen later. Like the bratty, Pollyanna looking ditz, when we do suffer the consequences we don't know what to do and end up with a lecture on what we need to learn from.
Let's take a look at the beds of the three bears and compare the way you recover. Goldilocks goes upstairs and decides to sleep off the porridge she just ingested and have a nice little nap in the process. One bed is too hard and doesn't have any support, another is way too soft and not firm enough and then that perfect bed that just is cozy enough and feels awesome to pass out in. For recovery, you want just enough that you feel good that when you go back, you'll be better than before and be able to progress. Being sore can be a real pain in the ass so you don't want your body to be so hard that it can't do what it needs to do and rest, you also don't want it to recover too much otherwise, you won't want to go back so you want to have that enough of a recovery where your body did it's job and you've got that energy and full tank to get back out there and not only that, progress and have your muscles in order.
Once you find that sweet spot in your training and in your recovery, things fall into place and you have your perfect set up for what you want to accomplish. It may not always go your way, things can happen along the way but make the most of your journey and if you happen to run into some bears, don't break in and see what happens, learn what is just right.
Monday, July 1, 2019
Monday, June 24, 2019
Mimic Real Animals In The Wild
Animal Exercise has become more of a trend lately than what they're really meant for. As humans, movement is a necessity but the right kind of movement gives you abilities that you can develop like when you were a kid. There are many variations of Animal Movements but very few courses ever really teach the closest mirror image of the movements themselves. Obviously we can't be as strong, agile or conditioned like an animal in the wild no matter how hard you try, however; we can be stronger in the long run if we used our bodies more nature like.
Let's look at the bear crawl shall we; the simplest animal move in the entire movement army that kids, Football Players, Martial Artists, Wrestlers and other sports have used this movement in their repertoire and had incredible results. You're on all fours, butt in the air and you run in that position, plain and simple yet one of the most humbling. These days, it has watered down to several variations that have nothing to do with its original purpose. I do like how it teaches people to coordinate their bodies and utilizing more of the brain in opposite arm/leg movement but the majority who teach it never go beyond that and putting more spins on it than a Nascar during the Indy 500. I understand everybody is different and need a way to move according to their structure and strengths but simplicity is key and overcomplicating it is not going to help in the long run.
Primate exercises are another form that is watered down. Get into a squat, place your knuckles/fists/palms to the floor and mimic a primate. Today, there's too many gymnastic style variations that it doesn't feel almost mirror like. If you can't do a full squat, do what's possible and progress. The flow can be beneficial but in order to get the most out of moving like a primate, learn to actually move in the best form possible. Sure there are areas of moving like a primate that are downright impossible for a lot of reasons but keep the simplicity and focus on areas that strengthen the tendons and ligaments, not so much on the muscles.
When you practice moving like an animal, it forces your body already to use many muscle groups all at once but once you get in the habit of moving and strengthening the tendons, things will fall into place. When I say mirror like, i'm talking the closest to a movement a human is capable of. Watering t down makes it more complicated than it has to be. Once you have the basics down, start training for certain elements, mainly your conditioning. Too many of us get out of breath fast just by standing up and walking down the street, what if we didn't have to do that and our breath is so smooth that walking a mile or more felt like nothing. For strength purposes, it's important to see it not from a weightlifting mentality but a way of seeing it as making it easier to get yourself off the ground, be able to move without your back tightening up and using the body as a tool and not a burden.
One of my favorite books that gets you into the realm of the animal is the book: Animal Workouts. It shows variations of animals in a progressive setting that comes as close to the real thing as possible for a human. It helps develop conditioning in a unique way and giving you that enduring strength that lasts. Having fun getting flexibility and agility that makes you feel like a kid again and having powerful legs that last. These can be done anywhere, any time and some exercises don't have you going more than a couple feet, mainly just being in place. I use these in my own training and feel incredible afterwards. Once you get into the cardio aspects, it doesn't take long before you're huffing and puffing, just the Bronco variations alone can have you down in less than a couple minutes. Most workouts don't need more than 15 minutes to get done but you can do them as often as you can muster and however long you want, your pick. The longest workout I did was nearly an hour and a half and that was fun but brutal.
Get in touch with your natural side and get in top shape moving like our animal brethren. No watered down variations, just a few simple movements that offer big rewards in return.
Let's look at the bear crawl shall we; the simplest animal move in the entire movement army that kids, Football Players, Martial Artists, Wrestlers and other sports have used this movement in their repertoire and had incredible results. You're on all fours, butt in the air and you run in that position, plain and simple yet one of the most humbling. These days, it has watered down to several variations that have nothing to do with its original purpose. I do like how it teaches people to coordinate their bodies and utilizing more of the brain in opposite arm/leg movement but the majority who teach it never go beyond that and putting more spins on it than a Nascar during the Indy 500. I understand everybody is different and need a way to move according to their structure and strengths but simplicity is key and overcomplicating it is not going to help in the long run.
Primate exercises are another form that is watered down. Get into a squat, place your knuckles/fists/palms to the floor and mimic a primate. Today, there's too many gymnastic style variations that it doesn't feel almost mirror like. If you can't do a full squat, do what's possible and progress. The flow can be beneficial but in order to get the most out of moving like a primate, learn to actually move in the best form possible. Sure there are areas of moving like a primate that are downright impossible for a lot of reasons but keep the simplicity and focus on areas that strengthen the tendons and ligaments, not so much on the muscles.
When you practice moving like an animal, it forces your body already to use many muscle groups all at once but once you get in the habit of moving and strengthening the tendons, things will fall into place. When I say mirror like, i'm talking the closest to a movement a human is capable of. Watering t down makes it more complicated than it has to be. Once you have the basics down, start training for certain elements, mainly your conditioning. Too many of us get out of breath fast just by standing up and walking down the street, what if we didn't have to do that and our breath is so smooth that walking a mile or more felt like nothing. For strength purposes, it's important to see it not from a weightlifting mentality but a way of seeing it as making it easier to get yourself off the ground, be able to move without your back tightening up and using the body as a tool and not a burden.
One of my favorite books that gets you into the realm of the animal is the book: Animal Workouts. It shows variations of animals in a progressive setting that comes as close to the real thing as possible for a human. It helps develop conditioning in a unique way and giving you that enduring strength that lasts. Having fun getting flexibility and agility that makes you feel like a kid again and having powerful legs that last. These can be done anywhere, any time and some exercises don't have you going more than a couple feet, mainly just being in place. I use these in my own training and feel incredible afterwards. Once you get into the cardio aspects, it doesn't take long before you're huffing and puffing, just the Bronco variations alone can have you down in less than a couple minutes. Most workouts don't need more than 15 minutes to get done but you can do them as often as you can muster and however long you want, your pick. The longest workout I did was nearly an hour and a half and that was fun but brutal.
Get in touch with your natural side and get in top shape moving like our animal brethren. No watered down variations, just a few simple movements that offer big rewards in return.
Friday, June 21, 2019
Intense Yoga Isometrics
Yoga as a system is very beneficial and has helped a lot of people especially those who have practiced DDP Yoga. From time to time, I'll partake in a DDP Yoga workout since it's the only method that interests me but as you know, I'm not the biggest fan of following along and keeping at the same pace as everybody else, not that I can't do it, it just doesn't feel right to be like everyone else. Going at my own pace in my own time frame is optimal for me and I perform better that way.
Isometrics are a crucial part of all Yoga systems as you hold certain poses or postures for a period of time before moving onto the next sequence but what if we added an element of isometrics that made the workout shorter but just as effective? Instead of just holding the pose, why not add some intensity to it by really pushing into the ground hard and breathing using the "ssss" sound. This would cut the posing parts down but still aid in developing strength in your tendons and ligaments.
Postures such as Warrior Pose, Downward Dog, Cobra & Plank can all be done with more intensity can have great impact on your overall strength. Imagine flexing the muscles for up to 7 seconds in those poses with concentrated breathing. The strength you'll have would be incredible. Try this out, during a few poses, flex hard and move onto the next pose. This also aids in speed and flexibility.
Don't do every pose in intense Isometric Fashion, just a few here and there and see how it feels. If you do intense Isometric Contraction for every pose, you will wear out fast and it can burn you out, take it easy and build up. A full workout of this magnitude shouldn't take more than 20 minutes. Make it one of those days where you want to be extra intense but have a fulfilling workout in your Yoga session like once a week and do your regular sessions the rest of the time or take a day off to recover. Whatever works for you. Who said you can't get strong in Yoga?
Thursday, June 20, 2019
Workouts That Last Less Than A Few Minutes
Many people are pressed for time but still want to get some training in. It is said you need 30 minutes to an hour 3x a week in order to see results. We can spread that amount of time throughout the day but yet, there are things that get in the way especially if you have kids. Most of my workouts don't last more than 30 minutes at best. If you're determined to get fit, you'll find a way without needing to spend a ton of money. This is where bodyweight training is at it's finest and taking workouts that are intense as hell but only last less than 5-10 minutes. Some of these workouts can even be used as finishers to your regular routine but they'll get you in shape fast whether as a finisher or on their own
-10 Minute Combat Conditioning Workout
10 Hindu Push-ups
10 Hindu Squats
10 V-Ups
AMRAP w/ Little To No Rest
-5 Minute Leg Blaster
30 Seconds Lunges
30 Seconds Jumping Rope
No Rest
-6 Minutes Of Bliss
1 Minute Push-ups
1 Minute Hindu Squats
1 Minute Mountain Climbers
1 Minute Bear Crawls
1 Minute Punches
1 Minute Lunges
No Rest
Animal Dice Game
Choose your animals for your numbered dice and go for 10 minutes with your rest only to roll for the next animal, shouldn't take more than a few seconds.
If you have some equipment to use, they can add variety to your training. Here's a circuit I did last night and finished 10 rounds in just over 10 1/2 minutes with very little rest....
5 Slamball Slams
20 Sandbell Presses (10 Each Arm)
10 Hindu Squats
Simple workouts can create big results and the only things that's really required is an imagination and desire to get something done no matter what time you have. They may be intense but they aid your conditioning to a great degree and can get you fit in a short amount of time. If you're a beginner, cut the number of reps in half or thirds to start and work your way up, rest slightly longer and than cut the rest time. Do what you can and make something happen. Your results will come if you're consistent.
-10 Minute Combat Conditioning Workout
10 Hindu Push-ups
10 Hindu Squats
10 V-Ups
AMRAP w/ Little To No Rest
-5 Minute Leg Blaster
30 Seconds Lunges
30 Seconds Jumping Rope
No Rest
-6 Minutes Of Bliss
1 Minute Push-ups
1 Minute Hindu Squats
1 Minute Mountain Climbers
1 Minute Bear Crawls
1 Minute Punches
1 Minute Lunges
No Rest
Animal Dice Game
Choose your animals for your numbered dice and go for 10 minutes with your rest only to roll for the next animal, shouldn't take more than a few seconds.
If you have some equipment to use, they can add variety to your training. Here's a circuit I did last night and finished 10 rounds in just over 10 1/2 minutes with very little rest....
5 Slamball Slams
20 Sandbell Presses (10 Each Arm)
10 Hindu Squats
Simple workouts can create big results and the only things that's really required is an imagination and desire to get something done no matter what time you have. They may be intense but they aid your conditioning to a great degree and can get you fit in a short amount of time. If you're a beginner, cut the number of reps in half or thirds to start and work your way up, rest slightly longer and than cut the rest time. Do what you can and make something happen. Your results will come if you're consistent.
Tuesday, June 18, 2019
The Traveler's Alternative To Weights
It can be a royal pain in the ass to stay in shape while on the road, especially if you've stayed on with a solid weight training program. For all intents and purposes, the traveling you already do can't be easy so what could work to keep you in shape so you'll stay motivated? Resistance or Rubber Cables can be an excellent alternative to keep you energized, motivated and geared up for those long flights, crazy miles of driving in a car and switching out of hotels. The best cables on the planet today in my opinion are the Lifeline Cables. You can take these anywhere and don't have to put them in a checked bag, they can be an awesome carry on.
I don't recommend doing a heavy workout while on a plane and certainly don't condone while driving (There are some stupid people out there so I'm just throwing it out) but if you have a small window at an airport or want to get in something quick in your hotel room or by the pool, this can be extremely beneficial. Most of the time when I travel, I just do bodyweight exercises but if I want a better variety, I would at times bring my cable bag as one of my carry on items that's full of great ways to exercise. I've even brought with me an ab wheel that I put in my duffle bag and knocked out a set or 2 at the airport.
Sure you can get to a gym while traveling since there's more gyms these days than a herd of bulls but as you travel, it can be time consuming and if you're pressed for a meeting or want to go sightseeing with family, it makes things more difficult than they need to be. Not every hotel will have a gym on sight and there are towns where the nearest gym is 45 minutes or more. Yes there are some of those people who are as dedicated as you can get to get to a gym for about an hour or so but those are an extreme few. A great workout is using the TNT Cables where you can do what's called the 15/15 workout that has you doing 10 minutes of 15 seconds on, 15 seconds off of combining the Curl, Squat & Press; this is awesome for developing cardiovascular and muscular conditioning in a short amount of time. You can also use the door attachment to add pulling and chest pressing movements plus tons of other exercises with this set of cables.
Another awesome resistance tool is the Super Bands where it's just one big band that you can do curls, presses and squats to help you stay in shape and fits easily in a bag. Less than 15 minutes with this sucker and you're good to go. Imagine getting so much done in a short span of time and spend more quality time with the people you're traveling with or by yourself. The cost pans out greatly in the long run and these cables will last quite a while. Make the most of your training no matter where you are and being in shape anywhere you go. Have fun and safe travels my friend.
I don't recommend doing a heavy workout while on a plane and certainly don't condone while driving (There are some stupid people out there so I'm just throwing it out) but if you have a small window at an airport or want to get in something quick in your hotel room or by the pool, this can be extremely beneficial. Most of the time when I travel, I just do bodyweight exercises but if I want a better variety, I would at times bring my cable bag as one of my carry on items that's full of great ways to exercise. I've even brought with me an ab wheel that I put in my duffle bag and knocked out a set or 2 at the airport.
Sure you can get to a gym while traveling since there's more gyms these days than a herd of bulls but as you travel, it can be time consuming and if you're pressed for a meeting or want to go sightseeing with family, it makes things more difficult than they need to be. Not every hotel will have a gym on sight and there are towns where the nearest gym is 45 minutes or more. Yes there are some of those people who are as dedicated as you can get to get to a gym for about an hour or so but those are an extreme few. A great workout is using the TNT Cables where you can do what's called the 15/15 workout that has you doing 10 minutes of 15 seconds on, 15 seconds off of combining the Curl, Squat & Press; this is awesome for developing cardiovascular and muscular conditioning in a short amount of time. You can also use the door attachment to add pulling and chest pressing movements plus tons of other exercises with this set of cables.
Another awesome resistance tool is the Super Bands where it's just one big band that you can do curls, presses and squats to help you stay in shape and fits easily in a bag. Less than 15 minutes with this sucker and you're good to go. Imagine getting so much done in a short span of time and spend more quality time with the people you're traveling with or by yourself. The cost pans out greatly in the long run and these cables will last quite a while. Make the most of your training no matter where you are and being in shape anywhere you go. Have fun and safe travels my friend.
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