It happened to me. I can barely walk.
Or when I do, I look like I need a cane, and fast. I didn't think I would be sore all at once, but it happened. The sprints finally snuck up. Now, I only did 11 by 50 to 100 meter dashes, with a slow kick and then I would speed up a quarter of the way in. I wasn't expecting such success, but I had it, and it was amazing.
So I warmed up with a couple laps and dove right in. I did not work the track but held my ground on the turf, straight away. 100 meters, walk back. 50 meters, walk back. The walk was my recovery time. The sprint was my workout time. The 11 times was my motivation to lean out, driven by pure hunger for change. But trust me, something in me didn't want to do any. But how sad for me, that I had not even one roadblock to my success. I guess the motivation to lean out was higher on the list. I'm feeling pretty stellar about that.
This is a 200 meter workout, but maybe you can glean some benefit.
http://www.builtlean.com/2011/09/19/interval-training-sprint-workout-for-fast-fat-loss/
So now I cannot walk, literally. Or really I'm exaggerating. It's really painful to move, and laugh. Please don't make me laugh. NOTHING could be that funny right now. I almost went to try a round of suspended TRX tucks, but the fact that I worried about getting stuck upside down from sheer agony, seemed like enough to just say no. And my solar plexus was screaming at me yesterday, as I attempted to demonstrate a Pilates rollover exercise, that some would say works the upper abs. Well the solar plexus is most definitely involved, and underdeveloped. Okay thanks body! I pretty much know now. I get the picture. Can you please stop holding my stomach hostage man? Thanks.
Here's some more info on sprinting you may be interested in. Or not. http://www.bodybuilding.com/fun/mohr102.htm
And here's a video clip of a dancing chicken. He's good. Okay. She. She's good. Never underestimate the power of a good chicken, or a good secondary cardio option. Please, do not call the fast food chicken restaurants.
Dancing Chicken
Thursday, July 3, 2014
Tuesday, July 1, 2014
Code Name: BEASTIN'.
All I could hear was the sound of my breath. As the first 5 or 6 pounds to the ground were delivered up to my throat, the sound of the children running, disintegrated into thin air. I kept my pace though, and gave up on the rubber hand swinging to and fro, exchanging it for a powerful pump in a straight, forward leaning pace that probably rocked my best time. It just didn't feel natural at first, but then I realized I could get farther with that simple adjustment.
Saturday I taught power jumps and proper squats.
Sunday I did some suspended rolling, pull ups, L hanging, L sits, and some dangerously different exercises.
There is no better way to say what happened to me, except for that my training partners and I have been BEASTIN' on our workouts. It's the only way to solicit unmitigated change. If you're working that hard, there is absolutely no way to fail. To work intensely hard, stands you out from your competition. You are a complete road warrior to your advancement, instead of a roadblock. You rule your body, not some box someone told you to jump in.
So...sprints monday...and Tuesday morning Capoeira and muay thai exercises. Worked the girls to death! They were happy to work through. It was gratifying. One thing I noticed is that you have to teach people how to beast. It's not an everyday action where you give into your fatigue. It's something where you pick up all your reserve energy and you push it through, all the way through. It's a window into tomorrow, the body you want. Simple as that, and there is nothing in this world that can change that.
So if you think you are working hard though not seeing results, think again. Reevaluate your food and what you're doing and check to see if you are working to the level of your independent ability, or to frustration levels. Because frankly, if you aren't getting gassed and frustrated at how much harder you could have gone in that round, you didn't do all you could do. It's real simple.
Saturday I taught power jumps and proper squats.
Sunday I did some suspended rolling, pull ups, L hanging, L sits, and some dangerously different exercises.
There is no better way to say what happened to me, except for that my training partners and I have been BEASTIN' on our workouts. It's the only way to solicit unmitigated change. If you're working that hard, there is absolutely no way to fail. To work intensely hard, stands you out from your competition. You are a complete road warrior to your advancement, instead of a roadblock. You rule your body, not some box someone told you to jump in.
So...sprints monday...and Tuesday morning Capoeira and muay thai exercises. Worked the girls to death! They were happy to work through. It was gratifying. One thing I noticed is that you have to teach people how to beast. It's not an everyday action where you give into your fatigue. It's something where you pick up all your reserve energy and you push it through, all the way through. It's a window into tomorrow, the body you want. Simple as that, and there is nothing in this world that can change that.
So if you think you are working hard though not seeing results, think again. Reevaluate your food and what you're doing and check to see if you are working to the level of your independent ability, or to frustration levels. Because frankly, if you aren't getting gassed and frustrated at how much harder you could have gone in that round, you didn't do all you could do. It's real simple.
Thursday, January 2, 2014
New Year, New Pace.
With the holidays over, it's time to refocus your mind at least until Valentine's Day! That being said, you have about six good weeks in you to make the changes necessary to begin your new year goals. But now how many of you think you will last until March? April? Bikini season? The big wedding or birthday? It's awesome to set all of these goals, but the number one thing that can affect you for better or for worse, is the pace at which you apply yourself.
Yes sure, it's important to hit it hard and get going in the new year, especially if you're feeling motivated to hit this stride running. So it's tough to want to discourage any forward progression when a person is saying to me "I'm going to do this 21 day exercise streak" or all this other cardio (which I have a moderately huge attitude about, but that's another conversation). I would never want to discourage anyone who wants to work out, period. But it really boils down to you finding a schedule you can stick with.
If you begin with 21 days or a 6 day per week exercise program, it's great, sure. Or maybe you've signed up for a six week boot camp, or a ten DVD interval workout set, and you are so certain that this is the way to go. Maybe you've signed up for a marathon and this has encouraged you to get up with others and go for a run. Okay again I'm not going to say "no! Don't do that!" But if it is totally off-colored in relation to a realistic aspect of yourself that vehemently opposes to say, getting up in the morning or the act of running, you are setting yourself up for failure.
Fitness is not weight loss. It's not health food. It's not bodybuilding. It's not boot camp.. It's not being a size two. And it's definitely not taking oogles of supplements and maybe drugs. Fitness is a mentality, an action, a promise, a discipline, a regimen, a routine, a creed, and sometimes a fanatical religion. Okay so try not to make it that, or jump into a group that offers that level of nonsense. Fitness is an entity, a beast of its own making...but even more than any of those things, it is a pace that you apply to something you hopefully enjoy performing with regularity and general vigor. It's not quite like work and yet it is via sweat and routine, but it needs to be enjoyable.
So if you want your fitness to make the most of you, and actually use it to improve and enhance your life, you must find a pace that you can maintain for at least 8 months out of this year. Happy new year, and start really planning the pace that works for you.
Yes sure, it's important to hit it hard and get going in the new year, especially if you're feeling motivated to hit this stride running. So it's tough to want to discourage any forward progression when a person is saying to me "I'm going to do this 21 day exercise streak" or all this other cardio (which I have a moderately huge attitude about, but that's another conversation). I would never want to discourage anyone who wants to work out, period. But it really boils down to you finding a schedule you can stick with.
If you begin with 21 days or a 6 day per week exercise program, it's great, sure. Or maybe you've signed up for a six week boot camp, or a ten DVD interval workout set, and you are so certain that this is the way to go. Maybe you've signed up for a marathon and this has encouraged you to get up with others and go for a run. Okay again I'm not going to say "no! Don't do that!" But if it is totally off-colored in relation to a realistic aspect of yourself that vehemently opposes to say, getting up in the morning or the act of running, you are setting yourself up for failure.
Fitness is not weight loss. It's not health food. It's not bodybuilding. It's not boot camp.. It's not being a size two. And it's definitely not taking oogles of supplements and maybe drugs. Fitness is a mentality, an action, a promise, a discipline, a regimen, a routine, a creed, and sometimes a fanatical religion. Okay so try not to make it that, or jump into a group that offers that level of nonsense. Fitness is an entity, a beast of its own making...but even more than any of those things, it is a pace that you apply to something you hopefully enjoy performing with regularity and general vigor. It's not quite like work and yet it is via sweat and routine, but it needs to be enjoyable.
So if you want your fitness to make the most of you, and actually use it to improve and enhance your life, you must find a pace that you can maintain for at least 8 months out of this year. Happy new year, and start really planning the pace that works for you.
Tuesday, December 31, 2013
Fitness is an exercise in Greatness.
Too often, people come to me asking how they can lose 30 pounds or the last 10, and they begin to transfix their thoughts around these numbers, how many crunches they can do in a minute and what the best exercise is to tighten and lift their derrieres. What's the skinniest food with the least amount of calories that will still make me feel happy? How much weight can be lost to get me to a size two?
It's been said, but bears repeating. You are exercising greatness whenever you put on those shoes and your resolve. Period. Every time you squat, walk faster, drink more water or lift a weight, you are placing a meditation on your best self and physically speaking an intention into existence whenever you go through the act of becoming that better you. Having said that, even though most of us fitness professionals always profess to have that goal in mind, the act of working through that goal must be challenging and fun to conquer.
Do you like feeling stronger? Did you feel good knowing you ate a healthy meal? Did you enjoy spending time trying on a new fitness outfit? It's all about the expansion of greatness that grows inside you, everytime you stick to the plan and follow through.
I remember after I had my baby, that moment of panic. I immediately replaced that with a welcoming solution in how I would begin my weight loss goal. After that moment I smiled during all of my workouts and felt so exceedingly proud at myself for achieving the goal which was to lift something, every day. In short, exercising your greatness, and knowing that you are better with every breath, step, squat, lift and veggie, is what makes you what you want.
It's been said, but bears repeating. You are exercising greatness whenever you put on those shoes and your resolve. Period. Every time you squat, walk faster, drink more water or lift a weight, you are placing a meditation on your best self and physically speaking an intention into existence whenever you go through the act of becoming that better you. Having said that, even though most of us fitness professionals always profess to have that goal in mind, the act of working through that goal must be challenging and fun to conquer.
Do you like feeling stronger? Did you feel good knowing you ate a healthy meal? Did you enjoy spending time trying on a new fitness outfit? It's all about the expansion of greatness that grows inside you, everytime you stick to the plan and follow through.
I remember after I had my baby, that moment of panic. I immediately replaced that with a welcoming solution in how I would begin my weight loss goal. After that moment I smiled during all of my workouts and felt so exceedingly proud at myself for achieving the goal which was to lift something, every day. In short, exercising your greatness, and knowing that you are better with every breath, step, squat, lift and veggie, is what makes you what you want.
Light Day Workout...And not at the gym.
All you really need is a pair of good shoes and a kettlebell. That's it. Okay, you also need a little bit of motivation. But then that's it. I think most people think you have to go through some incredible strains to get your exercise needs met. But not really. You just need to want to do it, on some level of your being. If it takes a cup of Bulletproof coffee to get you going, so be it. Just make sure you get up and do it.
The winter holiday season is always a long-awaited time for me. It signals the end of the year and all of its goings-on, but it also establishes a sense of comfort in knowing I can sit down with a hot cup of something, usually tea when I begin writing, and I compile a list of notes, thoughts and documentation of the work I do, from physical training to energy work. It tells of the entire body of work for the year. It also spells a moment or two in which I go into the dark night of the soul. In order to keep myself from digging too deep into the muck and mire, I usually stop myself and head out for some depression-relieving sunshine.
I don't like to be cooped up in the gym everyday, but it is my sanctuary. I go in to get work done and I leave out. There is enough drama there to have me consider never going in, but I would not let anything stop me from attaining my fitness goals. In celebration of the fact that we have sunny skies and mostly clean, fresh air to breathe, a walk sounds good for the soul.
And so I go, lacing up my shoes and heading out. On my path I run headlong into a park, where I grab some earth and deeply reground. At this point I consider finding a yoga class but realize I am the class. I perform my class then and there, complete with some hip openers, then I head back home. At home I grab my kettle and begin.
Here are some hip openers with Tara Stiles. This is pretty much what I do to open my hips. This should be a video of me, as soon as I shoot one. Motivation for 2014.
http://www.youtube.com/watch?v=Yv_XK6xV7n0
Performed with a 25 pound kettlebell...
300 swings, 1 or 2 hand (not all at once, crazies)
3 sets of 10 cleans on each side
3 sets of 10 clean and presses
around the world (swing the kettle around your tree trunk stance of a body)
Lateral swings (10 each way, 1-2 sets)
60 swing squats (swing the bell as you squat. Powerful fun...)
...That's a long routine, but since I'm on vacation, I have a little more time on my hands (and feet).
The winter holiday season is always a long-awaited time for me. It signals the end of the year and all of its goings-on, but it also establishes a sense of comfort in knowing I can sit down with a hot cup of something, usually tea when I begin writing, and I compile a list of notes, thoughts and documentation of the work I do, from physical training to energy work. It tells of the entire body of work for the year. It also spells a moment or two in which I go into the dark night of the soul. In order to keep myself from digging too deep into the muck and mire, I usually stop myself and head out for some depression-relieving sunshine.
I don't like to be cooped up in the gym everyday, but it is my sanctuary. I go in to get work done and I leave out. There is enough drama there to have me consider never going in, but I would not let anything stop me from attaining my fitness goals. In celebration of the fact that we have sunny skies and mostly clean, fresh air to breathe, a walk sounds good for the soul.
And so I go, lacing up my shoes and heading out. On my path I run headlong into a park, where I grab some earth and deeply reground. At this point I consider finding a yoga class but realize I am the class. I perform my class then and there, complete with some hip openers, then I head back home. At home I grab my kettle and begin.
Here are some hip openers with Tara Stiles. This is pretty much what I do to open my hips. This should be a video of me, as soon as I shoot one. Motivation for 2014.
http://www.youtube.com/watch?v=Yv_XK6xV7n0
Performed with a 25 pound kettlebell...
300 swings, 1 or 2 hand (not all at once, crazies)
3 sets of 10 cleans on each side
3 sets of 10 clean and presses
around the world (swing the kettle around your tree trunk stance of a body)
Lateral swings (10 each way, 1-2 sets)
60 swing squats (swing the bell as you squat. Powerful fun...)
...That's a long routine, but since I'm on vacation, I have a little more time on my hands (and feet).
The Three Hour Workout. Nonsensical but Awesome.
I worked out for three hours yesterday. It started out innocently enough, with my desire to do a really bomb session. But I noticed it became longer and longer. It didn't even have to, but I ended up trying a number of new exercises that I love now and will incorporate into my next class session to keep it fresh. There's so much out there to experiment with that it's worth it to keep researching and trying new things. Your body will not regret the changes you put it through.
It began with a 20 minute run, a yoga session in the park, and a 30 walk back to the house...followed by Mike's class which I ended up teaching, because I found all these awesome Indian club exercises. I ran them through some new kettlebell progressions and offered a fancy wall hip stretch.
The Indian club exercises were effectively done with two five pound dumbbells. They reminded me of my old short flag exercises. The funny thing is that I had no idea how awesome these exercises were at strengthening my shoulders and upper back quadrant. I mean, of course I felt the pain of a long flag twirling practice, but it did not occur to me how rehabilitative these exercises prove to be as I progress through.
I'm learning a lot of the moves through this awesome survivalist/naturalist/nutrivore and trainer called Zenkahuna, and he works with Coach Tara. They both have pretty awesome channels and give a visual demonstration of a progression using a variety of tools, in this case, the Indian clubs.
This is free advertising for this guy. ...You're welcome. You're awesome.
http://www.youtube.com/watch?v=reWVCIcHyvU
Here's another video that continues to explain clubs.
http://www.youtube.com/watch?v=DNOtpSjut3w
Anywho, after going through those changes, Zenkahuna also brings to me this very awesome set of practices that offer a flowing kettlebell sequence that definitely takes the practitioner into all planes of motion with the bells.
http://www.youtube.com/watch?v=8mfCfTXupF8&list=PLsEnBcCqmb639fNCsHbyXaQWFAqmL4Ub8
After having done all three sessions, the next day's planned workout...at least a walk, didn't happen. Had I been able to move, it may have happened.
It began with a 20 minute run, a yoga session in the park, and a 30 walk back to the house...followed by Mike's class which I ended up teaching, because I found all these awesome Indian club exercises. I ran them through some new kettlebell progressions and offered a fancy wall hip stretch.
The Indian club exercises were effectively done with two five pound dumbbells. They reminded me of my old short flag exercises. The funny thing is that I had no idea how awesome these exercises were at strengthening my shoulders and upper back quadrant. I mean, of course I felt the pain of a long flag twirling practice, but it did not occur to me how rehabilitative these exercises prove to be as I progress through.
I'm learning a lot of the moves through this awesome survivalist/naturalist/nutrivore and trainer called Zenkahuna, and he works with Coach Tara. They both have pretty awesome channels and give a visual demonstration of a progression using a variety of tools, in this case, the Indian clubs.
This is free advertising for this guy. ...You're welcome. You're awesome.
http://www.youtube.com/watch?v=reWVCIcHyvU
Here's another video that continues to explain clubs.
http://www.youtube.com/watch?v=DNOtpSjut3w
Anywho, after going through those changes, Zenkahuna also brings to me this very awesome set of practices that offer a flowing kettlebell sequence that definitely takes the practitioner into all planes of motion with the bells.
http://www.youtube.com/watch?v=8mfCfTXupF8&list=PLsEnBcCqmb639fNCsHbyXaQWFAqmL4Ub8
After having done all three sessions, the next day's planned workout...at least a walk, didn't happen. Had I been able to move, it may have happened.
Monday, December 9, 2013
Tonight's post-Vegas Fasting workout.
Who fasts while in Vegas??!?? ...I kind of did.
It wasn't really my intention. But I sort of just didn't eat. I don't know exactly why, but it seemed to be the thing to do. I mean after all, we weren't there to ruin our girlish and boyish figures, but instead to have fun. And right in the midst of learning to do a new thing with my fasting, was not the proper time to even come to Vegas. So I made the best of it. I also made a new decision to find a similar stride next time, as the food options at the Luxor were slim pickings.
The continuation of my food commentary is in Chronicles Of Food blog.
Apparently Vegas doesn't lift, bro. But at the same time, it does, if we wanted it that way. I just never seem to want to find the time to do a good lift while on vacation. And Michael insists that we don't travel with our kettles because of the weight and gas money on lugging it around. Besides, I don't know of many people who are willing to spend their hard-earned free time off work on weightlifting, even if it is at the core and lifeblood of our existence. But let's not get too crazy here, and allow ourselves to establish a vacation as exactly that.
Having said that, here's a 10 x 10 workout that I put together while reading an email from Pat Flynn, who speaks kettlebell-ese and biomechanical sense. He says that a basic lift program can be based on the 6 or so movements of the body that we need with some regularity. In this program we pull, grind, press, rotate, create locomotion, squat, lunge and use our abs in multifunction exercises. This about covers basic functional anatomy. From my NASM training I believe in working the entire body CTBSL style (chest, triceps, back, bicep, shoulders and legs) with multijoint exercises, throwing in some additional abdominal work for ego. Yoga works from the six ways the spine moves for greater daily health (forward, backward, sideways, transverse rotation on both sides.) And now finally kettlebells encourage greater metabolic conditioning, rehabilitation and mobility from all planes of motion, initially in the sagittal plane, and then beyond.
What I'm really trying to get to is two things. One, if you exercise in all planes of motion or six movements of the spine, whatever terminology best assists the explanation, you will find yourself doing an easily inhabitable and efficient workout routine, complete in minutes. ....Or, well, you get the idea.
10-2 hand swings
10-1 hand swings
10-push-ups
10-pull-ups
10 deadlifts
10-squats
10 lunges with rotation
10 squat thrusts for locomotion
10 kettle ups (I call it a get up sit up) Or a bar up with the body bar.
....It was a nasty, gnarly climb to the finish, but we got our 300 reps and well quite frankly, if you want to do some crazy awesome and challenging metabolic workouts for a while that get you nice cardio surge, follow this plan. It's good.
It wasn't really my intention. But I sort of just didn't eat. I don't know exactly why, but it seemed to be the thing to do. I mean after all, we weren't there to ruin our girlish and boyish figures, but instead to have fun. And right in the midst of learning to do a new thing with my fasting, was not the proper time to even come to Vegas. So I made the best of it. I also made a new decision to find a similar stride next time, as the food options at the Luxor were slim pickings.
The continuation of my food commentary is in Chronicles Of Food blog.
Apparently Vegas doesn't lift, bro. But at the same time, it does, if we wanted it that way. I just never seem to want to find the time to do a good lift while on vacation. And Michael insists that we don't travel with our kettles because of the weight and gas money on lugging it around. Besides, I don't know of many people who are willing to spend their hard-earned free time off work on weightlifting, even if it is at the core and lifeblood of our existence. But let's not get too crazy here, and allow ourselves to establish a vacation as exactly that.
Having said that, here's a 10 x 10 workout that I put together while reading an email from Pat Flynn, who speaks kettlebell-ese and biomechanical sense. He says that a basic lift program can be based on the 6 or so movements of the body that we need with some regularity. In this program we pull, grind, press, rotate, create locomotion, squat, lunge and use our abs in multifunction exercises. This about covers basic functional anatomy. From my NASM training I believe in working the entire body CTBSL style (chest, triceps, back, bicep, shoulders and legs) with multijoint exercises, throwing in some additional abdominal work for ego. Yoga works from the six ways the spine moves for greater daily health (forward, backward, sideways, transverse rotation on both sides.) And now finally kettlebells encourage greater metabolic conditioning, rehabilitation and mobility from all planes of motion, initially in the sagittal plane, and then beyond.
What I'm really trying to get to is two things. One, if you exercise in all planes of motion or six movements of the spine, whatever terminology best assists the explanation, you will find yourself doing an easily inhabitable and efficient workout routine, complete in minutes. ....Or, well, you get the idea.
10-2 hand swings
10-1 hand swings
10-push-ups
10-pull-ups
10 deadlifts
10-squats
10 lunges with rotation
10 squat thrusts for locomotion
10 kettle ups (I call it a get up sit up) Or a bar up with the body bar.
....It was a nasty, gnarly climb to the finish, but we got our 300 reps and well quite frankly, if you want to do some crazy awesome and challenging metabolic workouts for a while that get you nice cardio surge, follow this plan. It's good.
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