A Heinous Wednesday Workout, For a Tuesday…

A Heinous Wednesday Workout, For a Tuesday…

A Heinous Wednesday Workout, For a Tuesday…
(One to KILL Body Fat)

Everyone knows that one of my most favoritest movements is the Kettlebell Swing.

It’s simple, effective, works the posterior chain(gives you a nice bottom 😉 and strengthens your back & hamstrings)

So now, how to soup it up… well, let’s just add a burpee for good measure.

Here’s how the workout will go:

Swing/Burpee x10, x15, x20, x15, x10
Rest 30-60 sec

Yeah, that’s it. Doesn’t seem like much, but give it a try for 15 minutes (AMRAP) and see how many ladders you can get through. Again, rest as needed, but as little as possible.

Need to see the technique, well okay then, here’s the video:

On a side note, kind of, this is something you do not want to perform in high frequency. Meaning this, you can’t do high intensity work like this every day – you’ll be liable to hurt yourself, and maybe others it they’re in your immediate vicinity.

This is designed to be done as frequently as 2x per week. Again – Yeah, that’s it.

I would caution you to err on the side of… well, caution when it comes to high intensity training.

Some “experts” say you can do it frequently, and that’s fine… if you like your joints to last until 50 before they need replacement.

So for the sake of your connective tissue and joints work strength more often(calisthenics is a good option as it is easier on the bones) and metabolic training only 1-2 days a week.

Got it? Good.

Stay Safe, Stay Strong

~Justin Green

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I Suck, Therefore I Succeed

Being the best is overrated…

  “My main goal in life is to help people to, um, how should I put this – not suck. Or, maybe I should say – be better at being them.”

Often people who are the most talented, have the most potential, or are “genetically gifted” often struggel just as much(if not more) to accomplish their goals. There are exceptions to this, of course, but for the most part it has more to do with a concept that Steve Jobs(co-founder & former CEO of Apple, R.I.P.) stated back in the early days of Apple.

WAIT!! What does Apple have to do with anything? I mean they do computer stuff, and Steve Jobs was some kind of genius!

Hold your horses… it’s really not about the computers, it’s about the IDEA behind how he viewed life and succeeding…

Here it is(it’s a long one…)

“…When you grow up you tend to get told the world is the way it is, and your life is just to live your life inside the world, try not to bash into the walls too much, try to have a nice family life, have fun, save a little money….

That’s a very limited life, life can be much broader once you discover one simple fact, and that is that everything around you that you call life, was made up by people that were no smarter than you…

…and you can change it, you can influence it, you can build your own things that other people can use…

And the minute that you understand that you can poke life and actually something will, if you push in something will pop out the other side, you can change it, you can mold it… that’s maybe the most important thing…

To shake off this, erroneous notion that life is there and you’re just going to live it. Versus embrace a change, improve it, make your mark on it…”

…”Once you learn that you will never be the same again”….

Here’s a link to the video(with a few other good bits of advice)

So, yes, not so fitnessy or sexy(like my gooder english…), but it definitely applies to life as we know it. Not to be fit into a box predefined by yourself or someone else… (although, we often put the biggest limitations on ourselves.)

My biggest limitations I’ve ever faced I put on myself…

When I started my martial arts training, let’s be honest – I sucked. I would literally fall over practicing kicks and footwork drills because my balance and coordination was so terrible. I got discouraged, frustrated, angry, and even considered quitting a few times. Probably the biggest turning point in my training is when, frustrated as I was, my then instructor, (now friend) Michael Olds, told me while doing some bag sparring “Man, I can tell you’re going to be really good at this”. He doesn’t remember telling me this out loud of course… but he says he always knew soon as he started working with me I had it in me to be very good at this TaeKwonDo thing.

I had honestly at that point never thought of myself as good at anything(and I still suffer from this), so I started training as if I was going to be as great as he told me I was capable of. My physical skills dramatically increased, my attitude changed, I started practicing more at home. And really, out of all the people I’ve trained over the years, I see what he saw then, that we all have the ability to be great if we put our minds to it and really give it everything we’ve got!

So, did this high school aged assistant instructor magically give me this ability and found some way to physically improve me, or did my mental image and beliefs of what I was capable of accomplishing change? I would hope you agree with me that it was the later…(although Master Olds is damn good!)

And, to paraphrase what Mr. Jobs said, once you realize you can poke life and something actually comes out the other side your life will never be the same. And that’s what happened with my training, I poked, pushed, prodded, and got the results I deserved for the work I put in.

Am I now the best? Well, no, not really… not even close(I’m no Bruce Lee or Chuck Norris) Am I better than I would’ve been if Master Olds had not had that 1 second pep talk with me? Hells yeah! Oh, by the way, he is a whopping 1 year older than I am, so really the age of the “coach” or  “role model” makes no difference. His confidence and experience in his field that gave me reassurance what he was saying was true.(He used to be one of the top ranked TKD fighters in the country and has a knack for teaching the art too, a rare combination)

To contrast, another student who started at the same time as me and was quite talented(doing backflips and crazy kicks most of the black belts wouldn’t dare attempt for fear of failing) used to be quite discouraging to me… partly because of his “natural talent”, but mostly, it made me want to quit because I didn’t believe it was possible to be at his level. But after my little pep talk, I started pushing myself to go beyond him. (By the way, he no longer trains and never really improved from day 1…)

I could go on about other areas in my life that this same story has played out and I unnecessarily banged my head against the wall, but I think you get the point… It’s all a matter of perception, take the bad and find an opportunity in it.

This all boils down to my main point…

My main goal in life is to help people to, um, how should I put this – not suck. Or, maybe I should say – be better at being them. And I hope that, even if you never step foot in PostFit or train with me ever, you can take something away from this and change your life.

So, why should your life be any different? (I mean, after all, I told you how I was when I started out…) Find a way to make things work for yourself through hard work, discipline, and constantly pushing yourself to try things that scare the hell out of you (as long as they don’t literally kill you – be smart!).

Just try one thing this week you’ve always been afraid to try, just one(ask out that girl – or guy, try working out, join the adult soccer league, jump out a plane – my personal favorite, please use a parachute), and you’ll be amazed at the feeling you get just in the trying of the thing…(succeed or fail, you’re still breathing). Just keep the mindset that you will succeed no matter what!

Your Life Will Never Be The Same – Live Your Dreams

~Justin

5 Reasons To Hydrate This Winter

5 Reasons To Hydrate This Winter

Hydrate to stay healthy this winter.

I know, nobody wants to think about this yet but Wisconsin is a cruel mistress when it comes to the winter months, so it’s good to be prepared. Piles upon piles of snow, 20 layers of clothes, and of course the sub-zero temperatures that make hibernation seem like a great idea.

But here’s the deal, all too often we forget that we need good ol H2O to keep us from dehydrating. One of the least thought of aspects of the long cruel winter that is undoubtedly upon us.

Why do I need to stay hydrated? It’s not even hot outside??water-bottle

Great Question, Here’s 5 Reasons Why:

  1. Your body actually loses just as much, if not more, water through evaporation as when you sweat. Think of that fun cracked and dry skin you get, why do you think that is?? It takes a ton of water to keep your skin from turning to dust, as the drier air leaches moisture from your skin. :O
  2. Dietary changes, like eating less fruit and hydrating raw veggies lead to less fluid intake. You don’t feel the sense of being parched when you’re cold as when you’re hot, so the urge to have a nice cold glass of water doesn’t seem very appealing or necessary.
  3. You pee more. Gross, right! But it’s the truth, when you don’t perspire as much your body needs some way to get rid of toxins. So even though you don’t sweat you still need the same fluid intake to get all that garbage out!
  4. You lose water when you breathe! Ever notice your breath in the winter months…  This is from the respiratory process, and it happens a LOT more in winter than summer.
  5. Soup doesn’t hydrate you as much as you think. Especially if you are buying canned, the sodium content is already up there and canned soups are even higher. Sodium actually draws water from the cells in your body, so make sure you drink a nice tall glass of water with that soup!

I think you get the jist of it, so drink up, drink up. Water and tea are some of my highest ranking(and favorite) drinks, with hot chocolate and coffee ranking in the not so often category of my winter drinks list. Higher levels of activity such as sledding, skiing, and shoveling snow should always be accompanied with plenty of fluid intake(remember, the water evaporates off your skin without you really noticing).

To help with this, you can also use an electrolyte supplement (I recommend Rehydrate) to help keep everything in check so you can properly recover from workouts, winter activities(like walking up the sledding hill 1,000 times), or just for general health.

To sum up, drink plenty of water all year. 1/2 your body weight in ounces typically does the trick, but if you’re performing vigorous activity this winter should definitely increase this amount. Look at the color of your pee(gross, I know), if it’s a straw colored yellow or clear you’re doing great! If it’s a darker yellow or orange, you’re running low on fluids and should definitely get a glass or two down.

For any other health, fitness, or lifestyle questions, feel free to drop a line – info @ post35.net and we’ll be happy to help out!

Yours in health,

~Justin