You Can Take My Advice. (Or You Can Bang Your Head Against The Wall)

You Can Take My Advice. (Or You Can Bang Your Head Against The Wall)

Stop Listening to What The Main Stream Is Telling You.

I know this sounds counterintuitive, since I’m about drop some “knowledge” on you, but hear me out.

Most people will have you believe you have to work yourself to death to get any results from fitness training. In fact, I just saw a commercial for one of the fitness trackers out there(you know, the one who’s companies phones melt through airplanes and such) who made it look like all you need to do is MORE and you will look like the mannequin in the display(who quite obviously was standing next to a barbell, not a treadmill).

While their advertisement may be true on some level, it sends the wrong message…

See, unless you are a professional athlete or maybe special forces(you know, Army Rangers, Navy Seals, Marines…) you don’t need this level of what I call insanity in your training. More isn’t better, it’s just more.

Since most of us don’t live in this area of “fitness” most pro athletes do (and have to get up the next day to go to work tomorrow) and probably want to keep ourselves from having unnecessary injuries, this is an area we probably want to be a little more reasonable…

Take The Simple Route.

Yes, I said Simple, but as I found out when I did Dan John’s “Mass Made Simple” program, the word easy was not included in the title, and for a good reason…

This type of training is not sexy. It’s not something you’re going to see selling millions of copies of DVDs, plastered all over YouTube, or endorsed by the so-called “fitness gurus” who you see on all those infomercials or TV shows.

But when it comes down to it, the people that get the best results(the results that stick) adhere to simple, repeatable, reasonable training… quite simply, reasonable amounts of work and only pushing yourself every so often.

Again, notice the word easy isn’t in the description at all. Just because something is reasonable doesn’t make it easy. If I told you to eat a reasonable diet and yours consists of McDonalds and microwave dinners at the moment, it’s going to be difficult to switch to a reasonable whole food based diet that involves cooking, planning, and preparing meals ahead of time. Reasonable and Simple are not equal to easy…

Don’t Tell Me What You Can’t Do – Tell Me What You Can

I get it, you think you don’t have time to get in shape because fitting a 2-3 hour workout 5-6 days a week seems impossible… The good news is unless you’re trying to become Mr. Olympia or the World’s Strongest Man(or whatever) this type of training isn’t for you anyway.

Start with the absolute least amount you can do.
(And stop killing yourself, and your results)

Make 10 minutes for yourself maybe 2x a week, but DON’T MISS A SESSION! It doesn’t need to be insane… Results come from consistency and progress, but mostly consistency. You can’t expect progress(or results) from a training protocol that takes 3, 4, or 7 days to recover from. It’s too intense, and you won’t catch any (smart) athlete doing trainings like this.

I’m not saying you won’t get some muscle soreness when you first start…

However, your training shouldn’t stop you from performing certain functions – like sitting on a toilet. This is no joke, I know a lady who took 2 weeks to recover from her first ever session she did (not by me), she could barely sit(or walk) for that entire 2 week period… for some reason she went back, probably because she was trying to get the trainer to go home with her…

That level of intensity is reserved for those of us who are in special military operations, in professional sports, or maybe are 20 years old.

The main thing I want you to take away is this.

Find something you can do consistently.

Consistency is the key to success, with anything. Make sure it’s something that you can progress with. I mean really progress with, “I learned this new routine” type thing like they do in Zumba or Jazzercise or something doesn’t count.

I’m talking about things like; adding more weight to a movement, doing a harder version of a bodyweight movement, doing more repetitions, anything that pushes you a little bit past where you were the last training session. It doesn’t have to be anything crazy…

And if you want to do the cool stuff? Well, this is where you have to start, and the people(the smart ones) you see actually doing the stuff started here too. And if you don’t? Let’s just say I’m not going to be the one to say I told you so when you wind up in the ER…

We’re not built to go from zero to 100. Think about it, would you honestly be willing to get up off your couch and go play a game of even college level football or enter an amateur boxing/MMA match much less a professional one? The answer, I hope, is no, because my good reader, you are smarter than that I’m sure of it.

But this is how most people expect to train.

Military personnel doing “Murph” Crossfit WOD, one of the most intense bodyweight trainings dedicated to Navy Lieutenant Michael Murphy. 200 push-ups, 300 squats, 1 mile run.

If you wouldn’t play the game at their level, then you shouldn’t train at it. I know, for a fact, that those athletes work harder in training than they play. This makes the play easier so they have a little extra left in the tank in case they need it in competition.

Don’t kid yourself, just because you have the “plan” (the sets/reps & movements) they use and think “it looks easy” that it is. In fact, I’ll give you one of the absolute worst trainings you could ever do, and if you can make it through it without puking or fainting, then you must be either (a) a pro, or (b) not doing it right. Her it is:

Barbell Front Squats x8
Sprint 400m

Do this 3 times resting 3-5 minutes between sets.

Doesn’t seem like much, but one of my high school football athletes could barely walk back to the weight after the 2nd set. Oh yeah, he didn’t feel that way after the first one, it kicked in after his metabolism caught up to what he just did…

So, you can keep going after the “High Intensity” cool looking trainings you see people do on the interwebs OR like Dan John says – “Be reasonable, do it my way”

~Justin

P.S. There’s people a lot smarter than me that have written books on this topic, and I’d recommend you check out anything by Pavel Tsatsuouline, Dan John, or Pat Flynn for starters.

The Strength Principle

The Strength Principle

Over the past weekend of training with my Hapkido Instructor (Master Dan Piller) we had a chance to explore what makes us, well, us….
(at 9,000 ft above sea level!)

13710428_10154369446971171_801041194901050983_o

 

In other words, we explored what makes us stand apart from the crowd of martial artists all claiming there’s is the best…

This, of course, was meant to apply to Hapkido and particularly how Master Piller(and I agree with his stance on this) likes to see things done. In short, the idea behind the art(and the main principle) is that anything you do should be able to work on a non-cooperative(typically stronger/meaner) opponent – i.e. train for reality.

I found an inextricable link between what I do as a martial artist and what I do as a fitness professional.

The idea behind the training.

I’m a firm believer in one thing, no matter what you train or do, have some damn principles – and you need to stick to them.

In martial arts, I mentioned it above, in fitness, it’s almost identical. Train For Reality.

Here’s my “Principles” behind what I do:

Hapkido: The Way Of Coordinated Energy(the literal meaning of the art) is based on the principles of Yu(The Theory Of Flowing Water), Won(The Theory Of The Circle), Wha(The Theory Of Harmony).

The reason these aspects are so important to our art is simple – anyone can do a “technique”, however, the technique done without all 3 of these principles applied to it is much more likely to fail than if they were applied(especially against a larger/stronger opponent or attacker, remember, reality).

“It is better to practice a single technique 1,000 times than practice 1.000 techniques only once” is a great quote from my Hapkido instructors manual. And if you read between the lines, you should find a simple fact that is not so obvious to most people…. each repetition should be better than the last in some way, striving for perfection one step at a time.

I like to think of this as “Mindful Repetition”, keeping in mind the idea that “Practice Makes Permanent”(or “Perfect Practice Makes Perfect”).

I could honestly go on quite a bit more than most of you would care to read…. so let’s move on to the next set of principles…

Fitness: **Important Reminder** Fitness(as defined by Dan John) is the ability to perform a task. It is NOT an indicator of health or any such nonsense, in fact, some of the most “Fit” individuals are the least healthy(look at NFL players after they retire if you’re still missing the point).

From this point we should determine some simple things – throwers are fit for the task of throwing(not swimming), just as swimmers are fit for the task of swimming(not throwing), well, you get the point. Keep this in mind no matter what you’re “training” for. Oh, and if you think you’re going to be able to “Train For Anything”, I refer back to Dan John who reminds us that if you’re going to prepare for anything, you might want to prepare for building a spaceship out of dental floss, or fighting off a great white shark with a plastic knife.(I’ve paraphrased this of course, if you want the actual quote, check out Dan’s book “Intervention” or check out any of his blog posts on various, well known & respected, fitness web sites)

With that out of the way, the first, and in my opinion, most important, thing you need to establish is what do you want to be “fit” for…

In other words, you need to find something that fits with your overall vision/goal.(this applies to martial arts too…)

Once you have that established, create a plan and stick with it… please, no “prepare for anything” nonsense… I think we covered the reasons why already…

If you don’t know what to do – Here’s what I suggest: TRAIN TO GET STRONGER.

This involves much more than you think… First, you learn HOW to move, THEN move with heavier weights, progressively, and eventually work up to more complicated versions of the movement(or more difficult bodyweight movements).

Also, sometimes you need to be resourceful… I hear things like this all the time from friends/aquaintences who like to opt out of improving themselves physically when they really need it(even though in reality they don’t want to put in the work…. you know who you are)

“But I don’t have access to weights…”

To which my response is:

You can apply this ‘principle’ to training without weights as well with bodyweight training. It’s a great way to get stronger, it’s easier on your joints, and it teaches you how to create tension once you start progressing to the difficult versions of the movements.

In fact, I hear this type of thing from people all the time when it comes to conversations about fitness and mind bogglingly(at least to me) self-defense. They’re called excuses, and they won’t lose those 5 pound, tone your muscles, or protect you in any way, in fact they accomplish nothing – they especially prevent you from having a set of principles to live/train by, so let’s dispense with them already, okay?

Sometimes, you just need to start where you are to get where you’re going(so please, don’t tell me you need to lose weight before you start working out…)

Back to the idea of Mindful Repetition

Keeping in mind “Practice Makes Permanent”.

If you want to continue to train, become stronger, faster, whatever – you need to focus on technique…. there is no exception to this rule, and it’s why professional athletes are professional and amateurs are, well, amateurs.

The person who spends their time on how they do things is always going to be a better(i.e. more fit for the task) than someone who is JUST DOING THINGS. Talent without skill is useless, yet skill without talent is invaluable to your goals. Talent will always take a backseat to skill(again, mindful repetitions).

Before I go off on another tangent, I’ll wrap up with this….

No matter WHAT you do, the principles you apply need to focus on pursuing perfection.(AGAIN – mindful repetitions. If you aren’t progressing, you’re moving backward.)

This “principle” thing is also a great way to figure out if something is actually worth doing.(or at least if the people helping you are aligned with your overall vision/goal)

-Starting a Martial Art? What’s the instructor/organization’s mindset for the long haul?(do they stop training you at black belt? It’s sad, but it happens all the time)
-Switching career? Is there room to advance within the company?
-Looking for a “personal trainer”? What’s their ability to help you progress after you’ve met your initial goals? Can they make suggestions? Can they help you plan/execute?(you’d be surprised how many can’t even accomplish their own goals, or have none…)

These are the type of questions to ask yourself before starting in on something significant, which, in my mind, is anything you do with your time. We only have so much to dedicate to doing things outside of just making a living, it’s hard to find balance(a constant struggle of mine).

After all, why would you want to take up your precious time doing something that doesn’t directly improve you? Remember, anything worth doing, is worth doing well. And if you keep that mindset, the sky’s the limit my friend.

Stay Strong!

~Justin

Get In Shape In Time For….

Get In Shape In Time For….

“Do This” To Get Fit In Time For Summer!

You’re in luck!  It’s not too late…

Now is the absolute best(worst) time to get in shape for that thing coming up in (insert fast approaching deadline here).

Don’t fall for all of this nonsense.

Expect any lasting transformation to take at minimum 1 year. Let’s face it, it took you how many years to get your body to the point it’s at now? It’s more than a little silly to think that you can look better than it ever has within a few weeks/months(and get it to stick).

You’re Probably Used To This Shtick:
Want bigger muscles in 12 weeks? (Steroids or inject oil into your muscles anyone?)
Want to lose a sh*t ton of weight fast? (You know Liposuction or starvation and laxatives)
Want any other benefit of working hard for something and want it now? There’s bound to be a quick fix out there.

There’s always a quick fix… usually followed up by a rapid relapse to the state you were previously in(or most times worse). This isn’t anything radical, it’s common sense, and (in all honesty) you’ve known this, but choose to ignore it…

The truth is, if you want your results to actually stick around, you’re going to have to work for them. I know, it’s terrible, right! But here’s the good news – once you have it, it’s easy to keep it – and even easier to go beyond it.(Lose more weight, gain more muscle, move even better, get even stronger)

Now that we have all that canned nonsense out of the way…

The cold hard truth about trying to get your body into the state you would like it to be in is this…
If you truly want something and you want to know how to work for it, you’re going to have to do a few things.
FIRST: Find a program that is scalable(built in progressions)
SECOND: Have a list of principles to train by.

Here’s a little list of things I’ve (kind of) recently put together, to make sure you get to your destination. There really shouldn’t be any modifications here, this will leave you no wiggle room for excuses. Here you go:

 

This should be enough to get you on your way to spectacular results(and a sexy new you). If you’re looking for a good training program to follow, check out Strong First’s Blog – they have a TON of materials on there, including some written by close friends(who happen to be masters of everything fitness).

Along these lines – get some mentors. THere’s always people willing to help you out somewhere(whether they know they’re helping or you’re just “stalking” them, like I enjoy doing 😉 ). But seriously, you’d be amazed how much free advice you can get in Facebook Groups(Strong First has Training/Practice Groups for kettlebells, bodyweight, and anything else in between). And the cool thing is, you get advice from people who normally charge, at minimum, $90 for training in person!

I do have to admit, real quick, that I did borrow the above 10 commandments from some friends and mentors (actually, from the people who got these friends started). Gym Jones and TNT (Ryan & Derek Toshner). These guys are at the top of the game, and I could think of no better places to draw inspiration for my list of commandments. I’ve trusted Ryan & Derek with furthering my own training(Ryan has been a great mentor over the course of my kettlebell and business journeys and I even have referred family members to him for training).

Lastly, no matter what you do, make sure they person/people you find are competent and have actually produced results – not just for themselves, but other people in what they do(don’t pick the out of shape instructor with no idea how it feels to lift something over 2x their own bodyweight off the floor while claiming to be a lifting coach…. he has no true insight on every aspect of the training). People that have “done”, even in some capacity, are always better teachers because of their passion for what they do. If they lack that, they really can’t help you(no matter how “motivational” they are). It helps too if you see they’ve been able to transfer that knowledge to other people too!

Anything above and beyond this, you know how to get in touch with me, justin @ post35.net. Or stop by our awesome historic building downtown Hartford, WI. We’ll be glad to help in any way we can.

Stay Strong My Friends!

~Justin

P.S. A little update here… as of Mid April 2017 we will be running a little challenge for ADVANCED trainees to help push through plateaus they’ve hit in their training. You needn’t be familiar with kettlebell exercises, although some proficciency in the deadlift is a huge bonus.

This challenge will be a 4-5 week program and involves a minimum of 4 training days per week. There is no charge for the program, just a commitment to the process. Contact at the email above for details. Serious inquiries only please, I’m limiting this to 5 people.

Smoke & Mirrors

Smoke & Mirrors

You’ve Been Tricked…

…into thinking the results you see on TV or online are real.

12 week miracle transformations and crazy success stories are few and far between.

Here is the truth… it’s all Smoke and Mirrors…

It’s not hard to make yourself look like you’re in better shape than you are(especially with the right tricks…)

As demonstrated by a few shots here. (Photo credit Andrew Dixon, link below) and were taken within an hour of each other. It was all done with lighting, and photo filters.2013-07-24-ADixonTransform1

Andrew Dixon also wrote a great post on this on the Huffington Post (Check it out here: Seduced by the Illusion: The Truth about Transformation Photos)

Separating the Good from the Bad.
(Getting to the “right stuff”)

There is no magic pill – 20 minute workouts with lofty promises of 6 week programs that can radically transform you don’t workperiod. There is only hard work, dedication, and steady progress. Anything else is not sustainable in the long run.

Expect any transformation to take at least a year.

To quote C.T. Fletcher – “Anyone who tells you otherwise is a f***ing, liar…”

And let’s get something else straight – there are some rare cases where people do lose massive amounts of weight or gain tons of muscle in a very short time…

But it’s not the norm, and is extremely hard to maintain for the long haul(for most people). Remember, drastic change comes as a shock to your body, and isn’t always the best practice for sustainable health and goals.

Look at the long term results from any program you’re considering.

-Is it sustainable?(Is continued training available?)
-Do the results stick?
-Can you continue to progress(improve)?
-Does the training match your goals?

There are thousands of questions to ask, but you better be damn sure they’re the right ones! You wouldn’t want to wind up with buyer’s remorse or worse yet, injuries, disappointment, and unable to train in any program from this point forward…

What should you measure…

Measurements, quite literally.

Screw the Scale. And forget looking in the mirrior. The only measureable results are the ones you can measure.

Go to a store that sells fabric, get yourself a tape measure(a soft one, not one of those steel retractible ones) and measure around your chest, upper arms, thighs, and waist.

Keep an eye on these measurements every so often(once a month or longer). If you measure too often, you’ll get frustrated and quit… So longer periods of time between measurements is better.

Notice how your clothes fit. Tighter? Loser? In what areas? Is this your goal? If not, what isn’t working for you, and how can you change it. Maybe you need help from someone who knows… or maybe you just need to make a sacrifice you haven’t been willing to make, but know you need to.

Regardless, you shouldn’t give up. Most people quit right at the finish line, don’t be like them, be unique – push through the struggle and don’t expect things to come easy… THERE IS NO SUBSTITUTE FOR HARD, HARD WORK.

More things to ponder…

How important are your looks… are they that important?

Here’s a pic of me from some odd months ago, and one from today.

I “look” a helluva lot better in the older shot, but I was lighter than I wanted to be, not nearly as strong, and I felt tired all the time.

So was looking better worth it? No. My body likes to have a bit more… let’s call it fluff, for the activities I do on a regular basis – like getting stronger.

So make sure your 6-pack is worth the sacrifice before you go down that road(and let me tell ya, it’s 80% diet, 20% exercise – don’t let anyone tell you different)

To sum it up

Don’t be so eager to start something you miss the important bits… you know – like, the facts, about anything you may be trying this coming year when you’re all revved up and ready to “get fit” this year.

Make it last!

And for God’s sake(and I don’t joke here) be strong and think for yourself. Do not blindly follow or do what everyone else does just because 3 or 4 people got a good result(they’re cherry picked out of thousands who didn’t)

Stay Strong My Friends!

~Justin Green

How To Build Your Own Kettlebell(for swings)

How To Build Your Own Kettlebell(for swings)

Swing Away!

The Kettlebell swing has been known as the ultimate blaster of fat, the king of conditioning, and sultan of stamina…

But what if you can’t afford your own bell?

I’ve got you covered.

Check out this video below!

What’s that? A homemade Kettlebell?This ought to be good…Check out more on YouTube here: https://www.youtube.com/c/PostFitFitnessWellnessCenterHartfordThe remaining steps will be uploaded shortly!Enjoy!!

Posted by Postfit on Tuesday, December 29, 2015

And don’t forget to check out our YouTube Channel for more! There may even be a few more equipment tutorials going up soon…. just saying.

~Justin

Home Workout DVDs…. Are They Doing More Harm Than Good?

Home Workout DVDs…. Are They Doing More Harm Than Good?

Is Your Home Workout DVD Delivering The Results You Want?

Chances are, no.

My parents are huge fans of these DVDs and literally have stacks of them in their basement, no lie. Which is great, because it keeps them active – 5 or 6 days a week! But here’s the catch, last week, my mom blamed me for hurting her back… To be fair I told her to use a heavier kettlebell for her workouts(5# doesn’t really do anything for anyone). But essentially my mom hurting her back boils down to the fact that she had no one helping her make sure her movements were correct at home. No one was there to watch her, to answer any questions or concerns she might have. Basically her injury, small as it may seem, happened because DVD’s do not effectively demonstrate how to become more fit.
(Check out this video of the correct technique for the Kettlebell Snatch – supervised by Pavel Tsatsouline)

Don’t take this to mean all of them are bad. There are some who actually have benefits worth your while, but chances are your favorite infomercial celeb trainers are not all they’re cracked up to be.

One popular program (which shall remain nameless) claims to add muscle, burn fat, make you fly… well, maybe not the last one, but they make some pretty bold claims. The only problem with those claims is that they are based off a handful of carefully selected results. One study of this particular 90 day transformation program tested out on several people of various ages and body types ended with a surprising result…. they all increased their body fat %.

Now I know what your thinking… and just bare with me here. Everyone knows or thinks they know that if you workout you should essentially, with enough determination, get rid of fat. Or at least that’s all we’re led to believe. Right?

Doesn’t working out get rid of fat??

And herein lies the truth… High Intensity, Low Weight, High Repetition Exercises INCREASE the amount of fat you will retain. And that’s not always a bad thing, but if it’s not your goal, I wouldn’t recommend it.

We won’t delve into the technical details here, but the main reason is that you are putting your body into a physiological state that retains body fat. Your body does this for use in future activities, such as working out preforming the same workout. It’s similar to running in this sense (but slightly better for you). This is especially a problem if you’re part of the average crowd of “Lean” people trying to get leaner and add some sexy “toned” muscle to your physique.

Which brings us to the next issue…

Time to start that diet
Time to start that diet…

Doctors(yes, damn near all of them – I call them the “smart ones”) recommend not starting these high impact, extremely cardiovascular based programs if you are more than 30# overweight. Yup, just 30#… which really isn’t a lot of extra poundage if you think of it. But the amount of extra stress those “few extra #” adds to your heart and joints is more likely to cause damage instead of do good. The chances of injury skyrocket with this simple type of typical exercise done at home, and this is the demographic that so many of us fall into. (more on this in the future)

Who The F*** is watching you do this stuff?

I said this before and I’ll say it again… Billy, Shawn T, Jillian, Tony, none of these people are actually watching you do the work! They’re relying on your keen sense of self-awareness as to how your body moves, which, if you’re anything like me(or most human beings out there), it’s sometimes off kilter, even if it’s just a bit. My personal observation from the near 1,000 or so people I’ve trained over the years is that (most of us) don’t typically move as well as we should or think we do and yes – I’m definitely included in this.

Jillian-MichaelsSo how can you correct these movements? Is there a “protocol” for even correcting movement? Do the trainers even know how to do this stuff themselves? Well, check out the pic over to the left here… and if you think you could swing a 100# Kettlebell like that and walk away with your back in one piece, congratulations – you have the world’s strongest back. Unfortunately, the rest of the population does not share in your natural gifts…
(Check out the correct swing technique demonstrated by this barbarian fellow on the right)

Correct Swing Technique
Correct Swing Technique

Be Careful What You Fall For

Back to my point of – who’s watching you. Remember when I mentioned how my mom hurt herself swinging a kettlebell wrong?

Sorry Mom, but your workout DVD showed you how to do it the wrong way. What they showed her as a “Snatch” looked closer to some jumpy squatty thing with a pressy-ish thingy than the actual movement.

Obviously, my Mother is welcome to come work out by me any time she desires, but just hasn’t because of unknown reasons. 😉 Although she may change her mind now that she’ll know DVD’s aren’t all they’re hyped up to be.

Now, this isn’t the first casualty, and there will be more. It seems (like almost) everyone owns some or a similar at home workout DVD and they all claim in the DVD to show you their own “Proven System” to do the impossible task of _____ in just _____ minutes a day!!!

Don’t fall for this! Yes hard work = results, NOT some work=results.

Where To Go From Here…

First thing’s first – Find a Professional
502255276_49925090d6_o

It doesn’t have to be me(but I can be a good guy to work with… just sayin) or even Dawn(nutrition extraordinaire), but it does have to be someone who knows what they’re talking about. It should be someone who has the experience in the field and is educated about how you should be working out.

For starters, if they promise you the workouts alone will take care of the fat loss/results, they’re lying… DIET is king. I’ve seen(and met) people with six packs that have never “worked out” a day in their life, because diet is that important! If you remember the old saying Garbage In = Garbage Out(You are what you eat). It has NO exceptions.

Look for someone who has some formal training in nutrition. Not someone who has just had a weekend seminar or 20 minute online course. Do your homework.

Same goes for trainers – make sure they have True Functional Training Experience and Knowledge!  Check out Gray Cook if you need help. It’s an excellent resource with great tools to help you in your search for fitness. f they don’t put an emphasis on the Quality of Movement over Quantity, then you’re at the wrong gym…

There are good resources, one of my favorite “at home” tools is actually a book by Tim Ferriss. It’s called the 4 Hour Body. (Check out Tim’s Blog fourhourworkweek.com )

Pavel Tsatsouline also offers some great material at www.strongfirst.com, my favorite new “minimalist” workout is Simple and Sinister – The book is only $17.

Do weekend workshops like my friend Ryan Toshner offers at his gym (www.tntperformancetraining.com)

Or just youtube some of Elliot Hulse’s videos, this guy knows his stuff and owes no loyalties to any brand or style of working out. He’s all about becoming the strongest version of YOU, not doing some blanket workout designed to essentially only make money off of you.

You can always contact me too, I do a free consult and 2 week trial for everyone. If it doesn’t work out for you, no problem – take what you’ve learned and move on. If you do stay, then I can help you from there… Otherwise, we have a “secret stash” of workout programs on this site if you know how to find it…(Our Facebook page would be a good place to start).

In short, do homework and don’t believe all the hype that these companies have out there. They’ve stuck millions of dollars into advertising this stuff so it’s “top of mind”, but that does not always ensure “top notch material” Remember Quality over Quantity. And think critically when making decisions regarding your health.

Most of all, enjoy the process of whatever you do, and don’t push yourself too hard. Just do what you can, and focus on small improvements instead of 12 week transformations. Not everyone can do this Biggest Loser type program and sustain it. Just stay the course and enjoy the ride!

Have a Strong Day!

~Justin Green
Owner/Fitness & Martial Arts Coach
PostFit Fitness & Wellness Center
[email protected]
262-951-6317
www.facebook.com/essential.justin
www.instagram.com/post_fit
www.twitter.com/post_fit

Forget  The Results – Just Bust Your Ass

Forget The Results – Just Bust Your Ass

You’re overthinking this training thing…DSC_0133.JPG

You shouldn’t have so much anxiety about “working out”… all that anxiety is preventing you taking action on what really matters… Stop talking about what you should be doing and get to work.

Life is a lot simpler when you realize this – There is no set way to work out. That’s why there are so many programs out there people are getting results with, so find the one that works for you…

Stop giving attention to the small things that don’t really matter and start giving your attention to the things that really do…

You didn’t get your meals in
You didn’t get enough sleep
You didn’t take your supplements
You are 1/2 a chicken breast short for the day
You didn’t… whatever

The anxiety you’ve created has detracted from anything you could’ve possibly gained from the action of actually doing the activity. I’ve said before how unimportant things like even having a gym membership are – because you can get started with just you! That’s the beauty of calisthenics training

Trade in your 20 minute abs program for some fundamentals

Every champion understands one thing… The most powerful tool you will EVER have to be successful in anything you attempt or do in life – is your mind.

It doesn’t matter if you missed that meal, didn’t sleep last night, are still sore from yesterday, aren’t feeling it today, you have a headache… it’s all excuses to prevent yourself from doing what needs to be done.

I have a lady who trains with me that will take her kettlebell to work if she misses a workout and work on swings, squats, presses between patients! Because she is committed to this thing she has started and isn’t so concerned with “I didn’t make it to the gym” or whatever other of the million excuses she could use to do nothing all day.

In the end it comes down to a commitment to the activity, not the grand scheme or end goal, but to just stay consistent in your endeavor to be stronger, more fit, healthier, whatever your goal may be. If you don’t think you have time, money, knowledge – go talk to people who have succeeded where you are trying and see how much time they have or how much money they had to invest when they stared or if they knew as much then as they do now.  In most cases they stared in the same place you did, we all did to some point… most of the time you find out they actually started with less!

Here’s ALL you need to do for working out or training
(whatever you want to call it)

  1. MOVE – Squat, push, pull, hinge, carry
  2. Be Mobile(increase movement)
  3. Gain the ability to Move Yourself(not always heavy stuff)
  4. Eat Real Food
  5. Learn to Breathe (properly)
  6. Repeat

Car_into_ditch_bad_winter_weather_hwy_404_south_near_stouffville_rd_Jan08Forget all the external conditions and input from people who don’t really know… they’ll tell you “you need this supplement” or “this is the workout you need”. Most of these guys/gals wouldn’t even use their own programs/advice for themselves, so why would you use what they’re selling? Personally, I jump in and work out with my clients on a regular basis(or do the workout earlier/later) just ask anyone who trains here – I practice what I preach, not just ask them to do something I’m not willing to.

When it comes down to it, think Nike – JUST DO IT. Stick with what you know first and expand. You can accomplish anything you put your mind to, so make sure whatever you do increase your knowledge. Think about weather it sounds too good to be true(because if it sounds too good to be true, it usually is…) and  use reliable resources. If it doesn’t make sense to you DON’T DO IT until you find someone who can explain it to you in a clear and concise way, if nobody can… then it’s definitely not a good idea.

Be Smart, Keep It Simple, Stay Strong

~ Justin

Any questions or comments I’d love to hear from you, you can also join our mailing list to get exclusive offers and new programs when they open up(before everyone else!). Just punch in your info below with a comment on how I can help!

[contact-form to=’[email protected]’ subject=’Overthinking Training’][contact-field label=’Name’ type=’name’ required=’1’/][contact-field label=’Email’ type=’email’ required=’1’/][contact-field label=’Comment’ type=’textarea’ required=’1’/][/contact-form]

Build Muscle… with Kettlebells???

Build Muscle… with Kettlebells???

Building Muscle is typically NOT associated with kettlebell training…

But it’s not always the tool, it’s how you use it.  That being said, you will not be looking like Arnold or Kali Muscle using Kettlebells, but you can get an athletic, toned physique that will perform as good as it looks!

Now, I’ve seen variations on this that you’re welcome to try(Pat Flynn’s Prometheus Protocol and Andrew Palmer’s KettleBear program, links below) but I would like to throw in my own variation of this. There are similar protocols, but you have to be smart about how you go about this whole “fitness training” thing.

I feel there needs to be a certain variety in what you do, well… as much variety as should be in a program… The other programs focus on just a 2x per week training, which is good for beginners, but by adding in strength movements on the other days of the week there is no “imbalances” in the program, thus rounding it off, so to speak.

The Program:

Monday & Thursday are going to be the days where you are working for “Hypertrophy”(building muscle), so if you are new to training or haven’t done a “weight lifting” program before, I would start with just these two days and focus on stretching and some “light cardio”(brisk walking/hiking) the rest of the week. Monday use a weight that is 85% of your “1 Rep Max”(1 RM), in other words – something you can lift about 7-8 times with good form. Thursday pick something slightly heavier, like 90-95% of your 1 RM – a weight you can lift 3, maybe 5 times with good form.

If you lack “variety” in your equipment use a different tempo for the movement – (4:1:4) instead of (2:1:2), to get more time under tension which effectively “increases” the weight by putting more load on the nerological/muscular system. You can also up the reps (stay between x4-x6) or add a few sets on. One method Pavel Tsatsouline refers to in his book “Power To The People” is one where you focus mainly on “strength” by staying between (x4-x6) reps and working until “failure”. When I say failure, I do not mean getting sloppy type of failure, I mean working to the point where you could probably get one or two more reps, but they wouldn’t look pretty after that… One caveat – the rest periods should be shortened to (x30-x45) seconds to generate the proper Hypertrophy response.

Tuesday, Wednesday & Friday will be “Strength Days”, think of them more as “practicing” than “working out”. You will want to stick with about 85% of your 1 Rep Max here. I caution you not to work to the point of exhaustion as on Monday & Thursday, you do not want to tax your nervous or muscular system as much – it will undo all the work you have just put in

The “Workouts”:

Monday20150814_125647

Double Clean & Press Ladder(x1, x2, x3, x4, x5) “Superset” Double Front Squat (x3)

Repeat this entire thing 10 times(i.e. do the ladder twice) Resting 60-120 sec between movements.

(Superset = Immediately Following, not taxing the same muscle group immediately after… this term is often, well, almost always misused/misunderstood)

Tuesday

Deadlifts 3-5 sets of (x5)

Bent Rows 2 sets of (x5)

Push-ups 2 sets of (x5) slow(4:1:4 tempo)

Hanging Leg Raises 2 sets of (x15) use progression found in Convict Conditioning

Kettlebell Swings 1 set of (x75)

Wednesday

Front Squats 2 sets of (x5)

Military Press 2 sets of (x5)

Windshield Wipers 2 sets of (x6) per side

Kettlebell Swings 2 sets of (x50)

Thursday

ATT_1439577639568_20150814_125708Double Clean & Press 10 sets of (x3)

Double Front Squats 10 sets of (x3)

Rest 60-120 sec between sets, complete all 10 sets of one movement before moving on to the next.

Friday

Full Body Calisthenics Day

Push-Ups 2 sets of (x5)

Pull-Ups 2 sets of (x5)

Pistol Squat(progression) 2 sets of (x5)

Full Bridge 2 sets of (x5)

Hanging Leg Raises 2 sets of (x15)

Kettlebell Swings 2 sets of (x50)

Finisher – 3 rounds: Mountain Climbers (x30 sec) immediately followed by Hard Style Plank (x30 sec)

Saturday & Sunday

Active Rest Day – Hiking, Biking, Brisk Walks, any form of long low intensity cardio is ideal. My favorite is Hiking – it gets you outside, allows you to take in new things(not the walls of your cubical!) gets you in touch with nature, and allows for the greatest range of motion to keep blood flowing through the muscles you’ve just tortured throughout the week!

The Tough Part – Diet

The hardest part about the diet isn’t necessarily eating clean, or not eating too much, or worrying about getting X amount of protein in or whatever, it’s eating that much damn food in one day!

To gain muscle you are going to need to eat like a horse!

Here’s a few guidelines to stick with:

1. Eat Clean, Eat Often, Eat Lots– To the point of discomfort, seriously…

2. Take QUALITY Multivitamin & Fish Oil (Advocare is a good choice)

3. Drink a gallon of milk a day(if you do dairy stuff)

4. Do a Protein Shake 15-30 min after workouts, 20-25 grams is plenty & make sure there’s a decent amount of carbs

5. Eat a high protein, high carb meal about 30 minutes after consuming your shake(stick with things like brown rice, potatoes, and whole foods – this meal is very important.)

IF you are like me and have the metabolism of a greyhound – seriously, I take in over 4,000 cal/day and still don’t put on much weight, not even fat… you may want to look in to a few other methods…

1. Flexible Dieting(going to be trying this one myself soon, I’ll let you know the results)

2. Get Tim Ferriss’s 4 Hour Body and explore his diet options

3. Eat everything that isn’t nailed down(this works well for bodybuilders!)

4. Don’t Skip Your Veggies!!! Broccoli is your friend!!!

Honestly everyone is different, so it’s pretty hard to say what will or won’t work for you diet wise, but I can guarantee you the exercise part will be successful.

Want more programs like this?

Or maybe you’re looking for something different… either way check out our programs page. If you are looking for the fastest(and longest lasting) results check out P.F.T.R. to see if there’s any spaces open, it’s almost GUARANTEED you will hit your goals with this method. Otherwise, drop me an email below and we can chat

[contact-form to=’[email protected]’ subject=’PostFit – Build Muscle With Kettlebells’][contact-field label=’Name’ type=’name’ required=’1’/][contact-field label=’Email’ type=’email’ required=’1’/][contact-field label=’Comment’ type=’textarea’ required=’1’/][/contact-form]

Oh yeah, here’s the other links as promised:

KettleBear Program –http://firebirdperformance.blogspot.com.au/2013/07/kettlebear-program.html?m=0
Prometheus Protocol – http://www.chroniclesofstrength.com/the-prometheus-protocol-how-to-effectively-and-efficiently-put-on-muscle-mass-with-kettlebells-4/