Why HOW You Move Is More Important (Part 1)

Why HOW You Move Is More Important (Part 1)

“More isn’t better, it’s just more”

Movement is one of those things that, I feel, is one of the biggest reasons for people giving up on an exercise program. Not the fact that they’re moving, but that they’re moving poorly leading to frustration and eventually abandonment of the noble endeavor they set out on…

Let Me Set The Scene.

I’m at a friends house for a gathering, talking to someone at a function or whatever… and the conversation of fitness comes up. Naturally, someone decides to speak their clearly well thought out opinion of what “working out” should be… clearly they’ve done all the research that Facebook meme’s and YouTube “experts” make available to us…

Here’s what usually goes down.

“What do you have against Zumba”(or pick an arbitrary thing…)

“Honestly, I don’t want to be here all night debating the why’s and why nots of doing certain exercise programs, let’s just say I have my reasons”

“Well, as long as people are moving and doing something that should be enough.”

This couldn’t be further from the truth.

It’s like saying something like “I know my car needs work, so I’m just going to drive it more and the problem will just take care of itself”

The reason I hate having these conversations, and typically avoid them at all costs, is people haven’t done their homework. I’m far from an expert, but I know who the experts are, and for some strange reason I care about the well being of people I don’t even know or barely know beyond just a few days a week for 45 min of interaction.

When people won’t listen to reason and refuse to look at the results of both sides of thinking criticize you for not seeing things from their point of view, you see the hypocrisy, they clearly don’t know that the research has been done, time was put into a decision of what direction to go, and more research is constantly taking place(in my case to the tune of about 10-20 hours a week at least)

Movement is one of those things that we do as human beings

Some of us do it much better than the rest(athletes), some who can’t move well at all, and then there’s some of us who are…. let’s say in between. And how you move determines the quality of what you do and your ability to continue to do said activities for (hopefully) years to come.

Before we go on…

A part of what inspired me to post this little rant (which will be a 2 parter, this is part 1, part 2 will show specific movements and the why’s and why nots of the how to’s and so on…) is that I recently saw a video posted by a few trainers at a local 24 hour establishment doing some demos of “exercises” to do so you can get in a “good workout” before the holiday gorge fest that is Christmas coming up.

This is a fantastic idea…. except for the fact that they showed, what I think, was bad  technique.(and I’m sure several people would cringe at the sight of this with me if they’d seen it)

Before you consider me “That Guy”

I UNDERSTAND that not every coach can do what some of their clients do, hell, I have a guy who can out-lift me any day of the week, but what he needs isn’t heavier weights, it’s better movement(we literally spent 30 min on stretching & mobility the other day).

Here’s the caviot… these are not “out of shape” or otherwise restricted individuals, in fact, looking at them you’d think they’re quite fit… and you’d be right. The definition of fitness after all is the ability to perform a task. That being said, the more efficiently you perform it, the better your body will adapt, the better (and longer lived) the results.

As someone who has some restricted movement patterns myself, I’m well aware of the fact that nobody is perfect, however, you will never see me put up a video saying “do this” with bad form on the movement.

Here’s why

We’re visual creatures.

Part of how we learn is by watching what others “do”. Personally, I picture how those people look in my head as I’m performing said activity to try and give my brain something to focus on(besides the fatigue 😉 ).

So if you see someone doing something that is a “qualified professional” you would assume that how they’re doing it is the correct way.

Alas, this is not always the case.

In fact, I know there’s things I personally cannot do (yet) but I have students(clients) who can. and I can coach them to do the movement the proper way because of the hands on training I’ve had in the past. But you won’t see me putting up any pictures or videos of me doing a sub-par performance on said movement.

I think I’ve made my point.

We’ll wrap up Part 1 with this little tidbit from Gray Cook on movement:

“…think about it… getting into a good position is probably more important than increasing your strength 10 more precent. Most elite level golfers work on their precision and execution of their posture and movement patterns knowing if they will just get the right biomechanical lines of attack as they swing they will be more efficient. That’s why they spend more time with a golf club working on their mechanics and technical precision than doing bicep curls or kettlebell presses. They appreciate that strengthening their body will help, but no amount of strength in the world is going to make you efficient if part of your strength is used to overcome your own stiffness or work against your own malalignment. The object of efficiency is to be able to reproduce an activity with some degree of technical precision so as not to wast e energy.

If your complete training paradigm is just complete caloric expenditure, with no regard for accomplishment, then, it doesn’t really matter what you do. You can take someone who’s morbidly obese and moving poorly and just make them move in any number of ways and they will have caloric expenditure. But if you do that often enough, guess what? Their lack of integrity and precision in movement is going ot bring them up against early fatigue, where they won’t really achieve most of their metabolic efficiency and therefore thye really won’t lose weight and they won’t get in shape quick, they’ll just hit fatigue, create lactic acid, go into a poor breathing state, get tired, and go eat. Or, they’ll have an orthopedic issue.

So either way your quest for caloric expenditure should be sidelined and what you should do is create a situation where, even if weight loss is your goal, go for technical precision, movement correction, movement efficiency whenever possible. Make your people as efficient as possible and believe it or not, work levels will become more pleasurable and they’ll be able to do more and at the same time reduce musculakeletal risk of a setback injury as they’re getting in shape.” -excerpt from The Gray Cook Lecture Compendium

Don’t take my word for it, Gray is the head athletic trainer for Reebok as well as the “go to” guy when someone is broken beyond what most people can fix.

In part 2 I will cover a few things on the movement side of it in more “visual” detail. (my favorite, picture story!!)

Until next time… Stay Strong My Friends!

~Justin

Getting Back To ________

Getting Back To ________

I Need To Get Back To _________todo-list-297195

***SPOILER***
This Post Includes The Following: Common sense, silly narratives, and other buffoonery(to illustrate points of course) So if you’re not into all that kind of stuff and “you already know everything” (says every out of shape person I’ve ever met), you should stop reading here… If you want a refresher, and maybe an emotional kick in the rear, keep reading. Also, TONS of thanks to Dan John for the inspiration for this post via his amazing book “Intervention”.

Let’s Go Back To The Magical Place Of Back When I Used To ______

This is something that happens to all of us, myself included. We always need to get back to the “magical” place in time where we once were(diet, exercise program, blog posts – in my case) so we can feel/look/be how we used to.

And here’s the thing – 90% of the time, what you think you were doing at the time that “you need to get back to” is only a fraction of what you were actually doing.

Getting back to that old exercise program that made you look like a Greek god in high school or college probably isn’t going to happen at 40(because of various scientificy things that happen in the human body that I have little understanding of). Sorry, it’s the truth…

So please, be reasonable. Don’t try to work out like an NFL player in your 40’s like every “fitness expert” is telling you to, and just be reasonable.

For this, I refer you to what Dan John calls The Quadrants.

Quadrant 1 – Elementary to High School(ish). Learning about fitness and sports, in other words, how the body moves and doesn’t move. Trying out different sports and activities and learning Fundamental Movements is a key part of this Quadrant.

Quadrant 2 – Elite Athletes/Navy Seal Type Guys. This is reserved for the 1% of the population who’s body is their paycheck. The contact sport guys. The people who will have to make all their money before 30 years old(mostly) because they’ll be too broken to do anything else after their career is over. This quadrant, if you’re reading this, is likely not you. For one, you don’t have the time to train like these guys, and second, well, let’s face it – you’re not a 22 year old who basically gets paid to train all day.

Quadrant 3 – The Regular Guy/Gal. This is where most of the population lives. Yes, even some athletes(or at least they should). This is the reasonable, the repeatable, the daily/weekly grind type fitness programs. They should include a lot of the fundamentals. To quote Dan John “Fundamentals are, fundamental”. It’s a crazy concept, but most people get caught up in training like they’re in Q2 because they were told by some internet guru(for a small fee) that this is how you need to train to look like ____(insert athlete/body type here). Again, the answer for all this is be reasonable.

Quadrant 4 – The Single Event “Specialist”. Think of this as a track athlete. Usain Bolt, for example, probably does not spend his time doing crossfit… or running long distances, or bodybuilding. This is where my most favorite of quotes comes in – “The goal is to keep the goal the goal”. Thanks for that Dan John! So, unless your plan is to run a 100 meter dash or out-deadlift everyone in your age/weight class, this is not for you.

Here’s my best “Be An Adult” type program that is approved for 99% of us:

-Eat REAL Food
-Carry, Squat(if your joints allow), Hinge, Pull, Push, Roll, and Sprint(my friend Pat Flynn refers to this as “occasionally run for your life”) and play some games when you get a chance
-Take Plenty of Fish Oil
-Take Your Vitamins(Advocare has phenomenal stuff by the way)
-Oh yeah, BE REASONABLE(don’t do that crap you saw on YouTube last week, you know the thing I’m talking about)

So, really, you don’t need to train that often…. in fact, you can get away with some short 20-30 minute sessions 3-5 days a week.(Back to the fundamentals – see, you can get back to something!)

Look, I know how this sounds… I know that a lot of this “other” stuff looks cool, with the fancy names like The UltraMega Fatblaster Furnace 9,000, or some crazy 90 day workout program that promises spectacular results. But here’s the deal – These programs are great, about twice a year… And they shouldn’t be repeated too often for risk of moving away from your goal(remember that thing?). The rest of the year should be spend doing reasonable work. Nothing crazy, just park bench it for a while and enjoy the process. Work on mastering a movement one month, don’t turn down a chance to play in some friendly games here and there, and please, for the love of Pete, have some fun.

~Justin

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!)

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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.

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
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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
justin@post35.net
262-951-6317
www.facebook.com/essential.justin
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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

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Get More With Less

How to become a Minimalist.DSC3586_just_500px

Do you really need to spend hours in the gym?  I didn’t think so, and you don’t have to.  Now typically what happens with most new gym goers is this 1) All the fancy equipment is sold to them as a benefit  2) Sign up is made easy because of the ridiculously low rate, I’ve seen some for $10/mo.  3) They have over a million locations to “better serve you”.  But what’s the real benefit?  You have to spend way more time on the machines to get even nearly what you can with just $100 worth of iron.  Honestly, $100 well spent at a sporting goods store on a decent set of kettlebells or barbell set would be more beneficial.  The discipline to follow through on your workout is the same no matter how cheap or how centrally located they are.

So why do they set up their gyms this way?  It’s simple, they want people to think more is better.  By cluttering the space with equipment that does everything the hard way, they have given the otherwise open air in the space “value”.  For example, I don’t need an espresso maker in the trunk of my car and I doubt I would use it, even though I love espresso.
Why am I telling you this??  First off, my previous life as a full time martial arts instructor, I learned through observation of the owner, and several very awkward selling tasks, what I didn’t want to do… Be a salesperson.  I just enjoy helping people.  Part of that is to educate as many people as possible what fitness is really about.  I like to keep things simple, I don’t like overly complicated doodads or shiny workout routines with no direct benefits.  I prefer using equipment that gets better results for a fraction of the cost, and in a fraction of the time.  The basis of any good program should be mobility (function before fitness).  There are a few basic motions you need to have to accomplish this; pushing, pulling, hinging, squatting, loaded carry.  That’s it…  Like I said, I like to keep things simple.  Here is an example of a basic strength program using a Kettlebell:

crossfit-strong-dallas-kettlebellsMilitary Press (push)

Pull Up (pulling)

Swing (hinge)

Goblet Squat (squatting)

Turkish Getup (loaded carry)

Do as a ladder 1,2,3,1,2,3 of each movement daily.  Don’t worry, you won’t over-train any of these patterns just because the frequency is high.  The main reason this works is because the volume is low.  Repeat for several months and increase the weight slightly once the weight you started with feels “light”.  Don’t get me wrong, you do still need cardio as well.  You can add the movements in to or before a Kettlebell complex.  Or simply starting up biking, running, swimming(weather permitting!) or a sport you’ve always wanted to or used to do.

So all the equipment in your local health club and hours spent there can be replaced by a few pounds of iron and 10-15 minutes a day.  Find some space and make sure it’s clear of breakable
things!(ex: lamps, mirrors, small children, animals, you get the picture)SONY DSC

Keep it Simple, Stay Strong!

Justin

Stop “Working Out”

Stop working out and start practicing

Some of the best advice I received years ago from a former student, turned national kettlebell sensation – Pat Flynn.  “Don’t think about going for reps, think of ‘practicing’ for, lets say, 10 minutes.”  As we were nearing an hour of swings, planks, squats, and every other torturous type of payback from all the push-ups I’m sure we had made Mr. Flynn do over the course of his training with us.  At that time it was my turn to be the student as Mr. Flynn had already obtained not only a personal training certification but also earned his RKC(Russian Kettlebell Challenge) certification.

You see Mr. Flynn, along with myself, shares my view of less is more.  I believe he puts it like this “-=+” on just about every post as his “signature”.  There are several reasons why, so let me continue with the prior thought:

I never thought of training this way outside of Martial Arts, especially when it came to weights.  My highschool gym and sports experience had always taught me otherwise, get the amount of reps & weight you “should” be able to do, work hard in the weight room and it will show up on the field…  Now please understand that you will have days where you need to go for said goals and push yourself, however, for the most part the mentality of always working hard yielding the most results does not hold true.  There will be days where you will notice your balance is off a bit more than normal or you can’t for example, press as much as you could last week.  That’s just your body’s way of telling you your nervous system is just way too taxed to push that hard today, back off the weight, put in some time at a moderate pace and only push yourself a little.  Remember, your no good to anyone injured!

Keep this in mind; To be good at anything you first need to have the skills to do it, if you go beyond your limit, too much too soon, tokettlebell-evolution-28kg-shop do all the “cool” stuff you are almost guaranteed to get injured and loose all the gains & progress
you’ve made.  So practice your skills, daily, by working on your mobility.  You also don’t want push yourself hard more than a couple times a week depending on your level.  Take a day off if you feel you need to, your body will adapt, but it takes time.  I always preach to my Martial Artists “perfect practice”, fitness is no different, so be patient & persistent, it will pay off.

~Justin

Why you should move like your 3

“You have forgotten what every 3 year old knows”Screen-Shot-2013-06-25-at-2.47.32-PM1

A great quote from Gray Cook, founder of the Functional Movement Screen.  Gray’s philosophy is simple, find the weakest point in the fundamental patterns that every toddler has to learn on their own and correct them.  It is essentially “weakness training” which most avoid like the plague, seriously, who wants to work on things they’re not good at?

Mobility is a huge missing component from our current culture of hunched over postures gazing at computer screens from 9-5 and filled with tablets, smart phones, laptops & other goodies once we get home.  The rudimentary & fundamental movements that are present in more primitive cultures are no longer necessary.  While this makes our lives easier and more convenient, it does not necessarily make them better.  We are plagued with carpel tunnel syndrome, bad backs, sore necks and all types of problems that were uncommon even as little as 20 years ago.

Here’s the good news, it can be fixed.  The next best thing to “going tribal” is to start moving like you’re a 3 year old.  Seriously… if you’ve watched even a toddler you notice there are a ton of things they can do that most of us adults cannot.  Squatting & lifting technique is well executed, not because they were coached by someone, but because they have to move that way! Start simple, pay attention to the way you lift, even little things.  Use your legs(squat down or hinge at the hips) not your back.  Start cutting back the time you spend sedentary after work and take up a hobby or activity; walking, biking, hiking, anything you enjoy and cut back on TV & cruising the internets for hours on end.  If you have a laboring job do something that takes you outside your day to day motions and pay extra close attention to how you lift heavy objects(loading a lift is the best way to enforce how you do it, don’t make it a bad habit).   This will prevent repetitive stress injuries, tight muscles, and chronic pain.

The best part of this is the more physical activity you add in to your life the more energy you will have, you will sleep better at night, and you won’t feel so “stiff” all the time.  It’s not easy, but nothing worth having is.  Embrace true functional training, not just while you work out but through your day and get rid of any unnecessary “junk” in your life(food, exercises, you get the idea) and enjoy the benefits!

Justin Green NCCPT

 

Justin Green is a Certified Personal Trainer through the N.C.C.P.T. and holds black belts in TaeKwonDo & Hapkido. He has spent the last 11 years instructing martial arts much of which requires correcting “Bad Habits” to improve his students abilities.