Off the Wagon for the Holidays

It is that time of year. The family comes to town. Its cold and nasty outside. Shopping needs to be done. You are busy. Translation: it is more than likely that this is the time of year when people put their health on the back burner. Its the most wonderful time for making excuses.

Now it may seem like I'm about to go all Grinch plus Jillian Michaels, but hang with me. I am just as guilty of this holiday ritual of ditching my routine, not being active and make poor food choices. The phenomenon is magnified when the rest of the family is in cahoots. Meals are planned, errands are tasked, general over planning takes effect. It seems like the whole holiday season is designed to disrupt even the most determined quest for betterment.

So what are we to do? Are we destined to succumb to wintry setback every year? Is this why we make New Year's resolutions? To signify the end of this multi-week bender of laziness and overeating? I have a better idea.

Here are some ideas that should help keep you (and your family) active and healthy throughout this busy season:

• Short term Goals - Set up small, daily activities for yourself. This can be anything from a walk or run every morning or a set of push ups when you wake up to a scheduled full on workout every day. Make a plan for staying active.
• Mix family time and active time - You aren't the only one who needs to move. Your family and friends are just as busy as you. Make them a part of your plan. Go on group walks. Workout together, kids and adults. My family has started doing this and it is a great bonding experience and you feel better afterward. Everybody wins.
• Upgrade your Trough -  The numerous big meals that occur this time of year can really throw us off our game. Everyone knows about the food coma that inevitably happens after each big meal. It is here that we need to improve our choices. Replace one of any of the half dozen casseroles with vegetables. Offer to plan and prepare one healthy meal. Limit yourself to one night of binging on Nog-based adult beverages.

This is a great time of year. Families come together. We see old friends. Meals are shared, fun is had. But if you are trying to get better every day, now is typically a good time to fall off the wagon. Recognize where you stray and make this year an fun and active.

Jack

PS - Do any of you have favorite holiday traditions that involve family activities? We do a Christmas morning walk every year. Its not the most demanding of exercises but it is something and we do it together. Easy as that.

(Not me)

Use your Fear

If you say you don't have fear in your life, you are a liar. Fear is perhaps the most basic and primal of human emotions. It is felt and expressed in all kinds of ways throughout our lives, from near misses in traffic to runs ins with wild animals. Fear steers us away from harm. It keeps us focused on dangerous tasks. Without fear, the human race would have died long ago because we didn't know to avoid lions and bears.

So what does this have to do with getting better, you ask? Good question. It seems that most of us let fear guide our actions without ever really being acknowledged. Our fear controls us instead of us controlling our fear. I propose that we become the masters of our fear. This starts by acknowledging things that scare us and then facing those things. If you fear heights, go sky diving. If dogs scare you, find a friend with a friendly dog and hang out with said dog. If the idea of letting your teenage child get behind the wheel is terrifying, take them to a high performance driving school and give them skill and confidence as a driver.

Once we start owning our fears, we realize that they aren't crippling. They are valid, rational fears. Heights can be dangerous, but you are more likely to die in a car crash driving to the drop zone than on the actual skydive. Wild or rabid dogs (or wolves) can also do serious harm. But bad dogs are few and far between. Also, dogs can "smell" or sense fear. So be cool and most dogs will do the same. And you should be worried about putting your kids behind the wheel. The road can be a dangerous place, but making sure that young drivers are prepared for anything behind the wheel can alleviate some of your worries.

So whatever scares you, figure it out and face it. You will be amazed how much confidence you gain.

Jack

PS - I spent the last few days jumping out of planes. This evokes fear in me no matter how many times I do it but it is not negative, debilitating fear. Instead, it is an awareness that I am doing something risky that requires 100% focus. If my pulse didn't quicken before jumping out at twelve thousand feet, then I would be scared.

Maybe don't play with this dog. . .

Jump

When was the last time you jumped? For most people it's probably been awhile. We just don't jump in our everyday lives. We walk, run, lift, push, pull, squat and throw but we never jump. So why would we want or need to jump? How will jumping make us better? Our ability to rapidly open our hips and put distance between us and the ground is a basic human action. It requires a coordinated effort between your upper body, hips, knees and ankles. It can also be a daunting prospect for those non-jumpers out there. You are leaving the planet at high speed. Confidence is required for a successful jump. Why? Because you also have to land.

Here are some jumping exercises to work into your routine:

• Jumping Squats - From a half squat, explode up and jump as high as you can. Land in the half squat and immediately jump again. These can be done Tabata, on the minute or as part of a larger workout.
• Broad Jump - From a standing position, quickly squat down and swing your arms down and back for momentum. Explode forward and jump as far as you can. Land in a balanced squat. Measure your jumps and see if you can increase your distance.
• Jump Rope - This is something most of us did as kids. Work on increasing pace and accuracy (how long you can go without missing). If you are getting bored with regular jumps you can start practising. . .
• Double Unders - These are just like jumping regular rope, only the rope is passing under your feet twice per jump instead of once. This requires a bigger jump, faster hand speed and significantly more cardiovascular endurance. Few things increase heart rate as fast as a series of double unders.
• Box Jumps - Start with a small box (or park bench or low wall, etc.). Standing in front of said box, jump up and land in a squat on top of the box. Stand up straight, then jump or step back down. You can either find a height that you can jump dozens of times as part of your workout or you can challenge yourself to find the maximum height you can jump.
• Soft Landing - Get on top of your box. Jump off and land as softly and quietly as you can. The point of this is to practise landing with as little impact as possible. Use your legs like shock absorbers.
• Spin Jumps - From a half squat, jump and spin 180 degrees, landing in a half squat. Do this both ways. If you can, try a 360 degree jump or more, always landing in a balanced half squat.

All of these jumps test and improve your power and athleticism. You never know when you might have to jump - or land - unexpectedly. So get out there and jump.

Jack

PS - Don't forget to exercise caution when jumping: spot your landing and make sure that if you fall, it is on relatively forgiving terrain. No sense in marring your pretty face in the name of jumping. 

The Kettlebell

The time has come. That's right -  it's time to talk about the my favorite tool, the Kettlebell. First, a little background. The kettlebell first appeared in Russian marketplaces in the 1700s as a unit of measure for weighing grains. The pood (one unit of measure) is approximately 36lbs. These weights had handles for ease of use and transport and soon people (Russian peasant farmers) started throwing them around to show their strength and prowess. This turned into competition and, in the last 100 years, even kettlebell as a sport in itself. But enough history. What does one do with this thing? Here are some of my favorite exercises:

• Farmer's Carry - Pick up your KB/s like a suitcase and walk. Walk laps, hills, or stairs. Keep your shoulders pulled back and chest up.
• Swing - The base of most other KB movements. This can be done with either one or both hands. Grab the KB and swing to either chest level or overhead. This video should help with getting started. http://www.maximizedlivingdrhedges.com/exercise-of-the-week-kettle-bell-swing-exercise
• Orbits - I like to use this to wake up in the morning or as a pre workout warmup. Pick your KB up like a suitcase and start to pass it around your waist. You can change hands either at your 12 and 6 o'clock or your 3 and 9 o'clock.
• Throws - You will need to be outside for this. Find an empty piece of grass or sand. The goal is to throw the KB as far as possible. You can throw it any way you can think of, be it over head, like a shot put or with a spinning motion like a discus. All throws generate power. Power is a good thing.
• Turkish Getup - Maybe the most demanding single movement I've done. Start with a lighter weight and perfect your form. This video is a good intro to the move. http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=203

Once you get comfortable with the basics of KB movement you can start to explore more complex movements, like the clean and the snatch.

I like the KB because it is small, simple and brutally effective. If your are looking for a cheap home gym, look no further. I let my creativity take over to make up new moves and workouts. Keep checking back for new ideas.

Jack

PS - When you are tossing around the KB, it is important to know your surroundings. You will eventually drop it and a flying cannonball with a handle is not very friendly to things like your feet, windows, walls and cat. I prefer to be outside so I can really toss the KB with reckless abandon. I've dropped my 35lb KB in my 3rd floor apartment and thought it was going to rocket through my downstairs neighbor's ceiling. Be careful.

Habits

We all have them. When we sleep, when we wake, when (and what) we eat, when we move, when we rest, when we're in front of a screen and when we're outside. Our lives are basically a series of good and bad habits.
 
With this in mind, I took a few minutes the other day to write down as many of my habits as I could. I didn't label them good or bad, I just thought of things that I do regularly and how and why I do them. Then I made a list of habits I wanted to stop and another of habits I wanted to start. I looked at them both and thought about where I could add a habit; if my habits were daily, weekly, monthly or yearly; if they were things I do solo or with friends and/or family and if they improved or degraded my health, happiness sleep or attitude.

This was my habits list:

• Wake up at 6:30 am
• Breakfast: one cup black coffee with coconut sugar and grass fed butter, two fried eggs, 2 strips of bacon, one apple and a glass of water
• Something to get my heart rate up: Kettle bell swings, pull ups, stationary bike, yoga, etc. Usually no more than 5 minutes.
• Shower, shave, brush teeth, get dressed, go to work
• Eat snacks (nuts, fruit, jerky) throughout the day
• Hard workout or recovery for about an hour after work
• Shower, make dinner, eat, watch a movie
• Go to sleep around 10:30 in a dark room with no TV (I live in a noisy neighborhood so I use an ambient noise machine)
• Saturday: try new activities and take care of big errands.
• Sunday: farmer's market day, which includes fish tacos, a coconut peanut butter coffee drink called the Mainlander and shopping for fresh food for the week before heading home to watch football, exercise and cook salmon pasta.

My self analysis:

• More veggies for breakfast and lunch
• Do a longer and more consistent morning exercise
• Sit down less at work and when I get home
• Hydrate more regularly throughout the day instead of drinking a lot of water in the morning and then not enough at night or vice versa
• Stop falling asleep while watching TV (not good)

The practice of writing down your habits and trying to make them better can be a habit in itself. The goal is to minimize your bad habits and constantly improve your good ones. Try it out.

Jack

PS - One of my favorite habit ideas comes from my uncle. He gets up every day and tells himself "I feel great and I'm going to have a great day." While this is not true every day it is a great step toward getting there.

Navigate

If you are like me, navigation and sense of direction do not come naturally. I remember the first time I drove by myself at age 15. My 10 year old brother and I pulled out of the driveway, onto the street, at which point I said ". . . do you know how to get to the movie theater?" I had been going to that theater for years but I had never paid attention to the route. My brother knew the way.

The point is not how bad I am with directions. My point is this is a skill that needs to be practiced and challenged regularly. That day was when I realized I was bad with directions. Now I actively seek situations where I have to navigate, either on foot, in a car, on public transit or any other way. This has ended up with me lost. Frequently. This has also led to me finding some pretty awesome places. Either result, the challenge of navigating something new is good for the brain. Here are some ways to work navigating into your routine:

• Move with a purpose - I usually get bored when I go for a walk/run/hike/bike and don't have a reason to do so other than exercise. I like to pick a destination, ie; walk to a yoga studio, run to the store, hike to a scenic mountain top. Try to pick a destination that you usually drive to and walk there instead. If it is only a few miles away, take the time.
• Go somewhere new - We all have our usual stomping grounds. We shop and eat at the usual places. We work out in the same places. With this normal routine the brain can be on autopilot. Every now and then, go somewhere that you haven't been before. It can be a restaurant, a gym, a yoga studio, a park, a store or anything else you've never tried.
• Pick up a map - The skill of reading a map is a lost art. With GPS, we can plug in an address and be guided (usually) to the right location. I am totally guilty of this. But being able to locate yourself and important landmarks on a map is a valuable skill. You could do this in a park, on a bike trail or just around the city. Google maps is fine. I usually pull up a map of where I want to go, do a good map study and then head off with a better idea of where I'm going. 
• Lose the wheels - We get so used to driving everywhere. Most of the drives I take are well under ten miles away, which makes it really senseless to drive, especially if I am the only person in a full size pick up truck. I bought a bike yesterday from a guy who hasn't driven his car for over a year. He commutes to work 35 miles every day on his bike. Imagine the gas money saved. And the exercise gained. Also, going on a bike or on foot (or skateboard or roller blades or pogo stick, etc.) makes us more aware of everything around us.

Writing this, I realize I am starting to sound like a long haired hippy, but these things are all great ways to challenge your brain. I'm not saying leave your GPS-equipped vehicle in your driveway for a year. Just that navigating using all forms of transport is better than just driving.

Jack

PS - I still get lost from time to time. I led a group of buddies astray for about an hour at night in the desert. I ended up wandering around a rural northern Italy for 18 hours before I stumbled upon a creepy, scooby doo-esque mansion hotel on top of a hill at 2am. In most cases, getting lost is a good experience with valuable lessons learned. Sometimes I run with the intention of getting lost and then finding my way back. Nothing like running when you don't know how long you have to run.

Gameday Games

What's up, sports fans?

So who does not enjoy this time of year? College football on Saturday and NFL on Sunday. I don't know about ya'll but I like nothing more than grilling all weekend and watching the games. Unfortunately, this means I will probably spend too many hours on the sofa. Not good. So how do I reconcile? I make a game out of the game. Here is how that works:

1. Pick a game -This can be any game that you plan on watching. I usually do this with the early games on Saturday and Sunday but it could be done at any time on any day for any sporting event.
2. Make up your rules - This is the fun part. You can be creative. Start by assigning various moves and exercises to things that are likely to happen in the game. Example: 10 push ups for every first down, 20 lunges for every turnover, 10 burpees for every touchdown and 20 squats for every field goal. Another idea, this time for basketball, is do one burpee for every three pointer made. So on the first three you do one burpee, on the next made three you do two, on up until you are potentially doing twenty plus burpees on each make. It makes the ebb and flow of any sporting event much more exciting.
3. Choose your sides - Another component can be added if you are watching a game with rival fans. For example, say you are watching the 49ers and the Cardinals tonight on Monday Night Football. You are an avid Cards fan while your buddy is a Niners fan. Set up the rules where one team doing well makes the other team's fan do work, i.e., Niners sack the QB, Cards fan does 10 burpees, etc. This can get ugly.

Give it a try, let me know what you think. Watching sports should inspire us to be active, not encourage us to be lazy.


Jack

PS - The first time I tried this my rules were as follows: every touchdown we did 20 Kettle bell swings and 20 push ups and every field goal we did 20 lunges. We did this not with one game but while watching the NFL redzone, which shows all of the Sunday games. Needless to say, I underestimated the amount of scoring that happens in the NFL (there were 50 something touchdowns and 20 something field goals. . .)

Tune up

So, raise your hand if you have ever had an ache or a pain. If your hand is not up, you are either a liar or you live in a bubble. Everybody has issues that all too often go ignored. A sore knee, a stiff back, foot pain or just a general lack of flexibility. These are the kinds of wear and tear that we all encounter, whether you are an athlete or not. If addressed, these should not pose any long term threat to your ability to move. But if these issues are ignored they will get worse and increase your risk of more serious, acute injury, ie; damaged joints, torn muscles and broken bones. There is nothing worse than picking up a senseless injury and not being as mobile as you should.

The answer: your own bag of tricks to fix your issues. My number one source for expanding my bag of tricks is Kelly Starret's Mobilitywod.com. He is a doctor of physical therapy and takes a direct, sometimes painful approach to smashing your physical nastiness. With a few simple tools (golf ball, broom stick, foam roller, etc.) you can keep your issues in check and stay on your feet.
This approach is a low tech, drug free, surgery free way to not only stay healthy but also improve performance.

Here are some of the tools in my tool box;

• Golf ball - I keep one laying around and use it to roll out the tightness in my feet. This can help prevent plantar fasciitis and other lower leg problems. I also like to use the ball to roll my calf muscles, keeping them loose.
• Foam Roller - This tool is showing up in more gyms across the country but it seems like most people aren't sure how to use them correctly. This tool is used to massage any part of the body that needs attention. I spend a lot of time on my thighs, hips and back, usually prior to my workout. Check out youtube for more specifics on foam rolling.
• Yoga - Have you ever watched your cat or dog arch and stretch? We should take note. These moves from the animal world are called up and down dog in yoga and they form the foundation for a great stretching routine. Adding some of these moves into your daily routine will go a long way to keeping you limber and healthy.

Think about where your issues reside. Do you have tight hamstrings? Does your back hurt? Your neck? Knees? Feet? Expand your toolbox and start addressing those issues.

Jack

PS - Many of these mobility tools are rather painful, ie; standing on a golf ball. Think about a good deep tissue massage type of pain. Practicing self maintenance is a good chance to work on your mental toughness. Breath deep and go to your "pain cave."

Intensity

You hear this term thrown around all the time when talking about fitness. Personal trainers yell about it. Dig deep! Leave it all on the field! Everything you've got! But this is about as far as we get in terms of dialing up intensity. I propose we take a more precise approach. Hear me out.

One of the techniques I have learned is to visualize that you have an intensity dial that goes from 1 (asleep) to 10 (fighting for your life). Think about activities in terms of where they fall on that dial. Does your average day register above a 5? Where do your workouts normally fall? If you regularly do the same activity (treadmill, elliptical, etc.) does your intensity vary? I try to think in these terms when I plan any activity. If it is a short activity (Less than 5 minutes) then I plan to dial at least a 7. If it is a longer workout then I like to start a little bit less intense and finish strong.

Example: yesterday my workout was to row 5000 meters. My goal time was under 20 minutes. I had a planned pace that had me just on pace to hit my goal (about a 6 on the dial). With 1000 meters to go, I was 15 seconds off my pace. I had to crank up the dial to 7 and then to 8 for the last few hundred meters to finish at 19:56.

Having and applying this mental tool will give some focus to the otherwise vague concept of increasing intensity. Here are a few quick workouts to practice dialing up intensity.

• Tabata Squats - Using the Tabata format (8 rounds of 20 seconds of work and 10 seconds of rest) do your first four rounds at a 6. This should be a controlled pace but still challenging. Then finish strong with your last four rounds at an 8 or higher. This should be an all out effort and you should be smoked at the end. If you are not a practised squatter, keep these tips in mind: Keep your head and chest up, keep your knees above your feet and try and get your thighs parallel with the ground.
• One mile run - Mark off one mile or find a quarter mile track. Break the course up into quarter mile segments, or one lap around the track. Run your first lap at a 6. You should be breathing hard but not near smoked. Each lap, turn the dial up one, finishing your last lap at a sprint. You should get a faster lap each time. 

Try these out or apply the dial to your own workouts. Also think about the dial in your everyday life, i.e., stairs vs elevator, walking vs driving, etc. Not everything you do needs to to fall high on the dial but you should be exploring the upper ends of the dial from time to time. If you don't remember what a 7 feels like then its time to make a change.

Get out there and crank it up to eleven!

Jack

PS -  It has been interesting so far that writing things in this blog makes me more likely to heed my own advice. I guess writing things down really does increase the likelihood that they will get done.

PPS - Having the right music to match your intensity is a big help. Trying to hit an 8 on the dial while listening to Jimmy Buffett just makes things that much more difficult. Find the tunes that get you motivated.

Never "There"

"A true warrior tightens his helmet after the battle."
                                                                  -Some ancient Samurai

Ok, not a direct quote, but still, I like the message. In the quest to get better, there is no holy grail. You never get to a point where you can say "I'm done." You might reach a target weight or run a marathon or climb mount Everest. Then what? Do you stop pursuing a goal? Do you stop striving to get better? I hope not.

I have encountered this phenomenon. I had a goal that took me five years to attain. During these five years, I gained 40 lbs (not in a bad way), went from zero pullups to twenty five, ran dozens of miles a week, swam almost six miles straight and developed a practice of positive self talk, mental rehearsal and vizualization. When I reached my goal I was surprised to find that I had a big gap in my life. My goal had been reached. I had checked that box. Now what? What would fuel my fire? I spent almost a year just maintaining myself without any real direction. I was finding it hard to replace my big goal.

The answer that I have found works for me is that you can always be better. Whether its at your job, in you health and fitness, as a parent or as a spouse, you can always find a way to improve. It won't always be a huge thing that you are working towards. Not every goal can be a lofty, five year mountain to climb. Small goals can be set by assessing yourself and seeing what you can improve. Here are a few things that I have written down for myself;

• Drink more water in the morning. I know this is not a concise goal but I found that I am bad about not hydrating until the afternoon. Then I don't want to drink lots of water before bed, so I end up dehydrated the next day. Not good.
• Talk to my family at least once a week. I live across the country from all of my family and only see them a few times a year so keeping in touch is essential.
• Limit soda to once a week. This one went from once a week to once a month and now I almost never drink soda. I still like it but I'm just in the habit of not drinking it.
• Cook more. This is a new goal. It seems to be easier, cheaper and healthier to cook meals at home. When I get lazy, I am bad about defaulting to takeout. I have not really felt this one out, but it seems like eating out once a week isn't crazy. Treat yo'self!

These are just a few little personal goals. Yours can be anything you feel needs improvement. This process of self critique and improvement can be difficult, especially if you are doing well. But everybody can get better.

I realize this post got a little sidetracked, but lets bring it full circle; don't let yourself get sucked into a terminal pattern of goal setting. You might acheive a goal but then regress when you have no goals to pursue. Instead, try and establish a constant loop of self examination, goal setting, execution and getting results.

Lets hear what goals ya'll are setting in the comments section.

Jack

Breath

You do it all day, every day. It is one of the most taken for granted acts we do. Inhale. Exhale. It happens subconsciously but it can be used as a powerful tool to thwart stress, improve performance, increase focus or go to sleep.

Major league players use their breath to calm themselves down with the bases loaded. Special warfare operators use their breath to stay cool, calm and collected in high stress situations. High performance athletes use their breath to regain their composure when they are sucking wind. My point is that your breath is not merely a passive delivery system for oxygen. By focusing on controlled, deep breathing, you can take control of any tough situation, be it stress at work, a hectic day at home, or sinking the game winning free throw in game seven.

• Beat stress - Try this next time you feel stress creeping up into your brain; pause for 60 seconds and count out ten long inhales and ten long exhales. Make these deep, both in and out. Breath in through your nose. Mouth breathing sends a message to your brain saying "I need more oxygen", creating more stress response. This practice will bring you back to the present moment and let you manage your stress and move on with your day.
• Perform - If you go into any stressful situation without a plan, stress is sure to dictate the outcome. Whether its speaking in front of a crowd or running a 10k, actively controlling your breath is essential. I like to use a four count in, four count out pace. This not only keeps you present and focused, it also delivers more oxygen to your brain, boosting mental performance.
• Recover - Next time you do a workout (assuming you are breathing hard) try breathing only through your nose. This will keep you calm and challenge your ability to stay present. If you resort to mouth breathing (panic breathing) this signals your brain that you are getting tired. Take control.
• Sleep - Next time you go to bed, try this; lie flat on your back. I like to elevate my feet with a pillow and have my head flat on the mattress.  Count slow, controlled inhales and exhales. Try to clear your mind of thoughts of today or tomorrow. Focus on the breath. If you can count to ten then you are doing well. I usually lose focus. This is a practice I learned from yoga, a valuable tool that really shows how cluttered and hectic our brains can be.

 You can integrate these breathing techniques into any part of your life. If you  make an effort to breath better, you will see and feel the benefits.

Jack

PS - For another challenge, try breathing through your nose with one nostril covered. This will force you to breath deep and controlled. Do ten breaths on side and then switch. Plus, with your finger on your nose you will never get your power usurped.

Infect those you love

Ok, maybe that came out wrong.

Let me explain.

In terms of fitness, we directly affect our friends and family. People use their loved ones as a benchmark for what is acceptable in terms of body image, diet and level of activity. If randam dude #1 is overweight, statistically, his male friends and family are more likely to also be overweight. If random girl #2 is in great shape, statistically, her female friends and family tend to be in great shape as well.

This trend is not static. If someone makes a change in either direction (gets in shape or lets themselves go) then those around them tend to slide in the same direction. I have observed both types of change, both personally and through stories from friends. Here is an example;

A friend of mine has a job that requires an elite level of fitness. For this reason, he assembled an impressive garage gym and started a strict paleolithic diet. As a result, he went from in good shape to elite shape (about as healthy as you can get). His wife, while not overweight, was not an athlete, nor did she follow his diet. In fact, she mocked his diet while she ate junk. As she observed his transformation, she became curious and he started teaching her the basics of excercising in the home gym. Eventually, she adopted the diet, shed about 15lbs (down to 115lbs) and now she programs her own workouts and cooks 100% paleo meals (and chastises my friend when he cheats on the diet). In addition, her mother, who had never tried any kind of diet or exercise plan, started working out in the home gym and sticking to the diet. She also lost weight and looks and feels better. And it is too soon to tell but I bet his young daughter will pick up the same habits as her parents.

The point is you are not alone on your fitness journey. Your husband, wife, brother, sister, parents, kids, cousins, grandparents, grandkids, aunts, uncles, friends and acquaintences all see you as either a positive or a negative influence. Your efforts will have a ripple effect across your world. Seeing your family and friends healthy and active can be far more rewarding than a six pack.

So get up, get out and infect those you love. Your choice as to what you spread.

Jack

PS - If your family and friends are all fit, ya'll are much more likely to survive the zombie apocalypse. jI'm just saying.

Core VS Abs

Ok,

One of the biggest questions people have when it comes to getting in shape seems to be "how do I get flat, defined abs?" Fitness magazines focus on abs, regular gym goers devote extra time to abs. In general, our culture puts a large emphasis on having a flat, chiseled stomach. But if you look at a majority of people you will see a collection of doughy midsections. So where is the disconnect?

I have talked to many people who have become discouraged after repeated unsuccessful attempts to loose their spare tire and there seems to be a trend; sit ups and crunches and other "ab centric" exercises are at the center of their routines. These moves isolate the abdominal muscles, which are the ones that form the coveted six pack. The problem is that these muscles are only a small part of the core. Only doing crunches is like only doing bicep curls; you are ignoring a large part of your body.

Instead, you are better suited by doing exercises that require you to stabilize your entire midsection. Your core's job is to transfer power from your lower half to you upper half. The crunching motion is rarely used in daily life. Any time you  carry something, push or pull something or pick something up you are using your core.

So what are we to do? Here are a few moves to replace crunches and sit ups in your routine.

• Plank - This is one of the best core exercises out there. There are numerous variations but I like front and side plank. If you spend 5 minutes every day doing plank, you sill see a change (that's right, five minute abs). Try and work up to the point where you can do 5 minutes without a break.
• Windmill - This can be done with no weight or some weight over head (I use kettle bells). Start with less weight and see what feels comfortable. Start with a wide stance and raise one hand overhead (this hand will have the weight). Keeping your legs straight, reach your other hand down as far as you can toward you foot (left hand to left foot, etc). Come back up to standing and repeat. If you use weight, keep your eyes on the weight the whole time.
• Knees-to-Elbows - Find a pull up bar or something else from which to hang and mount the bar (hang from the bar). In a slow, controlled motion bring your knees to touch your elbows and the control the descent back to the hang. Try and do ten in a row. If you aren't able to do one yet, raise your knees as high as possible and hold them there for as long as possible. Repeat that ten times.

These three moves are valuable tools in my tool box. They can be done alone or as part of a workout. Try them out and you will see and feel a difference between your hips and ribs. Let me know what you think.

Jack

PS - As weird as it sounds, kegels are a valuable core strengthening exercise. They strengthen the pelvic floor, which is the bottom of your core. I was advised to work them into my daily routine by my team trainer after I hurt my back lifting. My core had fatigue and I lifted a weight out of position. Since then, I have focused more on a strong, well rounded core and I look better and feel stronger (and I'm injury free).

Change it up

What is up?

Thus far, I have mostly focused on how to get better in a physical sense. Today I'd like to spend some time talking about ways to get better in other areas of life. If you are like most people, you probably have a pretty set routine. You wake up at a normal time, you go to your place of work, you do your thing, come home, unwind, eat dinner, watch some TV, go to bed. Rinse, repeat. After awhile, this can be accomplished on autopilot. To some extent, a routine can be a good thing. If you have good habits built in, the routine is a platform for getting better. But it can also lead to stagnation. Not a good thing.

Here are some ideas to break your routine:

• Pick a day (or 3) to disconnect. Leave the TV off, don't touch the iPad, put your smart phone on silent. Use this time to go for a walk, workout, eat a family dinner or organize some cluttered part of your life (I'm looking at you, bedroom). I am just as guilty as the next guy of coming home and getting sucked down the rabbit hole that is the internet, but I recognize this and make an effort to break the habit.
• Pick another day (preferably a non-work day. I like Saturday) and do everything with your non-dominant hand. You will be amazed how much more focused you will be on normally mundane activities, like brushing your teeth or starting your car (safety note - don't do anything that you feel is unsafe, like shifting gears or. . .something else unsafe).
• Change up your workout time. I tend to workout from 3-5pm. I don't like waking up super early and I am usually making/eating dinner and watching a movie or something at night, so this is my best window. But on occasion, I get up early to exercise or do a night yoga class or something to break up my normal routine. It helps keep things interesting and also keeps your body from hitting a plateau.
• Try a new exercise. If you normally lift weights, do some yoga. If you normally run or bike, try one of the martial arts. Mix it up. If you have friends or family that do different stuff than what you do, ask to join them.

I'm not saying a routine is bad. Not at all. But there is a difference between having a routine and being in a rut. All I'm saying is make variety part of your routine.

Try something new. You might like it.

Jack

PS - Try and incorporate friends, spouses, kids and anyone else who will join into your adventures.

Equipmunk

Welcome.

Today's post is a short one: I'm here to talk about workout equipment. The days of the giant gym chains full of treadmills and weight machines are over. Here is why: They are expensive, they are inconvenient and they don't facilitate a good work environment. Their trainers are often untrained amateur wannabe body builders who like to grunt encouraging cliches at their clients. Yet I digress. My point is that nobody needs to pay for a gym membership. I do 90% of my workouts either at home or out of doors. My equipment is 3 kettle bells (25lbs, 35lbs and 50 lbs) and a pull up bar. Total cost? ~$200.

So here is the plan: 1) Find a hill or some stairs. I've used the four flights of stairs in my apartment, stadium stairs at a nearby outdoor auditorium and various other inclines around town.
2)Assess your level of fitness. If you get out of breath walking up the hill, then that is what you will do. Walk up an down the hill/stairs ten times, no rests. If walking feels easy, then either run up and walk back down or find something heavy (kettle bell/s, weight vest, body armor, bag full of rocks, a (your) child, whatever, get creative)  and carry said object with you up and down your chosen summit. If you can crush this ten times without stopping, then you are a stud. Go you.

My personal favorite variation of this workout is to carry my two heavy (35# and 50#) kettle bells up a 100 meter hill near my apartment. I switch hands each time up to avoid burning out on hand's grip. This is called a farmer's carry. Very functional. Think carrying a load of grocery bags. Same thing.

So if you are thinking you need to join a gym to get in shape, think twice. The hill awaits.

Get some.

Jack

PS -  Be aware of how far you take your chosen weighted objects from your point of origin. I have made the mistake of walking nearly a mile with my weight, doing the workout, and then hating life when I have to carry everything back home. Just a consideration.

PPS -  High five to whoever can nail the "equipmunk" reference. Post answers to comments.

Fitness Myths

OK, here it is: the first ever installment of the Sunday rant. Are you ready? Here we go. . .

When did Americans become so lazy? We are a country founded on action and upward movement, going from good to better to best. How did we get to the point where nearly one in three people are classified as morbidly obese? Where the most popular and prolific exercise campaigns revolve around the easiest, least uncomfortable way to get fit? I always see adds for the latest and greatest fitness tool that will "take no effort" or "work in as little as 5 minutes a day." Just a few that come to mind are the shake weight, the ab rocker and that ridiculous belt that is supposed to shock not just your gut but your entire body into a tanned, ripped mountain of chiseled muscle. . . while you are sitting on the sofa.

To me, this trend of easier-is-better fitness says two things: 1)Most people are lazy and avoid physical discomfort at all costs, and 2) Most people have very little idea what it takes to improve their physical fitness. I say most people because the easy route fitness products like shake weight would not sell if people knew what they were doing. (My trainer buddies have a shake weight in the gym, but I'm pretty sure its for comedic purposes only.)

 

 





The truth is there is no easy road to fitness. It takes hard work,  desire and consistency. The "after" model for any and every fitness product ever marketed looks that way because of countless days/months/years of work. They sweated and endured pain. And they got off their sofa to do so. People try to sell the "magic bullet" of fitness. It is a myth.

And another thing; there is a distinct difference between the pain of work and the pain of injury. If you run a mile and your legs are sore and your lungs burn, that is feedback from your body saying "I am not used to this level of work." If you then slam your finger in the car door, that pain is your body saying "hey, jackass, your finger is broken now because you just slammed it in the door." Pain is feedback. Just because you hurt after a workout doesn't mean you are injured or you shouldn't do that exercise anymore. Listen to your body. The more you listen, the more you learn to treat pain as information and adjust accordingly. That said, rest and recovery days are critical to getting better. More on that at a later date.

So put down the shake weight, take off the shock belt and go do something that takes you out of your comfort zone. Push yourself. Sweat. Take your friends, take your kids, take your significant other, really anyone that will go with you, the more the merrier. Misery loves company. Sloth is contagious. So is fitness. Which one will you spread?

Get up, get out and get some.

Jack

PS - When you are choosing your activity, it doesn't actually have to be painful or miserable. Playing touch football in the park or going for a hike are perfectly acceptable. Just stay off the sofa.

Get organized

Whaaaaat's happening?

So, has this ever happened to you? You are ready to do some work. You are motivated, maybe you go to a gym, maybe you go to the park, maybe you are working out at home. You are putting in the effort to make a change for the better. Only, when the time comes to actually start working, you find yourself at a loss as to what you should do. Maybe you pick up some weights, maybe you spend some time on a cardio machine, maybe you see someone doing something that you've never seen before and you try that a few times. After about an hour of directionless effort, you stretch (or not) and call it a day. This is almost guaranteed to happen if you jump into a workout without a plan. This is why I have to write down my workouts prior to getting started. I've been the guy aimlessly wandering the gym moving stuff around.

 Write it down.

Before you start working, sit down, get something to write with/on and jot down the plan. Here is an easy structure to follow:
Warm up: This is to get your heart rate up and your joints loose. It should be hard, but not exhausting. You should be sweating afterward.
Skill: Pick one physical skill you want to improve and spend 10-15 minutes executing said skill.
Work: This is the workout. You work hard here. It is important to have a specific number of repetitions or time or distance or weight to quantify your work, otherwise you run the risk of being the above-mentioned confused guy or gal.
Cool down/stretch: Spend some time stretching your trouble areas.

Here is my plan from yesterday:

Warmup: 3 rounds of 5 minutes (or the length of whatever song is playing) jumping rope and 20 kettle bell swings
Skill: Free standing handstand practice. I started against the wall and eventually moved into the middle of the floor, where I am still only getting about 5 seconds of handstand before I crash. Damnit.
Work: Find a hill, find something heavy and walk/run up said hill with said heavy object 10 times. Rest as necessary, but do it 10 times. I used a heavy bag, normally used for boxing. This sucked.
Stretch: Focused on my hips, back and hamstrings, as they are my tight areas and they just got worked hard on the hill.

Now, that is just a sample workout. The same structure can be used over and over, just filling in different exercises and skills. Here are some other ideas you can choose from when programming your next workout.

• Tabata - a time constraint that can be used with any movement. Example: Tabata situps. Using a timer or watch/clock, do as many situps as you can in 20 seconds, then rest for 10 seconds. Repeat this cycle 8 times for a total of 4 minutes. You should be smoked by the end. Pick 2-4 movements (push ups, squats, running, jumping, etc) and you have your work planned for the day.
• On the Minute - Once again, need a time keeper. Pick one or two movements and do a certain number at the beginning of each minute for 10 minutes. Example: do 10 burpees (a pushup followed by a jump) every minute for 10 minutes.
• Breathing ladder - Pick a movement. I like Kettle bell swings, but anything works. Do one swing (or whatever) and then take one deep, controlled breath, then do two swings, then two breaths, all the way to twenty swings and twenty breaths, then back down to one and one. The goal is to maintain controlled breathing the whole time.

 

That's it for now. So get out there and be your own personal trainer! And as always, hit up the comments section and let me know your results.

 

Jack

 

PS - Log your Efforts. I started logging my workouts and food intake in a journal and noticed that I became more organized in my workouts and more diligent about what I ate. I make sure to write it down after I've done it, so it is almost like a reward. I also log quality of sleep, mood in the morning, stress level and any comments or thoughts I have about the day's work. It is a good habit to start if you want to be accountable to yourself. Worth a try.

 

 



Work on your weakness

Welcome back.

I know I mentioned this last time, but today I want to spend some time talking about one of the key ways to get better: working on your weaknesses.

We all have strengths and weaknesses. For a long time, I lacked coordination and upper body strength. The tendency for most of us is to avoid doing things that we don't do well. If I am a bad swimmer than I choose not to go swimming. If doubt my coordination then I avoid doing things that require coordination. You get the idea. You would be amazed how many times I've heard someone say "I'm not in good enough shape to work out." Does anyone else think that logic is a little fuzzy?

The truth is that nobody is born with skill. Sure, some things might come easier to a few people, but one thing that holds true for anyone who ever got better is that they worked hard at something. Jordan went home after missing the cut for his high school basketball team and said "I guess I'm not good enough to play basketball." Not true. He worked his tail off making his weaknesses into strengths. My point is, don't give up just because something doesn't come naturally. If you are overweight, do something about it. If you don't know how to swim, take lessons. If you can't do one pull up, buy a $20 pull up bar and put it in a door frame in your house that sees a lot of traffic. Make a pledge to yourself that every time you pass the bar you will do x number of pull ups (or jumping pull ups, or negatives, or just hang from the bar for 5 seconds.) Whatever your level is, challenge yourself.

I want you to try a little activity. Write down three things that you would consider weaknesses. (push ups, pull ups, running, jumping, juggling, whatever) Once a day for the next week, perform one of those activities at a level that you find challenging. Don't let failure get you down. My high school basketball coach had us do a drill one time where we were told to dribble two basketballs with both hands as fast and as low as we could for one minute. Some guys maintained control for the whole minute, others did not. After the minute, he asked us to raise our hand if we kept control the whole time. I raised my hand. He then explained that if we didn't lose control, or fail, than we were not pushing ourselves hard enough. In other words, failure is just a symptom of trying hard. If we fear failure than we are crippled and will ultimately never get better at anything. You'd be amazed how gratifying it is to overcome something that you previously though you could not do.

I'm working on doing a free standing hand stand. So far I've managed a 5 second hold before I come toppling down. But I am getting better. So, what are you working on? Please post your efforts.

Get some,

Jack

PS - Safety note: make sure that when you fail, you don't do so in a particularly spectacular fashion. For example, if you are bad at cliff diving, I would not recommend jumping off a cliff once a day for the next week. Maybe find a pool somewhere and utilize their diving board, you crazy mofo.

WGNYDXA7RSHN

Want to be better?

Hey out there,

Lets start off with who I am and why I'm starting this blog; my name is Jack and fitness is part of my life. I'm not the guy you see doing bicep curls in the mirror. Nor am I the guy you see wearing brightly colored spandex riding a bike down the street. No, I embrace fitness in all forms and welcome variety and challenge into my routine. I believe that your fitness should not be broken down into a "10 week beach body workout" or a "pain free ab sculpting routine" but instead a life long journey to be better, both mentally and physically. Try new things, keep what you like, discard what you don't.

As this blog progresses, I will be posting ideas to keep my your (and my) fitness life moving forward, to get better every day. You might be the world champion on the elliptical machine, but can you jump? Can you do a pull up? Maybe you can do a million push ups, but you cant throw a ball to save your life. My goal is to make you a well rounded athlete that can pick up a new activity with ease.

Now maybe you are thinking "I'm not an athlete at all." Maybe you are thinking "I'm already good at my sport." Maybe you only want to look good in the mirror and don't really want to work that hard. In any case, there are numerous reasons to try new things when it comes to fitness. One, they are most often fun. At least the learning phase is fun. Some physical activities, especially new ones, will come with some pain, ie; the first time I tried boxing. It was just pad work (no getting punched in the face) but my sides were incredibly sore the next day. Two, trying and learning new exercises, games, sports, etc. is good for the mind. When we stop learning its like putting our brains into neutral. I like to keep mine engaged and moving forward. Finally, branching out into different arenas of motion will keep you from getting bogged down or reaching a plateau in your fitness. You will constantly be adapting to new challenges.

Here a few habits that you can try to add to your daily routine:

• Take the stairs. When you have the choice, avoid the escalator/elevator/moving sidewalk.
• Walk, don't drive. If you are going to dinner/the store/the circus and it is a mile or less away, driving is just lazy. Plus, you won't have to park and you'll save money on gas. If you buy groceries, carrying them back will be a workout in itself.
• Once a week, find time to try something new. My girlfriend and I take turns picking the activity. It can be anything, from dancing class to yoga to spin class to going to a pumpkin patch (not really a workout but its fun and outside).
• Get your heart rate up every day. This can be quick. I like to spend 2 minutes in the morning swinging a kettle bell (you will see these a lot around here) or doing some quick yoga or whatever else get me moving. The point is you should never go a day without elevating your heart rate. Even on my lazy, never-put-on-real-clothes days I do a little something that gets my pulse racing.

That does it for now. Check back soon for more. And remember, if you aren't getting better today, you are getting worse. And nobody wants that.

Get out and get some.

Jack

PS - Please, comment and post your ideas and habits for getting better every day. I love hearing how different people get after it!