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