Archive for the ‘exercise programs’ Category

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do it.

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

 

 

 

It has been awhile since I have done one of these posts and I hope that our separation did not cause too severe of an anxiety for you. However,  as AC/DC once sung, I am “back in the saddle again” and I am bringing with me an intense kettlebell complex!

 

 

 

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Learn how to do this workout and see an example by yours truly in the video below:

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

Muscle, glorious muscle. This goal seems to be an important one to many who have been bit by the iron bug. Yet, it seems as though a multitude of those “afflicted” with this desirable problem don’t ever make much progress in their developmental goals.

Thankfully. the answer is simple and is given to you in the video below in the second part of my  vlog series, The Coach’s desk.

 

 

So take a second to listen and pass it on!

 

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In the last 15 years ago or so kettlebell as an effective have grown in popularity. I have been fortunate to have found them in that time period and my life and my client’s lives are much better a result of adding this implement to our workouts and programs.

As a means to give back and to help, I have endeavored over the last three years by this blog to bring simple but not easy workouts that they can do and enjoy. This series is my utter joy and I am thankful for every view, comment, Facebook message and follower that has come through this blog. Thank you each and every one of you for your continued support and for making this series a success!

Now enough with the mushy stuff let’s workout!

 

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This week’s movement based flow or complex is one that you all will enjoy and is down by doing:

A lateral lunge to snatch for 10 reps each round per side.
Followed by 5 overhead squats
Lastly, three overhead presses

Do it for about 10 to 20 minutes, pick a challenging weight and go to town.

This workout will have you moving better, burning fat , working your heart and building strength.

Check out the video below to learn how to do it:

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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Lousy/crappy workouts, we have all been plagued by them at one point or another. In fact, sometimes we go to the gym or our workout area feeling good and come out greatly disappointed by our performance in that session. If you have ever had this happen to you, I want you to know that you aren’t the only one and you don’t have to take it personal. I would even dare say that if you workout you have three things guaranteed to you: taxes , death and an occasional sucky training session.

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However, there is a way to better prevent this phenomena that leaves questioning your gains and worth as fitness buff, as if all of your awesome previous gains were delusion.

One you have to make sure that you are following some sort of periodized program. Due to our bodies ability to adapt and to prevent overuse of joints, etc. Failure to do so will often lead to the bottom falling out on your results. (More to come on how you can do that soon.)

This post is not about that specific topic but a way to get a glance at your physiology and to know whether or not it is time to kill it, lighten up the load or rest . You may be thinking that you couldn’t afford because it sounds expensive. But thankfully that is not the case, it can cost up to $50 for the accessory and the app can be free. The wonderful thing that I am talking about is heart rate variability or HRV.

 

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As you know, I am a big believer that if you aren’t assessing you are guessing. So before this we used to go back how we feel as to whether we should train or not and it would end up being most of the time because our human physiology is a lot more complex than that. With HRV daily scans, scan get a look a that part of us and see how we ready we are to train and handle stress for each day.

It also can help us better lean our responses to certain foods, our rest needs , issues that are stressful and so-on. This of course will help you improve your health and fitness, due to your eliminating the things that are hindering you without your awareness of them.

 

Now, just be aware that this is not magic and requires a consistent daily scan and the willingness if necessary to not train hard or at all on a certain day due to what is going on in your autonomic nervous and immune systems.

 

 

Let me explain further the readings and what they mean.

It is a well known fact that stress affects us, but what is not a well known fact is that the overload of training is stress also. Which can also affect our health negatively, if we don’t manage  and recover from it.

HRV offers us an objective chance to view how well we are doing in terms of this need. It can show how the stresses of our life can affect our workout performance as well as our food choices (what and how much.) ,sleep quality/ needs  and so-on.

 

 

Now in terms of practical application, you take about two minutes in the morning and then you get a read out of green, which will be something like this:

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This simply means that you are ok to train and will most likely not have a crappy workout.

There is also yellow:

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Yellow as you could imagine can mean that you need to get in some breathing and other activities to balance out your system. Then a not so intense workout.

 

 

Finally there is red:

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Which simply means that the day in which that reading was given is a day for mobility, breathing and a nice walk maybe a pooch will go with you.
So as you can see, if you tried to train hard on the last two days with not optimal readings you would have had what you would have called a lousy workout. That is why this post is called a simple way to avoid lousy workouts. So get the strap and spend a few bucks to do so, download an HRV app and get scanning each day to get going and to make serious progress in your fitness.

 

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Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.

 

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Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.

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This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!

 

 

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I don’t know if it is still popular, but there was a kid’s show a few years back called Bob the Builder. (I have a toddler, so I assume I will find out soon if it is.) At times, I like a builder or maybe more of an architect with what I do. You see, I help people build a better life, confidence, strength, freedom, etc.

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I love this aspect of my career immensely, because 5 to 6 days a week – I make a difference in the lives of my clientele and hopefully, I am helping you my readers at least in a small way. This week’s workout as a result of this aspect of my job, is called the builder and yes it is a toughie!
As you know from last week’s workout we are now on a phase of building strength and power with these weekly workouts. This week’s workout will use three moves to do so the snatch, the jerk and the front squat.  These move in conjunction with each other and using the joy of ladders promises to be a “fun” time of building power and strength.

Watch the video below to learn more about this workout and maybe hear a terrible joke or ten!

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Wanting to fit in is a normal human desire and although it isn’t a bad thing in itself, it can influence you to be less than what you are meant to be. I don’t know how many times in the past, I have let this desire control what I said and did. As a result, I had regret and I may have robbed the other person of a chance to grow and improve. Now, I am not saying to correct everyone of every mistake that you may think that they are making or to do so without getting to know the first, but to do so when the time is appropriate and the need is really there.

There is also the need to hold on to ideas so tightly that no other information whether contradictory or even additional thought that is inline with the person’s current ideology isn’t accepted.

These two mindsets are a great way to get stuck inside of a confined space or inside of a box. You see, thinking inside of a box makes what you can do smaller, whom you can help lessen and makes your own world much tinier than it needs to be.

I am not saying to not have some guiding principles for life or for your training, I am simply saying to let those guidelines continually expand and evolve by learning from your mistakes, tracking each workout to see if what you are doing is working. Also have some sort of assessment to do once a month, that can objectively show you if it is. It can be measurements, inbody testing, movement screens one rep max testings, conditioning circuits that once killed and that you can now beat. Whatever fits your goals and that can help you get to the next level in your training.

Lastly when something new comes along get as much information about it as you can, critically evaluate it and make an informed decision on it even if it means that you must change your view and approach. If you do, you will begin to think outside the box and end up better for it!

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Since the inception of this program, I have tried to offer as much of as a periodization that one could do without the doers not working directly working with me. So you may that the last few sessions have had a focus of cardio or aerobic training. However, as with anything, everyone needs to take time off from an approach to recover and get ready to kill it in that area again. So this week ‘s workout has a strength emphasis with the goal of getting you stronger in the overhead press.

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Everything that you need to know is in the video below. Take a few minutes to learn how to do this workout and get strength results!

 

 

 

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.