Posts Tagged ‘minor details’

Self discipline is the path to success

We all want things in life. Some of us want to be really rich, but not many will be. I don’t completely think it is a lack of talent or ideas but of drive and will. If you have ever observed a successful person that first thing that will become apparent is that they are hard-working people. So what is holding you back from getting to your goals? It is going to take hard work and self-control intermingled with patience to achieve them.
However if you are willing to pay the price you can be successful!

Happy trails friends
If you need help with your fitness goals because you have tried and have not been successful:
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(The Turkish Get Up restoring movement for 300+ years)            Image

The Get up a.k.a the humbler of lifters and fitness buffs throughout the centuries. The movement that many cower and shy away from as you would someone who has some kind of contagious disease, because of its challenge. My desire for you is that after reading these last three posts is that you will no longer run away from it  but will embrace this exercise and its incredible benefits.

Today’s post is the continuation of our three-week journey into learning the Get-up. As you may remember we have taken our time over the last few weeks to break down the move into all of its important components. For two basic reasons: first, that it is easier to learn well if we did like that. Second: this type of attention to detail is required to do the get up well as you practice the whole thing from top to bottom

The complete Get up is done by rolling towards the bell in a fetal position and then pulling the bell in with both hands towards the belly button. Then we press the bell up with a packed shoulder and roll to the elbow while bringing your chest over and up. After this you will press your hand into the ground and bring your self up to a “tall sit” bring the leg back to the hand hinge under the weight and then stand up. To finish this exercise you will simply reverse every move. Please be aware that as you go down your moves should look the same as you were standing up.  Finally remember to hold every step for at least three seconds- the get up must be owned, not rushed!

That is it for now friends my hope for you is that you will embrace and practice this awesome exercise that will make you stronger and move better. Practice  and own it.  We will be back next week to give some workout ideas tot train the get up.

Happy training friends!

ImageExercising is a lot like developing new behaviors and getting rid of old ones, in fact movement is behavior. Let me explain before you make a snap judgement: people who quit smoking have to replace the habit of smoking with some kind of new and positive habit. This often goes wrong because a lot of time we will begin to do harmful things like overeating and other bad habits. Also there is a need to pay attention to the things that trigger your habit or pay attention to the details.

Learning how to move better and or have proper form in a movement is the same. When we first begin to move better, we will feel awkward and uncomfortable as a person quitting a bad habit. Also much like the person stopping smoking we will have to pay great attention to detail as we practice our improved or new move.

I feel like this is an important fact to be aware of as we train our movement and bodies. I have seen many people fail at improving and stop an exercise in the middle of a set because “it felt funny” or they thought they were getting injured. In addition to this awareness this fact will mean that you will have to pay attention  your movement as you train and exercise. Good from do not happen by itself but bad from does!

Here are some tips to help you get the most out of your movements:

1. Pay attention to the “minor” details- There really is no such thing when it comes to exercise, the little stuff that you may neglect in the pursuit of fitness is oftentimes the stuff that gets you in the long run. “The little foxes destroy the vine” as the saying goes. So if you have even a small bowing in your knee when you work lower body or you don’t “pack” your shoulder on your upper body moves. Be sure that it will bite you in the rear in the long run by hurting you. So fix it, even if ti means you must regress your exercise to learn. However oftentimes it will mean just making the small adjustment, by paying attention to the details.

2. If you can’t figure out something ask a qualified person to help you- This may mean that you have to spend money now, however that will save you in doctor visits and medications. God only know how many times I have paid to get trained by someone with the knowledge that I need or asked a qualified peer to help me. So don’t be too proud to get the help from the right sources, you will be glad that you did!

3. Slow down the tempo of your workout if needed- Rushing through something just to get it done is a mistake and will screw up your movement.  Also you will not be able to make the little changes that are needed to perfect your form. So before you do anything make sure that you go over your mental checklist and once you have made yourself ready, then go. It may be that you have to push out your knees etc, make that happen and get to work.

4. stop before your form breaks down,    A good rule for this is to leave two reps in the tank when you strength train and to think of your workout as a practice session. In other words every training you should learn something and get better. As you leave some reserve you will find your self getting stronger, better and making tremendous progress in your training. Even follow this rule of form and practice as you condition, even though your goals may be to get tired. Form and safety first friend!

Once again this blog post is not exhaustive, but by following these few tips you will be safer and make progress in your training. If you choose to ignore them, you will reap the negative consequences of injury and over-training.  Also you most likely will end up being the guy that is stared at and thought of as dumb. Who wants that? not me! happy trails friends and see you next week, as I rant about life and mostly fitness.