Squatting around knee pain, semi-sumo deadlifts and FOCUS at the commercial gym…
Why you need to set some BIG goals this year… and an active recovery workout..
Final week of the daily dose deadlift program means a new PR..
Strength essentials training log features more squats, daily dose deadlift plan, increased weights, no front squats..
The beginning of Strength Essentials. Why I started it, who can benefit from it and why you should care about Strength Training..
The journey of strength. How small actions lead to big results..
Have you been thinking about joining a new gym? Be prepared for..
He said you got this..so I pushed myself even further.. the benefits of a good training partner..
Need to get more consistent with your strength training program? Here are some tips..
Yeah yeah I get it, you are soooooo busy. All day, every day, every week.. You work 3 jobs daily, have 12 kids and have absolutely no time to cook or work out.
I don't know about you but I get tired of these excuses. But I do understand. I can relate. I sympathize because I am human and I'm also busy.
Real quick story here- Back when I was working 3 jobs (for real), being a single dad taking care of a child a few days a week and living alone (cooking/cleaning for myself) I had to find a way to get in some workouts.
I had to "find" time. What I really did was MAKE time.
No way to get to a gym? I would do a quick bodyweight workout on my lunch or at the end of the day or in the morning (my least favorite)
Truth be told, I hated bodyweight workouts. They felt lame. No weights, no clanging of plates and dumbbells. No benches or pulleys or cables or racks.
I would dread those workouts. But I found a way. Which meant I just did it. Even if it was just 20 minutes.
So today is a holiday and we are all busy, including myself. I had some clients this morning and I have family gatherings all day but I had a small window (that I created) of 30 minutes between clients and going home to get ready for the family holiday party.
Not enough time to drive to a gym and get warmed up and work out with weights, cardio etc..so I did a bodyweight circuit.
And honestly, I don't dread them anymore as much as I used to. Maybe it's my age or the years of lifting under the barbell, but lately I almost (stress- almost) enjoy these high-intensity bodyweight circuits. Today's felt good.
Here's what I did- squats-15 reps, pushups 15 reps-bird dogs-12 reps-reverse crunchesx15-side crunchesx12-planksx30-reverse pushupsx15-
I went from one exercise to the next without rest. After the circuit I rested 30-45 seconds. I did 5 rounds. It took about 25 minutes. For the next 5 minutes I did some stretching/yoga/mobility flow movement. Done.
Work up a little sweat and feel better about your day and your self.
Take pride in the fact that you chose to do something. Instead of saying you have no time (but you have time to watch tv/play on the internet/social media etc.. Have some pride, it's ok. It means you worked on improving yourself today. And that's nothing to be ashamed of. Even if it's only bodyweight exercises and not anything exciting like a big heavy squat or deadlift.
Happy holidays to you and your family. And if you don't celebrate any holidays, have an awesome day!
Are you ready for some Monday motivation?!!
Yeah, me either.
Those posts are total bs as far as I'm concerned. No one reads them and goes out and dominates the day like they were suddenly shook from a daydream and now totally inspired to go get 'em.
I'm not a fan of the opposite either. The 'case of the Mondays' crew... the ones who say "same shit, different day.. or "here we go again, another week..."
If that's you, find something to get fired up about.
I'm not talking just going to the gym either. Although for many of us, that is exactly what we need. What we look forward to. We crave it.
The challenge. The struggle. The sweat and the pain.
Get excited about something.
In the gym or anywhere.
If you aren't excited about the day, or anything about it, pick one thing you can go dominate. Maybe it's some squats. Or sprints. Or taking a hike and going for a swim.
Do something physical that will get you going today. And every Monday.
It's not about being all "Monday morning motivation" rah rah.. but don't be the opposite either and say it''s just another lame Monday. Go set a new personal record. Hit one more rep than last time.
Get it. Today.
Regardless of the day, month, moon cycle..etc..