Hope.

Isn’t it incredible to be alive?

Take a walk.  Unplug.  Breathe in fresh air.  Walk through a creek.  Hug someone you love.  Hug someone you don’t love.  Call someone you have been meaning to for a while.   Show your children you love them.   Be grateful for such things.  Be happy.  Choose to be happy.  It’s more fun than choosing to be frustrated.  You work all the time, you don’t feel good, you hate your job, you fight with your spouse, your kids can’t stand you, you look like shit, you feel like shit, you aren’t good in front of people,  you hate your boss, your boss hates you.  What are these things.  What are these thoughts that you give power to on a daily basis.  Why do you let them control you.  Your mind is a computer and either you, or your environment is the programmer.  Absent of you choosing to your mind will let whatever stimulus it comes up against program it.  How scary is that?   Just watch the news, or listen to your “friends” complain…and bam….down that endless road called negativity.  But should you choose to be brave and become the master of your own destiny.  Well then….the world is at your freaking fingertips.   Believe in you.  It’s hard, it’s uncomfortable, but guess what we weren’t put here to be comfortable.  We were put here to grow, to challenge ourselves, that’s how we are made up.  We are literally movers and shakers, to deny that is to deny the very make up of our body and souls.  Give me the crabbiest nastiest human being in the world,…i put them in my class and take them through a Robstacle course and you will see them smile.  Why is that…because your body and mind crave challenge, and they crave movement….  Isn’t it incredible to be alive and be human.  We are the most complex movers and thinkers on earth  (we think)  Why deny it…you can’t ….just let go and get on with life.  I am so grateful for the position I find myself in everyday.   Is it easy….  Heavens no.  It’s not even close to easy.     “Don’t pray for an easy life, pray for the strength to endure a hard one”

I have the strength, and I have the muster, and I have the ability to think better, be better ,move better, and I practice it every single day.  And I am thankful every single day that I have been blessed with my parents, my wife and children, my mind, my body and my community…..and I will do my best to elevate those around me for the rest of my life…..

 

IS NOT  THIS LIFE WE LEAD TRULY INCREDIBLE!!!!

 

Go out and Be Amazing….stop being scared of yourselves…..

6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.

 

Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there

 

Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  

 

Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.

 

Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.

 

Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.

 

and last but not least

 

Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!

 

hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015

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“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)

 

Good Luck and Happy SUnday!!!

Crossfit, Tough Mudder, and American Ninja Warrior…….

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It is happening. After a recent competition in which I was bested by 4 super ninjas, I had an outstanding conversation that spoke to what seemed to be the sudden uprising of physical events and fitness movements that are happening in our country. Now before you throw Captain Negativity my way I am fully aware of the statistics….69% of us are overweight, and of that 69% half are obese…and it’s not getting better, based on history….I know most of us eat wrong, sit wrong, move wrong, or don’t move at all…blah blah, heart disease rates…blah…cancer…etc… I know how inactive our population is and I know that people, that statistically speaking, our children will not fair any better…these are the things that I know…

….but here is what I Believe

.. . I believe we are changing. I believe every time I stand in front of an Beginner’s class at my Box, and tell them why we move the way we move, and why we were meant to be humans that move with POWER, and humans that move GRACEFULLY, and how we should eat, and how we should feel…I believe I can reach down into their very heart and squeeze it with nothing but words of truth…words that speak so much belief into their own hearts that they can’t stand to stay way they have allowed themselves to be… You should feel the joy…not see…FEEL the joy from someone who did today what was impossible for them to do 2 weeks ago….I tell you it is tangible… My goal is to infect my community with this feeling. I want people in Williamsville and then Buffalo to realize how good it feels to be BULLETPROOF…to have a body that is sharp and mobile, to have a mind that is awake and calm, and tolerant….to have joy in simply moving themselves the way humans have moved for the last millennia….these are some of my goals…and check this out…..it’s working……

….people aren’t just watching Crossfit, and Tough Mudders and American Ninja Warrior…they are watching thinking…I can do this….and then they are doing “this”…..and that…that is why I get out of bed at 4 am and leave my beautiful family to come to my second home…and it is why I will continue…to push….

I believe we are changing….I believe our populace is starting to remember what is encoded in our very DNA….I believe we are rediscovering the beautiful simple thing that is the human animal…… why not come….uncover your inner bad ass with all the rest of us….

….why not BELIEVE in yourself..

stay classy Buffalo…..

perhaps a great blog Entry……. a catalyst

So,,,,I hop out of the car, in the middle of downtown, reach into the back of my trunk and pull an enormous box from it…a box which once held 48 four packs of Dove moisturizing unscented bars….I set it on the ground and stare at for a bit….ya think this will hold me?  I ask, sort of to myself, and sort of to anyone at all who is passing by…I don’t get any answers.  I look around, just a block away or so I see the “occupiers.”  Wow.  Is this what I have become.  Honestly, am I no better than these people? Staring at them I’m forced to admit to myself that other than the obvious amount of attention they garner, they do look to be very serious about what they are doing.  Perhaps as serious as a cat who hasn’t eaten in three days and will just not stop clawing your bedroom door.  But then you are forced to think, if I don’t feed the cat what is he really going to do about it?  I wonder if we have looked at them that way.  Honestly, what are they really going to do about it? The answer to if I’m better than them or not weighs in my mind a bit and I settle on..  Well at least I have a job, after all I’m doing this is on my off day  The thought makes me smile a bit, and I reassure myself that yes indeed, the box will hold me up,  well it should….

I stand up on the box and proceed to follow through with my plan….

Step one, take off my clothes…man I didn’t think it’d be so cold today.  Of course I knew it was going to be cold that day….sort of the point,,shock value you know…perfectly normal for the 24th of December to be cold.  Besides it’s much easier to attract attention to yourself in this kind of weather if you are standing around in just your knickers on top of a box, rather than fully clothed.

Step Two, start singing Man in the Mirror, crap, couldn’t I have picked a better song, maybe one that is a bit in my own key, that way I’m not getting looked at like one of those auditioners from American Idol that are just there to be on TV..  Although my intention there had absolutely nothing to do with changing myself, though the outcome might be a change for me as well, I thought the classic hit from old MJ would be a perfect tune to attract a crowd….and I was right

Step Three….just start talking….. I had never been more prepared in my whole life.  I’d mapped out my whole speech….I would spin a tale of such intrigue, of such shocking truth that the audience would be captivated, moved to tears even.  It would be full of suspense, heart break, betrayal, conspiracy,, and just when they thought the worst had happened the third act would push them to the point of giving up…and then the answer……and at last I’d offer them HOPE.   They would find such purpose in my talk, such inspiration that they would go through a change right then.  Right at that moment they would alter themselves and their own family trees for generations to come.  I would be amazing…..

It will be amazing…..

I was so ready.  Nearly sure that here right now at this very moment is what the better part of my life had been preparing me for.  I wasn’t cold, I wasn’t nervous, I was filled with the need to share..and give everything of myself to these 60 or 70 onlookers…..

and then I saw her……

Front Row, about my 10 oclock (just to my front left for those of you not acquainted with those directions)…she was bursting at the seams pregnant, it seemed she held just about all her impossibly petite frame could hold, Jeez her due date has to be…right now..  In fact it was an amazing sight to behold, and she would have been equally as beautiful as the fact that she was pregnant had she not been tugging on a Marlboro…..

What a shame…

Just to her right side my eyes locked with a man at least twice my age…his clothes were tired, his eyes worn…..he’d seen a lot, been through a lot, those tired hands clutched a paper bag that could only have held the cheapest bottle of liquor that the store around the corner sold….

Damn…

Just then a voice turned my head…..it was a school age child, her voice shrill and peircing….she was standing with her mother and brother, he was roughly the same age.  Mom was rather overweight..Huge..and it seemed she was doing the best to have her kids catch up and eventually surpass her.  Her children each clutched a burger of some sort in one hand and a meal full of happiness box in the other….it was the box that was creating the argument as it appeared that bro was trying to relieve sis of her toy…her toy or the french fries….wow…

The authenticity of what I was about to do finally sank in.

What could I possibly say to change this?  How could I possibly connect with these people…..how could I hold on to them long enough to pull them away from the commercials, the restaurants, the pizza, the wings, the beer, their cubicles?  What was I going to say today that would really do any good at all? Are they really going to listen to some half crazed, freezing, (albeit charming), half-naked man on a soap box standing in front of the biggest toy store in the world on Christmas eve????  Really, isn’t health and fitness the farthest thing from chimney mom’s mind…hell she’s probably lucky to make rent since Dad’s not around anymore to help….Weren’t most of them going to go home tonight, order out, plop in front of the television, and eat, drink, and be Merry….after all tis the season…..for heart disease, cancer, obesity…..it would seem.   How can I possibly change their minds????

I bowed my head in defeat, and took one foot down from the soap box…..I was finished….there was, in mind, no longer anything I had to offer them.  I had lost the game even before it started.

…then I saw him….

He was young, maybe 6, and nestled into his mother’s leg, but staring at me intently.  I perhaps imagined tears welling in his eyes, perhaps not, either way, he was the moment I needed.  In him I saw incredible things.  I saw a world were people cared for each other first, and found that in doing so it was really caring for themselves.  I saw a world where we didn’t settle for being lied to by the media, where we didn’t expect politicians to be half  true with us.  I saw a world where heart disease was as foreign to us as the bubonic plague…and damnit when you saw people at the mall, or Target, or in line for the bank…can you believe it they were happy, because they felt good, and lived healthy….amazing the things I saw in the young man’s eyes, once I made it past Spiderman and the Power Rangers…..and then there it was…..

HOPE………by god he wants me to talk…..

In that moment I wasn’t talking to a crowd of people any longer, I was speaking to him.  As far as I was concerned this little guy was going to be somebody important, and I was going to influence him right now…hell this little guy may even be president 40 years from now…how crazy of a thought is that…..

Rejuvenated I stood up on the soapbox, fully prepared to address my congregation……

Deep breath, here goes…  

” Ladies and Gentlemen, my name is Robert Edwin Vest II, and wow do I have a story for you……”