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

3/7/2015 WOD

chuck-norris-facts-10

 

Warm up

Roll 10min/ Childs pose, up/down dog, lat stretch focus-4 min/ Skinny PVC pipe- 3 min/ Lying Hip Extensions with, big PVC (KB Swing prep)

 

Active- 10 toe touches/ 10 Jacks    3x

WOD

TABATA

Kb Swings/ Deadlifts

Sprinting in Place

Handstand Holds

Hanging Knee Raises  (strict movements)

 

Fun 16 minutes today!!!

 

Themes to follow or reflect on for the week

-being present when you move is paramount to reps.  Pay attention to your body, and improve on movements every time.  i.e., make this air squat better than the last air squat.  The goal is to improve movement patterns, not just do more of them.

 

 

 

Motivation?

It is the New Year.

My wish for all of you is to take charge of yourself and realize, truly realize that you can accomplish all you want and more, and understand how awesome it is that you have the power, in you, to do it.

There are times when this world will knock you down.  It will drop you on your ass.  It will leave you wishing that  you hadn’t even bothered to get out of bed that day…  And then it will hit you again.  That’s the way it is.  Accept it…but know that you were built to handle it.

I have seen people endure the unthinkable and rise above it….never looking back.  History is littered with these stories.  Stories of forgotten souls that were beaten to within an inch of their life, and for some reason they continued to press on and ultimately attained a level of success that literally changed the way the world funcitoned.  I won’t list examples…you can find hundreds on google. In fact I might argue that most of the people you see that have “made” it, have suffered at one time or another and then rose above it, and if that is true, then why would your road to success be any different.  That’s a comforting thought isn’t it?

Whether your goals for 2014 are health, relationship, or financially motivated (perhaps all of the above).  Know that they are within your reach.  Know that you are capable right now.   Know that you have within you all the knowledge, confidence, energy, intelligence, and motivation to make them happen.  You simply have to decide.  Pick who, or how, or what it is that you want, or want to become and decide right now.  Write it down so you can see it every single day…look at that paper when you wake up in the morning and let it be the thing that puts you to bed every night.  Create an intense burning desire around achieving it.   See yourself in that car, with that body, talking with the love of your life….see it so clearly that there is no other option for your mind except to make that happen…..COMMIT.

Do not let this year pass you by with forgotten resolutions, dismissed goals, dreams that have been laughed out of existence.    Take hold of your future and make damned sure that in January of 2015 a very different “YOU” will be reading this blog….

Good Luck Buffalo and beyond…

Stay Classy….

Reflections and Looking to the Future…..

2013 is all but gone.  2014 is knocking at the door and demanding to come in.  I am welcoming it with open arms.  In 2013 I saw a dream I once had become a reality…I found a version of me that I never knew existed…I welcomed to this world a son… I loved my family deeper than I ever have… I had uncomfortable moments that forced me to grow, almost daily…I discovered compassion where I thought it might not exist… I saw the lives of hundreds change for the positive…I saw a strong community form and begin to thrive… I caught a glimpse of what “my” version of wellness is…. I saw what was, in the beginning, a theory of mine, begin to be proved, over and over again….I learned that what I do truly does matter, and perhaps more importantly the more I help people understand that what they do truly matters the more I will matter.  (that might have been confusing.. a bit)…I learned that the path to success is ever changing, but by gosh it is getting pretty damned close…I realized that it has nothing to do with being perfect, but everything to do with the pursuit of perfection…

What am I looking forward to in 2014???   I am looking forward to becoming a stronger more principle centered father and husband…I can’t wait to outgrow my location and be forced to add new classes at the box….and look to move to a larger location….I will see some of my members become certified and start to spread our version of Crossfit/MovNat, so much so that it will begin to permeate all of Buffalo…and start leaking out….I can’t wait for the guidance and inspiration that will come from the Steve Maxwell seminar in April….I am looking forward to the lives that will be changed by not just me, but by all the members of the Box…we have done so much this year and the honest part of it all is that it will only be amplified in 2014…..I am looking forward to changing 10,000 people’s lives…..looking forward to doing a Burpee Mile…looking forward to back to back bar muscle ups…looking forward to feeling the best  I have ever felt in my entire life….I am going to be honest….I cannot wait until this post next year…….I am looking forward to realizing, 51 weeks from now….that all of this is just the tip of the ICEBERG!!!

Thank you all so much…

Good luck to you all……chase your dreams, live well, move well, and fuel well….have a wonderful New Year’s Eve….and prepare yourself for an Epic 2014!!!!