True or false? The only way you can get a good workout is when you’re severely out of breath with your heart pounding like a war drum with your legs are as shaky as a new-born giraffe all while being able to see through time.
Unfortunately, there are far too many people (trainers and trainees) that think this is true. They think that more is better and that the stimulus is the goal of the workout.
Don’t get me wrong, I love a good sweat-inducing, heart-pounding session that pushes me to my limit, but that should be the exception not the rule. The endorphin rush of high intensity training has been well-documented which may explain why so many people chase that high with faster, more intense workouts.
The problem is that we only have so many hard workouts in us.” Use it or lose it” applies to our strength, range of motion, and work capacity, but there’s a limit to it. If our only focus is doing more all the time, we will burn out or make...
A strong back will take you far in life. While most people are out there focusing on their “mirror muscles” you’re doing your rows and building a healthy, resilient, muscular back. The row is a compound movement that hits your back, shoulders, arms and core. When programming rows it’s important to maintain a 2:1 (or even 3:1) ratio of pulling to pressing. This will help alleviate imbalances and specifically shoulder issues. A stronger front side because of years of pushing horizontally and vertically can lead to rounded shoulders and less than optimal posture which will eventually lead to pain. A strong back from top to bottom will help alleviate postural issues and create a solid foundation for heavier lifting.
When it comes to pulling there are many implements you can use. Kettlebells offer an ergonomic advantage with their higher position than a dumbbell. The center of mass with a single base (as opposed to two sides of a dumbbell) makes it slightly...
I had the great honor of interviewing John Brookfield, a long time friend of mine, but moreover a man with exceptional physical, mental, and spiritual prowess!
I underestimated him the first time I met him, and was immediately humbled, by quite possibly the most humble man to ever achieve so many world records and physical feats.
Here are just a few:
Scouring through fitness articles, social media posts and fitness click bait, I keep seeing titles on “Training over 40”. What is so special about 40? Why is training over 40 different? What if I were to tell you that if everyone, at all training ages, trained like they were over 40 they would be healthier, happier people when they actually reached 40? Let's take at look!
If you are in the age range of over 40 and you’re athletic (or at least been working out regularly) you probably started when you were in your late teens or early 20’s. At that time, everyone knew exercise was important for a healthy lifestyle and developing a more aesthetically pleasing exterior, but the information provided was fairly sparse. The internet was either non existent or very new and you got your info from magazines or from gym rats who were next up the chain of the aesthetically pleasing. Most were on a steady diet of Whey Protein and Bro Science. Monday rolls...
Mindset to Overcoming Life’s Challenges
By: Q. Pullen aka QtheCoach
The tag word “Mindset” is the hashtag of the day.
To understand Mindset, I’ve broken down the compound word into its two segments.
The 'mind' is defined as the set of thinking faculties. When we examine those factors, the summation is our consciousness, perception, judgement, and emotion.
'Set,' however, has 25 references for its definition but for our purposes we will use “To establish as the highest level of performance”.
Mindset is establishing the highest level of performance in your consciousness, perception, judgement, and emotion.
So how do we apply this to our daily lives to overcome life’s challenges?
Looking at the four factors of the mind lets discuss how to implement, SET those factors to their highest level of performance.
Consciousness is the awareness of one's surroundings. Having a high level of consciousness means allowing ourselves to stay...
Looking for a way to give your body a metabolic jumpstart without any equipment?
Look no further!
Here are 10 fun and effective moves to get the heart rate up while working the entire body.
These short bursts of exercise can boost your body’s EPOC (Excessive Post-Exercise Oxygen Consumption), or to put it simply- they create an AFTERBURN!
So, you’ll continue to burn calories hours after training!
The Workout (video above):
We are going to try to work as many muscles in the body as we can, so expect to use multiple limbs and move in multiple planes! Our goal is to work for 30 seconds at a high intensity followed by 20 seconds of complete rest. Complete at least one round!
*Remember, while we do want to work at a higher intensity and speed, keep your focus on controlling each movement over anything else. Clean form is our number one priority!
X Jack Squats: Start with legs hip width apart, gripping the floor with your feet and allowing the...
Jesse Grund is a husband, father, gym owner, Level 4 member, Head of Physical Programming for Boulder Crest (a ptsd to ptg veteran and first responder program).
It was an honor to interview him for Living.Fit, and get to know who he is, what he does, how he does it, and why he does it a little better.
To listen to the whole interview, subscribe below.
Unconventional Strength - A Training Gym in Orlando Florida
As a gym owner he has been able to pivot and help out most of his clientele during this time in quarantine. His value has been driven by his connection, programming, and coaching skills. He was able to immediately pivot and save his business. Find out more about it, and obtain a supportive, encouraging and developing group in Level 4.
If you are looking for a highly educated and very experienced coach in the Orlando area, look no further than Jesse Grund at Unconventional Strength.
An Educator in Multiple Realms
Jesse Grund understands the value of mentorship. He also...
By: David Freeman
Take a moment and think about your breathing. As you inhale, be aware of all the things you are grateful for and what you cherish, now I want you to exhale, exhale out doubt, fear and hate as all of these things cloud your mind from working optimally daily.
We have place the full-length interview on this public blog article. Normally, to listen to David Freeman's interview on the 3 E's with Aaron Guyett, our Education Director you would sign up for free with your email below. We have loads of valuable content just like this here as well.
With that said, let's dial into the power of the mind and what elements bring your daily focus to life. My personal mission in life is to connect people to their greater purpose here on earth. I tap into what I have coined as the 3 E’s. The 3 E’s have been in existence for me since 2007 when I found a deeper meaning to my life while being isolated in France playing the sport I love, football. Understanding who you are...
I had the incredible pleasure and honor to be interviewed by Mike Robertson on his Physical Preparation Podcast.
We talked about fitness and we talked about battle ropes and we talked about programming/coaching.
But we also talked about leveling up as a human, and improving our walk no matter what path you are on.
Mike Roberston does such an incredible job of asking great questions, and evoking the deep and valuable information from his interviewees.
I was already impressed by his style of podcast, and his writing style, that I have been listening to him and reading his stuff for the last 5 years or more.
I was ecstatic to learn that he wanted me to come on his show to speak into some of the experience that I have been able to glean as a serial business creator, a father, a husband, a Marine, and a leader of leaders.
Thank you again, Mike Robertson for this incredible opportunity!
Check out the podcast here:
Proactive vs Reactive
If we begin the day reactively, it is quite easy to fall into a higher state of stress and anxiety. Especially during a worldwide pandemic. Starting the morning off by immediately turning on the news in anticipation of learning something else horrific, reading through emails, or frantically responding to text messages is NOT good for your brain.
(For full access to the interview and for future notifications of articles and interviews like this, subscribe below for FREE. Just click subscribe and type in your name and email)
Your brain just basically sees threat, no threat, or uncertainty. And unfortunately, our brains pretty much see uncertainty the same as they see threat.
During this Covid-19 outbreak, there seems to be more global uncertainty than anything else. Which equals quite a bit of threat response and cortisol(stress hormone) dumping from our brains. Whether it’s potentially life-threatening health risks, the...