I should move more, I should eat better, I should… Stop should-ing all over yourself!

‘Should’ never happens!

There simply isn’t time for it.

What does get done? Musts!

If you must do something it will get done.

Convert your shoulds into musts to get the ball rolling.

I must move more
I must eat better

This shift in mindset will help you to find time and do what you set out to do.

Read “10 Ways to Let Yourself Go and What to Do About It” post

Popularity: 5% [?]

But mom, everyone has one!

Yes, I too now have a DVD.. or should I say The DVD?

“Russian Kettlebell Training for Beginners” is officially in post production, featuring yours truly. We shot it Tuesday, August 12th and it was supah-fun-tastic.

Expect special effects and most importantly easy to understand and master introduction to kettlebell training.

Enjoy behind the scenes footage:

Popularity: 8% [?]

Do you know why old people are so slow? They have very low number of fast twitch muscle fibers. They physically cannot move quickly.

It doesn’t have to be that way.

This simple workout will help you preserve your fast twitch muscle fibers well into your golden years.

Warm-up

• Jog
• Light Kettlebell Work

Main Workout

• 10 sprints(40 to 100 meters) x 3
• Kettlebell Snatches with light to medium bell. 5×5

Have fun!

Popularity: 6% [?]

There much whine about rising gas prices lately. My two kids don’t whine that much when it’s time to turn off tv and go to sleep.

I wish it would go higher and solve American health problems.

No, I’m not crazy.

Here is my thinking:

• Expensive gas = expensive transportation = expensive food
• Expensive food = smaller portions = losing weight = feeling better, being healthier
• Expensive fuel also promotes less driving. Walk people, you got legs!
• Less driving = more walking and biking = losing weight = feeling better, being healthier

Lets raise gas prices to $15/gallon.

What do you think?

Popularity: 15% [?]

Today is a high intensity workout.

Make sure that you get those in and shock your body.

Going all out, all the time? Stop reading this and go stretch.

If, however, you’ve been enjoying easy to moderate workouts - this one is for you.

Shock your body and kick your metabolism into a new gear(Read Burns Fat, Metabolic Fire)
Warm-up

• Jog
• Light Kettlebell Work

Main Workout

• Heavy Kettlebell Snatches 30 seconds on, 30 seconds off(rest)
• Keep going for 10 minutes
• Recover. We want full recovery here
• Do it again

• Guys: use 20kg, 24kg or 32kg kettlebell for this workout
• Gals: use 12kg or, 16kg kettlebell for this workout

Have fun!

Popularity: 12% [?]

Challenge from Exercise Snacks:

Am I crazy for asking you spend a weekend offline?

May be, but not really.

[What!? NO COMPUTER OR INTERNET??? for a whole weekend!?]

Yes. Turn off your iPhone, computer, get off you digital leash and look around.

* Go say ‘hello’ to your husband/wife
* Hang out with your kids, listen to them for a change
* Go take a walk and think happy thoughts
* Stretch
* Go for a hike
* Have a picnik
* Call an old friend
* Jog or run
* Whatever you decide to do, MOVE and HAVE FUN

You’re still here? TURN IT OFF!

Popularity: 14% [?]

picture by peasap

While stumbling through my rss feeds and tweets I stumbled upon Tom Gifford guest post at Josh Hillis’ Fat Loss and Fitness.

Post looks at the anatomy of weight loss and the metaphor that it uses is right on the money.

Fire!

Metabolic camp fire to be exact.

We all have a furnace within us, burning calories every day. Every minute and every second.

How many calories we burn and how much fat we lose depends on the size of this fire.

We can

• build a bigger fire or
• kill the fire all together

Building Metabolic Campfire

• Think of Junk Food as wet logs - they don’t burn! Can’t get the fire going if you life depended on it.
• Raw, nutritionally dense, whole foods are like dry logs - fire eats them up, gets bigger and asks for more(there is a reason why we should be eating every 2-3 hours, you know)

It is also a good idea to throw in some ‘lighter fluid‘. That should get the fire going, right?

Lighter fluid, of course, is exercise. High intensity, fun, powerful and engaging.

Throw the lighter fluid on ‘wet logs’ and what do you get? Not a whole lot. Sure it is exciting at first as flames dance around. Wow, you think… but the excitement is short lived. Lighter fluid(effects of exercise) will burn for a minute or too and die out. Wet logs don’t burn.

Throw lighter fluid on ‘dry logs’(proper nutrition) and fire will be roaring in no time. All you have to do now is to throw in some dry logs every two to three hours and you’re good. Big fire, effective metabolism, healthy and happy you.

Getting started and keeping it going

• Get into habit of collecting dry logs(proper nutrition)
• Throw some lighter fluid(high intensity exercise) 3-4 times a week

How is your metabolic fire doing?

Popularity: 15% [?]

photo by Cosmic Kitty

Yes, jungle gym training. And yes, I realize that you’re no longer 5 years old.

Playgrounds are quite functional. I would put a playground into every office, by I digress…

As you go through the workout, be ready to discover muscles that you haven’t seen in a while. Say hello and try to stay in touch.

Setup

• Find a local park with a playground(jungle gym). Go there.

The workout

• Climb around at a comfortable pace
• Make sure to include:
• monkey bars
• pullups(if you can’t do a pullup - hang from the bar)
• Going up a slide
• Going up/down ladder/rockclimbing wall(look for anything that you can use to go up or down)
• climbing through and over various playground components
• Do 4 rounds of 10 minutes or if you are fit do 40 minutes straight.
• Go to this in the morning or evening(no kids getting in your way)

Playground workout with buddy
If you have a training buddy - you can bring this workout to a whole new level.

Buddy Workout

• Play tag with your workout partner

Playing tag on a playground is one of the toughest workouts that I’ve done.

What’s next?


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Popularity: 16% [?]

Neglecting yourself is easy. Do nothing and let yourself go.

Unfortunately with that type of neglect, our quality of life suffers, disease sets in and we become not such happy campers.

Luckily we can change our habits and take control of what we do.

This post is the wrap up of 10 Ways to Let Yourself Go and What to Do About It.

Does any of this sound familiar?

Take control of your health, feel great and be happy.

1. No Time to Workout
2. Can’t Afford to Workout
3. Forgetting To Workout
4. Choosing Routine Over Results
5. Overtraining
6. Having Unrealistic Expectations
7. Not Committing To Your Health and Indecision
8. Fear of Success
9. Fear of Failure
10. Not Getting Enough Sleep

What’s next?

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Popularity: 23% [?]

Warm-up

• Jog

Main Workout

• 40 yard sprints(walk back): 1×10
• burpees 10×10
• cruches 5×20

What is your favorite body weight exercise?

Popularity: 17% [?]