Get Up Challenge Updates

The challenge continues with every day explorations of our most commonly practiced get up drills at FitStrong.

Today I spent roughly 10 minutes after my main daily routine of Deadlifting and Pressing etc (ask if interested) playing with the ‘side bent sit get up’.

Here’s the time-lapse video.

And here’s a guide to the side bent sit get up:

Get Up Challenge

Earlier this year I spent a few weeks and posts describing a variety of ‘get up’ exercises. For some, the act of exercising getting off the floor and back down again might seem odd, a waste of time (“what muscles does that work bro”?) or best directed to the circus performers, but really, you never know when it’ll come in handy.

Here’s an example. Let’s call our subject Jim. After much waiting, Jim finally got his triple hernia operation. I must add, his hernias arose from his employment demands, not the gym. Anyhoo, surgery went very well but Jim learned very quickly post surgery how the get up technique applied to getting out of bed. After having your abdominal wall poked around at by a surgeon, crunching up and getting out of bed is not a good choice. Using your hip to roll over to get up out of bed made perfect sense.

Here’s the Strength Get Up

Back to the Challenge

If you are a kettlebell fan, you’ll probably be aware of the Turkish Get Up (aka TGU) but there many other forms of get up drills to help you develop mobility, strength, ‘fitness’ and to learn how to operate the one piece of hardware you’ll own until death – your body. If get ups do something great, it’s just that – building physical autonomy.

Over October I’ll be dedicating 10 to 20 minutes daily to practicing the following get ups:

I’ll post these when I can here, my private Facebook group (yes, I am back on FB but with limited purpose) and my Youtube channel.

To get going, here’s todays 10 minutes of Turkish Get Ups

Want to join in?

Study each or any of the above get ups and practice for 10 minutes a day. If that’s just Monday to Friday, sure that’s fine too. You’ll gain many benefits from frequent practice. Not killing yourself with huge efforts mind you, just simple, step by step practice.

You can still do your other training of course. Feel free to share your challenge on your own facebook etc but please use #fitstronggetups or even just post my sites link fitstrong.com.au

Got any questions?

Celebrate the smallest of wins for long term success

‘What’s the smallest act of change you consider reasonable?’

I’ll ask a fat loss client to list the things that need to change, as they see it, in order to start losing unwanted body fat. (Yes, it’s called fat loss, not weight loss). We look a which of these changes score high on a resistance scale and score them out. By resistance I mean items on the list that raise some doubts of changing. Even the smallest of resistance will halt progress at some point. That low resistance item – that’s what we’ll work on first but, reducing it further into the most reasonable small act of change.

Whether the conversation is about eating fewer processed foods or taking up a new exercise habit, it starts best with the most reasonable small act of change.

Want to start walking but not sure if a 5km walk is going to be actionable? Start by putting your shoes on and walking outside. If you continue, success. If you come back in again, still a success. Next time, try a few more steps out the drive way, up the street, round the block. You can see how it can grow.  

You change best by feeling good

Success ‘is’ every single positive step forward, no matter how small. Each and every step forward deserves a celebration, because it feels good, not to show off and seek social media likes! That celebration can be a ‘YES’ inside your head, a smile, or a fist pump – it all feels good. Feeling good feels good.

Celebrate every single success no matter how small. It feels good and feeling good feels good. 

You change best by feeling good

Where’s your Head at?

Head nods are some of the greatest restorative movements we can practice on a daily basis. Where the eyes go, the body follows but that can be inhibited by poor neck mobility. It’s not uncommon for me to see people increase their toe touch movement by just carrying out a series of head nods.

The vast majority of us live with occupations that sees us with a forward or dropping head posture… then we head home and do some more. Practicing restorative head nods isn’t necessarily going to improve our posture at work, but it goes a long way to feeling better, and feeling good feels good.

Additionally, the head hosts our vestibular system, our balance central. Every sensory system in the human body runs through the vestibular system and every muscle is guided by messages from the vestibular system. Good head movement, without restrictions helps to fine tune our vestibular system and thus our balance, coordination and senses.

Let’s look at head nods then:

Please get guidance from your physiotherapist / chiro / medical practitioner if you suffer from neck injuries, prior to commencing restorative neck movements.

Got any questions or feedback? Get in touch below.

Every Day Is Training Day

Exercising to achieve some kind of benefit, whether strength, ‘fitness’, metabolic changes, recovery, rehabilitation, sport training and so on; rely on some set principles. Specificity, overload, recovery, safety and specialised variety are some key considerations. Failure to apply those principles equates to poor or negligible outcomes.

However, ‘opportunity’ is my favourite principle not mentioned above and probably not in the standard list of requirements for training adaptations.

Opportunity appears consistently. That’s the wonderful thing about health, strength, fitness and skill – you don’t actually need to the contrived 45 to 60 minutes of gym time to achieve goals. It sure helps with some goals, but overall, it’s just a convenience.

If a window of opportunity appears, don’t pull down the shade.

Tom Peters, Businessman and Author

Life can be busy, disruptive, random. Always expect the unexpected.

For the unassuming, disruptions to the ideal daily schedule can result in sacrificing that 45 minute training session. However, keep in mind that the standard 45 to 60 minute gym session is only a convenience and contrived. The reality is that the body hasn’t and doesn’t need an organised block of time to adapt to specific, overloaded movements / exercises to progress.

Labourers of the past with chiseled physics haven’t frequented a gym after work to build their physiques. They accumulated the specific and reasonably overloaded physical movements to carve out strong, useful and fit bodies.

I will never forget my neighbour when I lived in Carryduff, a quiet little (former farming) town in Northern Ireland. Neil was a professional painter, heavy smoker and a mighty fine fisherman at the weekend. Neil never went to the gym and found it odd that I made a living making people ‘do stuff’ in a gym haha. Neil however had calf muscles that the most seasoned bodybuilder would have been proud of. He had round, athletic shoulders and vascular forearms.

Note again that he never exercised at a gym, but his life provided all the opportunities his body needed to adapt to the specific demands of his occupation. Climbing ladders, painting, holding heavy tins of Baltic Mist and Beige Chiffon gave Neil his calves, shoulders and arms. I can guarantee he never counted reps or maxed out his brush strokes. He did a bit, rested a bit… repeat for the day and most days of the year.

The human body thrives on frequent, reasonable physical stress.

FitStrong Strength & Wellness

In the StrongFirst methodology of training we talk about strength being a skill. Skill takes practice, frequent practice. The same applies to health and fitness. Sports research demonstrates time and time again that frequent exposure to movements increases the skill and adaptation to the stresses involved. Mix this with good quality sleep, and ‘wham’, you’ve got results.

So, you find yourself without 45 minutes to train. Not a problem. You can still progress by practicing whenever the opportunity arises.

Everyday Is Training Day… or at least an opportunity to add to your bank of training practice.

‘But how do I train every day Jamie, won’t I overtrain’?

Training is practice… ok? Training is not; let’s be clear, NOT training hard every day. Not maxing out or even working beyond 70 or 80% of your maximum. Training is the practice of the requisites of progressing. Punching the clock. Turning up and putting in reasonable and thoughtful efforts.

Many programs exist that work on this premise. The 40 Day program aka Easy Strength by Dan John / Pavel Tsatsouline is one such program. This program is a 5 day a week strength program where you turn up, do the work, in this case 10 reps for each of 5 different strength lifts.

There are great movement skill programs too, that ask for daily practice to develop the required skills.

Many schedules can be drawn up to work with the ‘Every Day is Training Day’ principle.

One such schedule could look like this:

  • Monday – mobility routine
  • Tuesday – strength routine
  • Wednesday – mobility routine and walk
  • Thursday – strength routine
  • Friday – mobility routine
  • Weekend – hike, walk, play, have fun.

Yes, it could take other looks but this demonstrates a simple yet reasonable approach to practicing being healthy, strong and mobile every day.

If you are wondering how to build your daily training practice, why not get in touch to arrange an online, virtual solution.

Jamie

FREE Trail Online Membership

Yes Christmas has passed but I’m kicking off 2019 with happy thoughts of rainbows, unicorns and free trials of my online strength and fitness membership.

For 1 week only I’m sharing a FREE version of my Online Membership. I invite you to have a good look around, maybe try one of the 10 minute short workouts or check out the monthly programs, special programs, mobility drills and all the other stuff.

The full version actually has over 44 months worth of programming!!! Crazy hey? And for just $1 a day.

The free version has downloads disabled along with the 8 other teaching courses I’ve bundled to the full membership but this version still has heaps of info 😀

The free version will be available until next Wednesday, the 16th January.

If you’ve any suggestions or questions or if you’d like to jump onto the full version at any time, just get in touch.

Just click the pic to head over to the Membership Site

fitstrong membership subscription#3

 

Got any feedback, suggestions or ideas? Get in touch below.

How to Incorporate High Intensity Training into Your Week

In part 1 last week [LINK] I talked about how research is finding the commonly used HIIT model of training is resulting in more negative results on our health. Burn out, injuries, overtraining and poor adherence make it unsustainable.

I introduced a new approach labelled High Intensity Repeat Training.

Let’s jump into Part 2.

Here’s a little fitness map I’ve made that illustrates all the ‘stuff’ we should include regularly.

Screen Shot 2018-09-20 at 1.04.21 pm

The main categories include:

  • strength training
  • movement practice
  • cardio.
  • nutrition
  • recovery

There is no one item more important than the other, although I am starting to believe that sleep quality and health overrides everything else.

Of this list, the vast bulk of training is the foundation, the aerobic, easy to moderate stuff. Walking, gentle cycling, housework and gardening. The aerobic cardiovascular development is based on having individuals work within their aerobic threshold as apposed to bouncing off their anaerobic zone during HIIT. Aerobic threshold is defined as the intensity just before the beginning of the accumulation of hydrogen in the body, at an intensity where our body can handle the stress put upon it and use oxygen to create more energy and clear away bi-products of the effort.

Can you recall working out so hard you got a ‘stitch’ pain in your side? That’s the build up hydrogen ions from such high effort that the body can’t clear it quick enough. It’s not sustainable.

An ideal aerobic zone is described by Dr Maffetone as 180 – your age. This is otherwise known as the maximum aerobic function heart rate (MAF HR).

Note: You can go to Maffetone’s website for a more detailed way to determine your MAF HR based on your age, health, and activity level.

Now, let’s get to weekly ideals

Health experts recommend 30 minutes of aerobic activity daily or 3 ½ accumulation per week. This is where you should spend the bulk of your exercise effort. This daily 30 minutes can be seen repeated by health bodies around the world. It’s not the maximum, it’s optimal.

Strength is an important function of being an able bodied human, autonomous throughout life to undertake physical tasks and challenges. Who wants to live frail and weak?

When we strength train, our bodies recover and adapt (keeping a long story short) but recover too long and we regress. We failed to adapt. With recovery rates and regressions in mind, an average adult should aim to strength train twice to three times over a week. Think Monday and Thursday or Tuesday, Thursday and Saturday. And yes, you can strength train and perform aerobic activities in one day. You’ll not day. You might get a little tired, but your body will thrive with recovery.

Mobility is the fountain of youth in terms of maintaining healthy movement (yup, even including healthy bowel movements too). We sit, we lie down and we naturally stiffen up a little. To stay on top of mobility, daily practice is prescribed by the worlds leading experts in movement skills. This might mean just 5 to 10 minutes daily of practicing some mobility moves or appropriate stretches.

Sleep. Despite the claims of some people, a body does need 7 to 8 hours sleep at night to promote hormone function for recovery, rejuvenation, organ and muscle recovery and function and brain health.

Nutrition is made out to be confusing. At its simplest, we as humans need daily protein, vegetables, natural sources of carbohydrate, natural fats and water. The exact amounts I’ll not get into here. Where it gets confusing is when people try to fast track their goals, seek out miracle drinks, potions or start to follow extreme guidelines including the removal of complete food groups. If we follow a mostly balanced diet of mostly the ‘stuff’ I mentioned above, most of the time; we’ll be okay.

HIIT. Ah finally. How much is needed if any? Some might not like the following guideline so if I hurt your feelings, suck it up, embrace a fresh outlook and try it to see what happens.

If, and only if, you are able to:

  1. accumulate 3 ½ hours of aerobic activity in the MAF HR (180-age)
  2. sleep every day for 7 to 8 hours
  3. eat a mostly balanced diet
  4. strength train twice a week
  5. practice daily mobility / flexibility …

… then and only then can your body be subjected to the stresses of HIIT training that should take no longer than 5 to 10 minutes.

And here’s a serving suggestions for just that.

Option 1: 30 secs of high effort followed by 30 secs rest x 5

Option 2: 10 secs of high effort followed by 50 secs rest x 10

Option 3: 20 secs of high effort followed by 40 secs of rest x 5-10

You’ll notice option 2 has plenty of rest. This protocol is the hidden gem (well, not any more as i’ve just shared it… oops)

Performing at high effort, your goal is to sustain high quality efforts. Answer me this. If you are performing a high effort followed by short rest, how well will you perform the following high efforts? Will there be a drop in forms, in effort? Is that the goal? Is the goal to repeat high effort or just to repeat feeling terrible?

High Intensity REPEAT Training

Now it’s going to get juicy as I take you into the new world of HIRT.

The best athletes do not do HIIT as you see in gyms and bootcamps. Yes, they do perform high effort training, but if you observe their recovery, it is programmed to allow the athlete to perform repetitively, with the goal of finding the sweetest spot of high performance. Injury rate is reduced too with the sustainable high efforts paired with generous rests.

This is nothing new and was in fact around in the 90s but fell out of vogue due to the perceived sexiness of crushing oneself in front of others for the glory, pride and overcoming feeling terrible.

Look, I’ve been on both sides of this paradigm. The first time I certified with StrongFirst (RKC) I was killing myself with kettlebell swings in the older HIIT style. Yes I did get fitter but also tweaked muscles frequently. As I prepare once again for recertification I’ll be following the HIRT style of training that in fact clients followed last January (2018). It was common to see ladies improve their swing from 12 to 20kg to 24 to 32kg in just an 8 week program.

This too was following just 10 minutes a week.

As a guideline, what we followed was this:

  • 7 swings with a heavy weight followed by at least 50 secs recovery.
  • Pulse levels would increase to approx. 180 – age by the end of each swing set.
  • Recovery was based on allowing the pulse to return to 180 – age – 20
  • As pulse failed to hit 180 – age, if it wasn’t due to fatigue, the weight was increased.

You could try this with any exercise you are competent in. You must not fear the weight or the tool. Just commit, rest, repeat for 5 to 10 minutes and leave it for another 5 to 7 days.

The conclusion

I don’t know truely know when and where the idea started that we must suffer to develop healthy fitness. Science tells us it’s not a valid method to improve healthy fitness. The media sensationalise high effort and reward.

I personally embrace new findings and new or improved ways to optimise my fitness and strength performance and I’ll gladly say goodbye to crushing myself and risking injury if I really don’t need to.

What do you think?

What’s your action point now?

Jamie

20 Minute Freestyle Challenge

Hey ya’ll. photo-output

So, it’s a sunny Brisbane afternoon, the pool is glistening under a late spring sub-tropical sun and the glass of Johnnie Walker Swing scotch is tasting mighty tasty, but… I must interrupt my moment of bliss with a quick mention of the workout I like to throw out when I want to get stuff done in between actual planned days.

It’s a kind of snack between meals that serves as a great opportunity to practice whatever the heck I want to practice.

So here’s the game plan rules.

  1. Choose a light weight, an 18kg kettlebell in my case.
  2. Pick it up and keep ‘er lit for 20 minutes non-stop.

That’s it folks!

With no particular plan of attack or whiteboard emblazoned with exercises, just move non-stop for 20 minutes between each exercise, any exercises you know and want to work on.

The caveat; weight must not rest on the floor at any time.

I typically rotate between left and right arm and work through a list of:

  • Swings
  • Cleans
  • Snatches
  • Windmills
  • Turkish Get Up ‘downs’
  • Floor Presses
  • Presses
  • Push Presses
  • Jerks
  • The Bent Press
  • Rows
  • Bottom Up carries
  • Other Carries
  • Halo
  • Squats
  • Lunges
  • Single Leg Deadlift variations
  • Prying Goblet Squats

Darn, the list could go on.

This is just a workout but serves as a great opportunity to put in a practice session with a nice strength endurance outcome.

You could use a sandbag, a barbell, a medicine ball, bodyweight movements (which is actually the hardest option) and you can even use a concrete block or a sledge hammer too!

Have a go sometime you feel the urge to workout and let me know what you did.

8 Week Metabolic, Muscle & Strength Program

8 Week Metabolic, Muscle & Strength Spring Program

A Fusion of Kettlebells and Bodyweight Training

INTRO

The FitStrong Spring Program is a simple fusion of both strength focussed training and metabolic enhancing training using Kettlebells and bodyweight movements..

The three days that we will rotate between place demands on two different energy systems.

Day 1: One pure power and strength

Day 2: Endurance and muscle building.

Day 3: Vital ‘Other Stuff’

Now, you’re probably not going to turn into Arnie overnight or even after 8 weeks but creating the stimulation for maintaining muscle hypertrophy helps immensely in creating more favourable conditioning for increasing muscular metabolism and hopefully fat loss.

To simplify, one session you’ll lift heavy with lots of rest and the other session you’ll push a little longer and get a little out of breath.

At FitStrong we heavily promote moving better as well as developing our strengths. With this in mind, the program does include elements of mobility and bodyweight movements also.

4 x 10

This program is built with four (roughly) 10 minute sections, finishing with a 5 minute cool down (either static stretches or repeating some of the warm up mobility movements).

Why? Oftentimes I hear frustrations that, “I’ve not got time for a 30 to 45 minutes training session”.

This program is slightly unique in that you don’t have to complete each of the four sections and that if stuck for time, you build your daily routine to meet your time budget. Only got 10 minutes? I’d recommend just running through the warm up mobility routine. Yep, if stuck for time, guaranteed you’ll be slightly more stressed too. For that reason your body does not need more stress in the form of muscular stress. The body when under stress needs a reset. The warm up will offer just that.

Got 20 minutes? Do the warm up then any of the 10 minute blocks that you’d like to do. Keep it simple.

Of course, you might find that once you start, that you might find it easier to squeeze in one more 10 minute section…. go for it.

 

Each training session emphasises pressing and rowing to develop the shoulders and arms in general. We play with various leg movements and both days use the kettlebell swing to enhance power and fat utilisation using tried and tested StrongFirst ‘Strong Endurance’ protocols.

But here’s the caveat – I’m not a believer that exercise is a good tool for body fat loss. Yes, strength exercise helps to boost the metabolic rate but pales in comparison to dialling in our nutrition habits.

So, I will be providing just ONE Nutrition Challenge to accompany the exercise component. We’ll get to that soon.

I do have an online version of this to be released on my Teachable platform, but if you prefer a slightly more low-tech access to the program, for $20 you can have the PDF version with workable links to video demonstrations. Yep, if you print the PDF the links don’t work!

At the checkout, once you completed the purchase the receipt page will include the link to the download. But, if you don’t want to go through that, once you’ve paid and I receive confirmation from paypal, I can email you the PDF too. Your choice.

Want to keep busy, fit and strong up to Christmas?

Just A$20  Payment Link (redirects to PayPal) 

Any questions or do you want access to the high-tech online version? Just shoot me a message below.

 

Pre Christmas Strength and Fitness Program

We don’t offer cheap Personal Training (but keep reading haha) but we do offer Great Personal Training in shared sessions. Yep, you get all the personal attention you need just sharing the training session with 1 or 2 other people AND at a reduced cost.

We currently have openings in morning sessions on:

  • Tuesday @ 5:30am
  • Thursday @ 5:30am
  • Saturday @ 7:45am

(Other mornings are available too for new groups)

If you want to get all strong and fit for Summer, get in touch in time for our morning Spring Program kicking off Saturday 13th October 7:45am. (There will be an-board session in the week leading up to the Saturday)

Want More Info – get in touch below

 

The Program is set up as a starter program for 8 weeks, after which you can opt to stay on for the summer program.

So, what is the program?

At FitStrong we build our programs around helping people to move better and build real world, practical strength. This Spring program has an emphasis on:

  • Upper Body Pushing strength (who doesn’t want strong arms and shoulders this coming Summer?)
  • Squat movement variations to keep our knees and hips healthy and strong
  • A focus on explosive strength with kettlebell swings. Cant Swing? Well, I’ll teach you how to swing with a simple 4 step process. Don’t want to swing? Well, that’s fine too. There are options for other activities. This is still personal training but in a small group setting.
  • Abs – got to keep those abs strong!
  • In addition, we’ll take a look at nutrition with a simple challenge.

I can’t give too much away as programs hold $$$ value and releasing full details to the world would be fool-hardy.

How often must I train per week?

Great question. I’d love it if everyone could come along at least twice a week but I totally understand if this isn’t an option for you. If once a week is all you can commit to I can offer some homework to squeeze in at home. This can be customised for blocks of 10 minute sections.

As a bonus incentive and reward for reading this far (well done) I’ll gift you a great ebook all about getting you abs into kickass shape  – in fact, here it is.

The Top 3 Abdominal Exercises You_re Not Doing! (1)

FINAL NOTE:

If coming to our gym doesn’t work for you, this same program will be released as an online program that you can follow along to at home, in you own time. This of course will be a fraction of the cost of face-to-face training.

If you’d like to be put on the application list for this 8 week program, reply below.