What is your exercise plan for the New Year? Do you have one? Is it even on the radar? Well this is a great time of year to start planning or revising your exercise goals for the coming year.
Maybe this will be the year you start exercising, maybe this will be the year you set higher goals, or possibly start a new sport or exercise pursuit.
I personally will be continuing to strengthen my right knee/leg (just recently got a partial knee replacement). I will also be focusing on improving my kicks as well. I got a new set of kicking targets that I am having fun with.
I plan to keep with my lifting routine of three times a week, cardio at least two times a week, long stretch routines twice a week and martial arts training whenever I can, weather permitting (my school is still closed due to Covid-19). In a perfect world I do martial arts training two to three times a week.
I also plan to start using the Lose It app again to better track my input vs. output.
Other than that I will just keep keeping on…because that is how to get it done, consistency and persistence are always the way.
Let me know what your plan is, I’m curious to know.
Everyone has their kit, gym bag, equipment etc. that they need and use regularly. Personally if don’t have just what I need or am used to using I am ornery.
If I’m lifting I will always have my belt, straps, elbow compression sleeves, knee wraps, bar clips and flat soled shoes. I may not use all of them for every workout but they are just must haves.
If I’m practicing martial arts I like wearing wrestling shoes and knee braces. If I am practicing sticking and kicking, I of course need one or more heavy bags. By far my favorite heavy bags are the long Century Wave bags.
When doing cardio, which after all my knee surgeries is mainly the elliptical or the bike, I need my iWatch, iPad, iPhone, and AirPods or some combination of them.
I am also usually always listening to music, AirPods make it possible to not have your iPhone close to your person (I’m sure there are Android options as well – I just happen to be all in with Apple products).
And maybe most important items (especially these days), my water bottle and a mask if at the gym. I like the hidrate spark 3 water bottle and I am currently using the Under Armour mask.
I’m curious what does your kit look like?
Train Hard, Train Safe!!
Testing out some new neck training equipment
Having been an exercise enthusiast all my life there are times when it can be a bit of a grind. So what’s to be done to help with boredom or need for motivation?
My first go to is of course music…if it drives I listen. Have a play list ready, and work on updating it every so often to keep it fresh.
On occasion I might try a new supplement or revisit an old one. I’m actually about to try Animal Paks again.
New fitness gear and clothing are great go to as well. New outfits, especially new t-shirts are top for me. Then of course any new fitness gear is epic, I am now trying out some new neck training equipment.
I also like to use fitness trackers, and diet apps they are great ways to track progress and viewing the results of your efforts. One of my favorites is LoseIt.
And last but not least I like doing research – getting books on exercise theories and techniques and checking out YouTube.
What do you like to do to keep yourself motivated I’m curious let me know.
Train Hard, Train Safe
How much exercise do we need? You hear it all the time one hour of cardio day, make sure to lift weights, stretch, and so on.
Well I’ll just let you know I do, and it’s not necessarily what I recommend as everyone is different but here it anyway.
I like to lift three days a week, I usually will train a three day split routine that I vary every six weeks or so.
I train martial arts two to three times a week, which is a challenge these days as our school is still not open unfortunately.
I will stretch on average two days a week, I could use more!!
Cardio will usually be two to three days a week, that has been a little less since I am still in physical therapy for my partial knee replacement but can do about twenty-five minutes on the elliptical so far.
Is this enough…I don’t know but its a routine I like and it makes me feel good and that is as important as anything else.
Let me know what you like to do?!
Train Hard, Train Safe!!
Obviously the state of play for personal training has changed for personal trainers and their clients. My clients are in three camps – Some train at parks or tracks, some are doing virtual workouts and a very few are coming to the gym. These are established clients and the transition has been fairly easy.
The bigger question for me and the industry is what to do with a new client that doesn’t want to go to the gym and really wants the in-person experience. Well it seems straight forward, just take it outside. But what happens with winter coming?!
My answer is to to make your move now; get your clients up and running outdoors and start gently easing them toward the idea indoor/virtual workouts. This goes for your current clients that are training outdoors as well. In a few weeks you will have established a nice working relationship with your new client(s) and then you can start to move forward with the winter planning.
Start by explaining to them that with just a few pieces of equipment that their homes can be workout ready with very little effort. This shouldn’t be too hard as they are already used to going minimalist by now anyway. Also encourage them to start ordering equipment now; it’s hard enough to get home exercise equipment these days and will only get worse with the colder months coming soon.
Get your clients acclimated to this shift now and you should be set for a strong fall and winter.
Train Hard, Train Safe!!
Be it an albeit obvious subject for a blog post considering its source, it’s still a valid relevant question. We are in strange times and it’s extremely easy to let healthy pursuits fall to the wayside.
Just because you are stuck at home is no excuse to side step the attentions of your physical well being. There is always a way to make it work and in many ways we are now afforded with much greater control over our day to day and even hour to hour activities.
Do a little research and get it done!! Start a new exercise routine, start a new diet (check with your Doctor if you have any health concerns with any new program you are about to begin). Just do something!!
If this isn’t convincing enough take a look at this article I came across and pay close attention to what exercise does for your immune system https://www.norwalkhospital.org/newsroom/article-listing/adults-exercise-and-covid19.
Pandemic or not, exercise is something everyone needs!! Take advantage of the time you have and establish healthy habits.
Be well and be safe!!
Sorry it’s been an age since I’ve blogged, but I thought I’d get some feedback from your guys.
Here are my stats currently:
Height 6 feet
Kung training: 2-3x a week
Stretching: 2-3x a week
Cardio: When I can get it, admittedly lacking in that department currently
So not it’s your turn…
What are your stats and what are you up to physically?
Train Hard, Train Safe!!
What type of exercise do you engage in? Weights, Yoga, Pilates, running, elliptical and the list goes on. Is one better than the other?! Tough question, with no easy answer. The answer may be in another question – How is your stamina? Whatever type of exercise program you follow does it provide you the ability to sustain prolonged physical effort?
If you do lost of cardio you will have a well developed cardiovascular system but may not be able to lift heavy weights; if you only lift (body building/split routines) you can lift heavy weights but will have almost no stamina. The Yoga and Pilates genre is great for flexibility, some strength and slightly better when it comes to stamina but not great.
So what is the approach needed if you want true stamina beyond just being able to run/do cardio mile after mile?
Well from a class or group exercise standpoint it would have to be crossfit. It’s a perfect blend of strength and stamina work. However there is a steep learning curve and chance of injury. But the answer was aforementioned – you need a blend.
Good examples of athletes that have the “blend” are boxers and MMA fighters. They have a great combination of strength and stamina. Surprise, surprise I have been doing martial arts for 30 years.
My current program is 3-4 days of martial arts training, 2-3 days of cardio and 1-2 days of lifting but when I lift it is a non stop burn, sort of like a MetCon in crossfit but longer and I hope safer.
I’m not advising anyone to fight round after round, but do you have the stamina to do it? Strive for that type of stamina and I promise you, your level of fitness will be superior!!
Here is quick update on my knees. I have started back with my martial arts training and all is going well, actually no aches and pains at all so far.
I recently changed my whole workout routine and will be avoiding heavy squats, with a much greater focus on functional movements and calisthenics. This type of training is surely still a test of my knee(s) integrity but more from a volume standpoint. That being said, I have been sore and tired after these workouts but again no issues with my knees.
I also just started my “kick/punch” training (12-15 rounds of heavy bag work, with both punches and kicks) and so far the knees feel good as well.
The only thing I haven’t tried is running, my cardio work has been all elliptical. Running in my last bout of knee issues was absolutely the main driving factor. Seeing as how this current regimen is working, I don’t feel like rocking the boat so l’ll stick with the current regimen.
Long story short it seems that the Synvisc One shots (http://bit.ly/2oz6x7P) are working.
Knees good, me good, all good!!
So as I was training one of my clients the other day, it hit me that I may actually not be able to keep up with him/my programming. It was certainly bitter sweet seeing one of “pupils” doing so well but this also came on the tails of starting to feel winded while training martial arts and a realization that I can’t rest on my laurels.
It then dawned on me that since my last 10k race and my knee issues I have done zero cardio and only split routines for weight lifting. This would be great if I was a bodybuilder doing mass work in the winter but it doesn’t do much for my physical fitness and martial arts training. Am I in shape, yes certainly, am I fit…I think not currently.
That being said today was day one of my new training program and programming will be roughly as follows.
Two days of lifting focusing are minimal rest, lots of calisthenics, kettlebell work and functional movements.
Here is an example:
1000 m row
Chins 5 sets (3 overhand 2 underhand) of 10 sets with 30 bicycles in b/w
Complete in 50 min
*with weight vest
Other days will be filled with cardio – elliptical, some running if my knees can handle it, and as much stretching as possible (at least 3 days a week), I really want to finally achieve a lotus position.
I will also try to maintain my current Kung Fu training at 3-4 days a week.
I’ll keep you posted…
Train Hard, Train Safe!!