Category Archives for "Training"

Monkey Bar Success

Here is a short video of my 5 year old doing the monkey bars for the first time.

Here is what you need to know about this video:

  1. I scream a lot because I am super excited so lower the volume.
  2. Up to this point the furthest he had gone was 2 rungs.
  3. Perhaps it was because the video camera rolling that he was able to go from 2 rungs to all 8 rungs, a 400% improvement. But the moral of the story is, sometimes you need to step on stage to make magic happen.
  4. A good cheering section may help your progress.

Enjoy. Leave a comment. Do you monkey bar?

Cheers,

Armando

Courage to Listen

In our fast paced world listening almost seems like a luxury not afforded to us.

Over the next few paragraphs I hope to persuade you that listening is not a luxury but a necessity if you want more energy and abundance.

Think about everything you have ever been told about losing weight and getting fit.

It usually goes like this, “Eat less, move more.” (Sound familiar?)

What if this was all wrong?

What if not doing was actually more effective than doing?

Recently I was doing an assessment on a new client. She was frustrated with the way she looked and felt. She felt completely drained. She wanted to lose 30 lbs. Over the past few years she kept pushing harder but kept falling short and so the vicious cycle of frustration and self doubt continued.

She had signed up online for a 2 week intensive with us but after our assessment I explained to her why this would actually be the worst thing she could do for her health. Instead of leaving it there I created an alternative restorative plan. I wanted her to do it for 2 weeks then return and we would evaluate her progress. After I gave her the plan for the next 2 weeks that included meditation, walking, sunbathing, she instantly looked as if a huge pressure was removed. She finally had permission to listen to what her body had been telling her all along. She radiated with warmth and confidence.

 

Do you have the courage to listen?

In the above example my client was primarily operating in the sympathetic nervous system. Said differently, her body was operating as if she were surviving a life and death situation, like being chased by a lion. In this mode your body doesn’t digest the food you are eating and extract the nutrients needed, so you lack the energy. Because your body feels it is fighting for it’s life it stores more fat for later to protect itself for this emergency. Her body was not recovering properly. Her ability to create new information and problem solve were greatly reduce. She felt “burned out” which stimulates cravings for sugary and fatty foods that help satisfy the chemical and hormonal needs the body wants in the short term.

What do you do?

Do you push harder or do you take time to listen?

Carving time to listen and implementing what your body is asking for, in spite of conventional “wisdom” takes courage.

 

Be courageous today. Listen, feel, and grow stronger.

If you feel trapped, frustrated, or burned out and want some direction feel free to contact my team and I at 305-741-0560. We are here to serve, guide, and support you on your journey.

Cheers,

AC

 

 

 

Start the fire

Fire in a survival situation is one of the most important things you can have.

Fire can help you make water drinkable by boiling it.

Fire can give you warmth as the temperature drops and it keeps moral up literally giving you light in a dark situation.

Making a sustainable fire has a lot of similarities with creating and achieving successful goals.

In order to start a fire you need to have tinder. Tinder is usually smaller processed wood/plant fibers that are easily ignited. From there you add some really thin twigs to grow the fire, then you add pencil thin wood called kindling. As the fire grows from there you add larger pieces of wood as fuel to keep the fire on for longer.

 

Light A Fire Under Your Goals

Fire = Understand what your vision, your goal, you end results looks like.

1.   Tinder = Create a simple action to do daily that will easily give you momentum towards that goal. If your goal is to lose weight you may want to do 5 minutes of walking first thing in the morning. This not about creating the best program but doing the action that is easiest, an action with very little resistance on your part. Do this for about 15 days.

2.   Kindling = As your momentum grows, add some tasks that are more challenging. Add push ups and squats interspersed in your walk and add more time. Don’t add too much. You should still feel the desire that you can still do more daily. You want to maintain that hunger. Do for another 15 days.

3.   Fuel = Once you have established a steady routine for about 30 days you can get into making some heavier changes like your diet or increase the intensity of your training. Add one thing and do that for 30 days. Again don’t be in a hurry to keep adding more things.

 

Here is an important element about fire just like your goals. If you add too much too soon, you suffocate the fire of oxygen causing it to die. The same happens with your goals. Everyone is pumped those first 2 weeks but what happens as life happens. How many times have you started a fitness program full steam ahead and something happens and “You fall off the band wagon”?

 

Do you really ever “fall off the band wagon” with brushing your teeth or bathing?Are you creating habits that are sustainable? Not really. Why because it is a habit that you have been training your entire life. Focus on the habit approach and there will be no bandwagon to be on. 😉

 

Lifestyle and daily action is the surest way of success. “Slow and steady wins the race.” I know it’s frustrating when you want it now but always worth it if you commit to doing it.

Be patient, be consistent, be excited.

Cheers,

AC

******SIDE NOTE******

I recently took the kids camping and it was great. The weather cooled down, we had a nice comfortable tent with plenty of space, and best of all we got to explore. I decided that all food would be made over fire.

Dinner: smoked salmon, quinoa with split peas.  Breakfast: 6 eggs & 1 lbs of spinach

Dinner: smoked salmon, quinoa with split peas.
Breakfast: 6 eggs & 1 lbs of spinach

 

In order to make the fire we had to find the right fuel. Tinder to help get the fire started, kindling to slowly grow the flame, and finally fuel which sustains the fire. Below is a picture after we collected all the wood. Below that picture is a special wood called fatwood. It is wood from a dead pine tree that had all the pine resin collected there. The pine resin is very flammable. It is where we get turpentine from. Enjoy. 🙂

firewood

 

 

2

Nik Wallenda – Skywire Across the Grand Canyon

On Sunday, June 23rd, 2013 Nik Wallenda of the famous flying Wallendas did the unthinkable. He walked on a tight rope, 2 inches thick, the equivalent of 4 football fields or a quarter mile across the Grand Canyon. To put things in perspective as to how high he was, he was walking at an altitude higher than the Empire State building. Oh did I mention that he was not tethered, there were no safety harnesses or nets to catch him if he fell.

 

Does he possess any superhuman traits?

Leading up to the event they did a bunch of tests that concluded that Nik had a great ability to calm himself under stressful situations, like walking suspended over great heights. They also concluded that he had great balance (I know shocking, huh?). The conclusion of these tests showed him to be superhuman compared to the average person.

 

Walking on a wire makes you superhuman.

Using the same logic the media used I can make anyone superhuman given enough training. That is just it, normal is the equivalent to a C, which means average. It is what everyone else can do or better yet is willing to do. Here is what they failed to share with the public. Nik has been walking on the high wire since he was 2 years old. Everyone in his family did it. This is what he saw 365 days a year. They never mentioned the countless hours of focused practice Nik puts in on a daily basis to make him the best tight rope walker of our day.

As a physical therapist and movement connoisseur I know that everything Nik did can be trained. You can train your balance to be better. You can train your body to relax under extreme conditions, you can train to walk on a high wire, and you can train your mindset to focus on success. That being said, I am not saying that anyone can walk across the Grand Canyon. There is a reason why he is the first. He is the best. I can guarantee you no one has put in as many hours as he has.

Nik is 34 years old. He started when he was 2, so if you gave a really conservative guess of 1 hour a day every year for 32 years that is a total of 11,680 hours of practice. (By the way, I’m sure he has logged in way more hours than that.)
I know you may be saying to yourself, “There is no way I can do that, my balance is horrible, and I am afraid of heights.”

My question to you is, Do you think this would be and feel different if you started when you were 2 years old?
Let’s say nothing changes as we don’t have the luxury of time travel, yet.

Let’s assume that you are a 43 year old mother of 2 wonderful kids. You have poor flexibility and strength. You are afraid of heights and you’d probably fail the walking the line drunk test absolutely sober because your balance is that bad. (Know anyone like that?)

 

You could walk across a tight rope.

I know you still think I am crazy.

Let’s put things into perspective. If I worked with you 7 days a week, for 1 month for one hour on your flexibility and balance do you think you’d improve on those two things?

What if you did it for 3 months, do you think you’d improve more?

What if we did this for 1 year and added the techniques of walking on a tight rope that was only 3″ off the ground – do you think you’d get better than you are today at walking on a tight rope?

The answers to all these questions are a resounding, YES!

Why? because you’d work on the skills and habits necessary to improve. While you won’t be traversing the Grand Canyon on the high wire I can bet you’d be better than you are today. Probably walking a good 10 meters or more.

 

Do I want you to be a tight rope walker?

No. (Unless you want to be.)
My point with this post is 2 fold.

First – I want you to take responsibility for your potential.

I’m tired of hearing people just assume that someone is more talented than they are. Most people don’t think about how much these great performers work. I am not saying that you’d want to walk on a high wire but what do you want to be great at? Are you putting in the time daily to get a little bit better? One of my mentors, Pat Rigsby once told me to focus on being only 1% better each day than the day before. At the end of the year you will have improved 365%. That seems like a lot but if you have the commitment, the dedication, and patience to focus on improving only 1% it will add up.

Second – With enough time and dedication you can accomplish miracles. The question really isn’t can you do it but really it is, are you willing to put in the work necessary to achieve it?

That is why I find it interesting when someone comes to me wanting to lose weight that has gained 50+ pounds over several years and expects it should be off in 1-3 months. Weight loss, like life, is not about a diet or a magic pill that makes everything better. No, it is about developing the healthy habits necessary to enrich your life and do them daily no matter what.

I can guarantee that Nik Wallenda has had many days that he doesn’t feel like training. But I am sure that he does something daily to help him get 1 step closer to his goals. For Nik his decision to skip training literally could mean immediate life and death. What if your decision hinged on life and death, would you change anything?

 

Tight Rope Walking = Your Life

Tight rope walking is a great metaphor for life. If you look to the right, if you look to the left, if you look down, it can be scary. Too many people get distracted when shooting for their goals. The point of tight rope walking is to safely get to the other side. So look forward, focus on what you want. Be patient and most importantly take 1 step at a time.

 

Cheers,
AC

 

PS – Watching Nik Wallenda cross the Grand Canyon was one of the most inspiring things I have ever seen. He is amazing at his art. I want to congratulate him for his success and for helping me see that it is possible to push past our self imposed limits. Like I mentioned above, greatness is not something you achieve from one day to the next. It is only achieved by taking it one step at a time and performing the habits every single day.

PPS – I leave you with this brilliant quote by the great Aristotle:

“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”

PPPS – If you haven’t watched the video here is a short clip of the death defying spectacle.

 

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Leg Blaster Core Workout

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*NOTE: If you don’t have sliders you can use PAPER PLATES.

(You can get the sliders at Bed, Bath, & Beyond -> click here)

 

If you are looking for a fun, effective leg and core workout that can be done anywhere look no further. This Slider Seduction workout will trim, tone, and tighten your lower body and core. Before I go on I just want to mention that even though we are performing all the exercises with the sliders, this entire workout can be performed without sliders (except the leg curls).

Let’s dive in…

Workout:

1.   slider fwd/bwd lunge

2.   slider mountain climbers

3.   slider side squats

4.   slider leg curls

5.   slider push-ups reach outs

6.   slider plank jacks

 

Workout Levels:

Level 1:  4 sets of 7 reps each

Level 2:  4 sets of 14 reps each

Level 3:  4 sets of 21 reps each

 

*IMPORTANT:  Start at level 1 and see how your body responds. After having done the workout several weeks at level 1 then progress to level 2. There is a concept that is called M.E.D. or Minimum Effective Dose. Meaning do the least amount of work to achieve the result. The reason for this is you don’t get any extra benefit from going harder than you need to. By doing so you predispose yourself to injury and will have to work harder just to maintain the same level.

 

Any Questions on this? Leave a comment below or call us at 305-741-0560.

 

 

 

1

Electric Chair Full Body Workout

 

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Electric Chair Full Body Workout Challenge

Enjoy this full body workout. You can do it anywhere as long as you have a sturdy chair. Make sure you focus on technique first then speed. If you are not doing the exercises correctly then it won’t activate the muscles they need to and you could injure yourself.

Start off by completing 3 rounds and work your way to 5 rounds after several weeks.

 

Workout

 

1.   Step Taps (20 reps)

2.   Inclined Push-ups (10 reps)

3.   Chair Dips (10 reps)

4.   Raised Leg Pike Push-ups (10 reps)

4.   Step Taps (20 reps)

5.   Kick Overs (10 ea)

6.   Incline Side Squats (10 ea)

7.   Bulgarian Squat (10 ea)

 

*BONUS:  If you want a different challenge do each exercise for 1:00. It will make it more difficult and add more cardio intensity to it. Enjoy.

 

Let me know how you enjoyed the workout and if you have any questions.

Cheers,

AC

Core Training – Planks Level 1a

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People often confuse hard workout for effective workouts. This workout, though simple, will help set the base for many of the more advance level exercises. Add this to the beginning of your routines to wake up and activate the proper stability muscles.

 

3 SETS:

1)   Front Plank Hold (15s)

2)   Side Plank Hold (15s each side)

3)   Rear Plank Hold (15s)

 

How To Progress:

Start with the recommended 15 seconds for each exercises. Once you have mastered each exercises move up and extra 5 seconds. When you can get to 60 seconds for each with proper form then move to level 2. Enjoy.

Cheers,

AC

 

 

Travel Workout Series: Vol. 2

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This is a great mini cardio workout you can do right in your hotel room or at home when you don’t have an opportunity to go to the gym. It is going to elevate your heart rate and get you winded. This is normal. This is an effective way that is not so monotonous to get in your cardio.

Enjoy the workout.

 

Workout Exercise:

Perform 6 Rounds of the coupled exercises below.

Group A:

[Stomach to stand-up (15s) + Lizard hops (15s) + Rest (15s)] 6 Rounds

Group B:

[Jump Squats (15s) + High Knees (15s) + Rest (15s)] 6 Rounds

Group C:

[Defensive Pumps (15s) + Mountain climbers (15s) + Rest (15s)] 6 Rounds

Group D:

[Speed jacks (15s) + Plank Jacks (15s) + Rest (15s)] 6 Rounds

 

If you have any questions about the workout or exercises please leave them on the comments section below.

Cheers,

AC

 

7

Travel Workout Series: Vol. 1

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This is an easy full body workout to do.

You can do it anywhere. It is  great for when you are too busy to get to the gym, when you are away traveling,  or just need to get a good pump. Enjoy the workout.

 

Workout Exercise:

Perform 6-10 Rounds of the circuit below.

1.   Split Squat – Right leg (5)
2.   Split Squat – Left leg (5)
3.   Goodmornings (5)
4.   Table Top Bridges – Reach right (5)
5.   Table Top Bridges – Reach left (5)
6.   Close Grip Push-ups (5)
7.   Wide Grip Push-ups (5)

If you have any questions about the workout or exercises please leave them on the comments section below.

Cheers,

AC