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Tag: flexibility

Two is One and One is None

April 13, 2022
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| Health and Wellness

Two is one and one is none is a concept used by Navy Seals that simply means to have a backup plan.  It means having one of something is like having none and that having two of anything is the same as having one. This important concept is not only extremely valuable on the battlefield and in outdoor survival but in everyday life. Taking it a step further, I like to also apply this to healthy eating and exercise.

Exercise and eating healthy are the two key components of living a healthy lifestyle. Yet too many people leave these two important components to chance. Then when something causes your day or week to go sideways, without a backup plan your initial plan for diet and exercise goes off the rails.

This leads to inconsistency, frustration, and overwhelm. All of which makes it much easier to get discouraged and just say screw it. I’ll try again tomorrow or next week. For some people, it can mean they may just give up all together.

Fortunately, this problem has an easy solution.

An ounce of prevention is equal to a pound of cure. The best way to avoid all the problems listed above is to create back up systems and have them in place. In life it is not if something will go wrong but when.

Here are some ideas to help you create your own back-up plan for your diet and exercise routine.

  1. Schedule your workouts for each week in advance. If something is on the schedule you are more likely to get it done.
  2. Always have 2-3 backup workout programs that you can do if something pops up and you cannot get your planned workout in for that day. EG. Go for a walk or run. Do a shorter 10–15-minute or 15-30 minute workout or yoga flow.
  3. Shop and prep food ahead of time so the ingredients are ready to go at a moment’s notice to throw together something tasty and healthy.
  4. Have healthy food readily available. Keep healthy bars, snacks, and protein powder in your car, pocketbook, backpack, at work, and at home.
  5. Have an emergency meal plan. Simply keep a set of ingredients that will allow you to throw together a healthy meal if you run late from work or the kids practice or game runs over. Instead of grabbing fast food. Quickly whip up a healthy tasty dinner.

A quick caveat. Having a backup doesn’t always mean having the exact same thing that may become lost or broken but something in place that can do a similar job when the SHTF.

Sure, the workout you may end up doing isn’t the exact one you had planned but you still got a workout in. This is better than nothing. Sometimes this can even work out better than the original. Getting something done keeps you consistent and keeps your momentum going. These are two key variables for long-term success.

The old saying of failing to plan is planning to fail always holds true.

Don’t overcomplicate the plan. Take a little time now and create 1-2 backup workout options, backup snacks, and backup last-minute meal ideas. Then save the workouts on your phone and go buy the ingredients for your meals so you have them on hand.

Once again, a plan without a backup plan is like having no plan at all. Incorporating these easy-to-apply techniques can assure that you won’t get caught with your pants down the next time life goes sideways.

To your health,

Kevin

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What Type of Workout(s) Should I Be Doing?

March 8, 2022
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| Health and Wellness, Workouts

We humans always feel the need to complicate things. Never is this more apparent than when it comes to trying to lose weight and get in shape.

People are always looking for that perfect workout. That perfect diet. One day it’s HIIT., One day it’s barre, One day it’s yoga, etc., etc. If this sounds like you then let’s stop for a second and take a deep breath in through your nose. Hold it for a count of 4 seconds. Then slowly exhale through your mouth for 4 seconds. OK, feel better now?

Here is the deal. I am going to break this down as simply as possible. At the end of the day, unless you are training for a specific sporting event, race, etc, it isn’t any more complicated than what I am about to tell you.

If you are currently only doing “cardiovascular” training such as running, cycling, etc. then add some weight training and yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are a meathead currently clanging and banging the weights away at the gym, then add some HIIT and/or cardio training as well as some yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are currently only doing Yoga, then add some strength training and cardiovascular or HIIT training 2-3 times per week for 30-60 minutes.

If you currently only lift and do cardiovascular or lift and do H.I.I.T. then add yoga 2-3 times per week.

Understand where I am going with this?

Don’t have 30-60 minutes a day to do this type of training? Then do 15-30 minutes.

Don’t have time for a full yoga class? Then pick out 1-2 short yoga flows of 10-15 minutes that focus on your whole body and add them to the end of your other workout routines or do them just before bed to relax.

Don’t have time for HIIT or Cardio then add it for 10-15 minutes at the end of your weight training workout.

Get the idea?

The exact workout program doesn’t make a ton of difference if

  1. You are training your whole body
  2. You work out hard each workout
  3. The workout is challenging and gradually increases in difficulty
  4. It is done consistently

If your workouts include all the above, then in a short time you will see results.

There is no perfect workout routine. The key for optimal health and performance is to make sure that you do some form of resistance/strength training, HIIT or cardio training and yoga/mobility/flexibility to keep your body looking and functioning optimally.

It doesn’t need t be fancy or complicated. Simple, challenging, and consistent is all that really matters.

If you’re not sure how to do any of these types of exercise, then hire a coach to help get you on the right track.

Yours in health.

Kevin

 

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A Stretching Routine for People That Hate Stretching: Part 2

July 30, 2021
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| Workouts

Do you sit behind a desk or at a computer all day? Do you stand in the same spot or do the same repetitive task day in and day out? If so, then chances are you are experiencing some form of neck, back, shoulder etc. pain. With more and more jobs today becoming less physical and the fact that people are typically moving less overall it isn’t any wonder why people’s flexibility and mobility are going to hell. If you feel stiff, tight, suffer from muscle aches and pains or find it harder to simply do everyday activities then the following program may help bring you some relief. 

As the old saying goes “if you don’t use it, you loose it”. Just like if you stop exercising your muscle’s will atrophy (shrink) the same goes for flexibility and mobility. If you don’t regularly work on being mobile and putting muscles through their proper range of motion you will become less and less flexible and begin to lose optimal mobility. 

I can hear everyone now. “I don’t have time to stretch.” “I hate stretching.” I get it. I am busy just like everyone else and  yes, I do not enjoy stretching. That is why I try to find and/or create simple, realistic solutions to everyday problems.

The following stretching routine takes about 10 minutes once you get it down. Follow along with the video the first few times to learn the routine. It is simple to do and will leave you feeling better than when you started and definitely much looser. If you are consistent, over time you will begin to improve both your flexibility and mobility.

This program is great to do as part of your cool down after you exercise. It is also great to add to your morning or evening routine. It works great immediately after a nice warm shower or bath.

Give this program a try for a few weeks and let me know how it works for you? 

Yours in health.

Kevin

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Small Steps, Big Changes

March 29, 2021
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| Health and Wellness

One of the hardest things about falling off the health and fitness wagon is getting started again. Many people will be on a roll for a while and getting great results and then life kicks you in your junk and knocks you down. The truth is that this happens to even the most dedicated people from time to time. This post was written to help you get back up and get back at it. If you are having trouble getting motivated to start exercising and eating healthy, please keep reading.

It’s not if life gets in the way and derails your training and nutrition program but when. The trick is get going again. Fortunately, it is not as hard as you think. A common problem is once someone falls off for a while, they get frustrated and oftentimes depressed. Part of the reason for this is that people feel like if they are not able to do as well as they were doing before then it is not worth doing at all. The other reason is that people tend to look at the big picture of everything they have to do to get back to where they were and get intimidated and scared. The trick is to not even think about what you were doing before or all if the things you “should” or “have” to do but focus on one small action step towards your goal that you can do now. Less thinking, more doing.

Depending on how long you have been out of the training and nutrition game you may be very out of shape, feel weak, tight, aches and pains etc. The key is to keep your action step as simple as possible. Do not make it more overwhelming than it already seems to be. Do not try to go from zero to 100 in a week. Simply pick something small that you feel 100% confident that you can do.  For example, set out your gym clothes for the next day’s workout and then walk 10 minutes. Do 10 squats and 10 push-ups 2-3 times per week. If you want to start eating healthier and you have been eating ice cream every night, then starting by not eating ice cream for one night. Sure, you may be thinking “what is that little bit of exercise or dietary change going to do for me?” The answer is to build momentum and confidence. Contrary to what many believe motivation does not lead to action. Action leads to motivation. This approach works for everything in life. The key is that once you start getting some small wins you feel better. You feel accomplished you get into a flow. Then over time you begin to want to do more and more and before you know it you are back at it full swing and kicking ass.

If you have been stuck for awhile or unmotivated to exercise or eat healthy then pick something easy. Even if it is just a small step towards your goal and start by doing that step each day. Then build on it from there. Every great journey began with a first step. Make you first step small and easy and in a short time you will look back and say to yourself ‘Wow, look how far I have come?”

Yours in health,

Kevin

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Choose Your Identity

March 24, 2021
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| Health and Wellness, Uncategorized

Decisions, decisions. Everyday there are numerous important choices that we must make. Such as, what am I going to have for breakfast? Should I wear a button down or a polo? Should I wear deodorant or go au natural? Just kidding, I wear deodorant and just kidding, those are not important choices. One really important choice however, is am I going to take care of myself and be healthy, fit and feel great or am I going to let myself deteriorate, get out of shape, sick and fat?

Choose your identity?

Having trained hundreds of clients for over 25 years, one of the most important common denominators of my most successful clients comes down to this one simple question. Who am I?

The most successful clients choose working out, eating healthier and exercising as a lifestyle. This lifestyle is part of who they are. It is as important to them as brushing their teeth and applying deodorant! Not sure what my fascination with deodorant is today but let us continue, shall we?

People that are not successful being in shape, healthy, lean still have not decided. From time to time they may decide to join a gym, start an exercise program or a new diet. The problem with this approach is that they have not chosen to make that a part of who they are. They have one foot in and one foot out.  Sure, they decided to act which is great, and I applaud them for that first step. Unfortunately, once things get hard or life gets in the way they go right back to square one. Why? Because they did not take on the new identity of who they wanted to become. A fitter, healthier, better version of themselves.

There are many reasons we humans do this. Most of the time it is fear. Fear of failure. Fear of success. Fear of change etc. A great piece of advice I heard from Jaimie Foxx on  a Tim Ferris Podcast is “What’s on the other side of fear?” the answer is “nothing.” And he’s absolutely right. There is nothing on the other side of fear.

Many of us worry about what might happen, about the worst case scenarios and what can go wrong but rarely do they ever happen that way. And even if they do, it would still be a really good experience, a life lesson for you to learn and grow from.

What are your goals? Take a moment and write them down in detail. Then ask yourself is this who I want to become. If the answer is yes, then you must make this part of your being. It must be who you are. If you want to be fit, look, and feel your best then you must do the actions necessary to be that way. It must be a priority. No negotiations. Plan your meals, shop for your food, prep your meals, schedule your training sessions, take your supplements. Show up each day. I am not going to lie. It will be hard in the beginning. The trick is to stick with it. Day in and day out and in no time at all it will become a habit. A beautiful healthy habit. Just like brushing your teeth and putting deodorant on.

To your health.

Kevin

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Stretching for Those That Hate Stretching Series

March 19, 2021
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| Health and Wellness

An Amazing Yoga Flow

If you hate stretching and mobility work raise your hand? If you need stretching and mobility work raise your hand? If you love stretching and mobility work raise your hand? You weirdo. LOL Just kidding. The fact of the matter is a lot of people hate stretching and mobility work. These same people however typically need this type of work the most. So what’s the answer? Create short, fun and easy to do routines that people who hate stretching will be more willing to do. Don’t worry people who love stretching. This series has some great stuff for you too. 

Now more than ever with more and more people sitting for their jobs, binge watching hours of Netflix and sitting in traffic there is a huge rise in poor flexibility, mobility and aches and pains. That’s where this series comes in.

Since I am not a yoga instructor although I kinda play one on TV after our virtual boot camp classes. I wanted to seek the advice of a professional. So I asked my good friend and amazing yoga instructor Kristen from Iris Mind-Body http://irisstudiosnj.com on Instagram iris.mindandbody  to help me out by creating a short, fun, easy to perform yoga flow that works on improving flexibility for all the major muscle groups. These stretches/poses can also help reduce stress, decrease pain and help people feel great. This is a great addition to your morning or evening routine and before and/or after a workout.

Please give it a try and let us know what you think.

Namaste!

Kevin

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Killing Two Birds With One Foam Roller

March 10, 2021
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| Health and Wellness

I hate birds. I mean really. All they do is make noise, fly around and crap on everything. Who needs that? LOL. Before P.E.T.A. loses it on me I am totally kidding. I love animals of all shapes and sizes. What this post is referring to is the  old saying “we can kill two birds with one stone” or we can accomplish two things at once. These two things are killing stress and anxiety and killing bad posture, back, shoulder and neck pain. There is a third benefit. If you do this before you work out it can increase your performance a small percentage. So, what do you have to do to receive these awesome benefits? Your gonna have to read on if you want to find out. 

Most people use foam rollers to painfully work on tight muscles and adhesions. I am not a big believer in this for most conditions, but that is for another post. One thing foam rollers are useful for however, is to decompress and align the spine a bit and to help improve posture. I learned this trick from my late great mentor Charles Poliquin many moons ago. He liked to use it with his athletes before a workout to improve strength during the workout. 

To do this this exercise simply lie on a foam roller lengthwise (Use a 36″ foam roller). Keep your feet flat on the floor and your arms next to your body relaxed with palms up and elbows slightly bent. Lie there for 10 to 15 minutes. You most likely will notice that when you first lie down your neck is hyperextended, and your lumber (lower back) will have a large arch. Over the course of the 10-15 minutes however your spine and the muscles in the anterior (front) of your upper body (pecs, deltoids, scalenes, pec minor, biceps, etc.) will relax and gently stretch due to gravity. This leads to decompression of the spine and allows your spine to align more naturally. This can help decrease pain, improve posture and performance. Today this is more important than ever with so many people working at a computer all day, sitting too much, and looking at their phones, and tablets. 

To make this awesome and easy exercise even better I decided to combine it with another beneficial activity. I thought “well I have to lay here for 10-15 minutes which can be kind of boring” So. I decided to “kill two birds with one stone” and add my daily guided meditation practice while I am lying on the foam roller. I love the apps Calm and Headspace. I like to switch back and forth from time to time but you can choose whatever works for you. Doing this not only gives me benefits to my physical body but also my mental capacity by decreasing stress, anxiety and improving focus, relaxation and performance. A super win-win. 

I love to do this either as part of my morning or bedtime routine. Feel free to experiment and find whatever works best for you. I cannot recommend this enough. Please give it a try and let me know what you think?

To your health,

Kevin

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If You Want To Hurt Yourself Working Out, Then Do This.

March 1, 2021
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| Uncategorized

Over my 20 years of training almost every population of people, there are a few disturbing trends that I see. One of the most pressing trends is failure of people to properly warm-up before they workout. Not warming-up is a sure-fire way to get injured and derail your progress, motivation, and results. So if you want to get hurt and have a less effective workout don’t warm-up.

Point blank, before working out or doing any sport or physically demanding activity you need to warm-up. There is always at least one client that arrives late and misses the warm-up and proceeds to just jump into the workout. Have you ever seen a professional football, baseball, soccer, hockey etc. player before a game? How long are they warming up for? At least 20-minutes. They warm-up to prepare their bodies for the ensuing sport/exercise, to prevent injuries and to improve performance. These are highly tuned, professionals in peak shape and condition warming up. Do you think the average person who sits all day for their job and is not highly active for 95% of the week and not in peak shape and condition can forgo warming up? Hell to the nah!

Now the good news is that you don’t have to spend 15+ minutes warming-up. For most people, a short 5-10-minute dynamic warm-up will suffice.

Important to note, I said dynamic warm-up.  A dynamic warm–up is “moving while you stretch” or stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come. It is not beneficial and can also be detrimental to do static stretching just before vigorous physical activity. Static stretching involves stretches that you hold in place for a period of time, without movement. This allows your muscles to relax into stretch. You do not want to relax into stretch before a workout.  Save static stretching for the cool down and/or off days to work on your flexibility.

The video below shows the dynamic warm-up I have used with hundreds of clients with a ton of success. Before you begin elevate your body temperature and heart rate by doing 2-3 minutes of a light jog, bike, jumping rope, jumping jacks etc. Then begin the dynamic warm-up.

Give it a go just before you start your workouts and lower your risk for injures, improve your performance, flexibility, mobility, and balance.

One thing to note is that even though there are limited studies to prove or disprove any of the benefits of warming-up. Through 20-years of “in the trenches” experience with hundreds of clients of all age groups, I can vouch for the effectiveness of doing a proper warm-up and cool down and the long term benefits they provide.

To your health.

Kevin

Quick and Effective Dynamic Warm-up

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