A pint of sweat.

Listening to doubt.

2010-08-14T12:25:00.002-04:00

You've heard it before: nothing worth having comes easy. Forget about putting in quality work, getting enough rest, not eating enough, eating too much and so on, because sometimes the hardest part about training is just showing up. Sometimes the very thought of it can be intimidating. We begin doubting ourselves, "will this conquer me today?" - "do I even have time for this?" - "is my lunch digested enough?" If you need a reason to quit, this little voice will provide you with a lifetime supply. In short, this little voice will kill you and all of your dreams.

The most common dividing factor between failure and success is the will to act on our desires. Many people have a strong desire their entire life, but it is almost always "too late" when they realize desire alone is not enough; barely enough. Most every skill requires countless hours of practice and (in some cases) hard work (the latter scares most back inside) but exercising the focus and commitment to succeed are skills within themselves. The will is a mental muscle and must be treated as such.

So then, how do we silence the little voice of doubt? We don't. I use the voice as a gauge, telling me when I have reached my limits -- when I can go no longer -- and then I push ahead.

Find what works.

2010-04-09T00:47:00.002-04:00

I use to frequent strength & fitness forums in search of that magic diet or mystical strength program - really, I was just looking for an excuse for my lack of determination (reading only gets you so far, true understanding is only gained by doing). I would start a program with high expectations, only to fizzle out weeks later when the results didn't show. I guess I thought the program would do all the work for me?

There isn't some 'holy-of-holy' routine that works for everyone, which is why it's important to be flexible with your goals and experiment until you stumble upon your own unique formula. This is why it's a good idea to document your progress by keeping a training log or snapping a weekly picture (or starting a fitness blog). Simply by jotting down your daily routine, you begin to notice a gradual increase in weight, reps and overall work capacity (you could even write detailed notes, like "felt great, add more weight" or "smooshed finger, lacked focus, need rest"). This is will give you a birds-eye-view of your progress, work volume and overall training frequency. It's just about finding what works for you and your lifestyle.

Here's an example of a challenging strength circuit (Evil 6) I tweaked to work within the means of our equipment. It starts with shouldering a sandbag, lunging forward and then returning the bag to the ground - that's one rep - alternate legs until you've completed six. Next is a variation on up/down's - dropping to your stomach and progressing to your elbows, hands and then feet. The rest is self-explanatory. Remember, when it's all said an done, your results rely soley on the intensity of your work and consistent effort.

Sandbag Shoulder/Lunge x 6
Up/Down (stomach-elbow-hand) x 6
T-Handle (or double db) Swing x 6
Burpees x 6
Sledge Swing x 6/side
Neutral Grip Pull Ups x 6

Repeat x6

Rest 90 sec between rounds

Excercise the excess.

2010-04-01T17:58:00.004-04:00

There is no secret to being a fit, happy, healthy person. The fitness industry would have you believe that they hold the cutting-edge secret to better health. They want the general public to remain dependent on their overpriced gizmo's and diet plans. Really, there is nothing complicated or confusing about health and fitness. Eat clean foods when you are hungry - drink plenty of water - work hard - and get a good nights sleep. It's as simple as staying consistent with your efforts, while measuring your progress.

It also isn't necessary to rely on a public gym schedule. Many of the tools I use for training were built cheap (most under $20) using parts from a local hardware store. If you walk through the park across the street from my house on a training day, you are sure to see a heavy-breathing, bearded man climbing rope, hoisting sandbags overhead or shot putting dumbbells. Sure, I get strange looks, and from time to time I get participants, but mostly I have fun challenging myself while working up an appetite. Some understand it - others don't - it's not for everyone.

The Jabs team did a great job with Tuesday's training and went on to do punching drills on Wednesday. Today's challenge will target legs, core and back, using a few of my favorite homemade devices (sandbag, t-handle, tire pull). This is yet another example of using simple devices/movements with an ultimately effective outcome. It's not rocket science!

Sandbag Shoulder x 5/side

Sandbag Squats x 8

Mountain Climbers x 20

Burpees x 10

T-Handle Swings x 10

Sprint @ 50m

Tire Pull using 30' rope (pulling a person sitting on a tire)

Jumping Jacks x 20

Repeat x 5

Rest as needed, limit to 120 sec between rounds

Physical Expression

2010-03-30T17:31:00.003-04:00

I've had fitness goals in mind since 2003 that couldn't withstand the tenacity of daily life. I could always find a reason to put off training, intimidated by the work, afraid to experience pain. Though I am still beyond arms reach of many of my goals, I have since learned to use the pain as motivation. I began to see the opportunity to express my body instead of just shuffling through the motions like some automaton (because if it isn't fun then it's work). I also don't use a mirror when I train because it focuses my energy in the wrong direction. Listen inward and try to feel alive; make the experience count!

Today, I am returning to Jabs Boxing & Fitness as Strength & Conditioning "Coach Dizzle" and thought I'd try something that illustrates this point very well. This routine works the upper and lower body, using strictly body weight (no equipment required). You will be crawling, leaping, and bounding across the pavement for 5 rounds - training explosive strength and coordination (much like a round in boxing) - until finally you curl in to the fetal position, trembling in a puddle of sweat. Be expressive!

Leaping Burpee's x 30'
Bear Crawl x 30'
Plyometric Push Ups x 10
Reverse Bear Crawl x 30'
Diamond Push Ups x 10
Crab Walk x 30'
Knee Tucks x 10
Reverse Crab Walk x 30'

Repeat x 5

Rest as needed, limit to 60 sec between rounds.

Simple advice.

2010-03-29T15:50:00.080-04:00

Of all the complex problems in the world, the simplest solutions are often overlooked. Life is consuming; there are so many things going on all-at-once that it gets to be overwhelming. This often leads people searching for the path of least resistance, for we are a society that value's instant gratification and (worst of all) we feel entitled to it. BIG companies with BIG money exploit that weakness by offering "Outstanding Results" for little to no work - guaranteed.

"In just 5 minutes a day, you can have 6 pack abs without ever lifting a finger!!! You do absolutely NOTHING!!! Enjoy INSTANT results!!!"

This 'little to no work' strategy is obviously a bogus claim or we'd be surrounded by ripped soccer mom's and muscled couch potatoes. I propose a better strategy: 'get to know work' because no matter who you are or where you come from, life is swift, unexpected and full of hard lessons - guaranteed. Old-fashioned hard work can't be packaged, it can't be sold, and it doesn't neatly fold up for beneath-the-bed storage. It's something you carry daily in the form of self-respect, restraint and strength beyond measure, all that differs is the price we pay - be it blood, sweat or tears.

My simple advice? Train your mind and body to be tougher than life's problem's.