Strongman

Prowler

Prowler

Structural balance should be a goal in everyone’s workout routine. With that in mind, I decided to add strongman training and yoga into my own fitness routines-I’ll get more into the yoga part in a later post. But, for those of you who don’t know what ‘strongman’ workouts are, allow me to explain.

The word, strongman, primarily took shape in the the 19th century as part of a circus act. Strongmen and/or strongwoman would perform incredible acts of power, strength and balance, which of course, would draw the attention of many spectators.

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Modern day strongman, is not much different, than those of the circus. However, it has been formalized as a style of training. Strongman training requires you to lift, push, carry, flip, or throw heavy things which are anaerobic in nature. Meaning you create tremendous exertion by generating a ton of force against the ground.

Some examples of strongman training include: sled pushing, farmer’s walks, tire flips and medicine ball throws. Most importantly, the strength gained in this type of training is easily transferred to everyday activities such as walking heavy loads of groceries home, or picking up heavy items off the ground. Strongman training=strength and functionality.

Next time you’re at the gym, try a strongman workout instead. A simple Google search will give you a myriad of strongman workouts. Or you can also add strongman components into your workout routine. Such as pairing weighted squats with farmer walks, or chest press with medicine-ball wall slams.

My new favorite conditioning workout is pushing the Prowler for 15 minutes 1-2 times/week. I’ll set my timer for 15 minutes in which I’ll push the Prowler (sled) as fast as I can using the low bars for about 20m, then I’ll switch to the high-bars and drive it back to my original spot. Repeat until the timer goes off. Breathers will be necessary but they should be short; just enough to calm your breath and keep going. In other words, rest enough time to get rid of the black spots in your vision. 🙂 Or if you prefer a formal style of training, then do an allotted amount of sets for 20-25m and rest 1-2 minutes in between sets. Try 6-8 sets x 20m then rest 1 minute, and repeat.

This style of training is not easy, but it’s certainly fun and challenging. For optimal fat loss, try a strongman workout twice a week on non-consecutive days. Break a sweat and reap the benefits of working hard!

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Goals and Resolutions

I’ve always felt like there’s a gap between saying what you want and actually achieving it.

It’s not uncommon for people to become disappointed mid-way their New Year’s Resolution and drop what they once had said they were going to do.

That’s why you see gyms so full in January, everyone and their mamas want in on the fitness bandwagon. People, with the best of intentions, set fitness resolutions/goals, yet they have no idea how to follow through. Without fault, many think that by showing up at the gym, the goal will automatically realize itself; they’ll be soon shedding those layers of fat! Unfortunately, without a broken down process on how to achieve the goal, they ultimately drop their resolution.

Goal setting is easy, anyone can say they want to do this or do that, but how do you follow up? How do you achieve your goals? It’s simple, let me explain.

  1. Determine what you want for yourself.
  2. Break down steps needed to achieve your ultimate goal.
  3. Be realistic. Evaluate where you are now in terms of your goal.
  4. Set a due date.
  5. Plan out what you need to do to get to your goal.
  6. Set up a timeline with approximate improvement marks.
  7. Keep a journal of some sort of your progress (calendars, phone, apps, etc)
  8. Be patient with your progress.

Since this is a fitness blog, let’s use weight-loss as an example…

 If you know you’re really on the bigger side, and then set a reasonable weight loss goal to start off with.

Set a timeline. If your resolution started in January, then set a date that you can work with, be patient with yourself.  This can look like; lose 5 pounds in 3 weeks.

Journal your meals (in detail, this will help you become conscious of what you eat) and your sleep. Make a grocery list. Avoid processed foods. Set a day in which you cook healthy foods for the week.

Set 1-2 workout days a week. If you have to skip a day, make it up the next day. Work your way up in number of workout days. Stay active on days you are off. Plan walks. Mark it in your calendar as “To-Do”. Don’t make it an option, but something you NEED to do.

Every week set a reminder in your phone to weigh yourself. Record your weight. Compare your weights, evaluate your improvements. Take progress pictures. Recognize your improvements, and be patient with your progress.

Most importantly, is that you don’t have to wait for a new year to start taking care of your own needs. If you want to lose weight, you can do this anytime. If you want to save money or spend more time with loved ones, or read more, or whatever resolution/goal you have set for yourself, you don’t have to wait for New Year’s! You, and only yourself, can make these changes at ANY given TIME. Take responsibility to take care of your wants, needs and desires because you deserve them!