Documenting the journey is something that is important to me to show what happens behind the scenes as you try to transform your life. The journey continues.
So, I have decided to start making Vlog posts. I think it will be more fun and entertaining. This one take s a second but it gets rolling and will give a little peak into where I came from. There will be more of this building on my journey as I start using one on one coaching from Training Think Tank.
You don't get hurt deadlifting 500lbs. You get hurt putting down a 24lbs kettlebell.
Mindfulness is something that is becoming increasingly more important in our fast paced work. Being present and self-aware are to principles and practices that have a serious place not only in our everyday lives but can be finely honed in the gym.
If we want to continue to have longevity in life and be able to do the things we like to do we need to be mindful of how we move. Far too often we get complacent when we don't take something seriously. If you are very strong you might not think too much about grabbing that barbell out of the stand but if you aren't mindful this is the time when you are most likely to tweak your back because you aren't aware just how disorganized your position is when doing so.
Here is an example of an organized position vs. a disorganized position:
When moving anything (a barbell, a kettlebell, your body) pay attention to what is happening. Is your care tight? Is your spine in a good position, is the load in an optimal position? These things will help keep you safe in the gym and the principles of bracing and position can then be carried out into the world where you spend most of your time anyway.
Be mindful of how you move.
Hey guys, I had a much longer post about cultivating a relationship with yourself, but it is turning into a much bigger thing and isn't ready yet, so here is something practical you can take to the bank.
Here is a simple calculator which will breakdown and suggest how much of each macro nutrient (carb, fat, protein) you should eat on a daily basis to either lose, maintain, or gain weight. This a great first step in taking control of your body composition. To either lose fat or gain muscle.
My suggestion is that when it asks for activity level, underestimate it. Most of us aren't as active as we think.
Hit these numbers for 30 days and then come tell me that it didn't work and we can try something else. But, you have to start somewhere, and as always, experiment, experiment, experiment. If you have any questions, ASK!
Click the link below:
Building off of the last post I made on decision making I have recently come to the conclusion that while I love programming and coming up with training plans, I am not the best at doing this for myself. Not that I don't know how to do it or that I couldn't stick to it but it may be that I have too much information and am too close to the client — myself. So, I have decided that the bulk of my training will be from Macro Filly's Awaken Training Series. Click HERE! for more info on this awesome programming! I will add some Weightlifting technique based on what I need to work on but the bulk of the training will be functional bodybuilding. Read on for why this is important.
When you are too close to the problem you may be blinded by so many factors that you cannot accurately assess the problem itself. In the case of fitness you may think something is a weakness, even empirically, but it may not be based on other factors in the equation. The sport of fitness (CrossFit), which is my field, has so many variables and factors that you can get lost for months in the complexities of training for any conceivable test you could come up with. So, farming out the work to someone is a great way to get yourself back on track in many ways.
One of the best things, in my opinion, is that it alleviates you from having to figure out what to do for that days training (or weeks, months, and years of training for some athletes like Olympians). That in and of itself is the reason many people go to fitness classes, or hire a coach, or follow an online program. And that's just an average person who may have no idea what to do in the first place. If you are a strength and conditioning professional it is compounded by the fact that you know how to do everything and so you WANT to do everything and you get overwhelmed by what psychologists call "decision fatigue." You have so many choices for training and programming of exercises, sets, reps, progressions, cycles, that you can't make any decision at all! See, I told you decision talk would be a theme in this blog.
The act of delegating that responsibility to someone else or some prepared program frees you up to think about other things. As a coach myself, it frees me up to coach others more effectively. Making choices for someone else is always easier than making them for yourself right? ;) I know how their program is laid out and that there is some form of trust from your client that you aren't going to steer them wrong.
Another benefit of having a coach and or programmer is that you now have a teammate who is in your corner. That person wants you to succeed and so they are going to do their best to make sure you are getting what you need to make progress. You can bounce ideas off of each other and discuss issues you may be having in movements or other aspects of your fitness. Having a coach can give you guidance. You can see the trees, they can see the forest.
Having a coach or mentor is something that will almost always benefit any aspect of your life. Seeking help is the right thing to do in so many situations. Finding people you trust that can help you make progress in anything is invaluable. Wether that's fitness, your career, relationships, or simply your mental well-being, I cannot recommend enough seeking out qualified help that you can trust to help you get to where you want to go.
If I can be of service to you in any way, please don't hesitate to get in contact!
Life is all about choices. Duh, right?
But, let me tell you something. I have been paralyzed for the past ten years as to choosing what to do with my life. Now, you might ask, but Hudson, you're a CrossFit coach, or you're in fitness, right!? Yes, ostensibly this is true, but I have wavered back and forth between many different things in my life because of one simple reason, I was afraid to choose. Or, to be more specific, I was afraid to NOT choose something else.
Fear of missing out is a real thing, or the grass is always greener, etc. Choosing one thing means that you didn't choose this other thing. Door number one or door number two? Jet Ski!? Noooo, it's a hammock! Shit! I should have chosen the other thing!
But life is not all jet skis and hammocks. You see, I have finally made a choice. I put both feet in the dirt of fitness. And you know what, things are finally starting to happen. When you choose, and I mean really choose, it comes across in all the things that you do. Every other decision around your first decision becomes easier. You no longer have the weight of all the other first choices weighing you down and you are free to now make progress.
How can we put this in a fitness context? Well, choose a diet. Choose a program of workouts. Choose what time you will workout. And then stick to it! You must grind through the ups of downs of any choice if you wish to see the light at the end of the tunnel. This is something that actually comes naturally to me in the gym, but I forgot my cardinal principle: the gym is a microcosm of the universe. Many of life's lessons are taught very well inside the gym. But, I did not carry the lesson of grinding into the rest of my life and I suffered dearly for it for a long time.
My point is this. You have to choose somewhere to start and you have to keep going when it gets tough, because it will. Anything worth having is worth suffering for. And you may suffer for a long time to get it. And if you don't think you have what it takes then remember this: act as if ye have faith and faith shall be given. Or, in other words, fake it 'til you make it.
If you ever want to talk about making choices and setting goals I am readily available to help out.
Keep grinding friends.
What I am about to say is neither revolutionary or unique. In the last six months I lost 20 pounds. How did I do it? I cut back on my calories, kept protein high, and increased my activity level. that is it. Period. Full stop. End of story.
So many people want to make nutrition out to be the magical, mystical, unattainable thing that they can never get a hold on. I think this is sheer laziness. There, I said it. It does take some will and discipline to get started and to keep the ball rolling, but that's the great thing about objects in motion — THEY TEND TO STAY IN MOTION! Thanks, Isaac Newton.
Once you get started and can make small adjustments to your daily eating, it does get easier and easier. Yes, getting started may be hard, but only if you want it to be.
Here is tip Number 1: Cut one meal in half. Simple.
Here is tip Number 2: Eliminate one meal from your day. Cut another meal in half and then put half of that meal where the other one used to be.
Here is tip Number 3: Eat more vegetables if you need "more food". Now I use quotes because this is really volume and not calories. More vegetables can help you feel more full to help stave off hunger.
Here is tip Number 4: Do not eliminate ALL carbohydrates from your diet. Carbs are necessary for protein synthesis. This is especially important if you exercise regularly or like your hair.
Here is tip Number 5: When you are ready to really figure some shit out, get a basic macro calculator (www.iifym.com is a good one). When you put in your info, underestimate your activity level (exercising one hour a day and sitting at a desk for eight still makes you sedentary). Once you have your basic calorie and macro nutrient breakdown use an app like My Fitness Pal to track your food. Then for six weeks eat as close to what the macro calculator told you to eat. After sticking to it for some time you can then see if you are making progress and adjust accordingly (up or down depending on your goals).
Pro Tip: try not eating for a day and see how you feel. I recommend learning what it feels like to truly be hungry. The longest someone has gone without food is 382 days (click here to read more). Most of what you experience as hungry may just be all in your head.
These are five basic things you can try to loose body fat. Experimentation is key but you have to stick with something for longer than a month to really see if it is working. This is not the end all be all of any nutritional strategy but it is a start and I hope this sparks a fire that will continue to move you down the path of your goals. I am always available for questions.
Note: if you suffer or think you may suffer from an eating disorder, please seek help from a licensed professional.
Alright guys. In here you will find a PDF to a four week leg massing program. It is three days a week and designed to help build up those legs. Let me know how it goes if you get after it!
Below is a video to the Kang Squat and Weighted Hip Bridge.
I recently got a question about the difference between 3 sets of 10 and 10 sets of 3. Now, that wasn’t the actual question but it illustrates the concept we were talking about.
The question is basically why would you do one over the other. Now in, the context of the example, if you used the same weight for both protocols, the difference between them is simply the time it would take you to build up the volume. One set of ten reps performed at a steady tempo will yield a greater metabolic effect than one set of three at the same tempo. This is because it take time for what are called metabolites to build up as you burn muscle glycogen through the number of reps. Now, the total amount of work done through all reps and sets is the same and you could possibly manipulate your rest to yield a similar result from the 10x3 as the 3x10 but it simply much easier to do a bigger set to get the desired effect.
Now, the metabolite effect is going to stimulate hypertrophy (muscle growth) because of the increased demand for larger amounts of time doing work. In the 10x3, if we were using greater weights then we would be in more of a general strength building phase which would capitalize on the hypertrophy work we did with the 3x10 type of lifting.
Now, in general, all of these protocols are on a spectrum. You can get stronger with high rep low weight and you can get bigger with low rep high weight. The amount of each is going to depend on a lot of factors and that at the extremes of the spectrum will not yield as great an effect as lifting for a specific adaptation would. High reps will see perhaps only a modest increase in strength and high weight may only see a modest increase in size.
These are generalities though and you must experiment on yourself to see which one is going to yield the greatest result for you. This, I think is going to be the theme of this blog. Self experimentation.
I will post more on this subject I’m sure, but in the meantime, if you are looking for more information on this, check out Renaissance Periodization and Juggernaut Training Systems on YouTube for a lot of awesome information.
Below is a JuggLife Podcast episode discussing some of what I talked about above.
German Philosophy: Thesis. Antithesis. Synthesis.
This post sort of picks up on the advice from my last one. The advice being is that going to any extreme in life is dangerous and most likely going to lead to problems.
Now, let’s keep this specifically in the realm of strength, conditioning, and all the things that surround this field.
If you adhere to any one protocol 100% of the time you are going to get stale. In regards to the previous post, wearing lifting support equipment will limit certain adaptations in the body. And, on the other hand, never wearing them may hinder good nervous system adaptations from the advanced loading. The goal here is to find an equilibrium and experiment on yourself to see what happens when you switch things up.
After listening to the two part episode of Mark Bell’s PowerCast with Dr. Andy Galpin (www.andygalpin.com), this point was driven home in spades. The videos are below for your viewing pleasure.
Basically, any time you swing wildly on a pendulum from one thing to the next you are potentially missing out on greater benefits from other modalities you’ve chosen to ignore. Now this isn’t to say that everything works for everyone all the time. But, if you absolutely abstain from a certain modality, diet, or protocol, you have to ask yourself why? Have you ever tried it? No? How do you know? Well, the literature says so, I hear you say. Well, maybe it does and maybe it doesn’t. There are numerous studies you can google on the Placebo Effect. Some studies even show that a placebo can work even if you KNOW it’s a placebo! The mind is a very powerful thing.
The fact that being less stressed about eating an “unhealthy food” means that your cortisol levels won’t spike as much and while the food you eat may not be the best thing for you the lowered stress response won’t exacerbate the negative effects it may have on you like it may in someone who stresses out like crazy after eating a forkful of cake.
The point is that you have to try things and you have to stick with them for more than a week, a month, or even a year. Anything worth having doesn’t come easily (read: quickly). Wether that is strength, truly effective weight loss, skill acquisition, or even just the will to be consistent in showing up in the first place.
All of these things take time but, with time and patience, all are attainable. Don’t be quick to judge the merits of a certain technique or tactic, even if you find it silly. Science and studies aren’t about providing absolute truths. It's about experimentation and asking more questions. Experiment on yourself, take nothing as gospel, and find your own answers.
My final thought is this: the only right way to do something is the way that's working. I got that from Max El-Hag from www.trainingthinktank.com.
Thesis. Antithesis. Synthesis.
What am I really doing when I wear support equipment in my weight training?Read More