New Programs Begin This Week!
Starting tomorrow, February 8th, we have some new programs being offered at the gym. For the young bucks we have two options available. Group I is for kids aged 12 and below. Group II is for kids aged 12 and up. The focus of training for Group I will be comparable to a physical education class from the 1950's. We will be running, jumping, climbing, throwing, skipping, and all sorts of other fundamental movements. For Group II, we will be assessing their current level of fitness and then making a program designed specifically for them. The idea will be to boost strength and other athletic qualities like speed, jumping ability, change of direction and more! If this program interests you, I am offering a 25% discount for my newsletter readers! Click here to register!
For the adults who come in, we will be playing around with a new program from the book Lean Made Simple. I have talked about these principles before and if you haven't heard, this video breaks it down in roughly five minutes: A Reasonable Approach to Weight Loss. This program focuses on four things: daily walks, strength training three days a week, interval conditioning twice a week, and using an eating window to limit over consumption of food. For further questions contact me by replying to this email and/or show up to the gym on Monday ready to go!
What I've Been Thinking About...
As mentioned last week, I have begun reading Charles Darwin's On the Origin of Species. This book is filled with gems but one thing really caught my eye. Darwin was discussing the way certain animals adapt, and he noted that there are birds like the ostrich who have wings but do not fly. It seems that these birds can find all the nourishment they need at ground level and have no need to be in the air. Over time, their bodies grew to a size that their wings cannot support in flight. It is like the old saying, if you don't use it you lose it!
That being said, we can learn a lesson from these flightless birds. Our everyday life and how we interact with the environment impacts future generations of humans. If you are a parent, think about how your child views everything you do. You pave the way for them which in turn paves the way for the future. The automation, the sedentary living, the isolation can all create potential pitfalls for the next generation. Lets not turn our future leaders into flightless birds. Let us give them the resources to use their wings and soar to great heights!
New Podcast Episode!
Click here to watch... CFP: New Functional for Training for Sport
In this episode we take a look at the book New Functional Training for Sport by the incomparable Mike Boyle. About 10 years ago I first discovered Mike Boyle after reading the original Functional Training for Sport and the book really shaped how I coach. One of the best things about reading his work is that he is not afraid to take a stand on things he feels passionate about. He is one of those guys that is not afraid to ask the question: "What if the way everyone is doing things is wrong?" It is a solid read with tons of program options and recommend it to anyone in the field of strength and conditioning and also those parents trying to understand how to best prepare their children for athletic success.
Fitness Tip of the Week
This year I have been contemplating a year long plan that is repeatable over the course of a lifetime. I want to find things that I can do not only at the age of 35 but when I am 45, 55, 65 and beyond! This has led me to a few great insights like the benefits of daily walks, time restricted eating (aka fasting, aka skipping a meal), and having a sleep routine. In addition to that, I have begun experimenting with shortened training programs. These programs run for 3-4 weeks. There is a clear goal for these sessions. I want to continue to train my "strengths" and will do so by following a same but different approach. For example, one month you may do a goblet squat, the next you may do a front squat. Month three you cycle back to the Goblet and so on. Same move with a small tweak, ala "same but different". In addition, this approach will allow you to focus on a weakness. If said weakness improves, then look to improve something else in month two. I am only a few months into this idea but have been enjoying the process so far.
This is nothing earth shattering. The long term plan is to stay healthy, maintain strength levels and improve weaknesses. The variation will hopefully keep me sane as I will not be doing the same routine regularly and will allow me to be "fresh" mentally as each program gives me something to get excited about!
Quote of the Week
"Consistency and moderation over intensity" -- Dr. Jim Wright