Nutrition is more important for beginners and beginner-level trainees.
I think a beginner is self explanatory, but what is "beginner-level"?
I consider "beginner-level" to be someone who may have embraced a healthier lifestyle, but chooses to stay in their comfort zone. There's nothing wrong with that at all, either. These are your group exercises fanatics, weekend warrior OCR or 5k enthusiasts, or people who simply like waffling around the gym a few times a week.
They're staying healthy, but not really pushing their work capacity. Despite their favorite classes being ticketed as burning 1000 calories, the truth is that most people simply don't have the work capacity to burn that many calories in an hour.
To put it in perspective, let's say out of that class, you're going hard for 50 minutes to allow for warmup, small breaks, and cool down/stretching. A study found the average male burns about 105 calories per mile ran; the average woman, 91 calories. Let's run with an average of 100 for this scenario.
So, for the average runner, you would need to run right around a 5min/mile pace for 50 minutes to have to work capacity to burn 1000 calories in 50 minutes. This is an elite level runner.
If you still think you're approaching that type of work during your extreme dance cardio workout, I've got some beachfront property in Arizona to sell you.
The calorie is a measurement of energy. It's your fuel. How much fuel you need depends on the size of your engine.
If your engine runs on walks by the beach, 5-10 pound Dumbbells, and dancing your way to a slimmer you, it doesn't need a lot of fuel. Enjoy the salad bar. And stop drinking all that wine.
There are two ways to make the engine bigger: Build muscle or do more work.
Actually, there are three ways. The fatter you get, the more fuel your engine needs to carry the load.
Let's stick with the first two. Both are achieved through progressive training. Run faster, lift heavier, jump higher, repeat.
Your body will consistently be changing, requiring more food. It's pretty simple.
Someone who needs 3500 calories per day to feel completely charged has more options than someone who needs 1800 calories.
As a fitness professional, I see the difference at workshops and seminars.
When I go to the more intense, higher level seminars, we often indulge in burgers, beer, pizza, and shenanigans afterwards. The word calorie is not mentioned.
When I've been to group ex workshops, every time they tell you where the nearest Whole Foods or Souper Salad is, and I hear the "C" word.
At the end of the day, one approach is not better than the other, just know which category you are in.
If your body only needs the salad bar, and you're slamming burgers like an elite powerlifter or eating cereal like a Boston qualifier, you're probably not going to see the results you're looking for.
Likewise, if you're trying to be an athlete and truly push your limits while fueling like a rabbit, you're going to live in a constant fog.
Eat like you train!
We all -should- know that runners should cross train with resistance.
Go to any local race and you'll see the telltale signs of -just- running: kyphotic posture, short and tight gait pattern, and stories of what aches(knees, hips, back, ankles, etc).
Sure, there are some with great genetics who can get away with only running and remain pain fee and quite upright. However, we don't get to pick our parents, so I'm going to assume that you, beloved readers, are not among those people.
It's okay, I'm not either. I did, however become a pretty good runner in my early thirties, after being one of the slowest guys in PE growing up, and getting nervous about my two mile timed run while serving in the US Army.
When I rediscovered running on my own terms, I set personal bests ranging from sub-5 minute miles to sub-3 hour marathons to a sub-20 hour 100 mile enroute to 115.5 for 24hrs.
I attribute that to my training. Getting faster and more efficient made running more fun. Not getting hurt only added to the joy.
Now, I could literally write a book about my training philosophy as it pertains to supporting long distance running. (Maybe I will. There's much to be said about posture, rotation, anti rotation, gait training, rhythm, timing, coordination, bla bla bla, but I digress.)
Today, I'm going to stick to the one thing I rarely see in the recreational runner's training log, and hopefully get some of you to add just one exercise to your toolbag.
That one thing: Strength, power, and stability, driven from the ground up.
When would you need that while running?
(That's not a serious question, folks.)
One exercise: Trap Bar Deadlift
The trap bar deadlift is a great exercise to load the hip hinge(running is a shallow hinge) with a lot of weight and really build some strength. The top part of the exercise is a great way to load the body as it achieves perfect posture.
You go from point a(hinge) to point b(standing with perfect posture) as quickly and powerfully as possible.
Forget running, we should all be doing some kind of deadlift variation.
So, why the trap bar variant for runners?
1. You don't need to get as low as a conventional deadlift. Runners are notoriously tight, and the conventional deadlift is a technical lift. Your training should have mobility drills that cover your running-specific deficiencies. A program should be as simple as possible. For that reason, the conventional deadlift is overkill for a distance runner.
2. The positioning of the weight is centered with your structure when using a trap bar. In the conventional deadlift, the weight is in front of you. Being able to keep your bones stacked with the weight is going to be easier on your back, which takes plenty of impact while you're out running around.
3. The placement of the weight also allows the trap bar deadlift to fall somewhere in between a truly hip dominant movement and a squatty movement. You're not a powerlifter; you're a runner. It's okay to use an implement that takes a lot of technique out and blurrs the lines between movements a bit. You'll still get stronger, I promise.
4. Grip. This may be a minor one, but it's worth noting. If you're anything like me, you've found yourself carrying things like water bottles, phones, and keys for very long distances. Having a strong grip can't hurt. This applies to conventional deadlifting as well.
5. This, again, applies to the conventional deadlift as well. The deadlift basically works EVERYTHING. Therefore, I think it's fair to say that it's an efficient exercise to include in a training program, especially for someone who might be covering over 100 miles in a week(or day, for the truly crazed among us). A lot of a runner's cross training is single leg work, rotation, lateral movement, mobility, balance and posture. There isn't a lot of time for absolute strength, so let's make it count.
If you're not using trap bar deadlifts in your training yet, I hope you'll give them a try. You want heavy on these. Think 2-5 for your working sets. A fun workout is to superset them with sprints.
Let me know if you have any questions or want me to get into other aspects of cross training. Like I said, I could write a book on it, so this could be a great place to start putting the thoughts together.
If you're reading this, you probably want to make an atlas stone, and you're too cheap to buy a fancy mold. I don't need to tell you that stone lifting is a great tool for building muscle and real world strength. It's also a lot of fun, and a great addition to your training. So, let's get started...
You will need:
Plaster of Paris
Something to smash the plaster(I used a 9/16" wrench)
Procure a smooth inflatable ball. You may have one laying around, or may have to find some unsuspecting kids on a playground and catch them slipping. I went to Kroger and got a 14" diameter ball for $6.99.
Cover the ball in Plaster of Paris, leaving a small hole at the top. This is going to be messy.
3. Grab a couple beers and let it set.
4. After the plaster is dry, deflate the ball and remove it from the hole. Now you have a stone mold. Let it marinate overnight.
5. Either save the ball for your next stone, or inflate it and give it to a kid. Kids like inflatable balls. If you stole the ball, you may want to give it back and start fixing your karma.
6. It is now tomorrow. Start making concrete. Keep it clumpy and make sure you stir it up real good. Then, fill the mold up with concrete. Save a little aside, because within minutes of filling it, the concrete will settle and you'll need a little more.
If you're impatient and need to see this thing now, you may chip away the plaster after about 6 hours. That's what I did, but I recommend you give it a day or two. Some of the outside wasn't quite set and came up with the plaster, leaving behind a pretty rough texture. On the bright side, knocking down the spot where the hole was and rounding it off was really easy.
Let it marinate for a week or so before you do cool things with it. In the meantime, go ahead and take a couple of pictures with it, find reasons to carry it from point A to point B, and tell all your friends about it.
That's about it. It's really pretty simple, and messy. Real messy. Gloves are nice. And old clothes that you don't care about. Hope this helps!
3 Reasons You Don't Need a Protein shakes(and a great information source to help you pick one if you don't believe me)
A great question came through on our Facebook page the other day about protein powders. Are they even okay to eat? If so, what to look for, brands, etc?
Protein supplementation is one of the most widely debated topics in the wacky world of fitness. If you were to do your own research, you will find lots of compelling arguments for an against using a protein supplement. If you go in without an opinion, you're going to come out more confused than when you started.
That said, allow me to throw my name in the confusing sea of protein talk.
There will be little to no science here. There is enough out there on both sides to really make it null. If, after reading my side of the story, I will give you a great source to help pick your powder wisely. I have personally had great results with weight loss(dropped 100 pounds), performance enhancement(2:58 marathon, 115 mile ultramarathon), as well as muscle and strength building(gained 40 pounds in two years). Throughout all of these phases, I was constantly learning. My results were driven by my passionate obsession with what's going on in the body.
Throughout this time(it's been about 9 years already), I've never found a compelling reason to drink a protein shake. Here are my reasons for abstaining:
1. You don't need it.
This is a pretty big one to me. Why spend the money if you don't need it? Real food is cheaper, and most of you only need .5-.75 grams of protein per pound of body weight. My thing is, if you have goals, you don't take shortcuts. If you can't take the extra minute to get some chicken ready(or chia, hemp, beans, nuts, or whatever for my herbivore friends), you're probably not all that serious. True, it's an infinitely better way of shortcutting your nutrition than stopping at Burger King, but still...why? So often I see people throw money at problems rather than taking actions to correct them. Don't want to make time to eat enough? Buy a powder. C'mon, son. You can do better than that.
2. They lie! They lie!
If you know me, you know I am somewhat opposed to fitness marketing. It's full of shit, to be honest, and some of your protein shakes are, too. A pet peeve I have is people overlooking shady tactics because "that's how it is". It's like that because people accept it. It's astounding to me that people will know what a company is lying to them, yet still give them their business because "that's how it is".
Here are some fun facts:
There was a lab analysis(link at the end) of 74 protein powders. Of them, 38 recored measurable amounts of free amino acids. This is a way of boosting apparent protein content cheaply, without adding nutritional value.
In the same study, sodium content was, on average, over 70 percent higher than the Supplement Facts label claimed. You know what that means? Water retention. Instant appearance of gainzzzzz, bro. Salt your steak for the same effect, broski.
3. They're dirty.
Read the label, then realize that the label might be lying to you. However, you won't have any trouble finding honest labels with stuff like maltodextrin, aspartame, preservatives, artificial colors, and the souls of orphans sacrificed to Thor. It's not all about macros. Chemicals and additives can impact your hormones. At the end of the day, it's how your hormones react to your nutrition that decides what your body will do with all those macros. Keep it clean.
Okay, so maybe you read all that, and you told yourself, "Self, I actually do need a protein shake, I don't care if they lie to sell me the stuff, maltodextrin makes me an anabolic monster, and the reaction I get from certain food dyes makes me the life of any party."
No worries, my friend, but buy smart. Here is the link I promised you. 74 proteins, lab analyzed and ranked by quality and value. No, I'm not getting anything for sharing it, I just thought it was pretty cool. They have a lot of other analysis's of various supplements you don't need.
Thanks for reading!
Lately, the running bug has been biting again. When I first embraced a lifestyle of physicality back in 2008, running was my thing. I still loved my kettlebells and calisthenics, but primarily because they enabled me to run a ridiculous amount of miles without falling apart.
I sort of peaked in 2011-2012, after hitting several milestones, culminating with a 115 mile 24 hour race showing. While training for that particular race, I manage to set personal bests in pretty much every distance, including the mile(4:57), 5k(17;57), and Marathon(2:58). These are decent times by most measures, but nothing too fancy. For a regular guy chasing two kids and working(at times at 7 different places throughout the week), who, several years before was 100 pounds overweight and unable to walk without intense pain, however, I'd say it's pretty good.
The best part was, for me at least, I was told the entire time by fellow runners that I was "doing it wrong". I didn't write anything down, I didn't follow any plans. There was no GPS, no pace training. Sometimes, I'd do a hard run the day before a race because it felt "right".
Sometimes, I'd go several days to a week without running, but I'd always warm up and see if it still felt "off." Other times, I'd run hard for weeks on end.
Whatever I was doing, I always felt better after a workout. Over time, the runs got faster, and they got longer. Sometimes 3 runs a day, sometimes only 2 a week, but there were no garbage miles.
So, now that I've spent 3-4 years NOT running, and I feel like running again, what a perfect time to write this stuff down and share as I go.
This is not a plan to run personal bests. This is my personal approach to running by feel. It worked before, I'm sure it'll work again!
Last night, I signed up for the Mayfest 5k. Ten minutes before that, I thought it would be a good idea to run nothing but 5k's until I get in the ballpark of my old speed. Keep in mind, I was a 155 pound waif back then. Now I'm carrying an extra 45 pounds of gains. Okay, maybe like 30 pounds of gains and 15 pounds of power belly.
Side note: There's something to be said about lifting instead of running. In running, it may take several hours to finish doing something you've been training for. In lifting, you pick it up, you put it down, and you're done in a couple seconds. But I digress...
So I'm thinking two months to train for a 5k is a good kick start. I've been consistent with conditioning, pushing the prowler a couple times a week, goofing off with kettlebells daily, and even busting out the occasional jaunt around the neighborhood.
So, I'm off for my first training run in years!
First thing, I know that I run best at around 90bpm. Mike's first rule of running is that the music must match your cadence must match your breath. Of course, I have entire playlists with that exact tempo, but I figured out with the old, in with the new. I went to Amazon Prime, and typed "90bpm" into the search engine. I ended up with an EP called "90bpm" by Chaper. It was four laid back trip-hoppy songs, all set to 90bpm, making for a great warmup.
I started out breathing in for three breaths and out for three breaths, until I felt loose enough to go two in-two out. When I breathe, I relax and let the air come in and out through my nose and mouth together. I stay relaxed enough to where the impact of my feet hitting the ground is enough to push the air. At first it requires a conscious effort, but with time becomes automatic.
After the breath felt dialed in, I worked on my legs. First, I ensure that I'm pushing off below the big toe. Then, I imagine there is nothing below my knees. From there, I work on lifting my knees to widen my stride, just until my adductors wake up and join the team. After that, I dial it back in to a more relaxed stride. Occasionally, I'll bring the feet back into it, by wiping poop off my shoes without scuffing the soles. Sometimes, I'll combine wiping the poop with pulling the knees high. As I start to push a little, I make quick scans to make sure that my hands aren't crossing the center point.
After that quick instrumental, I felt pretty warm. The old warm-up was like riding a bike. I did notice that I wanted to lean forward at the waist. Maybe those 8 minute planks back in the day weren't a total waste of time after all?
Now, for the main part of the workout, I ended up listening to a group called Pendulum. A lot of their stuff is in the 90bpm range, and it's extremely uptempo. The first song on their Immersion album was "Salt in the Wounds", and it turned out to be an excellent song to run fast to. I played it twice. There are tempo changes, which I used as active recovery. The tempo change was perfect for walking uncomfortably fast to.
Mike's second rule of running is to walk really, really fast for recovery. This is one that used to get me a lot of weird looks, but I feel it was one of the keys to my successful training.
Think about it. When you walk really fast, you feel your butt working. You're forcing your gait to turn over fast. Your heart rate will come back own to a level you can train at, and in the meantime, you can be reinforcing good turnover, hip dominant movement, dynamic posture, as well as the intangible mental toughness.
Or you can be like everyone else, and relax. Let your shoulders slump, become kyphotic, and let your knees do the extra work while your butt stays asleep. Then wonder why so many runners have knee and back pain. But I'm crazy for walking like a kid at the swimming pool that just got told to stop running.
Also, during the meat and potatoes of my workout, I'm really just repeating the warmup drills, but increasing the intensity a bit. Wake the adductors up a little more, wipe the poop harder, focus and zone out, push, walk, repeat. As my heart rate climbs, by switching focuses, my perceived exertion stays lower. Push harder, feel better. Any questions?
As luck would have it, the second helping of the song ended just as I crested the hill I live on. I let it carry into the next song, "Watercolour", and used that as a cool down.
While cooling down, I still match the breath to the music to the feet. I begin at the top end of my comfort zone, and gradually slow down. It's pretty simple, really.
All in all, first training run was about 4 miles, and I have no idea what my pace was. Looking forward to tomorrow.
Since going full time into focusing on our garage based training, I've had the recurring comments from people about working from home. To some, it's not professional. I had one guy leave us, saying, "I just can't see myself training in someone's garage."
I can understand that perspective from an outsider's point of view, and it's a challenge to overcome. However, we chose to base our program from home, because we felt it was the best product we could present to our tribe.
So, why should you train at a garage?
1. No Distractions
The only people that can fit in the garage gym are the people training in the garage gym. There's no last minute program switches due to equipment usage, no gym traffic to distract from what you're doing. The ONLY thing happening is your session. You have an entire gym, condensed into a space that can fit two cars and a couple rednecks tinkering over the '89 Ford Something while they share beers and stories about women. It's enough room to comfortably do what you need to do, and that's all.
Being a member of a garage gym is unlike that of a regular gym. Our clients all know each other. They all drink water from our refrigerator. If they don't cross paths for a while, they'll ask about one another. They all want to see each other do well, and they all want to be there, or at least hear about it, when someone hits a milestone.
The space has been designed specifically for today's workout. There is no compromise when it comes to making the workspace flow. This means you get more done with less wasted time.
When you train at someone's house, you're more than a client. You know their kids, you see the true person behind the program, and you share that with all the other clients. It goes back to community. Everyone has each other's back.
Finally, here's my take on it, and what led me to full time garage training:
I've been professionally training clients since 2009. I've been a group exercise instructor, a personal trainer at one of the swankier gyms, and managed a gym while running a group training program.
Through all the phases of my career thus far, one thing has remained constant: I do my best work from my garage. I have enough space for a small group, and each piece of equipment has been hand picked by me to serve exactly the purpose I need it for to help our clients get results.
I cut ties with the big gym world when I realized that I was taking my clients outside regularly, using my own equipment, and using language that we couldn't use inside the confides of the adult day care masquerading as a gym. I also knew that I could offer a better value to my clients, since I didn't have to give away 50-70 percent of my business for a facility I wasn't using, and I wouldn't be reqired to sell them things that they don't need.
Another valid reason is the language. I like swear words. Melissa talks like a sailor. When I was at Globo Gym, I had to act like "Errmagawd" when a client cursed. I can't quite put my finger on it, but something about wearing a goddamn trash bag for a uniform and a plastic name tag around a bunch of snooty motherfuckers really toned me down a lot. In our garage gym, the language flows freely, and the program and coaching is backed by over a decade of trainings, education, and experience. And the music is way better than that shit they play at your gym.
Gangsta rap made us do it. And metal. Depends on the workout. Sometimes Trap, if we're doing conditioning.
Be sure to do warm-up/mobility work and cool down. Move three dimensionally: forward, back, side to side, rotationally, and let your body tell you what it needs. If you want suggestions, reach out and we can put something together for you.
Regressions are written in this color.
Progressions are written in this color.
As a general rule, get 30 minutes a day(outside of this) of moderate activity. You can workout three days a week and still be sedentary. Ain't nobody got time for that. So take a walk, do some bodyweight exercises, maybe some sprints, drag a heavy sled around, go dancing....Just keep moving!
Spend 10 minutes practicing Deadlifts-4 sets of 10 Deadlifts- 8 minutes EMOTM: 2 Deadlifts @75% Max(week 2:80, week 3: 85, week 4: 2RM
A1: Suspension Rows-Pull-ups-Weighted Pull-ups (as many as you can)
A2: Lat Pulldowns (8) Pause at the bottom, slow and controlled to the top.
B1: Bodyweight Lunge(15L, 15R)-Lunge w/weights at sides (10L, 10R)-Barbell Lunge-Rear Leg Elevated Barbell Lunge(10L, 10R)
B2: Seated Row (20)
C1: 30s KB Deadlift-KB Swing-KB Snatch
C2: Power Plank (30s)-Ab Roller (10)
A1: Paused Goblet Squats-Paused Front Squats (10)
A2: Pushup-Feet Elevated Pushup- Suspended Pike Pushup (as many as you can)
B1: Overhead Press (8)
B2: Bent Over Row (8)
C1: Single Leg Deadlift-Deficit Single Leg Deadlift (10L, 10R)
C2: Palloff Press (20L, 20R)
D1: Cable Chop Low to High (15L, 15R)
D2: Single Arm Cable Row w/Rotation (15L, 15R)
Practice Deadlifts-Deadlift(3x5)- Double Paused Deadlifts(wk1: 5x60% wk2: 5x 70% wk3: 5x50%, wk4: 5x50%
Single Arm Bent Over Row-Kroc Row (3x20)
Step Down, shuffle over low hurdles-Depth Jump to Low Hurdle Hops(5L, 5R)
Speed Squats-KB Swing-KB Snatch
KB Half Kneeling to standing L
KB Half Kneeling to Standing R
Squat to Press-Thruster
Push-up-Feet Elevated Pushup-Suspended Pike Pushup
Speed Squats-KB Swing-KB Snatch
Assisted Speed Skater-Speed Skater
Squat to Press-Thruster
Low Cable Squat Row
Speed Squats-KB Swing-KB Snatch
One thing we've always been strongly opposed to in the fitness business is the prevalence of snake oil sales tactics in our industry.
As people who truly felt a calling towards learning, sharing and helping people on a daily basis, it's hard to see so much bullshit out there.
That's not meant to seem cynical. We love what we do, we love the people we work with daily, and we've met countless passionate souls on the same mission.
However, at the end of the day, the majority of this industry is based on vanity, and that's a damn shame.
It's a damn shame that more people would pay good money for a crash diet than simply do something every day to become one percent better.
It's a damn shame that people will buy into a fitness program because there are pictures of abs involved, regardless of those abs have any connection to said program.
It's even more of a damn shame that so many people have decided to play off peoples' fears and insecurities to make their way in this industry. No one ever got stronger by having their fears exploited.
Most of you know this. We've been quite hostile towards the industry we work in before.
So, why am I writing this?
Well, recently, the perfect case study dropped in our collective laps. We got a referral to cook for someone who had a diet plan.
After looking at the diet plan, we had some reservations, so we decided to stalk out the trainer.
It turned out that this trainer was not an actual person, but simply a marketing machine on Instagram. Been in business less than a year, had multitudes of fitness models as before and after pictures, and 172,000 followers.
Yet....this person did not exist outside of this profile.
Maybe you know, maybe you don't, but you can buy Instagram followers. You can buy likes, and you can buy comments.
You can make the unknowing eye think you're a big deal.
And, that's exactly what this guy was doing.
He was really mean about it, too, when confronted.
After all this, we could not, in good conscience, provide for this client without letting him know what he had bought.
He thanked us, and then went completely ghost.
Mind you, this was a lot of money we put on the line, because we feel it's more important to educate our consumers than take their money. Like, enough to cover some mortgages.
Since he went ghost, we assume that, most likely, he'll give that money to the next person with a story to tell.
And that, my friends, is why we appreciate the everlasting shit out of our clients. It's hard to sell truth when our competition sells photoshop.
It happens every day, but this was a guy(or gal), using an alias to sell a cookie cutter training program.
HIS CLIENTS DO NOT GET TO KNOW HIS REAL NAME.
We did call him out, and the entire transcript of our conversation is coming in the next couple days(It's a lot of work).
In the meantime, here's the lovely comment he left on Melissa's IG page in the middle of our emails. While sending this, he was convincing us that he's legit and saying his wife was going to message her through IG. It actually becomes a funny exchange when we ask if his wife is an angry bald man.
Look forward to getting this compiled for you. Hopefully, it'll save someone some money on these douchebags. The email exchange is brilliant.
Peace and Love,
Mike and Melissa
Most of us are aware of the “10k/day” standard of getting 10,000 steps per day. I’ve always considered meeting a standard to be the equivalent of barely passing. That’s why I tell my tribe to get 12,000 steps per day, as a minimum average.
Why average instead of daily? Simply because we’re humans, and some days will be better than others. If you wake up late for work, the car won’t start, your boss ticked you off, the principal called to let you know your child was being a heathen, someone flipped you off on the way home from work, you missed your exit, you spent an hour and a half trying to google your way through your kid’s homework, who was being a heathen because he or she didn’t want chicken AGAIN, and…you get the point…
Anyways, it’s 9pm, and the heathen is finally asleep(for now), and it’s your first relaxing breath of the day. You glance at your activity tracker and see that you’ve only walked 4925 steps for the day.
You need to relax. Forget about the number today. Do take 30 minutes to at least put yourself through some sort of dynamic movement to clear the mind a little. Do what makes you feel good. I’m not talking about wine. If it was that bad of a day, then save the wine for after you take care of you.
On the flip side, you’re up at 5am, charged. Why toss and turn? Go and get you some! Eat a good breakfast. Walk the kids to school. Park far away from work and then silently judge everyone taking the elevator. Get home, and take the kids to the park. Hit the gym. Train hard. Have fun.
It’s 7pm, and you feel great. You glance at your activity tracker and see that you’re at 12001 steps for the day. Does that mean you’re done? Hell, no, you’re having a great day! Keep it moving. Don’t even look at the number, just move!
There’s days like both of those, and plenty of grey area days.
I’m going out on a limb and saying that you know when you need a break, when you need a push, and when you need a swift kick to the backside. Be honest with yourself.
12000 steps a day, train 30-60 minutes 3 days a week, eat well, rest well, and don’t sweat the small stuff. That’s my challenge to you.
Going back to the 10k/day, have you ever wondered where that came from?
It occurred to me that I had no idea, and no one has ever asked me, so I consulted with my good friend Google. I found this neat little article here:
If you don’t want to read it, because words, then I’ll sum it up here:
If you’re currently getting an “F”, bring your grades up. Shoot for the CDC’s recommendation, then 10k, then 12k. And don’t forget to pick things up and put them down.
Remind me to talk about the wonderful benefits of strength training for longevity, fat loss, and feeling good.
Not too mention GAINZ. Serious GAINZ.
Have a great day!
If you enjoy our content, please forward it to anyone you think would enjoy it as well. If you hate it, still forward it to anyone who likes things that you hate. Thanks!
It's been a busy day. Lost of deadlifts, smiling faces, "oh shit" faces, freezing bodies turned sweaty in minutes, chalk flying around, weights bouncing...a day in the life.
And snuggling in the down time. Baby, it's cold outside!
Also, a lot of mixed opinions over last night's rant.
It was meant to be helpful, and the content was intended to be read with a tongue in cheek, whatever that means. That's a stupid cliche.
In case you missed it, we basically broke down some of the marketing behind the stuff that isn't as good as what we can offer. It's really slick stuff, and it sucks watching how well it works. Rather than play the game, we decided to just tell you what they do based on first hand experience and then tell you why we're different.
In case you missed it, it's now hosted in blog format for your reading enjoyment. You're welcome:
As far as the "Mad Bros", as our offspring like to call them, sorry, not sorry. However, have no fear, because your "gooroo" will win your prospects over with dance music and choreographed abs and the promise of quitting your day job to be a coach.
Love ya lots. We don't hate the playa, we hate the game.
Which is why we don't play it. Coach put us in, we shed our warmups, got the ball in our hands, then said, "Oh HELL no."
Now, for the people with questions:
Need to cancel your gym membership from the comfort of your home?
Go here to send a certified letter, and take the honey out to lobster, calamari and McCartney:
Now you have no excuse to be a contributor. I see you, Amy. Stop talking about it and be about it.
As far as local gyms, we've got you covered. You hopefully know enough about us to know if you want to learn more. We can be reached by replying to this email. Duh.
However, if you're just looking for a cool place with nice equipment, affordable rates, and Melissa's wonderful Pilates and Yoga classes, we highly recommend Fitness Now.
Forget the bigger gyms in the area, if you just need a place to workout and take classes, give them a shot and tell them we sent you.
And there's one more thing....
One person mentioned that us not giving discounts is not good business.
We did give discounts. Those were introductory rates to get our program off the ground.
We do, however, invest in members that invest in themselves. In the next day or two, we'll be rolling out our commitment packages.
People will have the opportunity to save a ton of money.
In the long run.
They'll also get the best results.
In the long run.
Just like now, there will be something for everyone. Online to 3x week with meal prep.
Dedicated to your success,
Mike & Melissa, M-Squared