January’s Challenge Complete

I set a challenge for myself in the end of December to accomplish 4000 squats and 2000 push-ups for the month of January.

Instead of doing sets daily I focused on 4-5 days a week aiming for a total of 200 squats and 100 push-ups a day.

January has come and gone and I did 4000 squats and 2000 push-ups. Keeping it simple I was able to workout essentially every other day in January and make big strength gains. I started doing sets of 40 for squats and 20 for push-ups. By the end of the month I was doing sets of 100 for squats and 40 for push-ups.

This took MINUTES A DAY!

It really is amazing how simple working out can be if you just begin.

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Workout Watching TV

I know I know you don’t have time to get to the gym. But I’ll be darned if you don’t have time to watch an hour of tv a night! Know what happens during a tv show? Commercials. Know what you can do during every commercial break? Body weight exercises.

It’s easy! Do two sets per commercial break. Here’s a list of exercises you can do!

Plank

Push-ups

Squats

Lunges

Chair Dips

Russian Twist

Burpees

Plyo Jumps

Wall Sits

Don’t believe it’ll help? Henry Cavil did only body weight exercises for his role in The Immortals

WHATS YOUR EXCUSE NOW!

Lower Back Pain?? You Need to SQUAT

One of my clients taking my karate bootcamp complained of lower back pain after her first class. She was the only one feeling back discomfort and coincidentally she is also the only one with weak glutes!

The link below is a great article explaining most back pain and how to prevent it by activating your surrounding muscles.

https://www.acefitness.org/education-and-resources/professional/prosource/october-2014/5013/build-strong-glutes-and-a-pain-free-lower-back

Cameron Hanes @cameronhanes

Often, QUITE often I hear the same old excuse “I don’t have time to workout.”

Which really means you’re not making time to workout. But you are complaining about you’re aching joints, your tired back, you Dunlop’s disease (your belly dunlops over your pants) constantly.

This is Cameron Hanes (@cameronshanes). He works a full time job, has a family and kids, runs and lifts weights daily, and is an avid bow hunter which means he practices archery daily and studies nature. Funny how he has time to do all of that and you can’t find 30 minutes a day for your health?

The Importance of Mobility

Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

Here are some links to mobility exercises for your shoulders, hips and knees!

https://www.muscleforlife.com/mobility-exercises/

https://gmb.io/hip-mobility/amp/

http://www.stack.com/a/12-dynamic-mobility-exercises-that-alleviate-tight-muscles-and-prevent-injuries