15 Minutes of Strength

It has been a while and this episode is an update as to what I want to do with these podcasts going forward and how I plan on adding it in video format.

The goal has always been to provide simple, practical and easy to understand training advice and I will continue to do that in a philosophical level using this format.

Questions on topics and constructive feedback are welcome! 

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Thanks for Listening!

Contact: [email protected]

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In this (unlucky) episode I read and answer a subscriber’s question on how to train as we get older.

It is very important to maintain your strength as you age to keep your body and mind healthy. 

If I were to construct a program for a healthy lifestyle I would make sure my mindset is one of a long-term health and fitness journey which makes the details slightly less relevant as simply doing the work 5-6 days a week.

I explain why bodybuilding programming, not the exercises, might to be the best for the aging athlete and how to structure a weekly routine including daily mobility either during the morning, before your workout and/or before bed.)

Finally I will construct a program based on the activities listed and how to get it all in an be successful for the long term.

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In this episode I go over how to workout by Yourself successfully, yes, there are benefits.

The two most challenging elements will be Motivation and therefore that affects Consistency which will stifle progress.
     Consistency is King/Queen! You can have low motivation but do it anyway.
Schedule your Workout during your day. 

Have a Backup Plan if things change that day. 

Have a Plan for your workouts;
    Weekly – To make sure you get in what you want to accomplish for the week
    Daily – Make sure you accomplish what you want for that session [GOALS] (go by feel). Have a workout goal for that day or workout (form, movement quality, slowing things down, breathing)

Multi-task in between; Be Productive! (Vacuum, clean, read and book, paperwork, answer an email)

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In this episode I go over why a home gym is essential and what makes up the perfect home gym for you.

In this episode I will discuss:
 Why a home gym is necessary
 Home gym personal purpose
 Essential space and equipment to consider

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In this episode I go overtime with trainer Tevin Cherry who has cerebral palsy and is using strength and conditioning training to overcome his condition and help others out as well.

In this episode we discuss Tevin’s journey:

•  Who Tevin Cherry is
•  When he got diagnosed Cerebral Palsy
•  What Rehabilitation looked like 30-years ago
•  How he took over his own training in college
•  His early years of training in the gym
•  The Importance of a strong support system for success
•  How he uses mobility micro-movements for strength, along with body awareness
•  How his recent training has helped him accelerate his results
•  What movement does he wished he started sooner?
•  How Tevin stays motivated with his training
•  What three training ideas would he give someone with cerebral palsy looking to start out?

Where to Find Tevin:
Instagram - https://instagram.com/buster_the_strongman
Website - https://www.therealstrongman.com 

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It happens to all of us inevitably, the dreaded injury. Though we might not be able to participate in all the activities we were currently doing; this does not mean you can stop training all together. Remember there is a lot more that you CAN do than can’t.

In this episode I will go over a game-plan on how to work around those injuries and keep you in the game.
 
1) Honest assessment of the injury
2) Turn down the [workout] intensity and turn up the focus   
3) Work On the injury for healing and future preservation
4) Go hard on the non-injured areas
5) You should still be making progress

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Is it Ok to Workout Everyday?The Sh ort Answer…YES but how do you do it. 

•  Distinguish between WORKING OUT and TRAINING
•  Listening to your body: Before, During, and After
• Training Variability (weights, running, kettlebells, bodyweight, yoga etc.)
• Include daily recovery exercises, movements
• A few times a year consider training for something 

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As the New Year comes upon us so come the Resolutions or Proclamations to do Better this Year but are they really the right way go about it when:

80% does by the second week of February (approx.…36 days)

There might be a better way as in to make Goals:
 Start from a positive place

Make a Goal List of what you want to accomplish:

·       Make categories with specific goals

·       Make some more challenging than others

·       Don’t have to necessarily have a timeline

·       Write them down so you can see them weekly/daily

·       Share them with someone

 Make a Weekly to Do List

·       Categories

·       Prioritize

·       Have a Specific way to go about completing the task

·       Write it down and have it visible, phone, paper, white board

 It’s Ok if you don’t complete everything especially your stretch goals; you can roll them over to your next year; Progressive Progress is the Ultimate Goal

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In this episode:
The beginnings of Steve’s strength journey.
 Our first weight sets.
 What drove him to start lifting weights.
 What keeps him going to continue training.
 What our weight training was like during high school.
 How his training has changed over the years.
 His current training goals.
 Necessity being the key to progression.
 Movement being therapy.
 What he would tell his younger training self.
 Current training trends he does not like.
 Steve’s secret sauce for longevity.
 How Steve keeps motivated.

Find Steve at his company’s website.

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In this episode I will go over the Most Common Mistakes I have seen over the years of training and give my opinion on how to shift towards the optimal. 

Your Plan
Most people’s plan are either Too Much or Not Enough
Define your Goals first and be honest about them:
How do you want to train? How often? What are you training for?   

Chasing Numbers
Good way to quantify workout and see progress but are the results making you better overall? Are they aligned with your goals?

Not Doing Mobility Work
Primes the body for movement
Helps for a better workout and recovery
May help prevent injuries
They can pinpoint what you need

Doing What you Like but Ignoring What you Need
Every workout should have an exercise/movement that you don’t like because it is generally what you need.
Most Men skip: Single Leg work, most Women skip: Upper Body work. 

Not using Grip
Almost ever exercise can utilize Grip Strength and it is usually the Limiting Factor in strength training
 Activates muscles and increases strength (irradiation)
 Make movements safer and more stable
 Increase upper body strength

Not Doing Dynamic Work
Never stop doing it, even as you age

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