Change is a journey where almost where and when it ends means little. Experiencing changes’ shifting winds is where the fun is and that’s where we learn to adapt. But we taught ourselves to use exactly enough energy to survive, exactly enough to suit our reptilian whims. Where’s the rest come from? 

 

You need to know what stage of change you’re in. Stepping into the change cycle too early means you’re gonna slip right out. Try to create change slightly before you’re ready to act and you’ll carry the burden of half-assedness. 

 

Let’s talk about the steps. 

 

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

That idiom never sat right with me, :necessity being the mother of invention,” because it implies there’s plenty that;s uninvented and we still need.But resourceful humankind tries to change that narrative for sure. We have reinvented more than we’ve invented and such change yield the intangibles: pride, hope and guts. 

 

When you get stuck, you must reinvent yourself. Do shit you love, ride the wave of the NOW and readdress you goals with regularity. 

 

When you are looking for the next peak to climb, reinvent the WHY. Create new goals. 

 

Perform adjacent goals to the ones you have now

Write your shit out

Create professional goals and then create personal ones which are closely related but separate.

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Yoga aint for everybody but more and more, I see everybody getting into it. Why is that? It’s largely because our injuries as a people for oa long time are probably caused, as I see it in so many of you, the rat race. And what goes on inside the rat race that’s obfuscated by the less burdened observers?

 

Rushing from point A to B and back again keeps us vitally attached only to the destination and never the journey. Constantly focusing on the monitor in front of you creates more tightness and more volatility in your muscles. And skipping the human aspect desensitizes us. 

 

Nah, fam, we need to approach ourselves and others with the pride of a small band of tribals. We opt instead to focus on each other and the needs of the body over the rushing in and out of the rat race.

 

Slowing down your pace to stretch

 

Stretching is based on the intrafusal and pressure based stretching mechanisms. This takes time

Follow the pattern of filling your diaphragm and extending it to stretch

Slow deep breathing allows for the intrafusal fibers to respond

Add mobility.

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Rest days need to be spent in one of two ways. Spend your rest day, not vegging, but recovering. There’s a difference! 

 

Recovering is active - proactive - and requires a level of attention while chillin and peacin out does not. Recovering means applying heat, rolling out, stretching and mechanical enhancements from yourself and others. It means eating for energy and rebuilding. Recovery is beneficial, rehabilitating and adds to your physical health. 

 

Let's compare: (a. Doing nothing versus b. Being active)

 

Resting after a long cycle of training\Doing nothing - you gain weight, you get soft, you get mentally weaker

Being active - means you keep  the smallest muscle fibers active so you can skip the opening regimen of a new routine. 

After a hard strength weekGain all your weight back

You're building new pathways which help your older strength moves

After a hard cardio weekBeginning your run again can be brutal but your cardio adaptations should last a while

Keeps your legs going might be even keep your lactate threshold up

After a brutal dayMight lose your hard scrabble power gains

Stretch - keep your power gains with mobility

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Look good - Feel Good | Getting or Being Comfortable

 

Getting comfortable means you are adapting to your surroundings. Because we have to adapt as people to the outside world and environs, we always have the chance to make confort where there is little to none. 

 

On the other hand, being comfortable means the opposite. Why’s it so important to get some damn comfortable then?

 

Shoes - your shoe game has got to match your output

Music - before or during your workouts WHEN YOU DON’T NEED the distraction

Survey the Terrain

Expectations - separate from them

Amenities 

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Skyscrapers represent the competitive spirit of the New World Order in long form. Decades divide the swashbuckling of power brokers trying to divide the pie in the sky by cutting right angles into it. And tell the D swinging results in bigger and taller and more. Fitness says, “I’ll hold my own beer, thanks.” In fitness, while D-swinging is all too prevalent, we go smaller, shorter and more efficient. 

 

Fitness is the Fiat and the bigger and stronger you get behind going shorter per workout duration is the best currency there is. But how effective is a short ass workout at all? When we need results in 125 minutes is it feasible at all? Or, are we placating the lazy ass part of our ego that stops when things get too hard and too sweaty.

 

Let’s build a case.

 

Too short means: you have to do power first then strong later.

So you can maximize power in 15ish minutes but only for one muscle group

For more muscle group, you never touch the cardio systemRecovery is never boosted.

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Wake up each morning not just with fresh eyes and clearer hearts but with process and routine in mind. It takes routine to be healthy and throughout the entire day, you better be hitting correctly on those choices which make a quality routine. Eating food which awakens your spirit. Keeping connected to your energy output and “life energy.” These and other habits form the matrix of quality health.

 

Don’t believe me? Try going without 1 of these on a weekly basis and see, day-to-day how shitty you feel!

 

Sleep

Eat a variety of food groups

Drink lots of water

Lift heavy

 

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

Ever get BORED on the Treadmill?

 

I’ve heard it all. Folks gruntin' like their colitis is flaring up, huffing half-stanzas of their most inspirational Weeknd bops, chanting to themselves - aloud- that their favorite QB is working out RIGHT NOW. Anything to get through the grind. Luckily, before the BORED feeling washes over you and you don’t know what you’ll be up to next, there are things you can in fact work on while on the hamster whe-- treadmill.

 

Hand postition

Foot position and contact surface optimization

Heel to butt - hamstring pulling

Hip turnover 

Breathing - might be the most important

 

Similarly for any machine based cardio-jaunt, you can figure out the best way to zone IN and not PEACE OUT when you’re on the thing.

 

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

You guys love to hike! That’s not to imply I hate hiking but trust me when I say, the domain of the tough every-man, the archetype I fell abysmally in love with growing up like some type of Mark Bell protege in line with ALL of the guys in my classes playing sports, DID NOT HIKE! Still during the pandemic, we learned to Hike Anonymously. We learned to love the outdoors again. We Hike for health. 

 

Outdoor sojourns are the domain of the healthy period and you can lie to yourself and deny this but it’s true. When taking on an ultra marathon challenge, you do it outside. When bored at the beach, you rip off your saddles and train like a tribal - jamming down the sandy shoreline using God’s ocean breaks as hurdles. And when you’re down nothing stems the spiral quicker than the sun’s energy giving life to what withers as it’s done for immemorial time. There’s a reason Vitamins are created and converted underneath it! 

 

Being outside:

 

Advances foot mobility and placementYou need to adjust to the world’s terrain

Sun converts D3 into Vitamin D 

Exposure to nature elevates your mood and decreases anxiety as you are conversing with plant-life/trees. 

 

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs

I'm not really sure where the idea of fasting originates. After generations of escaping starvation we are actually engaging in recreational hunger?! But in due seriousness, fasting can be a short term tool for weight loss. Really I just want to go over it because if we’re struggling during a workout, you did not WRONG.. Under what world is starvation a good thing. Furthermore, this isn't even actual starvation. We’re doing this restrictive dieting thing ALL WRONG. 

 

Fasting done the right way, for whatever you need is probably a better means of enhancing your body;’s natural metabolic ebbs and flows because it dials into HUNGER. Hunger is the ultimate signal about when we should eat because, clearly, the “why” has us struggling. 

 

So, how do we FAST the RIGHT way?

 

Pick between16:8Skipping breakfast

Skipping dinner

Deep fasting - alternating days40, 50 or 60 fast

Never skip proteins

When to eat before workout (16:8)

Hit me up

FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:https://www.instagram.com/johannunderdogtrains

LinkedIn

https://linkedin.com/in/johann-francis-cscs