Fortunately we have kettlebell workouts and the 6th Turbulence Training Transformation Contest to get you through the fall…and lots of other cool stuff this week.
I’m also giving you a double-dose of Transformation Tips this week…here’s the first one:
“You cannot fail. You will only get results. You’re testing, you’re tracking, and if you’re persistent, you will win!”
That means it doesn’t matter exactly how much weight you lose, its all about learning from the lessons over the Transformation…applying those lessons in the future will help you continue to get better and better.
Monday – September 7th
Now for the main Transformation Tip of the week:
We are often most disciplined in the morning. So if you are trying to start a new habit, such as meditation, drinking more water, exercising, etc, try doing it in the morning before other things get in the way!
And don’t forget…not only do you have a chance to win $1000 as grand prize, but EVERYONE who finishes gets 6 months free at TTMembers.com.
Repeat the following circuit 3-5 times.
Rest 60-90 seconds between circuits.
The objective is to better the time it takes to complete the entire circuit on each successive attempt.
1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)
30 minutes of fun activity…and then check out the October Men’s Health if you can find it…one of the topics they covered was…
Q: Can I overdose on fish oil?
Yes, so stick to no more than 2g per day.
Also, MH basically says that agave nectar is a joke…its no better than sugar.
Men’s Health also agrees with what I’ve been saying for years about ab exercises – you must avoid crunches and sit-ups. Here’s an old interview I did with spine health expert, Dr. John Gray, Ph.D.
CB: Finally John, many people state, “I use all of these ‘bad’ training exercises – like crunches and sit-ups – and I’ve never had a back problem.” How do you respond to that?
I tell them to be happy they are winning the “survivor” series…for now. It’s true, some people are capable of handling great physical stresses without apparent injury, but the basic mechanics of what is happening inside the body does not change between people.
We have to remember that the risks of certain exercises compared to others are “relative.” Although it’s impossible to say with complete certainty that any given exercise WILL injure your back – you now have choices that will allow you to make better and more informed decisions that will decrease your risk of developing a back injury in the future.
We also know from biomechanical and rehabilitation research that disc injuries are caused by specific mechanisms that are reproduced in exercises that flex the spine under load. So, do you want to train hard, or train smart?
For people who are still unconvinced, I sometimes also use the analogy that there are people in their 80s who have smoked their entire lives and never developed cancer… do you care to try your luck?
If you are interested in more information on this topic, see Dr. Stuart McGill’s books “Low Back Disorders” and “Ultimate Back Fitness and Performance.” Book content and ordering information is available at BackFitPro.com
Here’s some ab exercises that avoid spinal flexion…
30 minutes of fun activity and take some time to create a mental image of success. Use a vision board. Take pix of what you want to look and feel like and post them up. It will remind you to stay on track.
More European Intervals – from Le Louvre in Paris this time…et voila!
Social Support Saturday!
30 minutes of fun activity plus some social support from me!
Download this interesting – politically incorrect interview – I did here.
Sunday – Plan, Shop & Prepare
Do 30 minutes of fun activity and then…plan, shop, & prepare for the week ahead.
And if you are traveling, you must watch this video…its all about preparation. I’m pretty simple (apples and almonds when I travel) but Kardena takes it to the next level.
That’s it! See you over at KettlebellWorkouts.com
Gain Muscle Lose Fat – hidden program from the Vault
Transformation and nutrition tips