Had an amazing breakfast every morning – omelet and giant fruit plate (bananas, watermelon, hondey dew melon, and pineapple). Also had some great workouts at the PowerClub. Similar to Gold’s Gym. Great girls!
Home this weekend and then off to Cleveland next weekend…quite different from Panama.
On my flight to Panama yesterday, I sat beside a business owner (he owns 175 physical therapy centers) who is creating massive value for clients and his 4100 employees. Very cool guy. Plus he’s owned 8 Ferraris…but even more important, he’s adopted 2 children from orphanages in Russia. A good kick in the butt to keep helping people and building value. Look at what you can do.
Let’s get started with…
Monday – Feb 28th
Transformation Tip of the Week
“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped…living with the results of other people’s thinking. Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become.” – Steve Jobs
This is workout C from my current 4-day per week workout plan. It focuses on a long bodyweight warm-up and rack pulls for lower body pulling strength.
Warm-up: Jumping Jacks + BW Squat + Glute Squeeze + Bird Dog Abd + Plank + Side Plank
1) Power Clean (5×3)
2) Rack Pull (3×5)
3A) Glute-Ham Raise (3×6)
3B) Ab Wheel Rollout (2xMax-2)
3C) 1-Leg Calf Raise (3×10 @ 6s ecc)
• Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Eur J Appl Physiol. 2010. Nutrient provision increases signalling and protein synthesis in human skeletal muscle after repeated sprints.
Australian researchers had 8 young guys do two sprint cycle workouts of ten 6-second sprints with 54 seconds of recovery. The difference was:
a) pre-exercise nutrient (24 g whey, 4.8 g leucine, 50 g maltodextrin)
b) non-caloric placebo ingestion.
No differences in performance, but muscle recovery (as measured by muscle protein synthetic rate) was greater after nutrient ingestion.
Conclusion: Ingestion of protein/carbohydrate in close proximity to high-intensity sprint exercise provides an environment that increases cell signalling and protein synthesis.
Wednesday Workout Tip
Did this in Panama last week with some subs…no chinup bar, so used pulldowns instead.
Warm-up: Arm Crossess + WYT + Stick-up + Stretch + T-Pushups
1A) Pushups (100 reps)
1B) Pullup (35 reps)
2A) Dips (50-100 reps)
2B) Chin-up (30 reps)
3A) BW Row (50 reps)
3B) BW Triceps (50 reps)
• Do 30 minutes of fun activity…
My “How to get more done” time management for trainers and business folks.
Time tip: Keep a notebook with you for a couple of days and write down exactly what you are doing every 15 minutes. Do this all day for 3 days.
You will then identify the things that cause you to waste time, and you can work on eliminating those.
For example, I notice that after I check my email and update my blogs at 10am, I often tend to fall into a trap of checking a sports news site, MSN.com, Facebook, and my sales stats, even though I have other work planned.
So I’ve realized that I need to find an “anchor” that can get me out of this situation. And for me, it’s as simple as forcing myself to open the word document that I need to be working on (whether it is a new program or article or ebook I’m writing). That breaks my time-wasting cycle (also called “the OCD loop” by Eben Pagan).
So identify those problems, and come up with a solution to overcome the obstacle.
In addition to identifying obstacles, you will also uncover times of the day when you get a LOT done. Once those are identified, you must make sure that your daily plan keeps those times free for maximum accomplishment.
By making those two changes, overcoming the OCD loop and identifying peak performance times, you should DOUBLE the amount of work you get done each day.
I’m doing a lot of QnA sessions over on Facebook at www.TurbulenceTrainingFanpage.com
Question from Amanda Taylor Mitchell: Can’t quite get full range of motion on spiderman pushups. Should I only go half way, or should I combine regular pushups with spiderman climb?
My first choice would be to set up a smith machine at hip height and put my hands on the bar and do the spiderman pushups that way. Each week try and do the exercise at a lower notch. My 2nd choice would be be pushups + spiderman climb. Great idea.
Question from Novan Pradhika Sachrudi: High bar vs low bar squatting. Do you have a preference, and does it matter in the long run?
The variations are quite different.
The low bar position
– Shifts your center of gravity to the rear
– Is used by powerlifters to lift heavier weights
– Works the muscles of the back of the body more (glutes, hamstrings, and low back muscles)
– Puts more stress on the low back/lumbar spine
The high bar position:
– Shifts your center of gravity forward
– Is better for bodybuilding for quads
– Puts more stress on the knee joint
Great questions…please ask yours at: www.TurbulenceTrainingFanpage.com
Social Support Saturday!
• 30 minutes of fun activity…
Research has shown that if you workout with someone who is getting the same results that you want to get, then you have a better chance of success.
Again, the key is that your workout partner is GETTING results, not just wanting results.
What we find is that when you train with people who are above you, then you elevate your game.
We see this all the time in sports…a bottom dwelling team plays the 1st place team and upsets them…but the next week plays another bottom dwelling team and gets crushed.
So if a guy wants to improve his bench press, his best bet is to train with guys who are stronger than him…who will challenge him. If he trains with a guy who has the same or less bench press, he won’t raise his standards.
The training environment is key…even individual sport olympians rarely, if ever, train by themselves. They have training partners. They have coaches. They train in groups.
The strongest guys in the world, the guys who lift at Westside Barbell in Columbus, Ohio, train in groups.
The group pushes them to another level…there are very, very, very few people who push themselves to the same limit on their own.
NOTE: A LOT of guys will say they push themselves harder when they train on their own, but that’s about as accurate as most guy’s estimation of their bench presses.
Sunday – Plan, Shop & Prepare
• 30 minutes activity and plan, shop, & prepare
DrWeil.com July 30, 2008, FoodNews.org Printable Shopper’s Guide
Organic fruits and vegetables are by definition grown without the use of pesticides. But some find the expense of organic foods prohibitive. Of the 43 different fruit and vegetable categories in the Guide to Pesticides, the following twelve foods had the lowest pesticide load when conventionally grown. Consequently, they are the safest conventionally grown crops to consume:
Sweet peas (frozen)
Sweet corn (frozen)
• Training Tips – Workout Challenge for you
• Research Review – The Truth About Grass-Fed Beef & Fat Loss
• Nutrition – Liquid Calories & Fat Loss