That's a Rap

So, 2012 is almost over.  As we wrap up the present and look forward to the new, this is just the beginning.  I was watching the Lion King with my son, and he is about to turn two.  Mufasa went real deep and taught my son, Simba, and I all a valuable lesson.

I realized that we are all connected in this circle of life.  It's like as each day or year ends, a new one always begins.  And that is beautiful.  This is not the end.

I connected with a variety of people in the last 10 days.  Some were afraid, some were excited, others were confused.  One was worried about the world ending 10 days ago.  She feared for the safety of her children.  Let's just say this was the worst apocalypse ever.  One girl was asking for money to buy her son's breathing treatments and medicine.  She was scared for her child.  Others were excited about seeing family, greeting old friends, and making new.

I wouldn't have connected with any of them if I didn't say Happy New Year or Merry Christmas.  Some were a little weirded out that a stranger was so cheerful and social.  Oh well, you can't please everybody, right?

I spent 4 hours coaching a fitness trainer and helped him realize that he was about to make this biggest mistake ever.  He was about to give up on his dreams.  Later that afternoon, he was amped and all hyped up that he has the best opportunities in the world!

I talked to another trainer, and we are both hustling.  You know, we do what we love and won't let anybody tell us any different.  It is still hard from time to time.  There are mistakes that were made and better choices were available.  It is the end of 2012, time to reflect.  Learn from History or be Doomed to Repeat it.

The other trainer told me I was the best trainer in Delaware, I was a genius and had an undying passion for what I do.  It felt good and sure was a pick-me-up.

I think everybody struggles with the past.  I think we are all caught up in the numbers game.  Either the money in the bank, the number on the scale, the number of times you screwed up, the number of times you wanted to just breakdown and quit.

I found the greatest person is the one that plays his numbers game wisely.  For you see, he falls 7 times and rises 8.
When life knocks you down, do a burpee.

Don't let others put you down.  They are just HATERS.

Having
Anger
Toward
Everyone
Reaching
Success

I talked to some entrepreneurs about my business.  You know what?  They said, sorry, no thanks.  Maybe they were too busy, too tight for money, or just didn't want to be bother.  I came back to the same people in a different light.

It is better to give than to receive.

Here is what I am doing with my business to help the community and local business.

A family on the outskirts of town lost property in a fire.  Their pole barn burned down.  They lost a lot stuff.  Toys that the younger kids kept in storage after the last move, a camper, a riding and push mower.  The fire spread to the propane tanks and caused several small explosions.

A $5 donation enters you in a raffle for a chance to win an 8 week training program.  Trinity Strength & Conditioning is partnering with Applebees in Milford to promote the event.  There will also be a flapjack breakfast.
--
A mother is worried about how she is going to pay for her child's medicine this winter.  She came to me, hopeless and confused.  The next person to register for the New Revolution will be directly helping this child sleep and breathe better

Register Now
--
Go to facebook and check out Pink Zebra.
Chelsea Heinsch is the local sales representative in Delaware.
Looking to spice up things in your home this New Year?
Pink Zebra Home Fragrances are just what you need.
--
Support Local Hip Hip and R&B
I've know some of these guys hustlin' out there for over 5-10 years.
Check it Out.  I just love the lyrics, music, and fresh beats.

I am not telling you to change your taste in music.  I am just helping you find hidden talent if you were looking in this direction.
Hidden Talent Right Here

New Videos of the Hardkour and Ground Game FBI programs will feature cover music from Free Range Monkey Boys.

2013 is just huge.  Train hard.
You have 365 days, one whole year to become a new you.  Will you be a better person?

That is a matter of attitudes and habits.

I wish you the best and Happy New Year guys.

Clean From the Top Down

The Kettlebell Power Clean can be used to practice deceleration acceleration, (change of direction if paired with other movements) and explosive force generation from a static position.

Quick note, we practice our Kettlebell Cleans with a demi squat at the “top” of the movement which creates less impact on the body for longevity of the joints and greatly reducing the chance of injury. Training with the smooth style adds athleticism and fluidity to our Kettlebell progressions.

That's straight from Mike Libercci who re-taught me everything I thought I knew about kettlebells.  He continues to keep me up to date with the best techniques.

Now, I want to talk about the power clean and why I use it.

Before I even teach an advanced movement like the power clean, I break it down into the basic components.

I have broken it down into 6 basic steps.  I do not combine anything or put the kettlebell in your hand to try this move until you understand every single component.

1.  The Squat.
Can you drop your hips to your knees or lower and keep good posture?  Can you squat repetitively with just your body weight?

2.  The Cork Screw.
Like pulling a lawn mower cord to start the engine, you pull high, going from internal rotation to external rotation of the wrist.  Pull your elbow back and high up.  Bring the hand to a position right in front of your shoulder joint.

3.  The Gi Pull
I teach guys to grab their partner by the gi or military top and pull him close, like you are mad as hell and want to pound his face in.  Really Pull the partner into you.  Feel him bump into you and stand strong.

4.  The Punch
Throw a quick jab or a cross.  Hands and closed fists in front of your face.  Throw the punch and snap the hand back to the starting position.

5.  The One Handed Squat Swing
Of course you can't do a one handed squat swing with out a two handed squat swing first, but we skipped that.  You were pretty competent and athletic. 

One handed squat swings bring the kettlebell up to about shoulder or chin height.  No higher than that.

6.  The Rack and Demi Squat
Bring the kettlebell to the rack position.  The kettlebell is close.  The arm and hand is close and inside your personal bubble.  The weight is actually resting on your anterior deltoid and clavicle.  The elbow is pointing straight forward.  The kettlebell is on the back of the wrist and the thumb is close to your body, while the pinky is away.  In this position.  Dip and bounce like you are a car going over speed bumps and your legs are the shocks.

Now lets put it all together.

Squat
Load
Cork Screw/One Handed Swing
Gi Pull
Rack/Demi Squat
Punch/Plunch
Squat

I use the power clean to develop powerful legs and explosive pulling power for jiu jitsu.  The ability to pull and control the gi is so important.  No other exercise better simulates the functional pulling power of jacket jiu jitsu.

Check out the Jiu Jitsu Blitz program.

A New Playing Field

I used to have a major problem with trying to be extraordinary.  I tried to be better than others and over achieve in all things of life.  I used to be competitive.  I really used to be stubbornly obnoxious when others just couldn't do their jobs right.  I didn't mind lending a helping hand.  I couldn't stand having to do the job for the other person because they were just epic failures that couldn't help themselves though.

I always tried to be better than others and strived for excellence.  I tried bringing others up to my level.  Then it hit me, I want to be average.  I do not mean boring, dull, or mediocre; just average.

Average is not a bad thing.  An average person has leaders, mentors, friends, equals, and followers.  Average people are down to earth and humble.  Average people make mistakes and learn lessons.  Average people do not know it all, but know what works for them.

I realized that rather than trying to change others around me or change myself, I had to do something different.  Garbage in; Garbage out.  It doesn't matter if it is the food you eat, the friends you hang out with, the shows you watch on tv, or the habits you use to study.  Essentially, I tried a failed science experiment.  I'll call it Insanity.  Not like P90X and DVD workouts.  But a literal madness.

When you try the same experiment over and over again; meanwhile expecting different results.  That is the definition of insanity.  It seemed the harder that I worked, the less the others had to do.  I couldn't slack off, for the job wouldn't get done.  A bad day for me would get worse because others would expect me to pull through and pick up the slack.  I would still do more than others (even on a bad day) and I was the one criticized.

I am not Superman.  I am not perfect.  I do not know it all and never will.  I cannot change the world, nor save it.  When you move up from JV to Varsity or from the Minor League to the Big League, you aren't top dog anymore.  Are you ready to go from your Minor League games to the World Series?  What a change in the caliber and experience of the other players.

You may strike out a few times, but you start to see the same pitches.  Now you start getting on base.  You build your confidence.  Eventually, your batting average is back up to .400 and you are holding your own.

What happened?  Iron sharpens iron.  You were ready for the next level.  The Minor Leagues were holding you back.  You hadn't seen it all yet.  Then you adapted to the new level of play.

Surround yourself with like-minded people.  Surround yourselves with people who are better than you.  Mingle with those that have experienced what you hope to achieve.  Learn from those that walk, talk, and breathe the life that you deserve.

Put yourself in a new and uncomfortable environment.  Keep putting yourself out there.  You will be amazed how easily you can become accustomed to it all.

Train hard and don't give up.  Never settle for anything less than you deserve.

The Cool Down

Winter is here and Christmas has finally come.  First off, merry Christmas to all and to all a good night.  As it gets colder, it is important to continue training.  I love training outdoors.  I love the urban jungle environmental training and obstacle courses.
Most of you, new to exercise are not acclimated to the cold.  I have a variety of tips to help you continue your training, especially in the colder weather.
Breathing Control
Breathing control is a basic of component exercises.  Inhale on the eccentric contraction (the loading or stretch).  Then exhale on the concentric contraction (the push or squeeze).  During aerobic or high intensity exercise, it is important to inhale through the nose and exhale through the mouth.  Remember to take deep breaths.
Now, it is freezing cold outside and the weather sucks.  You don't even know why you bothered coming out here to workout.  Here is a little secret.  Breathe in through your nose.  Why?  The nostrils intake the air.  The path from the nose to the throat causes the air the spiral through.  It is sort of like a K&N cold air intake.  The spiral whirlwind humidifies and warms the air.
Breathe in through your mouth and your vocal chords will suffer.  You will get a sore throat.  Your training session will just be terrible.
Head Gear
Strap on your helmet, and get ready for this dangerous ride.  Okay, maybe it is not that scary, but head gear is still important.  You lose a lot of heat through the top of your head.  So maintain your body temperature by protecting your head.
Wear a hat, beanie, cap, hoodie, or jacket.  You know your body and how you react to the cold, just be prepared.
Clothing
Dress up like an Eskimo!  Well, dress in layers.  Always have multiple thin layers of clothing for your upper and lower body.  You can always take the extra layers off once you warm up.  You cannot put them on if you didn't bring them though.
Be sure to warm up properly first before taking off the additional layers.  Taking off the layers too soon will cause your muscles to be tight and you will be injury prone.
Do not do static stretches, especially in the cold weather!  You are extremely likely to pull a muscle.  Not good at all.
Hand Care
It is important to keep your hands warm, moist, and dry.  Bring a pair of gloves, have a front pouch on your hoodie, or bring a hot hands pack.
Post-workout use hand moisturizer.  That has always been a hard lesson learned for me.  Don't make the same mistake as I did.
Exercise Variables
Steady paced full body exercise will keep the blood circulating.  Do not stop for excessively long rests.  We often think about getting a workout in for the day.  When you aren't used to the cold, this is a bad idea to do just one workout.
Here is a session outline to follow:
10 minutes proper warm up outdoors.
20 minutes outdoors.
Return inside.  Rest for 30 minutes.
20 minutes exercise outdoors.
10 minutes cool down indoors.
Another scenario:
10 minutes warm up indoors.
30 minutes exercise outdoors.
10 minutes run outdoors.
10 minutes core activation indoors.

Winter Location

Trinity Strength & Conditioning proudly announces the New Facilities Location.  During the winter, all training will be hosted here.

750+ Square Foot of mats

500+ pounds of free weights

The following programs will be offered:
Ground Game FBI
KFIT Ground Zero
S.A.M. Complex

5 East Street
Harrington, DE 19952
Gym Memberships are only $25/month

Hardkour Obstacle Course Training will be offered in March.
There will be an Obstacle Course Challenge this spring.
Winners will receive $250, $100, and $50 cash prizes.

Start your New Revolution Transformation Challenge now!  Get in the best shape of your life.  Prepare for the next challenge.  Train hard and be ready.

It's coming ...

Trinity Strength & Conditioning Programs

I want the best results for you.  I have developed several programs that you can start now to get in amazing shape and Rock Solid this New Year.

The New Revolution Transformation Challenge will be launched and I will introduce all 5 programs this New Year.

Here they all are in no particular order.

Ground Game FBI
SAM Complex
Jiu Jitsu Blitz
KFIT Ground Zero
Hardkour

Ground Game Full Body Integration uses body weight training to get the whole body moving.  Your strengths and weaknesses are assessed.  Then a program is designed to perfect your strengths and strengthen your weaknesses.  The Breakdown Metabolic Conditioning boosts your metabolism for the next 24-48 hours.

The Ground Game keeps you down to earth, literally.  A lot of positions like the bear crawl cause your upper body and lower body to both be active.  The core connects your whole body and you are constantly engaging your core.  This starts to uncover the abs you always wanted.

This burns calories after the workout.  This recovery period is extremely important.  Make sure to maximize your gains by replenishing your energy stores and getting your post-workout recovery drink or meal.

The Stability Agility Mobility Complex is training program that develops core activation, speed and agility, and flexibility.  Everybody wastes time doing crunches.  Let me share a little known fact.  The fact is, everybody has abs.  The abdominal wall connects from pelvis to the rib cage.  Unfortunately, most of the US population is overweight or obese.  On top of that, when most people exercise, they do "ab exercises" to target the belly fat.  This just does not work.

The toned definition in your mid-section is not a matter of how many crunches or sit ups you do.  Rather, it is a matter of body composition.  Now you need to work on your core, don't get it confused.  Crunches and Sit ups just aren't the trick to it.

This system focuses on speed and agility to burn insane amounts of calories in a quick and easy way.  At the same time, you get strong, faster, leaner, and a Rock Solid body.

Jiu Jitsu Blitz mixes technical grappling with the strength & conditioning from kettlebells.  You start off with a basic warm up.  Then you learn how to pass the guard.  This is a unique form of defense.  Every other martial arts starts and stays standing up.  Really, over 90% of all fights end on the ground.

Also, most fights end because one opponent lacks the technique or conditioning to continue fighting.  Moving on the ground is not commonly trained.  We are so used to sitting behind desks and walking on our feet.

Learn the techniques that really work and find your own style of jiu jitsu.  Learn sweeps, submissions, holds, and escapes.

Mixed Martial Arts adds striking to the grappling.  It becomes ground and pound.  Really, you can't keep training like that.  You will get hurt, bruised, and injured.

Jiu Jitsu Kettlebell training will keep you rolling pain and injury.  That you can really get great results and continue your training.

KFIT Ground Zero is another program developed to boost your metabolism into overdrive.  You learn safe and effective kettlebell use.  You build a strong core and posterior chain.  You learn a fluid system so that you can combo your moves into routines.

This takes your training to a whole another level.  You feel so energetic and alive.  Avoid injury and train smart.  Make sure that you understand the very basics before even trying advanced moves.

Hardkour is obstacle course training with Parkour philosophies.  This style of training is the closest you will come to boot camps.  Don't be intimidated.  The obstacles and challenges ahead will be great.  Remember, that which does not kill you makes you stronger.

You develop your Athleticism to quickly and efficiently move from point A to point B.  You will stop wasting extra energy and get more effective results.

You will learn the skills necessary to move across the obstacles.  Meanwhile your body is transforming with each obstacle you overcome.  You also train to strengthen your body to another level.  I am not talking about bulking up like a muscle head either.  Lean, toned, cut, and Rock Solid.

A game called Manhunt wraps up the session.  You start off with a few rounds through a circuit.  Then you are essentially playing tag.  Use your skills to move through the obstacles to dodge the hunter.  Hunters work together outsmart and catch the Men.

When you are caught, pick your Poison.  The Poison is a challenge that the Man must complete before he becomes the Hunter.  This is a free flow training style that is fast paced.  Don't slow down, or the Hunter will get you!

Merry Christmas

Hey everybody,

Merry Christmas.  2012 is wrapping up, is is 11:11 on 12/21/2012, make a wish!

Anyway, your wish has been granted.  Well, at least if you are looking to get in killer shape this New Year. I am working on a great release for everybody. 

I am including it in my Ground Zero Foundations Manual.  I release some solid skills, killer drills, and the foundational progression.

The manual had you covered from Warm Up to Post-Recovery.  I will let you in on a secret that will help you bounce back from your workouts and hustle onto the rest of your day.

I also want to talk about the S.A.M. complex and how you can peak your training with the Ground Game F.B.I. system.  This is top of the line training.

Have you had terrible results with counting reps, boring cardio, and just doing it slow and getting nowhere?  Want to work on your core?  I found that sit ups are just pointless.

Remember, you get a list of progressions to get toned, chiseled, and rock solid.  You start with the very basics.  Simple stuff that you neglected and now your progressions are suffering, because you didn't start from the ground up.

Remember the saying, "you have to crawl before you can walk, and walk before you can run?"

It is so true.  Don't take it for granted.  I used to give somebody killer workouts to just impress them.  Program design is definitely a favorite of mine.  My goal is to always stimulate neuromuscular motor recruitment for maximal gains.  I want you to be lean, not bulky.

My challenge to you is to learn more skills.  Athleticism is incredibly important when it comes to being in shape.  Without an solid foundation, any Performance gains with be useless without practical applications.

A perfect example.  Let's go in the opposite direction.  Body builders and  biceps, there are so many ways you can do train the biceps brachii.  Why waste time with dumbbell curls?  Seriously, the functionality of dumbbell curls is little to none, unless you want bigger biceps.  I had one trainer tell me how he loved using this bicep workout for the females he trained.

There is really no benefits to isolation of muscle groups.  That style of training is obsolete.  If you want to be a body builder, go to the gym and pump iron.  Ladies, I am sure you want finesse.  Guys, you want to be toned and cut up.

When you want to be in killer shape with and be Rock Solid, then the Ground Game F.B.I. system is for you.  The S.A.M complex is designed to help you adapt your kinetic movements to improve athleticism and performance.

Stay tuned ... the release is coming soon!

Low Bar

Hey guys,

I was running an outdoor session today and I wound up at a skate park.  Obviously, there were rails and walls.

I want to talk about a handful of skills and drills that you can use with a situation like this.

Agility
Quick Feet and Shuffle back and forth over the rail every 10-20 seconds.
Lateral Hops over the rail.
Mountain Climbers with hands on the rail.
Hop over the rail with your hands on it.

Diagram    
==X
-----------hh---
==X

---- rail
hh hands
XX feet

Feet hop over rail, back and forth.

Push Ups
Here are several positions that can increase the intensity by changing your starting position.
Both hands on Rail
One hand below the rail
One hand above the rail

Sit Out
Hands are on the rail.  Feet are wide.  Hips up.

Lift one hand and swing the opposite leg under the hips.
Transition back and forth from side to side.

Routine 3 Rounds
Push Ups
-Left Hand Above x4
-Left Hand Below x4
Sit Out Left Side x4
Lateral Hops x4

Alternate
Push Ups
-Right Hand Above x4
-Right Hand Below x4
Sit Out Right Side x4
Lateral Hops x4

Routine 5 Rounds
Mountain Climbers 20 sec
Push Ups x10
Plank 20 sec
Lateral Shuffle 20 sec

Train Hard!  Rock Solid.

Tis the Season

Tis the Season to be Jolly.

Christmas is only 2 weeks away.  I mean, time is just flying.  You are certainly very busy buying presents, wrapping gifts, attending parties, working overtime, travelling ...

But are we going to be jolly and fat like Santa Claus?

Are you over eating, losing sleep, and lacking exercise?

I hope that is not the case.  Be honest, are you over indulging and not compensating for it?  Have you slacked off on your exercise program?  Worse yet, have you been inactive and out of shape for years?

Times like this can make or break you.
5 Things that You can do today to prevent destroying all of your hard work from the last year.  You have been working hard, right?

Tis the Season to be Jolly.  So, be happy with your normal diet plan.  Enjoy the occasional treat.  Do not over indulge yourself and eat a slice of every pie.

Shake the spoon.  When you are taking in those delicious sweets and wonderful meals, use the utensils to scoop a portion.  Shake the spoon, so that the excess falls off.  This was a lesson I heard over and over about reducing food cost losses.  Now, it can be used to save you calories during this time of year.

Socialize, mingle, and dance.  Stay busy, talk to others, meet new people.  Do not stand around the buffet taking second helpings and then thirds. 

Schedule workouts.   Don't just schedule, do it.  Hold yourself accountable.  Think of the Christmas season as a plateau.  Think of failure and past reasons, like "I let it all go."

Set New Year Resolutions.  Write them down.  Prepare yourself for success.  Don't set yourself starting on the wrong foot, an extra 10 pounds over weight.

Well, that's it.  Nothing was has too hard.  Portion control, eat smart, train hard, and set goals.  I know this will help most of you.

What can better help you?  Taking that New Year's Resolution to the next level.  Turn your life around with the New Revolution Transformation Challenge.

Register Now

You know what?  You can do it all on your own and keep trying the same things over and over that never worked before.  Maybe there will be new rules in 2013 where gravity stops working and pounds fly off.

What if that doesn't happen.  Will your experiments and exercise programs get you different results trying the same thing.  You get to work just as fast everyday going the speed limit and taking the same route, right?

So you lose weight just as fast if you keep following the same program.  Maybe on your drive to work, you were slowed down or got lost.  So it would take longer than normal.  Maybe you just decided to not get in your car, so you didn't even get there one day.

Are you getting in the exercise zone, going at the right speed, doing the right moves?  Are you consistent?

Maybe not, especially if you made it this far into the article.
So, my only solution to you is.

Register Now

All of the Transformation Challenges take place out of Harrington, Delaware.  If you are interested in starting your own challenge in your area, let me know.  We can build a team to take the Fitness Challenge with you.

Now You're Rollin'

Continuous Fluid Motion.  This is key to getting the best results.  When everything is rolling smoothly, you'll feel great during your training session.

It is time to maximize those results.

A proper warm up is essential.  Here is one awesome warm up tip for you.

Rolling

This is a technique used in Parkour and Martial Arts to absorb the impact of a jump or fall.  We don't fly; its falling with style.  The skill is used to safely land and continue your free flow.  The roll connects one move to the next.

Examples:

Jump, land, squat, forward roll, (momentum brings you to a standing position), run. 

Fall, break fall, backward roll, (momentum brings you to a standing position), escape.

It is important to first warm up.  Rolling progressions are perfect to loosen up your lower back.  Important life lesson.  A roll is not a flip!

Do not start standing and jump to land on your back.  This ends ... badly.  I had a client once who tried this ... ouch!

Starting position:  Baby Crawl.
On your Hands and Knees.

Take one hand.  Put it to the opposite hip, like you are grabbing the sword out of your scabbard.

Err ... how about buckling your seatbelt?

For clarity.  Use your left hand.  Tuck it under your body towards your right leg.  Lift your right leg.

Tuck your left shoulder and plant it on the ground.  Roll over diagonally.  That means you will start on the left shoulder and end on the right hip.

Another Variation

Sit down on the ground.  Your knees are bent at 90 degrees.  Your feet are resting on the ground.  Your shoulders are directly above your hips. Rock back and roll from your lower back to your upper back.

Rock back to the seated position.  You will remain in this seated "C-like" position.  Your hands can point down towards your feet to act as a counter weight.

Roll back and forth.  For a more advanced progression, roll on one side of your back, onto your shoulders and down the other side of your back.

Train Hard Guys!

Kick Back and Relax

I bet you've been going hard this week.  Want to kick back & relax?

Well before you do, you have to earn it.  One of my clients went for a shower early one morning.  He realized something was off.  He wasn't even dirty.  Sure he needed a shave, but what rugged man doesn't?

He kicked it into high gear, broke a sweat, then cooled down with a hot shower.  I like making that impact.  He didn't even feel he deserved a shower without first working out.  That's always the first thing on their minds after a workout.

Don't forget to eat your protein in that two hour post-workout window!  Eat real food by the way.  Protein powders are packed with the supplements you need to recuperate.  That's true, but there is no substance.  Nothing real there to fill you up.

Now, remember you gotta earn your R&R.  Your body also absorbs the protein and carbohydrates after a killer workout.

5 Kick-Ass Skills

Leg Swings
Broncos
Sit Out
High Knees
Butt Kicks

What's going on?  Kick Back and Relax all with High Intensity Interval Training.

8 Rounds/exercise.
20:10 work:rest intervals.

20 minute workout.  Let's rock!  Then kick back and relax after this. You earned it!

Countdown to Christmas

There is a serious problem.  The holidays are coming.
Do you regularly workout?  Has the added stress and holiday hustle and bustle left you short on time?

There are scientific principles that apply to training.  During the holidays, there is one very important principle.  The principle of reversibility.  Pretty much, use it or lose it.

I talked the other day about hitting walls in your training.  Think about plateaus and valleys, both are flat.  Are you at a high or low point in your training?  Don't lose what you have worked so hard for.

One client told me it was so ironic that he was starting to workout during Thanksgiving and Christmas.  He was almost setup for failure.

From Thanksgiving to Christmas -- you are looking at over 4 weeks of de-training.  Not to mention New Years.  When did your setbacks start and when did your training stop?  Imagine how hard it will be to start back up after you have off track for so long.

De-training poses serious problems.  One common occurrence is getting injured when you resume training.  Why?  You want to jump right back into it.  You lift heavy just like you used to.  Run just as fast or just as far.

This leads to over training and DOMS ... pretty much you feel really sore like you ran into a brick wall.  The micro trauma to the muscles cause extra pain and discomfort in the body.  There are numerous reasons for it.

Let's just avoid all of this.

Here are 12 exercises to use at home this Christmas season.
1.  Push Ups.
2.  Squats.
3.  Pull Ups.
4.  Leg Lifts.
5.  Lunges.
6.  Bear Crawls.
7.  Hand Stands.
8.  Mountain Climbers.
9.  Jumping Jacks.
10.  Leg Swings.
11.  High Knees.
12.  Arm Circles.

Six Steps to Getting Rock Solid

Hey Guys.  What's Up?!

You all know that I am a huge fan of body weight training.  There is a huge system of exercises, skills, and drills to take you to the next level.

Think how often I break it down the the bear or crab position.  The Ground Game uses these two positions very often.

Here is one basic foundation that you should learn!
It is six easy steps:

Starting Position:  Bear Crawl.  On your hands and feet.

1.  Sit Out.  Lift your Right hand.  Place Left foot where that hand was.
2.  Cross Over.  Bring your Right foot behind Left knee.  Let the left leg collapse.
3.  Crab Walk. Swing the Left leg counter clockwise and plant the foot in the Crab Walk position.  Keep the Right hand up.
4.  Hook.  The Right hand is planting on the ground.  Simultaneously, the Right leg is swinging counter clockwise and wrapping around the left leg.  The Left hand is now off the ground.
5.  Step Back.  Left leg steps back. 
6.  Bear Crawl.  Left hand plants on ground.  Right leg swings under hips and land in the Bear Crawl position.

This is the 6 step.  There is a series of progressions from the Bear Crawl position that I use.  This is just one of many.

12 Ways to Reach Your Fitness Goals

1.  Take Action.  Take bold action, don't just think about it, be about it.  Do it, live it, and make it a habit.  Better yet, make it an addiction.  Ceaseless efforts abound in many fruits.

2.  Eat Smart.  Make healthy choices.  You are what you eat.  Eat healthy; be healthy.  Be smart about what you eat.

3.  Create a Journal Log.  Write down the things you ate.  Keep track of your exercises.  The odds are, when you stop logging your food intake, it probably wouldn't be very pretty.  You didn't write down your workouts this week, because you had none!

4.  Be Accountable.  Create a schedule and follow it.  If you're late for work, you would get fired right?  If you cancelled plans with your best friend, that would hurt them right?  How accountable is your word to yourself?

5.  Follow a Program.  Routines are a force of habit; that is doing the same thing over and over.  A program has a series progression.  It is important to progress and change your routines.  This is the program.

6.  Plan for Setbacks.  Life is what happens when you make plans.  You can never know what will happen in the future.  Getting sick, injured, losing loved ones, or taking vacation.  Have a back up plan to get yourself back on track after you handle business.

7.  Build Support.  Get your friends, family, co-workers, and others to keep you accountable.  You are much more likely to be accountable to others than to yourself.  The more people you hold yourself accountable to for your workouts, the more likely you are to maintain your program.

8.  Move.  Sitting down and doing nothing all day does not burn calories.  Get up and do something.

9.  Have Fun.  Enjoy your life.  Life is too short to be constantly busy and stressed out.  Enjoy your life, enjoy your workouts, enjoy your friends and family.  It is much easier to maintain a lifestyle that you enjoy.

10.  Dance.  I am not talking about just Zumba.  I am talking about just enjoy your music.  Don't be intimidated by what others make think of it.  Dancing is a joyous act.  This is fluid and smooth movement with a rhythmic beat.  It gets you loose, you feel great afterwards.  Maybe you're headbanging, or maybe you're bboying, Zumba works too!

11.  Stretch.  Release the tension, stretch out after workouts and throughout your day.  Long day at the desk?  Get up and just stretch for five minutes.  Did you just run five miles?  Stretch your legs out, you earned it!

12.  Rest.  Sleep is your number one friend.  Exhaustion and over training are two sure fire ways to set yourself up for failure.  Some days are longer than others.  Take time to rest, relax, and sleep.