Never Need a Gym Again!

Uncategorized Nov 30, 2020

As we head into the holiday season, as well as stricter pandemic guidelines, you can STILL achieve the strength & conditioning goals of your dreams.

This time of year can leave many feeling stuck or resign themselves to waiting it out until the New Year. Some action is better than none. Movement doesn't have to be all or nothing. Some days it can be hard to get started with my training session, but I never regret finishing it! 

Let's dig a little deeper here and brainstorm a few ways you can set yourself up for success.

1) Have a system for your movement practice. This means both WHEN you are doing it and WHAT you are doing. Just like anything else that is important to us in life, it needs to be scheduled ahead of time. Put movement in your calendar. This can be anywhere from 10 minutes, one day per week to 60 minutes, 7 days per week and anywhere in between. Begin with a realistic commitment. If you're currently working out zero days per week, schedule one. If you're...

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When Consistency Isn't Enough

Uncategorized Nov 23, 2020

When you first start out on the movement/fitness/health journey, the most important step is showing up. You need to get your reps in and put in the time to establish a foundation for any skill. 

Then what? Let's say you're a year into working out consistently. Things start to become automatic. It's easy to finish your sets and reps. You can zone out, scroll IG, and maybe even have a phone call while doing your workout. (We don't recommend any of this, by the way!)

It's time to level up!

Consider yourself a surgeon with your own training. For us, this means deliberately excelling within our kettlebell and Kinstretch (mobility) practices. After over 10 years working with one tool, it would be easy for us to coast through workouts. The amazing part about using the bells is that each time you decide to increase the load, you are forced to bring back the mandatory concentration required for novices. 

Try going into each session with a purpose. Have a deliberate intention for...

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Join Our Habit-Forming Challenge!

Uncategorized Nov 16, 2020

It's almost Thanksgiving and that means more meals that we may not have as much control over as we'd like. The holidays can be a great time to focus on habits you ENJOY versus habits you think you "should" be working on (diet, fitness, sleep). This will put you in a positive mindset to accumulate wins for things you enjoy and ultimately set you up for success come the New Year when you have more time to focus.

Our brains can really only focus on one thing at a time. Pick ONE habit and commit to doing it for 10 days straight. 

This can be ANYTHING!

Baking - pick one thing to make that you've never tried before

Sewing - find a Sewing101 youtube tutorial

Writing - pick a topic and choose a day to sit down and write about it

Reading - fill that Amazon cart with a new book

Crafts - for kids? We love KiwiCo craft boxes!

Walking the dog - find a new neighborhood loop you've never tried before

Park with kids - Google Map a different playground within 15mins of your house

Gardening -...

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The Surprising Joy of Mediocrity

Uncategorized Nov 09, 2020

Earlier this week, we posted on Instagram about a new hobby. The post entitled "It's Okay to Suck," highlights the importance of trying new things for pure enjoyment rather than for perfection.

Many times with training, we are looking to continually achieve personal bests. Whether this means how much weight you can lift, how fast you can run, how far you can run, how flexible your hips and shoulders are, and so on.

When so much of our life is already about doing more and doing better, it's equally important to experience recreation and doing things for fun.

We are beginners when it comes to our newest hobby - indoor bouldering and climbing. We have NO idea what we're doing in terms of the particular technique and that's okay! We just go in to enjoy ourselves and escape the mental demands of having two young kids, dogs, and owning a business during a pandemic. Even if for one hour we can adjust our mindset and focus solely on the next hand hold or foot hold, it's a win! 

...

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Master the Habit of Showing Up!

Uncategorized Nov 02, 2020

It's officially November - man time flies!

Even though holiday gatherings may not be as crowded as years past, there's still an opportunity to get out of sync with our sleep, movement or nutrition.

The good news is, if you're working on a new habit within either of these buckets (sleep, movement or nutrition), it is MOST likely to stick based on frequency versus time. The more we can practice showing up -- even if conditions are not optimal -- the better chances we have of a new habit sticking!

If you want to get to bed an hour earlier -- start with 20 minutes. If in reality you get to bed 10 minutes earlier, that's still 10 minutes! Don't worry about getting things 100% accurate in the beginning. Some improvement is better than zero improvement.

As we head into the holidays, we will be confronted with multiple crossroads throughout each day that can thrust us closer to self-improvement or further away.

When you're faced with a decision to make, look for the action that...

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Avoid Training Plateaus with the 20% Rule!

Uncategorized Oct 26, 2020

What is the hardest part of training by yourself? 

Which exercises to perform?

How many sets and reps?

Which playlist on Spotify will maximize my motivation? ;-)

 

If you don't have a coach who programs your workouts for you, consider following the Delta 20% Rule!

This means, instead of taking a 30min jog twice a week for 4 weeks, you adjust your volume slightly up or down (by 20%).

Our programming heavily involves wave-loaded methods via PlanStrong. This means each week out of a 4-week block has a different total number of total reps or minutes performed.

They are all broken down into either 15%, 22%, 28% or 35% of the total volume. If you don't want to get very detailed with your math (and the hundreds of variants!) then START with 20% up or down, workout to workout.

 

4 Week Sample:

Let's say you jog 30mins, twice a week right now. That gives you 240 total minutes in 4 weeks. 

Let's break the same 240 minutes into a wave-loaded pattern. To keep things simple,...

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Everything You Need to Create Your At-Home Gym

Uncategorized Oct 19, 2020

Now more than ever, working out at home can be the key to maintaining your strength and sanity! 

We wanted to design a basic at home gym that would include all of the essentials!

Really, all you need is your own body. But, if you want to add some load and learn a few skills, starting with a small set of bells is a great way to begin. You will also need a yoga mat and blocks to practice joint health and mobility training.

Once you feel comfortable there, take it to the next level and add a few fun items! The best way to create hypertrophy is by adding load, which is where the barbell comes in. But you don't NEED it! 90% of people can get all of the results they want or need without barbell training.

Getting a squat rack with a pull-up bar allows you to tackle lower and upper body with one piece of equipment. As long as there's no curls in the squat rack! ;-)

The rings are a great addition to enable you to practice single leg squats, pull-up and pushup variations, as well as...

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Our Morning Routine

Uncategorized Oct 14, 2020

Hey friends,

We know it's been a while, but 2020 has been one for the books!

With much of life still very uncertain, we wanted to share how our mornings go (even with 2 kids under 4!).

 

6:30AM - Wake up

6:30-6:33: Take HRV 

6:33-6:43: 10 minute Waking Up meditation

6:43-6:53: Full Body CARs

 

Somewhere in there a kid likely comes into the room as well, but we persist! 

 

Let's break down each part:

HRV - Heart Rate Variability is a way we track our readiness to perform training sessions on a given day. The score is general 1-10 sympathetic or 1-10 parasympathetic, 10 being the best. Sympathetic means our body is in a higher state of arousal and we likely shouldn't do a super high intensity workout that day. Parasympathetic means the body is in a deeper state of recovery or relaxation and we make need a bit more rest before hitting it hard in training again. 

We find the EliteHRV app to be extremely reliable and user friendly. The morning reading is...

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