I’m teaming up with my former high school student to deliver online training in nutrition and at-home exercise.
This is a brief video of a key part of my workouts. I also posted it on Brownstone Fitness. I have it here because of my belief that as we seek personal development, we should try to make sure that the body is more than the chauffeur for the head. The two movements are the Turkish Get-Up and the Chop. Both movements train the core, provide stability, and contribute to structural integrity. They are great diagnostic tools to determine imbalances in the body. When I add kettlebell swings, I take care of a lot of the primal patterns of movement that have allowed us to survive and thrive.
An athlete could center his program around these movements and an older person (you know, older than me) could get a great deal of rehabilitative effect.
I mainly do bodyweight exercises but I try to get these movements in (along with one other band movement) twice a week. It takes about 20 minutes. You won’t win a bodybuilding contest doing them but you will gain muscle and you will move more powerfully and elegantly.
My Turkish Get-Up is far from perfect because of things like no cartilage in my elbows, shoulder tendonitis, and lingering movement dysfunction because of a torn quadriceps tendon a couple of years back – but that’s why I like the movement so much. It uncovers the flaws and lets you systematically work on them.
Let me repeat my apology from the video. Unless you’re in the UFC, playing a Division I sport, or playing in a professional sports league that starts with an “N.” you shouldn’t be wearing the Under Armour stuff. I wore the shirt to give you a sense of the range of motion the shoulder goes through in this movement – and I’ll admit, I’m happy with the things I can kind of get away with at the soon to be age of 53.
Send me an email if you want more information on these movements or, even better, become a member of Brownstone Fitness and train to be YOUR best.
This is something of a break from my usual posts. I want to include posts about personal development as I move forward and this represents part of that effort. I would also hate to think that readers of this blog look at me only as some disgruntled Baby Boomer railing against the world’s injustices.
I have observed that people who cut corners on their health and fitness will also cut corners in their moral decision making (Yes, Tim. You’re one of the poster children for this). Diet and exercise discipline have carryovers into character development.
The way of eating (diet) that I follow is something called Intermittent Fasting. I have included a short video on its benefits from the author of “Eat Stop Eat.” Please click on the Intermittent Fasting link if you want to learn more. Essentially, you’re fasting for 24 hours once or twice a week. For instance, I will begin my fast after dinner on Tuesday and break my fast with dinner on Wednesday night.
I have engaged in different fasts for a number of years. I do them to cleanse, to increase my self discipline, to add mental clarity, for spiritual development, and for empathic reasons. The author of “Eat Stop Eat” includes the science behind the health benefits. This way of eating has the added benefit of flexibility (I can choose whatever day or two fit into my weekly schedule). This assists in my adherence to the plan. Another benefit is the extra time you will have on your fasting days (so you can hopefully be more productive). You’re also saving a few dollars from decreased food expenses.
Researchers say that caloric restriction is one of the only proven methods of increasing longevity. Personally, I don’t think I want to live until 150. I’m looking to Intermittent Fasting as a way to enhance the quality of the years that I do have.
As part of creating residual income for my new life, I have created a couple of affiliate links. Intermittent Fasting is one of those links because I believe in it and use it.
For my exercise program, I believe in simplicity. Strength should be functional. Dan John says good strength training consists of 1. Putting weight overhead 2. Picking it off the ground 3. Carrying it for time or distance. My variation includes isometrics, sprinting once a week, a medium distance run once a week, long walks a couple of times a week, and some form of deadlifting. The core of my exercise program is bodyweight conditioning. Authors like Ross Enamait and John Peterson put out fantastic bodyweight programs but the book that has made the most sense for me at this stage of my life is “Convict Conditioning” (see the ad on the right sidebar). This is an incredible book and one I will review in a later post. One of the nice things about it are the exercise progressions. This helps me to develop programs for other people of varying strength levels. It also allows me to work out with my two youngest children!
My goal in everything I do is to make myself more useful to the world – grand but true. These are just a couple of things I do that allow me to make my contributions at the level that I want to make them.
I am concluding with a link to a story about the retired NFL player, Willie Gault. Something for me to shoot for! Until next time.