Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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Weight Management

Let's make this brief here. Exercise, especially intense does help you manage your weight as it is another tool of many that can be used. But the most important one, the most overlooked one, the most obvious one is - drum roll please - WHAT YOU CONSUME DAY TO DAY. Why am I ranting about this today? Simply because I see to many people trying to out train their shitty nutritional decisions. Not to say it cant be done but for practicality sake it doesn't last. Your body will adapt to the demands placed upon it therefore making you have do more and more to maintain in the end. Exercise in excess doesn't mean "healthy", in fact it usually brings upon an injury, or at least a bout of fatigue or depression like feelings. Do your health, your body, and your mind a favor by letting your nutritional choices be the majority owner to managing your weight. Exercise can then be about skills, and really training for an objective. Or it can still certainly be the "icing on your cake". 

Beautiful Movement | Watch It!

Those who spend time around me now have seen my transformation and have started to experience the Green Strength Philosophy. I always harp on owning positions and movement rather then doing more, going deeper, and skipping progressions. The more quality and conscious our efforts become the better skills we will develop. Here is a video that displays movement at its best, there is no doubt a flow like that is an enormous psychedelic experience. Enjoy, practice mindfully, and enjoy the journey!

Walking Meditation

"Walking is man's best medicine" Hippocrates

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"A walking meditation is simply taking the time out for yourself, time to get away from people and phones and break free from the stressors of everyday life to listen to your soul. As you walk, time your breathing to your steps. For example, inhale for four steps, hold your breathe naturally for one step, and exhale for four steps. Adjust your effort so that you don't have to keep changing your breathing. It is a good idea to simply count your steps, emptying your mind of all things other than the step count and breathing until you've mastered the process and it becomes innate. A walking meditation should be no less than 15 minutes. It is best to walk in nature, where you can benefit from the natural earth energies, experience a variety of colors and appreciate life forms in their natural rhythm." Paul Chek

I personally believe as coaches we should be advising people to walk and build a "human being base level of conditioning" before starting a program full of lifting, running, jumping, and sprinting. This is part of what it really takes to truly train GreenStrength - You better be okay with walking, alot! Give the walking meditation a try, you'll find it not only will enhance your mind but it will do wonders on your physique as well.

In Strength,
Lucius

Balance - The key ingredient

As a teacher of physical culture I always try and communicate the importance of 'balance' for my students and others. Today our lives are on the go constantly. Stress, anxiety, and fear, seem to haunt many of us from day to day in many sneaky ways. By the time we find time to exercise we feel we have to go full throttle and make up for lost time. Eventually the accumulation of stress is too much and burnout takes over. It's an all or nothing world today. Health, happiness, and loving oneself here have taken a backseat sadly. This can be tackled, reversed, and conquered. Our physical culture lifestyle can be enhanced with one simple trick.. 'Balance' 

"Happiness is not a matter of intensity but of balance and order and rhythm and harmony." Thomas Merton

This quote speaks loudly on so many levels. In regards to exercise at the very least it really speaks to the importance of not worrying about the intensity level. Did I do enough?, work hard enough?, sweat enough? etc… Well, that's not what matters. What matters is that you're in rhythm and harmony with your body, and your thoughts towards exercise. With balance we know we will have hard days, easy days, strong days, and even weak days. The days we know we won't have is the "punish ourselves days."  Balance is being a mature human and knowing that moving, breathing, fueling the body with nutrition and care is an everyday thing. Our balance in practice will be what keeps us in rhythm and harmony. #GreenStrength 

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