All posts tagged Fitness
Posted by Mike Norris on September 5, 2011
Bruce Lee showing a combination of strength and structure.
Posted by Mike Norris on April 4, 2011
Posted by Mike Norris on April 2, 2011
Day One – No Coffee
When I arrived in Houston yesterday, I ran over to Crossfit West Houston for the lunch time WOD. Rob Exline the owner, as well as the crew over there always welcomes me in as if I were one of their own. Rob was kind enough to throw in a bonus round – 5 minutes of Turkish get ups after the WOD. If you’re traveling, drop in at a local crossfit, they’ll be glad to have you. Fee’s range from $15 – $20 or often times you can bring them an affiliate t-shirt.
For lunch yesterday, I dropped by a Fresh Market and had a salad with carne asada. At an event last night I was presented with little paleo options but the salad. Luckily my hotel restaurant serves local grass fed beef…I devoured a ribeye with roasted veggies when I returned to my hotel.
Today, I’ll be eating lunch with clients ….stay tuned for the results. I’ll also cover work out options even if you have no gym this week.
Posted by Mike Norris on January 4, 2011
So if you’re back today then you’ve got your mindset right, now let’s take a look at your physical fitness. Let’s begin by looking at what not to do.
What Not To Do.
1) Stop the “Chronic Cardio” as Mark Sisson calls it. No more hour long treadmill, stairmaster or spin class workouts! They will only work against your goal. This is NOT the way to get your self in better shape NOR to lose weight! If your are a runner or triathlete and are doing distance everyday, stop and take a look at some of the top triathletes and how they train. Many in fact are not killing themselves with long distance everyday. In fact that is a small part of their training.
2) Stop killing yourself everyday! Many subscribe to a 3 on 1 off policy but I think that you should listen to your body. You know when you need a day off because you are too sore to do a work out effectively or if you have no energy. You don’t have to limit yourself but you really can get into good shape working out 3 days per week but you don’t have to limit yourself to this.
3) Stop static stretching! You’re aging your joints, tendons and ligaments!
What To Do.
1) Get out and walk! This puts you at the right heart rate to burn fat and will do wonders for loosening up your muscles and opening up your hips. You can use a heart rate monitor that will tell you if you are in a fitness or fat burning zone or you can simply walk fast. Do it outside and not on a treadmill. You’ll be surprised at how good this makes you feel.
3) Pick one or more of the following-
Combines Olympic lifting, gymnastics and functional feats in a varied and challenging environment. For example you might do this one day –
3 Rounds for time of
500 meter row
12 body weight deadlifts
21 box jumps
and the next day
Check out a crossfit box near you or if unavailable you can get the work outs on line for free. It’s designed to be done with minimal equipment. Tip: You can save a bunch of money by using a sandbag instead of weights. Just a note that if you have access to a crossfit box, I’d go there. They have certified trainers that will help you with your form and the environment there will push you!
Erwan Le Corre’s method of natural functional movement can be done anywhere and you need no equipment. I mix this in to my training with MovNat inspired workouts. They work great for travel too! You can check out Erwan in this months issue of Outside Magazine or in this video below.
There are also MovNat inspired gyms like StrengthBox below -
Scott Sonnon has built a system that focuses on core functional strength movements. If you do his yoga then you will already have many of the movements down to do this system. I implement both the his yoga and pieces of tac fit into my training as well as my students training.
Scott Sonnon in action!
You can’t go wrong with any of the above. Start with one and eventually you may find yourself crossing over into all of them like me.Follow this advice and you’ll see big changes this year and you’ll be more likely to stick with it because you’ll be having fun!
Stay tuned tomorrow for Part 3 , Diet and Nutrition!
Posted by Mike Norris on December 28, 2010
New Year’s resolutions often to into revolutions. A sad cyclical event when one starts out right and takes over there life only to be overthrown again by fat and bad health. Why can’t so many maintain there healthy lifestyle? They are often misled by all of the confusing health and fitness marketing out there, influenced by society and eventually loose motivation. On top of this you could look at statistics that tell you about how many people fail at their resolutions…it’s pretty depressing. Here’s the good news. None of that has to apply to you. Whether you want to loose 100 lbs, 5 lbs or just want to improve your overall fitness it is all very achievable. Make a New Year’s Evolution and evolve into the best that you can be!
Know Who You Are and Who You Want To Be
What is it you want to accomplish? Why? Do you want to do a triathlon? Do you want to fight in the UFC? Do you want to be able to hike a certain trail? You need to decide what sort of fitness that you require and train that way. Training like a triathlete makes no sense if you aspire to be a fighter and you will not find it mentally rewarding either. Functional fitness will reward you and make your life better. Don’t have something that you aspire to do? Find something! This is about lifestyle change my friend!
Stop Making Excuses – Tough Love
I often see people saying – “I’ll just skip this workout because…. or I’ll just eat this because….”. That’s not OK…period! Let me save you some time here, If you are going to do that then, close this window and get out and grab a donut, crapacino or some ice cream because you don’t yet have the desire to change. You have the ability but not the desire. Check back in when you’re serious.
For those of you that are still with me, you want to make a change. Stick with that and don’t let anything get in your way! Remember that life happens, you can always adapt. Left your lunch at home? No excuse to go grab fast food. Meeting ran late? You can still get in your work out or even do it another time. We’ll cover these topics later this week. Tune in all week for new installments that will help you become the best you ever!
Posted by Mike Norris on December 27, 2010