Monday, April 18, 2011

Spring Training / April 18 , 2011

Spring continues to creep in to New England , slowly !
Sunday was a strength training day for legs , the routine I employed is below , at the most I have 2 more weeks on this routine ( depending on how the legs "feel ") after more bike rideing and sprints.
* Dynamic warm up : Hindu Squats - Lunges - Jump Squats - Med Ball Warm Up - Rotations -
Up Chucks - Good Mornings - Over Head Side to Side
* 15 minutes rotator cuff rehab / preventitive protocol
* #45 Bar Warm Up / Back Squats / Front Squats / Dead Lift / one hand Deadlifts
* A progressive Warm Up of 5 each / 5 Back Squats @ # 95 / #145 / # 200
* one set of 20 Squats @ 215
* 5 sets of 5 Ham String Curls / with varios leg positions
* 1 set of Ham String rollout on swiss ball
* 1 set of Reverse Hyper Extensions on Swiss ball for 12
* 1 set of 50 standing calf raises with #100 on the bar
* Hip mobility work / back , hamstring / quad strech's
* Spinal decompression on the bar
Right at 60 minutes for the entire workout !
" You're braver than you believe , and stronger than you seem , and smarter than you think "

Christopher Robin to Winnie the Pooh

Winnie the Pooh Zen for the day
Recent Reading :
* The This I believe Series , edited by Jay Allison and Dan Gediman

* Stop Teaching our Kids to Kill
, by Dave Grossman & Gloria De Gaetano : Great book , as I was teacxhing a Bully Buster Class
at the Stratham Academy , I had to wonder how much time was spent on video ganes by the group of kids present and how violent are the games .

Monday, January 3, 2011

New Years Day Workout

New Years Day Workout , continuing the tradition of our New Years Day , Kick in the New Year Workout class , a small group of us enjoyed some advanced joint mobility work , introduction to combat breath control, new movements to add to complex warm ups , Qiqong and Somatic / Feldenkrais work along with Systema knife , Kali flow drills some kick boxing pad work and 90 minutes later we concluded with some Somatic cool downs .
It's always been a great way to kick in the New Year with like minded high energy individuals who appreciate a good workout full of new information. It just so happened that New Years Day was in the 50 degree range having the feel of Spring , in fact we almost opened the doors !
" Motion is Lotion " the more you move correctly , the healthier you will be

Saturday, October 23, 2010

Saturday October 23 , 2010

Another perfect Autumn day in New Hampshire , a early trip to the dump , an hour of moving and stacking cordword on top of a an AM Morning Routine of Roller and Stick Work combined with Floor Somatic movements and then out side for some Qui Gong and Forms , a perfect morning !
Yesterday Friday October 22 , I spent the day at Ms. Ruthy Alons Bones for Life WorkShop over in Greenfield , New Hampshire , a spectacular confrence center .

The highlight of my day was meeting and participating in Ruthy's class as well as the honor of Ruthy participating in my falling safely workshop. It was an honor and a privledge to attend and participate with a great group of people from all over the world .

Now a small lunch of meatpie and a little sunbathing to help boost my vitamin D levels

Monday, October 18, 2010

Monday October 18 , 2010 week

Since the rain stopped several days ago we have enjoyed some picture perfect Autumn days ! The rain really helped to bring out the colors in the leaves - the ones that where not blown off during the 40 + mile an hour winds we had on Friday !

Saturday was a beautifull day which I spent manning Black Belt Academy's booth at the Exeter Fall Festival , got to meet lots of great people , who I look forward to working with at the Academy .

A couple of interesting notes in the news , the first being that researchers looked at almost a thousand mummies from South America and Egypt and discovered only a handfull that had suffered with cancer , cancer that now accounts for nearly one in three deaths !
The study showed the disease rate has risen dramatically since the industrial revolution , in particular childhood cancers , proving that the rise is not simply from living longer.

The reasearchers state that there is nothing in a natural enviroment that can cause cancer - that cancer comes down to pollution and changes in our diet .

And speaking of diet by now you have probably heard about the Mc Donalds hamburger that didnt decompose - remember Len Foleys bionic burger video ? it was posted in 2007 , this video shows a guy who bought his Mc Donalds burger in 1989 that still haven't decomposed in over two decades ! ( HTTP:// )

Just more evidence that the closer we eat to how are ancestors ate , the better off we are.

Moving on to Training and Martial Arts , Still working on the great material Kevin Secours left us with his most recent Systema Workshop .

Strength Training this past week falls into the chaos approach , with a great Sunday leg workout consisting of :
* Dynamic Warm Up
* Band Work for Hips and Glutes
* Front Squats , to the floor , #110 x 8 / 115 x 8 / 125 x 8
* Back Squats #230 x 8
* One Legged Ham String Roll Outs on The Swiss Ball 3 sets of 8
* 1 set of leg curls , slow on hamstring machine
* 1 set of chek crunch's for 15
* some PM roller and stick work

Thursday, October 14, 2010

October 14 week 2010

The last several days here in New Hampshire have been perfect Autumn days , bright sunshine , cool mornings and the smell of apples in the air . The cool nights and cool mornings provide a special type of workout motivation.

In the last week we have been able to finalize my latest DVD " The Art and Science of Falling ", this was created to support workshop participants who participate in my Learning How to Fall Workshops.

My current reading has been John Maxwells "Today Matters " a very powerful book , I would urge anyone who is training staff / employess in any field to read the book as well as encourage staff to read it .
Also just finnished " The Girl with the Dragon Tattoo " by Stieg Larson , I really enjoyed the book and found myself reading into the early AM hours , I had read an indepth article concerning his Dad and Brother as well as his life partner and the issues they where having after his premature death.
Still working on the novel " Texas " by James A. Michener at 1,096 pages it has been my fall back " read" he covered everything when he wrote !

I have had several requests for morning routine guidelines : my current morning routine consists
of : Salt Water Nasal Rinse
2-3 glasses of water
myo fascia release techniques on the foam roller , stick and ball
joint mobilzation work
floor somatics for hip and back
hamstring and hip stretchs
outside chi kung exercises
slow and deliberate forms or techniques

Sunday, July 25, 2010

The Feet

The Taosist's of China taught that ageing began in the feet , starting with a lack of circulation and a lack of mobility . A small but very important peice of mobility training starts with a simple yet vigorous wiggleing of the toes even befor one has left bed , just back and forth . Start your next morning with this addition to your mobility routine and measure your day.

Monday, July 19, 2010

Your Movement Patterns now

Yesterday at the gym I had a nice , quick training , some kick & punch , with a review of all the basic kicks , followed by 5 of 6
* Deadlifts
*Pull Ups
* Dips
* Cable Flye
*Dumbell Curl to overhead press
* Twister
* Jack Knives for abs

This morning started with a glass of lemon juice water and hot t , outside joint mobilization , chi kung and slow forms & techniques , followed by some ground somatics with foam roller work.
Just hung the birdfeeder before I went out the American Gold Finchs are quite happy along with the cardnial.
Just as I was to begin my workout I was approached by a Gym aquaitance who has been having big problems with his glutes and hips , based on my observations I could only suggest that perhaps it was time to start a yin routine to balance his yang , perhaps yoga , or somatics.

The movement patterns we have now are what will determine how we move when we are 50 - 60 and beyond , I asked my aquaintance how did he feel when he got out of bed in the morning and what would that be like if he added 20 years to that feefling.