The following situation has the potential to cause the following: a fast, challenging workout and a clean load of laundry (I’d recommend putting at least one towel in there so you have a warm fluffy towel for a post workout shower). I really hate chores, but I like to workout… and both need to be done regularly… here’s an example of how both can get done at the same time!
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Realized that I should probably space out the podcasts for you! There’s two more episodes on the way soon, but in the mean time, I wanted to share a short workout (or what could be the meat and potatoes part of a session) I did last night.
I had limited time because of a bunch of computer related tasks and more importantly a friend was coming over to walk her puppies around my neighborhood (long story, but my neighborhood is way more fun).
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Hurrah! I was a guest on the Hammer Shed Podcast recently, and it looks like the page updated today! Click here to listen and check it out – it’s interesting to be the guest instead of the host, and requires actually being mindful to not snap into "host mode" and start asking the questions… caught myself a couple times, but it seems to have ended up just fine 🙂 There’s a lot of great episodes over there in fact, with people you may already know! Bret Hamilton, who was hosting the Hammer Shed Podcast that day is also a PCC Instructor, along with his awesome wife, Megan Hamilton. The both attended and passed the PCC several months ago in New York. They both train groups and individuals at Constant Forward Progress gym near Portland, Oregon. You should also know… that they’re hosting an SCC workshop there in February 2017. Hope to see you there! 🙂
In other news, I managed to assemble (and record an assembly video… which needs to be edited) the new Dragon Door Bodyweight Master Free Standing Pull Up Bar! I love it!!! 🙂 Was super thrilled and livestreamed some fun goofiness, which will also be edited down and put up on YouTube ASAP. In the mean time, YES, you CAN flag on it…
I love this thing!!! 🙂 They added a FAQ file to the pull-up bar page today as well – check it out here!
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Embarrassed that it’s taken me this long to finally get this podcast live, because it’s just such a fun one! Logan Christopher and I had both presented at the 2nd annual Dragon Door Health and Strength Conference this past summer and had a lot to catch up about. Topics covered include nootropics, herbal supplements, some very wild adventures that Logan had in the Amazon while visiting and learning from native people, the mental component of training, his presentation at the conference, my presentation at the workshop, and much much more. Hope you enjoy this conversation as much as we did! You can listen using the video below, stream directly from the podcast site by clicking here. Or subscribe on iTunes or Stitcher and never miss another episode (there’s two more in the works already by the way)
BTW, Logan’s awesome company (formerly called Super Man Herbs) is now called Lost Empire Herbs. Click here to you’ll see many of the items we discuss there. Oddly enough I’ve actually gotten more accustomed to the Hercules formula and can offer a useful tip – don’t mix it with too much water (I drink mine from a very small mason jar half full of water). AND do NOT sniff it before trying to drink it. I even hold my nose!! So much easier… its not for everyone but I like its gentle but intense and long-lasting energy boost and it seems to really help my endurance during a workout. Here’s a video on demand recording of Logan’s presentation and a link to his book, Mental Muscle
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First off, I’m very happy with the decision to "finally get around to" ordering that 10kg kettlebell. GiryaGirlHQ now has doubles in 10lb, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, 24kg, etc. Many of my very strong women clients and workout partners have been wanting access to the pair of 10kg, and they are just a great all-around size to work with. For advanced people, they can present a really great double bottoms-up press challenge too… So, after realizing the double 10kg kettlebells were perfect for a workout partner of mine, I wrote this little thing up, grabbed the 10kg for her and meant to get the 14kg for me, but left one upstairs, so I did it with a pair of 16kg and took my time.
This"double-trouble" style workout uses the poker chips to allow for self-pacing. Poker chips for what?! So here’s the deal… I started occasionally bringing a little box (and on some occasions a big box) of poker chips to the small group class a few years ago after we all had some comically absurd difficulties keeping track of reps and rounds of things. Then I realized that it might be fun to assign a set of one exercise to each color chip and give each participant a little stack of each color to work through at their own pace. It also was a fun experiment in human behavior as each participant seemed to apply their own personal strategies. Some people did the exercises they liked the most first, others did the exercises they liked the least first to "get them over with" others worked down the line doing everything in the order on the workout color key. Some kept the chips in neat stacks, others mixed the chips in a large pile and just grabbed whatever was on top. SO INTERESTING! If you try it, let us know what you end up doing with your workout!
In other news, those of you following along on Twitter, Instagram and a little on Facebook might have seen a mention of the recent Orlando Maker Faire. I haphazardly mashed a lot of the media I recorded while there into a video below, but before we get to it, one of a really fun moments was their "learn to solder" station.
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A "Strategy Wednesday" has been long overdue, so I’ve blocked out a few hours today for it. Basically it’s a reassessment of what’s going on, what I can do better, and often what I can drop or discontinue. And… this applies to my lifestyle as a whole, not just business or entrepreneur stuff… but also fitness and food. Much to the annoyance of some, I see all of this as essentially the same. Many of the "rules" and strategies of one are useful in the other. It’s really all the same thing in so many ways, and I use this idea to justify my wide-ranging interests! 🙂
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Start your week with plenty of zazz… here’s how I make a whole lot of fresh turmeric ginger juice on the cheap!
Required equipment and ingredients to make enough ginger turmeric shots for 2-4 people:
1. Masticating juicer… I use this little $20 hand cranked one because I don’t make juice very often and this one is great for grinding ginger roots, turmeric roots, and wheatgrass… which are the only things I can be bothered to juice at home. On special occasions I’ll go get a treat from the local all-organic juice and snack specialists at Grounding Roots. Also… you see my kitchen, there’s no room for one of those big fancy juicers anyway. Good. Less to clean. I win …and so can you!
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My internet nerd friends get the reference there "all the things". Named that because well, there’s mobility, calisthenics (pull-ups), kettlebells, and sandbag. Once again, Monday was being Monday and full of all kinds of interesting business related challenges. Still… I wasn’t about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn’t wait one more day! They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level….
Here’s what I did:
(For reference, for the double swings and for the one leg deadlifts–with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag "strength" bag that weighs about 50lbs, and a 32kg (70lb) kettlebell. Adjust to your needs–and to what you have around!)
In case my fancy graphic is difficult to read here it is in text:
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I’d gotten it into my head that for a few workouts I wanted to do at least 100 swings with the 32kg kettlebell. For my size that sounds like a lot, but it’s actually not too bad–after training with kettlebells for many years and having solid form with swings (which I am still improving…)
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More info soon, but there will be a lot of fun livestreams happening on Facebook and youtube! Don’t miss out! Watch this space as well as Dragon Door‘s Facebook Page. I’m also going to share some fun rebroadcasts later as well.
For now, check out these fun videos I made for you earlier this week (Burpees theme is unintentional… I dunno why that happened!)
Testing Facebook Live with Neuro-Grips Exercises and Burpees!
Drone Fun (and burpees)!
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