Greetings Everyone!
Today is a beautiful Spring/Summer day, just the right moment to post Spring Training Notes, AKA. Psychology of the Goal.
Have you decided to get into "Spring Training?"
If no, Good for You! Not everyone can openly commit to leaving well enough alone.
If yes, what EXACTLY is your goal? (Fill in the blank, "My goal is ____________.")
Now, why? Three reasons, please.
If the above quiz leaves you stammering, consider a few tips:
1) At least three reasons makes anything worth doing
2) Anticipating positive results are extremely good reasons
3) Improving your quality of life covers mental, emotional and physical levels
Notice how you feel once completing the above questions.
Congratulations! You are one step closer to completing your Spring Training Goal!
Friday, March 30, 2012
Sunday, February 26, 2012
You are the synthesis of your skill sets
For a brief moment, I'd like to make note of the incredible uniqueness of each person.
Not everyone is good at every thing, but everyone is good at some thing. For each person who steps outside micro-cultural standards, I commend you! For each person who brings together interests from diverse sources, I admire you. Please understand the value of your unique being!
For each person who continually labors to overcome a "growth phase," I applaud you. For everyone who rises early and retires late to develop non-job related projects, non-income earning studies, I respect you. Please know that the inspiration you receive from your "extra curricular" activities is making the world a better place!
Only you can live your passion. May you be blessed in diving deeper!
Not everyone is good at every thing, but everyone is good at some thing. For each person who steps outside micro-cultural standards, I commend you! For each person who brings together interests from diverse sources, I admire you. Please understand the value of your unique being!
For each person who continually labors to overcome a "growth phase," I applaud you. For everyone who rises early and retires late to develop non-job related projects, non-income earning studies, I respect you. Please know that the inspiration you receive from your "extra curricular" activities is making the world a better place!
Only you can live your passion. May you be blessed in diving deeper!
Sunday, February 5, 2012
No-Brainer ReturnTo's*
"No-Brainer:" a word-play to indicate an obvious conclusion, ie. "it takes no brains to figure that out."
"Return To's:" a phrase typically used in the singular, ie. "this is where I want you to return to."
The Two No-Brainer Return To's I'd like to share at this moment are:
1) Chin-tucks
2) Cobra stretch
Chin-tucks:
What - Standing up, with the exhalation, tuck the jaw horizontally toward the brain stem. Release the tuck with inhalation. This can be done with the aid of a hand on the chin or free style. At the end of a workout, this move is frequently done while laying face-up on the floor, ideally with the knees bent and low back flat.
Why - When properly executed, the chin-tuck elongates the neck and releases pressure from the top vertebrae, which in turn frees the brain stem from muscular contraction. Not only will this support relaxation of the nerve endings in the brain stem, it will start a stretch response all the way down the spine, returning oxygen via blood to the muscles that have been contracted during the work set
Cobra stretch:
What - In the prone position, with inhalation, contract the gluts and low back muscles and simultaneously begin reaching the chin sky-ward until the entire front of the body is extended upward. Leave the arms in a shoulders-back position with the hands near the lower ribs. Extend the arms at the end of the inhalation, if at all. On the exhalation, reverse direction, returning the body to the start position, chin last. Throughout this movement, let the entire lower body remain in contact with the floor.
Why - When properly executed, the cobra stretch elongates and oxygenates all the muscles on the front side of the body, and coordinates a cycle of symmetrical contraction with total relaxation of the back muscles. This allows nerves of the lower body to relax and recover from (prepare for more) physical work.
During a workout, I recommend 5 to 8 repetitions of these exercises in between longer work sets. At the end of a workout, I recommend 10 or more repetitions of these exercises to slow the breathing, decompress the spine and begin relaxation.
*This lesson courtesy of Ken Blackburn. CKT Level 1 certification, Lakewood, CO, 2011.
"Return To's:" a phrase typically used in the singular, ie. "this is where I want you to return to."
The Two No-Brainer Return To's I'd like to share at this moment are:
1) Chin-tucks
2) Cobra stretch
Chin-tucks:
What - Standing up, with the exhalation, tuck the jaw horizontally toward the brain stem. Release the tuck with inhalation. This can be done with the aid of a hand on the chin or free style. At the end of a workout, this move is frequently done while laying face-up on the floor, ideally with the knees bent and low back flat.
Why - When properly executed, the chin-tuck elongates the neck and releases pressure from the top vertebrae, which in turn frees the brain stem from muscular contraction. Not only will this support relaxation of the nerve endings in the brain stem, it will start a stretch response all the way down the spine, returning oxygen via blood to the muscles that have been contracted during the work set
Cobra stretch:
What - In the prone position, with inhalation, contract the gluts and low back muscles and simultaneously begin reaching the chin sky-ward until the entire front of the body is extended upward. Leave the arms in a shoulders-back position with the hands near the lower ribs. Extend the arms at the end of the inhalation, if at all. On the exhalation, reverse direction, returning the body to the start position, chin last. Throughout this movement, let the entire lower body remain in contact with the floor.
Why - When properly executed, the cobra stretch elongates and oxygenates all the muscles on the front side of the body, and coordinates a cycle of symmetrical contraction with total relaxation of the back muscles. This allows nerves of the lower body to relax and recover from (prepare for more) physical work.
During a workout, I recommend 5 to 8 repetitions of these exercises in between longer work sets. At the end of a workout, I recommend 10 or more repetitions of these exercises to slow the breathing, decompress the spine and begin relaxation.
*This lesson courtesy of Ken Blackburn. CKT Level 1 certification, Lakewood, CO, 2011.
Monday, December 19, 2011
Ring In the New Year with Kettlebells!
New Year's Day Kettlebell Lift! @ Body Balance Health and Fitness 2747 Iris Ave, Boulder, CO
Sunday, January 1st 12 noon - 1:30 pm
All kettlebell lifters (current and those on leave) are invited to this event as my holiday gift to you!
A one-hour set! We will start warm-up at 12 noon, kick-off the hour-long set at 12:15 pm, and cool-down/recover for the remainder of our time.
Long Cycle is the preferred lift
of hour + sets, but it's a great opportunity to practice any kettlebell
moves for the duration. There are no rules, just keep a weight in hand
as long as you can. Feel free to join for any amount of time, work on
your lifts and sweat with fellow Kettlebells lifters to start 2012.
If you are new to kettlebells, please contact me asap to determine a reasonable goal for your current level of conditioning. Join in the
warm-up and lift for as long as you want. Much can be learned from
watching!
All participants please be ready for the mobility/warm-up at noon.
Please eat breakfast and be well-hydrated before arriving.
I look forward to seeing you there!
IKFF Certified Kettlebell Teacher (CKT) Level 1:
Lakewood, CO, Feb. 24 - 26th, 2012
Special Price for friends of Kettlebell Fitness!
Coach Blackburn has offered my students and friends an excellent price for CKT certification and to audit the Level 1 workshop:
Level 1 Certification - $700 (with two-payment plan available). Link to payment
Audit Level 1 with no certification - $300. Link to payment
Level 1 Certification - $700 (with two-payment plan available). Link to payment
Audit Level 1 with no certification - $300. Link to payment
I
cannot emphasize enough the amazing training methodology Ken Blackburn
offers. His workshop will shoot your training to the next level.
For anyone who wants to re-certify with new and improved skills, this is what you're looking
for!
http://www.ikff.net/ckt/
Best wishes to all for a safe and blessed holiday!
Christian
kettlebellfitness@yahoo.com
mindbodyenergetics.us
Wednesday, December 14, 2011
Now What?
Almost Winter, between holidays, competitive season is at a lull, so Now What?
If you should find yourself in the place between seasons, or just don't know how to deal with the holidays, I would like to suggest the following food for thought:
Decide to rest (or not to rest) After the hard push at the end of a sport season, our bodies need rest to recover. Allowing the muscular and adrenal systems to recoup fully will assist in a fresh start to the next training cycle. This does not mean stop moving. Simply cut back workout intensity, practice "fun sports," and GPP (general physical preparedness) programs.
Decide when and how to exercise If all the shopping and holiday parties are interfering with your exercise routine, be okay with it. Maybe winter sports will take the place of gym time. Plan ahead and supplement the routine that supports your health and fitness goals, then just enjoy the season!
Communicate with classmates and workout partners Simple as it seems, letting others know our holiday plans helps us stick with the program. If you need a buddy to motivate you, ask!
Maintain a daily food intake schedule Many wellness advocates recommend miniature fasts as a method to support complete digestion and manage a natural body weight. To the extreme, make your latest meal at 3 pm! More realistic, don't eat after 6 pm. Your body will rest more fully on an empty stomach.
Be okay with not being in peak condition for the season If that's what will work best for your peace of mind. Enjoy yourself!
Wishing everyone a wonderful month!
Christian
kettlebellfitness@yahoo.com
www.mindbodyenergetics.us
If you should find yourself in the place between seasons, or just don't know how to deal with the holidays, I would like to suggest the following food for thought:
Decide to rest (or not to rest) After the hard push at the end of a sport season, our bodies need rest to recover. Allowing the muscular and adrenal systems to recoup fully will assist in a fresh start to the next training cycle. This does not mean stop moving. Simply cut back workout intensity, practice "fun sports," and GPP (general physical preparedness) programs.
Decide when and how to exercise If all the shopping and holiday parties are interfering with your exercise routine, be okay with it. Maybe winter sports will take the place of gym time. Plan ahead and supplement the routine that supports your health and fitness goals, then just enjoy the season!
Communicate with classmates and workout partners Simple as it seems, letting others know our holiday plans helps us stick with the program. If you need a buddy to motivate you, ask!
Maintain a daily food intake schedule Many wellness advocates recommend miniature fasts as a method to support complete digestion and manage a natural body weight. To the extreme, make your latest meal at 3 pm! More realistic, don't eat after 6 pm. Your body will rest more fully on an empty stomach.
Be okay with not being in peak condition for the season If that's what will work best for your peace of mind. Enjoy yourself!
Wishing everyone a wonderful month!
Christian
kettlebellfitness@yahoo.com
www.mindbodyenergetics.us
Thursday, September 22, 2011
What are your goals?
It's true, you will achieve that which you give the greatest focus. I have a few first-hand athletic experiences to pass on regarding this exact thing.
Story 1: On my first off-road bike trip, I was following two more experienced riders on what can only be called a 4-wheel drive track. It was a dirt road in the "out back" of Thailand, intended for one lane of traffic. Due to the heavy annual rains this road had crevices within crevices, leaving 2 to 4 inch ledges to ride on for long stretches. After watching me pull myself and my bike out of the road for the third time within a quarter mile, my riding buddy called out "Only look where you want your wheels to go!"
Story 2: For my first international ranking kettlebell competition, I set the goal of Rank 1. With the advise of my coach I determine my goal rep count, then calculated 110% and programed "percentage set" workouts. Being a hard core type, I decided to make my goal higher than the rank requirements, preparing to make Rank 1 and possibly win my event!
About three weeks before the meet I accidentally arrived at the gym without my training journal. Rather than take a trip to look up the previous workout, I estimated a number that might be the 110% .... but might be more, and programed the entire week in a different notebook. I trained with that specific rep number, working hard to learn the rep per minute pace for the entire week.
The week before the meet, it was time to reduce my percentages, keep the rpm's at "race pace" and get more rest. I looked over my notes and found that, in fact I had been programming at 120% of my goal rep count. No wonder I was so tired!
At the competition I performed more than 120% of my goal rep count, easily making Rank 1 and winning the event.
The morals of the stories: First, when setting your goals, please please please, focus on what you want! You will get whatever you put your focus on.
Second, practice the way you want to perform. Replace one botched effort with six super-focused, correct repetitions. Learn more efficiency during the practice sessions, you will fall back on your training when the pressure is on. So train well!
Please feel free to leave comments or email me with your own success story in reaching a goal!
kettlebellfitness@yahoo.com
Story 1: On my first off-road bike trip, I was following two more experienced riders on what can only be called a 4-wheel drive track. It was a dirt road in the "out back" of Thailand, intended for one lane of traffic. Due to the heavy annual rains this road had crevices within crevices, leaving 2 to 4 inch ledges to ride on for long stretches. After watching me pull myself and my bike out of the road for the third time within a quarter mile, my riding buddy called out "Only look where you want your wheels to go!"
Story 2: For my first international ranking kettlebell competition, I set the goal of Rank 1. With the advise of my coach I determine my goal rep count, then calculated 110% and programed "percentage set" workouts. Being a hard core type, I decided to make my goal higher than the rank requirements, preparing to make Rank 1 and possibly win my event!
About three weeks before the meet I accidentally arrived at the gym without my training journal. Rather than take a trip to look up the previous workout, I estimated a number that might be the 110% .... but might be more, and programed the entire week in a different notebook. I trained with that specific rep number, working hard to learn the rep per minute pace for the entire week.
The week before the meet, it was time to reduce my percentages, keep the rpm's at "race pace" and get more rest. I looked over my notes and found that, in fact I had been programming at 120% of my goal rep count. No wonder I was so tired!
At the competition I performed more than 120% of my goal rep count, easily making Rank 1 and winning the event.
The morals of the stories: First, when setting your goals, please please please, focus on what you want! You will get whatever you put your focus on.
Second, practice the way you want to perform. Replace one botched effort with six super-focused, correct repetitions. Learn more efficiency during the practice sessions, you will fall back on your training when the pressure is on. So train well!
Please feel free to leave comments or email me with your own success story in reaching a goal!
kettlebellfitness@yahoo.com
Friday, September 2, 2011
What Motivates You?
All of us at some point will need to answer this question: "What motivates me to do this?" As there are so many arenas of life, (work, family, friends, love, play...) we can ponder this query from many angles, and about many activities! Today, I invite you all to look at your athletic/sports activities in this light.
Here are some ideas to help deepen your answer:
An aspect of your Self....
Self Love:
I feel the pull toward this, it addresses my being and truth. Plus, I'm really good at it!
Self Fulfillment:
I know I can excel with more practice. I enjoy being engaged in the pursuit of excellence.
Self Awareness:
I want to become an expert at this. I love using my mind to refine my performance.
Self Improvement:
I can change my life with this. Before I started, my life was not as good as it is now.
Perhaps there are other people involved in your answer...
My friend/partner does it, and I want to be with him/her.
My arch-enemy does it, and I want to beat him/her.
My kids do this, and I want to support them in every possible way.
My parents didn't do this, and they lived miserable lives as a result.
Finally, in my opinion, the most fun motivation is The Reward....
I can eat more cookies if I do this regularly!
I will have more trophies and can brag about what I did!
I can show-off my skills and knowledge to people with less experience!
I enjoy bringing out my "before" and "after" pictures at social events!
Please reply with any comments or feedback to this post, or email me at kettlbellfitness@yahoo.com
Happy pondering to you!
Christian
www.MindBodyEnergetics.us
Here are some ideas to help deepen your answer:
An aspect of your Self....
Self Love:
I feel the pull toward this, it addresses my being and truth. Plus, I'm really good at it!
Self Fulfillment:
I know I can excel with more practice. I enjoy being engaged in the pursuit of excellence.
Self Awareness:
I want to become an expert at this. I love using my mind to refine my performance.
Self Improvement:
I can change my life with this. Before I started, my life was not as good as it is now.
Perhaps there are other people involved in your answer...
My friend/partner does it, and I want to be with him/her.
My arch-enemy does it, and I want to beat him/her.
My kids do this, and I want to support them in every possible way.
My parents didn't do this, and they lived miserable lives as a result.
Finally, in my opinion, the most fun motivation is The Reward....
I can eat more cookies if I do this regularly!
I will have more trophies and can brag about what I did!
I can show-off my skills and knowledge to people with less experience!
I enjoy bringing out my "before" and "after" pictures at social events!
Please reply with any comments or feedback to this post, or email me at kettlbellfitness@yahoo.com
Happy pondering to you!
Christian
www.MindBodyEnergetics.us
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