Welcome to 2022 fam!
The MOST IMPORTANT question I ask a new client before my initial assessment is… “What’s your dream come true result?”
Why? Because all too often, when it comes to most people’s health and fitness (with or without a coach), the answer usually is “getting in shape”. And that’s a shame. Not only because it’s the vaguest answer we can give, but because we can achieve SO MUCH MORE! When we have a clear idea of what we’re working towards, it will ultimately lead to SMART TRAINING.
Why waste time putting in all that effort when it’s not helping you get better? You don’t need to do random exercises or workouts without any sense of what you’re trying to accomplish.
Your training should be directly related to what you want and need in your daily life and the activities you want to be able to do well. When you have clearly defined SMART goals for yourself, you’re working towards making REAL improvements that will add up over time.
1) If you know why you’re training, you’re far more likely to do it. CONSISTENCY is MOST IMPORTANT!
2) Your efforts won’t be wasted on random activities…ie, training to get tired. Instead, your target is doing actions that will help you improve.
3) Working towards a goal gives you a sense of purpose in your training.
What I have for you today is what I consider the MOST BANG FOR YOUR BUCK positions or “shapes” that truly translate into our daily lives. Areas we all need USEFUL STRENGTH.
Here’s what you’re gonna need:
-Something to SAFELY hang from (If NOT, no worries, simply OMIT!)
Our ability to connect to and develop strong breath mechanics in “USEFUL” positions will translate into progress and in the things you care about. If you can't breathe in the position, you don't own the position. So, here’s what you’re gonna do:
- Start by focusing on your breathing with normal inhales and exhales. Notice where they go or not.
- Then lengthen or exaggerate your inhale, “stretching” out your backside before you start moving and grooving.
- Find the MOST COMFORTABLE position based on your body type.
The top photo is the Loosey-Goosey folks. The bottom photo is the 🏋️ Super-Stiff folks.
- NASAL ONLY breathing! (MOUTH CLOSED!)
- LONG EXAGGERATED SILENT INHALE (NO NECK!)…then normal exhale out
- Pause (Breath normally). Wait for the next inhale to come. Repeat.
- 6-8 breaths
Of course, if something doesn’t feel right…STOP! 🛑
Make your way through 1-2 rounds of the following, NASAL ONLY breathing. Resting as and when necessary. Alternate through:
1) Squat ISO:
-Count out 7-10 slow and steady nasal breaths
-Feet flat on the ground. Slightly wider than your hips. Emphasizing heels and insteps.
-Knees tracking center foot over your toes.
2) Dead Hang ISO:
-Count out 3-10 slow and steady nasal breaths.
-Grip something overhead that will hold your weight SAFELY!
-If you need extra support, use a block or small stool under your feet.
👉🏻SAFETY FIRST! If you can’t figure a safe setup, DON’T attempt!
3)Dead Bug ISO:
-Count out 20-25 slow and steady nasal breaths
-SUBTLE tuck of your hips (Lower back kissing the ground!)
-Maybe something for your head/neck.
4) Bear ISO:
-Count out 10-20 slow and steady nasal breaths
-SUBTLE tuck of your hips (NO lower back!)
-DON’T SHRUG shoulders!
COOL DOWN: TRANSITION
-Before you jump right into something else, sit down for at least three minutes and practice your slow breath mechanics using NASAL ONLY breathing!
💥EXAGGERATE your EXHALE!
Give this a try, 2-3 times a week on your own, as part of your SMART training program. It’s an amazing way to build a strong and capable body…purposefully.
Get better at the things you want and need in your daily life…anywhere, anytime. Let me know how you feel afterwards. Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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