Firefighther Fitness: Kettlebell Routine

It has been a pleasure and a privilege working with Juan Serrano at Firefighter Lifestyle. Juan's website is dedicated to bringing information to the public and other firefighters about the profession of being a firefighter. His articles cover topics from what to expect day to day on the job and where to find a job as a firefighter across the country.

Of course, it is well known that the job of the firefighter has a large physical aspect attached to it. You've got to fit to perform this job and perform it well, your life and the lives of others depend on in! That's where I have been filling in the gap providing simple, effective and very skill transferable workouts for the followers to assist them in being able to do their job at a high level.

Check out the latest post (http://www.firefighterslifestyle.com/firefighter-workout-5/) that incorporates kettlebells into the routine and if you are considering joining the profession browse through the site there is a ton of useful information

Combat Ftiness: Active Acadiana April 2016

I recently had the opportunity to write for Active Acadiana, an in print magazine in circulation in the Southern US. The article addressed the physical needs for those preparing for combat. The needs of the modern soldier are unique but the training methods for them does not need to be over complicated.

Understanding the needs and the challenges of soldiers was the starting point for this article. I drew information from discussions with past and present personnel from different branches of the armed forces and put together some guidelines for their specific needs.

The article was published in print in the April 2016 issue of Active Acadiana and can be viewed with this link: https://issuu.com/activeacadiana/docs/april2016/40

Onnit Steel Mace Review

The mace (gada)  is a an ancient weapon once used by Hindu and Persian warriors. The mace used in battle was not as heavy as the weapon used in training, the heavier mace allowed the warriors to develop strength. power and muscular endurance while mimicking movements that were essential on the battlefield. Today the mace has gained popularity through it's functionality with the training of MMA fighters, that can benefit from the applicability it has on their movements in the octagon.

Onnit has manufactured and marketed this product with their line of real world strength and athleticism tools. They offer a number of different weights and it was suggested that to start training a 10lb mace was the most appropriate weight. I had seen the mace used just maybe a month prior and could tell that it was something that was very functional, promoted a full body workout, and could be used in a variety of different ways, All these thing are important when having limited space and time to perform workouts.

I ordered the 10 pounder and when it came I immediately started to use it, performing some of the movements and workouts that Onnit had published on their website. This is a tool unlike any other that I have ever used but the learning curve to performing most of the movements was small since they mimic daily activities, other skill movements, such as the 360-swing, will take time and practice to develop.

Rik Brown of Liberty Strength Training describes a 100 rep workout with the mace as kicking your butt and at the same time massaging your muscles. As I fluidly transitioned from movement to movement I understood what he was talking about.

The mace itself was simple and built solidly and for just $40 is much less expensive that many other pieces of equipment. It's versatility alone is worth every penny. I would recommend the mace to anyone looking to improve their strength and conditioning, mobility, athleticism and overall quality of life. Remember you do not need to start with the complex movements and probably shouldn't until you are totally comfortable with this tool. Here is a video that I watched and based my first workout from, it had my heart rate up, my muscles on fire, challenged and trained my grip.

The Time Isn't Right and Other Excuses You Should Abandon.

When I was 21 my girlfriend (now wife) gave me the news that she was pregnant. At the time the news filled me with anxiety and fear of the permanent uncertainty that having children brings.
I kept telling myself I was too young, didn't have the right job, the right car, the right house, not enough money and whatever other excuse I could cook up at the time. Bottom line for me was the time was not right!
Really I was just being selfish and didn't want to accept the responsibility. I was looking for someone or anyone to empathize with me to let me know that the way I was feeling was normal.
After some though I realized that everything was going to somehow work out and I was able to enjoy the time leading up to the birth of my first child instead of worrying about every little detail.
If I had waited for those circumstance that I thought I needed to be ready to have a child I would never have had any of my three children, I wouldn't have my family or anything else that is special to me today. The excuses would control every decision I make. I try to remind myself of this when I start to hear myself giving myself excuses for why I cannot get things accomplished.
As I write this, it is about 3 weeks into the New Year and I can't help but wonder how many people have abandoned resolutions for the New Year to change their lives to get healthy, to eat better, to sleep better, to exercise more. Even better yet, why do we wait to January 1st to make these changes or give up on them if we didn't stay the course from the onset?
That perfect time is probably not going to happen, has it ever in the past? Why keep working to make next week or next month the perfect time to make a change when you have today to take some action, some small step towards something you are already thinking about?
Thanks for allowing me to write this, I have some excuses I need to start putting behind me today!

Pre-Thanksgiving Dinner Workout

If you had to guess one day a year where you would expect to take in an excess amount of calories it would probably be Thanksgiving Day. So instead of just surrendering to the inevitable I snuck in this quick workout somewhere between the point where the 30 second lip sync performances at the parade started to irritate me and the beginning of the dog show (wouldn't want to miss that!)

Warm Up:
20 Kettlebell Dead Lifts
10 Single Leg Dead Lifts (right)
10 Single Leg Dead Lifts (left)

3 Rounds:
10 Kettlebell Front Rack Squat (right)
10 Kettlebell Swings
10 Kettlebell Front Rack Squat (left)
10 Kettlebell Overhead Press (right)
10 Kettlebell Overhead Press (left)
10 Pushups

Finisher: 
3 Rounds (as little rest needed)
20 Kettlebell Swings
20 Pushups

Cool Down:
45 minute walk with the dog.....ironically this was Rex's (my boxer) warm up for the dog show!

We can always find a little time if it is important to us!

Beat the Week: How to Get the Most out of the Next 7 Days.

It's Sunday, and since the clocks have been turned, the only day that I can wait for the sunlight to peak through my windows as a sign for me to wake up. I will usually get up, make some coffee and take the first cup outside to get some air then come back in and start breakfast. A nice start to the day!

Sunday however is not only the last day of the traditional weekend but the first day of the next calendar week, Instead of waiting for New Years think of it as getting 52 brand new starts every year!

How often should I exercise a week is one of the most common questions that I will hear on a week to week basis. My answer is normally as much as your body is going to allow you to, taking in to consideration your current conditioning. Here is a more simple approach....Beat the Week.

A week has 7 days in it, an unbalanced number. Get in 4 days of exercise and you have beaten the week, get in 3 days and the week has beaten you! These bouts do not have to be super intense, you do not have to make it to the gym but put aside 10-15 minutes to get it done. After you read this article jump into this little routine if you are stuck on what you should do.

Ideally you would have a dumbbell of kettle bell but if not go with the Body weight substitute.

3-5 Rounds

10 Goblet / Body weight Squat
10 Renegade Rows / Push up with shoulder tap
10 Walking Lunges
10 Kettle bell(or dumbbell swing) / Double or single leg hip bridge

Knock out 3 rounds, pop in the shower and you have started to Beat the Week!

Ready for War?....How Focused Can You Say You Are?

I’ve been paying attention to the 2015 Rugby World Cup and what has shaped up to be a huge final match between the All Blacks of New Zealand and the Wallabies of Australia. Here in the States the World Series of Baseball has begun, the NBA has just kicked off and we are midway through the NFL season but if you are from “Down Under” your full attention will be on this one match that has shaped up over the last few weeks.

Prior to the start of each match the All Blacks perform a ritual unlike any other professional team in the world. The group comes to mid-field, faces their opponent and goes into a series of aggressive chanting, movements, and facial expressions. The ritual is known as the Haka and is a tribal war dance unique the the country of New Zealand.

The Haka is intimidating, impressive and adds to the aura around the All Blacks and their gaudy record in International play. The All Blacks do not have a losing record to any national team in the world and as a matter of fact a large number of countries have never defeated the All Blacks.

What jumps out at me the most when I see this pregame ritual is the passion and intensity that the players bring to this. In most American sports pregame is a very casual time for most players. Watch Odell Beckham Jr. on the New York Giants and you would think he was getting ready for a street ball game. Don’t get me wrong I love Odell but is he getting ready for war as he is showcasing his one handed grabs?

I can’t help but think that this intensity and ability to focus in the moment has more than just a little to do with the ability of the All Blacks to be so dominant. What would a fraction of that focus do for our ability to attain the goals we were chasing? Being a better father, husband, an overall human being, having financial success, success in school, health and fitness related goals would all be right there for the taking. We would dominate our lives! Sounds pretty amazing to me.

So where is your focus right now on the task you have to perform in the next 80 minutes (the time it takes to complete a rugby match)? Is it as serious to you as life or death? Should we perform our own little war dance when we get out of bed in the morning? Maybe. I didn't learn how the game of rugby was played by the All Blacks. What they remind me of, is that everything I ever want is right here - all I have to do is stare it down and remain relentless with my focus.