What Survival Training Teaches us About Fitness.

What Survival Training Teaches us About Fitness.

I had the pleasure of taking Introduction to Wilderness Survival and Compass Navigation courses at Survival School Canada http://www.survivalschoolcanada.com/

Paul Cobham has so much knowledge to pass on, but I found one of his lessons in particular had a great correlation to my view of physical fitness and health.  He described a pyramid of priorities (like the food pyramid we are familiar with).

Graphic by Leona Graham http://www.leonagraham.net/

In this graphic, Mr. Cobham says the most important thing is the WILL TO LIVE.  Your attitude is the most important thing.  He described an event where one of his former students was stranded in the Arctic with no gear other than what was on his back in a horrible blizzard.  All he could do was sit and wait for rescue.  What kept him alive was thinking about coming home to his wife. 

So what does this have to do with fitness?  Your attitude is the most important part of your fitness and health.  That is what will get you through the pain and obstacles.  If you don’t have the will to press on, your fitness pyramid will crumble.  I encourage everyone to FIND THAT FIRST.  Whatever it is.  Living longer for your kids, feeling better in the future, the attention of the opposite sex, or what ever you need to keep you going on the 7^th kilometer of your 10k.  That is the real reason personal trainers and us odd fitness folks keep going on about motivation.  If you have that, building on everything else is easy.

Then you will be inspired to find knowledge.  For fitness and survival, this means learning the proper way to execute a task and the reason why these tasks are important and effective.  Mr. Cobham was excellent at that for survival, and I hope I can help you with that in fitness.  Then, you need to apply this with practice.  The application of knowledge with practice develops SKILL!  In fitness and survival training we intend to develop skills and grow.  Take home for this, don’t get frustrated quickly.  You are learning and practicing.  JUST KEEP WORKING AT IT.

And what is the smallest part of the pyramid.   KIT.  That is all the crap you buy.  Does this hit home with anyone?  Think about all that exercise equipment you have at home.  All of those tv and magazine adds.  Mr. Cobham described our consumer society as being overly focused on kit, so most people’s pyramid looks like this:

Look familiar.  You buy the latest thing, try to practice, but you fail because you don’t have the knowledge, and this really does not help your attitude at all.  Take home:  kit is great, but is worthless if you do not start with THE WILL TO GO ON.  Without will all your kit is just expensive clutter.  All these items are ephemeral, your attitude can be eternal. 

So start between your ears.  Find your motivation, you will stumble and fail and run into adversity, but you will also succeed and have personal victories. 

I had a great time at Survival School Canada  http://www.survivalschoolcanada.com/

and the setting in the Willow Retreat http://www.willowretreat.com/ was a great opportunity for me to get some mind, body and health balance. Check out their pages for some great health related opportunities. Anne Cobham does Reiki and Meditation in an old-fashioned peace and quiet environment.  I have a feeling that may be my next adventure.

           

6 reasons why men are afraid to take group fitness classes, but really should.

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Sometimes I feel like this in Zumba, on a good day that is.

I was inspired this week.  I took two killer group fitness classes.  Each one was a brutal full workout and I pushed it with all I had.  But once again I noticed, I was the only guy.  Why don’t guys go to group fitness classes?

1- Guys do 3 sets of 10.

Guys have been doing 3 sets of 10 forever and get results, so why do group fitness?  Well at some point you will plateau and 3 sets of 10 will not challenge your body enough.  Your body will only build new muscle in response to new stimulus.  Also, if you are doing your old standby routine, you may be avoiding some exercises because they are your weak spots.  You know, the spots that need the most work.  Group fitness classes are great to force you to do something different that will challenge you and work your neglected parts.

2- They use lightweight.  It looks too easy.

First off, trust me, everyone is getting what they put into the class.  I pushed my self hard and had nothing left.  Guys are always attracted to heavy weights and low reps to build more muscle.  But remember, your body will get used to that.  For healthy muscle you need to switch it up.  FULL range of motion with focus on technique and form make healthy muscles.

3- I don’t want to feel foolish.

Big tough guys, and totally in secure.  I take a group fitness class with a bunch of women who chose to do something for themselves, take a chance and try their best.  Trust me, it is a lot easier to blend into the weight room than it is to take a class, get in a room with people fitter than you and do something you have never done before.  That is guts. 

4- What if a girl is better than you!?!

The worst possible situation, right?  It happens to me.  Everyone has some weak parts and some strong parts; the girl next to me is really good at shoulder presses.  I have weaker shoulders so she is doing better than me, no shame.  I have really good push ups, she can’t get two out.  Men are much more competitive so are always looking next to them to see how much the other person is doing.  Women can be much more secure and just do what they know is best for them.  Us guys can learn from that.

5- There is nothing but girls in the class!

Like being surrounded by a bunch of amazing women is a problem.  But it is tough being the only guy in the class.  You don’t want to feel conspicuous or different.  But get over it.  If you want to have fun you have to take a chance and not take yourself so seriously.  Let yourself have the time of your life in Zumba.  It is truly inspiring for me to see all the ladies in Zumba just setting themselves free.  Men always try to be restrained.   For as tough as guys pretend to be, a little bump on the ego turns us into shy little boys. 

6- Oh and by the way… you are sitting on your butt too much!

Something I see a lot in the weight room is excessive rest in-between sets.  I see a lot of guys playing with their phones, walking around, talking to bros, and just doing whatever.  When I take a break between sets, I use a stop watch to insure I am not “just chilling.”  When you take a group fitness class you get on the rid and it don’t stop until it is over.  Those who are guilty of  over resting will be impressed by the impact continuous activity has.

Conclusion.

So for the guys out there, that is what I have to say about the other side of the gym you turn your head to look at but never go in.  Men talk all the time about team sports, in a group fitness class I feel like I am a part of a team.  Everyone is encouraging each other, and by the end we all say, “we did it!”

Another secret, women like men who are not afraid to dance, so Zumba is not a terrible thing to get into.  During breaks in fitness classes all the ladies talk to each other and I find myself the odd man out. Feels a little bit like the first day of kindergarten. But just like kindergarten, don’t worry guys, you will make friends.  And if more guys come to Zumba or other group fitness classes, I might not feel so conspicuous!

What Hunter S. Thompson can teach us about fitness?

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Fear and Loathing in The Gym: A Savage Journey into the Heart of The Fitness Dream?  Counter culture icon Hunter S. Thompson may not have been interested in writing that.  Ok, health enthusiast may not be the first thing that comes to mind when you say Hunter S. Thompson, but some of his quotes can pertain to fitness.  Well, with a little work.

“The TV business is uglier than most things. It is normally perceived as some kind of cruel and shallow money trench through the heart of the journalism industry, a long plastic hallway where thieves and pimps run free and good men die like dogs, for no good reason.”

This is great.  If TV is where you get you ideas about body image, exercise and healthy living, think about this.  Don’t depend on mass media for your personal fitness goals.

“The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.”

Recently I have been doing a High Intensity Interval Workout that is really demanding.  I love working out, but his one take me right to the point where I want to get up and walk out of the gym.  Occasionally, going to the edge and over can give you some perspective and make you tough.  Just be safe about it.  Doing the same workout all the time is not beneficial.   As soon as you master a workout, you must increase the challenge.  Progressive overload in a safe manner will ensure results.  Don’t stay at your plateau.    

“Buy the ticket, take the ride.”

Participating is the ride.  I took an acrobatic yoga class recently, not really in my comfort zone, but going for it is worth the time.  The ride can be fun and educational.  Staying at home and over thinking things can only get you so far.  Just buy the ticket and take the ride, don’t think about where the ride takes you.  Just enjoy the ride.  Don’t think about it.  Do it, plan later.

“Anything worth doing, is worth doing right.”

Just talked about going to the edge, now the caveat.  Do it right.  Safe and effective.  Learn how to go to the edge and come back.  Don’t break yourself and keep proper form.  If you cannot, reduce weight, or slow down.

“When the going gets weird, the weird turn pro.”

Fitness is a weird industry; I guess that is why I decided, to start working in it.  I don’t want to suggest becoming a vegetarian and working out everyday, but it worked for me.

Got to the gym, stay off the either, watch out for bats.

           

Try Not to Sneeze. Focus: Belly, buns and back!

I put this routine together for one of my clients.  It was so effective sneezing hurt the next day!  I use the Bosu for everything, but can also be done without.  Can be done  as 3 sets of 15 reps or circuit. 

Here is the youtube playlist.  

https://www.youtube.com/watch?v=R2ZmyRmIC_Q&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

1. Bosu Rock and Roller

you would think just sitting down and getting up is easy, well try it 15 times.  Also balance in a supine plank in between.

2. Bosu Crunches

http://youtu.be/-JOFrU7VX30?t=20s

Crunches are always better on a bosu!  I use the bose to get a greater range of motion and go further back before crunching up.

3. Bosu Push Up

https://www.youtube.com/watch?v=VI0aEGMHlZ8&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

All that wobbling around makes for great focus and concentration.  Keep your core engaged the entire time for stability.

4. Oblique Heel Touch on Bosu

No video for this one, but lay on the bosu, face up like in the crunch, then touch your heal with you finger tips.  So it is a side to side motion, while keeping your shoulders off the floor and abs engaged.

5. Bosu Saw

https://www.youtube.com/watch?v=nHWGV6wFmo4&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

This should feel like a lengthening stretch in the shoulders and upper back, and a crunch in abs.  Two separate motions, twist, then crunch.

6. Bosu Swimming

https://www.youtube.com/watch?v=yeG6euc4EXg&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

Great for the back, so a child’s pose stretch right after.

7. Bosu Jack Knife

https://www.youtube.com/watch?v=w9IUdcTXXpo&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

Great for the lower abs. You should be really feeling this one by now.

8. Bosu Frog Glute Squeeze.

https://www.youtube.com/watch?v=DFDRpxaw9J0&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

First squeeze heels together, and then lift up.  Squeeze and lift, this exercise will do the same for your bum.

Is Yoda the Best Personal Trainer Ever?

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What Yoda teaches us about training?  I am more of a Star Trek fan, but that is for a different conversation.  Lucus basically ripped off a lot of eastern philosophy at a sophomore level and used Yoda as a device to communicate them… well that is another conversation as well.   But when Yoda trains Luke, he has some good points.

“Size matters not, … Look at me. Judge me by size, do you?”

 This goes both ways.  First, if your size is “too big,” this is not an accurate judgment of your fitness.  Your goals are more important.  Judging your fitness on size alone does not give you an accurate representation of your strength, cardio capacity or general health.  A personal trainer does not judge you just by your size.

On the other hand, I am on the opposite end of the spectrum.  It is so difficult being a smaller framed guy and going to the gym full of huge guys benching 300lbs.  But I remind myself that for my frame, I am still remarkably strong and can accomplish things that much larger people cannot.  Many women are the same, small sized, but with great strength.

“Control, control, you must learn control!”  Strength is nothing without control.  Your mind controls your body.  Don’t just exercise to lose weight or get stronger, work out to control your body.  I do balance and agility exercise with weights.  I attempt to balance strength and control.

“Grave danger you are in. Impatient you are.”  It is dangerous to approach your fitness goals with impatience.  Not only could you injure yourself, but also you could also peak too soon and then burn out.  Patience has immediate rewards.  Let your work become habit.  Let the path be its own reward.  Your body with benefit by and by and you will discover new things about yourself.

“Much to learn you still have.”  I have received a personal training certification, but I realized I don’t know everything.  I will always be learning.  I learn form friends, clients and other trainers.  Always be open to learning just be safe about it.  I attempt to adopt what is positive and ignore other information.

“Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.”  Don’t let fear talk you out of doing something.  I started taking a zumba class now and again.  I am horrible in the class.  But I am not afraid of what people think.  I am getting a good workout and having a good time.  So what if I am the only guy in the class?  Do something you are afraid to do, you wont be angry with yourself for letting opportunities pass you up. Do something different.  Don’t be afraid of failure.  You learn a lot by failing.

“Do or do not, there is no try.”  Well this may be a little too black and white.  I might not be able to bench the X-wing, but I can start a journey towards a goal.  Don’t talk yourself out of things.  With the right attitude you will be surprised what you can accomplish.  DO things.  Even if you fail. 

Killer Bosu, Dumbbell, Kettlebell High Intensity Interval Workout.

I found this great workout on Zenest Fitness facebook page.

https://www.facebook.com/photo.php?fbid=490481551018691&set=a.437647369635443.100178.208545935878922&type=1&relevant_count=1

I thought about it and decided to modify things and make a High Intensity Interval routine.

I will post instructions on the form of all of these exercises later, and maybe even a video.

I am sick, should I go to the gym?

I don’t know what is going on this week.  I was in Halifax last week working on a couple of shows, then came back home to work on another show and teach some first aid classes.  I probably was getting a little less sleep, and food, and maybe the change in the weather is getting to me.  At any rate, I have a stuffy nose.  My nose is only for decoration at the moment, I cannot really use it to breathe.   But I have not gone to the gym in almost a week(!)  Should I tough it and kick my own butt?

Well Edward R. Laskowski, M.D. is quoted:

“Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion. “

Ok, so a receded intensity workout may help me feel a little bit better and not kill me.  If I had a fever or anything more serious, I am just asking for trouble.  This would also be a bad time to try my new killer workout or reach a new bench-press max.

If I had a fever,could I still workout?  Can I ‘burn off’ my fever?  Swimsuit season is right around the corner, I need to work out as much as I can.  What is the worst that can happen?  Dr. Lewis G Maharam says:
“if you're running a fever of 101 degrees Fahrenheit (38.3degrees Celsius) or higher, skip it. If fever gets too high, you break down proteins, maybe in the kidneys or liver (Reuters 2013)"   Ok, that sounds bad. Dr. David C. Nieman quoted in the same article: "If you have flu or virus with fever and pain, the best remedy is bed rest. The worst thing is to sweat it out with exercise. (Reuter 2013)"

Summarizing the Men’s Health and Body Building .com’s articles:

I can workout if at MODERATE to LOW intensity:
Clogged, runny or sneezey nose, mild scratchy throat.

I should NOT workout at all if:
I have any fever, cough, muscle soreness, or stomach issues.  In fact, bed rest would be best.

So what does this all mean?
Keep in mind, when you are ill, you body is spending resources to make you well again. When you have a good workout, you do minor damage to muscle fibers in order to achieve “hyper-compensation.”   Your body responds to stress of exercise by attempting to make you stronger than you were before to deal with even more exercise.  So attempting to trigger hyper-compensation while already taxed with an illness can be dangerous and counter productive.  That being said, if you are just a bit sniffled, LIGHT physical activity may help relieve some symptoms, give you a more positive attitude and keep you on track with your physical goals. 

So what am I going to do?  Well I just have a stuffy nose that can be cleared up temporarily with some nasal spray. Nothing else really hurts. But I should still take care of myself no matter how buff I want to look.  So I am going to stay at home, do some nice YOGA stretches.  If I feel up to it, I may do some free weights, but lower than my usual 10 rep 3 set weight.  So today, I will focus on my workout being restorative, not a boot camp beat down. 

http://www.mayoclinic.com/health/exercise/AN01097

http://www.huffingtonpost.com/2013/02/11/exercise-with-a-cold-work-out-while-sick-flu_n_2660465.html

http://news.menshealth.com/are-you-too-sick-to-work-out/2012/01/17/

http://www.bodybuilding.com/fun/maia20.htm

http://www.webmd.com/cold-and-flu/features/exercising-when-sick