2/6 - power cleans, squats, Power Half Hour Stretch, 5 Minute Flow
2/4 - Power Half Hour Stretch
The Ultimate Guide to Building Any Physique (or Skill Set) | Nerd Fitness: "For most people, training in a way that you enjoy will get you 90% of the way there (with a good nutrition strategy). However, if you want to LOOK or perform a certain way, how you train IS crucial... it may not fit your typical idea of what fitness is. Instead, you’ll be deliberate with your daily choices, training and eating in a way to build the body (and physical performance) you want...
Know this: the path to that success is dependent on knowing the TYPE of physique or skills you’re looking for, and then training, eating, and acting like the people who have that particular physique or can do those particular things. (It sounds simple, but nearly everyone misses this point in how they decide to train. Most people have training ADD and don’t focus on nutrition.) Here’s why this methodology is so important. Your body responds to every piece of stimuli it receives and adapts accordingly. The more signals you can send it to adapt in a certain way, the more likely it will be to adapt to handle that stimuli. This means it’s time to start hitting your body with the right stimuli immediately and frequently: You don’t need to lose weight before you train like a gymnast. Start training like a gymnast NOW so your body starts to develop like that of a gymnast from day one. You don’t need to lose weight before you train like a parkour traceur or a marathon runner. Start training like a traceur or go for your first long walk or 10 second jog NOW and your body will start to adapt over time to look like your heroes. You don’t need to become more bendy before you can try Yoga. You become more bendy BY trying Yoga. The more you do, the more your body responds accordingly. Want to get bigger and build muscle? Don’t run just because you think fitness = running (this path will never get you where you want to go!). Start hitting your body with strength training and barbells and bodyweight movements and tell it “better get used to this by getting stronger!” Every meal, every push-up, every step walked, every mile run, every second practicing a handstand, every second doing ANYTHING is sending tiny signals to your body “change and get better at this thing.” THAT’S how you get started building a body to be proud of, and that’s how you end up building a body that looks like the body you want to have!
...this doesn’t mean doing the workout of the most elite people you can find. Jumping into the Octagon and fighting an MMA bout tomorrow if you’ve never thrown a punch is bad news bears. Going from your couch to running the Boston Marathon next week is a recipe for disaster. Instead, start with the basics for the TYPE of person you want to be. But START TRAINING LIKE THEM IMMEDIATELY. That’s the most important part. Here’s what this looks like in real life: Want to look and perform like a marathon runner? Get started with long walks and small jogs. Want to look and perform like Georges St. Pierre or Ronda Rousey? Find a beginner Brazilian Jiu Jitsu class and show up. Want to look and perform like Usain Bolt? Try your first hill sprint and see if you can find a beginner sprinters program. Also know that strength training will be crucial for you. Want to look and perform like NF Team Member and deadlift hero Staci? Try your first barbell deadlift or bodyweight squat. But start. Want to look and perform like NF Yoga instructor Kate? Do your first downward dog today. It doesn’t have to be perfect. Whenever I’m faced with a decision of what I need to do, if I should workout or skip it, if I should eat this or that, sleep in or get up, etc., I ask myself “What would future Gymnast Steve do?” And then I do that thing. Remember: if you just want to lose a few pounds and not hate exercise, pick something you love. If you’re looking to build a certain type of physique, make sure you are training and eating in a way that lines up with those goals and forget the rest!
REGARDLESS OF WHERE YOU ARE IN LIFE, I guarantee we have somebody in our community who has it worse, is older, has the same injury you do, has more children, less money, and has found a way to succeed in the way you want to succeed. This realization leaves you with two choices: Rationalize why you don’t look like that person, why you’re a unique snowflake with unfixable problems for whatever reason, and go back to Netflix. (I get it. So many good shows!) Get EXCITED: if they can do it, so can you! Yes. Even you. Even in that situation. I promise. Learn from them. And then do what they do. Once realized, this is amazing: … that you AND YOU ALONE have the ability to do and become whatever you want. But it starts with personal responsibility, the GREATEST skill you can learn if you want to live better. Wherever you are right now– age, money, family size, waist size — is your place in life at this moment. Some of those things are things that you chose, other things have been thrust upon you (genetics, etc.)...
It might not be your fault, but it’s your responsibility to accept it, and take action with it...
Don’t overthink it, just ask yourself with each meal: “is this what a [what you want to be] would eat?” Ask yourself this with EVERY nutrition decision you make every day. The more times you can answer yes to that question every day, the faster you will see results. To show how important your training signaling is to your diet: Imagine two identical twins eat the exact same food for 3000 calories a day. Twin 1 lifts heavy weights every day. Twin 2 sits on his ass every day. 12 months later, one will have used those extra calories to build muscle and more closely resemble King Leonidas. The other will have used those extra calories to store more fat and resemble Jabba the Hut...
What are you going to do today? Which brings us to TODAY. Start by asking yourself: “Am I training like the person I want to be? Am I eating like the person I want to be? Am I making decisions like the person I want to be? Am I recovering like the person I want to be? Am I working towards goals that help me become the person I want to be?"
Fit, Forty, and Fabulous — I saw this old photo of my husband Ed and me and...: "I saw this old photo of my husband Ed and me and couldn’t believe how much this way of eating has changed us. Here’s a before and after for anyone seeking motivation or doubting the benefits of this WOE."
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