How to Build Strength That Lasts

Weight Training: Endurance

By: Randy Goodman, BA Kinesiology

In continuing on with my “weightlifting protocols explained” series, I’m going to cover endurance next. This type of training, like hypertrophy training, is implemented early on in the off-season of an athlete helping them establish an endurance base and high level of recoverability. I personally use this type of training more than any other type year round simply because I feel it is so applicable to my active lifestyle.

When we talk about weight training for endurance, what we’re really talking about is strength-endurance or muscular endurance. Strength-endurance refers to maintaining high force outputs (strength) over long periods of time (endurance) and increased subsequent recovery ability. You may have heard or seen people in the training community use the term METCON, which refers to metabolic conditioning. METCON can be used in reference to conditioning of aerobic (with oxygen) and anaerobic (glycolytic, or without oxygen) metabolic systems. Strength-Endurance weight training protocols are very much associated with anaerobic METCON. CrossFit® athletes are very well known for strength-endurance. Their sport calls for the need to be able to do heavy lifts for long periods of time, recover quickly and move onto the next station or event. Strength-endurance training sessions that last over 30 minutes will also yield aerobic benefits.

Crossfit athletes digging deep.

Strength-Endurance is what is going to let a distance runner keep a fast pace while climbing a hill, allow a college wrestler to throw or pin an opponent near the end of a grueling round, or allow a hockey player to effectively kill a penalty and permit the athlete to recover quickly in order to continue on with the race or match without being “gassed.”

The Strength Endurance Equation = Heavy Weights + Short Rest + High Training Volume

A refresher on what the weight training variables are:

Load- Amount of weight lifted in lbs or kgs

Load Volume- Total Amount of weight lifted in a training session

Rep- Lift weight one time up and down

Set- A given number of reps done at once without a break

Duration- Estimate of set duration in seconds

Speed per rep- Tempo of one lift. Time up, time at top, time down, time at bottom of lift

Rest- Between sets and between workouts

Let’s refer to the chart and break down the variables:

How much weight should be used?

When we look at this particular chart, it calls for 40-60% or your one rep-max (RM). These numbers vary depending on which literature you read or expert you talk to, but I’ll break it down for you. Basically, what 40-60% RM is telling you is you don’t want to lift a weight that is so heavy you can only move it for a few reps, which doesn’t correlate with endurance, or a weight that is so light that the strength part of the equation goes out the window. The amount of weight you choose to lift for strength-endurance is very much determined by the length of time or number of reps you want your set to last. For example, a hockey player wants their set to last around 40-60 seconds. If we are using a squat as a hockey player’s strength-endurance exercise, they would lift an amount of weight that has them “failing” within the 40-60 second range.

Henrik Lundqvist relies heavily on strength-endurance.

How many times should the weight be lifted?

The chart says 25-60 reps per set. Again, these numbers will vary according to what you read or who you talk to. If we look at strength-endurance on a spectrum where at one end is strength (closer to 15 reps) and the other end is endurance (closer to 60 reps), we can decide according to our desired goal which part of the spectrum we want to be on. Remember, once you are reaching rep ranges of 60 or more, you begin to lose the strength component of the equation. Personally, because I’m not an athlete that needs to train for any particular sport or movement, I train all over this rep range. Some days I’m closer to the strength part of the spectrum and others I’m at the endurance part of the spectrum. The idea behind this approach is that life can throw a variety of situations at you and it’s nice to stay ready for anything.

How many sets should be done per exercise?

The chart says 2-4 sets per exercise. The key with choosing the number of sets is that you want to keep the load volume (weight x reps) for the workout in check. Do more sets if you are lifting heavier and the sets are shorter, consisting of a low number of reps. Do less sets if you are lifting lighter and the sets are longer, consisting of a high number of reps. The load volume should be similar whether you have chosen a workout that is at the strength end of the spectrum or the endurance end of the spectrum.

How long should the rest be between sets?

In a word, short! This chart says 1-2 minutes. I would say often the rest period for muscular endurance weight training will be less than 30 seconds. The short rest period is purposeful. As I mentioned earlier, we are training the anaerobic energy system. We trying to increase our ability to maintain high levels of force for significant periods of time, recover quickly, and do it again, repeatedly. You won’t always be allotted the luxury of a two + minute rest period during your game or race. Bottom line; keep your rest periods short and get to the next set before you have fully recovered. Focus on large, deep belly breaths, activating your diaphragm, during and in between sets and keep moving around during recovery periods. The goal is to get your HR to drop as much as possible and get the muscles to stop burning during your short rest period.

How fast should I lift the weight?

To me, tempo in strength-endurance is not as important as when you are training for size, where you lift the weight slow, or power, where you lift the weight fast. In training for muscular endurance, it is common to use a tempo that matches the cadence of the sport or activity you are training for. For example, a skier may need use a lift tempo to match the cadence of navigating moguls, but also do static squats, where they hold the weight in a static position, to match the long turns of a Super G.

Long static holds during Super G turns.

Mix it up by ending a set with a static hold or varying the speed of the lifts from workout to workout. To get a deep, meaningful burn I’ll often do 45 seconds to a minute of a given lift at a steady or mixed tempo and, if it is safe, end the set with a static hold until I’m shaking profusely and ultimately failing. Obviously, you don’t do this if failure means your spine or sternum is going to be crushed.

How long is each workout and how many workouts per week?

The short answer on this one is that it will vary depending on how your muscular endurance program is designed. That’s not a very helpful answer, is it? So, I’ll give you some general guidelines to get you started. Load volume is your friend for building up muscular endurance. Train each muscle group at least twice a week. If you are going to isolate one muscle group per workout, your workout length will be shorter (20-30 minutes). If you are combining muscle groups into a single workout, the workout should be longer (45-90 minutes). I’m a big proponent of doing at least one isolation workout and one full body workout per week. It’s nice to focus in on, say, legs and get really deep into the fibers of a localized group of muscles, but our bodies need to be able to move efficiently as a complete unit so I do muscular endurance workouts that have multi-joint, functional, full-body movements as well. As you become more efficient moving like a human in the way that our ancestors evolved, you inherently use less energy which contributes to how long you are able to sustain high levels of force output.

Progression in Overload

As you move through your strength-endurance program, you want to begin to manipulate the training variables I’ve outlined above. For example, in week three of your program, you want to lift more weight or do more reps in the same amount of time as week one or complete the same amount of total reps in less time. Essentially, you want to increase the training load volume from week to week so you force your body to continue to adapt to the new stressors. There are many ways to progress your overload, just make sure you're making your workouts harder and pushing to beat what you did in weeks previous.

HIIT Weight Training for Strength-Endurance

HIIT it to Win it!

Anyone that knows me knows that my love affair with HIIT (high intensity interval training) echoes that of the love affair ‘Mercans have with the Kardashians. I’m a little obsessed. When I get down with the iron, I’m most likely on a timer. The timer is my god and I must obey it. No stopping until I hear the beep. Some days it’s TABATA- 20 seconds on, 10 seconds off, some days it’s two minutes on 30 seconds off. I’m past my days of being a big muscle donkey and I’m very strapped for time, so the majority of my training is now whole body functional movement, muscular endurance interval training. I feel this type of training is the most applicable to my everyday life. If I need to lift something that weighs 300 lbs, I’ll use a machine. On the other hand, I’d be able to carry an injured toddler off a mountain to safety like a champ if needed. There are several interval timer apps you can use to set up custom interval programs for yourself. An interval app and a couple sets of dumbbells- one light, one heavy- is the simplest, cheapest way to get started in muscular endurance training.

Summary

Remember the strength-endurance equation! Heavy weight + short rest + high training volume. You lift enough weight to preserve the strength component, but not so much you don’t dip into the endurance component. Take short rest periods so your body becomes efficient at recovering quickly from sustained high force output and keep your training volume high to inherit the endurance benefits of this style of weight training.

Keep in mind what you’re training for; what sport you play or activity you want to excel at. Strive for variety in the way you manipulate the weight training variables as well as the movements themselves. Use a combination of basic isolated movements and complex whole body human movements. Human movement efficiency is just as important for acquiring muscular endurance as training the energy systems.

The mental rewards are very real.

Embrace the burn, kids! Once it begins to burn, that’s when the real work begins. Dig on the pain because it lets you know you’re alive. Eventually, the endorphin high you get from grinding out a strength-endurance workout will have you addicted. Seriously, just like you can get addicted to sitting on your ass, eating chips and drinking beer, while watching others expend energy and move their bodies, you can get addicted to moving your own body. The anticipation leading up to the training session will make you giddy and amped up. The strength-endurance training session, itself, will teach you things about yourself that you won’t learn any other way. The back end of the session, when there is a puddle of sweat on the floor, will be more rewarding for your brain than anything you can stuff into your face! Trust me. If you have a physical event coming up, if you’re an athlete that is tired of gassing, or if you want to give up the meathead bodybuilder thing for a bit, give strength-endurance weight training a go.

See you under the iron!

RG

All You Need to Know About Weightlifting for Size

Weight Training: HYPERTROPHY
By: Randy Goodman, BA Kinesiology

For a couple reasons, we're going to start this weight training series by focusing on the "Hypertrophy" column of the chart. The bodybuilding protocol. First of all, this is what most people think of when they think of weight training. Going to the gym to get your swole on, bro! The other reason is in a periodized athletic program, an athlete that wants to put on muscle should do so immediately after the end of a season, as far away as possible from the next competitive season. This is due to the slow, unathletic nature of hypertrophy training and the risk of injury that is associated with attempting to perform athletic movements while muscle fibers are broken down. Basically, athletics and bodybuilding don't mix so you do your bodybuilding first before you get fast, agile and powerful.

Variables

Load- Amount of weight lifted in lbs or kgs.
Rep- Lift weight one time up and down.
Set- A given number of reps done at once without a break.
Duration- Estimate of how long a set should last.
Speed per rep- Tempo of one lift. Time up, time at top, time down, time at bottom of the lift.
Rest- Between sets and between workouts


When it comes to weight training, these are the variables that are manipulated to achieve the desired outcomes of power, max strength, hypertrophy or muscular endurance. 

Break Down Muscle Fibers

When we look at the Hypertrophy column we can see that high training volume, moderate to heavy weight, and short inter-set rest periods are associated with muscle growth. The goal is to break down the muscle fibers during the training session and allow them a full week of recovery to repair and build back up bigger and stronger.

How Much Weight to Lift

The load percentage refers to the amount of weight you lift in relation to your 1 rep max (1RM). The process of finding out how much you can lift for 1 rep is not recommended for beginners. The important thing to know is that you want to be lifting a weight with good form for 8-15 reps. No more and no less. You should "fail" within that rep range. Because you are aiming to fail (to unsuccessfully lift the weight on your own) on your final one or two reps, it is highly recommended you use a spotter. A spotter is a lifting partner that helps you safely get through your final reps in a set. Those failure reps can induce major trauma on muscle fibers and help yield the size gains you are looking for.

Single Workout Volume

Each time you lift the weight 8-15 times, you have completed one set. Perform 3 or more sets per exercise then move onto the next exercise. Perform 4-5 exercises per muscle group with 60-90 seconds rest between sets. The idea behind the short rest is that you want to hit the muscle before it's fully recovered to inflict as much trauma on the muscle fibers as possible. This is a key difference in training for size verses training for maximum strength or power. You break down the muscle fibers and when your body repairs them they are built back up bigger and stronger to adapt to the stress of the lifts.

Lifting Tempo and Types of Lifts

The "Speed per rep (% of max)" for bodybuilding is set at 60-90. To simplify this, use a count of 2 seconds up- 1 at the top- 2 down- 1 at the bottom (2-1-2-1). In other words, use a slow deliberate tempo that promotes muscle fiber demolishing time under tension.

When you’re picking exercises for a workout you want to perform 2-3 compound exercises first. Compound movements are exercises where more than one joint is moving through a range of motion (ROM), like a squat, dead lift, bench press, or shoulder press. These movements allow you to move heavier weight which is key for building muscle. You then “finish” the muscles with isolation exercises, where only one joint is moving through a ROM, that allow you to safely feel out or concentrate on the muscle fibers you are working. These include exercises like leg extensions, bicep curls and chest flys. While performing isolation exercises you should be attempting to achieve a deep mind/muscle connection, picturing the muscle fibers as they lengthen and shorten and fill with blood during each rep.

Example of a Weekly Training Split

Monday: Legs, Lower Back

Tuesday: Shoulders, Forearms

Wednesday: Back, Biceps

Thursday: Chest, Triceps

Friday: Core, Maintenance

* Abs and Calves done daily between sets. These muscles respond best to excessively high training volumes. 

Weekend: Active recovery to promote blood flow and healing.

Hugh Jackman puts on muscle for another Wolverine role.

Muscle Soreness

Approximately two days after a muscle group has been hit, you will experience DOMS (delayed onset of muscle soreness). This is when inflammation associated with muscular repair is at its greatest. Muscles will be very sore and will lack function during this time. DOMS is felt more with Hypertrophy training than any other form of weight training.

Build Muscle to Burn More Calories

As an added benefit, as you pack more calorie burning muscle onto your frame, it becomes much easier to stay lean. First of all, it takes energy to repair muscle after you break it down during a workout. Secondly, larger muscles use more energy throughout the day. Combined with a nutrition program, a hypertrophy weight training program is a great way to burn fat and get that lean, toned look.

Summary

Squats using the hypertrophy protocol will help you build that big round booty.

To increase the size of your muscles you want high enough volume and intensity to sufficiently break down the muscle fibers. The body then utilizes protein building blocks called amino acids to repair and upgrade the muscle fibers in an attempt to adapt to the new stimulus. This is why it's important to continue to increase the stimulus from week to week. You need to continue to increase the stimulus to promote further adaptation and growth. Rest periods between sets are short enough that you hit the muscle before it has fully recovered from the last set in order to create maximum trauma in the muscle fibers. Inter-workout rest for a given muscle group should be about a week to allow for full recovery and adaptation. It is during rest that growth occurs. At this time it is normal to feel soreness and a decrease in function, with soreness peaking about two days after the workout (DOMS). It is not recommended to perform athletic feats at this time due to risk of injury.

There you have it, once you have spent some time in the gym and know how to safely perform each lift, you can take this info and create your own hypertrophy program. This is the style of weight training that will add shape and curves to your body. Hypertrophy training isn't just for meat heads. Whether you're someone that wants to change how their body looks or an athlete that wants to put on some size, this is how you do it. You want that big booty or broad shouldered, V-shape torso? Don't want to get thrown around in the corners next hockey season? Follow this protocol and you will begin to gain lean calorie burning muscle mass within a month or so. Happy lifting!

Add Healthy Foods to Your Diet To Lose Weight

We know that weight management doesn't come down to simply calories in vs. calories out. But, it's a good place to start and it goes hand-in-hand with how hormones influence fat storage and ability to put on lean mass. Here, we give you a simplified approach to managing your weight. Basically we are saying, add a nutrient dense meal, like a smoothie, and you choose what foods that displaces. Here's how that works:

*TheGoodsMethod for Weight Management*

Find your basal metabolic rate (BMR- the amount of calories you naturally burn in a day) and use that as the baseline for the amount of calories you take in through your daily diet. You can accomplish this by using an online BMR calculator or a wearable fitness device.

Use a user-friendly app like Under Armor's MyFitnessPal to track diet calories (do this for at least a week). Once you know roughly how much food is suitable for you and what that looks like in real life, you can begin to tweak your diet. MyFitnessPal will also calculate your BMR and allow you to import workouts from your wearable heartrate/activity tracker.

If your body needs 2000 cals to operate on an average day, then take in roughly 2000 cals through your diet. From there, begin introducing nutrient dense, low glycemic index (GI) foods that make you feel good. Low GI foods don't cause insulin spikes that promote fat storage and lead to type 2 diabetes. Make sure your new foods taste good or else you won't keep consuming them. Because you only have a given amount of food calories you can take in daily, you will begin forcing not-so-healthy things out of your diet.

Once you are consuming more real whole foods- a variety of plants, healthy fats and proteins- and less processed foods your body will down regulate fat storage, you will find the intense simple carb (sugar) cravings dissipate, and you will begin to experience the benefits of a nutrient dense diet. 

Remember, we're playing the long game here, folks. Small positive changes stacked up over your lifetime add up!

Cheers!

RG

5 Tips For Establishing a Health & Fitness Resolution For the New Year

New year, new you!...hopefully. Right? "I'm gonna get myself in shape this year!" This is one of the most, if not the most popular New Years Resolutions, and undoubtedly one of most failed resolutions year after year. Here, I give you five tips to consider when setting up your health and fitness resolution so you don't end up high in January and low when it comes to that beach wedding in Mexico in June. 

1. DON'T TAKE THE ALL-IN OR ALL-OUT APPROACH

Before you start your new health and fitness regimen step back and look at how your life is structured, who you are as a person, how your current schedule can be altered, what your finances are, and what your relationships with family and friends look like. Then put your new plans to improve your health into the mix and look at how it will affect your life. If there are too many negatives that are attached to your good intent, then it is not going to be sustainable. Neglected family will let you know in a hurry and eventually your squeezed schedule will start causing you to miss workouts. Those of us who have been successful at adding a health and fitness practice to our lives do it with a realistic approach that is flexible. We may miss a few workouts in January, but we are still at it in April!

How many times have we seen the scenario where someone comes flying out of the gate in January, eating nothing but bodybuilder chicken and broccoli, showing everyone their pile of supplements that sits in the corner on their counter, going to the gym for two hours a day 4-5 days per week and posting #fitspo selfies on their social media pages? Then you see them in March or April and they have already quit and have excuses till Tuesday about why they aren't working out any more.

They are gone by March because their approach was completely unsustainable and out of character. Of course they weren't able to keep it up! Eating food you don't like is going to make you miserable. Going to the gym for ridiculous lengths of time is stupid and doesn't fit into the schedule of most adults. Buying copious amounts of supplements is expensive and unnecessary, and posting selfies showing everybody that you are in the gym is some sort of superficial effort to legitimize physical self worth that has nothing to do with long term health, function or longevity. What do you think we have in common here? All this shit is one big setup for failure! You are sacrificing so many other aspects of your life in order to do your gym thang that it ends up not being sustainable; family, finances, enjoyment to name a few. All for what? For a month or two where your friends are impressed because you have put on a front that this is how you live your life now? Not that it matters, but show your family and friends that you've sustained your new lifestyle for all of 2017, not just January/February, and they will be impressed.

2. MAKE YOUR RESOLUTION MEASURABLE AND FLEXIBLE

"I'm going to get in shape this year." "I want to lose my beer gut." Those are all well and good but, in my opinion, they are byproducts of achieving a measurable goal rather than the goal itself. They are subjective and narrow in focus and there is nothing in those statements that says how you are going to accomplish them. "I am going to do a 300-500 calorie workout, 15 days a month" is a better goal (or resolution) to make. When you make the measurable action the resolution, you can easily quantify whether or not you are attaining it. You either did the workouts or you didn't. That being said, if you miss a workout or even a week of workouts due to unforeseen circumstances it absolutely does not mean you have failed your new goal. You have made your resolution flexible by using a large enough measurement window, a month, so you can get right back on the horse and make up for missed workouts. Remember you're playing the long game here, folks. We're trying to win more weeks than we lose over the course of our entire lives. Accept small setbacks because they don't mean shit in the long run!

The cool thing about making real actionable items the resolution is that you don't have to worry about results. "Getting in shape" will take care of itself because it is a byproduct of you accomplishing your resolution. If you add 3 hours of physical activity a week to your life and keep everything else the same, your body will be forced to adapt to that input and you, for sure, won't look or feel the same 365 days later. Hell, if you add in three 7-minute workouts per week your body will change.

3. REVISIT YOUR GOALS MONTHLY, NOT YEARLY

If you are just getting started, ease into the change you are making in your life. Maybe your goal is 11 workouts in January, 12 in February, 13 in March and so on. At the end of each month you assess the pros and cons of the amount of time you allotted to your health and fitness progress and take them into account when setting your goal for the next month. If you allotted too much time to fitness and personal relationships are suffering because you aren't spending enough time with a spouse or your children, you have an opportunity to address that and make scheduling adjustments accordingly. Either move the timing of your workouts or scale back the amount of time so your life remains well rounded and nothing suffers.

Take that initial progress picture so you always have a reference of where you started and take one monthly along with a set of notes that allow you to compare where you're at currently in relation to where you started. The notes allow you to document setbacks and things that worked well for you in that month. Program a reminder in your electronic calendar and set some time aside to take your progress picture and document some notes. During this time you also set your new micro-goals for the upcoming month. Some examples of monthly goals may be to increase hip mobility, improve shoulder posture, or even to start growing a big ol' booty.

The only person you should try to be better than is the person you were yesterday. It is very motivating to see you look and feel completely different than the person you were six months ago and a before and after is a clear way to accomplish that. It's also a great reminder that temporary setbacks don't put you back to square one. You can still see that you are miles ahead of where you were initially when you have your initial starting picture and documentation to reference.

4. FIND ACCOUNTABILITY

Whether it's a workout partner, a trainer, a spouse or a friend, find someone who is going to support you and hold you accountable for what you say you are going to do. You are waaaaaay more likely to stick to your health and fitness practice if you have support! Even the professionals use others to hold them accountable. My whole life I have had various lifting partners that I'd give permission to call me a dick if I didn't make it to a session. Now, my wife and I workout together in order to provide accountability to one another. Professional fitness models have built in accountability in that they won't get any more magazine covers if they start missing workouts. Runners won't win any more races if they don't get their roadwork in. Athletes get kicked off the team if they show up out of shape.

You may not be trying to win races or land magazine covers, but the idea is essentially the same. Your workout partner will probably find another partner if you stop showing up for them. If you're someone with pride, the shame you feel from letting somebody other than yourself down makes it that much more real and gives it some color that goes beyond the self-shame you're able to privately hide the back of your mind.

Surround yourself with like-minded folks, sign up for future competitions that you need to prepare for, join classes or groups where you see familiar faces weekly or use a personal trainer. The more ways you can find accountability the better.

5. TAKE A HUMAN HEALTH, FUNCTION, AND LONGEVITY APPROACH

This is the foundation of The Goods Method, where we practice things that are correlated with a body and mind that work well in all situations, stay disease and injury free, and last forever. The vanity stuff is a beneficial byproduct. There is nothing wrong with liking the way you look. That being said, do not enter the New Year with a goal that is oriented at building a figure that you perceive to be appealing to others. That is an unhealthy mindset and fuck what they think! Build a body that can bring you where you want to go and do what you want to do. Functional bodies and minds are sexy as fuck IMO! When you aim for function, your physiology takes care of itself. After all, it's harder to get shit done when you are hauling around 40 lbs of excess weight.

Another part of the health, function, and longevity equation I want to touch on is to be smart about how you train. I've been in the game a long time and seen it all. Guys folded and crushed by squat bars, shoulders blown out by doing Olympic lifts while fatigued, people flying off the back of treadmills, backs blown out by one too many 500 lb dead lifts. It's one thing to injure your self playing a sport or doing a challenging hiking expedition, but there is no reason to injure yourself in the gym, especially if you are just a regular guy or gal looking to improve your health.

Modern human beings and have evolved over 200,000 years (and ancestral origins over 6 million years) to move certain ways. We walk, we run, we jump, we throw, we pick shit up. You get the point, move like a damn human being! You are not a kangaroo that only hops without contra-lateral reciprocation (walking or running), you are not hoist that just lifts heavy things, you are not a monkey that just swings from things.  Each of these essentially does one thing. We, as human beings, do a variety of things. I'm not saying don't do any of those movements, but know that overuse injuries will arise if you get caught up in doing one movement pattern too much. Unless you want to end up with a blown out back or bone spurs in your elbow, you need to follow a few rules when you are trying to achieve optimal human health, function and longevity.

One, proper biomechanics and technique always come before increasing load. Two, remember your gains come during proper recovery, so seek out information on recovery protocol. Three, listen to what your body is telling you. If it hurts in a bad way, stop doing what caused the pain. Four, being under large overhead loads when you are blacking out does not correlate with long-term health. Olympic lifts, to be done in the 1-5 rep range when fully recovered, are for nervous system development, not cardiovascular conditioning. If you're training for competition purposes and need to push your limits, do it in a safe manner where slight faults in your form don't end in catastrophic results. Five, your human body works in a variety of ways, so have variety in your training. You will achieve balance in your body and avoid monotony and physical injuries by incorporating a variety of movement patterns on a variety and combination of planes. The fastest way to derail a health and fitness plan is to injure yourself, so be smart about how you train and seek professional tutelage if you don't know what you are doing.

Whether you are just getting started for the first time or looking to aim for some new goals in 2017, I hope this helps! Good luck to everyone in the New Year!

Note: This article was written and edited with input from my wonderful wife, Coach Evelyn.

Health and Fitness Excuses I've Heard and Tips on How to Avoid Being the Person That Makes Them

"We’re going to make our body great again! We’re going to build muscle. We’re going to keep the bad stuff out and let the good stuff in and it’s going to be great. We’re going to be great. We’re going to make our body great again."

- Health and Fitness Donald Trump, probably

You want some real substance? Here I take four excuses that I have heard come out of people's mouths, call them lame, and give you some applicable tips on how to not be the person making the excuses. By now we all know that living a healthy life is more of a mental game than anything. I know what it's like to think you can overcome a mental struggle only to find yourself back a square one after thinking you've got it beat. Folks, sometimes we need to find the right approach and sometimes we need to reach out to others for help. I have found help for my struggles and I am here to help others conquer theirs.

"I didn't have time to make a smoothie so I just made some toast."...LAME! That excuse doesn't even make sense. It takes 3 minutes to make a smoothie and you are mostly in control of how long it takes. With toast you are at the mercy of your crappy toaster when it comes to how long it takes. If there is any difference in the time it takes to make toast vs a smoothie, it's negligible. What isn't negligible is the nutrient value of toast vs a well-rounded smoothie. Toast, muffins, and bagels are not breakfast. They are treats to enjoy on occasion or as part of a well rounded breakfast. They are addictive, inflammatory and shouldn't be consumed every morning if you don't want to be fat. If you feel hungry two hours after your smoothie, it could either be that you're addicted to wheat products- which, when digested yield morphine-like compounds that bind to your brain's opiate receptors- or your smoothie isn't well rounded enough. Your smoothie should have enough bulk, healthy fats and protein that it should satiate you for a few hours. An example of a good morning smoothie that tastes great and will hold you over looks like this: 1 generous hand full of kale, half cup pineapple, half cup mango, 1/2 scoop Vega vanilla protein powder, 1 scoop super greens powder, 2 tbsp chia seeds, 1 heaping tbsp coconut oil, ½ cup coconut water, ½ cup orange or apple juice.

This workout can be as hard or as easy as you want it to be.
It all depends on the effort you put in.

"I was going to work out but I was super busy and wasn't able to."...LAME! What, you couldn't find 7 free minutes to move your body? Seven minutes! That's it! I guarantee you were on your smartphone for at least an hour during the day. I am a father of two demanding toddlers, working a full time job, contributing to household chores, and running a side business and I can find time to work out for 7 minutes. Anybody can. Give your body 7 minutes to move, pump some blood around, heat up, and lube those rickety old joints. And don’t give me the “that’s not enough time to make any difference” line. I use this workout and it DOES make a difference. If you do three 7 minute workouts a week for a year your body is going to have to adapt to that hormetic stress. Three 7 minute workouts a week for a year works out to a little over 18 hours of vigorously moving your body. You are going to change physically, but more importantly you will change mentally. You will feel loose, energetic, and it will influence every decision you make, including what you decide to put in your face. Yes, you will choose foods that make you feel good about yourself if you exercise regularly.

“My back is killing me and my knees don’t like to bend anymore.”…LAME! Your back and knees are like that because you abuse the shit out of them by not moving them. Then, when your bros are watching you'll willingly grunt that barrel of oil into the back of your pickup by yourself so you look tough even though your body isn't even close to being ready to lift a heavy object. If you don’t use your body’s full ROM on a regular basis you are going to stiffen up. MOVEMENT IS MEDICINE. The way to fix your body is to move it. Not move less, not take pills…just MOVE! Right now I’m recovering from rotator cuff surgery (it was wrecked from all the stupid stuff I did in my twenties). I can barely move my arm. It hurts to move it. But guess what, the protocol that I have been prescribed to get full ROM and get rid of any pain is MOVEMENT. I have to move my arm every way that it's supposed to move in order to become pain free and fully functional again. I’ll tell you what the doc didn’t tell me to do, “don’t move it anymore and sit around eating cheesypoofs because you said it’s stiff and sore.” So move often, and move in a variety of ways under your own body weight as well as under load in a controlled environment. Use active (your muscles change related joint angles) and passive (keep muscles relaxed and use external source to change joint angles) techniques to move your body. Doing the 7 minute workout I mentioned above a few days a week goes a long way towards battling body pain and arthritis. I know this from experience.

Don't cripple yourself because you like treats.

"Well, I've been eating like shit and I haven't worked out in two weeks so I might as well just keep that going."...LAME! With this kind of thinking you are asking for a diseased retirement. When you take that kind of narrowed perspective and you allow two weeks to become so significant that it overshadows what should be a life-long practice, you're automatically set up for failure. Here's an analogy for you. Think of a sniper looking through a scope. He can only see one small portion of the big picture. When the sniper takes the shot at the target in his scope of vision he either knocks the target down or the target flees. Either way, if he just called it a day after one shot and didn't step back to regroup and focus on a new target he would be considered a terrible sniper. He wouldn't be very effective at contributing to the cause he's fighting for. That sniper's activities need to be guided by a wider perspective. He needs to take into account that the war he is fighting goes far beyond what is in his scope of vision. In the same way, you can't work out in January (knock down a scoped target) and quit in mid-February (target flees) and just hang’em up because the target no longer exists in your narrow scope of vision. You would never accomplish your ultimate goal of health, function and longevity. No, you step back and look at things from a broader perspective and refocus on the target you missed the first time or another target you want to knock down. In other words, your lifespan is the full war mission and map. You always revert back to the full map and mission objective where things are happening on a grander scale and then focus in on a target. That can be a short term goal like a race you want to run or a specific body composition you wish to achieve. Whether or not you succeed at knocking down that target, you revert back to the full map and continue focusing in on smaller missions that are going to help you achieve your ultimate goal of lifelong function and longevity.  You pick them off one at a time. At the end of each year you will have missed a handful of targets but you should have taken down a whole lot of them and developed a pile of successful strategies and tactics you take into the next year. If you eat crappy and don't work out for two weeks, you regroup and get the ball rolling again by consuming a few good smoothies and doing a few 7 minute workouts. You focus in on a small mission and use tactics that have proven to work for you. The bikini bod you want for vacation will always be there if your mission objective is lifelong health, function and longevity.

Stay healthy and functional so your senior years aren't a
 burden on you and your loved ones.

No more excuses for not striving towards health and function. If not for you, do it for your family and friends. Don’t end up crippled by your own actions. If you like eating snacks and drinking beer while watching other people move their bodies there are going to be consequences for doing that on a daily basis. Consequences will either come in the form of obesity and disease or a greater need for you to make sure you are getting exercise and eating nutrient dense foods when you aren't watching sports in order to mitigate the obesity and disease. Be aware of that and choose the latter. There are no free rides when it comes to gluttonous activities. If you like sports so much, then get out and play some. You shouldn’t be hobbling, obese and diseased by the time you are 50. I believe you should be able to enjoy quality time with your kids well into their adulthood and well into your senior years.  Just focus on what you have control over and practice things that contribute to function and longevity over the course of your entire life.

...Just Like Riding a Bike

If you remember back to when you first started riding a bike, you got on the bike and you began feeling it out until you were up and riding. Someone, maybe a parent or a friend provided some guidance, but for the most part you learned how to do it on your own. You weren't bombarded with conflicting, confusing, often intimidating information on how to do it. Nobody sat next to you saying that your form was all wrong or that you needed to ride longer to get real results.

We have been living in our current anatomical structure for  about 200,000 years. We should be very familiar with movement, but to so many movement and exertion has become a foreign concept. There is a large portion of the population that are very hesitant to begin a fitness program.  Much of the information we are fed through media and magazines leaves us thinking that beginning a program requires the guidance of an expert, special equipment in a fancy gym, or large amounts of free time. Many will go all in on something that isn't sustainable. People will often sign up for a program that is very time consuming. Get your gym stuff together, drive to the gym, hit the change room, lift like a beast for and hour and a half, hit the showers, hit up a Jugo Juice, drive home. All good if you have the time, but many try to make that work only to give into the fact that it just takes too much time, negatively affecting other aspects of your life such as family or social relationships.

Well guess what, your body is a bike! Get on and ride! You didn't need the big fancy gym membership and the stack of creepy supplements go ride bikes as a youngster and you don't need that stuff to start a fitness program as an adult.

The foundation of TheGoodsMethod is consistent, short duration, body weight workouts that include a variety of movement patterns. All you need is a small space, I use a timer app on my phone, and some creativity. Set the timer for 20 seconds on 10 seconds off (TABATA protocol) for a total of 15 mins and do a "choose-your-own-adventure" (I used to dig on those books) workout using your body. Pick whatever movements you want in any order you want. Maybe you choose one that makes you breath harder, the next movement you want a nice stretch, maybe the next movement you want a little pump. You get what I mean when I say choose your own adventure? Jump like a frog for 20 secs, take a break for 10 secs, do push-ups for 20 secs, take a break for 10 and so on. No equipment needed, no expert telling you that you're doing it wrong, nobody judging you because you can do it in the privacy of your own home. Your body WILL respond if you begin doing this 3 days a week. Your body composition will change, you're posture will change, you'll feel less achy, more energized, and your mental game will change for the better.

Take a short period of time out of your day and move your body in ways that you don't normally move it. If you step back and take a look at what a modern adult does as far as movement on a daily basis, you find the movements are very linear, often static and very repetitive. Our daily jobs and responsibilities keep us holding babies with the same arm, sitting at desks for hours at a time, walking in straight lines, looking down at cell phones. Our 200,000 year-old anatomy is not responding well to these new stresses and it's showing up as a huge burden on our medical systems.

I recently spoke with a health and safety rep of a large corporation and they told me that, per capita, there are more away from work cases among the office workers than there are among the field workers in the company. That says a lot to me. You'd think the employees that are working around dangerous equipment would be the ones getting hurt, but it's the employees that are in a more sedentary environment that are making up the majority of away from work cases.

So, getting back to my bike analogy. Get on it and ride it, maintain it, and enjoy it on a regular basis! If you just leave your bike sitting there it is gonna get stiff and rusty and when you do try ride it the chain is gonna snap or the brakes aren't going to work and you're not gonna have a good time! If you are "just digging your bike out of the shed," be gentle for the first little while. Take it easy and make sure the movements your are doing feel good. If it hurts in a bad way, don't do it. Before long, you'll have a large vocabulary of movements your body is capable of doing and your body will be ready to take on all challenges. When your buds call you up to do a scenic hike, you'll be the first one up the mountain!

And remember, if you want some guidance or a group to move with, give The Goods a shout. We've got your back!

Have a healthy week, kids!
Randy

Who the hell are The GOODS?

I'm Coach Randy and together with my wife, Coach Evelyn, we have decided to begin sharing our methods of practicing healthy habits with our local community of Stettler, Ab and the rest of the internets. We provide customized and group health & fitness services at a variety of price points. You can still come get your swell on with us even if you aren't sitting on fat stacks or you can't find more than a half hour to spare! I digress. In short, we aren't bro-dude bodybuilders, nor are we bikini models. Not that there is anything wrong with those, we are currently geeking out on longevity protocols. You'll find out everything health and fitness that's on my mind if you keep following this blog; exercise tips, nutrition tips, free workouts, my crappy opinions and more.

When it comes to hiring us, what are you gonna get? Well, I'm glad you asked! You're getting someone who understands the theory and psychology of health and fitness. You're getting a new lifestyle coach that you have access to anytime of day. We go to sleep around 10 pm, lol. You are going to get bombarded with geeky little tips and biohacks. Motivation. Access to a community of people like you. You will be challenged. You will be broken. You will be built back up. You will be better than the person you were yesterday!

Drop us and email or text and we'll arrange a meeting. Also, stay tuned to this blog and watch out for us on Facebook, Twitter and Youtube!

Cheers,

Randy