cops

the news today: police officer suffers heart attack after training run!
well, why?

the coroner reckons that police officers should look into participation in a fitness program.
i could cry.
HELLO!
I've spent time and energy trying to get the local constablery interested in coming down to the gym. The treadmill in the police gym and few 15 min. talk sessions with a heavy bag twice a week aren't going to get anyone in shape let alone in shape to chase down a perp after spending the last 6 hours sitting in your cruiser.

innappropriate sleeping paterns and junkfood diets are just icing on the cake for a body wide meltdown.
cops should be spending a lot of time on the road and hills and over the obastacle course.
3 days a week with a heavy push pull routine and attention to diet. Eating foods that aren't going to kill you.


like I always say, you should be able to put down your fork and wrestle with the kids or the dog or an orangatang.
i get really aggrivated when stories like this come out. I'm right here. Its worth your while to see me. I've been there. I've seen the police getting dominated by the unrighteous.
cops need to train and train hard.
as funny as it may seem , you'd think cops would have that mentality. hard men and women. going hard. but it doesn't seem to be that way.
please. look me up. i will help you live longer, stronger, healthier.

been a while

its been awhile since i've written here, i've been sidetracked but its a new year so lets have a new start and see what happens.
i've just got in from a great end of year/begining of year tour, and while on tour i had meant to train. get stuck into my running and train with whatever nature provided.
but i didn't. i rested when i wasn't working. which meant very little rest, however, my body broke from its routine and recouperated a bit. it needed the layoff although it was only a 2 weeks. it was two weeks away from any real training protocals.
sometimes you just need a break.
in the past , at christmas, all the gym bunnies were looking for their new place to train for the christmas period. buying temporary memberships at various other gyms, while i always took the time off. i figured it was the only rest i was getting all year. this tour reminded me of that old habit. its good to rest sometimes.

there are no magic pills

I know I've said it before. Preaching away to the deaf and don't want to knows, but the simple truth is, there are no magic pills. If you're not eating at least four properly portioned meals a day then any supplements you choose to imbibe in just aren't going to help you.
This article is mainly about dieting, which is such an ugly word. Eating habits though, are what make or break looking good naked.


When I say properly portioned, I mean, portion sizes. I'm not getting our scales, calculator and food manuel every time I want to eat. Ain't gonna do it. Eat raw, when you can't eat raw, eat as fresh as you can. Don't give yourself salmonila because someone told you to eat raw food. A little sense goes a long way.
For most people, eat what you can eat comfortably 4-6 times a day.
look at what you eat and evaluate the nutritional properties. McDonalds doesn't have a nutritional item on the menu.
Do you put diesel into your gasoline engine?
How long did it last before the car died?
What happens when you don't keep the oil maintained or the transmission fluid?
What happens when you don't scrape out the rust and change the fuses?
The car dies.
One of the miracles of humanity is how long the machine can keep going under all the stress and abuse we put it through.
If you want your body to run like a ferrari, then you have to think about what you're putting in the engine.

Most, almost all, of the diet industry wonder pills don't work!!!!!
The producers of the pills are lying about what they can accomplish and they can have drastic side effects. The commersials and models of these products are lying to you.
Do yourself and your loved ones a big favour and stay away from any kind of magic beans.
If you have a personal trainer trying to push you onto pills, run away from her too. I've seen this going on. Disgusting. You're supposed to be a PT not a drug pusher.
I know everyone wants to look good naked, and to do this you have to learn to fill your body with nutrients from nature and you have to exercise.
If it comes in a box or a bag, it probably ain't good.

i'm only human

I did some curls for the gurls today.
okay so it was more like curls for my ego, but thats how it goes....
sped my way up to 90k, missed.
went for 90k again. missed.
dropped it to 85 k. missed
dropped it to 70 k , ah, much better, ugly but better.
down to 50k, fantastical
down to 20 k, okay so its now cardio.

i still like pumped guns
i still like barbell curls
and i still go way to heavy for the experts.

and here's a gun pumping duo for you. work your way up to a heavy set of curls. then take of a some weight and double the number.
then take off more weight and double that number.
and do that again.
and 1 more time.
and once again to grow on.
well you should be pumped by now,
but wait theres more.

now its time for pushups.
pushups for 10 min.
do as many as you can in one blast. wait 20 seconds and do as many as you can.
wait 20 seconds, do as many as you can.
you get the idea.
keep going for 10 min.

now you can go show of those guns. just hope you dont need to unload a truck anytime soon.

weight loss

If you want to lose weight, you have to, you must, put effort into it.
You cannot make positive changes to your physique without effort. Effort means hard work, sweat, discomfort and self discipline.

100% of the people that I talk to about weight loss don't really want weight loss; what they want, but don't realize, is fat loss. Fat loss takes effort. Starve yourself and you'll lose weight. 90% of the people I talk to about weight loss need to build muscle; they just don't realize it and have a distorted view about what muscular development is (and does).

Most of the people who tell me that they don't want to lift weight because they " don't want to get bulky" are already carrying around a vast bulkiness.

( darlin' this ain't gonna happen to you no matter what jenny craig says)

If you want to improve your fitness, at any level or to any degree, you must first come to terms with the fact that you have to put effort into it. You have to work for it.

The harder you work, the more effort you put in, the better the results.

Invest in yourself with effort

The media, the infomercials, the infotainment television, the get thin quick schemes and scams are lying to you. 3 min a day, 10 min a day, 15 min a day will not give you magazine cover good looks.

20 minutes a day, 20 hard minutes, I can work with but that's a different article.

You have to move.

If you never restrict or manipulate calories again I don't care, but you have to move. No amount of exercise will overcome a donut and coffee diet but exercise is integral to HEALTH. You have to constantly work intelligently on your strength. You have to maintain your mobility throughout life, and you have to keep your heart pumping and the only way to do these things is with exercise.

However diet is integral to weight loss and fat loss.

Diet is such a four letter word and what we really mean is eating or lifestyle habits.

Hello, this is hunger, hunger this is ( your name here)
You must make friends with hunger. No, not starvation, just get comfortable with a less than full stomach. Learn the difference between hunger and desperation.
If you wait until those little hunger pangs start, then hit an exercise session ( 20 min hard yakka) fat will melt away (as long as you don't become a gorging beast right after) be mindful of your portions and nutrients. I mean really, you know there's zero nutrients in a mars bar.



We do things outside the box. We focus on performance. We are not the 'norm'. Take a look around . Do you want to be 'normal'

Don't spend time agonizing over the scales. Hell, throw them away or stash them under the kids bed. The best measure for how effective your slimming regime is, are your blue jeans. A tape measure on your waist gives you a quantifiable measurement and allows you to make (fixed) period adjustments, but how will your blue jeans fit really tells you how much effort you're putting in to your program.

Handstands

Body weight training is regaining in popularity among certain circles; particularly boot camps and dinosaur enthusiasts. And that’s a good thing. Body weight training gives the practitioner a greater kinaesthetic awareness and athleticism.

One of the more obvious body weight exercises to choose would have to be the handstand. The handstand allows the trainee to practice a variety of conditioning principals singularly and jointly.

You can practice isometric contractions, max strength, strength endurance, repetitive strength, muscular isolation principal , explosive strength. It also enhances athleticism and balance.

I believe that when you’re learning the handstand the best and first thing to do is fall down. I find that most people cant do the handstand because they’re too busy being scared of falling down and getting hurt. If you fall down a couple of times you will realize that you’re not going to get hurt so you can then get on with learning the exercise.

Now when I begin with these I usually start off with some ugly cartwheels just to warm up and get the feeling of being upside down.

Practicing the hand stand (which often becomes walking on the hands due to trying to keep your balance) increases your bodies skills at spatial awareness ( where you are in space) and athleticism. It also strengthens the rotator cuffs spinal erectors and core.

We usually start practicing the exercise by walking up a wall. We begin in a pushup position with our feet by the wall and then walk backwards up the wall until we are in the handstand.

Walking up and down the wall is a routine in itself. Here we are integrating the core and pushing muscles of the body.

From the up position we can lock and hold it for isometrics, great total body conditioning.

As we get stronger we can start doing handstand pushups. For those seeking size this is a great shoulder builder. My favourite pushup technique from this position is a J push up. Essentially, from an arms extended position lower your body down until your nose just about touches the floor, then, pretend you’re pushing an orange with your nose (away from you) and extend back up. This movement really gets the lats firing as well.

After we get stronger in this position we start doing handstands where we bend down, face away from the wall and swing our feet overhead so the come into contact with the wall. We end up in the handstand position facing away from the wall.

Once again I like to practice holding the locked out position. I believe this is great for strengthening the posterior and small muscles. After you get to the stage when you can hold it for a minute then its time to start doing handstand pushups from this position. Now just because you’re doing pushups doesn’t mean you ‘have ‘ to drop the iso holds. I generally do both. I promise, those holds will make you strong. When you can do 10 handstand pushups, its time to start increasing the range of motion by placing your hands upon some blocks. I’ve used blocks as well as bars to get my head to dip lower.

When you’re capable of doing 3 sets of 10 or more like this its time to start playing with tiger press handstands, one arm handstands, I’ve even done plyometric handstands.

Handstands should be taken seriously and integrated properly into your training regime, but they should also add a fun element to your workouts. They’re great for total body mastery as well as developing awesome strength in the shoulders and shoulder girdle.

wrestling

Rasllin' dear old 'granny would call it.
Wrestling is a sport. A great sport and there are as many variations as there are cultural divides.
But if we get away from 'sport' and just wrestle, like we did as kids, man, that's fantastic exercise. If you have some good friends you can work with, throw down some mats and get to it.

'you probably want better mats than this one'

You'll be working max strength, relative strength, repetitive strength, strength endurance, cardio, mental toughness, energy systems, mobility. Its all there (in wrestling) and it's fun. You'll be having a great time, boosting your testosterone naturally and developing a team ( team building).

Now I'm not advocating reenacting the best of WWF smack down or destroying your living room. You don't want to be doing pile drivers and figure four leg locks to your friends and sending them to the hospital ( i don't really know, maybe you do)


Set down a few ground rules of gentlemanly conduct. Around here we warm up then start out with some ground work. From there we do a series working (starting) from the knees and then graduate to standing (starts). We go from 1-3 min rounds, usually only 1 min. You'd be surprised how long a minute lasts.

Wrestling, with smart rules, is an awesome way to exercise. It can be recovery work, active rest or integrated into your program weekly.
One last note: a reminder really, We're just talking wrestling as exercise, not full out greco roman or mma.

pushing the boundaries of friendship a little far.