Forget about long and boring workouts, they aren’t worth your time or frustration!

Check it out.

This is a short little clip of a Kettlebell Complex combing the clean, press, and windmill together. These short quick workouts are great for the beach environment, or if you have a short amount of workout time available to you.

This week I’m in the LA area between two weekend long Kettlebell Athletics Kettlebell Certifications I do with Jason C. Brown. While I’m here I’m going to get to train with a few friends who I don’t see often, it’ll be cool to switch things up a little bit. I’m expecting a few differences when compared with my own workouts.

In fact, I’ve already hit a double workout my first day in Torrance. I was pretty excited about it, had a great hour long session training Muay Thai with my friend Megan and her instructor, took a two hour break then took an awesome BJJ class at Rigan Machado’s.

It’s not that I haven’t done these things before, it’s just I don’t typically do them in back to back sessions, let a lone in the same day. Yet, I feel great today! I’ve been working all morning so I’m off to the beach to do a kettlebell and TRX workout soon, no worries we’re gonna film it, and I’ll post it here for you.

Stay tuned…

The stunning actress has reportedly been diagnosed with osteopenia, fortunately Gwyneth has some time it seems to turn the tables with this diagnosis before full blown osteoporosis sets in. I hope she does anyway.

A few months ago, I talked about the video clip that showed Paltrow and Anderson running through a typical workout session. I nearly fell off my chair when the Anderson boldly stated, that no woman should ever lift more than 3lbs. Maybe now she’ll change her mindset.

Tony Gentilcore has a great take on the recent events. Check out his post on Gwyneth’s unfortunate diagnosis. Despite strongly disagreeing with Ms. Anderson, I’m on the same side of this mountain as Tony.

The worst part of any exercise program is hitting a wall. Yes, that is far worse than a tough workout, or making yourself get up at 6am to workout.

Why do we hit walls?

There are several reasons we can hit a wall or start to plateau with our workouts. The biggest thing is to notice that you might start to plateau or that you have and make some changes right away. Here are two of the more common reasons.

1. Maybe you let your nutrition slip a little and it isn’t as good as it should be (or as good as it was when you did notice results.)

2. Maybe you’ve been doing to same workout over and over again and haven’t made a change so your body has actually gotten use to the workouts and it doesn’t respond with the same positive effects.

So what do you do??

1. Review your nutrition again. Make a log of what you eat over the course of 2-3 days. See if you are slipping up a little more than what you think you might be. Have your coach or trainer review your food log and ask them to make suggestions on what to change. (sidenote here, this may cost a little extra money for you to have someone review your food log and make some meal plan changes.)

2. Switch up your workouts. If you’re an avid endurance athlete add in some weight training (you need to do this regardless). If you’ve been following a weight training program, change the weight or alter the workouts slightly, so that you’re doing movements that are similar but not identical to what you’ve been doing. Switching the amount of weight you use could also help matters.

You may also notice that if you typically workout in the mornings, maybe you need to workout in the evenings every once in awhile. Keep in mind that you might also need an extended rest period where you’re mostly doing active recovery type of working out but where you take a short rest (4-7 days) of the give-it-all-you’ve-got type of workouts.

Mental and emotional strength are equally important in an entirely different regard. They effect our physical strength, they are responsible for our actions, they inhibit and expand our viewpoints, and they contribute to who we are.

Pretty significant.

Events of the past often affect us at times when we least expect it. Tonight was one of those nights for me.

There are times when we need to channel all of our strengths to get us through a moment in time, a situation, a conflict… Sometimes we let ourselves down and other times we far exceed our own expectations.

Too often we second guess ourselves…believe we could have done something better or different. The truth is, there’s always going to be a “What if” scenario, but you can’t old on to them. You can’t write your life in that thought pattern.

Be conscious of the actions you do take. Accept responsibility.

Regardless of what you do, make it count. Be strong.

Kettlebell Complex

Snatch
Windmill
Clean & Jerk
Front Squat
High Pull

Perform one rep of each exercise in the order listed above then switch to the other hand. So, one snatch, one windmill, one clean & jerk, one front squat, and one high pull equals one rep. Alternate sides, complete a total of 15 sets.

I got this done in 17:20 with a 24kg kettlebell last night.

Let me know how you do.

Honestly, both options have worked for me when it comes to working out, more specifically during heavy lifting days.

We either have to channel all of the external and mental stimulus into what we want to achieve during our workouts each day, or we have put that behind us for a short time and focus on the task at hand.

Like I said I’ve used both with much success.  You might have a better outcome in your workouts if you do one over the other.  It depends on what type of person you are and how you handle and can use the things that are going on in your daily life.

You might be able to use how you feel about a certain situation

• to stay more focused on your workout
• to do one more interval of sprints
• to lift a heavier weight
• to take a little less rest

Whatever it is, a good workout can reduce the amount of stress you are experiencing from a certain situation.  It can also relieve tension, and perhaps make your workout more effective one some days.

Regardless we can’t lose sight of the fact that following a sensible exercise program consistently will improve our overall health in many ways.

Yet, it still amazes me that most people fall back on running as a form of fitness and as a mark of how much a person is or is not “in-shape” of “fit.”

I understand the argument that running doesn’t cost much more than a good pair of running shoes as a form of exercise, far cheaper than equipment and a gym membership.  Yet at the same time it doesn’t cost any more than that to do a good bodyweight training program at home either.

Although I think running 26.2 miles is impressive I don’t consider it a check mark on the list of things that classify someone as being fit or in shape, if that’s the only thing you can do.  I classify it as someone who can run 26.2 miles.

In fact I’d be willing to wager a bet that most of the people who can run 26.2 miles can’t even do a set of 15 standard push ups.  Dare I say it, I know.

So here’s the question:  How in-shape can you be if you can’t even do 15 push ups, even if you can run 26.2 miles?

I’m also not going to deny that there certainly are a good handful of avid runners who can do 15 push ups, probably 50, deadlift more than their own bodyweight, do several pull ups, amongst an array of other exercises, and with good form nonetheless.

These folks I consider to be in good shape.

In regards to running though, I’d rather be out there doing various sprint intervals, and perhaps an occasional 5K, along with a good weight training program that incorporates a multitude of activities and challenges.

It’s my belief that the same movement pattern over and over again without any resistance training is only beneficial to a certain point.  Not to mention runners as a group (professional and recreational) tend to be injured 80% of the time.  If you broke that down into a single day, the only time you wouldn’t be hurt is less than half the time you’re asleep.  I don’t see the sense in that.

Mind you I’m not saying that all distance runners are weak.  I’m not saying that all non distance runners are cut and defined.

What I am saying is just because you can run, doesn’t mean you are the picture of fitness.

Here’s what Callie has to say (and I think you should listen to her)…

As a former collegiate athlete, I see the value of a solid strength and conditioning program for performance. As a personal trainer in the Boston area; I have found that incorporating athletic movements is not only motivating and fun; it is a great way to lose fat and gain overall strength.

People should not take this to mean that everyone should train like a college football player. Training like an athlete can be modified based on the level of the participant but the basis behind it is to perform large muscle group movements, lift heavier weights than you are normally used to, and have an overall plan that cycles throughout the year. Many people just set up shop in the gym with no plan and end up doing the same exercises for months or even years! This leads to boredom, burn-out, and injury and really halts progress all together.

Here are just a few reasons why designing training programs around the concept of athletics works…

1.Training like an athlete is FUN: Throwing medicine balls, pushing the Prowler, squatting, lunging, sprinting, performing barbell complexes, and swinging the kettle bell, are just some of the movements that can be done to lose fat using large muscle groups. The exercises tax the muscular system and the cardiovascular system. Metabolism is elevated and this ultimately leads to fat loss if combined with a proper nutrition plan.

2. Use Large Muscle Group Movements: Squats, lunges, push ups, chin ups, and overhead pressing are the cornerstones of my programs. All exercises are scaled appropriately based on the fitness levels and experience of clients. These exercises burn a huge amount of calories and develop an efficient metabolism.

3. Combine Training Goals: Each workout provides training for strength, power, conditioning, balance, and flexibility. Try to avoid focusing on one goal or muscle group; instead combine them and force the body to move in unison the way it was meant work.

4. Lift Heavy Weights: Many people are scared to lift heavy for fear of “getting big.” Athletes need to lift heavy weights to develop strength and power. You must push the threshold in your body. Lifting heavy weights will not cause women to “get big”; instead it will create huge bursts in hormones, adrenaline, and overall metabolism which lead to fat loss. All training should be done with the help of a qualified trainer or coach, and must be progressed properly to avoid injury.

5. Have a Training Plan: Athletes have a very structured training plan. The year is broken down into training cycles depending on the season or event they are competing in. Creating long term and short term plans for training based on your goals is very important. Training cycles should usually last 3-4 weeks to provide consistent progression for strength, fat loss, and conditioning and help avoid plateau.

Take a look at your workout plan and shift your way of thinking about training. Athletes are strong and toned, have high levels of cardiovascular conditioning, can move efficiently, and have low body fat percentages. Why would you not want to mimic their training programs?

Callie Durbrow is a strength coach and personal trainer in Boston, Massachusetts. She runs small group training programs for busy individuals looking to lose fat, get lean and toned and boost their energy levels. For more fitness and training tips please visit Ultimate Athletic Fitness.