A Beautiful Mind and Body

It’s sometimes hard to separate the things that mentally distract us on a daily basis, especially when those things are the core of what we do and who we interact with each day.  How can we use those distractions to better our workouts, or should we block those distractions so we can have tunnel vision during our workouts.

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.

Snow Day Workouts

With all the snow we are getting in Philadelphia, I get a little bit of cabin fever, so I wanted to share two workouts that I know I can quickly and easily do at home on the days that aren’t easy to get out of the house.

Give them a try and let me know how they work for you.

Workout One (no equipment needed)

In fact I did this one last night, all you need is a timer. Count how many reps of each exercise you do for each round. your goal is to stay consistent for each of the four rounds of the workout.

Push Ups
Speed Rows
Single Leg Reaches

Set a timer for a minute, complete each of the above exercises for a full minute, back to back, rest one minute at the end of the four minutes. Try to repeat the order for four full rounds. Remember your goal is to complete the same number of reps of each exercise during each round.

Workout Two (with equipment)

This one uses bodyweight exercises and kettlebells. In my basement I have a few kettlebells (you don’t need a lot of them) a pull up bar, and a pair of rock climbing grips.

5 Pull Ups
5/5 Kettlebell Clean and Press
15 Kettlebell Swings

Work consistently through the above 3 movements for 15-20 minutes. The best part about this workout…if you have multiple sizes of kettlebells you can switch which size you use from rounds to round. Your odd rounds can all be with lighter weight and your even rounds can be with a heavier weight.

Give these a try and let us know how you do in the comments section below.

Of course of you need a few extra minutes of work, you can always get in some shoveling 😉

January Workout

I hope your New Year is heading off in the right direction.

I waited to post this month’s workout, until the hype of the New Year was out of the way. So now, two weeks in to the New Year, you have a brand new set of exercises to follow.

You have two options with this workout.

You can either do all of the lower body exercise sets back to back and then transition to the upper body exercise sets back to back, or you can alternate back and forth between the two.

Option 1
1a) Romanian Deadlift 3 x 10
1b) Bodyweight Squats 3 x 10
1c) Lateral Lunges 3 x 10/10

2a) Dumbbell High Pulls 3 x 10/10
2b) Pledge Push Ups 3 x 10
2c) Contralateral Planks 3 x 10/10

Option 2
1a) Romanian Deadlift 3 x 10
1b) Bodyweight Squats 3 x 10
1c) Lateral Lunges 3 x 10/10
1d) Dumbbell High Pulls 3 x 10/10
1e) Pledge Push Ups 3 x 10
1f) Contralateral Planks 3 x 10/10

As you progress try increasing the sets, add a few reps, or increase the weight.

Let me know how it goes for you below.