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.

St. Patrick’s Day

To say it’s been a crazy few weeks, is clearly an understatement, no need for excuses though.

I’ve got a great workout for you for March, and because it’s been so long, I’ve actually filmed two workouts for you.

Here’s the first one…

As usual, a full body workout. You’ll want to do descending sets with the first two exercises of dumbbell snatches and band squats. If you’re well conditioned try to decrease reps of 10-9-8-7-6-5-4-3-2-1 for the dumbbell snatches, and then 20-18-16-14-12-10-8-6-4-2 for the band squats.

If you’re less conditioned or just starting off descend your reps by two for the dumbbell snatches. Your workout will look like this: 10-8-6-4-2 for the snatches and 20-16-12-8-4 for the band squats.

Here’s the second workout…

This workout is great because it can be completed in under 20 minutes. If you’re short on time, this high intensity kettlebell complex will ceratinly make you feel like you got your time in for the day.

Set a timer for 30 seconds, complete each kettlebell exercise for 30 seconds. At the end of each round of exercises completed rest for 60 seconds. This kettlebell complex consists of kettlebell snatches, kettlebell push presses, kettlebell swings, RDLs, and burpee deadlifts.

Give them both a try and let me know how it goes below.

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
Squats
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 ;-)