Month: December 2019

Best additions to make to your home gym in 2020.

Hopefully, if you work out at home, you already have a good start to your gym—e.g., a solid power rack and bench, an Olympic weight set (minimal 290 to 310 lb, including 45 lb bar), and adjustable weight dumbbells. But, if you have serious goals for 2020 (and you should), you will want to add to your facilities. Here are a few of my best picks.

Pull-up bar. If you don’t have one on your power rack (and even, if you do, these are often too low—especially if you are tall like me), these are nice to have. I don’t do pull-ups—for my shoulders’ sake—but I love chin-ups for upper body development. They offer a great sense of accomplishment. Adding weights for progression also feels better than simply doing lat pulldowns.

Cable system. I think a high/low pulley is a must for versatile back and accessory work. I have a Caribou brand system at home, and the cables have been a useful addition. I would recommend a free-weight system (as opposed to selector weight) for cost management and maintenance. Which brings me to the next addition….

More weight!  You should be progressing. So, adding plates should be a necessity. A beauty of free weight training is that one can add weights as needed. The feeling of emptying the plate stand to load squats or deadlifts is quite satisfying. Seeing that you need to purchase more weight is rewarding. Usually, the first need will be to add a couple of 45s. In my opinion, once you have 4-10s and 4-5s, you are probably going to need to start adding the big plates. (A second Olympic set is always a good way to go.)

Bulgarian bag. I love these! They are quite versatile. They are great for HIIRT workouts and especially useful for core training. I get a lot of use of mine.

Massage gun. This is the most recent addition to my home gym. So far, I am liking mine. It is a Chinese knock off of the Hyperice Hypervolt (quite possibly the exact same device excepting for the label—mine was sold as the Booster Base and looks identical). It functions quite well and does the job. I use it pre- and post-workout to relax tight muscles. It has certainly helped increase the intensity and volume of my workouts. It is also relaxing after sessions like this on my computer. The training is the stimulus for growth, but the adaptation occurs during recovery. These help with both.

Whatever you need to be better tomorrow. Your goals are likely different than mine. As such your equipment needs will be different. Don’t succumb to gadgetry and “hacks”. That which seems too good to be true probably is. There are no short cuts, but there are effective training methods and tools. Build the gym you need (or join the gym that best suits your needs).

Other fun toys. There are other fun “toys” I have appreciated the benefits of using. I have tried “flossing” (tightly wrapping sore joint, e.g., elbow, with latex/non-latex bands) with some success. I am at an age where compression shorts/pants/sleeves have helped limit injury and speed recovery. A good weight belt can help when the lifting starts getting really heavy. (I suggest only limited use as to allow the core to do the bulk of the stabilizing.) Physio-balls and BOSU balls have a place in training stability. If you like the Bulgarian bag, the logical progression it the Suples Fit-Ball. Remember, though, more “toys” aren’t necessarily better. Keep to the basic tools of the trade, e.g., barbells and the basic 5 exercises for strength and hypertrophy and simple cardio equipment that you will use. Body weight may very well be the best home-gym. Remember, it is the effort and not the tool that gets the job done.

Be your best today; be better tomorrow.

Carpe momento!

Yes, I am biased.

I appreciate student feedback. Unfortunately, I get less since our institution has moved to online evaluations. I did receive one welcomed comment from a class this term that was not unexpected. A student noted that “Biases in the class were clear and obvious, this became a distraction.” It is not clear that the student was referring specifically to my biases, but I am unapologetic of my bias when it comes to exercise. I am open to other ideas, but only if they are supported with sound physiology and the fundamental principles of exercise—e.g., specificity, overload, etc.

So, yes, I am biased in my views on exercise. I reject many of the common practices in the fitness industry. Unfortunately, the industry is more about marketing than sound physiology—sometimes unwittingly. Frankly, I don’t have time to waste on exercise that is anything less than optimal for my goals. When I teach, my intent is to drive home to my students the importance in “cutting the bull****”.

I believe we should spend our time wisely. Exercise is a component of that time spent, but it is usually a small part of our “well-centered” growth plan. I want results in as little time as possible. I want every effort to be productive. I suspect that is the desire of the athletes and exercisers with whom my students will be working.

In the process, I can come across as inflexible, judgmental and, yes, biased. But I am open to other ideas. I will demand, however, that they be evidence-based. I will note that I am as skeptical of academic science as I am the so-called “bro-science”. I am only satisfied when the science and the experience intersect. (One reason why I tend to cite the likes of Dr. Mike Israetel, Renaissance Periodization, et al. so often.)

I am fine with biased when it is built on a solid foundation. Bias, however, should not be inflexible. I consider mine to be a more plastic bias—constantly reshaped by education.

Be your best today; be better tomorrow.

Carpe momento!

Resolutions begin today–2020.

“Stop setting goals. Goals are pure fantasy unless you have a specific plan to achieve them.”—Stephen Covey

Many are planning to make life-changes beginning January 1st.  First: why wait? Today is the better time to start.

Personally, I am not a fan of New Year Resolutions for many reasons. I believe that goals can be set at any time—not just at the beginning of the year. I also agree with Stephen Covey—they are fantasies if not accompanied by a solid specific plan for accomplishing them.

As we approach the new year, have a plan for exercise and diet to avert holiday gains (in fat) and losses (in muscle and conditioning). Be proactive.

If you have goals for 2020? Start now, but start with a plan. Establish specific mileposts and map your path.

Baby steps.

Effort.

Progression.

Most New Year’s Resolutions are conveniently ambiguous—e.g., “I am going to lose weight”, “I am going to eat healthier”, “I am going to be nicer”, etc. When we write goals like these we have no intention of making meaningful change.

“Meaningful” change? In other words, set goals that are difficult and life-effecting. Losing ten pounds, for example, is meaningless if one is going to gain 20 back. Moreover, it is less meaningful if one has a hundred to lose or if one does not change the unhealthy habits that led to the weight (fat) gain in the first place. “Meaningful” should include change for the sake of others above self.

Rather than a list of New Year Resolutions, create a growth plan for 2020. Resolve to…

be your best today; be better tomorrow.

Carpe momento!

New year? New day?

Prompted by a recent sermon at church, I have been considering the notion of hope—particularly for the future. This is the season of hope and the season of promised deliverance, yet I don’t believe that Jesus came to give us future hope. I believe he came to change our present.

I am not much for New Year Resolutions. Likewise, I am not much for “the sun will come out tomorrow”. Carpe momento demands we don’t delay—seize the moment. Seize the opportunity that is present in this moment to make your life—and the lives of others—better.

We may not be able to change our present situation—and I trust there may be some reason for this (some lesson we are to be learning or some growth to be had)—but we can affect our attitude in our present circumstance(s). We can shape our grattitude.

Often, as Christians, we focus only on the future promises of the bible—e.g., resurrection, eternal salvation, etc. Unfortunately, we are not often instructed in the reality of “all things work together for good” (Romans 8:28, NIV). This is hard to swallow when we are suffering though some miserable and seemingly hopeless circumstances, but we must see the bigger picture. We must see the hope that lies in the interconnectedness of our lives. We must see how our lives positively affect others and vice versa.

I wish this were easy. It often is far from easy. It is nonetheless important that we embrace the moment we are in and accept its critical importance for the next.

Be grateful, now. Don’t wait for tomorrow or for next year. Accept the opportunity that is now.

Be your best today; be better tomorrow.

Carpe momento!

Percussion massage.

So, I took the plunge and gifted myself a percussion massager. I have seen them come up a lot in discussions about recovery. I have heard from athletic trainers and others who have sworn by them in use for athletes. I have had more muscle soreness with training lately and more frequent muscle spasms, so I was intrigued.

I am cheap, and, honestly, feel guilty buying nonessentials for myself. So, I shopped for the best deal. There are numerous established brands, e.g., Theragun, Hypervolt, and TimTam tend to lead the reviews. One less expensive brand that gets good reviews is the Exerscribe VYBE (~$150). The biggest complaint with it I saw was noise. Apparently, it can be quite loud. I read nothing but good comments about the Theragun models, Hyperice’s Hypervolts, and the TimTam percussion massagers, but these were $250 or (much) more. On Amazon, I found a plethora of models that were $150 or less that looked remarkably similar to the Hypervolt. (I later learned that the patent on the Hypervolt expired, and, thus, a lot of knock-off brands were appearing—which complicated the search.) I came across an advertisement for Booster brand. It all looked good, and they had an offer that I couldn’t refuse. They were offering their Base with four attachments and carrying case for $99 (regularly $349; https://boosterguns.com/). So, I bought.

It shipped from China and took a long time to arrive (16 days), but it arrived intact. The directions are a bit sparse. It took me a while to figure out how to remove the battery and start the device, but I was able to reason it out. Once I found the ‘start’ button it was easy to operate. It has 3 speeds and delivers up to 4000 strokes per minute and 60 lbs of force. The battery is supposed to last up to 4 hours. I have not tested these claims, but it seems plenty powerful and does the job. Hopefully, it lasts. (It is backed with a “30-Day Complete Money-Back Guarantee” and an 18-month replacement warranty, which gives me some comfort.)

I used it pre-workout and felt it quite helpful. It quickly relieved my sore back and relaxed several tight spots in the muscles. I felt it benefited by exercise (squats, bench, and rows in this workout). I hammered a few trigger spots in the quads and easily hit my sets.

Using the percussion massager reminded me of the whole-body vibration (technically shoulder vibration) I used in my rehabilitation from rotator cuff surgery. This seemed to relax the pain receptors in the shoulder and allowed me to lift weights without much inhibition. Similarly, the percussion massager left me with a persistent relaxed sensation (for lack of better description) in the treated muscle.

Like anything related to exercise, I would suggest that “opportunity costs”. The percussion massagers can have some benefit, but they are not a fix-all and should not dominate the exercise time. A quick run through the tender spots per-workout seemed to help. I also used it between some sets and post-workout. Just because it has a 4-hour battery doesn’t mean it has to be used as long. Use as needed, but don’t go overboard. I plan to use is as needed during the day too. I suspect it will be useful for relaxing my neck muscles after a period of typing and working at the computer.

Time will tell how good this model is, but, so far, I am pleased. It does what I expected. It will certainly be a part of my recovery routine. Perhaps, it will demonstrate a positive effect on my progression.

Be your best today; be better tomorrow!

Carpe momento!

Monks and mules.

“Creativity itself doesn’t care at all about results – the only thing it craves is the process. Learn to love the process and let whatever happens next happen, without fussing too much about it. Work like a monk, or a mule, or some other representative metaphor for diligence. Love the work. Destiny will do what it wants with you, regardless.”—Elizabeth Gilbert

Diligence works hand-in-hand with Destiny. Trust in the wisdom: “Whatever your hand finds to do, do it with all your might” (Ecclesiastes 9:10, NIV). Most importantly, love what you do and do what you love. Simply embrace the process that is life.

Be your best today; be better tomorrow.

Carpe momento!

 

Easier 2020?

After a rough year, it is easy to want an easier next. Less painful? Certainly. Easier? Maybe not.

I would expect that, whatever happened in 2019, it has made you stronger. We don’t need to wish for an easier year. Instead, we should wish for the strength to endure whatever may come. Twenty-nineteen may have left you beaten and bruised, but not defeated. Twenty-twenty may not be better, but you will be. Be strong (because you are). Be well.

Be your best today; be better tomorrow.

Carpe momento!

Focused forces.

“It is a process of diverting one’s scattered forces into one powerful channel.”–James Allen

Rivers gain their energy by gathering the energy on many small streams. We live in an age of “multitasking”—of doing many things much more poorly than we think we are doing them. Whatever our goals—be they financial, fitness, relational, etc.—we must concentrate and prioritize our energies to the accomplishment of these goals. “Opportunity costs.” That which is not specific to our outcome diverts us from our success.

It is also essential to prioritize our goals. Wealth, power, and six-pack abs are useless if gaining these destroys relationships and steals one’s integrity. Spiritual, Physical, Intellectual, Emotional, and Social “success” are only of value when they serve to elevate the others—and, moreover, when they serve to elevate others. “Well-centered fitness” begins with the Spiritual/Physical foundation (connection) and builds to the pinnacle or Social wellness, but there is no Spiritual/Physical without the Social. In other words, there is no “powerful channel” without a process for elevating the success of others.

Be your best today; be better tomorrow.

Carpe momento!