Do you have a gym membership, or a home gym?
Maybe a park where you train, or, even a small ‘microgym’ like mine?
Well, that’s awesome!
If you’re not training somewhere, let’s talk about that … because even if it’s not here with me, you better be training somewhere.
Otherwise, you’re a liability … to yourself, your family and the entire community.
If you don’t take care of you, and fortify your mind and body, somebody else will be forced to ‘assist you’.
In my mind, that person is a selfish A**hole and deserves to lose their independence … if they’re not willing to fight for it.
By ‘fight’ I mean to keep, improve and then maintain your health and wellness.
Fitness is a part of that.
We have a set of Human Standards here at our headquarters that show whether or not you’re a ‘capable human’, and not a risk to the rest of us.
Whether our students realize it or not, we are training them to be well-rounded, capable humans, who can ‘carry their own water’ and not get left behind by life.
It’s funny, because I get emails from folks who want help with program design because ‘they’re struggling getting results on their own’ or ‘they’re bored’ or, … whatever other excuse fits that day.
So, being bored is a whole ‘nother issue … don’t even get me started …
Too late …
If you’re ‘bored’ … you’re not doing it right 😉
Here’s how you ‘do it right’ (and by right I mean, to get results).
Determine how much time you will ACTUALLY devote to ‘Fitness Stuff’ per week.
If it’s 3 hours or less, then you should only be doing METABOLIC RESISTANCE TRAINING (like our group classes) and some RESTORATIVE WORK (like our restorative classes).
Think, at least 2 hours of Resistance Training, 1 hour of Recovery/Restorative work.
Not because ‘I say’ … rather, because science (and empirical evidence) says …
This type of training pairs up non-competing strength exercises to maximize the benefits of resistance training, while also taxing our ‘cardio systems’ along the way.
Basically, it gives you ‘everything’ one could need to stay fit, lean and healthy … FOREVER.
Have you ever seen someone do a MAX set of 5 Barbells Deadlifts … say at 405 pounds?
Holy sh*t …. they’re huffing and puffing all over … and they don’t need ‘extra cardio’.
If you have more than 3 hours, well, are you a sponsored athlete?
If not … it’s subjective as to what else you might ‘need’ to obtain your goals.
However, the following template is how we structure the bulk of our training programs here at Bair Knuckle Strength.
- R.A.MP (Range of Motion, Activation, Movement Prep) – 15 minutes (our ‘Warmup’)
- CORE – 3 to 5 minutes of Direct Abdominal work
- POWER – 3 to 5 minutes of Power Development
- STRENGTH – 20 to 30 minutes of Strength Development (PUSH, SQUAT, PULL, HINGE, SINGLE-LEG, ROTATION, GAIT)
- CONDITIONING – 5 to 10 minutes of Metabolic Conditioning (aka: lifting weights faster)
- BREATHE – 1 to 3 minutes of Controlled breathing to restore nervous system functions
- STRETCH/MOBILITY – 1 to 3 minutes stretching/mobilizing what we just worked. (STRETCH TO RESTORE ELASTICITY … NOT to increase Range of Motion)
Got it?
Everything wrapped up in 1 hour. And if you repeat that 2 or 3 times a week, and throw in some reostorative and mobility work, you’re golden.
Now that you can get rid of the excuse ‘I don’t know how to do it’ or ‘I don’t know what to do’ …
Now you can go do it!
And please let us know in the Comment section if there is anything else you’d like to know about, ok?
Be Well – John
Changing the way Life is done.
Mindset. Fitness. Nutrition.
P.S. Here are 4 more ways you can become happier and healthier:
1. Podcasts
Some of the greatest insights and healing for me, have come from listening to podcasts in the last few years. This long-form type of communication, I’ve found, has been extremely important for understanding context, while learning how to make sustainable change.
That’s why I have started to find ways to get our story on some podcasts, and give you an opportunity to really go deep with us, and see what we’re all about. That way, you can decide if this tribe fits your personality. Click the link below to go to our podcast page, where you can find all our episodes!
2. Rise
Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.
This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.
Available in DIGITAL, AUDIO, BOOK
Click Here To Get Your FREE Copy
3. Join our BADASS Community on Facebook
We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.
So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.
The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.
If you’re ready to see what we do, just CLICK HERE!
4. Fitness Scorecard
Have you gone through the Fitness Scorecard yet?
Confused where to start, or what to do next with your health and fitness journey?
Well, step 1 is to understand where you currently score across the 8 Fitness Indicators.
Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard Today: CLICK HERE