Keep moving, mental health is your reward

The continuing order to endure enclosed spaces for most people means a lot of time spent being either complacent in their life’s choices, or deliberate on staying focused and active. Which are you?

Well, for starters I like being active. I love to workout, mostly outdoors with my ruck, kettlebell, sandbag, hilly area or just a trail. Either way, I can make it work also at home since exercise is not exclusive to either out of doors or indoors in the context of moving. Complexity is not useful, simplicity is the norm.

Using basic movement patterns of push/pull, press, extension, flexion, and rotation you can basically move in any pattern that your body can get into without much effort, but the magic in that pudding is the amount of times you perform it, and frequency with a good serving of either resistance, time or speed.

Look around your environment right now. Where are you seated? Let’s begin with a simple chair, either folding, fixed four legged model with or without padding. Pry it up against a wall and you can use it for squats if you’re learning to sit and stand again for rehab or prehab. Squats once more if you are trying box squats with a weight to a prescribed depth. How about upper body work by performing dips, on one chair while legs are elevated on the other, or push ups with feet atop of seat while hands are on floor?

Core work? Sure, lets try this: Sit ups with elevated feet on the seat portion of the chair, plank holds in same manner, or glute work like butt biters- where your butt raises from the floor while feet (heels) remain on seat portion of chair for multiple reps. Bridges (one legged) with heels in the same place (atop of seat) go for multiple reps/sets. You see that it’s just imagination that is the limiter.

Food items – no, not raw food like chicken or frozen fish. I’m talking about canned foods, and there are plenty of sizes and weights to use for exercises. Cans in a backpack/rucksack wrapped in a towel so it doesn’t jostle around in the pack while you exercise with it. You can run with the pack, squat it, swing it, plank with it and press it. Imagination once again is your limiter. Indoors/Outdoors are your playground.

Just because you’re asked to stay home does not mean you should be sedentary. You need to keep moving, because mental health is not a given. You’ll need to make the effort to sweat a little and get the benefits you so desire.

Happy Easter All!!

Butt biters, dips, hill bear crawls, ground to overhead, and team squats!

Booo! Halloween & Humpday WOD

You can wear what ever costume you want today, if you’re into that. However you do need to wear a ruck for the workout since it is a pre-requisite for today.

Although you will burn over 1๐ŸŽƒ๐ŸŽƒcalories on this workout it does not give you permission to eat like crap though. It’s the start of the comfort foods time of the year, and I agree it will be fantastic and delicious when you indulge.

You hold the key though to mitigate the sleepyhead feeling from too much turkey, the sugar high from the pies, candy apples, candied yams, and all of the deserts that are passed around or bought frequently so that everyone can share. Go ahead and eat it, however you should not put yourself in a position to derail everything you’ve worked for at this time of year.

Guilt is a motivator for some, yet it is unhealthy. It makes some people resentful, and bitter for letting go and over indulging. Avoid the guilt, and enjoy with family and friends what is special about being together and sharing good food. Portion size is an individual measurement, and should be sought after with guided assistance by a nutritionist, dietitian and those around you that can help you monitor what, and how much you stuff your face with.

Happy ๐ŸŽƒ Halloween! Boo!

Rucks On!

1 mile ruck (run)

  • 40 x swings
  • 50 x step ups
  • 40 x shoulder to shoulder
  • 50 x sit ups
  • 40 x goblet squats
  • 50 x OH lunges
  • 40 x wall ball

1 mile ruck (run)

Going up?

Hill repeats can wear on you both physically and mentally especially if they’re a high repetition and long spanning bridge that you have to cover. You get into a groove, and just get it over with trying your hardest not to hate life in the process. It does make you appreciate flat terrain more though.

Today we have a short length, and not so high a bridge to do repeats on, and you’ll have only two repeats to cover! Yes, Two!

However there is a meat of exercises to perform in between the repeats so you’ll have something else to think about instead of the drudgery of the ups and downs of hill repeats.

Today we’re at Roos Recreation Center in Forest Park, IL

Rucks On!

Bridge run

  • 20 x dips
  • 50 x alt lunges
  • 20 x k2c
  • 50 x sit ups
  • 20 x push ups
  • 50 x step ups

Bridge run

One way or another

One way or another, I’m gonna get ya! Remember that song? Cool song, and sometimes I hear songs pop into my head while I’m working out and just sucking wind. I love it when a random song pops into my head while suffering a little bit and getting work done with others that help me while I’m suffering, or struggling with a movement.

Who or what do you hear in your minds inner realms when the suck increases? I’m so eclectic it’s mi d boggling! Hahahahaha!

Today we’re at the Hill!

Rucks on!

  • Ruck run to benches (600m)
    • 20 x burpees
    • 30 x Bulgarian squats
    • 20 x sit ups
    • 30 x dl
    • 20 x push ups