An Easy Resolution-

Okay. It's that time of year again. The time of year we all look forward to a fresh new slate... and come up with grandiose ideas of what the New Year is going to look like. We tend to set new goals with aligned action steps, mustering the motivation to change, but does it usually work? In years past were you able to fully accomplish what you set out to do when it began? Being in the health and fitness industry I have seen the stereotypical resolutions come in full force by January and gone by late February. I can predict this fairly accurately by now. So why the major drop off? Why aren't these people living the lifestyle of greater amounts of health, fitness and vitality? Were their intentions wrong or bad? Of course not. There is absolutely nothing wrong with wanting to look, feel or think better.  Where did they go wrong?

Simple- not knowing their limits and/or working to or beyond them.

Why have an all or nothing mentality? It's either 7 days in the gym for an hour and a half getting beat down, or nothing. There is no mention of listening to the body. The more soreness and pain, the better. Fortunately we now know this is not the best way to either start a new habit and develop something we actually enjoy doing. A huge part of movement is the enjoyment factor. Why does a healthy body have to slave away on the treadmill, elliptical (or insert movement here______)? Well.. you don't have to. You simply have to find something you enjoy doing, work within your limits and repeat. It's honestly that simple.

If you would like to learn the best way to determine your limits go here... 

If you would like to learn what it looks like to work within them, go here...


As the masterful Lao Tzu once said-

"Fill your bowl to the brim and it will spill. Keep sharpening your knife and it will blunt."+++__

Remember, better is better and better is actually more. The idea is to progress every single day in any direction possible. Patience, consistency and specificity will get you there faster than ever before... it has to!


I WOULD LOVE TO HEAR NEW YEARS RESOLUTIONS BELOW!!!

peace-

Knowing Your Limits-

If you saw my last post -Working Within Limits- you now understand the importance of doing so. I will also assume you want to be better at determining those limits. My teachers have made it as easy as possible to understand, so I will do my best to pass it on to you.

How do you know your limits to movement?

Stopping a movement at  (∆ = change)
∆ speed
∆ tension

That's it. It really is that easy! In any movement, if your speed changes, your tension goes up to try and complete the movement. These are both precursors to pain and injury. We have been taught to move beyond both, and as a result set ourselves up to failure.

Again -
-IF YOU WORK TO YOUR LIMITS YOU WILL FIND THEM, IF YOU WORK WITHIN YOUR LIMITS YOU WILL EXCEED THEM-

As you move more under less tension and within your limits, your body will allow you to accomplish more. This is adaptation, you have no choice.

I can't tell you how many x-athletes and clients I have seen that want so badly to go beyond these limits because of what they have done in the past or because of what they have seen. Don't fall for it yourself. If you go beyond your limits, you will eventually break. Allow your body to dictate and set boundaries, and expand them by working within them. To learn more about tested movement and working within your limits check out the GYM MOVEMENT protocol or come visit us at The Movement Dallas. I promise you will get better, faster than ever before-

bj-

Working Within Limits-

Definitions of limits 

• the greatest possible degree of something:
• as far as something can go
• the boundary of a specific area
• the greatest amount of something that is possible or allowed

Can we agree on the above definition?
If yes, then why do we insist on choosing systems or ideas that take us beyond what we know to be our limitations? This can be applied to ALL of life, but for the purpose of this post I would like to discuss movement/training.

What training systems or programs am I referring to? Pretty much all of them! Think about it... Is there a method that teaches you to listen to your body, is guided by YOU and not some set movements you should do? Most teach that in order to see results, it's their way or the highway. What about your way? We live in a society that truly believes in order to attain bigger, faster, stronger or a healthier, more vibrant body, that there is going to be some pain involved... that you must sacrifice. That you must go beyond your limits and push until you break through them. Unfortunately (fortunately), that's not how it works!

We are adaptive and evolving Beings.... would you agree? That means we are ALWAYS learning and adapting to the world around us... always. Since we have agreed on this, what happens if I train beyond my limits? I learn that movement and training is hard. I begin to associate pain instead of pleasure with doing such movements, and the downward cycle ensues. But what if I work within my limits? I learn that moving is easy and my limitations are then expanded. I do want to expand my limits, right? I do more movement and it get's better and better. I see results and I now associate pleasure with moving/training. Things are looking good.

THE PARADOX IS: IF YOU WORK TO YOUR LIMITS, YOU WILL FIND THEM. IF YOU WORK WITHIN YOUR LIMITS, THEY WILL BE EXPANDED...

and I add... expanded without effort. This is your birthright. This is how the body works. This is adaptation.

Rest assured that if your training is based on the limits of someone else, there is a cost, and you will eventually break. If you're ok with that, please stop reading now.

How do we know our limits? Good question...

stay tuned for part 2  -KNOWING YOUR LIMITS-

Quality Dictates Quantity-

This may be the second or third time that I have used a similar, if not the same, title for a post. I think it's one of the most important areas or discussion for those wanting true, lasting results. Just as the title states, quality in ALL things dictates the quantity in ALL things. Let's break it down further-

movement-
quality movement dictates how much (quantity) of any movement can be accomplished. Why? Quality movement means less chance for injury, which in turn means more movement for you to do. What is quality movement? This is a more relative question, but I will say any movement that is done within limits and/or without excess tension. Our industry strives on the notion that tension = strength. There is gaining evidence using the Gym Movement Protocol that this is the opposite and most likely detrimental. Tension usually = injury or pain which takes the quantity factor way down.

food-
quality food(s) dictate the quantity of food(s) needed by the body. Why? The body is not seeking macronutrients (fats, carbs, proteins). The industry has the focus all wrong! The body is concerned with the QUALITY of these macronutrients.... aka micronutrients. It's what these foods are made up of on a smaller scale... enzymes, vitamins, minerals, amino acids etc. that matter. The old calories in calories out method is WAY flawed. And to be honest, it might even be focused on an even smaller scale (chemical reactions, interaction, electricity etc)? I always strive for local and/or organically cultivated foods when I can. I test certain NutriHarmony supplements to help me with the parts I can't get through foods.
How do we know what is best for us? I guarantee its not some guru selling 'his way' through a book OR some magic meal replacement powder etc. Focus on the source and quantity will change. Test different foods and come up with what works for your body.

thoughts-
quality thoughts dictate the quantity of thoughts? I'm not sure if that's the best way to look at it. We have 60 to 70 thousand thoughts a day, so I'm not sure the quantity changes. I would say that quality questions equal more quality sensations and actions. The better the questions you ask, the greater insight into the ultimate direction for you.

peace-

Just a thought...

I have been thinking about testing recently... and more specifically the Gym Movement Protocol. Not only is the approach to movement and life changing the world as I view it, but it has helped many of my clients to do the same. If you're not familiar with what this type of testing is, I will give an extremely short version. It's a method for YOUR determining what is best for YOU. Simple? Maybe too simple, maybe not. In an industry filled with gurus and followers (I have to say it's tempting), most methods of training are based around the idea that someone else knows better than you or your body. It's kind of ridiculous if you think about it? The Gym Movement Protocol says differently and allows you to ask appropriate questions to move to better in any specific direction possible. I really look forward to the day this drastically changes our industry (which isn't far off), and people start getting better faster than ever before.

peace-

Handstand Practice-

The Movement Dallas

Devoted to The Science, Study and Practice of Better

HOLISTIC PERSONAL TRAINING

Personal training that accounts for all of the parts of the whole biologic system, and how those parts are to work independently integrated to form the whole, highest functioning body.

In layman’s terms…we look at three major parts of our biology, determine where we can gain the most leverage, and begin work from 1 or more of those 3 areas (exercise, eating and emotional intelligence) to sustainably transform your life to meet your goals…from freedom of illness and performance enhancement to lasting fat loss and muscle gain

The 3 Parts:

1 - Biomechanics and how through correct exercise the use of our musculoskeletal system can align multiple parts of our physiology!

2 – Biochemistry and how with proper nutrition one can transform cellular and molecular coordination and communication to balance our bodies inside and out!

3 - Biopsychology and how proper lifestyle modification and understanding of how and what we think, feel and act can and will have just as a profound effect on our health and fitness goals as a good diet and proper and consistent exercise!

Ultimately it’s not so much What We Do BUT How We Do it! With the understanding that our biology is active and ever-changing we must have a program to coincide with the dynamic nature of our body. That program must be plastic, free to take whatever form your body might need at that moment. It’s not based on our ideology, but your biology. We utilize primitive feedback methods to test and determine every single time you eat or exercise what is the best thing for you to do.

“Let science provide direction and personal experience provide discretion.” We are here to make you more aware of your own feedback and offer potential solutions.

We are the Guide, YOU are the Governor!

SERVICES INCLUDE:

1 on 1 Personal Exercise Coaching (and Small Group Exercise Coaching)

Local, Organic Meal Delivery Service

Lifestyle Coaching

Distance On-Line Exercise, Nutrition and Lifestyle Coaching

Lecture, Guest Speaking, and Continuing Education (Individual and Group)

For more, contact info@themovementdallas.com

Empower yourself.

Empower yourself... empower your physiology...

Empower your movement - incorporate quality, tested movement based on your specific goals and design. If your movement tests well, the far-reaching implications of that are mind blowing. Everything effects everything. Test all things, all the time. Your feedback will continue to get better and better.

Empower your nutrition - incorporate the highest quality, local and organic foods you can find. In today's fast paced world, it's impossible to source these foods always. Do the best you can, and don't sweat it when you have to resort to something else. Continue to ask yourself better questions. If you need help, look here.

Empower your thoughts - recognize dis-empowering states and beliefs. If something no longer works for you, change it.

peace-

Day 80 - June 29 - 2010

tested movement-

flat barbell bench - 135, 185, 205, 235 X 3 (new PR)
handstand pushup - 15
tricep pushup - 20,15,15

Short session approx 20 minutes. Looking to get two in today with a stint outside at the local 'play' gym.

peace-

The Importance of Quality-

Why do we always have a tendency to focus on 'HOW MUCH' when it comes to 'attaining' health? Quantity... it seems to be the driver of most things in our lives.

Movement-
How long was your workout?
How many sets/reps did you accomplish?
How many different exercises did you do?
Was is hard? Killer? Painful?

Nutrition-
How many fat grams, carbs, protein or calories are in that?
How much can I get for X amount $? Wow.. a buffet! What a bargain!
I need X amount of 'this' to be healthy!
How little did you eat?
How much did you eat?
What did you portion look like?

What if we looked at it through a different lens? What if we are asking the wrong questions?(I assure you, we are). All of the above questions/statements are quantifiable... we can measure them. But at The Movement Dallas, we truly believe that quantity is dictated by the QUALITY of any given thing. Let me say it again... quantity is dictated by quality! This post could go on forever, but let me re-frame some of the above questions.

Movement -
Were all of your movements tested eliminating the Elements of Effort?
Were all of your reps/sets tested eliminating the Elements of Effort?
Did you do X amount of exercise because it tested well? Were they specific to the goals you are looking to achieve?
What are we teaching the body if we are moving through pain, excess tension and if it's hard? THE BODY IS ALWAYS LEARNING!

Nutrition-
What is your food SOURCE? Is it of quality?
What is your food SOURCE? Is is of quality?
How do you know the X amount you need? Did you test that? Or is that someone else belief?

It's so simple-
Movement- Do quality tested exercise with varying degrees of specificity. Test... re-test and test again. If you don't test you are guessing. If you want to learn testing contact me at The Movement Dallas.

Nutrition- Eat quality tested foods with varying degrees of specificity. Is your goal fat loss? Eat high quality foods tested for your body. Is your goal muscle gain? Eat high quality food tested for your body. Simple.

Of course there are other details that can make you better, but this is where most need to start. Begin testing, and eliminate what no longer works... and along the way if you need someone to help guide your feedback don't be afraid to reach out-

peace-

Day 65 - June 15 2010

Great session today- 2 PR's!

Day 64 - June 14 2010

Quality tested exercise -

Day 55 - June 4 -2010

Day 120 is almost half-way here and while I haven't been absent, it's been a few since the last post. Movement is testing well, but the priority of updating my movement had temporarily taken a back seat. Thought I would post a video shot in one of my favorite settings - outside. This one is based around novel exercise and a couple of specific athletic goals I am working towards. Handstand pushups (almost reached my goal of 5) and human flag (proving to be the most challenging right now).

Day 36 - May 17 - 2010

Really motivated to step up on some of my athletic goals as I realize they will hugely transfer into what I am wanting to achieve aesthetically.

Tested handstand wall press -
KB handstand - PR time held (intensity) -
Ground to standing sit up -
KB leg swing -

35 minutes -

Felt great! Diet is a bit off these days. Food quality is spot on but volume is not. I almost ALWAYS test food, just never the amount. More on that in the future-

Day 33 - May 14 - 2010

A beautiful run day here in Dallas - rainy and 65 degrees.

Movement has not been testing extremely well this week. I had some time to spare so decided to test my walk/jog/sprint... tested great! I wanted to experiment with not wearing a watch as I tend to base my distance/time on what I see. Started the time before I left the house and finished at 18:36, which is a solid 2 miles.

2 miles = 18:36 (new PR)

peace-

Day 18 - April 29, 2010

# PReveryday intensity BB hang clean/Press (reps+weight)

DAY 3 - April - 14 - 2010

5:30a - Up and out (VERY well rested)
5:45 - Enfusia
6 - run/walk with client (21:09)
7:45a - tangerine, couple of coconut flakes... (pre-wrestling filler)

8a - Wrestling was on the agenda, and it actually tested well. Continuous movement for approximately 50 minutes. It's been a while since the last match, but initially felt super strong coming out. I definitely set a new PR. (tested great up until about the last 40 minutes, then it was distress training :)

Something I didn't think about when setting my goals was my athletic improvement that I am seeking in regards to wrestling. There are a few things I could be much quicker, responsive on. I tend to lose quickness and speed as the length of the match progresses.



9:30 -Red cabbage coleslaw, apple chopped with balsamic
Carrot and nut butter
10:15 - Organic local coffee, raw milk
12:30p - half of a cosmic cranberry kombucha
Lunch - (tested beautifully)


5:00 - Tested running and handstands (horrible).

8:00p - LONG day! Just finished and I am whipped.
Dinner - few bites of pizza from Whole Foods that Kami brought and a raw kale salad. It really wasn't testing well. Came home and had a purple carrot and peanut butter... time for some zzzzs.

peace-

DAY 1 - April 12-2010

Here it is... simple and as specific as possible -

My goals -
aesthetic first (being that is my primary goal)

increase lean muscle mass in my chest/calves
chest - currently - 40 inches
calves - currently - 15 inches (right)

decrease;
waist/hip - currently - 34 inches @ navel, 39 in. @ hips
fat around abdominals - see photo




athletic goals primarily around parkour
increase amount of time held in handstand - currently ~ 5 seconds
handstand pushup/unassisted goal of 5 reps - currently 0

My program is to simply test everything I am doing, and let my body determine my end result. I don't necessarily have a weight focus, but I will at least get a baseline as I expect it to change. While I am not trying to get in my old bodybuilding form in 120 days, I would like to compete again while showing these methods can get me where I want FASTER.

Today's workout - 9:05a - 9:42a

Tested various upper body push movements. This is what tested best-
flat bench db - 45lb (90)/24reps, 45/15, 45/12, 45/12, 45/14, 45/13, 45/14, 45/14, 45/14, 45/18 (14760lbs total)

superset

split stance OH db press - 35lb/6reps, 25/10, 25/8, 25/8, 25/9, 25/8, 25/8, 25/10, 25/10, 25/10
(4470lbs total)

Total volume - 19,230lbs lifted

120 Day Body Transformation-

Over the next 120 days I want to allow others to see my body/physique transformation using the Gym Movement Protocol. We have been using this for sometime at The Movement Dallas and I want to give this wonderful gift to others at they set out to increase their fat loss and muscle gain potential.

This is simply a test. I HIGHLY believe in these principles as I use them for myself and my clients but want to show others how simple it truly is. If applied properly, I believe this will not only change the health/fitness industry, but also how we view the world around us. I know that's a huge claim, which is exactly why I want to show YOU how simple it can be...

Tomorrow is the official 'start' for me, and I will be sharing in detail my goals, initial pictures, workouts, PR's (personal records)(and there will be many), food, videos and more of what has/will test well for ME...

Again, this is not so you can do what I do, but simply to learn new tools to apply to your movement, fat loss or muscle building goals... and to ALL get better in the process. What an amazing thing!

Until tomorrow -


"If you want to know anything, you must question everything."
-Frankie Faires


"If you don't asses (test), you're simply guessing"
-Paul Chek