Another reason I love my job!

The video below shows my client Irv completing the last rung of a L/R Clean and Press ladder to 5. He did this non-stop, which is a total of 30 reps. A year ago, he could not do a ladder to 3 (12 reps) without resting for a while after the 2nd rung. I am very proud of Irv for his determination to improve. He has always done the independent workouts I provided and has advanced quickly and safely because of it.

Nice work Irv!

To read Irv's story in his own words, click HERE.

Deadlifting makes you happy, but too much deadlifting can make you sad!

Earlier this week, my client Ken told me how deadlifting seems to give him a feeling of healthy euphoria. I experience the same and especially so when I first started to deadlift. Ken has been deadlifting for 4-months, with an increase in weight and volume over the last two.

This amazing feeling comes from the release of hormones like testosterone and human growth hormone plus the rush of endorphins triggered by a relatively strenuous effort. Our increased confidence from a personal best does not hurt either! Of course, we want to make sure not to train overly long and hard, where we see these levels start to decline. This is why I advocate shorter, high-intensity workouts with the emphasis on form and safety. This allows you to stay within the accepted 30-40 minute high-hormone zone and still get all the workout you need.

Even with careful adherence to workout time and intensity, it is even more important to know when to slow down; when to allow time for recovery. We will not be able to maintain our optimal hormonal (happiness) levels if we are tired, moody and generally overtrained. We will also not be able to make significant gains in our training. This is something we all have to watch out for. The better we manage our fatigue and recovery, the longer we will continue to feel great, make gains AND stay injury-free!

This next part comes from a great podcast I listened to today at http://ironradio.org/ .
The podcast is titled Recovery While Training and can be found HERE.

The ironradio.org coaching group is: Dr. Lonnie Lowery (host), Exercise Physiologist and licensed sports nutritionist; Mr. Charles Staley, celebrity athletics coach and author, Mr. Robert Fortney, fitness industry journalist; Mr. Phil Stevens, fitness industry speaker, trainer and technician. All have successful competitive histories in power sports.

The host and guests put together an informal list of ways to monitor your fatigue levels and therefore identify when it is time to back off and return stronger on another day.

1. Keeping track of your level of perceived exertion for each workout. The host uses a scale of 1-20. Watch out if you see the numbers steadily declining!

2. Keeping track of your mood and motivation to train. This includes your emotional state both IN and OUTSIDE the gym.

3. Are you sleeping for 7-8 hours a night? Is it quality sleep, throughout the night? If your sleep is disturbed, your nervous system is telling you it needs a break!

4. A suggestion was made to quietly fill in your workout log right after you train. This gives you time to cool down and decompress from the intense mental and physical focus of your session. This way, you will be ready to take on the rest of your day feeling calm, as you should : )

5. Getting the most results with of the least amount of effort/exercises. No, this does not allow you to be lazy, just efficient in your exercise choices. A good example would be doing weighted pullups instead of separate pull, reverse-fly and bicep exercises. The same muscles get worked, but in less time.

6. "Every rep has a cost, but not every rep has a benefit"

7. Growth, Recovery and Progress happens outside the gym. Inside the gym is where we destroy ourselves so that we may recover stronger.

Some great advice from some top names in the game!

The moral of this story is, train hard, train well, and most importantly, TRAIN SMART!

Revisiting an old post with a new video...

Last November I posted an article called Keep Training? But I'm Injured!

In it, I discussed the fact that you can always find some part of your body to train, even if one part is injured. The injury I spoke about was bruised ribs. Well, my ribs were bruised again in a similar fashion by my Wing Tsun Instructor, Sifu Ralph Haenel. I had to again make adjustments to my training, as this time I was unable to do pullups or rows for 4-weeks.

During this time of "injury", I hit a Personal Best in the Deadlift AND VO2Max Snatch Protocol!

To read the November 2008 article again, click HERE.

And this time, I have the genesis of the injury on video : ) Enjoy!

Dr. Ram's Deadlift Personal Record!

On Thursday April 9th, Dr. Ram deadlifted a personal best 310lbs. This is just the beginning for the good Doctor as his strength-potential lies well beyond this weight.

Just look how easily it went up!

I TGU'd the Lions Gate Bridge!

Don't believe I did a Turkish Get Up with the Lions Gate Bridge? See the photo below for proof.

Spurred on by this triumph of muscle over steel, I vow to do the same with every bridge in the Lower Mainland!

Heliomatrix - Dr. Ram and Team strike again!

The Heliomatrix - See video below!

This past Friday, March 6th, Tony and I went to the Midforms Festival at the BCIT Campus. Aside from my client Dr. Ram and Team's Heliomatrix, there were other "innovative exhibits showcasing the convergence of media art, electronic music, and digitalculture".

Dr Ram and Team last brought us Junkyard Wars 2008.

According to the good Doctor:

"The Heliomatrix is an adaptive mirror array precisely controlled by servos and coordinated by a network of microcontrollers. It is like a chameleon, with scaly flesh composed of reflective mirrors, each one capable of independent thought and movement. The array harnesses, reflects and manipulates light to produce a virtually limitless spectrum of effects, ranging from a sophisticated, multi-coloured light show to a savage display of the sun's incendiary power."

I could not have said it better myself : )

See below for photos and video:

You can control things on the screen by waving your hand!

Tony giving us his best "Burton Cummings"

A sweet old-skool ghetto blaster from another exhibit.

Wing Tsun Chi-Sau Seminar with Sifu Ralph!

WT Vancouver Senior Students at Philip's kwoon.

On Saturday, Februray 28th 2009, the senior students of Wing Tsun Vancouver met at Philip's WT school for a review of Chi Sau (sticking-hands) Sections 1-4.

Sifu Ralph often arranges bonus classes/seminars for his senior students to ensure we are all up to speed on the Sections. This way, we do not miss out on important training tips should we have to miss some of the regular weekly classes.

This was the third such bonus class I have been to for Sections 1-4 and, as always, I learned some new ways to better train my Chi-Sau Sections! The saying "An inch wide and a mile deep" certainly applies here, as though the sections are few in number, the ideas hidden within them are many.

I am looking forward to this weekend's review of Sections 5-7!

Sifu Ralph and Nilo

Brian Yam and I at the Chi-Sau

Standing on the shoulders of giants:

San Jose RKC February 2009!

Currently my favourite photo...

I had the immense pleasure of attending the February 2009 Russian Kettlebell Challenge Instructor Certification this past weekend. As you can see from the above photo with Pavel, I passed! This was by no means an easy feat as a lot was expected of us both mentally and physically. In order to attain my RKC certification, I had to snatch a 53lb kettlebell a total of 71 times in under 5-minutes, exibit a high level of technique in the 6 foundation exercises (swing, clean, press, snatch, get-up and front-squat), prove my ability to safely & effectively teach a randomly selected member of the public (thanks Debra!), endure 8 gruelling workouts and finally pass the intense Grad Workout at the end of the three-day workshop!

This was by far both the most difficult & challenging experience I have ever been through and also the most rewarding & informative. In just three days, I learned more about kettlebell training than I had in two-years of my own personal practice and teaching of clients. The depth of knowledge presented by Pavel, his Team Leaders and their Assistants was astounding! I can only hope to remember all I was taught, but would be fine for the rest of my life if I only remembered half of it : )

I was part of Team Toomey, led by RKC TL Mark Toomey and assisted by Logan Christopher RKC, Melody Schoenfeld RKC and Marty Covault RKC. I'm sure everybody felt the same way about their teams but I feel very lucky to have been part of such a great group! Mark is an amazing instructor with a depth of knowledge and experience second to none. Most importantly, he is just a great guy! One of the first things he said to the group was that he "jealously guards membership in this organization" and expected everyone to live up to his high expectations. His comments made us feel we had to prove to him and all the other Instructors that we deserved to be there and in the end prove we were worthy of the title, RKC.

Another TL, Jeremy Layport let the certification group know he would only pass those he felt comfortable enough to train a member of his family, come the end of the workshop Sunday. This served to further demonstrate the RKC commitment to excellence in its instructors.

I had decided a few weeks before the cert that I would make sure to go first in the Snatch Test. I believe I was inspired to do this by one of Mark Toomey's forum posts : ) It worked well as I did not have to see anyone else go through the test first and feel worried if they were struggling. At home, I had made sure to test myself and come the actual test, beat my best time by over a minute. Adrenaline is a wonderful chemical!

Master RKC Brett Jones sure was right about not concentrating all your training on the Snatch Test! For the 4-weeks preceding the cert, I used his RKC prep training template almost to the letter. Normally, I take the weekend off training so it took a bit of mentally getting used to moving my workouts to Fri, Sat and Sun : ) My usual weekend exercise is a couple relaxing rounds of frisbee golf... This training template prepared me for the three days in a row of hard work and also served as valuable revision of the 6 core lifts. I had been neglecting my Turkish Get Ups and Squats (in favour of DLs) for a few months and was able to plug up this chink in the olde armour before the RKC. If, you are planning on going to the RKC, I cannot more strongly recommend following Brett's RKC prep training template for at least 4-weeks prior!

As for Snatch training, I did one day of 15:15 VO2 Max training and one day of 24kg Snatch practice each week. The VO2 Max training really helped my hip snap for the 24kg Snatches and had the added bonus of upping my endurance considerably. I also knew we would be doing a VO2 Max workout during the cert so wanted to be prepared for it!

All in all, this was truly a life-changing experience for me. Not only did I learn so much more about Hardstyle kettlebell training but I was granted membership to a group of some of the finest, kindest, hardest-working and most ego-free people I have ever met in the fitness business. All of the RKCs truly carry their strength with a quiet modesty and adhere to the letter of their Code of Conduct.

See below for some pictures I took at the cert. I'll add some more when the official ones make it to the Dragon Door website.

Kettlebell power to you, comrades!

RKC Team Leader Mark Toomey - You can have your Fairmont, we'll take the HoJo!

Asst. RKC Melody Schoenfeld - The reason I now stand up taller and no longer have a "chicken neck" at the top of my swings! It got the the point where I could sense her presence...

Asst. RKC Logan Christopher - Check out http://www.legendarystrength.com/ to see him pulling a truck with his hair!!!

Rudy Tapalla RKC of Crossfit Chicago - My awesome training partner for the weekend. Here we are minutes after the Grad Workout.

Mike Prosser RKC - Fellow team-mate. Check out his great forum post on the RKC weekend HERE.

Eric J. Moss RKC - Keeping it real, New Jersey style!

My hands at the end of the cert. Unprotected but for fingerless cotton gloves during the 20-minute VO2 Max workout. How do you escape the RKC weekend without mangling your hands? Just follow Jordan Vezina RKC's advice HERE. Thanks Jordan!

An example of what your hands COULD look like after the RKC weekend!!!

Mark Toomey's sweet licence plate holder. Number obscured to dissuade any RKC groupies from causing him undue stress : )

Training at home saves you time AND money!

Training at home saves you the time getting ready and getting there, not to mention the trip home. This makes you more consistent as well since you only have to budget 20-30 minutes for your exercise. It also saves you money as you can train in any outfit you want, no matter how old or mismatched : )

In the picture below, I am wearing one of my home training outfits. It consists of a two-year old, too-large t-shirt and Adidas shorts I bought back in 1996! I certainly would not wear such an ensemble to the gym, but at home... who cares!?!

You can also have messy hair, don't have to shave, and can watch The Office while you cool down and stretch.

Save your money and buy more kettlebells!

A very informative interview with a great trainer!

Yesterday, I listened to an interview with renowned kettlebell trainer Mike Mahler of http://www.mikemahler.com/.

Mike is a former Senior RKC with Pavel Tsatsouline and has since struck out on his own. I always enjoy his informative monthly e-magazine and share many of his training philosophies.

The interview is based around optimizing hormones for strength, health and wellbeing and touches on such things as:

The importance of a balanced diet, where Mike recommends The Zone as a good starting point for most people. The most important point being that quality food is paramount no matter what diet you subscribe to.

The absolute importance of getting sufficient sleep. In fact, this is his number one recommendation for increasing positive hormonal levels!

The fact that we have been fooled by suppliment companies into thinking we need so much protein. According to Mike, the maximum amount we can metabolize at one time is 20-grams. Think about that the next time you go for that canned protein shake that promises 30 to 40-grams!

The amazing results gained from high-intensity interval-style cardio as opposed to the typical 45 to 60 minutes spent on an elliptical, stationary-bike or treadmill.

How lifting heavy weights will give both Men and Women the tight, toned and strong body they desire. Ladies, lifting heavy WILL NOT turn you into a female bodybuilder!

The importance of working the posterior muscle chain (back, glutes, hamstrings) for real-life strength and resistance to injury.

The fact that overhead pressing is the most effective pressing movement. Overhead pressing will improve your bench-press but not the other way round!

I urge you to take the time to listen to this interview. It can be found HERE. The page loads a bit slowly, so be patient!

Many of my clients will recognize some of the advice given : ) I'm not the only one who advocates simple, intense and multi-joint focused workouts!

Do.

Get to bed early if you wanna avoid a cold!

I was reading 24hrs and came across an important story...

A new study at Carnagie Mellon University in Pittsburgh shows that people who sleep less than 7-hours a night are three times more likely to catch a cold than those who get 7+ hours of sleep.

Volunteers who spent less time in bed, or who spent their time in bed tossing and turning instead of snoozing, were much more likely to catch a cold when viruses were dripped into their noses.

People who slept longer and more soundly resisted infection better...

This shows that even relatively minor sleep disturbances can influence our body's reaction to cold viruses, says the author of the study.

If you are reading this after 10pm, off to bed with you!

You will be thankful you did, as the yearly cold makes its way around your friends and colleagues!

35 years old, 35 kettlebell snatches in the cold...

What better way to celebrate my 35th birthday!
The kettlebell is a 24kg. Filmed and counted by the lovely Ivana.

GI JOE and Male Body image...

I recently watched a great steroids documentary called "Bigger, Stronger, Faster".

You can watch it on YouTube, starting HERE with Part 1.

Below is an excerpt from the documentary where a psychiatrist demonstrates how the slender and fit-looking original GI JOE dolls from the 60's, when they came out, compare to the 1970's and current 1990's much more muscular versions.

It is interesting to also note that in the 1960's and previous years, most fitness advertisements aimed at men who were tired of being skinny. Nowadays, most of the ads seem to be for men who are tired of being overweight!

Kettlebells in the New York Times...

Click HERE to see a slideshow article comparing some kettlebell brands.

Just interesting to see the variety now out there. Some other quality brands not mentioned here are Lifeline, Agatsu and Ader.

From my Fall 2008 Newsletter - The 6-Week Consistency Challenge

See the Fall 2008 Newsletter HERE.

We all know that sticking to a consistent exercise routine is the key to getting the best results possible. In fact, consistent effort is the only way we get good at anything. Imagine if you had decided to give up learning to walk because it was frustrating and took too much effort!

That being said, I am not going to bore you with all of the reasons why. Instead, I am going to give you an easy way to become more consistent with your workouts so you can experience for yourself just how rewarding consistent effort can be.

First of all, watch and follow along with the 4-minute Joint Mobility / Warm-up video, then do the same with the 7-minute Simple Strength & Conditioning video. You may want to re-watch my Pushups in 2 Easy Steps video to get your form dialed in. Next, feeling strong, limber and inspired, email me at steve@fit4real.ca and ask for 6-weeks access to my online workout tracker.

If you have your own regular workout routine, try using the online log to track your workouts for 6-weeks and see how tracking your workouts will improve your consistency and yield even greater results!

Tracking your workouts will make you accountable… to me! If you are not consistently entering your workouts on a regular basis, you WILL hear from me. Think of it as having the motivation and accountability of a personal trainer for 6-weeks, for free!

Warning: Watching, then performing the exercises in these videos may make you stronger, healthier and happier!

Joint Mobility / Warmup


Simple Strength & Conditioning Workout

Getting Out of Our Own Way
By Bryce Norman - Success Coach

See Bryce's blog at http://infiniteunlimited.blogspot.com/

Often, throughout the journey of our lives, we find ourselves in places that if we had a choice for a “do over “ or a mulligan we really would take it. These places can be so dark and lonely, so full of stress, so draining on our loved ones, and so straining on our relationships, that one would fathom to call these places Hell.

Someone once said if you are going through Hell don’t stop!! However too often we find ourselves in these places of crisis or extreme discomfort and sometimes we don’t know what else to do except stop. I’m writing to let you all know that this is OK.

The pressure and stress we feel is very natural through the process of growth and change. The interesting part about us as humans is that we have the power of choice, but sometimes we forget that we do. So we unknowingly stay in a place of prolonged stress or suffering. We resist change, and we don’t use choice in order to change the experience. We can definitely get in our own way. We feel stuck and think this is all there is. But just as we can be in a place of resistance (that’s a choice folks) we can also choose to get out of our own way. This happens with the awareness that we have a wealth of options at any given moment and then by simply choosing the better option. There is always something waiting to unfold in our favour.

So today make the choice for what you want and get out of your way by doing what needs to be done. That’s your mulligan: The act of choosing something better. When you crest the plateau make sure you also enjoy the experience of the rise and celebrate it. Your destination must always be in sight, however your focus must remain in the present moment……enjoy the journey to your success.

See Bryce's blog at http://infiniteunlimited.blogspot.com/

Keep training? But I'm injured!

A few weeks ago, I ended up with very sore and bruised ribs on both sides! The Left side bruising is still a bit of a mystery and the Right side came courtesy of Sifu Ralph in a private lesson.

The day after my private lesson, I found I was unable to lift anything heavy overhead. This could not have come at a worse time as I am currently doing a lot of kettlebell press ladders in preparation for my February 09 RKC certification.

As pressing heavy was out, I had to change my routine a bit until the ribs healed. I kept up the pressing at a lower volume using a 16kg kettlebell instead of the 24kg. This allowed the press groove to remain current in my CNS and I am able to go right back into my 24kg schedule this week. For conditioning, I kept up the swings/snatches but again with lighter bells so I could ease up a bit on the abdominal contractions and avoid pain/possible re-injury.

It is very common to just stop training when injured as the current program cannot be followed. This is when it's time to step back and look at the big picture. Keeping up your fitness level with alternative exercises will allow you to return to regular training with little or no strength and conditioning loss. The most important part is that you will have kept up the consistency of your workouts and not found other things to do to occupy your training times. As we all know, consistency is the name of the game for long-term, lasting results. Sometimes the unexpected happens and if we are not flexible enough to change the game-plan, we just stop playing the game, losing much of what we gained and causing us to have to restart much farther back in the process. If this happens too often, we can lose our way and take way more time off than planned, leading to often just stopping the training altogether.

Next time you experience an injury, ask yourself if it can be safely worked around. In most cases the answer will be a resounding "YES". Your body AND mind will thank you for staying the course, continuing to improve and moving that much closer to your next Personal Best!

Do.

Wing Tsun Lunch and Learn with Sifu Ralph!

Last Wednesday, I accompanied Sifu Ralph to Telus Headquarters in downtown Vancouver to act as his assistant in a management meeting demonstration.

Here is some feedback from Bill Reny, National Director - Marketing, Partners and Sourcing and the host of the session:

Thank you for your talk and demonstration to my team meeting on Wednesday. I was particularly impressed by how you explained the core principles of Wing Tsun and illustrated how the concepts could be used to improve interpersonal relationships at work or at home.

As I looked around the room, I noticed my team members were very engaged with lots of nods and smiles. I was moved when you talked about how we go through life projecting an aura or presence that can either project confidence and security or unfortunately, attract exploitation - I see this in a business setting all the time and it really struck home.

The hands on drill was a nice touch and a great change of pace for an all day business meeting. After you and Steve left, the team was energized and could not stop talking about how impressive you were and what a good sport Steve was.

I think any business would be lucky to have you conduct a seminar as a team building event. It was truly unique, inspiring and a lot of fun. I hope you will be able to make the time for us again then next time we have a team meeting in Vancouver.

Sincerely,

Bill RenyNational Director - Marketing, Partners and SourcingTELUS Business Solutions

I think by "good sport" he meant that I took Sifu's punches etc with a smile... : )

The Telus Group

Part of the demonstration:

Simple and Effective Kettlebell Training for Wing Tsun ...

Further to my previous posts on the seminar and applications demo, I am including HERE my Theory Paper on Kettlebell Training for Wing Tsun. After my kettlebell demos at the seminar, I decided to rework my more technical paper into a simple guide for an effective WT kettlebell workout. Once I get the long-version video from Tony L, I will post the accompanying kettlebell training demo.

Thanks to Sebastian who gave me the below video last night. I am happy there is some footage of the certificate presentation!

Post-Halloween storage locker cleanout...

I was doing a cleanout of my storage locker yesterday when I discovered some old photos inside a book I think I got from my deceased Aunt in Philadelphia. The photos seem to be of members of an old Philly street gang or "club" as they were called in those days (I date the pics somewhere in the mid-70s). One of the guys totally looks like me! I am pretty sure that was my Uncle... Will have to ask my parents about this.

I scanned the pictures and posted them below:

Wing Tsun Kung Fu - 1TG Applications Video...

Further to yesterday's post,

Sifu Ralph at Wing Tsun Vancouver posted my 1TG test Applications video today on his blog.

I am relatively happy with my performance with a couple exceptions : )
Thanks to Sihing Brian and Sidai Bojan for their "assistance"!

Here is the video on YouTube:

Creative methods of payment, Part 2...

Nat re-redefines the standard she already set.

We were impressed last time with the Kinder Egg and now Nat has gone one better, with the pumpkin!

How appropriate for this Halloween week that my payment should arrive hidden inside a pumpkin. The pumpkin will also serve as our apartment-size Jack-o-lantern, thereby furthering the thoughtfulness of such a payment method.

Well done Nat!

At long last, my 1TG...

Last Monday, October 20th 2008, I realized a goal 9-years in the making.

I was awarded my 1st Technician Grade in Wing Tsun Kung Fu by Sifu Ralph Haenel at Wing Tsun Vancouver. The 1TG is the WT equivalent of a black-belt.

My WT journey started in 1999 with Dai-Sihing Asad Mir of Wing Tsun Toronto. My friend Rob told me about Sihing Asad's class and suggested we join as were both looking to start our martial arts training again after a couple years off. One class with Sihing Asad convinced us to sign up right away for 6-months and the rest, as they say, is history : )

I'll be posting some video from my TG testing and Kettlebells for Wing Tsun presentation as soon as I get the footage from Sifu Ralph and Sidai Tony. At the same time, I will post my theory paper/article, also on KB Training for WT.

I would like to thank Dai-Sihing Asad Mir, Dai-Sifu Emin Boztepe, Sigung Leung Ting , Rob Roy, Sidai Mark Fitzpatrick, Sihing Dwight Epp, Sihing Rob Spratt, all of my other training partners in Toronto and Vancouver and especially Sifu Ralph Haenel for assisting me on my journey to 1st TG.

I look forward to spending the rest of my life learning and teaching this great self-defence system!

Me and Sifu Ralph with my 1TG Certificate

Translate Gym-Strength to Real-Strength!

Last weekend we went for a walk to Acadia Beach with some friends. Every now and then, I practiced some heavy single-lifts with rocks and logs (video example below). This is a great way to translate your gym-strength into real-life odd-object lifting strength. No evenly-weighted barbells, dumbells or bands here! As an added bonus, you can really test yourself as the "weights" can be dropped if the lift starts to go South...

The great thing about odd-object lifting is that it forces you to lift unbalanced objects and thus strengthens AND wakes-up your body's lifting support systems. Think about things you may lift in everyday life like children, pets and groceries. How many of these are perfectly balanced? Do any of them move and shift weight as you lift them?

Add some odd-object lifting to your weekly routine and see your strength levels rise, body-awareness improve, AND avoid injury with a stronger and more active whole-body support system!

Do.

Do you only train indoors after September?

Perhaps you should rethink how uncomforatble you find winter outdoor training...

The below picture is from a kettlebell juggling competition in Russia. Kettlebells are very popular there and many competitions are held all over the country. Not only is this girevik (kettlebell lifter) wearing only a pair of shorts, he is also blindfolded as he performs his routine. I think this may redefine "hardcore" for those of us who forsake the outdoors for wintertime training.

The colder weather is now upon us so let's take our inspiration from the man in the above picture and make sure to not only stay active this winter but also to get outside, no matter what the weather.

It is important to remember the survivalist phrase "cotton kills" when we get dressed to train outdoors in colder and wetter weather. MEC sells very inexpensive wicking underwear and shirts, a must as cotton will hold your sweat and also is a very poor insulator unlike poly base layers which retain body heat and wick moisture to the surface where it evaporates. If you are unsure what type of base layers to wear, ask the staff at MEC or any other good outdoor-wear store.

Another great investment is some sort of waterproof/breatheable jacket and pants. A quality rainsuit can be a bit pricey but with proper care it will last for years. I am a big fan of Gortex but there are many other such fabric technologies out there that provide similar performance.

It can be next to impossible to keep your feet completely dry so make sure to steer away from cotton socks as well. Merino wool socks are a great investment as they will keep your feet toasty warm even when soaked right through. I have been able to hike for hours this way with soaking wet feet!

If you are well-prepared clothing-wise you will certainly discover a new love for British Columbia in the wintertime, and avoid a case of cabin-fever at the same time!

Do.

Just had to post this!

I was having a discussion with Sifu Ralph before last night's Wing Tsun Vancouver Fall Seminar and I remembered this hilarious video I saw a few weeks ago on YouTube. Emailed it to him today and thought it would give my blog's readers a chuckle.

My favourite part is where the big guy holding the boards says "I didn't move at all."

Junkyard Wars 2008...

On Sunday September 28 2008 one of my clients, Dr. Ram, and his team-mates made a musical instrument out of junk. One of the parts of the competition was to have the instrument play the Indiana Jones Theme. This is their performance...

The team won the second place prize. I was there to see the other entries and in my opinion they were robbed of a first place finish by a far inferior machine : )

Dr. Ram and Team

Dr. Ram at the controls!

Irv Sumter-Frietag, future Adonis part 2...

In a previous post we saw Irv almost getting his chin over the bar.

A few weeks afterwards, he was able to do so. I will never forget looking up and seeing his formidable moustache appearing over the top of the bar!

Yesterday, I shot video proof. Well done Irv!

Next, we get the chest up there...

Creative methods of payment...

Nat redefines the standard.

This morning, I was presented with a Kinder Surprise Egg.
And what a surprise I was in for!

My client Nat had come up with yet another unique and interesting way to make her payment : ) Past payment methods from Nat have included a money flower, a proposal (hidden in a ring box), the always-popular peacock fan, and cash taped to the bottom of a frisbee.

So impressed was I with today's effort that pictures had to be taken and displayed at the bottom of this post.

I would also like to add that Nat put in a super-human effort in her "half-hour of power" this morning, manhandling the 25lb dumbells like they were made of paper. I guess we really should work up to doing the same 6 rounds with the 30s....

A couple of simple goals...

About 4 months ago, I decided to set two simple goals. One was to deadlift 300lbs with no assistance (no straps, belt or chalk) and the other was to one-hand overhead press half my bodyweight (77.5lbs).

These simple goals were what I directed my training towards. Last week, I deadlifted 300lbs and overhead pressed 65lbs with one hand. I'm only 12.5lbs away from the half-bodyweight press!

In training to achieve these two simple goals, a number of other things have happened:

My endurance has vastly improved.
My pullup and grip strength has increased.
I can sprint faster, plus jump higher and farther.
My shoulders are much more stable and still injury free.
My hamstrings are more flexible and stronger when stretched.
My abs are stronger and more solid all the way from hip to hip.
I have added about 3lbs of muscle without changing my diet.

There are quite a few others I could add to the list but I think I've made my point...

As you can see, by just having two simple goals you can improve in many more ways as a byproduct of your dedicated training. It is also important to note that I took four backoff weeks for recovery and injury prevention (one at the end of each month). This means I trained for 12 weeks instead of the full 16. You see, there is even room to relax and have some fun : )

Try whittling down your list of goals to the few that really matter and see how much more you'll achieve!

Do.

Wing Tsun on the beach...



On Saturday, a group of us from Wing Tsun Vancouver went to Kits Beach for Sifu Ralph Haenel's annual beach-class. The weather in Vancouver was perfect, with not a cloud to be seen. Today is another story but a great time to get caught up on my blog : )

The topic for the day was the momentary control of your attacker's arms and body. To start off, we wedged in and practiced controlling the Left arm while rendering attacks with the Right. This provided the jumping off point to controlling either arm momentarily in order to render attacks with either hand. Further to this idea, we worked on generating power from the core and hips. This power was utilized to quickly move our training partners off their stances and thus keep them off balance as we practiced whacking them in various places... nicely of course.

Stance and footwork were also a big part of our training Saturday. The first reflexive wedging of the arms MUST be accompanied by a strong and stable stance or all is lost. In fact, if we do not feel the force to be greater than our own, the stance will hold. Working on this WT concept dilligently for a few hours certainly increases the stability of your stance and further implants such a skill into the Central Nervous System. As an additional point, we worked on attacking our partner's legs with our own, further upsetting their stance/balance and adding another element to our stance training (stability when on one leg).

Ah, the basics... is there nothing they cannot do?

All in all a great class! I unfortunately missed out on the picnic afterwards : (

Thanks to Sifu Ralph and my training partner Brian Yam!

A few pics below...

Brian looks quite excited to be delivering such an elbow!

Brian no longer looks so excited...

Natalia having fun giving Jennifer not one, but two strikes at the same time!

Victor does not even bother to remove his shades, while Sacha's may have fallen on the ground.

Irv Sumter-Frietag, future Adonis!

The video below shows my client Irv doing his first chins on a high bar. Six-weeks ago, he started doing chins for the first time in over 30 years. Irv started on a barbell fixed in a low position in a squat rack, feet on the floor. Through his diligent practice came this great performance on the high bar.

Not bad for a man in his early 60s with two bypass operations under his belt!

Irv is my hero.

Records were made to be broken...

Good day!

I must bring to your attention the awesome performances of Dr. Ram R and Dale H!

I devised this set of kettlebell exercises to be done 5 times for time:
1-Hand Swing x 5L 5R
Front Squat x 5L 5R
Clean and Press x 5L 5R
Front Lunge x 5L 5R

Dr. Ram set the men's record at 08.50.29 with a 12kg bell. He went non-stop through all 5 sets, no rest! The previous record was 09.17.99.

Dale set the ladies record of 09.24.26 with an 8kg bell. She also went non-stop except for a move from the garage to the lawn when it got too hot inside! The previous record was 10.10.79.

As you can see, both previous records were smashed! Well done Dale and Dr. Ram!

This kettlebell complex is great for overall conditioning and works ALL the major muscle groups in just 4 exercises. Plus you get to work on 4 of the six main KB movements. The only two missing are the Turkish Getup and the Snatch. Try doing TGUs for 3 mins before the routine and 5x5 snatches afterwards to work em all in 20 minutes or less!

I'll go for the 16kg record and post it here soon.

Do.

Thanks to Joel for fixing my scooter!

Now that I carry at least three kettlebells wherever I go, the time has come to sell the scooter.

I will be sad to see it go as have had the pleasure of riding it for the past 5 years. I will not, however, miss riding it in the winter!

Joel did an amazing job and I would recommend him to anyone who needs a 4-stroke scooter repaired and maintained. He is a true scooter afficionado which is a great bonus added to the best service and price in town! You can find his ad on Craigslist.

If you are looking to buy a well-maintained 2003 4-stroke Honda Ruckus scooter, see my ad HERE. - edit: I sold the scooter.

I was lucky enough to have a final ride back from the North Shore this past Saturday.

It was glorious!

Self Defence For Kids!


This past Friday, I had the pleasure of teaching a self defence class for IntoYoga to about 50 kids at a daycamp. As they ranged in age from 5-11, I decided to focus most of the presentation on the mental side of self defence and the importance of making your escape instead of fighting.

Not that this advice is only for kids as everyone, trained or not, should first go out of their way to be nice and avoid trouble. : )

It was good to see that all of them seemed to know the difference between fighting and self-defence. I made sure to make a few points about bullying and emphasized the ideas of standing up as a group and telling a trusted adult, thus demonstrating that such behavior is unacceptable and also hopefully getting the bully some help in changing their ways. We also talked about how important it is to listen to our gut feelings and take their advice if we feel unsafe. Avoiding and escaping a potential danger is of course much better than having to find a way to deal with it when it is upon us.

Before we got into the Wing Tsun method of escaping a wrist-grab, I taught them all how to do a proper pushup, bodyweight squat and table-top. We talked about how having a strong body will help then to kick and punch harder, plus run away faster when making their escape.

As for the aforementioned wrist lock, there were a lot of red arms but everyone seemed to grasp the concept!

Hopefully I will have the opportunity to do this again soon!

I would like to again thank Sheri at IntoYoga for giving me this opportunuty.

See the handout from the class HERE.

Why working out at home has to come first...

I have had a number of clients over the years who travel a lot for work. This constant upheval in their schedules means that they are often less than consistent in their workouts. What I teach them first is how to exercise with no equipment at all. This way, they are able to train no matter where they find themselves and no matter how tight their schedule is. As we know, consistency is the name of the game when it comes to both short and long-term results.

If you are away from your hometown gym and none is available or convenient to where you are staying, you must know how to stay fit!

The same challenges are also faced by people who live and work in the same city. Even though the local gym or community centre is but a few blocks away, often there just does not seem to be enough time to get there. After all, even if you only do a 30 min workout, there will probably be another 30-45 minutes spent getting ready and then getting to the gym.

Learning how to train effectively at home means that on these days you are still able to exercise your body, thus maintaining and even improving your current level of fitness. Save the gym for the days you need to use heavy weights or equipment (chin up bar, dip station) not necessarily available at home. If you have the room to train with weights at home, your initial investment will be much smaller than a lifetime of membership dues.

What can you do at home? Well, here are two 5-minute bodyweight circuits you can try. Do as many rounds as you can in 5 minutes, rest for 1-2 minutes and then do the second combination.

Combo 1:
Bodyweight Squats (keep knees behind toes) X 5
Pushups (From feet so make sure to raise hands) X 5
Mountain Climbers (lower impact: step instead of jumping) X 10 seconds

Combo 2:
Bodyweight or Jumping Lunges X 6
Burpees (lower impact: step instead of jumping)X 5
Table -Makers (do not touch butt to ground between reps!)X 5

Remember to go at your own challenging pace and do not push so hard that you feel ill. Record how many rounds/reps you did in the 5 mins and try to better it by at least one rep next time.

This method of exercise will improve your conditioning and strength/endurance, not to mention that it is also a wonderful way to "actively recover" from your heavier strength workouts. A further advantage of bodyweight calisthenics is the transformation of strength gained lifting meaningful weights into explosive full-body power.

So there you have it, an instant way to add at least two more workouts to your busy week.

Do.

Vancouver Farmer's and Sock-Tan Alert!

As we do not have summer for long, make sure to avoid the dreaded farmer's and sock-tan by changing into flip-flops and sleeveless shirts as soon as possible!

Don't let that tan line sink in so soon into the season as it will be harder and harder to match up!

Warning: Please make sure to follow my example and practice safety when in the sun. Wear at least an SPF30 (water and sweat proof) and re-apply as often as directed. You will still get a tan while wearing sunscreen!

Fun times at last Wednesday's Wing Tsun Kung Fu Summer Seminar!

See Jennifer and I working on our "fighting faces" near the end of last week's seminar:

Combining life and simple, effective training...

Last night, Ivana and I decided to go for a walk. We wanted to get some extra exercise in so decided to go along the Arbutus Railway Corridor. That way, we could combine our evening walk with some balance and agility training!

Remember how fun it was as a kid to balance on the curb, along the seawall, on a log or indeed a railway track? The reason we had such a great sense of balance as children is because we regulary PRACTICED it at play. We were not dependent on "finding time for the gym" in order to keep up a skill that remains practical for our entire lives.

Sure, we get busier as adults but we also learn to multitask in order to get more done at work and at home. Why not multitask to get and keep a healthier and more balanced body? A great bonus is how much more fun your everyday activities can get with a little "play" involved!

As a final note to those who may feel embarassed or self-conscious balancing on railway tracks or going across the monkey bars at a local playground... don't be! Who cares what anyone else thinks!?! Last time I checked, having fun and testing your strength, balance or speed was not illegal. Knocking a small child off the slide however is, so please be aware of your surroundings : )

See the highlights of last night's walk below:

Wing Tsun Vancouver June Seminar - Day 2

The "Main Event" at Wing Tsun Vancouver on Wednesday night continued where we left off Monday, with more drills using the rubber knives as a psychological tool to increase the power of our strikes.

We worked in an even closer distance, learning to both take care of the incoming attack and generate the appropriate short-range power needed to disable our opponent. I made the "mistake" of asking a few questions about the correct application of the pak-sau and the rest of the students were then "treated" to some personal demonstrations from Sifu Ralph : )

If you think the slapping pak-sau is painful, try the one using the heel of the palm! Ouch!

As on Monday, we had a good session of powerful lat-sau that really forced me to relax my traditionally tight right shoulder. This relaxation and transfer of muscular support is only possible by working through the initial pain and an added benefit is the mental toughness needed to do so. I was thinking back to being close to tears while holding positions in my early private lessons with Sifu Ralph and how once I understood going beyond the pain, my positions increased in strength and effectiveness. Thanks Sifu!

We continued out training with the shock sticks, working on really penetrating with our punches. Luis was lucky enough to only be accidentally hit on the neck by yours truly a couple of times : )

The sticks and knives were then left on the floor as we worked on our inside and outside attacks. The focus was on getting past our opponent's arms and into punching-range safely and effectively. Luis and I had some fun strong-arming each other to ensure our positioning and stance was up to the task!

The evening finished with the Trainer Team assisitng in the testing of our younger WT brothers and sisters. Our chests and abs took a good pounding (thanks Jennifer!) for about 25 minutes as we helped them out training both endurance and punching power. I think Nilo ended up with the reddest chest...

All in all, another great seminar and now 2/3 of the way to my First Technician Grade!

Can't wait til next Monday evening's class!

Some more pictures below:

Wing Tsun Vancouver June Seminar - Day 1

Last night we had our second seminar of the year at Sifu Ralph Haenel's Wing Tsun Vancouver.

I was very excited to attend as am continuing my testing towards First Technician Grade!

We had head-instructor German Ferrer from Wing Tsun Calgary as our guest. It was my pleasure to make his aquaintance and I look forward to seeing more of him in the future.

Sifu Ralph had us go through a series of exercises showing how using a weapon (shock stick or knife) to strike helps carry over into making our empty-hand strikes much more powerful. It was quite amazing to feel the difference once we set the weapons down! The strikes felt much smoother and indeed more powerful. Another bonus was the increased aggressiveness training with weapons provides. It is quite important to train in as close of a mindset to the real thing as possible!

I must also not forget to mention that the exercises also included some hard and often stingingly painful pak-sau practice. There was quite the selection of red, blue and purple right arms by the end of the evening. A worthwhile sacrifice in the effort of improving the power and impact of the pak-sau!

After the break, we worked on kicking. Sifu had us doing 3 exercises focusing on distance, speed and chain-kicking respectively. I was quite happy to be picked by Sifu as an example of good kick-training form : )

By the end of the seminar there was not one person without a soaked t-shirt. I look forward to the "Main Event" on Wednesday evening!

Below are some pictures from last night. The last one is my audition shot for Inside Kung Fu : )

From 13 to 50 chin-ups in less than two-weeks!

Congratulations to my client James who texted me on Saturday to announce he had done a total of 50 chins in his workout the day before.

Another living testimonial to the power of the ladder rep scheme!
High reps DO NOT have to equal a high level of fatigue.

I hope he is not TOO sore when I see him later this week...

We know exercise makes you smarter. Now so does blogging!

A good reason to perhaps start your own?

Here is an excerpt from a piece by writer Jessica Wapner of Scientific American on why scientists think that blogging (and other forms of expressive writing) are beneficial:

Self-medication may be the reason the blogosphere has taken off. Scientists (and writers) have long known about the therapeutic benefits of writing about personal experiences, thoughts and feelings. But besides serving as a stress-coping mechanism, expressive writing produces many physiological benefits. Research shows that it improves memory and sleep, boosts immune cell activity and reduces viral load in AIDS patients, and even speeds healing after surgery. A study in the February issue of the Oncologist reports that cancer patients who engaged in expressive writing just before treatment felt markedly better, mentally and physically, as compared with patients who did not.

Scientists now hope to explore the neurological underpinnings at play, especially considering the explosion of blogs. According to Alice Flaherty, a neuroscientist at Harvard University and Massachusetts General Hospital, the placebo theory of suffering is one window through which to view blogging. As social creatures, humans have a range of pain-related behaviors, such as complaining, which acts as a “placebo for getting satisfied,” Flaherty says. Blogging about stressful experiences might work similarly.

Flaherty, who studies conditions such as hypergraphia (an uncontrollable urge to write) and writer’s block, also looks to disease models to explain the drive behind this mode of communication. For example, people with mania often talk too much. “We believe something in the brain’s limbic system is boosting their desire to communicate,” Flaherty explains. Located mainly in the midbrain, the limbic system controls our drives, whether they are related to food, sex, appetite, or problem solving. “You know that drives are involved [in blogging] because a lot of people do it compulsively,” Flaherty notes. Also, blogging might trigger dopamine release, similar to stimulants like music, running and looking at art.

If you do not want to start up a blog, try writing a journal or diary of your day to day experiences. You can also add a written portion to your training log describing what you thought about and how you felt during your training session. I find this to be a great way to monitor how my mental attitude, past workouts, sleep patterns, diet and other variables effect my workouts.

A great online training log can be found at dragondoor.com. It is simple to use and allows you to type as much info as you want in any format you choose. The log is automatically private and others can only see it if you decide to make it public. I have recently switched over to this method of recording my training and am very happy with it! You can, of course, make your own with Excel... but will you? : )

Do.

Only in Japan...

Human Tetris!

Why can't we have shows like this in North America!?!

Why my classes are three days a week instead of five...

I am often asked why I only offer my Real Fitness classes three days a week on Monday, Wednesday and Friday. This question comes mostly from other trainers as those in my classes are often happy to have two days off : )

I believe the only way health and fitness can truly become a regular part of your life is if you find a way to enjoy it. One reason I offer classes on MWF is so my clients are able to use Tuesday and Thursday to either rest their bodies after a particularly hard class OR participate in an active pursuit they personally enjoy. The goal of my classes is to make people fit and able to excel in their chosen athletic pursuit or active lifestyle with maximum enjoyment and minimum risk of injury.

As I have said many times before, I do not want to be relied on as the only source of activity in my client's lives. When they move on whether for work, personal, financial or a combo of all three, I want them to understand how they can stay fit and looking good without me.

Another bonus is, of course, the fact they get to sleep in a little bit on two weekdays...

Why we need to use less plastic!

Check out this article on the hazards of plastics. At the least it will make you want to use less of them. Every small change we make can have a big impact if enough people do it!

Try something simple like using a refillable water bottle (a metal one if you can) instead of buying bottled water. Another easy way to use less plastic is the reuseable grocery bag, available at most grocery stores for about a dollar.

Thanks to Tony for sending me the link!

Kettlebells "Ring" True!

Check out this great article on the benefits of kettlebell training for real-life movement, by world renowned trainer and author Paul Chek.

Thanks to Chuzzy at the Dragondoor Forum for posting this there!

From this month's newsletter - Exercise at your desk!

So why does working at a computer cause so much stress to our bodies?

Well, the answer is pretty simple. Humans were not made to sit down for long periods of time, staring at a screen, typing and mousing. We have spent much more of our 2 3/4 million year history hunting on foot and moving from place to place following food sources with the seasons. Remember, the computer has only been a mainstay of our society for a few decades and now we need to "evolve" with technology and take care of the technology in our bodies.

One major pattern that has changed is the amount of time we spend seated at our workstations, on couches and in coffee shops – so much time that our spines are suffering. With all the nerve endings staring there, we can think of our spine as the central processing system for our postural and joint health.

The other important aspect to think about is the micro-trauma caused by computer-related repetitive motion. Micro-trauma refers to the impact on our bodies from everyday activities. It does not occur in a single moment in time, like a cut or a broken bone, but develops over months, or even years before we begin feeling pain, and by the time we start feeling pain it can take just as many months or years to fully recover. Some results of computer related micro-trauma are Carpal Tunnel Syndrome, lower back pain, neck pain, tennis elbow and muscle tension headaches.

The good part is we can avoid these injuries all together with just a little preventative maintenance! The 4 videos I have included below offer instruction and 3 follow-along stretch and strengthening routines to do while at your computer. As an added bonus, the additional daily movement will give you extra energy at work and at home by keeping you loose, limber and more properly aligned.

Before you watch the videos, check out this link. You MUST set your workstation and sitting posture up properly before doing the exercises! The workstation/posture setup will be the foundation of your new proactive and preventative workday. There are obviously a lot of points to consider. Just make sure to set up your workstation/posture as close to the recommendations as you are able.

Watch the Desk Exercise Instructions (below) first.



1-Minute Desk Exercises Video
2-Minute Desk Exercises Video
3-Minute Desk Exercises Video

"Why?" A most important question to ask...

This morning, while driving to my Real Fitness 9am class, I threw a Right WingTsun thrusting punch out over the steering wheel as I am often wont to do for additional practice : )

I noticed that my arm extended unusually easily and felt even looser and more relaxed in the elbow than normal. A quick punch thrown with the Left (Right hand on the wheel now), revealed the same result. I threw out a few more and by then had arrived at the park. After our training session, I started to consider why my punches felt that much more loose and relaxed. As my personal training program is simple and contains mostly a few key exercises, I was able to quickly figure out the cause: the kettlebell military press. You see, when pressing a weight overhead, a key element is pulling the shoulder down and into the socket with your lats. This is done to keep the shoulder joint stable with a heavy load overhead. The pulling of the lats and extreme shoulder flexion also seem to elicit a contraction of the biceps, thus making straightening the arm more difficult. My efforts to relax and stretch the bicep at the top of the KB military press have carried over to my now looser thrusting-punch lockout. Funnily enough, I do remember considering that fact occasionally while performing the presses...

In my mind, there are a couple of great benefits in taking the time to consider why you notice an increase in a certain performance. First of all, you are able to build in the most powerful reason to continue to stay strong and healthy; the real life applications of strength/flexibility/endurance gained from regular and focused exercise. Secondly, this awareness allows you to find out what type of training works for YOU. We are all different and react differently to stimulus, both physical and mental. Finding a workable combination of exercises and related stimulating activities is the real secret to staying healthy for life.

In short, your fitness routine must really MEAN something to you!

A great way to start increasing your awareness is to take off the ipod for a few weeks of workouts. Listen to your body instead. Try focusing on things like your breathing, form and posture. Even if you go back to the ipod in two weeks, this break will have built a much better connection between your body and mind. Consider keeping at least a few workouts music-free from now on and you will be amazed at the difference in your training. You should find yourself asking "why?" much more often!

Do.

Footwork...

Two weeks ago, I posted a link to an article "You Walk Wrong" , on the way shoes can have a negative effect on your body. I realized after reading the article, that I may train barefoot but had developed the habit of wearing sandals at home. The ones I was wearing had a sneaker style sole, thicker at the heel than in the forefoot. The day I posted the article, I stopped wearing them at home, opting for either socks or bare feet.

In only 15 days I have noticed a pronounced difference in how stable I feel when standing or moving, even when in shoes. I have also noticed an increase in strength and resilience on the outside edges of both feet, especially apparent when I am doing barefoot side planks. These changes can only be ascribed to the additional hours a day spent without shoes. As I work from home when not training, it adds up to at least 5 hours a day.

As the article stated, our feet have spent millions of years evolving and only several hundred adapting to shoes. I encourage everyone to look for places in your life where you have the option of going barefoot, and try it for a month. I think you will be very surprised! Make sure to read the article again too.

A samurai, his toothpick and your self-image...

There's great quote from Hagakure (Book of the Samurai) that goes something like this:

"A Samurai always uses a toothpick, even when he has not eaten."

For the Samurai, saving face was of utmost importance. Even when too poor to eat dinner, the samurai would pretend he had, just to keep up appearances. After all, who would want or trust the services of a samurai who was not even able to feed himself!

This wisdom has an equally important place in our modern lives as well.

Think about it for a bit and I'm sure you will find a way to use it!

Shoes are not so good for your feet!
Proven again by science.

I encourage my clients to train barefoot when at home and in flat, thin soled shoes at the gym as I have always believed cushioned shoes to be less than optimal for most types of training.

Check out this ARTICLE in New York Magazine all about how shoes may not be good for your feet and that a transition to more barefoot activities will keep your body in optimal working order for much longer!

My Brother, the comedian...
Is there nothing he cannot do? : )

This week I have been preparing my 07 income tax. Very exciting... So many receipts, so little time!

I will be back next week with more entries and an April Newsletter. This month, I am giving you a video of exercises to do at your desk. These exercises will help your posture tremendously as well as give you energy right to the end of your day!

In the meantime, check out my brother's presentation from Ignite Seattle "A Pseudoscience Guide To Geek Dating".

Real Fitness results!

During my 7am class today, Sharalyn remarked she has lost 1lb a week since joining 2.5 weeks ago. This is a great result and further proof my Real Fitness program works!

Well done, Sharalyn!

I welcome anyone to try Real Fitness FREE for one week. I practically guarantee you will want to continue training with us. What have you got to lose?

About a pound a week, apparently... : )

Go with the flow... Yes or no?

As we all know, over-analyzing things tends to get us nowhere fast. We spend too much time thinking and not enough time doing. The obvious reaction to this can be to do just the opposite... go with what comes and let the universe figure it out. This second option unfortunately leaves us with the same result (and anxiety) as the first since little gets done as we have no plan.

What are we to do? Howsabout going with the flow yet having a hand in controlling the direction!

All this means is that we need to set some kind of short and long term goals. The long term is easy since we just state what we want to happen in the end (being realistic, of course). The short term goals are the most important as they will lead us to the final result. These short-term goals should be able to be accomplished in two to three weeks or less. Each time one of these goals is reached, we get the added bonus of a sense of accomplishment and added energy to tackle the next one. An object in motion tends to stay in motion, so says one of the fundamental laws of physics. The inertia created by short-term acheivable goals keeps us in motion until the greater goal is reached. This method also insures we do not feel overwhelmed by the immensity of the larger task, and indeed arrive there sooner.

Such "steps on the ladder" allow us to forget about how much we have to do and therefore worry less. This, added to the momentum of our day by day acheivements, truly allows us more room to "go with the flow" and enjoy life now, later AND in the distant future!

Break it down!

The website is back!

Last week, the server that my site was on retired. It retired a bit earlier than I had expected so the site was down for a couple days. I am now back up and with a new web address.

My site is now at http://www.fit4real.ca/

Much more easy to remember and I am now able to go beyond the limitations of my personal site.

My old site at http://www.stevemcminn.com/ now redirects to fit4real.ca

I can be reached at either steve@fit4real.ca OR steve@stevemcminn.com

Stay tuned for more posts over the next few days!

All it takes is a little consistency...

Yesterday, I was talking to one of my clients about the single most important element to success in personal physical fitness. The element of consistency.

There are thousands of programs and diets you can follow, but without consistency in both, your chances of success are slim. Obviously if fat loss and a positive body-composition change are your primary goals, you must place an immediate emphasis on your diet to make sure you stop adding any more weight. Diet alone CAN cause major changes in body-composition but in order to really make sure the weight stays off permanently, we must exercise on a regular basis as well. The added muscle mass and related increase in activity allows our body to become a much more efficient life-long fat-burning machine. Even if we are happy with our appearance, strength, flexibility and conditioning training is a must to ensure we keep up a good quality of life now and into the future. You can think of it as an insurance policy, allowing you the best possible chance of maximal physical function far into your later years.

The big question becomes, how do we stay consistent? This is one of the biggest challenges we face in many aspects of our lives. I think the best way to ensure consistency in exercise is finding ways to make it work for YOU. As we are all individuals, a one-method solution will not work for everyone and will only stick for those who prefer that particular method. The obvious solution is to actively do what you ENJOY doing. Working out with a specific performance goal in mind be it squash, tennis, ultimate or golf helps many people stay consistent as it offers a real reason to do so, improved performance. The other major factor we must face is time. Some of us are able to keep up a 3 to 5 times a week workout lasting well over an hour. Most of us are not... The important thing to remember is we do not NEED that long to get a great workout. The other important thing to remember is doing something is better than doing nothing, so even if you only have 10 minutes to spare for exercise today USE IT. Consistency is nothing more that a habit, so is inconsistency... Trade one for the other and see the real results that have eluded you for so long and live a longer, happier and more satisfying life!

Do.

A great article on pushups from The New York Times:

Sorry there were no posts last week! This year's particularly bad flu hit me hard...
Found myself practising my snatch form today so all must be well again.

Click HERE for that article on pushups. More original posts coming in the next few days!

You are only as old as you choose to be...

Check out this video of Eduard Trusevich. He is a 62 year old man who has been training with kettlebells for over 40 years. The video shows him in the midst of his snatch set at the 2007 Kettlebell World Championships. In 10 minutes, he snatches a 55lb kettlebell 220 times! This number is seen as a very high achievement for men half his age. This is a great reminder that almost anything is possible at any age. All you need is the desire to do it and the discipline to stay consistent. Now, I am not saying you need to be able to put up such snatch numbers as he is obviously very fit and has spent some time acheiving such a feat. Imagine what he was doing when he was 30!

The most important thing is to just do SOMETHING! Even if it is as simple as doing pushups and squats during commercial breaks. Hell, even lifting a weight above your head while sitting down will do as a start! Fitness does not have to be about gyms, expensive workout wear, boring cardio and comparing yourself to others. Workout at home or outdoors in your shorts from 1984, enjoying your choice of fun heart health exercise and feeling great as you top a personal best!

Now, check out Eduard:

I don't usually post my workouts but...

Today I will as am feeling really good and trained despite having an injury. My right rhomboid (muscle behind the shoulder blade) is aggravated so that means no horizontal pulling (ex bent-over rows). I put together a kettlebell and bodyweight combo that went something like this:

Part One:
Squat Thrusters L/R (24kg) x 5 x 5
Two-Handed Swing (24kg) x 5 x 5

Part Two:
One-Handed Swing (16kg) x 5 x 4
Pushups x 5 x 4
Front Squat (16kg) x 5 x 4

Set myself a 20 minute time limit so was unable to finish set 5 of the last three. Going to do this one again soon and get that last set within the 20 mins!

These short and intense workouts are great when you have lots of work to do and still need to find the time to train. I got most of my March newsletter completed today and still got to exercise!

Speaking of the March newsletter, stay tuned as it will be out in the next couple of days. Just need to shoot the video...

Congratulations!

My good friend and squash partner, Bryce Norman got married last Thursday. His lovely bride Enid Raye Adams was there too : ) I wish them and their son Zachary a happy future!

Now that the wedding has happened, perhaps we now begin discussions on the rules of Full-Contact Squash?

Failure is the opportunity to begin again more intelligently.

- Painted on a wall at Broadmoor Prison, South Africa

What can you do?

During a recent session, my client and I talked about how easy it can be to want to just give up on keeping your body in shape and healthy. What it often comes down to is that we are unhappy with with an aspect of our lives or ourselves. Unfortunately, as health and appearance deteriorate, so does the expectation of happiness. We are all familiar with self-fulfilling prophecy and how negative thoughts can only propagate negative results...

On the drive home I thought about how I, in the context of fitness training, help my clients to get quickly motivated and in the right frame of mind. The challenge for any trainer is to ensure their client continues to train even years after the last scheduled session. What good are the results if they need you around forever to maintain or improve them?

Since major fat loss and the resultant exposition of toned muscles takes longer to safely accomplish than a decent level of strength takes to gain, I make sure to teach my clients how to develop real-world strength so results come quickly and emphasis is taken off exclusively appearcnce-based goals.. No matter what someone's body looks like, what really counts is what they can do with it. Would you rather be one of the best players on the team or the one who looks best in a swimsuit? How about both! Instead of continually looking for results in the mirror, look instead for results in real-life performance.

I strongly believe this way of thinking is the path to real and permanent success. A great way to easily practice one facet of this is to make sure you participate in active pursuits other than only your fitness routine. It is your participation in these activities that highlights the pay off from all your hard work. The spotlight is placed on your physical acheivement rather than physical appearance. This feeling of success will begin to supplant the negative thoughts associated with body image and thus form new and more positive ones associated with body capability.

With proper nutrition and hard work, the aesthetics WILL take care of themselves... by then, hopefully they won't be quite so important.

Stay positive, and remember YOU are the one in charge of your life!

Want more energy at AND after work? Exercise at the office!

As a trainer, I have the luxury of being in a fitness faclilty at least twice a day. It is never a hassle for me to go to the gym as I am already there. To tell the truth, I only work out in a gym two times a week. All the rest of my workouts are done at home with bodyweight and kettlebells. My typical day starts at 6 or 7am and ends between 7 and 10pm. The best way I have found to keep my energy up from morning to evening is by utilizing a number of mini-workouts throughout the day. This concept is easy to apply at the office as well!

The fact is, human beings were not meant to sit for most of the day. Our bodies and minds do not react well to long periods of inaction. Remember, it was not that long ago we were hunting for our food and living exclusively off the land. The modern computer workstation is a very new development in the long history of the human race. Our old lifestyles included daily use of our bodies, performing tasks we now no longer have to. We have "evolved" into a more intelligent and technically savvy race but have not kept appropriate pace with our body's need for movement and change. Just as we learned new work habits by accepting computers into the workplace, we must also learn new health habits by finding ways to incorporate exercise into an increasingly busy day.

Starting with my favourite example, modern exercise science has proven our hearts essentially cannot tell the difference between 30 minutes of steady exercise or 10 minutes done at three different times daily. Exercise science has also proven we get stronger by doing more lifting more often and with long breaks in between sets. Additionally, we DO NOT have to exercise to total failure to get results. In fact, minimizing and managing fatigue provides greater strength gains, less injuries and a much higher level of skill. A great thing has happened here! By chance of evolution, our bodies are able to maintain a high level of fitness using less exercise time than we ever thought possible. Now, please tell me you can't find the time...

Now that we know what we know... Lets get into how to use it.

I propose you think of your exercise in two phases: Strength and Conditioning. Since Strength must be practised as a skill, we can do much of the necessary maintenance during the day while at work. Tough upper-body exercises like one-arm pushups and single-leg squats are ideal but anyone can begin at the least with pushups off the wall and simple bodyweight lunges and squats. Low numbers of repetitions are done multiple times per day to ensure maximum volume with minimal fatigue. The great part is, the low reps will not make you work up a huge sweat and risk offending anyone in the office : )

The major benefits to your day have yet to be discussed. Since the three previously mentioned exercises require all major muscle groups to work in a dynamic or supporting role, our proper postural habits are revisited many times per day. Let's also not forget that these movements get us up and out of our unhealthy seated position. Blood washes through the affected areas and the warmth of working muscles gives our bodies and minds a fresh burst of energy. Your body never has the time to feel lazy as you keep waking it up! At the end of your day, you leave the office feeling at one with your body and ready to enjoy your evening. After all, you deseve it.

Feeling strong after work, you now need to look after your heart. Since interval training has been proven to be just as beneficial to the heart as long medium paced exercise, we can get our Conditioning in 20 minutes or less. One way to do this is hill running. Start walking up a moderately steep hill to begin with and as your conditioning improves go to a jog, run and finally sprint. Walk back down and do as many as feel comfortable in 15-20 minutes. The distance up the hill should be about one city block. Intervals really make you sweat so you will see why I recommend strength training for the office. To start, do your interval training 3 times per week.
As you can see here, you only have to dedicate 60 minutes per week outside of work to get all the conditioning you need. Add a bike ride, squash game, walk, hike, jog, ultimate game, fitness class or anything else you enjoy a couple times per week and you are all set!

Phew! What was meant to be a short post sure became a rather long one...

Every now and again I feel I have to point out just how easy it is to be stronger, healthier and happier.

Wing Tsun Vancouver February Seminar - Day 2

The main event of Wing Tsun Vancouver's first 2008 seminar!

Last night, we began again with a section from the Chum Kiu (Second Form). This time it was section 5, including the WT sidekick! As on Monday, we continued the forms training pretty much non-stop for the better part of two hours. Again, the intense focus on a few key movements meant we were able to really get into the precision performance of each part. The more tired you became, the more powerful was your performance. Sounds like the opposite should be true, I know... : )

After a short water (and smoothie) break we were treated to a performance of the Siu Nim Tau (First Form) and the Chum Kiu by four of my younger kung fu brothers. Watching Edmond's whip-like arm movements reminded me of why I named him "Wooden Arms " Chow... ouch!

Then for me and the other 1TG testing Trainer Team members it was time to finish the last 45 minutes with some blindfolded Chi-Sau (sticky arms training). It is amazing how your technique can go South once you are unable to see! Old habits come out again and it can feel like you have jumped back a few years in your training. Once I got a bit more used to it, I was better able to feel where my body was in space and thus increase the rate of self-correction. There is definitely more blindfolded WT training in my future. In fact, I plan to add this method to my weight training as well. Thanks to Brian (2TG) for being my Chi-Sau partner! You can check out his Wing Tsun blog HERE.

Check out some photos from last night, including Nilo's trademarked Leung Ting face. The picture is a bit blurred from the intensity of his death-stare...

Wing Tsun Vancouver Seminar - Day 1

Last night, Sifu Ralph at Wing Tsun Vancouver treated us to three hours of hard work as a "warm up" to Wednesday nights main event. We started with almost two full hours of section 3 and 4 of the Chum Kiu. Apart from a few minutes of instruction, we were performing the sections basically non-stop. It was quite amazing to spend such a long time on just a couple sections. Such intensive and focused practise of just a few movements reminded me of the Siu Nim Tau (first form) Chi Kung (energy work) and in fact seemed to provide similar results. The main difference being the speed in which we performed the movements. The more tired you get, the more able you are to relax and truly get into the loose and whip-like Fak-Saus, heavy Fook-Saus and anchored footwork!

After we finished the form work, it was on to applying what we had just learned. Being so in tune with your body after such a forms warm up, the WT applications were able to be performed at a much higher level. Since real "performance" is the name of the game, this method of training is, in my opinion, a must! In fact, I just got up and ran through the whole Chum Kiu and it felt very different today... : )

Sifu had us spend the last 15 minutes kicking and punching just to make sure we were all soaked with sweat again in case it had dried off from the forms warm up...

I noticed a definite change in my conditioning and did not get as tired as I thought I would. Attributed this to the kettlebells! Is there nothing they cannot do? In fact, I am considering writing my 1TG theory paper on kettlebell training for Wing Tsun since this is only one of many KB training benefits for WT.

Looking forward to Wednesday night! Will post some pictures on Thursday.

To rest or not to rest: that is the question.

As a trainer, I often talk to people about the importance of consistency in their workouts. Little progress can be made if workouts are few and far between as the body has to get used to exercise all over again. Gains made are lost, and it can be quite discouraging to constantly feel as if you are starting again from square one. In order to stay motivated, it is important to feel as if progress is being made.

On the other side of the coin, equal importance must be placed on avoiding overtraining and the unavoidable occurrence of plateaus. Overtraining leads to the same kind of soreness, chance of injury and loss of motivation you get from lack of consistency. The old adage "no pain, no gain" should be relegated to the back of your storage locker along with those neon tops you wore in the 80's! In order to stay consistent and continue to improve, it is crucial to listen to your body and give it a break when it asks for one.

In fact, it has been proven that backing off from your normal training routine every 4 to 6 weeks translates to bigger gains and is a surefire way to bust through plateaus. Have you ever wondered why some people reach a certain personal best and then never move on? The answer is more than likely that they do not give their muscles and central nervous system the rest it needs to regenerate and then form new and improved patterns. Olympic and Powerlifters often employ a training style known as cycling, where they work up to a personal best then drop down to just above where they started and again work up to a new PB. The lowering of intensity lets them again concentrate on proper form and technique and thus form new and improved CNS patterns, allowing them to avoid plateaus, overtraining and the resultant loss of training time. As regular exercisers, we should take a page from their book and do the same. As you can see from the above example, backing off does not mean doing nothing. It means lowering the intensity for a week or two and then working up to a new level of strength and health!

Try it. It has worked for me every time!

First Post Of The New Year!

This one's for you, Sifu...

As I have been a bit remiss on the blog side of things, here's a quick rundown on some happenings since November 26th, 2007.

The Real Fitness Christmas Tune-Up wrapped on Friday December 21. I had a great time teaching the first of my continuing Real Fitness classes. After 3 years of research, I have come up with the right mix of basic movement patterns and exercise variety in a 3X a week class.
Check out pictures and client comments on my homepage!

I am happy to announce as of January 7 2008, Real Fitness is now at Enerchanges Fitness and Training Clinic. Enerchanges is North America's first medically supervised anti-aging, health and fitness clinic, located at the corner of W Broadway and Ash St in False Creek South. It is great to be in such a lovely facility especially as we now have changerooms! Getting ready for work after class is now possible and I plan to make it even easier for those who work at 8:00 by adding a 6am class soon.

A week ago, I also started a 9am Real Fitness class in Kitsilano. At present we train indoors at 21st Ave and Balsam but will move outdoors as soon as spring comes!

On Dec 7th I started playing squash after a 2.5 year layoff. I am not sure why I stopped playing for so long! I am fully addicted again and now have 4 squash partners and plan on making my brother number 5! I am, of course slowly building up to a 3-4 game a week schedule. Always important to do so since this tactic will ensure you eventually play longer and without injury!

My other goal is to beat Marc and Andrew at least half the time... Have the feeling my kettlebell training will only keep improving my squash game.

Speaking of KB training, I have been able to stay quite consistent despite a back issue I am working out with my chiro. Concentrating on the basics (swing, clean and press, snatch, pullups) and also throwing in one deadlift / side press session per week. Started off DL sumo style but have switched to conventional at the beginning of my new cycle and found I am stronger this way. Having long arms and legs, science says I should pull conventional... and science is right!

My Bro and I took a lesson on Saturday with RKC 2 Jim Talo. It was amazing!
Jim took us through 2.5 hours of training on the kettlebell basics. He corrected our swing technique first and what a difference! I seemed to have taught myself relatively well but the corrections Jim gave made my swing way better! My hamstrings are still sore from learning how to truly stretch-load them. I am quite looking forward to using the side-press tips tomorrow morning! The best part though was that I was doing this with my brother! He has seen the best results of his life since starting with KBs last summer. Now I just have to get him training some WingTsun...

In WT news... On Tuesday January 22 I accompanied Sifu Ralph Haenel to Envision Financial in Langley to assist in a lunch and learn for their staff. Sihing Rob Spratt works there as well as Bojan Subotic who organized the event. Sifu Ralph went over the 4 WT fighting principles as well as two practical exercises for the staff to try themselves. He also explained how the WT principles can even relate to handling situations in the workplace. Work related situations of course, not how to stun your co-worker with a well placed fak-sau!

Here is a shot of the group:




So completes the wrap-up. Thanks for reading!

Christmas Tune-up Class Day 1!!!

This morning at 7am I had the first class in my 4-week Christmas Tune-up. We have a great location at 7th Ave and Pine in Kitsilano. Once the sun came up, we were treated to a fantastic view of downtown and the North Shore mountains. Very inspiring indeed!

I am looking forward to running a regular class like this in the New Year. It is a great way for my clients to continue training in a more ecomomical way once they have learned the basics one on one.

Can't wait til Wednesdays workout!

In my own training...

I am determined to seamlessly progress from the 16kg to 24kg kettlebell, so am starting today with 24kg singles spread throughout the day. Really focusing on the total body tension and holding for a few seconds at lockout. I will do a TGU with it someday soon...

Wing Tsun at Future Shop / Best Buy!

On Monday, Wing Tsun Vancouver Sifu Ralph Haenel presented a lunchtime self-defence seminar at the Future Shop / Best Buy headquarters in Burnaby. Adrian and I went along to assist. We had a great time and will hopefully see some of the participants in future group classes!

On finding time to train...

Since science has proven that three 10-minute sessions give us the same benefit as one 30-minute session, staying fit and strong should be even easier. For many of us, even finding 30 minutes to exercise each day can be a real challenge. Finding 10-minutes, three times a day should not be as difficult...

We must also remember that working out does not have to be in a gym or outdoors. We can exercise anyplace and at anytime! The most simple exercises will do.

Here is an easy 3 exercise example that I challenge you to try:

10 Bodyweight Squats
10 Pushups with hands on a desk or table
10 Jumping Jacks

Do this for 10-minutes and see instantly how much more energy you have! You will not be training to failure and will be able to repeat this a couple more times during the day. Do this for three days in a row and I guarantee your days will feel a lot different! You may even notice an additional boost of energy at the end of your work day that prompts you do do something active in the evening as well. Another added benefit is that you take your body out of the "work zone" and come back energized and more creative. There is an old saying that for every 10 minutes of exercise, you get 1 hour more productivity.

Give it a try! What have you got to lose?

3 more Nutrition Videos for http://www.survivorbootcamp.com/!

Here are the last three videos.

With the creation of SBCTV, more videos are on the way.
Stay tuned for info on how to choose the best shoe for you!

After a Polarity Fitness Training meeting, Marc and I decided to get a quick workout in.

Here is an example of how two people can improve their rotational strength AND total body stablilty.

Our speedminton games may never be the same and we WILL take all challengers to school!

You better recognize!

Nutrition Videos for http://www.survivorbootcamp.com/!

Vrinda and I are now featured in www.survivorbootcamp.com's Nutrition Video Series.

We will be bringing you one video per month for the next 4 months!
The first is on Time Saving Meal Solutions and will be followed by Coffee Shop Smarts, Healthy Snacking Tips and Understanding Food Labels.

See the first video here:

Also Today:

Wing Tsun Kung Fu featured in Journal of Asian Martial Arts!

May's edtion of The Journal of Asian Martial Arts features a 20-page article on the Wing Tsun punch by Sifu Jeff Webb (IWTA-NAS).
JOAMA is one of the only serious martial-arts magazines on the market( http://www.goviamedia.com/)!

Also in the May edition will be ads for Sifu Ralph Haenel's "The Reality of Self Defense" and "The Practical Strength Training Guide for Self-Defense and Martial Arts".
I am one of the featured authors in the second book, with a section on weight-training for Wing Tsun Kung Fu.

This should prove to be an interesting article for anyone interested in the mechanics and execution of powerful punches!

My WingTsun Sifu, Ralph Haenel, giving me the business!

wingtsunkungfu.com

Exercise improves memory... proven by Science!

It has now been proven that exercise boosts brain-power! Exercising causes new brain cells to be built in a region of the brain linked with memory and memory loss. Researchers used magnetic resonance imaging scans to help document the process in mice - then used MRIs to look at the brains of people before and after exercise.

We all knew this already from anecdotal evidence and have now been vindicated by science.

So now exercise really makes you smarter!

Our first nutrition video is now online!
Lots of great info on healthy snacking.
You can see it right here!

Although it is a bit colder, hiking in the wintertime is still a wonderful experience.
Yesterday we went to Lynn Canyon Park in North Vancouver.

Check out this picture...

Hello Everyone!

A few days ago I went snowshoeing for the first time!
All I can say is it was AMAZING!
With snowshoes, all the hiking you do in the summer can also be done in the winter! Plus, the "winter wonderland" effect is breathtaking!

So, if you live somewhere where snow is available... try it!

Of course, it is wonderful for fitness as you have to work a bit harder in the snow...

Check it out!

My first appearance in a book!

My Wing Tsun Kung Fu Sifu, Ralph Haenel will soon be publishing "The Practical Strength Training Guide for Self-defense and Martial Arts"

I have a section in the book on weight training for WT!

I will post a link to the book's website as soon as it is available.

Some great advice from a client on how to get to the gym...

"Make it the only option! When packing the overnight bag fot staying at your man's condo, only put in the running gear and leave your work clothes at home = no choice but to run home.
Oh, and leaving your car at your place helps with this one too!

For the gym:
Remember, always pack your gym bag the night before, and take it with you in the morning.
Never plan to go home to pick it up for an after-work session, it just isn't going to happen!"

Thanks Natalie!

We are not always the most motivated people in the world but there is no doubt physical fitness is a MUST in anyones life!

Find whatever way you can to make it a part of yours. Even if it means sometimes leaving yourself with no other option!

We are what we think.
All that we are arises with our thoughts.
With our thoughts, we make the world.

from the Dhammapada , sayings of the Buddha.