Ego Killer with Johann Francis

”No Black Belt Needed” | Minimize being a Victim

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5 WHAT-TO-DOs when Weight Loss Stalls

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”Do you lift? No? Okay then...” 4 Reasons to STOP or pause Lifting

The act of Weightlifting, like baseball or hockey, or learning to barbecue might be an inheritable skill set which can be developed and honed over years of practice. Practice makes weightlifting efficient and honing your craft makes you stronger. 

 

Consider how often you hone a skill you love: everyday or every week. Are you like Dr. Dre who has barely ever spent a day outside the studio in decades or are a binge practitioner? In any case, there will be days when you decide to pause. Or in the specific case of lifting weights, stop all together and focus on other physical advancements. 

 

Stopping ACTIVE gain-hunting weight training or lifting weights is helpful if only you feel it isn’t your life’s work first off - if you love it, never leave it and do it because… just because. For most though, there is a practical time and place to train hard within the goals of your life.  Weight lift only for maintenance.

 

Stop lifting for a long while but never forever if:

 

1. Your beloved activities require disproportionate flexibility
2. You’ve built enough muscle for a long while that protects and adds to joint mobility
3. You’ve had catastrophic injury (Ronnie disagrees) or inoperable reoccurring injury
4. You’re training for endurance (not cardio) 

 

Otherwise, you are constantly looking for the improvements and pushing gains. 

Your fitness program making sense Yet? 4 Standards to EVERY program

Who trains like that?

 

Quality fitness in this era leads people to ask why we train the way we train. We need ways to discover how  a quality strength and fitness program is supposed to work for each of us.

 

Evaluating quality programs:

 

1. Standard training is based on warmup, work and cool down
   1. But sometimes I'm asking why you’re working like that
2. Assessing training programs shouldnt be a mystery and alchemical
3. Warmups should be standard 
4. Programs are based on outcomes

”Skip this Never that” | 5 SKIPPABLE gym habits, still keeping you Active

Deciding to handle a huge fitness load, AKA, mesocycling, is hard. You have demands, goals and ambitions to conquer and with less time to piss away each week, management that load becomes daily mathematics. 

 

How much energy ,should be spent on lifting versus cardio. On cardio versus stretching or on resting the mind versus the body.

 

Truly, the ask is Herculean and you’re already thinking about how to juggle the responsibility of getting ripped. But remember, the goal, the real goal - the thing that sets everybody back from what I;ve witnessed, burnout - is to avoid STALLING OUT. Basically, inert bodies never get going again and so that;s the greatest anathema. 

 

But, looking to build on consistency mean you gotta leave some stuff out.

1. Train forever the mind but rest the body accordingly 
   1. Periodize. Period.
2. Build consistent habits ditch one and done thinking
   1. Even inside the gym
3. Watch out for the OTHER inertia - doing the same shit every time out
   1. Make your shit harder and never easier
4. Never skip eating for the most part just eat less
5. You can skip wamups if youre advanced, IFF

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Un Answered Weight Loss Questions

The greatest reason I personally built a resume inside of fitness has to be thre result of people like you needing to lose weight.

“From a purely calorie balance perspective, a patient who maintains lost weight after the first year of an intervention may be eating only about 100 kcal/d fewer than a patient who experiences long-term weight regain. However, such a small difference in food intake behavior is somewhat misleading considering that prevention of weight regain requires about 300–500 kcal/d of increased persistent effort to counter the ongoing slowing of metabolism and increased appetite associated with the lost weight. The more typical pattern of long-term weight regain is characterized by a waning effort to sustain the intervention.”

 

This is th3e biggest challenge inside the gym and a source of painful consternation for your coach as I parse ever so thinly, the line between success and fail;ures. 

 

It’s hard:

 

1. MAintenance insn’t sexy
2. Diet changes changes require some 400-500 calories/day reduction over time for most when we talk about long term change… that’s wild
3. You have to re-structure your brain.

 

Can we actually lose weight for good?

 

1. Introduce new pracitce for exercise that require attention overtime.
2. Love your flaws because RELAPSES won’t matter
3. Goal setting ins’t the problem, the perceive sacrific4e is so sacrifice less
4. Address your apptiite. 

”Treadmill Fitness” 4 Keys to Structuring your Workout/Workout Order

“Why are we doing this?” This question is valid and usable in the gym. Maybe you’ve even asked your coach this in the beginning of a training regimen or during the comeback phase of a cycle you took a break from. And again, this is totally valid. 

 

The WHY’s might be the most important reason to hammer down your fitness. Especially noticeable inside the gym when you see so many people training and doing the most when they should be perfecting the simple. Time and time again, this boils down to the why:

 

• Why are you training
• Why are you lifting versus doing cardio
• Why are you taking a break
• Why are you doing THIS before THAT

 

Workout order matters A LOT. It standarizes your training and solves the WHY. This is important otherwise you get lost inside the deluge of workout modalities and exercises. 

 

What comes before What

 

1. Warmups should be SAMEY and focused on the movement for the day OR the movement for the muscle group
   1. If movement is complex
   2. Progressive in difficulty 
   3. CAN include the Treadmill or anything which increases heart rate
2. Microcycle goals matter first
3. Address Energy concerns first
4. Ending with the highest working heart rate variable you can
   
   

 

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”Step Skippin” | Jumpstart Keys to remember so you Stay on Track

Once in a while, complex systems need a jumpstart. Systems, akin to the biology of us fresh-bags, at times require more energy than available to get back to creating the energy necessary. Energy to get from beginning a task to finishing necessitates some input of course. 

 

Breakfast is the jumpstart to each day as those initial calories launch the ancillary systems which keep us thinking throughout the day. Staying with food, juice cleanses are supposed to jumpstart the health habits of your long since inglorious diet trends of late. 

 

Anything that motivates is a jumpstart in the gym because when we pursue motivation as a weapon for change, we easily can get over the hump of “starting” and then producing habit. 

 

But just don’t RELY on jumpstarts: they’re ephemeral habits after all.

 

Let’s compare and contrast some jumpstarts and find ways to do so which produce long term habits over time, remembering, we’re midday through TTC when we are trying to jump start.

1. New Years
   1. Good one, it’s a natural time frame
   2. Gives us lots of time to prepare (last season)
2. Juice Cleansing
   1. Better
      1. Juicing
   2. Not sold
3. Breakfast
   1. Natural hormone build up in the morning for cortisol and epinephrine
   2. Gateway to ghrelin and hunger habits
4. General

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”Over or Underrated: Doing Daily Shit that Scares Us” | 3 Resons challenges should be a lil Frieghtening

You’re supposed to see comfort as the enemy of inner growth. 

 

Any comfort runs counter to growth which is a testament to your ability to ably handle attrition and keep pushing forward. But who the hell wants that. Most of us want both - comfort as a reward for pushing and growth as an external signal we are aging the right way. 

 

We’re all getting older but we look to age with class or honor/dignity. Anything that refutes this we toss aside. That means getting active might be the bane of all this and maybe growth isn’t all that important as long as we’re happy.

 

But really, we should be challenging our comfort.

 

No one wants to sign up to be scared though.

 

So let’s take a look at what that really means. To do stuff that scares you doesn't mean you brown out everytime challenges erupt in life, which remember, ain’t shit else but a bunch of entropy.. But, it means you get to feel again. What you do with this feeling is another decision.

 

Doing stuff that scares you:

 

1. Trigger - usually pain but can be/is:
   1. Pain
   2. Opinions
   3. Your self worth
   4. Hostility
2. Behaviors
   1. Old behavior
      1. Don't train
      2. Don't train hard to stay within your means
      3. Don't apply your abilities
   2. New
      1. Work on adjacent and helpful abilities
3. Consequences
   1. Bad
      1. Feel like shit because you feel like you failed
      2. Stop training
   2. Good
      1. Unbelievable resilience
      2. And you work on new stuff

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”Musically, I might be Nike” | 5 Keys in picking your Fit Music

I’ve heard about you among us who need zero musical influence in life and I wonder how bereft a life could be lived. Or, I wonder how overly needy I must be when I personally engage in hard physical stuff because I am moved, maybe too easily, by the booms and baps of my beats. My inner beast is quelled with the right song, aroused by proper lyrics. And I know some of you are the same.

 

Music makes us take wing when we are pushing ourselves during something intensely hard. But could also be a distraction. Let’s dissect the facts which include music as fuel or not.

 

1. Helps drive away negativity
2. But distractions are not always great
3. You get to chose, it might be better overall
4. Or just for endurance
5. Might help your rhythm, literally. 

 

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