Ego Killer with Johann Francis

That’s a YOU Problem: tackling addiction in the Gym” | 3 keys why Addiction and Fitness Mix

Let’s get deeper into addiction which for the non-addictive personalities, is largely a YOU-PROBLEM. We have to. Gyming is a habit. Fitness is based on habits and habits are addiction’s kinfolk. Good habits are positively reinforced additions with the bad skimmed. Shit habits are addictions, full stop. Conflated enough for you?  That;s the nature of addiction and habits which is why people like me forever cringe when you decide to give-up or (in the case of Alex, add) types of food to your eating. But, also when you decide to hard-quit one habit or food. It is fuel for non-addictive folks to engage in addiction IMO. The result at least is energizing an addiction in the guise of fueling a habit.   When the smoke clears, we have probably just reset the natural reinforcement for addiction instead of habit -- even if you’re a non-addictive person. This is why fitness is either a habit or an addiction. Even though it is an addiction, IFF, it is - the best kind - like learning to cook or picking up the Spanish guitar. Being addicted to it means progress and failing is only minimally detrimental.   Addition anticipation Tolerance/binge Withdrawal Fitness Same but we look to maintain can  When we fall off, we are relapsing Relapsing is ok and normal and even accounted for

”Too old to make a Move” | 5 Young people physical Habits

Age is nothing but a number sure but society is steadily shifting even these goalposts. As a youngster, I would assume every pro athlete declined by 35 and peters out of gumption by 39. And this is in reference to HOF’s. On average, your favorite competitors and athletes retire before 30. Nowadays, that average is shooting upward. Your favorite athletes have longer shelf lives than ever today. 

 

Also, as a younger man, I beg to be referred to as old. Too old, too broken to push to the heist level. Why are we in a hurry to get old people?

Let’s find time to be young.

 

Staying young

1. Cardio
2. Lift heavy ish
3. Have lots of sex
4. Eat salads
5. Activities that are cardio intensive that you love

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How long does it take to see Results/Adapt? | A Weekly Timeline Overview

The sexiest answer in this universe borders on 6 to 8 weeks but I have grimmer news for you, friends: it takes way longer! So, in witnessing the rapture of time, you simply must understand to be healthy, we take each day at face value.

 

Day 1 through 14 will have it’s challenges:

• You’ll constantly be sore and lots of time out of breathe
• You will experience weakness strength, then more weakness… before great strength with supercompensation. 

 

Days 15 to 28 are mostly filled with the doctrine of new habits   

• You will see your lifts improve
• You will appreciate rest
• Some very light definition
• Neural adaptations continue

 

Days 28 to 90 are cycles on the earlier with metabolism boosts

• Neural adaptations deepen your ability to stay balanced with load
• You increase strength to gain muscle
• You habitually can keep weight off but not much

 

Days 91 to 180 are easier on your habits but only if you Tap In

• Cardio will feel laborious but infinitely easier as you build more type 1’s
• Strength and power start to define themselves are character traits outside the gym

 

Days 181 to 365

• You can use your strength to define your life but weight challenges might remain

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LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

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”Natrually Gifted Lifters” | 4 Facts about Strength Ratios

Ronnie Coleman the many time Mr.Olympia would attest that strength is a natural characteristics in the same way that being good looking or having great palette or being desirable to another sex is.

 

Strength is definitely in part inherited. 

 

Lifting however is probably also as much a gift as anything else.

 

In my time I've seen people gravitate to lifting like a dolphin does to ocean water. Others will struggle for a lifetime literally trying to perfect their form inside their frame which betrays their ability to lift any type of weight they'll need a lifetime of learning to even get decent at it. Others still are impugned as natural lifters no matter what even if they aren't and so what does it mean to be gifted at lifting things or gifted at anything for that matter inside the gym. It means you put in work but it also means you pay attention to how much you can lift for your body weight. This is going to help a lot of people understand that they can lift and get stronger even if they're not naturally haven't an aptitude for it.

Why are GREENS so Important | Green Supplement Review

Why are Green so Important

 

Part of being healthy is admission. Admitting it’s impossible to live in a modern society without succumbing to moderny’s chilly indifference to our health actually is key. Once upon a time, we ate what we grew and no sprouts meant upset society. Now, we subconsciously make the choice to eat however we want hoping it doesn't harm us long term. 

 

Enter in the green revolution not with autonomous cars but with supplements. Supplements are looking to combine everything into one potable emerald form. Emerald because what's natural in the world, not when you look up outside but down, is green. Green grass, green veggies, and green algae are about as natural an order as it gets: lots of nutrients and micros. 

 

Green supplements go further. These drinks include a micronutrient profile which makes the Pacific ocean blush. 

Here is why greens are important:

 

1. Spirulina
2. Seaweed/chlorella
3. Convenient
   1. When you don't get a full meal only
      1. Not as replacement
   1. Good or bad?

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”Connected through Crunches” | 4 ways to stay connected cognitively to your Fitness

Stay active physically but also, stay with it upstairs. Being in amazing shape means your cognitive abilities stay heightened. And, being at the gym is the best place to sharpen your body - true - but also your brain. Doing the same quotidian stuff day after day makes us dull, aloof, and sees our attention wane. Daydreaming and drifting off at work or at crucial family gathering time might cost you. 

 

Good news: spending more time digging deep and getting after it in the gym only sharpens your mind. 

 

Training releases the serotonin, the dopamine which boosts global motivation and mood. But does so over time. This isn’t like pill-popping. Training increases blood flow and norepinephrine - billowing your attention and memory to new heights. Other than neurotransmitters, training opens you up socially - increasing your habits for empathy and social-hormone oxytocin, buoying eye contact. All this is important for LEARNING and maintaining the physical body. 

 

When we’re stressed, we can’t learn and can’t grow. 

 

We say it all the time, that the world is “chaotic” which alludes to its natural instability. While the world and immediate environments are not actively trying to destroy us (probably more the opposite), our daily lives - commuting, travel, learning and schooling - involve levels of physical entropy. Getting injured from overuse or a trip and fall are real threats to our physicality. 

 

I see it all the time: when we’re working out in the gym and are active, we rarely injure ourselves compared to when you're lazy and bumming around. 

 

1. HRM
2. RPE
3. 1 Group workout per week maybe
4. Do new or adjacent stuff

 

   

 

Resetting your Sleep | Tips to Regain Sleep Habits

Some of us treat sleep like dating your lifelong best friend romantically - when sleep’s around life’s peachy, when gone, we act like we never missed it. 

 

We know this is part of my everyday matrix wherein, you smash the reset button each day and seek to optimize certain aspects of your health to feel your best. Sleep is the most important mindset matrix component. But, we forget to treat sleep like the sacrosanct instance it is.

 

People are really here thinking they have Leo Da vinci genes and getting sleep whenever the mood strikes as if this does not have deep profound and mickle consequences on their lives. Mainly, mood and productivity suffer but also, we perceive threats differently and might even cognitively shut down out of nowhere for a second!

 

More sensitive in some cases than  others, people will need to stop skipping the sleep or forgetting to re-up. When your sleep cycle is destroyed, try to find time to sleep more because it’s too common for us to act like we don’t need it all. You’re lowkey suffering!

 

Resetting the Sleep Cycle

 

1. Try to keep your wake up times the SAME
2. Keep your 1st meal times THE SAME!
   1. Discrepancies in wake up versus eating times for early risers
3. Sleep way, way earlier than you think the day you miss out on sleep
4. Don’t be too shy to take a nap
5. Sleep aids mostly don’t work - naturally.
6. Anxiety is a huge factor. 
7. Binaural beats?

Calisthenics: the most fit you can be? | 4 steps to including Calistehnics in your Fitness

The world might be your proverbial playground if you were into chin ups and muscle ups as kids. Sometimes boredom will inspire children to creative physical endeavors for sure. No doubt, when you were a kid, you had more flexibility and global strength as a result of that creativity and motion. Still, adults experience more power, singular strength and endurance and applied strength. We shouldn’t become boring adults who never challenge the motion and movement pattern freely available to us as kids though. Calisthenics makes it happen.

 

Looking at the boot camps for the military, we derived burpees, pull ups and push ups. Special forces created the TRX. Calisthenics are done by guys like T major. Distance running dominates the mindset of guys like Goggins and others who know you might have the genes to outrun your prey - something humans are naturally more gifted than other animals (the only physical thing, btw.)

 

Science proves that correct calisthenics can improve your size, strength and more like you have weights. 

 

Calisthenics must be part of your life. 

 

1. Start out learning the Pilates basics
2. Increase your angles with TRX
3. Pull up, push ups and running
   1. Burpees, core and Pilates
4. Experience with doing one legged variants for contralateral and ipsilateral movement and strength

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”Training Szn” | 4 Habits keeping your Training Fresh

Training seasons are broken into pieces so that athletes have time to relax. Even amongst the most elite, there's a condition called overtraining. Overtrained people are tired, lack motivation, have metabolic issues and inflammation. Most people, if there’s nothing on the calendar become overwhelmed by the inconsistencies, even perceived, of a variable working schedule. 

Train like you have an event on the calendar all the time.

1. Train like you have an end date in mind
2. Create an end date
   1. I know people who take lots of vacations
3. Don't Practice eating in cycles. 
   1. Cook more
   2. Shop more
4. Globally, try to make as food as possible

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FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

https://coachjohanncscs.com/fighter

 

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”Healing is a Habit” | 3 Recovery Tools you need to Deploy

Grind inside the gym long enough and you soon must consider the role of recovery. Recovery ranges from passive rest periods and passive nutrition to active-passive methods like cryo, hyperbarics and massage to active means like recovery jogging. You safest bet hinges on the stockpile of the handhelds: massage guns, nutritional supplements and recovery ephemera lingering in your gym bag or bouncing in your back seat. 

 

Among these handhelds, the massage guns have become near ubiquitous in the gym. Access to one of these is virtual guarantee despite where you are in your fitness so take advantage. 

 

Your permutation of recovery doesnt have to include everything but should include so nutrition too. 

 

1. Massage gun basics
2. Heat
3. Hydration