So to kick off the new podcast "Ask Cj" series, I got a question in from Kevin Wilkinson from A New Dawn Hypnotherapy. It is a common question I often get asked about fitness and nutrition.
Kevin is a Hypnotherapist and NLP practitioner. His problem is that he often has clients back to back, and gets very buy, but still wants to get his fitness training in, and still eat right. His question was basically, what should he be doing in the gym if he is short of time? And what food's should he be eating.
I've put together resources for you that support that podcast episode, but first head over to the podcast and listen to Cj Sends Word Episode 11 (CSW#11), otherwise this blog entry will make no kind of sense
Escalating Density Training.
Good For: Lean muscle mass, improving cariovascular fitness.
Working within a given time frame, to complete as much work as possbile. Ideally using compound exercises.
Can be Dumbells of Barbells
In the orignal format suggested two blocks of exercises lasting 14 minutes each.
Within each block the two exercises were supersets of 5 repetitions back-to-back until your time had run out. Yout goal was to complete as many sets in the given time frame.
We can adapt for our purposes. You've got 30 minutes to work out? Why not two blocks at 10 minutes each? Or perhaps just on block of 15 minutes, have a long stretch and cool down? Make it work for you. Below are some 20 minute, and 40 minute examples.
Modified EDT: 20 Mins
Dynamic Warm up: 5 mins
Block 1: 10 Minutes
Exercise A: Dumbell Bench Press x 5 repetitions
Exercise B: Dumbell Single Arm Row x 5 repetitions
Block 2: 10 Minutes
Exercise A: Barbell Squat x 5 repetitions
Exercise B: Barbell Standing Press x 5 repetitions.
Cool Down & Stretch
Modified EDT: 40 Minutes
Dynamic warm up 5 mins
Block 1: 15 mins
Barbell Deadlift x 5 repetitions
Dumbell Arnold Press x 5 repetitions
Rest 5 mins
Block 2: 15 mins
Exercise A: Dumbell Lunges x 5 repetitions
Exercise B: Dumbell Curls x 5 repetions (per arm)
Cool Down & Stretch
Get creative, you are only limited by your time and your imagination. If you get stuck for ideas, leave a comment in the comments section and I'll get back to you.
Weight Training Circuits
Not going to go into too much detail here, you'll have to listen toepisode #11 of the podcast for that!
But here are a few examples
Circuit A: Kettlebell Minute Drills
Kettlebell Single Arm Swing ( x 1 min per arm)
Kettlebell Cleans (x 1 minute per arm)
Clean into over heard press (x 1 minute per arm)
Rest 1 - 2 minutes
Complete 3 - 4 rounds
Total Time: 18 minutes for 3 rounds
Cool Down & Stretch
Circuit B: Barbell Circuit
1) Barbell bent over row x 8
2) Barbell Clean & Press x 8
3) Barbell Squat x 12
4) Barbell Lunges x 8 (per leg)
Rest 2 - 3 minutes.
Complete 3 - 4 rounds.
Total Time: Looking at around 15 - 25 minutes depending on weight you select and how long it takes to complete the exercises.
Circuit C: Dumbell Circuit
1) Dumbell bench press x 10
2) Dumbell single arm rows x 10
3) Dumbell reverse lunges x 12
4) Dumbell Curls x 8 - 12
5) Dumbell pull overs x 10
Rest 1 - 2 minutes
Complete 3 - 4 rounds
Total Time: Looking around 20 - 35 miuntes depending on weight you select and howlong to complete the exercises.
Healthy Nutrition Tips
Again, if you want the full intel, listen to episode 11 of the podcast. But below are some simple but useful top nutrition tips you can implement.
If you have any questions about this podcast episode, I invite you to make a comment in the comments section below.
And just like that it's over.
After several months of emails, phone calls, research, social media, conversations, and promotions Health Unplugged 2015 came and went. I'm still getting my head around the wealth of information provided by speakers that travelled from across the globe to generously share their knowledge and unique perspective on ancestral health. More importantly, how we can apply ancestral health principles in a modern context. Speakers included;
I'll be posting more about this thought provoking conference later this week (including my own talk on Polyamory, and whether it confers an evolutionary advantage), but first I wanted to share with you four things that I learned from Health Unplugged 2015 while it's still fresh in my mind.
1) Being Overbooked and Underwhelmed
This one especially rang true for me.
I attended the talk by my friend and speaker Dr Allesandra Wall. She's a Psychologist, Life Coach,Traceur and founder of Life In Focus. She hit the nail on the head in her talk, when she pointed out that being constantly "overbooked and underwhelmed" with what's happening in our life can be a sign of that we may not be doing what is right for us, but what we think is the right thing to do. I had recently been looking at different areas of my business and personal life where I was feeling underwhelmed, and her powerful talk came at the perfect time. You can download the useful Life In Focus Map from her website.
2) Insulin Resistance: It's never just one thing.
There is a common myth doing the rounds in the health and fitness industry.
What's this myth? There are two parts to it.
Part one: If you eat a lot of carbohydrates, you increase insulin production. Chronic increased insulin production will lead to insulin resistance (and a host of other medical conditions including type 2 diabetes, obesity etc).
Part two: Go on a low carb diet to reduce improve insulin sensitvity, and you will reverse the condition.
Or is it?
Dr Tommy Wood (picture top right) took a systems analysis approach, and highlighted the numerous factors involved. Is he saying that a low carb diet is not beneficial to a specific part of the population or have health benefits? Of course not. But what he is saying that there are many factors to consider, especially when a low carb, high protein diet isn't working. It's never just one thing.
3) Fermented foods are essentail for gut health and can be easy to make.
You and I both know that gut health is essential to our wellbeing. From absorbing nutrients effectively to helping to stabilise our mood, we have a lot to be thankful for when our gut is in good working order.
Fermentation preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. I've stayed away from making my own fermented foods, but in her demonstration, Irena Macri author of Eat Drink Paleo showed us just how simple it is to do, with her bite sized demonstration down at Health Unplugged 2015 when she taught us how to make our own Saurkraut. I guess it's easy when you know how.
4) Sometimes the vision is greater than you.
Over the past several months I've seen just a glimspe of the immense work load, sleepless nights, stress that the Health Unplugged organisers Darryl Edwards, The Fitness Explorer, and Jerry Dhilon, Evolution In Fitness have been through. Yet they stuck with it, and made this brilliant event happen.
Sunday aternoon, Darryl and Jerry spoke some heart felt words. I sat towards the back of the room, and as I scanned the venue suddenly it hit home. There were people from various cultural backgrounds, young and young at heart, some who had travelled across the ocean, or across the country to be there. Some were just beginning their journey of discovery, others were more fully entrenched on their path.
But their was a common thing that united all of us in attendance (and no, it wasn't just paleo), it was the fact that everyone there recognised the importance of their health, and were prepared to make changes to be the best possible version of themselves. They were here to put in the work, not just talk about it, but be about it, and connect with a like minded tribe.
That's the true gift that Darry and Jerry gave this past weekend.
Sometimes our vision is greater than ourselves