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Back to Basics

We’ve been discussing core values at our gym, Innovative Results, in Costa Mesa and one of the core values that has really stood out for me these last few weeks is “Back to Basics.”

There are so many FADS out there, telling you they have the “quick and easy” solution.

Of course when I see “quick and easy” associated with a diet and/or exercise program, I laugh and ignore it (unless of course I want something to rant about…).

Because there really is no quick and easy solution. Hard work is involved!

BUT if you stick to the basics, I will guarantee you will actually get the results you seek.

But what does sticking to the basics really mean?

Does it mean only traditional moves like the deadlift, squat and bench press? Or does it mean battling ropes, foam rolling and corrective exercise? Does it mean only doing 3 simple exercises for the rest of your life or is variety key?

Or is everything I listed above correct?

For me sticking to the basics means these four key things:

  1. Compound exercises that use muscles in an integrated fashion and work the major muscle groups.
  2. Moves that are functional aka training that helps us move better in day-to-day life.
  3. Preventing injuries by correcting imbalances and developing STRENGTH.
  4. Creating a PROGRESSION with well-considered variables.

So for me sticking to the basics doesn’t mean SIMPLE, it means well thought out and EFFICIENT.

It means not doing the freaking leg extension machine at the gym unless you have a really really really good reason to do it (aka don’t do single muscle group movements).

It means picking out a few KEY COMPOUND EXERCISES for the month that work YOUR BIG MUSCLE GROUPS.

It means STICKING to a ROUTINE and not just throwing in random exercises that you’ve seen in a magazine.

It means correcting problem areas THAT YOU HAVE and not just doing corrective exercises and SMR (foam rolling) on areas that you’ve been told COULD BE problem areas.

Going “Back to Basics” doesn’t have to mean being boring or only doing the same few things day after day.

Honestly, it means creating something measurable. When you just put together random exercises with random weights, repetitions and sets, you aren’t setting yourself up to measure your progress.

If you stick to the basics, you will create a program that will not only allow you to measure you progress but will also probably help you reach your goal faster!

So take a second right now to think about your current exercise program. Can you measure your progress? Are you doing compound movements and working your major muscle groups? Do you stick to a progression for at least a month? Are you correcting YOUR imbalances?

If you answered no to some of the questions above, maybe it’s time you got BACK TO THE BASICS!

P.S. Getting back to the basics most definitely also applies to diet. Just think, “WHOLE NATURAL FOODS!” This will definitely be a focus of mine after four days traveling and eating all of the goodies that St. Louis and Bloomington have to offer! 🙂

Feeling Tired

I love feeling completed exhausted after my workouts. I love that feeling of just wanting to sit on the couch and not move for a couple of hours.

I especially love that feeling when it takes me less than 30 minutes to get it!

Like today, Ryan and I went down to the gym in our apartment building. This honestly is one of the most ridiculous gyms I’ve ever seen. Four treadmills, two recumbent bikes, a bench press machine, a leg extension machine and one functional trainer (aka a cable machine with a pull up bar). It also has medicine balls up to 10lbs and 3 kettlebells ranging from like 2lbs to 20lbs. Not exactly a personal trainers dream gym.

BUT that didn’t stop us from getting in a killer workout in the very small space that we had. We mostly wanted a cardio workout after doing the 300 yesterday.

So we did:

4 rounds as fast as possible of:

400m Run
20 Burpees (Chest touches the ground on each one)
20 Sit-ups
1 minute wall sit

Great workout that took less than 15 minutes. I got a nice sweat going and my legs started to burn during wall sits especially after the 50 deadlifts yesterday!

Yep..A great cardio session in less than 15 minutes. So why are you spending an hour on the treadmill?

Below is another great workout although it took a bit longer between the heavy lift and the circuit. Still under an hour though (I didn’t really pay attention to exactly how long).

Strength:

Back squat 5×5

Auxiliary Lift circuit: 5 rounds as fast as possible

500m Row
15ea 1 Leg Squats
30 Box Jumps
30 KB Swings
30 Jump Knee Tucks (Jump as high as you can and bring your knees to your chest as much as possible)

Also, an awesome “Show Me Yours” photo from Francine. A different way to show off her Man Biceps and Man Lats!

Nice back muscles!

Now go workout and have a great Sunday and a great Easter or Passover! 🙂

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