I'm super embarrassed about how long it's taken to get this GREAT episode prepared and ready to share with you. Annie Vo and I had an absolutely STELLAR call and while I want to include extensive show notes with this one, the thought of keeping it from you for one more day was just too painful! Annie is a fantastic instructor, leader, and fellow seeker of strength. I am very grateful that I got to know her even better at the most recentWorkshop we had in NYC. Not only is she a very experienced , she has a background in philosophy, logic, and thought. All of this comes together in her approach with her own training and with her guidance of others.
There's some powerful nuggets in thisand I hope you enjoy it... there's even mention of Socrates! :)
Found myself in a bit of a perfect storm... back to back
Then there's the fact that my friends at Wittmer Chiropractic/Central Florida Cryo would be on vacation for the whole week... leaving me with a "strange health treatment" shaped hole in the schedule for the week, since I'd need to wait for more cryotherapy fun.
Between coughs, I managed to call Asim Medical on Friday just before they closed and scheduled an appointment to try either the high dose vitamin C or their custom "under the weather" wellness mix (vitamin c, zinc, lysine, etc.). Since Monday was July 4th (hope you had a great one), Tuesday was the earliest available time. I put it in the middle of the day since there would likely be an energy effect and I'd want to take advantage of that for afternoon productivity. This was a good decision!
Since pull-ups and shoulder mobility are inextricably linked, intertwined, and occasionally even inhibit each other, I thought it might be a good idea to have these two videos (and link to Senior
First things first...
For people who can do a comfortable 3-5 pull-ups, it can be a fun challenge to (I got this idea from Zach Even-Esh, author of The Encyclopedia of Underground Strength and Conditioning) mix up the grip on your pull ups and chin ups on each set. For example, let's say you're doing the following random example circuit:
The subject of EMOM workouts came up on the I use Interval Timer Pro from Deltaworks) on my iPhone to chime on the minute every minute for 20 minutes. I had a handy and decided to use it because 1. I really like the finish on that one, it's kind of slightly grippy and dry 2. Wanted to use something reasonably heavy for these short sets of swings--but wasn't feeling the need to set any world records. I was doing this at 10PM after all.forums recently and of course that made me immediately want to do one! It was late at night but I figured I had 20 minutes to spend wisely. After a short warm up (feel free to throw in some light weight or no weight get-ups) I set up the interval timer app (
OK! Here's what I did - it's simple, but it added up! I paused the timer in the middle for a water break but other than that, this is a great challenge to do all the way through. It's also easy to scale things on this model. You can always use another pulling movement instead of the strict pull-ups (example: Aussie pull-ups akarows).
Please Check Out How to Improve Your Posture with the RKC Kettlebell Swing by TWO Senior RKC Instructors!
There's a new post on the RKC Blog today from two Senior Instructors about how the correctly executed swing can help with a very modern problem... poor posture!
This used to be just "nerd problem" but now it applies to EVERYONE... all this seated, sedentary work is havoc on posture. Posture is a giant part of the overall body language that we communicate on a daily basis. People sometimes forget that I'm "petite" because of good posture. Good posture can also help you exude the kind of confidence that prevents problems (my friends in law enforcement call this "officer presence" but it applies to everyone as well). So, if you'd like to be better respected, less prone to injury, and possibly even side-step annoying people causing problems then it's time to tune up that posture!
As we age, posture becomes less about aesthetics, and more about injury prevention and continued independence. In other words.... we should all be paying attention to our posture. I discovered something by accident at my home office and it's something you may want to replicate in some way. When I sit at the desk there's a long hall to my immediate right. At the end of the hall is a tall mirror. If I turn my head to the right I can see exactly how I'm sitting. I simply do NOT slump at the desk now and haven't for as long as I've lived here (6 years). If you need to break the habit, give the mirror trick a try. And everyone should check out Beth and Jay's article too...