Back Extension Variation Eliminates My Back Pain

I do these back extensions this way to modify it so it doesn’t aggravate my old injuries. 

I still get full range of motion while avoiding dangerous hyperextension. 

And the band adds resistance to add challenge to the movement. 

My back always feels so much better after I do these. When I do the back extensions regularly, lower back pain disappears for me. 

When I slack off and don’t do them, inevitably the lower back pain comes back.  

Keep your core and your lower back strong to minimize pain and injury.

Turning Can’t into Can Do with Heavy Kettlebells

Tonight’s workout was 5x5 kettlebell goblet bench squats. My days of heavy lifting on any type of squats are long over because of my (totally not service related according to the VA) back and hip injuries. 

After the warmup it went from 45, 55, 62, 70, and 79. Then I decided to try the monster, the 106lb kettlebell of doom. I haven’t touched the monster in awhile. Waiting till the end of the workout to pickup the heaviest thing is never a good idea. So I was like, why not? 

I knew it was gonna be a short lived bad idea as soon as I picked it up. It was heavy after too long away from it. I managed to get in 2 reps and I quit while I was ahead. 

But it brought about a positive note. I overcame the mental deterrent that it’s too big and heavy to even try. 

It’s heavy but with a smarter approach, I’ll be able to eventually get 3,4 and 5 reps. It’s not impossible. Your mind will fail you long before your body does most of the time. And if you don’t face your fears, they will always win. 

Entering the arena to face the beast is the mental challenge. If your training doesn’t scare you a little bit, you probably aren’t challenging yourself enough. So in that regard, there was no failure, there was a lesson relearned.

Understanding Rates of Progress with Fitness and Nutrition

Have you ever heard someone say “it’s only been a couple of weeks, we have to give it time”. It’s a classic line (excuse) in the fitness and nutrition industry. 

When you are on a fitness/nutrition program and you don’t see the progress which you hoped for, people throw this line out there to cover for it. 

First, you have to understand what realistic expectations are. Most people don’t know or understand and are way off on both ends of the spectrum. 

Doctrinal rates of healthy progress in the weight loss/ fat loss realm are normally around 1lb per week or 1% body fat loss. That means generally 4lbs or 4% body fat loss per month. 

In my program, I expect you to achieve more than that. That is a minimum standard or guideline.

So theoretically if you go two weeks and see nothing, or very little, you are not meeting the standard. “Just keep at it and it will come in time” is absolute BS. 

No progress or less than optimal progress means that you are either not doing something that you should be doing or you are doing things in a manner which are inefficient or ineffective. 

That’s why over the decades my program evolved to using two weeks as a micro cycle for programming. Two weeks is a solid base line to reflect behavior, training and nutrition habits. 

If after two weeks of training, and you are not seeing the progress expected, analysis and course of action development are required. 

Make the necessary changes to your program and you should see progress at the end of the next 2 week cycle. It doesn’t take a month, 3 months, or 6 months to get the ball rolling. 

I give clients two weeks. Either do what needs to be done or be honest with yourself that you are not really committed to the goal / program. 

It starts with your mindset. Free your mind and your glutes will follow! 

Workout Programming Doesn’t Need to be Complicated

Knock ‘‘em out airborne! 

Sometimes the basics are all you need. 

Simple doesn’t means easy.

Here I did 10x10 on the push-up bars.

10 sets of 10 push-ups with a 2 min rest in between after the 5th set. 

It started off easy but half way through it got tougher with each set. You can adjust the variables to suite your own needs. 

Complicated and super detailed programming is not always required. 

If you are an athlete or training for a specific event, then your programming needs to be more specific and detailed. 

If you are training for general physical preparedness and daily life activities, the programming can be much simpler which doesn’t mean easy or ineffective. 

This push-up workout smoked my pecs (chest), anterior deltoids (front of your shoulders), and my triceps (back of your arms). It also provided some core stabilization training. 

And it was something that I could actually do without causing injury or further injury to the old beat up vet bod. 

The complicated and super detailed “perfect program” rarely lasts more than a few weeks unless you are training for a specific task or event. 

Create a simple plan that you can and will follow. Odds of success are much higher.

Personal Trainer Memorabilia

I found some more memorabilia for the archives. 

The top item is the first patch I had on my hat when I completed the NASM certified personal trainer course and started my fitness business 16 years ago. 

I had somehow lost this patch several years ago. Then recently I found it outside by an old stack of sandbags which I used for my outdoor fitness bootcamp in the yard. 

The second item is the WLS pin that I received after completing the NASM weight loss specialist course 10 years ago. 

And the bottom item is my old name tag that I got in 2007, while working as a personal trainer at Smith Fitness Center on Fort Benning. 

Lots of memories and lessons learned associated with these items.

The Resistance Band Seated Row

Resistance Band Seated Row: another great back exercise with many variations. 

The beauty of using the bands is that you can setup your gym anywhere. 

Here I simply found a sturdy anchor point to attach the band. Then I used my sanddune stepper as a soft, comfortable seat. I braced my feet against heavy kettlebells on the floor.

This, of course, reduces the amount of excuses that you can use to avoid your workout.

Do what you can with what you have!

As with all rows, focus on the elbows pulling down and to the rear instead of your hands pulling straight back working your biceps. 

At the end of each rep, squeeze your lats, rhomboids and lower traps and try not to let the biceps do any of the work.

You can adjust the resistance levels by using different bands and rep ranges. Heavier bands with fewer reps and lighter bands with higher reps, depending on your goal. 

Goal Setting Using the SMART Acronym

Tonight’s post fasting meal consisted of baked pepper garlic chicken tenderloins, mixed nuts, power greens and blueberries. 

Kicking off your 2022 health and fitness goals doesn’t have to be dramatic. 

Simply eating less garbage and adding more whole nutritious foods, while adding a 10 minute daily walk could be life changing for some people. Others require more in the “make healthy changes” department. 

Regardless of your needs and goals remember to follow some simple guidelines when goal setting. 

You can’t go wrong with the SMART acronym.

Make your goals Specific.

The goals must be Measurable.

The goals must be Attainable.

The goals must be Realistic.

And your goals should have a Time standard. 

I’m not a fan of the “new year, new me” crap. 

Make a plan and take action now. Modify it as you go. But start now!

Don’t wait until the unicorns and fairy dust arrives, or until Monday. Go hit the weights right now. It’s that simple. Go do it!