All Day Athletes:06 The two hour rule.

All Day Athletes:05 The first ten minutes of your day.

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.

 

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  This post is about taking that first ten minutes of your day and revving up the engine that is your metabolism.  It’s great for your mind too!


Before we share the workout:

Here is a featured podcast of an athlete who always gets their day started right:
David Clark – An inspiring story of overcoming personal demons.  He starts every day grateful. He is a great social media follow for a positive message too!

 


 

This workout is best for:

  • Anyone who wants to get more efficient with their movement
  • Anyone who wants to find a better way to start the day.
  • Anyone who has ten extra minutes(everyone)
  • Anyone.

Basics:

Moving is a powerful thing.  ONe of the best sayings ever. “Don’t wait to feel good to move, move to feel good.”  Well, when you first wake up in the morning you really don’t have time to decide if you feel good or not so get that blood flowing and then decide.  Besides the extra oxygen to your cells, increased awareness, better digestion, and endorphin kick, getting up and moving will make you a more disciplined athlete and person.  A good thing for life.  Enjoy!

NOTE:  This is a suggested workout for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.

 

Your first 10 minutes.

Needed: A timer.

 

Do the below exercises for one minute each.  Then, destroy your day.

  • Deep body weight squats
  • Calf raises
  • Plank
  • Reverse crunches
  • Bridges
  • Situps
  • Push-ups
  • Jumping Jacks
  • Plank
  • Deep body weight squats

 

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

Learn, get inspired...

AOF:191 Defining health, bleeding veggie burgers, branding, and healthy plant based food of course.

Matt Frazier founded No Meat Athlete as a blog to follow his own journey and since has grown it into a loyal and respected brand! He previews his newest project, a cookbook with all plant based menu items. We talk about the potential controversy with plant based products that are meant to feel and taste like […]

Read More

AOF:190 Gold medalist and founder of WheelWod.com on adapting.

Chris Stoutenburg leaned back on a railing when he was 20 years old and fell two stories, landing on his arm on a patch of grass the size of his body.  It was a lucky fall and the beginning of his story on the show. He went on to travel the world and win multiple […]

Read More

AOF:189 Adventure writer and ultrarunner Morgan Tilton.

Morgan Tilton decided to run ultra after ultra one summer after catching the “bug”. She just happens to also be a freelance writer who has written for Backpacker, Outside, and Men’s Journal to name a few.  She shares her creative process and some basic guidelines we should all follow when writing.  She shares her training […]

Read More

AOF:187 Great white sharks, sea lice, and big time open water swimming.

Eliza Cummings is a young athlete who is competing in some of the biggest open water swims in the world.  We learned so much from her and enjoyed the passion she brought on a sport we really haven’t covered. On the show There is repellant for sea lice, larva of jellyfish Painting stripes on your […]

Read More

 

All Day Athletes:04 Why didn’t you finish?

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.

 

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  You work, you watch kids, you travel, and you generally aren’t focused on your fitness all day long.  This series helps you change it up and make small gains in fitness on the fringes of the day.


Before we share how to be a better All Day Athlete:

Listen to Joe Decker talk about visualization before he competes.

 

This workout is best for:

  • Anyone who wants to get more efficient with their time.
  • Anyone who wants to hold themselves accountable during a workout.
  • Anyone who has a mind/brain(might not have made it this far without one but what the hell).
  • Anyone.

Basics:

The mind is a silly thing to waste.  So let’s use it for our nest big workout.  This post is not going to teach you a new workout.  It is, however, going to give you a few ways of thinking to make sure that the next time you set out to do something, it gets done in its entirety.

NOTE:  This is suggested information for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.

 

You started so why didn’t you finish?

Needed: Gray matter and a solid osteo housing as well as a distinct anatomical unit.

Let’s put the scenario out there.  You drove to your favorite workout spot. You know, the one with 150 stairs and tons of people running around like mad every Saturday morning.  Except you had the opportunity to be there when hardly noone else was.  So, you thought up exactly what you were going to do.  This many sets of this, this long of that.  You warm up.   You start the workout.  Then, usually about 35% of the way through the whole workout, a thought pops into your mind.

  • “This is hard and I really pushed, I think I am done.”
  • “Noone else is out here working like I am so something is better than nothing.”
  • ” I am too tired and hungry, I’ll go harder tomorrow.”

IMG_2998

Are these justifications or good reasons to stop a workout?  The answer is probably more complex.  If this is a habit, then it is a justification.  If it happens every once in a while, it’s probably just the reason for the end of the workout that day.  So, let’s talk about those of you who totally get this situation.

Here are 5 ways to get through the WHOLE workout when noone is watching:

1. Visualization:

Every elite athlete in the world visualizes whether they know it or not.  Probably 50% of every athlete on the AOF podcast speaks to visualization before training and competing. To give yourself a better chance at finishing a workout you have planned, go over every detail of the workout in your mind before you start.  Include how you will feel when you start, in the middle, and when you are done.  How will the accomplishment feel verse the defeat of quitting.  What will you do when a negative thought comes to mind?  If you plan out your responses before you are in a state of stress, you have a better chance of coming out successful.

2.  Set a reasonable goal

If you just ran 15 miles the day before, doing a huge leg set up some stairs may not make sense. Take into account the last few days and the coming days to plan a workout that makes sense. You will be less likely to use past and future activity to justify stopping now.

3. Repeat

Do something you have done before so you know you can finish.  Try something that was crazy challenging before to see if you have improved.  Knowing you have done it before is empowering. Now get better at the set.

4. Keep it in your head

Don’t get too ambitious.  It’s only one workout so do something with only a few variables. Remembering 10 exercises isn’t feasible for most people and bringing out the smartphone or paper every five minutes kills your flow and rhythm.

5.  Inspire yourself

When I feel the pain coming during a workout, I think about my dad who has beaten cancer and is dealing with dialysis every day. Or I think about people who have lost legs or never had the opportunity to live somewhere so amazing.  Your life is pretty good.  Remember that so you can suffer, relatively, in honor of those who can’t.

 

There you go.  Next time you park the car and head into the gym, on the trail, to the beach, or wherever you are working out, plan on completing the whole thing.  It will give you the confidence and fitness to do better the next time.  Hope this helps!

 

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

Learn, get inspired...

AOF:191 Defining health, bleeding veggie burgers, branding, and healthy plant based food of course.

Matt Frazier founded No Meat Athlete as a blog to follow his own journey and since has grown it into a loyal and respected brand! He previews his newest project, a cookbook with all plant based menu items. We talk about the potential controversy with plant based products that are meant to feel and taste like […]

Read More

AOF:190 Gold medalist and founder of WheelWod.com on adapting.

Chris Stoutenburg leaned back on a railing when he was 20 years old and fell two stories, landing on his arm on a patch of grass the size of his body.  It was a lucky fall and the beginning of his story on the show. He went on to travel the world and win multiple […]

Read More

AOF:189 Adventure writer and ultrarunner Morgan Tilton.

Morgan Tilton decided to run ultra after ultra one summer after catching the “bug”. She just happens to also be a freelance writer who has written for Backpacker, Outside, and Men’s Journal to name a few.  She shares her creative process and some basic guidelines we should all follow when writing.  She shares her training […]

Read More

AOF:187 Great white sharks, sea lice, and big time open water swimming.

Eliza Cummings is a young athlete who is competing in some of the biggest open water swims in the world.  We learned so much from her and enjoyed the passion she brought on a sport we really haven’t covered. On the show There is repellant for sea lice, larva of jellyfish Painting stripes on your […]

Read More

 

All Day Athletes:03 Core Regression You Won’t Regret.

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.

 

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  This workout is all about core. You know, pretty much everything about your upper thighs and below your chest.  This is a complimentary workout as much as anything and can be done anywhere, in a short period of time.  We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.


Before we share the workout:

Here are a few podcasts with athletes with killer cores:
Trish Downing – An amazing and inspirational paraplegic athlete that has to be strong through her core to complete triathlons of all distances.

Mike Swick -You literally could not fight the best in the world in the sport of MMA without a ridiculous core.  He describes a workout on this show that is phenomemenal.

Jess McMillan-Big mountain skiier, ex kayaker, and pilates instructor.  Can’t focus on core enough in her world.  You definitely need a good strong core to land 70 cliffs.


 

This workout is best for:

  • Anyone who wants to get more efficient with their movement
  • Anyone who wants to increase flexibility and decrease injury
  • Anyone who has a floor.
  • Anyone.

Basics:

Core.  It’s a pretty overused term in health and fitness.  We will keep it simple.  If it burns, you’ll live.  Pain during any exercise is not good so don’t push if you are hurt or hurting.  These exercises are pretty basic. We just put them in a pretty awesome order.  Enjoy!

NOTE:  This is a suggested workout for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.

 

Core Regression You Won’t Regret: Do the below set 3 x’s

Needed: A floor.  We actually recommend a hard surface so you don’t just slam yourself down every rep.

 

25 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

20 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

15 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

10 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

COOL DOWN (lay on ground, think about the good parts of life for a couple minutes. Get up and go do something great, your getting stronger!)

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

Learn, get inspired...

AOF:191 Defining health, bleeding veggie burgers, branding, and healthy plant based food of course.

Matt Frazier founded No Meat Athlete as a blog to follow his own journey and since has grown it into a loyal and respected brand! He previews his newest project, a cookbook with all plant based menu items. We talk about the potential controversy with plant based products that are meant to feel and taste like […]

Read More

AOF:190 Gold medalist and founder of WheelWod.com on adapting.

Chris Stoutenburg leaned back on a railing when he was 20 years old and fell two stories, landing on his arm on a patch of grass the size of his body.  It was a lucky fall and the beginning of his story on the show. He went on to travel the world and win multiple […]

Read More

AOF:189 Adventure writer and ultrarunner Morgan Tilton.

Morgan Tilton decided to run ultra after ultra one summer after catching the “bug”. She just happens to also be a freelance writer who has written for Backpacker, Outside, and Men’s Journal to name a few.  She shares her creative process and some basic guidelines we should all follow when writing.  She shares her training […]

Read More

AOF:187 Great white sharks, sea lice, and big time open water swimming.

Eliza Cummings is a young athlete who is competing in some of the biggest open water swims in the world.  We learned so much from her and enjoyed the passion she brought on a sport we really haven’t covered. On the show There is repellant for sea lice, larva of jellyfish Painting stripes on your […]

Read More

 

All Day Athletes:02 Twenty minutes of stair love.

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.

 

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  Here is a workout you can do without needing one full hour. As a matter of fact, 20 minutes will do just fine. We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.


Before we share the workout:

Here are a few podcasts with athletes that could dominate climbing things, like stairs:
 

Stevie Kremer – As one of the best Sky Runner’s in the world, she likes going up stuff. And, she is a teacher.

Nathan Welton -An awesome photographer and rock climber. Knows a thing or two about pushing limits.

Wendy Fisher-Big mountain skiing’s first lady knows all about climbing to the top just to get a thrill on the way down. Awesome story from an Olympian turned free skier turned mom!


 

This workout is best for:

  • Anyone who wants to improve strength and fitness in a short period of time
  • Anyone with access to 20 steps
  • Anyone.

Basics:

A word on fitness.  Fitness speaks to the ability to do the same things that used to be difficult with more enjoyment.  Besides training to win, training to enjoy the competition is a valid reason. Picture this: you are running one of the most scenic trails in the world, the views are as breathtaking as the terrain to get to them.  Are you fit enough to take it in or are you just trying to survive with your head down?  It’s an extreme example but everything you do can be made more enjoyable if you are more fit.  That’s the disclaimer for stair workouts, and this one in particular.

NOTE:  This is a suggested workout for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.

 

Twenty Minutes Of Stair Love: Do the below set 3 x’s

Needed: at least 10 steps and up to 25. That’s it.  Oh, your legs too. (and heart) (and lungs)

One minute

Jog up and down continuously without stopping. Be sure not to skip steps

One Minute

Push ups with hands on 3rd step and feet on ground.

One Minute

Jog up and down continuously without stopping. Skip every other step on the way up.(always hit every step on way down)

One Minute

Calf raises on one step(steady pace, no stopping)

One Minute

Two foot bunny hops up, jog down.

One Minute

Deep Squats (butt hits the second step every rep from standing on ground.)

One Minute

COOL DOWN (walk in place or walk up and down stairs, catch breath)

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

Learn, get inspired...

AOF:191 Defining health, bleeding veggie burgers, branding, and healthy plant based food of course.

Matt Frazier founded No Meat Athlete as a blog to follow his own journey and since has grown it into a loyal and respected brand! He previews his newest project, a cookbook with all plant based menu items. We talk about the potential controversy with plant based products that are meant to feel and taste like […]

Read More

AOF:190 Gold medalist and founder of WheelWod.com on adapting.

Chris Stoutenburg leaned back on a railing when he was 20 years old and fell two stories, landing on his arm on a patch of grass the size of his body.  It was a lucky fall and the beginning of his story on the show. He went on to travel the world and win multiple […]

Read More

AOF:189 Adventure writer and ultrarunner Morgan Tilton.

Morgan Tilton decided to run ultra after ultra one summer after catching the “bug”. She just happens to also be a freelance writer who has written for Backpacker, Outside, and Men’s Journal to name a few.  She shares her creative process and some basic guidelines we should all follow when writing.  She shares her training […]

Read More

AOF:187 Great white sharks, sea lice, and big time open water swimming.

Eliza Cummings is a young athlete who is competing in some of the biggest open water swims in the world.  We learned so much from her and enjoyed the passion she brought on a sport we really haven’t covered. On the show There is repellant for sea lice, larva of jellyfish Painting stripes on your […]

Read More

 

All Day Athletes : When you don’t have a complete hour for a workout, try this.

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  Here is a workout you can do without needing one full hour.  We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.

 

Before we share the workout:

Here are a few podcasts with athletes that talk about time management at a high level:

Anna “Frosty” Frost – Her daily routine in the beautiful New Zealand was inspiring enough but to hear her tell how she gets it all in is amazing.

Max King – He puts in serious mileage, adventure, and races a ton.  He has a family and is an entrepreneur.  He always get his work in.  Great listen.

Seyi Smith– World class sprinter and Olympian and engineer.  He wants to get back on the podium in Rio and “Being World Class” means crazy time management.

 

 

4×15: Four sets of 15 minutes.

Best for:

  • Stay at home parents
  • Service professionals
  • Corporate types with set schedules
  • College students
  • Travelers(work or pleasure)
  • Entrepreneurs
  • People who get bored easily
  • Teachers

Basics:

You can get alot done in 15 minutes.  For this set, we will break it down in to 4 specific sets that you will perform in 15 minute sets throughout the day.  Ideally, you should plan which set you will do and when before your day begins.  You may do them in any order.  For the workouts with timed sets use the first couple sets to loosen up and don’t go as hard as you can until you are warmed up. Also, don’t do them all in the last three hours of your day, you might as well just bust it all out at once in that case.

Set One: Cardio based

3 sets of each/One minute each time

1. Jumping Jacks

2. Mountain climbers

3. Burpees

4. Stationary high knees

5. Flutter kicks

 

Set Two:Upper/Core 

Go through this set continuously until the 15 minutes is up:

1. 10 Push Ups

2. 15 Reverse Crunches

3. One Minute Plank

4. 10 Dips

5. Side Plank for 30 seconds each side

 

Set Three: Legs

3 sets of each/One minute each time

1. Walking Lunges

2. Bodyweight Squats

3. Calf Raises

4. Toe Raises

5. Bridges

 

Set Four:Light Cardio/Stretch session

Go for a 10 minute fast walk, easy jog.

Stretch for 5 minutes.

 

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

Learn, get inspired...

AOF:191 Defining health, bleeding veggie burgers, branding, and healthy plant based food of course.

Matt Frazier founded No Meat Athlete as a blog to follow his own journey and since has grown it into a loyal and respected brand! He previews his newest project, a cookbook with all plant based menu items. We talk about the potential controversy with plant based products that are meant to feel and taste like […]

Read More

AOF:190 Gold medalist and founder of WheelWod.com on adapting.

Chris Stoutenburg leaned back on a railing when he was 20 years old and fell two stories, landing on his arm on a patch of grass the size of his body.  It was a lucky fall and the beginning of his story on the show. He went on to travel the world and win multiple […]

Read More

AOF:189 Adventure writer and ultrarunner Morgan Tilton.

Morgan Tilton decided to run ultra after ultra one summer after catching the “bug”. She just happens to also be a freelance writer who has written for Backpacker, Outside, and Men’s Journal to name a few.  She shares her creative process and some basic guidelines we should all follow when writing.  She shares her training […]

Read More

AOF:187 Great white sharks, sea lice, and big time open water swimming.

Eliza Cummings is a young athlete who is competing in some of the biggest open water swims in the world.  We learned so much from her and enjoyed the passion she brought on a sport we really haven’t covered. On the show There is repellant for sea lice, larva of jellyfish Painting stripes on your […]

Read More