At Home Workouts

Here are a few options for you to utilize when you can’t make it to the gym or are travelling and don’t have access to a gym.

These are all very quick and most require no special equipment whatsoever…so no excuses!

The below videos progress from very easy warm-up movements up through bodyweight conditioning and even a kettlebell complex for those of you with access to bells and the technical abilities to properly utilize said bell.

You can sprinkle these sessions in at several different times throughout the day, do one a couple of times consecutively to turn it into a workout, or stack multiple together to really crank it up!

Workout 1: The Warm-up

YouTube Preview Image

Workout 2: The Basics

YouTube Preview Image

Workout 3: Hold It!

YouTube Preview Image

Workout 4: Sweaty Mess!

YouTube Preview Image

Workout 5: Kettlebell Komplex

YouTube Preview Image

Give these a shot and let us know what you think!

Milestone Monday

188I hit a bit of a benchmark yesterday morning. We’ve had this fancy scale for a couple of years now and I had originally put 188 as my “goal” weight, and for a long time I was trending in the opposite direction.

I saw that number pop up this morning and although an arbitrary number, it made me smile. In addition to hitting that, it also equals 25 pounds lost since April or May when I started to get my ass back in gear.

How’d I do it? Simple!

Not easy, but simple.

Obviously I know what I’m doing and know the steps that need to be taken in order to make these things happen. The challenge being, I was in some really bad habits from Vanessa’s pregnancy and the first couple months after Isaac was born and changing said habits was going to be a tricky situation.

Instead of forcing myself to do things, I decided to organize my life in a manner that was going to be conducive to making the changes I was looking for.

Eric 4-22-16 to 8-6-16 front

4/22/16 weighing 206, 8/6/16 weighing 188. Nothing crazy, just lots of consistency.

2016-08-07 21.39.19

One of the single biggest keys to my progress is ALWAYS having food available to me.

First and foremost I knew I needed help getting my eating habits back in order after months of “lazy” eating so I reached out to Jim Eaton to help me develop a nutrition plan that I could stick to.  Evolve Your Eating evolved (haha) out of that conversation and has been helping tons of people do the same! FIT members get a super duper discount, and you can learn more about that here.

2016-08-07 20.51.12

Prep, prep, prep!

This has been absolutely life changing for me, as I went from eating junk on the run to being “program complaint” 98% of the time for over 3 months at the time of this writing.

This is a very simple program that is designed to make sure it helps you succeed, not to make you feel like a failure!  The hardest part of this is making the time to plan, shop and prep food.  These things are absolutely mandatory and are the key to my success.  I’ve got it down now so a one hour prep session twice per week pretty much gets me where I need to be.

Click here if you’d like to learn more about Evolve Your Eating. New sessions start the first of every month.

It would take me forever to write up all of the benefits that this has had for me, so you’ll have to let some pictures do the talking here.

 

Eric 4-22-16 to 8-6-16 angle

I feel so much better both physically and mentally than I did a few short months ago.

I got myself some training partners. Knowing that Lucas Hardy and Brian were waiting for me to show up made sure that I did so.  Some people have mentioned that it is weird that I own a gym and am training elsewhere.  This is a good opportunity for me to explain my thought process here.

When I’m at FIT I work.  That’s the habit I have gotten into over the past couple years of 16+ hour days. When Lucas reincarnated Bodyworks Gym, it was a perfect opportunity for me to use that as a catalyst in making my own changes.  You see, his father Jeff Hardy put me on my first workout program in 1995 and I was using the exact same equipment that is currently at Bodyworks.  That coupled with the fact that I have been training martial arts of some type at Bodyworks on and off for 30 years, combined for a situation that favored me showing up and getting things done.

I haven’t been training “hard” per se, just showing up and getting some good quality reps in a couple days/week.

2016-08-07 08.55.42Another thing that may seem simple is that I started walking more. Specifically up hills with Isaac on my back (32 42 pound pack weight this morning). I can’t emphasize enough how much value this adds both physically and mentally.

Find a friend and go for a walk.  Get a dog and go for a walk. Borrow a friend’s dog and go for a walk. Get the picture?

It may seem simple, but there is a tremendous amount of value in a daily walk.  Once again, as you get more accustomed I strongly recommend you start adding some weight to a pack and focus on walking with perfect upright posture.  As you get used to that, begin heading up hills!

Bottom line: Get out and move.

I have been vicious in protecting my sleep. I have 3 days/week with less sleep as I have to be up at 5 and I’ve been trying to get a bit more on the other days.  I don’t often go out and if I do, I don’t stay out long.  Sleep does many things including regulating hormones.  Hormones play a huge role in how you function, feel and look.  Pretty important stuff if you ask me! (This is coming from a guy that rocked 4-5 hours/night for many years getting this place going.)

isaac backpack

My walking and working buddy ready to go!

I do lots of manual labor. This is an interesting one.  For years I didn’t like it and thought it was a waste of my time.  My opinion has TOTALLY changed.

I’m adding value to our home and building an environment we can enjoy as a family.   I’m able to get things done while being active, and now I just put Isaac in his little pack and he’s learning the value of work before he can even walk!

I bang out sets of push-ups and swings as often as I can. 30 seconds here and there adds up over time.  This is known as the frequency method or as some call it “greasing the groove”.

You don’t need to kill yourself with brutal workouts, just make sure to continually do quality reps throughout your day and they will add up!

It doesn’t need to be fancy, just do it!!!!

Here are examples of ways to get in extra swings, additional push-ups and up your walking game respectively.

I’ve been getting back into Jiu-Jitsu.  This has been a passion of mine for many years, but life has a way of not allowing me to train consistently.  Injuries, work and scheduling conflicts have made my training incredibly sporadic over the years, but I’ve been getting 1-2 sessions/week with John Sanders for the past couple of months and it has BJJrekindled my love for the art.

I actually signed up for a competition at the end of the month, and that has been a huge factor in ensuring that I stay the course in all of the other areas listed above.

I’ve put a lot of blood and sweat into this process and if all goes well, I will have lost 32 pounds since beginning at 213 and (hopefully!) weighing in at 181 on the 27th. ***Edit, I weighed in at 179.5!!!***

So I ask of you 2 things this beautiful morning:

1. Please take any of the “simple” strategies I mentioned above and implement them for yourself.  Info on the Evolve Your Eating program can be found here.

2. If you would like to read about some of the lessons that I have learned while undertaking these changes, you can do so here!

 

At Home Workout September 2015

Here is your holiday at home workout:
1 Burpee >>>>>Loaded Carry down, 1 Jump Squat <<<<<<<loaded carry back
2 Burpees >>>>>Loaded Carry down, 2 Jump Squats <<<<<<<loaded carry back
3 Burpees >>>>>Loaded Carry down, 3 Jump Squats <<<<<<<loaded carry back
Continue to 10 reps and repeat if you are feeling fancy!
Notes:
*You can use any heavy object for your carries such as a sandbag, keg, log, wheelbarrow, human etc.  Just be sure to use proper mechanics!
*Switch sides on the way back if you are carrying something on one side of your body.
*Carry a distance of your choice between 100-300 feet.  Note hills will spice this up!
Contest:
Post a video of you getting friends and family doing ANY kind of activity (note creativity may get you an extra entry!), tag the people in the video as well as Fun Intelligent Training and you will be entered to win a FREE fit tee!
Simple!