30 Day KickStart!

Exercising and eating healthy was last year's (and many before that) most common New Year's resolution. The problem with most resolutions is that they lack the one thing that determines whether or not you'll stick with something...a plan. Habits take planning and time, and ultimately, exercising and eating right should be a daily habit that you make part of your life throughout the year. With my 30 Day KickStart, I've taken the part of the planning out of the equation, and I'll be along with you the first 30 days of this year to help you integrate it into your life. The last piece of the puzzle is you taking the first step and starting the program.

30 Day KickStart is a three part healthy living program.

1. The activity portion includes 3 workouts that are designed to be repeated for 4 weeks. They can ALL be done at home with NO equipment. All exercises have links to youtube videos. For the other days of the week, there are instructions for how to get more walking (or other cardio) and general activity into your day. The workouts also include flexibility and mobility work to keep your hips, knees, shoulders, and elbows moving pain free, and core work to help you avoid back pain (one of the most common issues people go to physical therapists for).
2. The nutritional tips require NO calorie counting or food journaling. Healthy diets like this are about limiting the types of foods that bring along health problems and weight gain, and eating more of the kinds of foods that promote health and healthy weight management.
3. The sleep recommendations are designed to allow your body to get the rest it needs to recover from workouts, deal with daily stress, and regulate hormones responsible for healthy weight management. 

Along with the program that you can customize to fit your schedule, you'll get one email a week to ask me any questions you have about the program and/or your progress. Nutritional tips can be Googled if you want to see the peer-reviewed studies that back them up, and the exercises all have videos linked to them. So the email is more of a time for me to help you integrate this program to your daily life and help with any issues you're having along the way.

I want to remove any barriers you may have to starting a healthy 2015, which is why I'm asking less than half of what you'd pay to train with me or another trainer in person! So if you're ready to start the 30 Day KickStart, click the PayPal link below and I'll email you the startup pack!

30 Day KickStart
$15.00

SILVERBACK 2.0

Silverback 2.0 is here!

This functional mass program is designed for any lifter looking to gain muscle that can actually move weight. For traditional lifters, the addition of heavier lifts along with some Olympic lifting will challenge your body in a new way, sparking some growth and breaking up any plateaus you may have hit in your pursuit of gaining muscle. Crossfitters may find the program especially beneficial as many are limited by their strength/size in competitions, but don't want to lose too much conditioning or gymnastics skills. In this split body program, you'll still squat, deadlift, bench, press, snatch, clean, and jerk, while working accessory and bodyweight exercises to aid your progress. Mobility and prehab workouts are included daily. 

CLICK HERE for a preview of the workout along with instructions on the structure of the program. 

The program is set up to run as a stand alone 5 week program, but instructions are given if you'd like to run it for up to 11 weeks. Included in the price of Silverback is 5 weeks of email correspondence with me to address any questions you have regarding the program, your nutrition/supplementation, and your recovery. 

Personal training sessions with me are anywhere from $45 to $61 an hour, but I'm selling the entire thing with correspondence for less than I charge for 1 half-hour session. 

Welcome to the jungle...

Price: 

$20.00

Simian: Week 3

Metcon intensity is down a bit this week as we're halfway through.

Week 3

Simian: Week 2

Watch your intensity as the week progresses. It gets real...

Week 2

Simian: Week 1

Simian is a program that's based around truly functional human movement. A high emphasis is placed on bodyweight movement proficiency because in the end, it doesn't matter how strong you are if you can move your own weight. There are a lot of multidirectional movements and less popular functional exercises that you won't find in traditional Crossfit programs that are put in to help you realize some of the gaps in traditional programming and how to address your weaknesses. Recovery is KING. If something hurts, you need to lay off an exercise, or you just need to back off a bit, do it. It's a 5-day modified push-pull split so you shouldn't have to worry too much about overtraining, but as the nature is with bodyweight movements, your grip is going to be tested. 

The basic premise of each day is this:

1. Prep

2. Skill
3. Load
4. Work
5. Play

Prep is mobility and prehab exercises, specifically the shoulder girdle and hands. Skill is where we practice high skill and resistance gymnastics/bodyweight movements in low repetition sets. Load is barbell work and includes Olympic lifts. Work is traditional (and nontraditional) Crossfit WOD's as well as sprint work. Finally, play is where we take time to freestyle around with movements in an unstructured, unstressed environment and can also serve as additional skill and mobility work.

Tuesdays and Fridays will have more load work than skill. Thursdays will be used as active rest, or a long/slow effort cardio day for running, swimming, climbing, slacklining, parkour, etc. Sunday is rest/mobility.

Here's the link to the google doc: Week 1

Sliverback: Week 7

Here it is. The whole thing is here. The old links from previous posts won't work so use this one for the entire 7 weeks of Silverback. 

Week 7/Full Program

Silverback: Week 6

Eat up, we've only go one more week after this...

Week 6