WTF is a BAM, JD?
When I used to work at Goodlife, as a personal trainer, we had sales goals to achieve.
Anyhow, we used to have these “Bare Ass Minimum” sales goals that my Fitness Manager and myself would collaborate to set, monthly.
Today, I’ve stolen a page from my FM’s playbook and set up the concept of a BAM in training; a Bare Ass Minimum to achieve as part of a training program.
All of us, myself included, sometimes get caught up in life.
A ‘BARE ASS MINIMUM’ is a habit/action goal to achieve that’s not only part of your program as a whole, but a small chunk of the puzzle.
Programs can be pretty grand in their own right and when you have kids to pick up from school, meetings to get to, vacations to bask in etc., you need a BAM when life happens.
BAMs are no longer than 10 minutes and can be something as simple as:
- 200 KB Swings in 10mins (any which way divided)
- 1 mile run
- 3×10-12 on Bicep Hammer Curls + Tricep Dips
The parameters can be whatever you want them to be, but they are simply PART of a bigger program; again – THE END GAME (Goal).
Point is, it’s the little steps that add up together that’ll get your ass where you need to be. These little steps need to be stepped consistently and BAMS, in my opinion, are a safety mechanism that will keep your momentum going when life gets you caught up.
Create your own or steal one from above.
Have A Strong Day.
A few weeks back, the world lost Tommy Kono.
Studying and Training in the sport of weightlifting under a coach, I NOW understand FULLY how technical this sport and its lifts are.
Beyond that, as with most weightlifters that I’ve met, there’s this common respect for fellow lifters, the bar and the platform.
by TOMMY KONO
If I had my way, the weightlifting area would be treated like a “dojo” as the martial arts students would use their area and equipment for training.
The entire area would be treated with respect from the bar to the barbell plates, from the chalk box to the platform.
The barbell bars would never have the soles of a lifter’s shoe get on it to move or spin it, no more than you would place your shoes on the table top. The bumper plates would never be tossed or stepped on.
The barbell will always be loaded with double bumper plates on each side whenever possible to preserve the bar and the platform. The purpose is to distribute the load over two bumper plates instead of one with an assortment of small iron plates.
The barbell lifted would never be “thrown” down or dropped from overhead except for safety reasons. The hands will guide the bar down in a controlled manner as it is in a contest.
Anger from a failed lift will be controlled so no four-lettered words would be used.
Instead the energy for the anger will be directed for a positive result.
A good Olympic bar will never be used on a squat rack for squatting purpose. There is no need to use the good bar on the squat rack where it could ruin the knurling or cause the bar to be under undue stress, damaging the integrity of the quality of the bar that makes it straight and springy.
When a lifter finishes using the area for training, it would be left neat and clean with the barbell bars and plates properly stored.
Imagine how it would be if you did not have the gym to work out in and had to go to one of the spas, health clubs or fitness gym to practice Olympic lifting.
Imagine if you did not have a “good” Olympic bar and bumper plates for training.
Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse – the money coming out of your own pocket.
Treat the Olympic barbell bars, bumper plates, platforms and any items used for training or competition with respect.
Development of a strong character begins with respect even for innate objects.
Character Building begins with Respect and Responsibility.
It all comes down to treating gear and equipment as if you paid for it yourself. If you really appreciate the art of lifting and training and movement, then have enough self respect to not only clean after yourself, but to preserve the gear for the entire community to use.
Knowledge of Self.
Previously, in Part 1 of Christmas Hacks, we talked about the Eating aspect related to staying on track towards your fat-loss and performance goals. In this section, I’ll get right into the Training + Movement aspects to focus on during the next 2 weeks of gluttony, over-indulgence and sloth that come along with the Holidays.
1. BODY AS ONE PIECE
2. MOVE FAST AND SLOW
Aerobic training, which is slow and long over time at low intensities does much for recovery. Whether “recovery” is from the previous day’s “Strength/Power/Resistance/I did weights” programming or “recovery” is from simply being inactive or missing training sessions during the holidays – Moving slow and low does wonders for the body when it has rust to kick off and rids fogginess of the mind. “low and slow” DIRECTLY trains your aerobic capabilities while indirectly enhancing your anaerobic capabilities.
“So what is it, JD? High Intensity or Low Intensity. Make up your mind!”, you might be thinking.
Whether it’s treadmill Hill Sprints interspersed with treadmill walking OR Kettlebell Snatches interspersed with Planks OR Sled Pushes interspersed with walks – I aim to Work and Rest in an Interval Training format no longer than a brief 15 minute session. I’m in, I’m out and I’m feeling refreshed knowing that I not only got the best of both Anaerobic and Aerobic Worlds, but I’m strutting out of the gym knowing that I’m a Caloric furnace, even hours after I’ve left the gym.
3. BE MINDFUL
If it’s one thing I’ve learned from the current and last 4 months of weightlifting under my coach, it’s that focus is everything. You might think that clearing your mind is simply too new age for you, but TRUST ME, a mind is a terrible thing to waste (in the gym).
Focus your mind to complete your lift.
BEING MINDFUL, might be a hard concept to swallow, but BEING MINDFUL in the context of your training and especially during the Holiday season is exactly what your mind and body crave.
If you’re not able to do yoga or set aside 10 minutes daily for personal meditation time, then focus on your lifts if you’re a lifter; Visualize.
You need and owe it to yourself to DECOMPRESS your mind.
Face it, socializing, shopping, wrapping, praising/worshipping and even eating/boozing all take a lot of work and drain your body and headspace.
4. TAKE A HIKE
Get out of the stuffy restaurant or home of your hosts; tell them you have to take a call or have taken up smoking (Don’t actually do it) or forgot something in the car. Go Walk. You need fresh air and your guts inside of you need to digest, which simply isn’t efficient when you go sit or lay down.
5. SLEEP + RECOVER
Your body needs to digest and heal itself, not only from your training, but from your holiday food and drink. Give yourself enough hours after socializing and late night partying to rest properly.
In regards to recovery – as always, tack on some mobility/flexibility and release into your training and day. Enhance your performance by noting that you’ve likely missed training days, modified training days or overtrained when you were able to fit in a training day, as a means of compensation. The end result is rust and really, soreness. Do the things you know you need to do in order to RECOVER.
Remember, the goal is Performance and Fat-loss, Not zero training or mediocrity in training.
These are just a few important Training + Movement Guidelines to Hack Your Programming with amidst the Partying.
Merry Christmas to all and Have and Healthy and Happy 2016.
Evolve or Die.
Video Piece on Legendary Strongman, Bill Kazmaier.
He seems like a gentle giant…but remember, don’t mistake kindness for weakness.
I heard he’s coming to town. Hmm?
Although the accessibility of new fitness, exercise and training rituals and programs are faster than they’ve ever been in history via the internet, there’s nothing quite like going back in time and reading about how the Strength Community of yesteryear sought and found their strength.
Thanks to Art of Manliness, here’s a great article showcasing a few odd exercises to increase ‘Physical Vigor’.
A perfect “To-Do” for anyone’s morning – somewhere before your morning run, yet after your ‘Sun Salutation’.
Have A Strong Day.
The 2 and 5 Minute Rules of getting stuff done has been around awhile, apparently.
The 2 Minute Rule of Defeating Procrastination (Starting)
This concept is brewed in Newton’s Law of Motion that, “An object in motion will stay in motion.”
The 2 minute rule is great because it tackles our laziness by simply starting our dreaded task. That really is often the hardest part – STARTING. Whether it’s training, savings, work or relationship-related, start your task the moment you think of doing in within a 2 minute window.
You’ll be surprised that you’ll probably end up finishing in one shot.
The 5 Minute Rule of Defeating Procrastination (Consistency/Repetition)
Thereafter, dedicate 5 minutes here, 5 minutes more there and 5 minutes more later on or even tomorrow.
This concept is brewed in Psychology’s Cognitive Behavioural Therapy.
These 2 rules might seem like little things and overly-simplified, but that’s the beauty of it; It’s DOABLE and you’re already making strides further than you were doing nothing and procrastinating in the first place.
Get Started and Be Consistent.
Evolve or Die.
I’m Sick. I’ve been sick over the last few days. I’m a big sick baby.
So how do I cope? Do I still train?
Let’s look at the common cold or flu situation…
But let’s not downplay Health. Let’s not downplay rest. Let’s not downplay proper nutrition, too.
To get healthy from illness, You need to:
B) EAT A SURPLUS OF NUTRIENT DENSE FOODS
As for Training…
A) DELOAD/GROOVE THE MOTION
B) WORK ON RELEASE, MOBILITY AND FLEXIBILITY
C) INCREASE REST PERIODS
I’ve learned, especially over the last two nights, that Moving is pretty damn therapeutic. Moving during illness, whether on my own, doing my own program or coaching a class makes me feel pretty damn good and better.
Strength Seekers, in training, as in eating well, as in sleeping, as in studying, as in saving money and investing – it gets hard.
Sometimes, we get lazy. I’m not really sure what steps we took to carve out this path of Sloth, but I’ll share a powerful video and concept that’ll hopefully light a fire underneath your ass and get you going.
Here, the SealFit Coach + Commander, Mark Divine breaks down, Laziness as, “A Feeling of Incompetence”.
CONSCIOUS INCOMPETENCE (+ REALIZATION)
CONSCIOUS COMPETENCE (+COURAGE)
UNCONSCIOUS COMPETENCE (+MASTERY)
Hopefully, a brief understanding of where we fall within this continuum helps you as much as it helps me.
The title of this entry might sound almost too elementary, but considering how cold it is this winter, here in Canada and much of North America, I felt it’d be fitting to explain the actual “Importance of a Warm Up” in the context of training…just in case you forgot.
The Warm Up part of your training is, in my opinion, equally, if not MORE important than the actual training, itself.
A Warm Up is and should be performed in order to…well….WARM UP.
To train or compete cold, places your body and its individual organ systems in a really bad place. Muscles aren’t as pliable as they should be; pains and soreness haven’t been managed through foam rolling release and mobility; the skin and bones, alike, simply aren’t as effective in their operations and functions as they could be when brittle or cold; the heart and nervous system hasn’t gradually built up their contraction rates and firing capacities.
Moving, and literally grooving into your activity gradually, will set you into the right frame of mind, whether Rage Against The Machine is playing over the background speakers or not. Moving kickstarts and reinforces your mind to be ready; “Readiness”.
INJURY PREVENTION and PRs
Competition aside, What about Health?
At the end of the day, as a Strength Coach, for myself and my athletes, I ultimately use the Warm Up to “Activate”; to elevate you and have you ‘here’ in the moment; in a given point and time.
You do that, and you WILL perform at your best in the gym and outside in the real world.
It’s a pretty heavy concept that I’ll challenge all of you to explore in your own training for decades to come and I’ll be reflecting on the Warm Up more and more in future posts.
In the meantime, here are a few Movement Snacks/Movement Meditations/Movement Expressions/Warm Ups that I think you should go to as your “Go-To”.
Evolve or Die.
Movember is just around the corner, and if you’ve spotted me at the head of your class, or in a one-on-one setting, just the same, then you’ve caught my face-fur harvesting in progress. This lack of contact with my razor, is all a means of setting the groundwork for Movember, when I’ll be raising funds towards Prostate Cancer Research, as well as doing everything in my power to create an awareness towards men’s health. My moustache, during this time will literally and symbolically, change the face of Men’s Health, while creating awareness and solidarity surrounding the matter.
One of the initiatives in this year’s Movember 2013, is “MOVE“.
MOVE is pretty much a call to arms for all Mo’Bros and Mo’Sistahs supporting the Movember Movements. It demands that each and every one of us, literally “Move” – in all forms.
In other words, it’s physical activity; it’s MOVEMENT; something that will make all of our lives that much better in quality and hopefully, longer.
I, therefore challenge all of you, men and women Strength Seekers out there to get off your asses at some point for duration of Movember and Move.
Watch the video below for details + Stay Twuned to all of JD Training’s Social Media for tips and propaganda surrounding this very important Movement next month…
Evolve or Die.