priority management

7 Things I “Learned” On Vacation

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1. Nature is a good relaxer.

Some people like the mountains. Some people like the beach. I fall into the second category. We went to the Turks & Caicos – a group of islands in the Caribbean for our last vacation without kids. I splurged and got the ocean view room. What a great decision!

It was so refreshing to sit on the balcony and watch the ocean. It was even better to sleep with the french doors open and have the waves put me to sleep. And even better was to just sit on my lounge chair soaking up the sun and reading a good book or two.

In today’s fast-paced modern society, I don’t know how many people spend time outside in Nature, but I’d be willing to bet we’d see a pretty good drop off in anxiety medications if people spent more time outside. There’s just something incredibly relaxing about being outside, at least for me anyway.

2. Slowing down is good.

I am a very Type A individual. I have a hard time slowing down. With the approaching birth of our son, I have made some major scheduling changes to allow me to batch all my work into parts of the day and to batch all my relaxing into parts of the day. It used to be that I’d literally work all the time – during the day, between clients, before and after dinner, just before lights out… Many times busy, but not so productive.

Vacation was yet again another reminder that taking time to slow down is good for the body and the mind. We both slept a lot this vacation – especially the first couple of days. Apparently, we needed the rest and the change from the daily “grind.”

3. Time is precious – use it wisely.

Time. I love it and hate it. I love it because of all the stuff I can do. I hate it because of all the stuff I fail to do. But when you really stop to think about it – you never get time back once it’s spent. It’s the only thing I know of that is “non-renewable.”

I was forced to look at how I spend my time and how I want to spend my time. I have to admit, as much as I love to train – it wasn’t a top priority on vacation. Sure, I went to the gym, but the work I did was minimal – just some maintenance stuff to counteract all the sitting around. (One thing I’ve learned over the years is my body won’t let me just sit around even on vacation – I have to do some exercise.)

But honestly, I wasn’t overly concerned with “missing my workout.” The older I get, the more I truly view workouts, or training, as a means to an end, not the end in and of itself. (More on that later…)

So the best use of my time on my vacation was spending time with my wife. Speaking of…

4. My wife is truly my best friend.

It’s amazing how you can go through your daily grind and say “I love you” and not that it becomes ritualistic, but that it almost becomes habit. The grind is just that for many of us – it wears us down if we let it. (I do my best not to…) And because of this, sometimes we just take for granted that our spouse will always be there. It’s not until something bad happens that your jolted awake to the possibility that she or he might not be there. (Yes, everything’s fine – no, nothing bad happened.)

I’ve been thinking a lot about this lately as I’ve watched her belly grow.

In about 3 months or less, life will no longer be about us.

And that was the point of this vacation – the last true “us” time for probably 20+ years. It made me realize how long we’ve know each other, how long we’ve been together, and how well we know each other. And I’m incredibly thankful that God put the two of us together. I can’t imagine life without her and don’t want to.

Vacation just reinforced this. Sometimes it’s easy to take your spouse for granted.

5. Food is meant to be enjoyed (within reason).

Admittedly, this sounds strange coming from me. It would be fair to say that I am perceived as Draconian in my approach to food – “it’s only fuel and that’s all it needs to be.” But there is something intensely pleasurable about a really good meal.

As I age, I have been slowly changing my stance and exploring my views, beliefs, and perceptions about food, diets, and eating. For example, a couple of years ago, I departed from my 6 meal-a-day regimen and went on the Warrior Diet. That lasted 6 weeks before my body rebelled and I ended back up at a 5 meal-a-day plan.

Recently, I came off most protein powders and started eating 95% of my food as whole foods and dropped my meal schedule down to 4 meals per day as an experiment. (I hate that extra prep time…)

But, I LOVE a nicely prepared and tasty meal. What does that look like? On this vacation there was a lot of fish in various cream and butter sauces with mixed veggies and even some potatoes. And of course the obligatory glass of red wine with dinner (good for digestion and overall health you know…).

It was nice just to sit down and enjoy a meal together that someone else prepared. I’d like to do that way more often.

And now, with the boy on his way, I’m looking for ways to enjoy my favorite foods even more often than I have in the past – to go beyond the “tricks” that I’ve used with such success. (More on that later too…)

6. Reading fiction is good for the mind.

Up until a couple of years ago, all I read was non-fiction – anything I could get my hands on regarding strength and fat loss. All the time.

Then, my wife gently poking fun at me, suggested I read some fiction. “What a waste of time!” I thought. How wrong I was! I really enjoy reading fiction – especially military fiction like Tom Clancy. So I took The Cardinal and the Kremlin with me and finished that up on Day 2 I think.

There is something so relaxing about reading something that transports your mind to a far away place (and time). Tom Clancy may not be your cup of tea, but if you want a great night’s sleep, read some fiction before bed. You’re brain will shut down and you’ll sleep much better. I always do.

7. Simplifying life is one of the keys to happiness.

Accumulating stuff. It’s the American Way. Bigger. Better. More.

We stayed in a studio suite on our vacation. There was a small kitchen with a place to eat, a really nice bathroom, a balcony with a chaise lounge and a table and two chairs, a dresser, a closet, nightstands, a chair with an ottoman, and of course a big king sized bed.

Although it was probably 600 sq ft or so, we really didn’t NEED anything else. It was freeing in a way to “only” have that much space. And even after a week, I was perfectly fine with “only” that much.

It’s funny how the American way of life convinces us that the lie is true – the more the better.

I was thinking about it – at the end of the day do we really want more stuff? No! I think we all want more time to do the things we love. The less we have to tend to, the easier this is to do.

But we always tend to think that more is always better.

Take workouts for example.

Why spend an hour when 30 minutes will do? Why use 3 exercises when you really only need one? Is it because we have “freedom of choice?” or live in the “land of opportunity”? I don’t know.

I just know that moving toward the simpler sure felt more freeing – more liberating. And that’s a direction I want to move – more free with more time to do the things I want to do – enjoy my family more and my life more.

The ONE Thing…

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The first week of the new year is almost over.

For some, the exuberance and promise of potential change is wearing off as they face the mundane routines of daily life.

Bummer.

Here’s the ONE thing you can do and it’s the ONLY thing you need to do in order to achieve your goals –

MEASURE.

It’s that simple.

I think it was Peter Drucker, a social ecologist, who said, “What’s gets measured gets managed.”

Where do you want to go?

It doesn’t matter if you don’t know where you currently are.

Take fat loss.

It’s a popular topic this time of year. Lots of people are not only trying to lose those extra pounds they put on over the past 6 weeks of 2010, but also those same 6 weeks in 2009, 2008, 2007…

And there’s a lot of confusion about what diet to be on, what workouts to do, etc.

But none of that really matters if you don’t have a starting point – or more importantly, the most accurate starting point available to you.

For fat loss, the traditional form of measurement is the scale. Which is ok and better than nothing. Another form of measurement is the tape measure.

What Do You Have To Measure?

The important stuff.

The stuff that matters.

The stuff that actually creates change.

Stuff like –

– Food portions
– Weight used in workouts
– Sets and reps in workouts
– Rest

Simple things.

Bad News – Good News

The bad news is that when you look at those types of things you may panic.

How are you going to fit all that stuff into your current hectic schedule – work, kids, meetings, kids, time with spouse, kids, “honey-do” lists, on, and on, and on…

The good news is that if you pause, take a deep breath, and think for a minute, you already do these things – you know how much money is in your bank account, how many groceries you need each week, and how much gas is in your car.

And if you just take what you already know, what you already do, and apply it to your quest for a leaner, meaner, tighter, lighter you – you’ll be massively successful.

How To Get Measuring Now

1. Find your starting point. Step on the scale. Measure your waist with a tape measure.

2. Record that number. Preferably right next to your target or goal number.

3. Measure how much (in calories) you need to eat each day. This of course will be less than you are currently eating.

Good starting points are –

– bodyweight *13 if 10lbs or less
– bodyweight *12 if between 10-20lbs to lose
– bodyweight *10 if between 20-30lbs to lose
– bodyweight * 9 if more than 30lbs to lose

And then actually measure the amount of food you eat each day. (If you don’t know for sure, you’re just guessing…)

4. Measure your workouts by recording the sets, rest, weights, and reps in a log. If you don’t have one, get one, otherwise, how will you be able to tell if your making progress?

5. Repeat this process as often as necessary.

– Weighing in: 1x week
– Measuring food: Every meal
– Recording workouts: Every workout

“But It’s So Inconvenient!”

I know what you may be thinking – this will be really inconvenient and take too much time.

Yeah, it may be, but you know what’s REALLY inconvenient?

Flying to your parents house in a foreign country and having to take unpaid leave to do so because your dad has to have heart bypass surgery.

What most people don’t know is the heart bypass surgery is actually “elective” not “necessary.”

You see, you can “elect” to avoid it or you can choose to have it.

The choice to avoid it is based on making those minor inconveniences now as opposed to inconveniencing your spouse and your children when the doctor tells you that your shortness of breath is due to your excessively high levels of bodyfat and blood pressure that can no longer be “controlled” with just a pill (or 5).

That’s inconvenient.

Another inconvenience is when your admitted to the hospital to have one of your organs removed (like a kidney) because it’s riddled with cancer due to the choices you made earlier in life.

(It’s also very inconvenient for your family…)

The point is, you can choose when you’ll be inconvenienced – now or later, but the point is, you will at some point be inconvenienced.

The Solution.

Fortunately, there are really lots of solutions.

They’re pre-written kettlebell programs – just pick a kettlebell program and follow it.

Just one is fine. Don’t try to outsmart the professionals who wrote the programs by mixing this program with that one. Just follow one. And measure your progress.

(Here’s a great fat loss program with kettlebells.)

The important point is that you actually follow it, and measure your results.

And that’s it – the ONLY thing you need to do to start achieving your goals – MEASURE.

How To Become Instantly Stronger, Part 4

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Multi-tasking arises out of distraction itself.

– Marilyn vos Savant

“No.”

“Excuse me??”

“You heard me – No. I’m not going to do it. It doesn’t fit into my schedule or fit with my goals. In fact, it is a waste of my time.”

Ha! When was the last time you had a conversation like that?

For most of us, it’s probably been awhile.

Learning to say “no” is an art, or more specifically, a skill.

And yet, the key to being truly successful is learning to do just that. It’s the key to becoming instantly stronger.

Learning to distinguish the “urgent” from the “important” falls into that same vein.

There’s always too much to do, to much to try, to many bright shiny objects to be distracted by, especially in the strength world, especially for the average person who “just wants to get in shape.” As my buddy, Josh Henkin said, “Round is a shape.”

Many of us have The Goal.

We have a Clear Vision of The Goal.

We even have a Fixed Attitude – it’s “easy.”

But we fail to execute and truly achieve because we are unable direct our energy.

DE = Directed Energy

Remember our equation for gaining Instant Strength:

Instant Strength = Specific Goal + Clear Vision + Fixed Attitude + Directed Energy

This is arguably the hardest thing for us to do. Many things take a back seat to getting done what we truly want to get done. We attempt to do too many things at once and in doing so accomplish very little successfully.

With regards to strength training, exercise, and working out, it just makes good sense then that you have to exclude some activities to the practice of others.

For example, if you are chasing a 700lbs deadlift, you shouldn’t be running 5Ks. Sounds logical, but I cannot tell you how many people I see and hear of who do things that aren’t pertinent to their goals. In fact, many are contradictory!

So the next time you have a question about a program you are on or about to embark on, ask yourself the following questions,

“Why am I asking this question, really?”

“Is what I’m asking or wanting to do going to detract or distract me from my goal?”

“Is the fact that what I’m asking is not in the program I want to follow actually mean something?”

For example, many of the programs I design are for three days of training a week only. (I posted about my rationale here.) I am very specific about their structures. If it’s not in there, you shouldn’t do it.

Why?

Because it distracts you from the purpose of the program, and ultimately, from achieving your goal. It’s “misdirected energy” – the exact opposite of what we want to do.

So, practice eliminating the unnecessary.

Program Design, Modeling, and Success

One of the ways to achieve any goal is to model what someone who already has achieved what you want to accomplish. Learn what was done, and follow the same steps. This usually works assuming sound principles are followed. Which brings me to program design.

Do you really want to see results in your kettlebell/powerlifting/strength/fat loss program?

And I apologize in advance if this hurts your feelings – then stop wasting your time making up programs and messing around with nonsensical ideas like “Workout of the Day.”

Seriously.

Get a plan. Something that has a timeline. Something that has structure. Something that has been tested and produced results. Something with direction.

Do you really have the time, energy, and know-how to design your own programs? You’re results, or in some cases, lack of them, will tell you the truth.

If not, it’s time to model success.

Modeling saves you time and energy. And not only that, it helps you direct your energy. And that helps you achieve success.

By whittling away all the unnecessary things, you now have more energy, more strength to achieve your goals.

If you struggle with getting the results you want, and want to become instantly stronger, then get on a program.

Do the thing, have the power.

– Emerson

Time, Value, Money, and Other Answers To Your Questions…

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When I was fresh out of college, I used to drive an hour away every Saturday and spend it with my weightlifting coach, who mentored me. He is a kind, generous, and humble man, filled with knowledge I’m sure that most of today’s experts have never even heard of. (As an aside, I am trying my best to get him to put that information into a book, but he’s just survived pancreatic cancer and doesn’t have much energy right now…) But, in some ways, and I say this with all respect, he did me a disservice.

Let me explain.

Ok, one of the secrets to getting stronger, and I don’t just mean with your kettlebells or under the bar, is to change, or expand your view and understanding of your life and the way you view it. Sounds deep, and it is to an extent it is.

How Do You Define “Value?”

Let’s take a look at the concept of “value.” What do you value? For many of us it’s time, relationships, and stuff, including money.

But what is most important of all these?

It depends on who you ask, but if we’re being pragmatic, and only talking about expediency, then it would have to be time. And for most of us, we would rather spend the time trying to figure out stuff we’re not good at then paying those who are good at such things to help us out.

Which brings me back to my coach. Since he gave me so much information for “free,” I didn’t value it when I was younger. It’s only after I neglected it, and paid other people to tell me half the story, that I really started to value his time and information. And even more so, the man himself.

With that being said, let’s jump into the first two of today’s questions, which I’ll lump together in their entirety because they have similar answers, important answers.

Dear Geoff,

After hearing you speak of FMS  – I got screened today  – not bad  – The trainer is really capable (he was a strength conditioning coach for the Dolphins). He said that was really tight in my shoulders and chest  – he suggested that I stop kettlebell for while and work on some stretching and muscle massage. He used a handball on my shoulder and it felt better.

This guy is really expensive.  Can I do it on my own (stretching and correcting some of the problems that he has pointed out) with Pavel’s Resilient program????

I like this guy?  He is good don’t get me wrong but at 100 dollars an hour – is it worth it?

From a poor happy guy with kettlebells in his backyard. – Matt Dubocq

and

Hi Geoff,

Last Friday, for the first time in I don’t know how many months, I was able to snatch the 16kg 40 reps without putting down the bell.  Instead of 7 mins for 100 reps, I completed the 100 reps in 6mins.  I feel I am very close.  I want to ask you…before you take your first RKC, did you train with another RKC?  I recently had to let my trainer (he is currently RKC 1) go due to financial set backs.  I want to go for RKC1, what kind of preparation I need to do besides the snatch test? (Name Withheld)

Ok, both of these are very important questions because they deal with the concept of “value.” Both Matt, and the second person, are dealing with financial issues/constraints, which I understand and respect, because I have been there, and to a certain extent, still am (I have one business that is in major negative cash flow mode… but let’s save that for another time, shall we?)

But what is the value of getting expert assistance? In the first case, it’s a trainer who was a strength coach for the Miami Dolphins. At $100 per hour, that’s a steal in my book. This guy works with pro athletes so undoubtedly he’s got a ton of experience.

Matt – I love Pavel’s material, and Resilient is outstanding, but why not follow the advice and instructions you just paid for? I have not screened you nor has Pavel. So anything we say is a shotgun approach, that although it will work for 9 people out of 10, may or may not be applicable to your specific situation. That being said, if you already have Resilient, then you may want to watch it repeatedly and do the drills Pavel demonstrates to open your shoulders. Then after a period of time (30, 60, or 90 days), go back to the trainer and get re-screened and see if the results changed.

And for the “Name Withheld” – GREAT JOB on your Snatches! You are doing something right! But I need more information to answer your question thoroughly – did your trainer design the program that helped you get these results? Are you capable of replicating these results on your own? If you’re not sure, how much time are you willing to spend to investigate and test methods that do help you achieve those and better results?

The RKC is much, much more than just the Snatch Test. That’s just the entry requirement. (We do that first thing on Friday morning.) Brett Jones wrote an outstanding article giving ideas on how to train for the RKC, which everyone planning to attend the RKC should read, consider, and apply if necessary. (Do a google search – I think it was in an issue of HardStyle magazine – sorry I don’t have it at my fingertips…)

There is always a higher price tag for customization, as there should be. It saves time and energy on the consumer’s part.

So here’s the take away point for everyone – you can always, always, always make more money. Always – despite the gloom and doom on the news. It’s a matter of mindset. But once you’ve spent your time, you will never, ever get it back. So, when looking at questions about “is it worth it,” ask yourself this question, “What’s my time worth?” It has been a hard and life-changing and ever evolving question for me to answer.

Alright, next question.

Mental Mindsets For Constant Improvements

Hi Geoff – I am 57 years old –  5’11” & 171 pounds – decent strength. In 4th week of your training – based on your book.  Can only use 20 lb KBs – will fit in 1 or 2 sets with 25 lb KBs.  Am I a total weakling or is this weight appropriate for someone my age and size.  For next 8 weeks – should I stick with 20 lbs or mix in with 25 lb KBs if up to it or could I possibly gain enough strength along the way to move to the 25 pounders for all sets?  Advice – comments?  Thx – Mike

Mike, I refuse to pass judgment on you and your weights and you should too. The only thing you need to focus on is where you are now and where you want to be. It doesn’t matter how you stack up against anyone else unless you are competing for something. If not, strive to be better. Otherwise, you’ll end up with a negative attitude and go nowhere.

I only compare myself against myself. Even though I want to compete, I’m only concerned with what I can do today and how that stacks up against what I did yesterday and if it’s moving me forward to my goals. Make sense?

And I have to admit, I lied. I don’t know too many 57 year olds who train with kettlebells. Let alone guys your height at only 171lbs. You’re doing lots of things right – keep going! And, oh yeah, stick with the 20lbs-ers, unless they feel way, way, way too light.

Scientifical Stuffs…

Both of these are from Robert Nilsson.

Geoff – In some recent posts on the DD Forum there were some individuals who were asking questions about starting doubles work.  I was going to advocate that they increase their base of experience with unilateral work first so I hit the books to see what I might see.  In my researching I came across the term Bilateral Deficiency (which interested me since I’m way stronger on the right than on the left).  My source indicated that bilateral work decreases BLD.  So my first question is – Can double kettlebell work be considered bilateral?

Great question, Robert. I would call double kettlebell work “semi-unilateral” or “quasi-unilateral” for the following reason.

The stimulus on the body as an organism is very similar to bilateral loading as with a barbell in the legs and hips, but then because the kettlebells move independently in the hands, this affects the arm and shoulder musculature similarly to unilateral loading. Notice I said “similarly.” You will most likely still be able to press more in one hand with one kettlebell than being able to put that same weight in two hands.

For example, if you can press the 48kg for one rep, it does not mean that you can press a 48kg in each hand for one rep. (It doesn’t necessarily mean you can’t either…)

So to get good at doubles work, you most definitely need a base of singles work (less going on in the brain, easier to control and master body positioning, internal cueing, feedback, etc), but you really need to practice doubles work. It’s another “same but different” form of training. I generally, but not always recommend taking the bell you can press for a 5RM and using two bells a size or two below that. The heavier the bell, the bigger the drop I would take.

For example, press a 48kg? Double press 32 or 36kg. Probably 32kg and err on the side of caution.

and

Ligament Strength: I’ve heard this mentioned, but never really addressed.  Why is this important?  How is it developed?

Ligament strength is important because your ligaments keep your bones “tied together” and the more you load your muscles, the stronger your ligaments need to be to keep your bones properly aligned.

There are two ways to develop ligament strength –

  1. Heavy loads, especially heavy support loads – squat supports with 120% 1RM
  2. Light loads, for high reps – 20-30% 1RM for 30+ reps

That’s all I’ve got time for today.

Got a question that needs answerin’?

Email me at support@kettlebellsecrets.com.

Happy Weekend to you all!

How To Become Instantly Stronger, Part 1

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Imagine having the power to do or accomplish anything you wanted. The world would be your oyster so to speak. That 700lbs deadlift PR would fall. That SSST with the 24kg would be an easy 250 reps. Wouldn’t it be cool if there was an exact formula to help you do just that?

Before I tell you about this formula, I know I have some loose ends to tie up.

  1. Normandy. I’ve been postponing doing this blog post. It was a profound experience. I WILL get to it, I promise.
  2. Your Questions. I apologize – I started this series just before I went on the road. So, I’ll get to them this Friday, although they will most likely be in a format that’s the easiest for me to get you your answers – writing. Video is fun, but time-consuming. Not saying I won’t ever do videos, but just not every time.

Ok, back to the formula.

Instant Strength = SG + CV + FA + DE

SG.

SG stands for Specific Goal.

I know what you may be thinking, “Not another goal setting post…” and the reality is this isn’t. It’s about getting stronger – instantly stronger. Remember, strength isn’t just physical. In fact, the physical manifestation of strength, is yes, mechanical in nature, but also psychological, or metaphysical. It exists first and foremost in your mind.

Napolean Hill, in his timeless classic, Think And Grow Rich, states in the very beginning that “thoughts are things.” Which means that thoughts are real. They exist in time and space. They are the seeds of achievement, and as such, need to be cultivated.

When I was a senior in high school, I wanted nothing more than to win our high school wrestling championships. I thought about it daily, routinely. I thought about how it would feel, what I had to do to get there. I lived in the future as if I had already accomplished my goal. And it wasn’t really surprising when I did win. I had already planned it out in my head.

The same goes for any goal – strength or not. It just so happens that we’re talking about getting instantly stronger, so we will apply this concept to that goal.

So, what is it that you absolutely must do? You’re just dying to do it? Is it that 700lbs deadlift or that SSST with the 24kg? (For me, currently, it’s get to 240lbs – already up to 222lbs from 213lbs four weeks ago – because I have better leverage to lift heavy stuff there. And yes, I want to lift heavy stuff.)

Write it down.

And don’t just write it down anywhere either. Write it down in someplace important – someplace you can see and will see routinely. Someplace that is really important to you.

Writing down your specific goal allows your brain to really focus on the task at hand. More importantly, it allows you to actually have a fighting chance at achieving them.

Don’t believe me?

Take a look at this study done on the 1979 graduating MBA class of Harvard Business School. Researchers asked the following question,

“Have you set clear written goals for your future and made plans to accomplish them?”

This was Harvard, remember, so what do you think the answers were?

Probably as high as 90% said “yes” right?

Wrong.

Here are the results.

  • Only 3% had written goals and plans (!)
  • 13% had goals but they weren’t in writing
  • And the rest – 84% had no goals at all (!!!)

Here’s the fascinating part of the study.

The researchers caught up with the class members 10 years later and conducted follow up interviews. Here are the results.

  • The 13% who had goals were earning twice as much as the 84% who had no goals at all

And here’s the mind-blowing part –

  • The 3% who had clear, written goals were earning, on average, 10 times more than the other 97% put together!*

HOLY MOLY!

What do you think that will do to your strength gains??

Imagine where you will be in one month from now. Three months? Six months? One year?

Now go write that down specifically.

In the next post in this series, I’ll reveal what CV is and why it’s vitally important to getting instantly stronger.

Until then, remember, thoughts are things. Go capture your thoughts in writing.

*From What They Don’t Teach You In Harvard Business School, by Mark McCormack, a nice little book my father-in-law gave me about 10 years ago.