Is there something that you need to bring back to your training routine? What was old must now become new.
Is there an exercise - or series of exercises - that you used to perform routinely as part of your training regimen that has now faded away? For 6 months? A year? Two years?
I recently brought an exercise back into my routine that I hadn't done in about 3.5 years.
What is the secret, magical exercise you brought back? And what powers does it hold?
It is - wait for it - the SAND. BAG. GET-UP. That's right, the Sandbag Get-up - or SBGU for those indoctrinated in the ways of the SBGU.
The SBGU is awesome. The SBGU is hard. The SBGU is simple. These are three great principles for a great exercise - or series of exercises. Effective, hard, simple. BOOM - incredible recipe.
What is a SBGU you ask? Well, my friend, it's quite simple. You pick up a 40#, 60# or 80# sandbag, put it over your shoulder, lay down, and get back up. Simple right? Sure - in theory, but in practice it's a damn hard exercise that primarily focuses on your core, your lungs, your mind and your legs. And all in about 10 minutes! Put 80# on your shoulder, lay down and get back up for 10 minutes. It's effective.
Look, if this thing were an infomercial for the SBGU - you'd already have bought 3 of them - even if I told you that you have to fill them yourself. Wait, I have to buy it AND fill it up!? How do I get more of these super simple sang-bag thingys that cause me to work extremely hard?
I first learned of the SBGU through the Mountain Tactical Institute's founder and head coach, Rob Shaul (back then it was just called Military/Mountain Athlete). Rob incorporated this incredible exercise into multiple work capacity and stamina sessions and included it as part of his Operator Ugly fitness assessment, which is a series of strength and work capacity based events.
I did SBGUs often for a period of 5-5.5 years, always seeing improvement in my overall core and leg strength while doing them - and certainly improvement in my work capacity.
Well, some of it was my job. I was extremely busy for 2+ years and it takes a bit of work/coordination to lug around the sand-bag and find a good spot to use it...most regular gyms don't have a place where you can just get insanely sweaty/dusty and then leave.
Some of it was - you guessed it - they were just hard. SBGUs are very challenging...it was easy to leave them out of my programs.
The reasons I started doing them again, however, far outweigh why I stopped doing them a few years ago.
What exercise/training run/ride/swim have you stopped doing that you used to do? Is it a hill run? A hill ride? The extra 10 minutes of paddle board work in the pool?
I'm guessing you've got the time to layer those key exercises/training sessions back into your training program, and that in most cases - you SHOULD layer them back in.
If you've deliberately left something out because it's hard and slightly inconveinent...consider adding it back in as you head into the summer months of training - it just might make the difference you've been looking for.
Train hard. Train smart.
Talk to you soon.
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When you think of “vitality” what do you think of?
For most people, it’s some image of an active life, bursting with energy: shining eyes; spring in your step; the zest of life.
But if you go just a little bit deeper into this idea of vitality, it’s not some abstract, ephemeral quality reserved for the chosen few with the right genetics. It’s a very real thing, grounded in the biochemistry of life.
And it ultimately comes down to your body’s ability to make biological energy, a complex process collectively known as “metabolism.”
So if you want to enhance your vitality, it makes sense to start with the master regulator of metabolism –– the one gland that controls metabolism and energy for every single cell in your body:
The Thyroid Gland.
And learning how to dial in its health is one of the most powerful ways to enhance your energy, speed up healing, and simply feel more alive.
This study examines the effect of PerfectAmino on the plasma amino acid levels in 5 patients at an Integrative Medical Clinic in Clearwater, FL. Fasting levels of essential serum amino acids and glucose were taken, and then 10 grams of PerfectAmino were fed with repeat serum levels of amino acids and glucose taken at an average of 41 minutes and 103 minutes afterward. The data showed that in every case blood levels of essential amino acids increased significantly from fasting levels with no increase in glucose levels. Additionally, levels of conditionally essential amino acids, (Arginine and Histidine), had increases as well, demonstrating that with PerfectAmino both conditionally essential amino acids can be produced by the body when PerfectAmino is fed. We conclude that PerfectAmino in both tablet and powder from are well absorbed after oral feeding and have no significant effect on blood glucose levels.