After dinner, I did Intu-Flow Intermediate level, with some other exercises added in where I needed it most.

I followed the joint mobility session with a FlowFit session/test. I did FlowFit level [...]]]> June 22, 2009 – Moderate Intensity Day

I was sedentary almost all day today. Naturally, I couldn’t wait for my evening session.

After dinner, I did Intu-Flow Intermediate level, with some other exercises added in where I needed it most.

I followed the joint mobility session with a FlowFit session/test. I did FlowFit level 3 for 14 rounds in 13:45.

One of the requirements for the Circular Strength Training Certification is to be able to do 14 rounds of level 3 in 14 minutes, so I passed my self-test.

Let me tell you, if you want a program that will have you working up a sweat in less than 10 minutes, then give FlowFit a try. I was making it a point to keep my exertion as minimal as possible – I just wanted to pass the test, really – but I started really breathing and I’m drenched. I’ll probably have to drink at least a quart of water before bed just to replace what was lost. This one is ideal for burning fat all over your body and building muscles in places you probably didn’t know you had them!

I haven’t done FlowFit in awhile, and surprised myself with my performance.  I didn’t expect to be able to maintain optimal technique for all 14 rounds, but that’s what happened. I finished each working set in about 45-50 seconds, and then rested for the remaining 10-15 seconds while shaking out my legs and torso.

I will be finishing the evening with some Prasara BodyFlow yoga flows. I’m going to work on Forest flow and Flock of Pigeons Flow to hit these legs.

Later!

Fitness Professional and CST Athlete

It was such a nice day, that I did all of my training outside in the sunshine. I began with a very thorough [...]]]> 4/10/09 – No/Low Intensity Day

The 100 Day Challenge Officially starts today, and part of that challenge for me includes physical preparation for the Circular Strength Training certification seminar in August.

It was such a nice day, that I did all of my training outside in the sunshine. I began with a very thorough session of joint mobility training using the Intu-Flow longevity system. I spent about 40 minutes in total working each joint through mixed levels of sophistication. I spent a lot of time on my shoulders, arms, and legs especially.

Then, after playing with the dog for a little while, I practiced some FlowFit rounds to prepare for the upcoming focus in my training cycle. Here is one of the rounds I filmed for you:

Flowfit – levels 3 and 4 demonstrated

I’m pleased with my performance, although I think my leg swoop was a little off today. I thought it was funny when the sun came out during my upward facing dog – it had been cloudy up until then. I may take the dog for a walk later, and I plan on practicing Forest Flow from Prasara Yoga before the end of today. I am also happy that there is very little muscle soreness after yesterday’s high intensity clubbell training session.

Have a great weekend, and, if you’re with me, enjoy the first day of your 100 Day Challenge!

To your health and success,

Fitness Professional

P.S. you can find more info about the Flowfit conditioning program here:

“I would like to share your core strength video with my patients….many of whom would be quite challenged simply by 15 seconds in plank. Do you have any standing core exercises to recommend?”

I filmed a quick response for Dr. Goodman this morning.

Beginner [...]]]> Dr. Dean Goodman, a practicing chiropractor (website here), asked me:

“I would like to share your core strength video with my patients….many of whom would be quite challenged simply by 15 seconds in plank. Do you have any standing core exercises to recommend?”

I filmed a quick response for Dr. Goodman this morning.

Beginner Core Strengthening Exercises


Every exercise and movement is made up of individual components. You can always make an exercise easier or more challenging by making very minor changes. Isometric planks are an obvious example of how easy it is to adjust the difficulty level.

The beginner level FlowFit exercises that I demonstrated are all very basic variations of exercises that become more sophisticated in the FlowFit program. With each of the four levels, the exercise sophisticates and becomes more challenging. (Here is an example of some level 3 and 4 exercises from the FlowFit program, click here for video).

Ultimately, we all want to perform sophisticated movements with strength and finesse. And the good news is that you can, one step at a time as you deepen your daily personal practice. Each exercise is built from an easier, simpler version, and if we practice the basics diligently our movement will naturally adapt with each and every practice session. There will come a point when you can pick up new skills rapidly, and apply them with strength, finesse, and ease.

The FlowFit program is an excellent all-in-one exercise DVD. I highly recommend it!

To your health and success,

Fitness Professional and Strength Coach

Quad Hop Burpee Exercise A good indicator of your performance is how softly you engage the ground. Perfect technique will [...]]]> I used the quad hop burpee exercise in yesterday’s Moderate Intensity Session (training journal here). One of my readers, Kevin, asked about the details of this burpee exercise, so I filmed a quick tutorial.

Quad Hop Burpee Exercise


A good indicator of your performance is how softly you engage the ground. Perfect technique will be nearly silent, and should involve very little impact at the joints. You should be springing off the ground much like jumping on a trampoline, and this should not fatigue you. If you cannot achieve this during your practice session, then you need to step back to a less sophisticated version.

Don’t increase your training effort until you can do this with nearly perfect technique and minimal (if any) discomfort. If you’re feeling any pain during the execution, don’t do this one.

Again, if you’re not already familiar and efficient with regular quad squats and quad hops, then I advise against trying this more sophisticated version. Practice the basic movements until you can perform them effortlessly, then move onto more advanced variations. You can learn the quad squat and quad hop (and their many variations) from several resources.

Learn 4 levels of difficulty from the Intu-Flow DVD Program

Learn 4 levels of difficulty as part of a complete workout from the FlowFit DVD Program

Learn the quad hop and how to link it together with other exercises to create chains (aka hybrid exercises) from the BodyFlow DVD Program.

Your Question of the Day is: are there any other exercises that you would like me to demo for you?

To your health and success,

Fitness Professional and CST Athlete