Friday 30 March 2012

Talents are best nurtured in solitude, but character is best formed in the stormy billows of the world-

Quite a few things rattling around in the old noggin this morning here…A fresh crisp morning and the warming glow of the sun serve as an easy distraction to what we planned on talking with you about this morning.  Ease on over if you like?

This is not a coming out party or a hand holding, step by step guide to the inner workings here at CultFit HQ.  This week we have touched upon a few key concepts critical to engaging in a healthy fitness program.  Some have been rather transparent: Loading, Patterning and Basic Human movements (no-picking your nose is not one of them!).  Others, only four people understood and took away the “True” meaning: Kinesiophobia, Tampa Scale and the Tegner-Lysholm Knee scoring scale…Warm-Up into a lather!  This is where our tale could get twisted and go off in different directions…It’s rather deep and seeing that three minutes of your time is too much to ask of you?  We called on our residential expert on all things pithy and blunt:  Uncle Mo!

“…Mobility work is not even remotely close to being considered a warm-up!  If you are not sweating before you pick up your kettle bell, shake weight etc?  You did it wrong!”

Thanks for that tasty little morsel of information.  In essence this message falls into our: Sweat, warm up thoroughly, pretend to be an “athlete” on the weekend…train of thought.  Couple of thoughts:  During the next big marathon (Olympics maybe?) watch the starters, the ones running to win at the at the starting line- Sweating like heck before the start.  This is even more pronounced in cycling etc.  But who cares, right?  Big 5k tomorrow at 7am and you know what?  You’ll show at 6:15, stretch the groin and calves and literally kill yourself in the next 20 minutes…

The Plan-

The Workout-

Pulled from Uncle Mo’s “Told Ya So” Series here at CultFit HQ…(This is assuming you did the program on Wednesday)

Specifically for those who refuse to warm up into a lather and would rather roll their groin muscles out before a program (Hint- Normal peeps?  Seriously get “moist” before you try this on for size today…Your soft muscle tissue will thank you tomorrow!

Not for time…

Run 200 meters (out and back)
10 Bent Over One Arm Rows (Hinge-Pulling arm is opposite of standing leg-Each Arm)
Run 200 meters
10 Perfect Pull Ups
Run 200 meters
30 Kettlebell Swings, 1.5 pood

Do this for lets say…5-8 times through?


Listen to your body today and pay keen attention to where you are sore.  Shoulders/neck bothering you…You sank into the hand stands and failed to actively press.  Lower back/chest sore…You need work on perfect push ups.  Listen to your body…Be safe and have an awesome weekend, ENJOY!!!

Thursday 29 March 2012

Sweet are the uses of adversity, Which like the toad, ugly and venomous, Wears yet a precious jewel in his head-

What better way to celebrate this bright sunny morning after a grueling program yesterday?  Why with a Rest Day of course served up nicely this morning with a dash of “Best Caption to the Picture Wins Something”:

The Plan-

The Workout-

Rest Day…Quite Meditation always does the body good, so we have been told?!?


Take the time today to step back, take a deep cleansing breath and relax.  Most importantly be safe today and ENJOY!!!

Wednesday 28 March 2012

Where beams of imagination play, The memory’s soft figures melt away-

Today’s sign of the Apocalypse: Broga  Yeah you read that right and trust us:  It is what you are thinking it is…Now as much as we poke light-hearted fun at all the yoga/soccer moms sitting in their shiny black suv’s today.  Of course they are wearing their “toe” concealing Lululemon pants…Silly question!  It’s only fair that we throw the dudes under the bus as well.  Just the other day outside a local co-op we overheard the many “benefits” that Broga has for the male species.  The only item we would like to add:  Dudes, if you are going to do this do it right…Speedos just like the Spanish fellows were wearing in Majorca last summer!

Moving on…What better way to follow-up the pop quiz from yesterday…Oh, a test!  It won’t hurt we promise…CLICKY HERE when you have a free moment sometime this morning.  We understand life is busy right now.  Really, there are so many choices of organic baby carrots to choose from at the market today.  “Who has the time to worry about “my body”?  Certainly not me!?!”  Take solace in the fact that these posts do in one way or another flow together.  Just like the concomitant injuries you keep tossing around from day-to-day.  Chances are tripping on a twig during your morning trail run closely correlates with the fact you left the toilet seat up last night and the old lady proceeded to put a beat down on you (rather a brisk beat down to boot)!

Simply: Take the time to listen, daily: Every waking minute of the day.  Who knows one of these days you may break in two only to try to explain to the doc how it’s your wife’s fault!?!

The Plan-

This concludes our diet chat for the year.  Thanks for reading…Watching!

The Workout-

Pulled from our “300th post and no we are not going to lament over it” series here at CultFit HQ.

Warm Up into a thick hardy lather…Followed by our signature and hardest program (new peeps, give it a go and prepare to be humbled quick.  Like Grandma quick!!!)

45-60 Second Hand Stand Hold followed by:

35 Perfect Push Ups

45-60 Second Hand Stand Hold

30 Perfect Push Ups

45-60 Second Hand Stand Hold

25 Perfect Push Ups

45-60 Second Hand Stand Hold

20 Perfect Push Ups

45-60 Second Hand Stand Hold

15 Perfect Push Ups

45-60 Second Hand Stand Hold

10 Perfect Push Ups

45-60 Second Hand Stand Hold

5 Perfect Push Ups

Six to seven minutes or so in a hand-stand and 140 Perfect Push Ups…How hard can it be?  Pretty darn hard especially if you don’t use a wall…


Well this is what 300 hundred feels like…300 posts that is.  Like life this has been a journey, albeit a splendid one due to one simple reason: You!!!  *Fighting back crocodile tears*  Throw out all the self glorifying stats that drive some here on the blog-o-sphere to do some pretty profound and lame things.  When we get a comment or an email from a passionate peep who shares our simple message: “Listening to and respecting your body”?  That’s all that matters to us here, honestly!  Be well friends, yeah life sucks at times (not as much as the 8am class at YogaMed…JaJa pervs!!!) just keep in mind that “You alone are the best workout tool you will ever need“, ENJOY!!!

Tuesday 27 March 2012

We are far more liable to catch the vices than the virtues of our associates-

Pop quiz time peeps!  Ready?  Here we go:

Try not to worry too much about the numbers at the moment.  Openly ask yourself the questions and preferably ask them aloud, like right now.  That little nugget of brain residing between your ears likes to sabotage events from time to time.

The Plan-

Life is wonderful and very, very humbling at times.  Our crack Human Behavior Lab here at CultFit HQ estimates between 98.9 and 99.9% of you have tried this before in some manner or another in your life.  Of course we would never know that from your perfect slice-o-life-blog…

The Workout-

Pulled from our “Thinking Cap” series at CultFit…

Trail Run/Bike/Swim into a nice lather followed by:

5 Perfect Dead Hang Pullups followed by:

10 Scap Dips (elbows lose not locked – neutral head position – toes pointing/reaching to the floor) followed by:

5 Perfect 5 Count Push Ups (allow your breath to release you)

20 minutes or so of Leg Drains and Self Reiki

Pattern and Loading remember?  Ten times through is pretty good and if the Pull Ups become a challenge:  Change grip first then stop…if you are not initiating the pull through your axilla?  It’s time to start patterning proper Perfect Pull Ups!


If your goal is to strike a nerve today (literally) go ahead with the program with reckless abandon (four people know why this is the case)!  Have a splendid day, let the sun warm your face before you set off this morning and most importantly, ENJOY!!!

Monday 26 March 2012

If you are convincing yourself to do something, you are doing the wrong thing. This is the litmus test-

What a wonderful weekend hanging around doing not much of anything, besides going to the park and enjoying a long walk.  We were pleased as well to wake up Sunday morning with the great news that we have been awarded the Liebster Award from our friend/pal/mate: mymultipersonality.  Thank you so much and shortly (today) we will have a linky thing on the side here that will painstaking show our heart-felt appreciation!

Also, and what a splendid way to start the week: Weight4U awarded us the Versatile Blogger Award!!!  Allow us a few minutes to jump behind the pulpit…

These awards do mean a bunch due to the fact that they signal an investment of time, thought and consideration of the peeps who nominate you.  Basically they read, which in our book is a good thing.  We understand that the posts here at CultFit are not always cute and friendly, neither is life.  You can’t always sit on your “10 paleo diet trick” posts and “do this for ripped abs” fence for long…Dive into the minutia if you like?  Just don’t take an easy stance!

Thank you once again mymultipersonality and Weight4U!

The Plan-

Patterns and loading…Or if you like just go do your program today with reckless abandon?  One of the most primal pleasures in life is watching a little peep take his or her first steps.  Ten to one odds if you can find a scientific article about a peep popping out the womb running (JaJa- Writing in platitudes is exhilarating).  Second to that is watching an “adult” (used very, very loosely) doing yoga or pilates (especially X-Fit peeps) for the first time.  Let’s keep this in mind as we go trough the programs this week…

The Workout-

Not for time and 75 to 80% effort today…Entertain this for a minute:  You know how to go balls out everyday beating the road, the gym.  You are intimately aware of the feeling it provides you.  Is it too much to suggest that working within a set range and peaking at the proper time is foreign to you?!?

Best done outside…

100 Hinge Walk Out Push Ups (10 walk outs – 10 push ups – loosen and lube up the joints, listen to your body this morning) Followed by:

25 Goat Bad Belly Swings Followed by:

25 Reverse Walking Lunges (Thread the needle here, Pattern and Load!!! 5-6 times is cool) Followed by:

25 Broad Jumps (Full Active Hip Extension – Think Long Jumper…Pattern and Load!!!)

Please for the sake of all things holy!!!  Do Not rattle these out like a fool…If 75-80% means little or nothing to you?  Carry on as normal.


Be safe today and most importantly, ENJOY!!!