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!!!

Friday 23 March 2012

Many ideas grow better when transplanted into another mind, than in the one where they sprung up

Quick video to cheer you up this morning and to set the proverbial mood around here:

How do you follow-up a great video like the one above?  We’ll with a pool side chat about kinesiophobia, that’s how you do it!  Fire up the Google Machine and read up a bit on wiki-i-know-everything-for ten-minutes…Done?!?

Cool were not going to talk about that anyways as our Crack Webz Research Team has chimed in with the following information:  “Why do I have to worry about the psychological factors that influence my injury rehab?  Shit Son I just ignore all the damn pain anyways!”  Just nod your head and keep reading on…(10 to 1 odds if you can find another blog-piece about kinesiophobia on the webz today!)

Its time to have a heart to heart:  You are not an athlete, truly gifted in your specific sport.  Our research shows that less than .10% of the population in the Milky Way fall into the “exceptionally good and get paid to do it” crowd.   You are an excellent mother/daughter and excellent father/son- definitely!  A weekend warrior?  Someone who pursues albeit nobly, misguided athletic pursuits?  Sadly yes.  “What in the heck is going on here today?”  Consider this:  On this blog-o-thing here last week alone 10000+ peeps wasted 4.45 minutes of their lives trying pull a few tidbits of information to use to better themselves as an athlete for that particular weekend. Four people realized that there is more to life…Our lives are fleeting: You are born and you will die someday.  The path between points A and B is so exciting and fulfilling, enjoy it.

Recoil in horror if you like and start beating the dog with a newspaper.  If we take time to zoom way-way out on our lives the time we spend worrying about prone running and Spartan Warrior Dashes become trivial, minute to some…not to others.  We like to think that if we zoomed out on your life we would see a big broad and pure smile from points A to B?  Not a broken body, empty containers of coconut water and race bibs.

There is a reason for our mindless rambling on this fine crisp morning…Next week sometime we will have written our 300th post.  What started as a small team of like-minded individuals sharing the simple pleasures of enjoying your family and being active has grown considerably over the past year.  We have stated before there are a wide range of peeps around here who share personal stories and hard-earned wisdom from day to day…We are self-proclaimed masters in the fine art of Tautology.  In one form or another this truism stands true:  You are enough.

The Plan-

Top Tip:  This is free and you’re welcome!?!

This wraps up our squatting coverage for the year!  Thanks for reading.

The Workout-

Remember what we spoke briefly about on Monday?  Good let’s get to work…

Trail Run/Swim/Hike/Bike/Walk…Not quickly but thoroughly Warm Up today.

Take 30 or so minutes to WORK UP to a one rep max Turkish Get Up (use your head here peeps – not as a place to drop the weight either!)

Trail Run/Swim/Hike/Bike/Walk…With Conviction and Purpose for however long you like.


Thank you for reading and stopping by for a moment.  The message presented today is vitally important to us here and hopefully you may be able to take something from it.  Explaining to your 7-year-old Son that you can’t play catch due to the fact that your close minded, harsh abuse to your body (all in the pursuit of some “vain” race bib) has left you crippled?!?  No way to live life A to B…Rest up this weekend, be safe and ENJOY!!!

Thursday 22 March 2012

Our minds are as different as our faces: we are all traveling to one destination; –happiness; but few are going by the same road-

*sniff-sniff* Shhhh, come over quietly: like on your tipsy toes or something.  You gotta check this out…JaJa we had you going there for a minute!  It’s only Uncle Bruce coming in from the turnip field to put his feet up to rest on this glorious Thursday morning.  Another week here is quickly coming to an abrupt end, it’s all good though.  We’re all comfy nestled up close to a cup of green tea, perfect temp and perfect blend(China Green Quince).  Almost forgot about the blueberry bagel in the toaster…while we get that sorted…Feel like a quick game of “Come up with a creative caption?”  So do we,  so with no further delay:

The Plan-

You know the type: “Man my knee sure is sore after the run today.  What time are we going to kill “it” again tomorrow?”  Or what about the peep who laments about all sorts of knee issues  while sporting a knee brace?  Well, we have a game for you: Virtual Knee Surgery(<–No joke give it a GO!!!)

Obviously “Those People” have a deep disrespect for their body/soul and  think life is one big old game where YOU are the most important piece.  Pics of high scores get some goodies!!!

The Workout-

Rest Day…Spring is in the air and your body likes to be out in the elements (so we were told).  If going outside is a foreign idea to you?  Well today would be the perfect day to go for a walk!


We tip our hat to you Mr/Mrs Space Bat…R.I.P!!!  Now only if some of you picking the wedgie out of your crack this morn’ would attack life with the same conviction?!?  Have an awesome day, ENJOY!!!