The last cycle had these 3 workouts
Day 1
This was simply a way of disguising 10 minutes of push ups:
max push ups,
10 lunges
4 shuttle runs
Amrap 10 minutes
DWF: 3 days of workouts
Month: September 2020
DWF: 3 day metabolic conditioning cycle, fixing pain, weight loss stuff!
The DWF, or daily workout and food is aimed at giving you some basic conditioning ideas. For some it’s the only thing they do, for many it’s just part of your training day.
Most days you also need to work on skill ( I often focus on gymnastics), Strength and therapy drills: I need always focus on my vulnerability to Plantar fasciitis, Patello-femoral and back pain. By having a sensible self applied therapy regime, you can stop the problems before they start.
Continue readingDWF: the previous three days and are you ready to lose weight?
Its been a fun three days. I hope these workouts inspire you to start training. You don’t always need a gym. If you join the mailing list, I’ll try and keep you updated with cool and effective training ideas
Continue readingDWF: the last 3 day cycle, buy a scale and get a habit
Three fantastic metabolic conditioning workouts! Enjoy. Tweak as you need to
Continue readingDWF: the 4 day cycle. 3 workouts, diet mechanisms and fibre
Ive had a chat with some of my followers, all of whom have said they would prefer to get the DWF’s in their 4 days blocks, so people can see in advance whats coming next.
so I’ll publish this series on the rest day. In each post you’ll get 3 workouts, and a food hint.
Continue readingBreathing and peak flow
Before anyone starts criticising your breathing and setting you weird breathing exercises, make sure they have at the least taken a peak flow reading. This is where you puff down a tube and compare the reading with your height, so you can monitor your lung function. There are too many trainers hanging around who attended an online course and are now taping peoples mouths up while exercising with very little assessment of the science behind it.
Make sure they do some basic assessments first. The peak flow meter is one of those basic tests! You may need breathing drills.
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Save your life: build an exercise habit: next challenge starts 28th September
Pretty much everyone I know can produce a good list as to why you should exercise and maintain a healthy weight.
The benefits of regular exercise are frankly beyond doubt for most people*
You know you should exercise and you probably know how , either at a basic, or a super advanced level.
The issue is that you wont or can’t.
Continue readingCupping For Plantar Fasciitis
Cupping for plantar fasciitis.
It’s such a shame. After that olympian guy strutted out with cupping bruises over his body, many people wondered and hoped that cupping could be the new secret cure for injury and pain.
Continue readingDo healthy athletes need breathing drills?
I now publish regular breathing drills and give the occassional zoom seminar . However, breathing has been one of those ongoing issues where people have been able to misrepresent, twist and ignore the science.
This goes for exercise professionals, miracle healers and straight up loonies.
Continue readingDWF: stair climb + squats, record your food.
It was just a nasty day today. 15 minutes of stair climbing, with 10 squats on each full landing. Pop on the music and loose yourself in the boring pain.
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Andrew Stemler 