Workouts

3 Things That Make or Break My Workouts

Bob Garon OCR Training 2There are 3 things that I most always do and when I do I feel the benefits from them in my workout performance and recovery. If I alter even one of these 3 I almost immediately begin to feel the effects of that variable change.

2014-05-19 11.54.33 1) The first is after every single workout I always have a green smoothie. Green smoothies are essentially a dark leafy green with 1-3 fruits on top of that. The fruit masks the flavor of the dark leafy green and you receive all the nutritional benefits from the greens and fruit to begin working in your body to increase recovery. Just by that green smoothie inflammation is reduced in the body, energy climbs, hormones balance (cortisol & estrogen lower, testosterone spikes), and muscle heals.

One of my favorite recipes is simple and so nutritiously good! Big handful of spinach or kale Cup of blueberries 2-3 ripe bananas 1-2 apricots Blend and enjoy!

My friend Sergei Boutenko recently conducted a study on the effects green smoothies have on our bodies, mainly on athlete bodies. He studied runners and Crossfit athletes. What he found in the results of his 6 week study were pretty amazing. All the athletes did was add in one green smoothie every day into their diet. In fact, he didn't want them to alter anything else so they can clearly study the results from the introduction of the green smoothie. Check out his documentary called: Powered By Green Smoothies.

wpid-wp-1400705674759.jpeg 2) The second thing I do is always ensure I very thoroughly warmup and cool down. Without scheduling and spending the time to warmup and cool down I feel my body take longer to get into the workout and perform at the level I intend for it. Often times, during my strength training workouts, I spend more time warming up and cooling down than I do with my exercises for the workout. That's how important this part is. I also have been injured in the past, actually not too long ago and I posted about it too, and so I know how important it is for me to ensure I not only do this, but lead my Kettlebell and running students to do the same.

Here is the exact warmup and cooldown mobility drills and stretches that I practice before and after every single workout. I call them "Synergy Dynamics".

2014-03-11 17.31.153) The third thing is every day I make sure I get the right amount of sleep. This is probably THE MOST important one of the three. This can sometimes be a challenge as I get wrapped up in work or watching a Netflix tv show marathon, but sleep is rivaling its importance with good nutrition. Often times I feel the sleep I get is even more important than the food I put into my body. I eat for performance, for overall health & longevity, and also for recovery from workouts. No matter how I eat, if I don't get enough sleep my body will never fully heal itself and because of that, my performance and health will then suffer.

During sleep our tissues repair themselves and hormones balance. In studies, it is found that when we don't get enough sleep our stress hormones are spiked and this also jeopardizes our immunity on top of that. One way to help us get our 7-8 hours of sleep a night is to turn off or dim the lights around us. This includes our TVs, computers, phones, tablets, etc. The ambient light stimulates our brains to want to stay awake by not producing the melatonin hormone which helps us initiate our Circadian Rhythm.

I hope these 3 things help you and by practicing them every day I know you will experience increased health, strength, body leanness (aka fat loss), and longevity. Overall you will be happier with yourself and how your body works. Well either do the above 3 for that to happen or we could just add my favorite bonus #4 which is to eat dark chocolate. That alone can accomplish everything!

Ask Bob Anything About Supplements

Bob_Garon_Ask_Bob_Anything_Supplements Learn what supplements I am currently taking and what supplements I recommend because there's A LOT of crap out there on the market.

Did you know that some multi-vitamins contain gluten in them? You might be gluten free in your food choices, but the same symptoms can continue to persist in your body simply because of the small amount in a supplement.

Lisa will also be doing her video on this same topic. I'll post as soon as it's ready.  

MEN: Purchase Mike Mahler's "Aggressive Strength Testosterone Booster", the real deal that actually works here: http://www.bobgarontraining.com/store-gallery

How Often Should I Train Kettlebells?

Kettlebell WorkoutPeople always ask me, and we've been discussing this A LOT lately at Synergy Kettlebell Training, how often it is recommended to come- to exercise- each week for good results. What we HIGHLY recommend is, IF you're schedule allows, to come 3-4 days a week and you will reap the full benefit. 2 days on and 1 off, and no more than 2 days off in a row or you can possibly regress ever so slightly.

If your schedule doesn't allow that then definitely come as often as you can, but just no more than 2 days in a row and no more than 2 days off in a row. Ex. If you can only come Monday, Wed, & Friday that will be 1 day on and 1 day off with only 2 days off (the weekend) before you come back again on Monday. That's perfectly fine.

Remember that what I have seen as one of the BEST schedules is 2 days on and 1 off with no more than 2 days off in a row. What I personally do is this: Mondays & Tuesdays are always Kettlebell days, Wednesdays are yoga and/or cardio days, Thursdays & Fridays are always Kettlebell days, and weekends are misc days where I go on walks, bike rides, or whatever.

Your recovery is when you see results. What you do in the gym is preparing your body for that recovery. When you recover you are dropping fat, getting stronger, healing micro-trauma, etc. So it is not recommended to keep compounding workout on top of workout on top of workout for better results. You want to be effective and efficient in each one and set your body up for good recovery. Enjoy your recovery days too!

Do that each and every week- rain or shine, come hell or high water- and you will experience amazing results the rest of your life. Sound good? Good! :)

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Also after every workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Get Your Magnesium Oil HERE.

Perspective of the Skinny Strong

A strong person must be someone who is coordinated, agile, accurate, and have good balance or else their strength cannot be maximized to accomplish a lift or even a simple everyday task. Many of workouts in which we train at Synergy Kettlebell Training are meant to be done as fast as possible. To do them in that fashion, you'd ideally take no breaks. But let's be serious; 90% of people need to take breaks in some shape or form.

That being said, take breaks if they're needed, but just keep in mind that you are striving to get the best time in completing the workout. Take your quick drink break to maintain hydration, but this is not to catch your breath or recover beyond 10-20 seconds. That's it and then seriously get back to it!

That's called a "Recovery Break". Training in this style is both very intense and highly metabolic. The body will respond in such a way that it will give you physical adaptations to continually improve with consistency. You will not die just because you are gasping for breath. If you can talk you are good to continue on.

Don't worry about lifting heavy weights. If you want to do that then come talk to me about learning and practicing Kettlebell Sport. Synergy Kettlebell Training fitness kettlebell classes are mostly about quick short bursts with lighter weights to get the job done quick. This is how we achieve such great results.

Anyone can use a machine and any trainer can simply pull the pin out and put it back in again for you. What is offered to you as Synergy Kettlebell Training members is functional training through higher intensity and greater work capacity. When you train functionally, with great intensity, you are in a training environment that not only brings you an overall well-being much quicker, but also prepares you for anything and everything that life may throw at you be it physically or mentally.

Keep This In Mind: Consistency is 100% key for you to see results.

Be consistent in your training- no more than 2 kettlebell days in a row and definitely no more than 2 off in a row for best results. I go 2 on and 1 off myself. This will keep your body progressing and recovering efficiently.

Consistency in your eating habits- always be working toward becoming cleaner, simpler, *healthier, more plant based, and eliminating processed foods every day.

Have an awesome day!

Two Bell Hell 2.0 Kettlebell Workout 2

"An idea is worthless unless you use it." -John Maxwell (Injoy, Inc.)

"Two Bell Hell 2.0" Kettlebell Workout 2

This is an awesome workout. Grab a couple medium weighted bells and go to work. Get results!

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: AMRAP (As Many Rounds As Possible) in 25 min.

10x of everything

Double Swings (outside or inside) Goblet Situps Double Outside Cleans See Saw Presses Double Rack Split Squats Double Alternating Rows Standups From Back

Finisher: 150x Superman Crunches

Remember if you're a Kettlebell Trainer and you're using any portion of these workouts definitely let me know howthings are going. I like hearing feedback. Even if you're not a Kettlebell Trainer let me hear your voice and leave me a comment with how everything went for you. Thx!

If you'd like to become a certified Kettlebell instructor, or continue your education of becoming a better leader, and teach others (mainly group Kettlebell classes) how to get Skinny Strong we're now offering an exclusive online Synergy Advanced Kettlebell Instructor course. Everything in the course is comprehensive in that it delves deep into not only the specific Kettlebell movements, but also how to lead group classes with all the tools you need to become successful business wise. > Click HERE to learn more <

The Good, The Bad, & The Ugly Kettlebell Workout 5

Do not wait for your ship to come in- swim out to it. -Author Unknown

"The Good, The Bad, & The Ugly" workout 5

Warmup: Synergy Dynamics

The Good: 5x5 Turkish Get Up

The Bad: R2 M1, M1 rest between sets and rounds Overhead Squats per arm, per weight (2 bells, one medium weight and one ligther, or use dowel)

The Ugly: R3, S45, S45 btwn rds Tasmanian Towel Star Planks- R/L (sub to full plank if unable to perform star plank)

 

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. One of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Find out more information HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 4

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. -Martin Luther King, Jr.

"The Good, The Bad, & The Ugly" workout 4

Warmup: Synergy Dynamics

The Good: 5 Min set consisting of 2 Min Double Jerks, 2 Min Long Cycle and 1 Min Double Snatch

The Bad: Another set of "The Good".

The Ugly: 4 Rounds, 32 sec, 32 sec btwn rds Iguana Pushups Double Alternating Cleans Phoenix Crunchers Heavy Lazy Swings