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trainingforfandom · 6 months ago

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Asta (Black Clover)

Asta is the kind of character everyone would love to be friends with, even if he is loud and a little much at times his heart shines through. He works hard with what little he has and makes the best of it. He is super ripped before the time skip, he mainly does high rep calisthenics (these build muscle, trust me I know a guy) and hard labor around the church (hence why even Yuno is considered physically strong). I don’t have much to say on Asta as he is a simpler character that manages to be engaging. He does get bigger after the time skip as a result of better nutrition swinging around a heavy sword and being really short. Although we don’t see him train I feel kind of bad about how short this is so I’m making 2 workouts:

Calisthenics classic workouts

The hidden time skip mass builder (with swordwork considerations)

I’ll try to stick to some bronze age bodybuilding, labor simulating, and minimal equipment techniques. Asta is a character whose training grows with him and evolves,based on his needs.

Diet: POTATOES. The ones that grow in Hage village resemble red skinned sweet potatoes, or simply red potatoes. They might even have varieties! Potatoes are actually very good for you! However, potatoes are short on protein, and other vitamins and minerals. So please eat a balanced diet of which potatoes are a part of.

Recovery/Programming: Asta works out until he literally can’t anymore. A lot of this stuff will be to failure especially the calisthenics and he works out MULTIPLE times a day. Since he lives in a church, we’ll call Sunday his day of rest. Knowing him, he’s not resting. I’ll be doing a 3 day cycle repeated 2x a week kind of thing, you could do only 1 cycle and be just fine. Measuring up to the character he’d do labor, his workout, cardio, and abs all in one day everyday, but we ain’t trying to die here so I figured something out. We don’t have access to recovery magic or potions or whatever he probably uses. So stretch up, eat well and rest plenty.

Part 1 Calisthenics and Labor: When bodyweight becomes boring/easy add weight to simulate Asta getting his sword.

Day 1: Legs + Labor

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

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3 x 10 Sandbag/Barbell Deadlifts (moving heavy-ish items)

4 x 100 m Farmers Carry

3 x 5 Sandbag/Atlas Stone (Pick Up and place onto waist height box, please research technique)

4 x 100 m Sled Push/Pull

Day 2: Push + Labor

5 x Failure Basic Push Ups

3 x Failure Dips

3 x Failure Handstand Progression/Pike Push Ups

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5 x 8 Overhead Press

3 x 20 Sec Isometric Plate Hold (Arms straight out, holding the plate parallel to hands, pushing together should be what’s holding the plate up)

4 x 25 per side Cable lateral raise

4 x 10 Tricep Overhead Extensions

Day 3: Pull + Labor

5 x Failure Basic Pull Ups

5 x Failure Chin Ups/Headbangers

5 x Failure Australian Rows/Front lever training

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1 x Failure Rope Climb/ Pull sled with rope

6 x 10 (or 3 x 100m ) Supinated Carry/Bicep Curls (Bicep Curl with moderate/heavy weight, squeeze at the top and keep it there)

4 x 10 Straight Arm Pushdown

TAKE A BREAK HERE IF YOU HAVEN'T ALREADY

THE ABOVE CAN BE WEEK A, THE BELOW CAN BE WEEK B

Day 4: Legs + Abs + Cardio

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

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3 x 30 Crunches/Sit Ups (mind the lower back)

2 x Failure Hanging Leg Raises

2 x Failure Plank with alternating knee to elbow

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2000 m run (or any distance that forces endurance)

Day 5: Push + Abs + Cardio

5 x Failure Push Ups Variety (each set should be different: diamond, archer, decline, staggered, pseudo planche etc..)

3 x Failure Dips

3 x Failure

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3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow)

2 x Failure In and Outs

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Stair Climbing/Hiking

Day 6: Pull + Abs + Cardio

5 x Failure Pull Ups (each set should be different: narrow, wide, archer, 21’s etc..)

5 x Failure Chin Ups/Headbangers

5 x Failure Australian Rows/Front lever training

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3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank

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Interval Running (100 m Sprint, 200 m Jog x 5)

Day 7: REST/ Cardio

-------------------------------TIME SKIP----------------------------------

So here we start his weighted training to get him big and beefy in the Heart Kingdom.

1. Asta will be eating more and have access to more state of the art equipment. To get bigger is to eat in a surplus mainly of protein.

2. He will still train 6 days a week, 4 with weights, 2 for his swordwork/fighting/anti-magic, 1 day off for Sister Lily. We'll do an Upper/Lower split as this is common with some of the strongest biggest folk I've seen.

3. He finally learned to prioritize efficiency and recovery over sheer volume. Burnouts are there for that 'going to failure feel'. Be warned that the form on these exercises might be a little 'advanced' for someone just stepping foot in the gym for the first time.

Upper 1

Warmup + (Program = 95% 1rm 5 x 2 -> 80% 1 x AMRAP -> 65% 1 x AMRAP) Bench

15 + (8,5,5) + Burnout OHP

15 + 3 x 8 + Burnout Barbell Bent Over Row

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3 x 10 SkullCrushers

6 x 10 Curls

4 x 10 + Burnout Rear Delt Row

Lower 1

Warmup + (Program = Refer to bottom of the post) Squat

Warmup + (Program = Refer to the bottom of the post) Deadlift

4 x 10 BB Alternating Lunges

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3 x 10 each Quad + Ham

4 x 10 + Burnout DB Lateral Raise

Upper 2

Warmup + Program Bench

15 + (8,5,5) + Burnout OHP

4 x 8 Dips

15 + 3 x 8 + Burnout Smith BOR

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6 x 10 Curls

4 x 10 + Burnout Machine Lateral Raise

Lower 2

3 x 8 RDL’s (Light)

Warmup + Program Squat

4 x 10 light leg press (quad emphasis)

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3 x 8 Heavy Calf Raise

4 x 10 Quad Ext

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4 x 10 + Burnout Rear Delt Row

Calisthenics and Fight Training 1

Mace workout (for obvious reasons!) As a real person, I would suggest not doing this in public... it's a little awkward, maybe go to a class or hit a tire with a hammer... Where would you even get a mace anyway?

Here's one you can try to base yours off of: https://www.youtube.com/watch?v=TdatDbqb8TY

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Calisthenics Portion Upper:

3 x Pushups to failure

3 x Inverted rows to failure

Train Pull-Ups AND Chin Ups, train to pull more weight or just rep out till you can't feel your lats with a band.

2 x to NEAR failure Dips, keep 1-2 reps in the tank

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Calisthenics and Fight Training 2

Mace workout/ Some kind of combat class

Calisthenics Portion Lower:

3 x 30 Jumping Squat

3 x 30 Jumping Lunges

3 x 10 Sissy Squats (assisted usually, these are hard)

Train shrimp/pistol squat to your skill level

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Squat Programming: I made this up myself and went from nearly dying under 135lb to repping 185lb. Be safe out there y'all!

Step 1: Pick a working weight, it should be REALLY HARD, but not your 1rm, it can look messy! but you will build strength and eventually the perfect form will follow.

It goes like this: the only thing that is included is the TOPSET with the working weight you picked, you must warm up and do back off sets too!

Week X: Session 1/ Session 2

2x2 / 3x2

4x2/ 3x3

1x4/ 2x4

1x6/ 1x8 (at this point pick a new weight and repeat the program with it. If you fail or feel like one of the sessions is too hard, repeat it until comfortable and then move onto the next rep/set scheme)

Deadlift Programming: This works! It got me from 225lb - 265lb on DL, thats 40lb! I do want to hit 315lb this year so I'm running the program again:

https://t-nation.com/t/the-simple-deadlift-program/284445

Oh my... how the hell did I used to spit these post out so often. This is my first post back, and it's SOOO LONG ... Anyway here it is. Enjoy!

#fitness #health #workout #anime workout #anime #black clover #asta black clover #asta

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megbox · 4 years ago

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2020 Year in Review

Previous Posts: (2019) (2018) (2017) (2016) (2015) (2014) (2013) (2012) (2011)

2020 is a weird year because as the world goes through something collectively extremely traumatic and that is radically changing the structure of our lives, our workplaces, the way we connect socially, our mental health… our response to disease…. SO MUCH ABOUT THE WORLD…. And yet the day-to-day of living in a pandemic is so… mundane. I am privileged enough to have that opinion. I have stayed securely employed and it is privilege for my main reaction to something as intense as this pandemic to be boredom. But really, 2020 was a year of absences. It was a year spent largely alone, in my own company. It was a year that forced me to rest. It was a year that made me feel so terribly lonely but also forced me to get acquainted with myself and enjoy my own company in a new way. And it was a year of running.

I would also like to thank Connor for making this post happen by reminding me to do it and not to break tradition.

January & February

I am combining these months because they were not altogether all that memorable. My resolutions, as I noted on Twitter on January 2, were to 1) Keep running and 2) Learn how to make fresh pasta dough. I can safely say – mission accomplished on both fronts.

On January 14, I had the privilege of presenting a suicide intervention lecture to students at the medical school where my brother goes. By that time, I’d done a million of these presentations so nerves aren’t really a factor (imagine that! Me, no longer remotely afraid of public speaking…), but this one meant a little extra to me. My brother is so highly accomplished, and I am so proud of him, and I enjoyed having an opportunity to show him what I do and make him proud of me. I wore my favourite dress and did my hair all nice and he described it later as “exceptional.” It was a really, really good feeling. The first weekend of February, Ali and I had planned to go to Jasper. We wanted to go for a hike or two, and get super stoned and go to the planetarium. A huge blizzard hit Alberta just before we were supposed to leave, so we ended up having a staycation here in Calgary. We rented a hotel room, went swimming, drank wine, went to Japanese Village, had drinks in the lounge and then later to a punk rock band roulette night at the Palomino and finally crawled into our giant hotel bed and fell asleep to Remember the Titans… of all movies. It was the kind of night where you simultaneously feel 18 and 35 years old.

March

March was when the pandemic really started to become real. I don’t know exactly why, but I did not take the threat of coronavirus very seriously until the last minute. My coworkers would whisper about it in the hallways and I just rolled my eyes. But then, people started deciding they would work from home, the number of us in the office dwindled. The vibe was bad. Nobody could really focus. They held meetings at 8am and 4pm every day just for COVID-19 updates and we all waited with bated breath for them to finally tell us to go home and not come back. I really feel like I didn’t acknowledge the true implications of this virus until we got the official work from home order, and I had to tell my boss, my laptop at home is too old to run this software, I need a work tablet. My first official work from home day was March 23, 2020. I don’t remember much about that time except that the general sense of panic and anxiety made my job a lot busier, and it is hard to do a job like mine from home because it is hard to counsel or reassure clients through anxieties that are hitting you just as hard. I coped with wine, a lot of running, and listening to Ben Gibbard’s afternoon live streams where he would play acoustic versions of Death Cab songs and other covers. He played New Slang by the Shins one night and I burst into tears. I also coped with teaching myself how to make fresh pasta dough, and enjoying what was, at that point in the pandemic, the novelty and fun of Zoom.

April

In the absence of being able to have a party for my birthday, I decided to be obnoxious and do a “challenge” on my Instagram story. I asked my friends to record a distance run and/or walked and send it to me as a birthday present. My actual birthday ended up being a cold and windy and pretty miserable day. I ran 12km myself, came back home and watched both Magic Mike and Magic Mike XXL, and then went to my parents’ to celebrate both Scott and I’s birthdays with our family. My friends dropped off presents to my door and drove past my house and honked and I felt very loved and appreciated. I drank a lot of Prosecco with my brother and we listened to Kacey Musgraves.

It was also in April that I become “acquainted” with my neighborhood running nemesis. I put acquainted in apostrophes because I have never actually spoken to him. On one fateful run in April, I happened to catch up to him on my regular route. This was at the height of the COVID fear and so, while I would usually just pass someone on the sidewalk, I went out into the street. He saw me out of the corner of his eye and SPED UP. WHICH IS SUCH BAD RUNNER ETIQUETTE LIKE DUDE I’M IN THE ROAD LET ME PASS YOU. And then we ended up in this like, all-out 100m-finals-at-the-motherfucking-Olympics sprint challenge when all I was trying to do was go for a leisurely training run. And then I finally passed him, turned a corner and had to like collapse on to my hands and knees to catch my breath. Since then, I see this man running all the time. Sometimes while I am also running, sometimes from my car when I am driving through my neighborhood. He’s like… 16. And we are very competitive with one another. I hope to one day actually say hello to him. I both hate that guy and have to thank him for the motivation.

I ran my first half marathon on April 13, 2020. I was very hungover because I had stayed up quite late with someone on Zoom the night before on a virtual “first date” that had gone much better than anticipated. I don’t know why but I woke up the next morning in such a good mood that I decided I would go for a long, slow run. I got to 18km and figured, what’s 3.1 more? And so, I did it. The first thing I did upon finishing was call my mom. The second thing I did was contemplate calling an Uber to drive me the 2km left to my house. The other notable thing in April is that Maddy moved back from Australia, begrudgingly and a LOT earlier than planned, because of COVID.

May

May was kind of a blur. It was the first month of the Great Virtual Race Across Tennessee, which I signed up for while coming off of the high of actually running a half marathon all by myself. The GVRAT was fucking awesome. It was created by Lazarus Lake, of Barkley Marathons fame. The ask is to run 1022.68km between May 1 and August 31, an average of about 8.3km per day. Well, you could run, walk, or hike. This is the actual distance it would take you to cover the state of Tennessee. Myself and about 20,000 other weirdos from around the world signed up for this challenge. I figured I would never get a chance to run in a Lazarus Lake race for real, and being home all the time opened up a lot more opportunity for training. It was one of the very best things I did for myself in 2020. So May involved a lot of running, because I was fresh and naïve and fully intended to be ahead of the curve. I was running about 10-12 per day, sometimes more, and not taking any rest days.

In between these runs, I spent a lot of time going on long, ambling quarantine walks with Maddy. We would either go for a long walk or she would come over and we would get absolutely hammered in my backyard playing beer pong just to pass the time. We would send snapchats to our exes and make TikToks like 18 year olds. I know we never really said it out loud but having eachother during this time made these months bearable. We were lamenting the loss of a summer, and Maddy’s time in Australia, and all of the expectations we had for ourselves. We were watching our friends in relationships move in together or get closer due to the quarantine. We needed companionship, and stupid things to laugh about, and love, and distraction. And I can genuinely say I would not have gotten through this quarantine period if it weren’t for the nights I spent shooting Pink Whitney and dancing to Party in the USA in my living room with her.

May 13th was my one year anniversary of working at the university. It felt good to have accomplished so many things in that time, and have moved up already in my job, and to have a full-time, permanent contract.

And May 16th was when I ran my second half-marathon as part of a virtual challenge put on by a friend of a friend. My parents came and sat in lawn chairs in the park while I did loops. They cheered me on and filled my water bottle for me when I ran out. They’re my number one supporters and I love having a family that does that kind of shit for me in the face of something arbitrary like a virtual half marathon challenge. I knocked 7 minutes (!) off my original time. Amazing what not being hungover can do for your fitness levels.

June

I don’t remember many important things about June, other than Maddy moving to Banff. It was depressing but I was also happy for her and happy to have an excuse to go out there and visit. I went the very first weekend after she moved. Halfway through June I seriously contemplated quitting the GVRAT. My shins were bruised, I was dreading every single run, and I could not fathom doing it for 2.5 more months. I was dragging behind in the standings and losing my motivation.

I spent a lot of time with friends reading in parks. Sometimes, often, with wine. I met a stranger in Canmore Park and ended up kissing him. He was lovely.

Ali and I had one really good day in June where we went to the Farmer’s Market and then came back to her place and watched Ru Paul’s drag race for like eight straight hours. It was one of those days where we hadn’t seen each other in so long and you just feel totally high off of friendship and absolutely everything is funny and you just can’t stop laughing. I vividly remember it as one of the best days of the year.

July

Again, July kind of passed in a blur. I did a lot of hiking, and a lot of running… keeping up with the GVRAT. I hiked Picklejar Lakes, Castle Mountain, Little Beehive Lookout.

I went to Banff for a weekend to hang out with Maddy. We had a predictably wild weekend with her roommates and friends. We had dinner at Chili’s (hell yeah) and then went to High Rollers for beers and bowling. The “thing to do” at that point for all of these Banff people was to meet at the “rec grounds” aka public firepits and drink. The police would generally leave you alone so long as you weren’t being rowdy. I sat next to an Australian named Josh at a picnic table and later took him back to my hotel room and he gave me the world’s most unbelievable obvious hickey. Maddy and I sweat out the tequila shots the next day with a long ass hike, and then had a nap before her brother came and took us climbing at the Sunshine slabs – an activity I was not very good at but I wanted to be good at. It was the kind of weekend where you feel like, okay, I definitely indulged my wild side. And you drive home just like totally exhausted but smiling. I sent Maddy’s brother a voice note on my way into town thanking him for taking us climbing and saying it was nice to see him.

August

Okay – August was actually really eventful. Like most of the year’s events happened in August, honestly. A lot of running and hiking. I did Ha Ling Peak for the first time, and we did a 30km hike to Aylmer Pass one day that was a fricken GRIND. I spent the long weekend in Saskatchewan. We went to a cidery, and I ran laps around my Dodo’s acreage, and then we got to visit Wakaw Lake and reunite with our old next-door neighbours. We took the boat out and went tubing and lit fireworks and had an amazing dinner and honestly it was like reliving my childhood in the best, best, best way. I fell asleep on the car ride home.

I went camping with Ali in Sylvan Lake. We got ice cream and cooked fish tacos over the campfire. She told me that Cody had a date planned for the day they took possession of their house, that she wondered if he might ask her to marry him but didn’t want to get her hopes up in case it didn’t happen and ruin what otherwise was supposed to be a celebratory day. Spoiler – he did ask her to marry him  I was running when she called me. I was listening to Epsilon by Kygo, and now when I hear that song I always think of them. I stopped my watch and just openly bawled on the street out of happiness for them.

Steven successfully defended his master’s thesis. We went camping in Waterton to celebrate with Matt, Kennedy, Regan, Scott, and Rie. They brought cake. We did a sunrise hike. I slept in the back of my Ford Escape.

On August 27, Ollie passed away. It was both expected and unexpected. He had been having some issues with seizures. The vet didn’t think it was anything to be too concerned about, he was old and it wasn’t uncommon for them to happen. It happened suddenly. I had a terrible sleep that night, and woke up in a cold sweat somewhere between 3 and 4 am. In the morning, my mom called me and told me the news. He had a giant seizure in the night and was crying and yelping. They woke up and took him to the emergency vet, they made the executive call to put him down to prevent any further suffering. He died right around the time I woke up in the middle of the night. I like to think that was his way of saying goodbye, maybe. I cried all day. Well, let’s be honest, I cried all week. I burst into tears at the mere thought of him. He was such a good and lovely dog. He was so loved by us. He had a good life. It is always sad when we lose pets so early. They bring so much joy to our lives, and still when I go to my parents’ place the first thing I want to do is call for him or pet him. I hope he is running around in whatever the pet afterlife is. I miss him.

And on August 31, I ran my last kilometre of the GVRAT. I finished with 733.78 run, 83.18 hiked, and 205.09 walked.

September

September was a nice break from running. I got to start coming to campus one day a week, on Thursdays, which was good for my mental health and work productivity. I got to spend September long in Vernon with Maeghan and Madison at Michael’s family’s cabin. They took us boating and made us meals and didn’t judge us for drinking margaritas with Michael’s sister literally all day. It was the best. It was the epitome of every summer weekend you dream about. I was so happy I got to go.

I met a boy in September. It’s always September, isn’t it? It feels weird to write about him. Like, that makes him significant. But. He is significant. And I met him in September. And it was unexpected. Last minute. And essentially not a day has gone by since that day in September that I have not thought about him.

I also joined a Calgary Sport and Social Club team with my friends for softball and it started in September. We played two games and then I tore my hamstring running from second to third base. I tore… my hamstring…. Running like 30 metres…. After a summer of literally running 10+ km every day. I… it was the worst day ever. Softball itself was amazing and so fun even though I really do suck at the sport but highly recommend Rec League C-level beer league softball with all of your best friends. There’s just no way that isn’t fun.

October

A lot of pouting about my hamstring, I went to two physio sessions and then decided to just start running again. I’m bad. I’m a bad example. Don’t do what I do… but also…. It worked.

I went to Victoria to visit Sydney over the Thanksgiving weekend. We went to a Thanskgiving potluck party at my old coworker’s place. It was a nice experience to be the new people at a party, to have a room full of new people to meet and who ask you questions about your life. We got really drunk and they tried setting Sydney up with one of their roommate’s brothers, and gave us lipstick to try, and poured us tequila shots. We had such an amazing meal. It was honestly so fun. We laughed in the cab the whole way back about how we were going to need to debrief that evening HARD the next morning. We watched a lot of All Gas No Brakes, and went for dinner and brunch and I limped up Mount Doug with my hamstring. It was a very very chill weekend, like we spent a lot of time just lounging at Sydney’s apartment and doing nothing. Because that is the kind of friends we are. It was so relaxing and lovely. I was sad to leave.

Karla, my roommate, left for New York at the end of October. Her aunt was diagnosed with stage 4 cancer, and she and her mom made the executive move to go there to basically be with her for the end of her life. She wasn’t going to be back until December. I was happy, because it’s nice to have a place to myself, but also sad because Karla is lovely and I knew it was going to be a stressful situation for her.

November / December

I am combining these two months because they have also been largely uneventful. In fact… I don’t know if I could really tell you anything significant that happened. We’ve been in a lockdown. I’ve spent my time playing piano, watching Netflix, listening to podcasts, basically doing all of the things I usually do when I’m bored. Lots of Among Us. Lots of outdoor things… skating… more running. We’ve been in a lockdown since early December. Time has dragged on since then. I spent Christmas with my parents. Scott and Rie stayed isolated, because Scott is in and out of the hospital for school. My mom and I watched shitty Christmas Hallmark movies and made fun of the guys who star in them. We drank a LOT on Christmas Eve and both spent Christmas with a wicked hangover. My dad and I ate edibles and I was launched into the stratosphere. I spent New Year’s Eve with Boy from September. We played beer pong, and card games, and he tried to use a coat hangover to pick the lock on the mysterious room that my landlord keeps locked. We spent most of the night kissing, honestly. I was happy to spend the last moments of the year with him.

2021:

Honestly... at this point... who really knows?

#year in review #text #personal #2020

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atmfrecruitingformula · 4 years ago

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How To Recruit More Reps Without Prospecting

Whether you just started out as a Network Marketing professional but don’t want to harass your family members and friends with your business opportunity, or you just ran out of your warm market but hate the idea of cold market prospecting, this blog post is for you.

In fact, I’m going to show you the exact step-by-step strategy to attract UNLIMITED prospects to you and NEVER run out of people to talk to about your business.

Since 2010, I have been building my Network Marketing business using social media, mainly using Facebook. I have seen almost everything that doesn’t work and realized that there are actually only a few ways that do work.

In this blog post I will be sharing with you the first steps in the process.

I will be giving you your very own social media operation, something I like to call the “Facebook Facelift“.

Before we go in to it, let me begin by letting you know WHY it is so important to have an attractive profile page. So, imagine when you are trying to find someone and you reach their profile page, the first thing you do without realizing (some of you realize you do it) is you judge their personality by the things you see straight away.

If you see someone drinking a beer most of the time you might associate him or her with being a party animal.

If you see them with a pet then you might think they are animal lovers.

If you see them with a girl or boy, you might think that they in a relationship – who knows, it could be their brother or sister!

My point is, people judge others by what they see. We don’t only just judge personality but we also judge lifestyle.

Facebook is such a big part of many peoples’ lives now that we check it before we even get out of bed. In fact there have been a number of reports that state that 79% of us check Facebook before leaving bed in the morning!

With that being said, people are posting photos, videos, statuses, check-ins, and all sorts to showcase their lives to the public.

Therefore, if someone happens to land on your profile page, it needs to be attractive enough to keep people hooked on what you are all about and follow your lifestyle! Why? Well, with an attractive profile comes the following:

Likeability: people end up liking you even if you haven’t even spoken to each other, this then results in more followers/friends.

Virality: people share attractive things; the more people share, the more your content gets seen, the more followers/friends you will get.

Attention: people will pay attention to your posts more, resulting in engaged followers/friends.

It is pretty obvious that you need to build an attractive profile if you want to succeed online, and to do this is actually really simple, and costs nothing!

Pay close attention to the following “Success Steps” as your online efforts through Facebook could dramatically change!

Success Step #1 – Understand Who You Are And Keep Your Message Very Clear!

As you now appreciate, all eyes will now be on your profile and what you post, as it is how people judge our personalities and lifestyle these days online. So, ask yourself these two questions: “Who am I?” and “What do I want to portray?”.

Are you an online marketer, singer, artist, athlete, network marketer, comedian, jetsetter, family person, etc. Be clear and don’t confuse your message, as you will end up confusing the people looking at you (your profile is you right now).

It is also very important that you should not be scared about what others think; if you do, then you will get nowhere, both online and offline.

Finally, whenever you post a photo, video or a simple status update, always ask yourself the simple question of:

“Does this go in line with the image I am trying to portray?”.

Over time the people that have been following you will think:

“(Name) has changed a lot, I would love to know what they are up to now, maybe I will reach out and find out!”.

Those people that have just come across your profile will think:

“This (Name) character seems like someone I should be following, maybe I reach out and find out more!”.

Success Step #2 – Choosing A Relevant Profile Picture!

So, one of the first things a person sees when they visit your profile is your profile picture.

Not only that, but when you comment on a photo, video or status, and when you share something, or you write a new status, your profile picture is what people see next to your name on their Facebook Wall.

You can’t really change your name, but you can certainly change your profile photo.

What you really want is for someone to recognize your posts by your photo and not your name!

This is the first step to branding on your Social Media, not just Facebook!

Be sure not to use the following:

Group Photos: don’t do this, no one will know which one is you so won’t be able to relate to you.

Pet Photos: unless it’s the image you are trying to portray, don’t include your pet in the photo, the focus should all be on you.

Couple Photos: again, the focus should be on you, it’s important. You can mention your partner in the relationship section. What happens if you keep changing boyfriends or girlfriends, think about it?

Fake Photos: don’t fake it until you make it. Be real, don’t edit it, don’t hire a jet or car and pretend that you own it – you would be surprised some of the people I have helped that have used a fake photo.

With that all being said, the best thing to do is use a head shot, keep it simple, and keep it in line with what you are trying to portray remember!

If you are arty or athletic then have a profile picture displaying that. If you are a professional (online or offline) look smart, maybe even put a suit on and smile.

Some people even go a step beyond and are clever with what they wear; for instance, if you have a light skin tone, wear a dark shirt, if you have a dark skin tone then wear a light shirt!

Best thing to do is to avoid the about bullet points, have a giant smile, no distracting background, no distraction foreground, and it just be of you. Head shots do work best: look at Eric Worre’s page, Tony Robbins and Robert Kiyosaki for examples.

Success Step #3 – Be Bold With Your Cover Photo!

The biggest part of your profile in terms of size is your cover photo.

Obviously the first two things that are seen by someone on your profile are the cover photo and profile picture. It is important that you make them as bold, clear and professional as possible (if that’s the image you are going for).

Please note, that at the time of writing this blog post, Facebook cover photos are displayed at 851 wide by 315 high.Social Media FB Profile Lead Machine

This might mean nothing to you, but just use a free pixel resizing website (use picresize.com if you don’t know a site).

Be sure to be consistent with your profile picture. I mean don’t have a professional profile picture and then have a cover photo of you going wild at a party; people will get confused.

If you are a speaker at events, then have a professional headshot profile picture and then maybe a photo of you speaking at an event as your cover photo. By doing this, almost instantly your visitors will be thinking, “I wonder what they do?”.

Taglines are good too.

Let’s say you are an athlete and have a cover photo of you on the starting block of the 100m sprint. Then why not have a tagline like: “Going for Gold!” or something. It all depends on the image you are trying to portray to attract the right people in to your social circle.

Oh, and by the way, don’t put loads of text in your cover photo and distract from the rest of your page. Keep it to less than 20% – remember, Facebook are strict so stick to their guidelines.

The aim of the game with building a business using social media is to build the rapport super fast. You can get one step ahead of the game by creating a cover photo that people look at and think “I am so similar” or “Wow, I want to be like that!”.

And in this FREE Training I share EXACTLY how I have helped create professional cover photos for over 100 Network Marketers so far.

Success Step #4 – Remove Spam Posts, Applications And Unclear Messages!

One thing almost everyone hates are those annoying notifications or posts about Candy Crush or Farmville or one of those kind of games/applications.

Make sure nothing like that appears on your wall; it is a giant turn off.

You also don’t want people thinking that you are playing those games, remember, you have an image to portray.

Another thing to note is keep an eye on posts that people tag you in and/or post on your wall.

If you are trying to come across as a business person then you don’t want people posting videos of drag racing, street fights, or car crashes and all those different stuff like that.

Make your profile clean, and keep it that way. If people continue to post stuff on your wall, then reach out to them and let them know to stop it.

Just in case you didn’t know, you can simply press delete, hide from timeline, or remove tag on the posts on your wall.

Again, it all comes back to “Who Am I?” and “What image am I trying to portray?”. Any posts that don’t tie in with that, delete it!

Success Step #5 – Be Smart With Your “About Me” Section!

Although this part is not a highlight of your profile page, it is still a place where you can make a major mistake.

Before I get to that though, it is important that you be real with what you say and once again, ensure it goes hand in hand with the image you are trying to portray.

Don’t just write that you’re amazing, you’re an expert, you’re the funniest person alive; show the kind of person you are with clever writing.

So, the one major mistake people do with this section is they don’t list their website,

Things like “Diamond Distributor at Company X” or “Affiliate for Product Y”.

Why? Simple really, but not many people really think about it.

Okay, so I visit your profile, think you are someone I want to be associated with, let’s say you are involved in Network Marketing. I am starting to wonder what company you are with and I notice a link to a certain companies website or company name. I review some of the information and move on. You have no idea what I have been thinking or that I have even visited your website.

Instead, you don’t put a website, simply a message like this: “On A Mission To Help 100 Families Lose 1000lbs In 2017, Ask Me How.” Now, when people contact you about what it is that you do, and then at least you know about their curiosity and can share your story, as well as sending them to the places you want them to go. You are now in control.

The “About Me” section is split into two sections, the introduction and information.

The introduction is where you get 140 characters to share a message like the one I stated above. Try to start off with “On A Mission To Help…” or “Helping People…”

People love others who are mission led, or doing things to help others.

The information is where you put down work related information and where you live and are from. Be clever about this.

Write CEO, Founder, Owner, Director, words of influence and importance, example, CEO of Network Marketing Professional, or Founder of Team Rhino. Whatever it might be, remember, you are the owner of your own business so you can give yourself any title you want!

Also be sure to write where you live and where you are from, people will be able to relate to that and you can create a conversation on the back of that.

I cover this section in a much more detail Social Media Prospecting & Recruiting Guide & Scrips

I share my screen and show you exactly what I mean by each success step.

Success Step #6 – Getting The Right Timing To Post!

This might seem a bit ridiculous, but getting the timing right when sending out your posts is important.

What is the point in sending a post when 100 people will see it, when that same post could be seen by 500 people?

We all have our very own “Facebook Rush Hour”.

This is when you have the most number of people you are connecting with online at any one time.

You can access this number in two ways:

Using Desktop. On the right side of Facebook you will see a sidebar, towards the bottom and it will say “MORE CONTACTS (XXX)”: it is the number in the brackets that you need to pay attention to.

Using Phone/Tablet. Within the Messenger App for Facebook, scroll down a bit on the Home section and it will say “ACTIVE NOW (XXX)”: it is the number in the brackets that you need to pay attention to.

Keep track of this number, make a note on Monday to Sunday, morning, afternoon, evening and night.

You will soon know and understand what time on each day you have the most number of people active: it will be a rough estimate.

Then with that information you will create and send your post 1 hour before. Why?

Well imagine you are driving to work, rush hour is at 7am: if you leave at 6am you completely miss it, you beat the traffic. The same applies with this process.

If you get ahead of the traffic, then the post is there for when people log on to Facebook at their usual time and then they will see it.

Planning is something almost no one does when it comes to their Facebook profile.

Be smart with the times of day that you are posting. Don’t post at 3am or 9am simply because people are either asleep or just getting in to work, and so your post might not get viewed by them. Bare this in mind when you are travelling with time differences too. From experience, 2pm and 9pm have seemed to be the best times to post.

Remember your own rush hour!

Success Step #7 – Utilize Photos, Images And Videos!

As most of you know, there are different types of posts you can make now on Facebook, like photos, videos, statuses, check-ins and life events.

Did you know, that depending on the time of day, Facebook will show you different types of posts?

They won’t show you as many videos during work hours because they know you won’t watch them, but after 7pm all the videos come out and your wall is covered in them!

First of all, I want to talk about videos on Facebook. They’re so easy to upload! You can literally do a video on your smart phone and upload it to Facebook within seconds.

Videos are well liked by Facebook: I mean if you go on to your Facebook wall now, you will probably see a video that starts to play, and if you don’t, you will if you scroll down a bit.

People like, comment and share videos and this causes it to be “viewed” by many people, including people you don’t even know.

So try it, shoot a video using your phone (in line with the image you are trying to portray) and upload it. Important: make sure to put your phone in landscape, so the phone is on its side; it will be seen by more people as it takes up less space on the Facebook news feed.

Use Facebook Live too! It is super powerful these days and nothing is more engaging; we will cover that in another blog post.

One thing to note is that if you are using YouTube, then don’t attach the link in the status itself: post it in the comments box. By doing this, more people will get to see your message.

Trust me, Facebook don’t like messages with YouTube links in the body of the message.

Secondly, I am a big fan of photo statuses.

I have tested out many posts in the past to see which got more traction: the one with just text, or the one with text and the photo. The photo always won.

So, what should be in your photos or images?

People: it is real, and you can’t fake it by finding an image on Google Images. Also, depending on what image you are trying to portray, it shows the human side of the business.

Quotes: people love seeing inspirational quotes. They often work well, and get shared, just make sure the wording along with it goes in line with what you are doing.

Events: if you attend an event, then capture it and share. Maybe you are speaking, sharing a story, or introducing someone, make sure someone gets that on camera; it will do you a world of good. Again, if you are posting links to external sites, be sure to put them in the comments box.

Lastly, real quick, Facebook check-ins are really cool, and powerful. Why? Because it shows off that you are on the move, at airports, sports stadiums, shopping, at events, concerts and so on. People seem to really like that and it’s really simple to do!

Success Step #8 – What Should You Be Posting?

I know by now you are thinking: “But I don’t know what I should be posting, I don’t want to look boring if I change the way I do things!”.

One of the questions I get asked a lot is:

“Erving, I don’t know what to post, I’m not creative!”

I took the time to create a very basic guideline and if you follow this you will be able to create content much easier than ever before.

Remember this: the more content you produce, the bigger the following you will create, the higher chance you have of going viral, and the more conversations you will end up having.

So, the guidelines.

Firstly, whatever you post must be in line with the image you want to portray. It must also attract your target market.

Secondly, it has to be at least one of the following from my formula.

R – Results – These posts are created to get you activity. You will post things like product before and afters, customer product reviews, distributor success stories or your own experience. It is important to know that you should NEVER mention the name of the company you are involved with, or the product name. Don’t give the game away, people should ask you for more information, after you have created the curiosity.

V – Value – These posts are created to help building your credibility. Become a note-taking machine. Whether you are reading a book, attending an event, talking with your upline leader, or simply hearing someone else’s story, be sure to make notes. You can then use those notes to create value based posts that people will like, comment and share with others, as they believe it will be beneficial for their following. This will lead to more people eventually seeing your Results posts.

L – Lifestyle – These posts are created to help build your engagement. I have always said that lifestyle is for likes. You don’t have to be a jetsetter for this, you simply have to capture things you do throughout your life. Maybe you are at an event, on a beach, in a coffee shop, on a plane, reading a book or with a friend playing tennis, capture the moment, write something relevant and post it at the right time. You will get more engagement which, in time, will lead to more people viewing your Results posts.

It all is around the Results posts: you want people to take action on the information you send. But here is where most people mess it all up.

They just hammer their Facebook wall with Results based posts. They just sell.

Stop selling, and start telling. Telling stories will lead to much better results.

I tend to post 2-3 lifestyle posts, and 2-3 value posts per 1 results based post. People like people who are real and non-salesy. Think about it…Would you love to see your friends sales pitches, or would you love to listen to every call a telesales rep makes? No, so avoid doing this and you will be doing better than most.

I hope it is really clear now that you need to make a plan and stick to it.

Basically your goal is to create your profile in such a way to make sure everyone that comes across you gets a clear message of how you want them to see you. As Facebook is just a giant part of most people’s lives now, it is very important you continue to ask yourself:

“Will this post be consistent with the message I am trying to portray?”.

Eventually you won’t even need to think about it as it will become a habit.

You are probably now realizing why you are not succeeding using Facebook. Attracting people to you and keeping them hooked on your lifestyle will eventually turn into sales as you are building trust between yourself and the user. Add to that a bit of engagement with your posts and sales will start rolling in.

Just make a point of it that, from now on, you will follow the success steps above to ensure you do exactly what is needed in order to succeed!

If you feel like you got some value from this post then feel free to share this post with anyone you think might get benefit…Remember, it would be a value post

, I cover all this (and much more) in this FREE Training Webinar on “How To Recruit More People Into Your Network Marketing Business Without Prospecting A Single Person”.

* marked fields are mandatory.

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source http://atmfrecruitingformula.info/how-to-recruit-more-reps-without-prospecting/

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gadgetsrevv · 5 years ago

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Madrid derby’s big storylines: Atletico’s big spending gives them an edge over ‘new’ Real

The first Madrid derby of the 2019-20 La Liga season has a lot riding on it because both sides of the Spanish capital want nothing more than to usurp Barcelona. But only one can.

If you drive west around Madrid, the city’s very own wacky racetrack, the M30, still takes you underneath the main stand at the stadium that was Atletico Madrid’s home for fifty years. The rest of it, though, has almost gone. Walls have been torn down, cables ripped out, a digger standing on the rubble of the old place where the pitch used to be. The bar that celebrated the double has gone, shutters down, and so has Resino’s place.

Soon they will start on the main stand, too, where the sign is already rusting and windows have gone, and then there will be nothing. It is a sorry sight but it is progress, or so they say, and most are pretty happy with their new stadium, over twenty kilometres away on the other side of the city.

Everything feels different now, including Atlético themselves, which means that the derby does too. Especially this year. This, after all, the game that they liked to portray as the people against the power. It wasn’t entirely true, of course, but it was an attractive story, one that gave them a moral dimension — this game means more — and there was something in it. On the Madrid Monopoly board, the road that the Bernabéu stands on, the Paseo de la Castellana, is dark blue: their Park Lane. Atlético’s stadium doesn’t have a street on the board; it stood at the end of Melancholic’s Way, which was appropriate then and, walking round the ruins of the old stadium, even more appropriate now.

– Hunter: How Valverde can get Barca back on track – Schoenfeld: Sancho will be a star… only on his terms – Laurens: Why top clubs are scouting 16-year-old Camavinga

Today, though, it is Atlético’s stadium, a new arena with 64,000 seats that has just hosted the biggest game in club football, a place that Liverpool fans consider partly their own having beaten Spurs in the European Cup final there. It’s not where Atletico fans wanted it to be, right out by the airport, but it is impressive. And this summer Atlético Madrid’s manager Diego Simeone told La Nación: “we’re no longer the people’s team; we have an extraordinary stadium and next year we will have a training ground at the level the club deserves.”

On one level that is something to celebrate, of course, but there was also a sense of loss, a reluctance to let go of what they were, to be too much like the rest, and especially like their rivals: the response to that comment showed how far Atlético fans embraced that identity, built over years. Simeone stepped back a little, but only a little. “We have a wonderful stadium and we signed Joao Felix for €126 million, so economically we’re not the people’s team,” he said, “but socially, morally and emotionally we are, because we still draw on our roots and that doesn’t change, however much the club grows economically.”

On Saturday, the derby comes and while Atlético long ended the days when Real Madrid’s fans could hold up a mock advert asking for “a worthy rival for a decent derby,” this time more than any other time is when they most embrace that difference. One of the many things that Atlético expressed for years, and still do, was not being Real Madrid. Beating Madrid is another matter. For 25 games, Atlético couldn’t defeat them and then one day in the Copa del Rey final at the Bernabéu, it changed (except in Europe) and boy, do they have decent derbies these days.

This is first vs. third, after all: two teams who are genuine candidates to win the league. Atlético have finished above Real for two years in a row. And they have spent too this time. A lot.

Here are the sub-plots and currents running under the season’s first Madrid derby.

The “people’s team” finally splash the cash

This summer, Atlético spent more than they ever had before: €244m. That’s just €54m less than Real Madrid did. As Simeone suggested, a team that spends €126m on Joao Felix can’t really play the pauper card. They splashed almost €100m on defenders alone and they even bought from Real €€30m although as it turns out, he’s not played much so far. And yet, those figures need to be put into context.

Atlético’s spending was driven by the departure of players that left, some of whom they were powerless to stop: Rodri, Lucas Hernandez and Antoine Griezmann all departed after their new clubs unilaterally paid the buy-out clause, three players alone raising €270m, most of which was reinvested. Most of, but not all. Atlético actually made a €44m profit. Well, €44,000,300 now.

The Spanish Federation has just fined Barcelona for their approach to Griezmann. It cost them €300. As Marca handily pointed out, you could get fined more than twice that for urinating in the street.

The derby’s new British connection

Kieran Trippier’s move to Spain was one of the more intriguing transfers of the summer and so far, he’s delivered for his new club, Atletico.

No, not Gareth Bale (although him too). Kieran Trippier has become an unexpected hero at Atlético, pressed very high and very wide, with so much of their play passing through him. The full-backs are vital for the team to function, allowing the midfield to turn inside, leaving them with the wing to themselves.

Left-back Renan Lodi is an attacking threat with his speed and willingness to run beyond people; on the other side, Trippier is more about the passing and delivery, usually from a little further back. He’s more likely to sneak in behind players than run beyond them. He takes no risks, rarely loses the ball and plays the right pass almost every time: prepared to come back inside with a simple ball if the cross is not on.

No one in the Atlético team has put as many balls into the box as Trippier — he’s way, way ahead of the rest — and they look for him early and often, playing long diagonal passes to seek him out. If he goes, he relies heavily on Koke to cover and combine: there’s a neat partnership developing there. Koke’s work, responsibility and positioning is fundamental. Watch how often Trippier is further forward than the captain.

(All that said, Santiago Arias played well enough in Mallorca to pose the question of whether Trippier, resting on Wednesday to be fit for this, is quite the guaranteed starter he appeared to be.)

The new, improved Atlético?

Griezmann, Rodri and Lucas all left, but they weren’t the only ones. Diego Godin, Lucas Hernandez and Juanfran all brought their Atlético careers to an end. Half of their starting XI went; Atlético had to start again. It’s true that Saúl, Koke and Jan Oblak are still there, while they managed to keep Alvaro Morata too, but this wasn’t just changing players; it was changing play.

First things first here: despite the enthusiasm, this probably is a slightly weaker team than it was. But it is strong, and certainly stronger than many feared as players started to depart, and it’s exciting too. It’s also different. As Koke put it in an interview with AS: “there’s been a huge change. We want to play a bit more, play a bit better, change a bit. Maybe you can see it in the way that we have a bit more possession.” That’s part of the question: how soon will it all fit into place, how committed will they be to this idea, which appears to break a little with who they were, how well will it work?

So far, they’re optimistic, but cautiously so. There’s definitely a shift: before Mallorca, they had conceded two goals a game for three straight games, which is not like them.

Speaking of Koke… how about Casemiro?

Casemiro. That is all. Madrid need him to impose himself on the game, possibly more than they need anyone else right now.

Who will be Atletico’s 11th man?

Ten of Saturday’s starting XI seems reasonably clear although the make-up and order of the middle shifts sometimes: Saul, Koke, Thomas Partey in midfield, maybe even Hector Herrera. The question is the 11th man. Angel Correa, Vitolo, Lemar? Or maybe even an extra central midfielder?

And where does Joao Felix line up? He starts for sure but he’s played right, left and middle, sometimes in the same game.

As for Madrid, their line-up seems pretty clear, with Nacho likely filling in for Ferland Mendy and Marcelo (who’s back in training) at left-back: Thibaut Courtois, Dani Carvajal, Sergio Ramos, Raphael Varane, Nacho, James Rodriguez, Casemiro, Toni Kroos, Bale, Karim Benzema and Eden Hazard.

Luka Modric is back, too: it’s not impossible, though unlikely, that he immediately returns to the team.

Madrid look different while staying the same

On the day that Madrid played their first home game of the season, there was only one player who hadn’t been at the club back in 2014 — and that was the goalkeeper. So much for the French revolution. So much for “there will be changes.”

Zidane hadn’t got all the players he wanted — Paul Pogba, basically — and didn’t want all the players they could get him. It was tempting at that point to say, though, that the best thing that could happen to him was that he didn’t get what he wanted: James and Bale, two footballers that weren’t in his plans, suddenly appeared as his signings. Neither were happy, neither felt entirely wanted, but both look set to play key parts, and were determined to make a point. James is running like he’s never done before.

While there’s little cover in midfield, there have been some changes too: Hazard is fit now, while both Vinicius and Rodrygo scored in midweek. The latter took his goal superbly. He’d only been on the pitch 94 seconds of his debut. Vinicius is unlikely to start on Saturday — it will be Bale, Benzema and Hazard up front — but he may play a part. Rodrygo wasn’t named in the squad.

It’s too early to be completely convinced, and there’s no great tactical shift or dazzling displays, but slowly things seem to be falling into place. Including them: for the first time in two years and four months, Real stand alone at the top. And even if this had happened a week ago, after the disaster in Paris, that’s no reason for Atlético to be optimistic.

Koke knows this. “People give them up for dead and that’s a big lie,” he said.

The Jose Mourinho effect?

Zidane complained about a “lack of intensity” after Madrid were destroyed by PSG in the Champions League. It’s too often a catch-all explanation for everything, a cliche that doesn’t really explain anything while avoiding deeper questions and proper analysis, but there’s a kernel of truth in it.

The Real boss was under pressure and the talk was of Mourinho. And suddenly, there it was in Seville: the intensity Zidane demanded. Time to do the “tongue in cheek” emoji here, but was that threat all it took? Magic. Lads, Mourinho might come: time to pull our fingers out!

There is a broader question, though, raised by Jorge Valdano: Madrid fought in Seville, taking their defensive responsibilities very seriously, aware of the pressure they were under and the threat from an opponent who had beaten them four years running. Can they always do that? Should they, in fact?

“They can’t do what they did today consistently,” said Valdano. “Bale, Hazard and James have to go forward, not back.”

Courtois, Morata face their old friends

Courtois was an icon for Atletico but eventually engineered his way back to Madrid to play for Real. He won’t get a warm welcome this weekend.

Outside the Metropolitano, there is a plaque for every player who has played at least 100 games for Atlético. That means that there is a plaque for Courtois. Last time he came, it was scratched, covered in rubbish, mud and the lid from a tin of biscuits with a picture of a stag on it: a sign of infidelity. There were also loads of cuddly toy rats; fans even threw some at him during the game.

He’s not the only one in the two squads but he may be the only one on the pitch in the end: Atlético didn’t get James Rodríguez, even though at that point in the summer they, and he, wanted to. Marcos Llorente, signed from Madrid for €30m, has not played a major role and probably won’t start. Morata is suspended after he came on in Mallorca and was sent off again eight minutes later, having picked up two yellow cards in barely 60 seconds following a confrontation with Xisco Campos and Salva Sevilla.

They’re still arguing now over what was said. Sevilla says he called Morata a “daddy’s boy.” Morata won’t say what he heard, but that it was far worse. Atlético have appealed, but don’t expect it to succeed.

Six months later, Diego Costa scored for Atlético in Mallorca. “Forwards need goals; they live by them,” Diego Simeone said. “This is very good for him, and very good for the team.”

He’s scored six times in four games against Madrid since returning to Atlético, which sounds amazing, but handle those figures with care: they were scored in the European Super Cup last summer and in this summer’s 7-3 win in preseason. In La Liga, it’s been 1-1 and 0-0 and he hasn’t scored.

Oh, and he has a friend waiting for him: “I want to play against Costa,” said Hazard, his former teammate at Chelsea.

Watch out for Benzema

Almost 10 years later, he has become a goalscorer. He always was, of course, just not quite like this. After a decade facilitating things for Cristiano Ronaldo, a brilliant player if not a no.9 as such, he has now taken responsibility for himself. He’s top scorer in Spain and one of the league’s outstanding players so far. He started to get a lot of goals consistently last season, particularly after Zidane’s return.

The truth was that few of them were truly important, the season was over and the doubts remained, but now they matter. His five include the winner in Seville. Mind you, he’s never been about goals and maybe still shouldn’t be: his best moment remains that bit of skill in the derby at the Calderón in the Champions League. On the spot where he produced that bit of magic, there’s just dust and broken concrete now. He’ll miss it, too.

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a-simple-imagine · 7 years ago

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Free - pt. 2

Requested by me: Competition day is here and Y/N is acting weird while Demi is intrigued by a member of another swim team.

Pairing: Demi x Y/N

A/N - If you get the specific references in this story then just come be my best friend okay?? Hit up that Inbox of mine because I will love you forever, honestly. They're pretty obvious in relation to the name. Also first update in ages omg

Part 1

Competition day. We have such a love/hate relationship. I surveyed the room that was beginning to fill with parents, friends and whoever else wanted to see people swim. Members of teams in their team colours or specific tracksuits ventured around. I wore a mostly white jacket, that had my name printed underneath our club name. The sleeves were a light purple and on the front rested two cartoon Dolphins that made up a heart. The words: For The Team underneath. That was about as patriotic as I got when it came to showing off where I swam. I never saw a need to show pride. I enjoy where I swim, why does anyone else need to know that? Feeling a hand on my shoulder, I turned sharply. "What?" I snapped and they backed away. "Oh, Y/N it's you." "Coach wanted me to come find you since you’re our Captain." And with that she turned and walked away. I followed slowly behind down into the corridor. Y/N had been acting a lot different the last few weeks and I didn't really know what to do. We still had our private practices. She seemed okay but not her normal self. As we reached the locker room, I was met by waves of girls all getting ready. Large crowds made me anxious and so I just pushed through. I heard the odd whisper followed by a point which I was finding rather hard to ignore. I hated the idea of people talking about me. Good or bad. What makes it worse is not knowing which they're doing. Reaching my team they all seemed happy enough, maybe a little unfocused too. "Listen up!" I called making all heads turn to me. I smiled an awkward smile at the people I didn't know until they went back to their own thing. "It's competition day. They're are a lot of teams here and all I wanna say is...y'all better win something or I swear to god, I'm kicking you off this team." "Demi!" Coach looked at me, cocking a brow. "I'm kidding. I won't kick you off but y'all wanna go to nationals right?" They all nodded. "Well then you gotta win and don't get distracted or-" "Demi!" Coach repeated. "The boys have muscles but don't lose focus, you are all old enough to not. Now let's go show them all how much heart we really have." I flashed them a tight smile as they cheered. They filtered out and I went to get ready. I'd signed up for a few races so today was gonna be a long day.

When finished, I pushed my stuff in my locker. Keeping my phone, water bottle and some cash just in case. I put my jacket and joggers back on and I went back to the pool room, there were a lot more teams now. My first race wasn't for a while but I walked amongst the swimmers to get a feel for them. One boy caught my eye with his medium, shaggy red hair. He flashed me a shark tooth grin as our eyes locked. I watched him for a moment, talking to other members of his team. "What was it that you said about not getting distracted by boys?" I looked to see who said it, just some girl on the team. I looked at him once more, this time he smirked before I made my way over to where coach and the others sat. First up was the men's 50m breaststroke which admittedly felt like it was over before it even begun. It took less than a minute for some of them to reach the other end of the pool. There was more fifty meters each one just as quick as the last. When it came to the girl's races, we didn't do so hot but we're not known for speed. After a while my attention shifted from the races to my phone. I took a moment to race the 50m which I won. Not to sound cocky but I'm not surprised I won. Putting my earphones in, I waited for my next race. That's when I saw her. Y/N. She stood at the side of the pool. I kept my eyes on her and she turned to me for a moment. Her gaze met mine so I flashed her a smile but she turned away. Placing her goggles on, the crowd went silent as all the swimmers jumped in and got into their starting position. A buzz sounded and they jumped from the wall. The crowd erupted with the sound of cheering. Y/N form was strong and she was roughly in third place. On the turn she pushed off with everything she had. Her speed underwater had seriously improved. As she reached the end, her hand coming into contact with the wall. She stood, yanking off her googles and cap before looking up at the scoreboards. I think it took a moment to process but when it did the smile on her face was amazing. Guess all that training really paid off. Y/N pulled herself out of the water instantly hugging two girls. I was tempted to go down and congratulate her but with the awkwardness between us I remained seated. Watching her swim was something else . My next race was coming up after the men's 100m freestyle but I still waited, wanting to see them swim. I glanced over them as the men line up I felt two hands push me forward. A sigh left my lips. I yanked one of my earphones out, turning my head slightly. "Yes?" "Your race is up next." The girl behind me called out excitedly. "I know that, why are you telling me?" "I-I was just saying." Rolling my eyes I turned back. When someone caught my eye with his red hair and cocky smirk. It was the guy I saw earlier. I looked him once over, taking him all in and damn did he have some muscles. What was even more impressive was the way he swam. He didn't just give it one hundred percent. He went above and beyond. Doing everything physically possible to swim the best race he could. There was a determination there though. One that seemed forced like he had something to prove. The boy annihilated the competition with his speed and also on his form. Winning him first place with ease.

Stepping up I slowly made my way down to the pool, my team cheering as I walked past. When reaching the cool tiles that edges around the pool, i walked with my head down and ear phones in but next thing I knew my ass was on the ground. I frowned looking up, his hand was held out. I took it and he pulled me to my feet. "Sorry." He grumbled before walking straight past me. It was the same guy I'd been staring out. I wasn't really sure what to say to him though. "Great race out there." I shouted back to him before finding my position. Lane 3. I stared out over the crystal blue liquid. Standing on the podium I took a deep breathe. Breathe, just breathe. I whispered quietly. Getting into position the buzzer sounded and next thing I knew I was flying into the water. My head surfaced causing my ears to be insulted by the mass cheering. I distinctively heard my team calling my name. It wasn't that I didn't appreciate them cheering me on it was just that despite my speech I don't care if I win. I just enjoy the thrill. The turn came and I spun, my feet grazing the side of the pool before pushing off. The water streaming over my body. The push of water resistance. Everything was lighting up my bodies senses. My heart raced. My breathing was shallow. It was all amazing. Going back and forth in the pool. The minute my hand reached the end for a second time my head shot out of the water, noticing the swimmers that finished following me. 1st place. I pulled out of the pool. "Demi that was amazing." It was Y/N. A smile displayed prominently. "Thanks." I mumbled slowly. "You don't seem too happy about it. Sighing, I forced a smile on my face. "Come on let's go see everyone." She eventually said although her voice was quieter. As I followed behind. I noticed the girls I'd just swam with. They all seemed happy with their positions and yet her I was hardly caring. Out of the comer of my eye I saw a flash of red. His eyes were on me before disappearing down a darkened halllway. I stopped. "Are you coming?" Y/N asked and I just nodded. Being greeted by bright smiles and joyful words. "Well done." Coach called out. "Thanks, can we go now?" "What about the relay races?" A young girl called. I rolled my eyes. "They're tomorrow." I walked off to the locker room to get changed.

A team dinner followed. Everyone chatting and celebrating. I sat at the end of the table, slowly eating my tuna pasta salad. Stabbing my fork into the lettuce with a crunch. "You don't seem very happy." "I'm happy on the inside." I stated with a sharp glare. Popping the lettuce into my mouth. I was thinking about tomorrow. Last day of competition. There was a few long distance races followed by individual relay and team relay. Last day of competition was the always the toughest. Coach stood giving us what I assume was both a congratulatory and pep talk. Hardly anyone won their heats. I won both mine. Y/N won hers. Danielle won her 100m butterfly. As I finished my meal, I stood deciding to go for a walk. Ignoring the questions heading my way as I left the table.

The night was almost relaxing for me. It was still and quiet. It didn't expect anything from me. It didn't want me to be happy. It wasn't that I didn't feel great, I just didn't care enough about the winning. I swim for myself, not for the awards. I made my way back to the hotel. A little bench was perched off to the side in a little garden so I decided to sit down before heading back to my room. I looked up at the stars. Admiring each one. "You did pretty good out there today." I looked down at the sound of the voice. It was that guy once again. I was confused as to why he was talking to me but I wasn't going to ignore him. "Thanks. So did you." He smiled, raising his shoulders a little. Almost too smug about his wins. "Your names, Demi right?" "Yeah?" I frowned wondering how he knew before realising my name probably would have been displayed on the score board. "Yeah." "Do you only swim free, Demi?" Honestly, that wasn't the question I was expecting. It caught me a little off guard. Why did that even matter? "Yeah." "You're more like him than I thought." He stated before just turning to walk away. "Wait." Stopping, he looked back to me. "Why did you ask?" A smirk hit his lips. "I've been watching you for a while now and I figured you out. You're one of the best swimmers here but you only swim freestyle. It's exactly like a friend of mine. Made me angry at first. Felt like a waste but who am I to tell either of you what to do. But one thing I can do is beat you both at your own game. And if I know anything, it's that tomorrow you'll make a decision much like him." With that he walked away. I had more questions but I knew he wouldn't be much help. His answers were vague. Made no sense to me. And why was he angry about the way I swim, he hardly knows me? With a heavy sigh, I retired to my room. Unable to get the words of a complete stranger out of my head but also thinking about tomorrow. It was the final day of competition and for once I couldn't wait for it to be over.

#demi lovato #demi imagines #demi imagine #free iwatobi swim club #demi lovato imagine #demi lovato imagines #Free #one shot #imagine #long

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livingwellpage · 7 years ago

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This Cardio Machine Works Your Entire Body (and Will Do Wonders for Your Butt)

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Whether you are looking to get a jump on ski season or just want to tone up all over, the SkiErg (think upright rower) is a great addition to any exercise routine. Simple in structure, this machine’s movements are similar to using ski poles along the slopes to gain momentum. The result: improved power, strength, and endurance.

“What makes the SkiErg such a great piece of equipment is that it utilizes the full body, the glutes, hamstrings, lats, triceps, and shoulders,” says Rustin Steward, a Tier 3+ Trainer at Equinox Sports in New York City. (Watch him demo how it works in the video above.) “A lot of the cardio machines, such as the treadmill or elliptical, don’t; they are more lower body specific.” Not to mention the SkiErg—which can be quite aerobically demanding—is powered by you. “The faster you get the flywheel spinning, the more resistance you create, which, in turn, leads to a bigger calorie burn,” he adds.

Another great thing: It can be used in a variety of ways, from warming up (Steward says it’s a great way to fire up the lats prior to back exercises) to all-out cardio. You can even add in jumps at the top or lateral hops with each pull to help build explosiveness. And let’s not forget it is also a functional movement, mimicking the everyday action of bending down and picking things up.

Unfortunately, many folks are missing out on this versatile calorie crusher because they just aren’t familiar with it, despite the fact that the SkiErg has been hanging around gym floors since 2009. But, it doesn’t have to be that way. With these tips from Steward, you can master the SkiErg—and build a banging body in the process.

RELATED: The High-Intensity Cardio Workout You Can Do In Your Living Room

How to use it

Stand tall, facing SkiErg with feet hip-width apart, arms extended up, and hands gripping handles; palms face in (A). Hinging at hips, with a slight bend in knees, brace core, push through glutes, and pull handles down; keep arms straight (B). Continue pulling handles down in a fluid motion until arms swing back past thighs (C). As you rise back to standing, activate glutes, pushing hips forward to full extension, and return arms back up to start.

Avoid these 4 commons mistakes

1. Squatting: “Remember it’s a hip hinge, like a deadlift movement, not a squat,” he says.

2. Dropping the chest: Yes, you want tour torso on a slight angle, but you don’t want to be fully horizontal and parallel to the floor. “Not only can it cause harm to your lower back,” notes Steward, “but it takes the glutes out of the exercise.” And that means you aren’t exactly beefing up that booty.

3. Cutting the stroke short: “The longer the stroke, the faster the meters will climb, so don’t shortchange yourself at the top,” he says.

4. Looking up: “That puts a lot of strain on the neck,” explains Steward. Your goal: Keep your chin tucked.

For more fitness tips, sign up for the Healthy Living newsletter

Try this beginner workout

Go for 10 sets of 100m sprints with 45 seconds of rest in between each. “Ideally, you’ll want to complete these sprints in under 35 seconds,” says Steward, with the goal of eventually working your way below 25 seconds. To make your workout harder, play with the machine’s damper (how much air flows through the flywheel) or increase distance and/or add time.

Now that you know the basics, it’s time to put what Steward says is one of the most effective tools in the gym (especially if you're short on time) to work. The best part: No snow required.

This Cardio Machine Works Your Entire Body (and Will Do Wonders for Your Butt) published first on your-t1-blog-url

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melodeemarsh · 5 years ago

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aaaaaaand she’s finally lost it.

i. am. ready. to. go. outside.

whooooooooooooooo.

3 days til my REBIRTH INTO THE WORLD.

Li Zi Qi just put out new videos on blue-dyed calico ❤

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If you don’t know who she is yet, please watch all her videos!!! They are straight out of a fairytale and at the same time just such a wonderful, slow, beautiful understanding of life. She makes almost everything from scratch—salted duck eggs, lipstick from roses, silk dresses, wool cloaks.

Her channel is honestly what I aspire towards. I want to make videos and blogs that slow down, offer a space to breathe, create wonder and beauty.

Life moves on and it never falls into a complete standstill. The world is having a meltdown right now, but here, Li Zi Qi is quietly making blue-dye calico clothes.

The media tends to intensify the anxiety and fear, and it always urgent and demands attention. So it feels as if everything and everyone is in a sort of a mental frenzy, a sort of panic. But that isn’t true. In some places, life is going on at a slow, sweet, unhurried pace. In fact, perhaps, people who are under lock-down or quarantine or stay-at-home notices are living a slower, sweeter life, too.

I hope so.

I’m sure there are many also struggling with living at home, and trying to homeschool the kids. And people who cannot afford to stay at home and must go out for work, risking their health.

Of course, we all risk our health every day. More people die from car crashes than airplane crashes—and now both are cut at a drastic rate, so perhaps we are also saving people from vehicle crash deaths. Just like how pollution has decreased because of the lockdown in China, which has also saved lives (more lives than from the disease) from pollution long term.

But yet again, it is the people who cannot afford it who are hit the hardest. Malaysia shut its borders a few days ago, and many Malaysians cross over to Singapore to work every day. So a lot of them crossed over with sparse belongings and nowhere to sleep for the next two weeks (could be shorter or longer, but as of now, two weeks). I’m just glad to see how the community here is mobilising. The Jurong East sports hall was opened up for stranded workers to stay. Druggists and Mikkellar Bar are pulling together a donation drive of essentials to ensure they have all the necessities they need.

On the other end of things, Jimmy Fallon now has an At Home edition of his show and I love it—and I never even watched a single full episode of his stuff before. He features a guest and a different charity every episode. So far, he has featured feedingamerica.org, savethechildren.org/savewithstories, which are pulling together resources to support the kids in the States who rely on school for food. Then, there is a donation drive for artists and performers who are affected.

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There is a keen balance of hope and sober reality that needs to be held in these times. We cannot underplay the suffering that people are going through—mentally, physically, emotionally, financially, socially—and yet we cannot be solemn and despairing. Try and understand and see clearly what the situation is, but yet hold on ruthlessly to hope and to humour, to joy and laughter and bright days.

Keep loving and living. Look out for one another, see how we can help our friends and neighbours. This lady posted a wonderful post about supporting the more vulnerable small businesses/gig workers who are directly impacted by the situation right now. Taken directly from her post:

Profiles of those who are also getting hit terribly:

– Those who work in SMEs facing the trickle down effect (those who earn under 100m or employ <200 workers but contribute to 48% of SG’s GDP, employ 65% of SG’s workforce and constitute 99% of all SG’s enterprises.)

– Those who freelance and do gigs (freelance creatives, musicians, actors, food delivery, etc)

– Those whose work depends on having medium to large sized groups of people show up (events managers and organisers, conference organisers and support, trainers, teachers, F&B, film crews, small renovation/contractor firms, party planners, arts-based companies etc)

– Those who run events that are too easily and unfortunately deemed “non-essential” (social enterprise CSR events, creative work like theatre, film music, celebrations etc)

– Those who work in hospitality, F&B, tourism, aviation, trade

There are some ways you can help:

1. Ask them how their work has been hit by the Covid crisis. If they’re doing badly, ask them if you can financially support them somehow. Find ways to commission work from them or ask around on their behalf. Pay them fairly and generously for their work. Bonus: You never know if the thing you’re commissioning from them can also be the financial and psychological invitation they need to explore a pivot in their business.

2. If you’re one of the luckier ones who are actually not worried now and are sniffing for cheap, plummeting stocks to invest in so you can get even richer, consider investing in people around you who exhibit great potential. I’m not talking about pity investments. I mean thoughtful intentional investments that support Singapore’s economic and societal well-being. Consider using some of your significant loose change to be a mini venture capitalist or mini impact investor.

3. Tip the gig economy people you come across – like your food delivery person, your taxi driver, your part-time waiters and food servers. Be more generous than normal. Tipping has never been our culture but the option has been built into the apps’ system if we choose to use it. There are many around us who are forced to choose between taking medical rest and keeping up their hourly paid work. Tip them so they know if they are sick especially with flu like symptoms, they have some kind of financial relief and psychological permission from someone to stay home and rest.

4. If you bought tickets to a local theatre performance/concert/workshop that got cancelled, if it is possible for you and you have more than enough, don’t harass them for refunds especially if you know they are a smaller player without deep pockets.

5. If you are a big corporate/govt agency that has to cancel your events and workshops (especially those CSR events run by smaller social enterprises), pay them something – anything. In exceptional times, explore how to make an exception to the usual contractual rules. Write in a new goodwill clause if you want. Pay them a goodwill amount – your generosity could mean some employees get paid. This is especially for social enterprises which hire the elderly or people with special needs. If possible don’t cancel but postpone the event and still pay upfront as a gesture of solidarity.

6. If your friends are running F&Bs, go dine-in (at an appropriate distance). Or order takeaway/catering from them.

7. If you run some kind of community group or religious group especially, find a way to gently and kindly ask if there is anyone going through hard times in their business who needs some help. You’ll be surprised how many real needs are there in front of you even amongst those who look comfortably middle class. People may stay quiet and stoic because the global situation seems so dire out there and they feel their own hyper-local needs seem smaller in comparison.

❤

On a more light hearted note… Someone made lo-fi beats with PM Lee speaking in the background…

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this has become a very, very long post.

I would like to end with a quote from Avery’s own quarantine diaries (she is on day 6) because I think she puts what I am trying to say in this blogpost perfectly:

“Finally, I came across a really beautiful metaphor in Jeremiah 17 today. It’s worth typing out here.

Thus says the LORD:

“Cursed is the one who trusts in man and makes flesh his strength, whose heart turns away from the LORD.

He is like a shrub in the desert, and shall not see any good come.

He shall dwell in the parched places of the wilderness, in an uninhabited salt land.

Blessed is the one who trusts in the LORD, whose trust is the LORD.

He is like a tree planted by water, that sends out its roots by the stream,

and does not fear when the heat comes, for its leaves remain green,

and is not anxious in the year of drought, for it does not cease to bear fruit…

Oh LORD, [you are] the fountain of living water.” – Jeremiah 17:5-8, 13

I love the imagery of a tree planted by water that never fears in drought or heat. I’m doing all right for now, but for many people, right now is a time of personal and financial drought. And yet God says our leaves can remain green. We will still bear fruit. Because the very source of our life is God, the fountain of living water. Last year I began to learn about joy in all circumstances, joy despite drought. I know I’ll keep learning more.”

Joy in all circumstances. Peace beyond understanding. Love beyond all reason.

That is where I turn to, in times of trouble.

There is a part of me that feels a little nervous or fearful, writing and speaking about my faith, but I truly believe that Jesus died for me and saved me, and that God’s love sustains me, and that God turns all evil into good.

Truly.

Keep on burning bright, you little light.

Melody

the quarantine diary – day 12 aaaaaaand she's finally lost it. i. am. ready. to. go. outside. whooooooooooooooo. 3 days til my REBIRTH INTO THE WORLD.

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proton69 · 6 years ago

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2019 Australian Masters Athletics Championships - And some insights.

The past month, since the Victorian Police and Emergency Services Games has been spent in training for the 2019 Australian Masters Athletics Championships, which were held over the past few days from Friday April 26th to Monday April 29th at Lakeside Stadium in Melbourne.

Training during this time consisted of a lot of speed endurance work with some speed and hurdles practice for the first 2 weeks, then more speed in the third week, before tapering off in the 4th week. During a speed session nearly 2 weeks ago, I achieved speeds I haven’t done before, since taking up athletics 4 years ago, but not in a way that I can (yet) use in a race. More on that aspect later.

For these championships, I entered the same 6 events that I ran at the Victorian Masters - 60, 100, 200 and 400 metre sprints, as well as the 100 and 400m hurdles, and logistically, these events were on days 1-3 (Friday to Sunday), which meant I could get away with staying 2 nights in Melbourne, with an early departure on Friday.

Unfortunately, when the final program came out, my start on Friday was earlier than anticipated - 8:55 AM for the 400m hurdles. This meant I needed to arrive at the track by around 7:30, relying on public transport to run on time. This meant catching the 5:41 express to Melbourne, which would save a little travel time. Fortunately on the day, the train ran on time, and I arrived in Melbourne in pouring rain. A short tram trip later, and I was at the track right on 7:30 AM. I picked up my race pack and checked in for my 100 and 400m events, while I was there, leaving plenty of time to pin my numbers on and warm up for the hurdles.

After warming up for the hurdles, I arrived at the start, only to find that the program was running at least 15 minutes late, which made the race even tougher for everyone. I got around without touching a single hurdle and getting my technique into the strong and gusty wind the best it’s ever been, only to struggle with some of the “easier” tail wind hurdles. Being a bit cold, I also felt a little stiff when going over the hurdles. Finished in 5th place (4th among the Australians) with a slow time of 1:22.53.

Next event was the 100m sprint. This time, there were 3 heats. To progress to the final, I had to be either in the first two finishers, or one of the next 4 fastest overall. Unfortunately, a poor start saw me run a slow 13.64, and I failed to qualify.

My final run was the heat for the 400m. Knowing the calibre of the field, it was always going to be a tough ask to progress to the final. The first 3 placegetters in each heat, plus the next 2 best times were to qualify for the final. I ran well in the windy conditions and finished strong, but my time of 1:05.08 was a long way from what was needed to qualify. Still, I was happy with my time, considering the tough conditions, the fact I had run the 400m hurdles and a 4AM start and 2 hour commute.

This ended day 1. I left the track, walked to my hotel, checked in, found a place for dinner and settled down for the night.

Next morning was another early start, with my 60m heat at 8:40AM. This time, I only had to travel 2km (instead of 160!), but with breakfast only available from 7AM, timing was still going to be tight. Everything progressed well, until I missed my tram stop, due to a lapse in judgement. Attempting to find the quickest way to the track using the official app were fruitless, because the app assumed walking speeds and shorter walking legs than I’m capable of! In the end, a quick look at Google Maps and hopping on the next tram back did the trick, and I was able to use the 1.1km walk from the tram stop to the track as the first stage of my warmup to save time.

After a quick (but still thorough) warmup, I was ready and lined up for my race. There were 2 heats this time, with the first 3 in each heat and the next 4 fastest times progressing to the final. With a better start than the 100m, I finished 5th in my heat, but my time of 8.51 seconds was one of those “next 4 fastest”, and I qualified for the final.

In the final, I had another good start. Finished 9th with a time of 8.48 seconds. Slower than I hoped, but still my best time for the season.

My final event was the 100m hurdles, which, like the 400m hurdles the previous time was a straight final against time. Started out OK, but for some reason, I got out of stride at hurdle 6, necessitating a quick shuffle to get over safely, then a hard acceleration to restore a better hurdling speed within several metres, before having to go over the next one. I cleared the rest without any further incident. My time was slow at 23.05, and I finished 7th.

With the early finish, just before lunch, I was able to spend the afternoon catching up with a friend, before settling down for my second night in Melbourne.

I had only one event on Day 3, with the 200 metres starting at 9:30 AM, a much easier starting time. This time, it was 2 heats, with the top 3 in each heat and the next 2 best times progressing to the final. Had a good run, finishing third in my heat with a time of 27.26. My third place finish meant automatic qualification for the final.

Ran well in the final too, though finishing 8th (last!) by 0.01 seconds, with a time of 27.19.

Overall, I was pleased with my performances. The competition was tough, with quality fields from all over Australia, with some international invitationals. With my relative inexperience and still a fair bit to work on, I couldn’t expect too much, but qualifying for at least one final was one goal that would be a measure of success. Qualifying for 2 finals was a bonus! :)

The events of the past season have given me some more insights into my training and performances. My main challenges are:

Proprioception - getting inaccurate feedback about where my limbs are. This has been evident when watching video of races in the past. I am looking forward to seeing the video that was shot during these championships, to get some more feedback on my technique.

Slow conscious processing of movement. This makes it difficult to learn complex movements, and means I have to work on technique a small piece at a time. This is also making self monitoring during starts and acceleration, where things are rapidly changing, very difficult. I’m effectively on “autopilot” until about 30-40 metres into the race, when things stabilise enough for me to monitor and fine tune my technique.

Some interaction between my acceleration and top speed is limiting my top speed by at least 5%. This was the minimum estimate of the higher speeds achieved at training with a “rolling start”, instead of the block start used in races. This amounts to a considerable potential gain.

Now that this season has ended for me, my focus is on next summer. I’m going to be doing more work in the gym with weights and plyometrics for strength and speed. I’m also going to be using cross country and Parkrun for general fitness. Of course, I will be training at the track throughout, as well.

The more difficult part will be finding solutions to my neurological issues. I will need to find out more information on how best to deal with this aspect, and possibly consult with others. Progress here could make a huge difference to my performance.

Anyway, now is a time to regroup. Bring on the 2019-2020 season! :)

#TonyLangdonAthlete

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marriagebase · 6 years ago

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37 Photos That Will Inspire You to Visit Australia’s Lord Howe Island

“Just paradise!” That’s the common response I have given to my friends when they ask me how my recent trip to Australia’s Lord Howe Island was. There simply is no other way to describe it. And there is no more perfect way to describe it either.

As I sat down to begin drafting this piece from my cosy little cabin, “Waimarie,” the sun was peeking through the ominous storm clouds as it began to set over the ocean, casting this vibrant, golden light across the palm trees before me. My feet were up and my muscles aching in a way that reminded me that it was only the day before I hiked Mt Gower (and survived), and my cheeks and jaw sore from positively smiling so much.

I was so happy to finally be on Lord Howe Island, feeling alive and feeling really inspired.

Lord Howe Island represents the way the world is supposed to be.

It takes just a two-hour flight from mainland Australia (Sydney or Brisbane) to discover a volcanic island of picturesque crescent lagoons teeming with diverse life, palm-tree shaded streets and incredible mountains rising from the sea.

n Lord Howe Island, shoes are optional, the mode of transport is a bicycle, and the universal language is a wave combined with a smile found on the face of every person you cross paths with. Mobile reception here doesn’t exist and connecting to WIFI is the last thing you think about when you a pristine, untouched beach to yourself for hours.

This is Australia’s best kept secret. A world treasure and by far the one of the most stunning treasures of them all — A real Holiday destination.

Only 11 kilometres long and 2.8 kilometres at its widest, Lord Howe is PARADISE and for the most part you will feel like you have stepped back in time to a place where birdsongs fill the cleanest of air and time slows to still.

After years of dreaming to visit Lord Howe Island, there is really no way to prepare yourself – places like this aren’t supposed to exist anymore. And despite the fact that Lord Howe Island is a PART of my native Australia; I felt worlds from “home.”

Sir David Attenborough once said Lord Howe Island is “so extraordinary it is almost unbelievable… Few islands, surely, can be so accessible, so remarkable, yet so unspoiled.”

And as always, Sir David Attenborough is right.

Breathtaking natural beauty that constantly changes with every hour of the day.

The mood is complex and unpredictable, as are all good places at mercy to the elements of Mother Nature, but let me tell you this place is a breath of fresh air in a busy, modern world. It could be best described as the sunshine on ANY overcast and bleak day to the 400 souls whom reside here and me; who loves wild and remote places of this beautiful planet.

With a romantic old-world appeal, this untouched utopia remains relativity in this natural state, unlike many remote islands over the last 200 years which resulted in destruction of the native fauna. With diverse and abundant sea marine and bird life, the charm and beauty of Lord Howe is due to the protected distance from established human settlement and in a fast-paced world of technology and high-rises, Lord Howe remains untouched. There has been a lot to preserve and treasure this jewel in the Tasman Ocean to ensure there is a balanced living in harmony with the natural environment.

Lord Howe Island is characterized by white-sandy beaches, subtropical forests and water so clear and blue it’s hard to believe it’s real. Whether it be swimming, snorkeling, diving, golf, cycling, hiking, mountains, bushwalking, photography, fishing or a sunset Australian BBQ- Lord Howe offers something for everyone.

The locals will embrace you with open arms, you won’t see anyone walking around glued to their phones and I can promise you will find real conversation and a real connection that will make you never want to leave.

THINGS NOT TO MISS:

CHALLENGE YOURSELF ON THE MOUNT GOWER HIKE.

From the air, sea or land the mountains of Lorde Howe dominate the landscape, as Mt Gower and Lidgbird stand guard protecting all below.

Mount Gower is the islands greatest challenge – a 875 metre mountain only to be tackled under supervision by a local guide and not for the faint hearted or those scared of heights. However if you are fit and up for a challenge and the adventure then I can promise you this experience is not something you want to miss.

Following in the footsteps of his Father and Grandfather, you will want to be guided to the Summit of Mount Gower by Jack Shick, the most passionate and experienced guide on the Island (having summited over 2000 times now).

The 14 kilometer round trip day hike is one of Australia’s best and takes approximately 8.5 hours to enjoy and complete. Beginning with a “rock-hop” along the edge of the mountain which turns through the forest of Lidgbird, the “Lower Road” has been rung with rope along the edge of the cliff for a helmet-adorned traverse – Just try not to think about the 100m drop straight into the ocean, but get lost staring back at magnificently beautiful island.

The steep and tricky ascent begins past the morning tea break resting spot where rope is used to haul climbers into the heavens. And the summit provides one of the best and most rewarding views in the world.

Come rain or shine, standing atop Gower’s iconic peak, amongst its misty forest inhabiting the islands famous woodhen’s, as well as trees, ferns, mosses and orchids seen nowhere else on the planet, you will realize that this is a truly special and unforgettable hike.

CATCH THE SUNRISE FROM MALABAR:

I hope you have gathered by now that Lord Howe is the kind of place that “strangers” very easily become friends and you can find yourself having a BBQ watching the sunset one evening and hiking with your new friends for sunrise the next morning.

There are two ways to complete the Malabar hike on Lord Howe and I can recommend beginning the climb from Old Settlement Beach. First you will reach Kims Lookout and stop to admire the sweeping views before traversing the ridge between Kims and Malabar (two peaks).

Reaching Malabar in about an hour, you are greeted with a spectacular view of the island and 360 degrees of pure paradise.

From here you can admire the mountains of oceanic basalt rising from the floor of the ocean to tower 875 meters above one of the most stunning shorelines’ in the world. With the Admiralty Islands to your immediate left and Balls Pyramid towering in the distant blue, it is a sight to behold.

As you descend the south ridge of Malabar be sure to stop in a Neds beach and have a swim, snorkel or feed the fish with healthy fish food that can be purchased by a $2 coin donation alongside the “honesty box” snorkel hire at the top end of the beach.

Did I mention this place is PARADISE? All of this before a morning coffee? As always, it is worth waking up for!!

If you’re not up for the challenge of the Mount Gower hike, then this hike and view is for you. And if you have completed the Mount Gower hike this vista is yet another picturesque view of the island, that comes with fresh perspectives of your hiking achievements.

GO EXPLORING THE DEEP BLUE.

The moods of the sea dominate life on Lord Howe, nowhere else is the sea so full of life and the coral reef which encloses Lord Howe is a beautiful lagoon; home to fascinating marine animals. Globally unique, containing thousands of tropical, subtropical and temperate species (including some endemic that are found nowhere else) the marine environment is pristine.

Pro dive LHI will take you out for unforgettable day/s exploring the blue. I have been fortunate enough to have dived various sites around the world, and Australia, over the last 12 years, but having only recently recovered from quite a bad chest infection I was nervous to get back in the water. The team at Pro Dive literally welcomed me with kind open arms and had me in the water for some of the most exquisite diving I have been privileged to.

Explore the deep blue alongside dolphins, turtles, Galapagos whalers and Ballina Angelfish.

If you’re not an experienced diver that is okay, Pro dive and their amazing team run Open Water Divers course and I encourage you to open yourself up to the underwater world. What a place to learn how to dive – I can’t promise you won’t be hooked!

If diving is not something that is possible for you then don’t fear there are Glass Bottom Boat tours with Lord Howe Environmental Tours or you can go snorkeling Old Settlement beach, where you literally walk off the beach and into the bay and of a high tide can be co-existing with the beautiful, local sea turtles (from September – April)

I don’t know how to conclude a story about a destination that completely captured my heart, and maybe it’s just that.

Have you ever found yourself in a place and felt so completely at home and at ease that would could live there?

Perhaps that is why I changed my flight last minute and stayed a few extra days to soak it all in.

The Lord Howe Island life could be the life for me.

A special thank you Sharon and Waimarie appartments for hosting me for the first few nights of my stay. A true little cabin oasis that I really cannot wait to stay at again one day. The type of place I could see myself re-visiting for the rest of my life with attention to detail that is next to none.

And Jack and Cindy Shick, from Sea to Summit Expeditions for inviting me into your home and spare room/ family space and sharing moments of kindness with me that I will cherish forever.

Lisa and Az from Pro Dive, thank you for everything all the fun, enthusiasm, encouragement and knowledge imparted – I simply cannot wait to return (fingers crossed for the shoot-out) and can’t wait to explore Balls Pyramid when I do.

Kyla, for stopping me in the street, a stranger who is now a dear friend. Thank you for the adevntures beautiful soul.

Lord Howe Island, I love you. X

Melissa Findley is an Queensland, Australia based travel photographer. Working with brands such as The Intrepid Foundation, Canon Australia and a number of different tourism boards across the globe, Melissa has spent the past few years relentlessly chasing her dreams, wherever they take her. Follow here adventures on Instagram, Facebook and her website.

A version of this article appeared on her blog.

The post 37 Photos That Will Inspire You to Visit Australia’s Lord Howe Island appeared first on Resource.

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jeffmccoll · 6 years ago

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Lots of images this time! 🙂

The weather was changing for the better real quick. We took off the helmets and got ready for the first G7 location of the day.

I have been aware of J. E. H. MacDonald’s “Morning, Algoma, Agawa Canyon” and had planned to stop at the end of a short easy Class I when I realized that the higher water would stop us from doing that and stopping further downstream the view would have been blocked by forest growth, so we quickly beached ourselves in the shallows.

Link to Painting. http://m.paintedland.ca/painting/4/

You can tell by the water the area from where JEH painted from was a little wet today. We managed to park ourselves just about upstream of the little piece of land where it juts out in the painting on the left in the painting.

Safely landed and getting ready to compare images of the painting to our location.

Jim’s pic of Sue and Sandi checking out the location.

Next on our agenda was another JEH at the top of Canyon Station. “Agawa River, Algoma”

http://m.paintedland.ca/painting/2/

Sue was real excited to see the ACR Mile 114 mileage marker from the river. So with a little B & W fun and take her back in time.

Sue & Sandi In JEH’s painting, then Jim and I.

We made a quick stop at Canyon station when we saw the “Moments of Algoma” interpretation G7 signs. It just so happens that one of my pictures from one of my past trips is on it so it was time for some selfie pics!

What was funny is that when we did Sue and Jim’s pic he wanted the hills in the back ground.

When we got home that is when we realized that one of the scenes we were looking for could have been right there. https://ago.ca/collection/object/agoid.103907

With the sun now out, it would make for some great viewing of the G7 locations in the Canyon Station section. Once out on the water we encountered a natural phenomena, the wind tunnel effect. The wind was blowing straight up the river so hard there was whitecaps and paddling into the wind was difficult. We hugged the shore lines for a bit of protection but we made a couple of ferries to cross the river for different views. This is Jim’s pic of South Black Beaver falls from the eastern bank. I had to hold on to the brush along the shore to stabilize the boat.

We then Crossed back over to get the views of two G7 locations of Bridal Veil Falls. The little side falls on the left of the paintings only runs in High water now.

JEH’s Painting https://ago.ca/collection/object/agoid.103889

I believe another JEH painting. http://m.paintedland.ca/painting/19/

Lawren Harris http://groupofsevenart.com/algoma-waterfall

Jim’s Photo from the Canoe.

Sue and Sandi paddling in to another painting. Notice the wind generated waves, once we were closer to the falls it was really quite pleasant.

Jim heading into the scene.

Once here you just have to paddle up close and personal to the falls and the way the wind was blowing the mist towards the falls you could get much closer without getting wet on a cool day.

We then tucked ourselves into a little protected area on the south side of the falls and discussed several other locations here.

Link to J E H painting “Falls on the Algoma River” This is a view of Bridal Veil Falls from the south side where it joins with the Agawa river. Again the little ribbon of falls only flows in high water.

https://weblogtheworld.com/countries/northern-america/ontarios-algoma-and-canadas-group-of-seven

Our View.

Sue & Jim taking the view in.

Sue was really interested in a Frank Johnston painting location, even though it is named “Batchawana Falls” it is the top end of this falls. The reason for her interest is she did a rug hooking of this painting. http://m.paintedland.ca/painting/22/

We did not do the hike to where the painting was done but this shot from the north side of the falls shows just how the water flies off the canyon wall.

We were able to get this shot because the wind kept the mists away!

We got Jim up close and personal too!

We left our little protected zone and head down stream to an AY and JEH location. It is also of Bridal Veil falls, just from a different angle. Sue was happy that she could see the location where Frank Johnston painted from, but I don’t think her and Sandi were happy the extreme wind tunnel effect that was taking place. We heard the tree breaking in the wind on the canyon wall, Sandi and Sue got to watch it. Make no mistake, it was a very tough paddle against the wind.

A Y’s painting. http://www.artvalue.com/image.aspx?PHOTO_ID=1660329

Sue and Sandi going against the wind. We were able to tuck in behind a large boulder in the river to act as a wind break. Judging from the painting this would have been a fairly recent rock fall when they painted it, which makes it a great recording on how the vegetation grows back after an event.

The position that they most likely painted their view from is now obscured by trees, but this is equally impressive!

Against the wind the short paddle to the next rapid seemed a lot longer than it was. But just before the spot we dropped Sue and Jim off to walk the rapid the wind became a gentle breeze. Such is the weird way winds can happen in the canyon. The rapid is a Class III known as “Good hope” it is only 450 m long but the difficulty is all in the last 100m. At this level there is a move through a narrow gap on river left and then having to move very quickly to river right to avoid an almost river wide sieve of boulders.

We then stopped at the rail way trestle at Mile 112 for a snack. The flood from Sept. 5th made the sandbar much smaller than last year.

We were supposed to try to meet my friend Shaun Parent of North of Superior Climbing Company at his ice climbing, heated Bakers Tent, but the extra long morning portage put us way behind, and there is no way we could shortchange the painting locations. So I took a selfie to prove we made it there. I posted the mask pic on his page when I got home with the caption ” Hmmmmmm, maybe I was there all along 🙂 ” If you’re not up to paddling through, Shaun is the guy to talk to. https://www.facebook.com/northofsuperior.climbingcompany/

He does have access to some great views. Looking north from the bridge.

Once on our way Jim was intrigued by this view and asked me to take him into the rocks.

The next rapid is only about 180m long with the first 2/3 Class II but then ends in a Class III boulder garden where wrapping your boat is a real possibility. After we ran it this is the view from the bottom, it also happens to have a cliff face that is in a AY painting. After Sue and Jim got back in the canoes, this would be the best views of the cliff faces we would have on this trip.

Photographs really don’t do justice to the size of the cliffs here, but it really is wonderful eye candy as you paddle through.

There is a good size of pool and then a long 700m long Class II, what makes this rapid “interesting” is except in even higher flows than what we had is there is a lot of maneuvering and it is very easy to get stuck. Paddling rock garden rapids is a little different from paddling rivers with easy to recognize channels. Sue and Sandy, were both were very cool through the whole thing. Thanks to Jim we had the whole episode photographed. We actually were paddling fairly close together and when I saw them getting stuck it took about 50m to get to a spot where I could the canoe to fit through the rocks, get out and leave Jim secure. Even though it looks shallow there are some pretty deep holes in there but the river here is much wider than it looks in the pics. In lower flows I get stuck in this rock maze all the time.

It was these holes that made it tough to push-off the rocks to get off. They were wedged on 3 rocks but nothing close to shallow enough to push off. The big rock that looks close to her paddle is not, it is just how it looks in the image. They got wedged and it was my job to get wet. (but I really didn’t want to.)

In the featured image at the start of this episode Sandi has attached the throw rope and tossed it to me on my perch, which while trying to get there, fell into one of those holes which was chest deep. All I had to do was pull the boat backwards. Once free of the rocks and just let the canoe swing into a better place. We were starting to run late into the day so Sandi rock hopped down to Jim and I re-bagged the throw rope and bounced the rest of the way down with Sue.

As for Jim He got a great pic of one of the biggest cliff faces in the canyon, which is over 200m tall. It also just happens to be the back drop to several G7 locations, some that can no longer been seen from where they were painted but the cliff face is always impressive. The image also shows just how rock strewn this rapid is.

Here is the link to JEH MacDonald’s “Cliffs” https://ago.ca/collection/object/agoid.103891

Here is my image when we were right underneath what we thought was in the painting.

But the Day is not over yet, there was a long Class I rapid then a long pool as we enter Lake Superior Provincial Park and the campsite where the Little Agawa River joins the main Agawa.

We worked on getting the tents up so they could dry a little bit since they were still wet from breaking camp in the morning. It was really fun watching Sue and JIm getting really excited about this spot and what made it even more special was even before we were completely set up we got near perfect lighting and photo conditions and water levels to match Lawren Harris’s paintings. No special filters, no processing tricks, just as it was and still is!

https://ago.ca/collection/object/agoid.103946

Lawren Harris https://www.heffel.com/auction/details_e.aspx?ID=42689

Sue, Jim & Sandi.

All in all it was a great day 3, the forecast from the morning was reasonably correct as it did get warmer all day and was quite pleasant this evening.

This time we were much faster in getting the tarp up…. but there was no magic in getting it up early.

Next up Part IV 🙂

Sue & Jim’s Agawa Adventure (Part III) Lots of images this time! 🙂 The weather was changing for the better real quick. We took off the helmets and got ready for the first G7 location of the day.

#boxcar trips

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marjorieclarkcom · 6 years ago

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HIIT Workouts: Interval Training Workouts for Rapid Fat Loss

HIIT Workouts: Interval Training for Rapid Fat Loss

I remember the very first time I performed a HIIT workout.

I gave it a shot after reading a magazine article in Muscle Media 2000 in the beginning of 1996.

The article was titled “Pick Up the Pace! A High-Intensity Approach to Cutting Up”.

HIIT wasn’t a thing back then.

Everyone was still walking or jogging on a treadmill at a slow pace for 30-60 minutes to burn fat.

I gave HIIT a shot the very same day I read that article.

My gym was NOT ready for this.

[I distinctly remember there was a pretty girl about my age jogging next to me. She looked over at me like a crazy person, stopped her treadmill, then quickly walked to the locker room.]

The ladies like smooth running.

Back in 1996, sprinting alternated with walking was considered “creepy psychopath cardio”.

Unfortunately, I was quickly hooked on HIIT.

It got me lean, but the price was a much less interesting social life.

[I imagine this guy probably walked for 30 minutes straight, NONE of that herky-jerky HIIT cardio stuff.]

The bottom line?

I’ve been doing HIIT for a long, long time.

Scaring the ladies since 96′.

Note: Luckily people fully accept HIIT now. Also, if I’m being honest, I have never dated a woman by meeting her in a gym environment.

I’ve also written about HIIT for over a decade.

I thought it would be cool to write one comprehensive blog post on the subject.

A High Intensity Interval Training mega-post…

Table of Contents

Part 1: What is HIIT Part 2: Benefits of HIIT Part 3: HIIT Timing and Calorie Burn Part 4: HIIT Workouts for Fat Loss Part 5: HIIT Workouts for Anaerobic Performance Part 6: HIIT Workout Ratios and Hormones Part 7: How Many Days Per Week Should You Do HIIT Part 8: HIIT Cardio Machine Workouts Part 9: Metabolic Resistance Training: HIIT Workout With Weights Part 10: Bodyweight HIIT Part 11: Jump Rope HIIT Part 12: Sprint Intervals Part 13: HIIT Group Classes

Note: Since this post is large, I’ve included clickable navigation. Click any of the links to go directly to that section.

At the end of each section, I have a “Back to Table of Contents” link which will return you here.

Or you can just read from start-to-finish, beginning here…

What is HIIT?

HIIT is short for High Intensity Interval Training.

The general idea is to perform an intense activity alternated with rest -or- intense activity alternated with a less intense activity like walking (active rest).

HIIT can be performed with just about any form of exercise.

Cardio machines

Free weights

Bodyweight training

Jump rope

etc.

I will discuss all of these forms of HIIT and a few others along with sample HIIT routines for each of these methods.

My goal with this online guide is to give you a deep understanding of HIIT and how the routines I provide work for getting lean.

[I’ll do my best to make it easy to read and will include lots of pretty images to go along with the explanations.]

Once you know how this all works…

You will be able to create your own customized HIIT workout perfect for your fitness goals.

So why do HIIT at all?

I’ll explain the benefits of HIIT next.

Back to Table of Contents

The Benefits of HIIT

Most personal trainers and general fitness sites will tell you that HIIT is effective because it allows you to burn calories long after the workout has finished.

This is often referred to as “the afterburn effect”.

The scientific term is EPOC: Excess Post-exercise Oxygen Consumption

The idea is that although HIIT workouts may be short, you burn calories long after the workout is complete.

I USED to believe this was the case.

It turns out that although there is an afterburn effect, it is MUCH less than we have been led to believe.

A game-changing paper came out which studied all of the various EPOC studies over the past 30 years.

LaForgia J et. al. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64.

“…the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded…The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.”

This paper came to these conclusions:

EPOC = 6-15% of the calories burned during the actual exercise.

Steady state cardio averages close to 7% EPOC.

Intense intervals can approach 14% EPOC.

What does this mean in actual calories burned?

If you walk for an hour on a treadmill at a steady pace and burn 600 calories, you will burn an additional 42 calories after the workout is over (7% of 600).

If you perform HIIT on a stair climber for 20 minutes and burn 400 calories? You will also burn an additional 56 calories after the workout is over (14% of 400).

These aren’t exact numbers or anything.

The main point is that focusing on calories during the ACTUAL workout is more important than any small afterburn effect benefit.

This doesn’t mean that HIIT is useless.

HIIT has benefits outside of calories burned after the workout.

The intense portion of each interval typically is spent above your Lactate Threshold.

*I will explain lactate threshold in the next section.

This is the ideal level of intensity for rapid calorie burning and glycogen depletion.

You can’t train at this level for very long, which is why the rest portions of the interval are important.

But…

Spending a portion of your workout in this rapid calorie-burning zone helps immensely if fat loss is a goal.

High Intensity Interval Training also has these benefits:

Releases Free Fatty Acids from Fat Cells

Improves VO2 Max

Increases Lactate Threshold

Increases HGH Release

In short, HIIT is a way to rapidly burn calories and stored glycogen while improving overall fitness.

Improving VO2 Max is especially interesting because people with a high VO2 Max burn more calories doing the EXACT same activity as someone who is less fit.

I wrote about this in detail here:

How Aerobic Fitness Speeds Up Fat Loss

Another benefit of HIIT is improving the stroke volume of your heart.

I thought this was pretty cool…

During the recovery periods of intervals, your heartbeat slows down faster than blood flow. Because of this, the heart pumps more blood per beat (higher stroke volume).

There is even a recent study showing that interval training slows down the aging process on a cellular level.

I wrote about this study in detail here:

How Interval Training Slows the Aging Process

So although HIIT doesn’t have as high of an afterburn effect as we once thought.

It is extremely effective for fat loss, heart health and possibly a bit of anti-aging as a bonus.

Now we know the benefits…

Let’s discuss the various setups of HIIT.

Back to Table of Contents

HIIT Timing and Calorie Burn

This section will be a little more technical than the others, but I’ll do my best to simply parts to avoid making it mind-numbing.

For fat loss, the main thing we are after is maximum calorie burn. The zone that does this most efficiently is training at (or above) your lactate threshold.

Here’s my simple explanation of Lactate Threshold.

At rest, your body produces a small amount of lactate and it also removes lactate at a similar rate.

When you perform a low-intensity exercise, like walking, blood lactate production and blood lactate removal balance out.

This is why you can walk for hours (if you wanted to).

At some point, when exercise intensity becomes intense enough, you produce more blood lactate than is getting removed.

This intensity level is called the Lactate Threshold.

This is one of the reasons you can’t sprint at your top speed for 10 minutes straight.

If we are using running as an activity, Lactate Threshold would be a fast jogging pace that you can’t maintain for very long. If you jogged at a slower rate, your blood lactate would still be removed at a slightly faster rate than it was getting produced. No lactate buildup, because you are still jogging below Lactate Threshold level.

This whole concept of Lactate Threshold is important to HIIT.

Think of HIIT as spending a portion of time above Lactate Threshold and a portion of time below Lactate threshold.

Walking = below Lactate Threshold

Sprinting = above Lactate Threshold

I’m just using walking and sprinting as an example, HIIT can be done with weights.

Lifting weights uses a higher percentage of fast twitch fibers, which use stored glycogen for fuel. A byproduct of this is an increase in blood lactate levels.

[If lactate threshold didn’t exist, Usain Bolt would probably hold the world record in the 400m, 800m, mile, and the marathon.]

There is a time element to activate lactic acid. The effort has to intense enough for a long enough period of time for lactic acid to accumulate in the muscles.

Here are energy systems used in exercise, based on time.

Less than 30 seconds: mainly anaerobic (100m sprint)

30-45 seconds: anaerobic + lactic acid (200-400m sprints)

45 seconds – 3 minutes aerobic + lactic acid (400-800m sprints)

3 min+ mainly aerobic (jogging long distance walking)

These could all be duplicated with weightlifting, I’m just using different forms of running as an example.

For fat loss, I believe the sweet spot is in performing efforts in the lactic acid training zone, roughly 30-second to 3-minute efforts.

Training at a high-intensity level for 30 seconds to 3 minutes is very uncomfortable but is the most efficient way to burn calories and create a deficit.

In fact, I’d say all-out running for 2-3 minutes is probably the pace and time that burns through the most muscle glycogen.

This is pure lactic acid burning hell.

It doesn’t have to be running.

Any activity that becomes super challenging at the 2-3 minute mark will get the job done.

This could be burpees, a bodyweight circuit, etc.

Here’s where it gets a little tricky.

You can make short anaerobic efforts like weightlifting hit the lactate threshold, by reducing rest periods in between these efforts.

I’ll use a set of 5 reps in the squat as an example.

A heavy set of squats is mainly anaerobic (similar to a 100m sprint).

The anaerobic system takes about 3 minutes for close to full recovery.

If you do another set of squats or another sprint BEFORE full recovery?

The energy system used starts as mainly anaerobic, then the lactic acid system kicks in and begins to contribute more to the effort.

The shorter the rest period in between anaerobic efforts, the more the lactic acid system contributes to these efforts.

This is one of the reasons people who do Crossfit are typically lean…

They are using weights in a way to train above the lactate threshold and burn a ton of calories.

Using weights in this way is called Metabolic Resistance Training. I have a section in this guide dedicated to this specifically.

So what work-to-rest ratios should you aim for?

It depends upon your goals.

I’ll discuss intervals for fat loss, vs intervals for anaerobic performance.

Back to Table of Contents

HIIT Workouts for Fat Loss

Remember, for fat loss, we are after training in a way that activates the lactic acid system.

So the goal will be to either train with each work portion of the interval between 30 seconds and 3 minutes.

Or…

If efforts are under 30 seconds, make sure the rest periods are short enough that you only get PARTIAL anaerobic recovery.

This will mean that the lactic acid system has to kick in to assist.

There is a famous interval method called the Tabata Protocol that worked using this exact strategy.

The work portion was 20 seconds, but the active recovery portion was ONLY 10 seconds.

Because the rest was so short, the anaerobic system didn’t have time to recover. This meant that each work portion became fueled more and more by the lactic system.

I’m guessing that the final few efforts are largely fueled by the lactic acid system and since the effort is so intense it burns calories at a rapid pace.

If the work portion of your intervals are already over 30 seconds to 3 minutes, you don’t need to shorten the recovery periods as much.

I like to look at the ratios like this…

2-to-1 HIIT Work-to-Rest Ratio

This is the setup described in the Tabata Protocol. The work sessions are twice as long as the rest periods.

This is a physically demanding setup that works the lactic acid system hard.

If you are well rested or have a lot of energy I would say that alternating 2 minutes of work with 1 minute of active recovery is an effective way to rapidly burn calories.

It’s also pretty rough.

Save the 2-to-1 stuff for when you are really ready to push hard.

1-to-1 HIIT Work-to-Rest Ratio

This one isn’t as rough as a 2-to-1 setup. What I like about this setup is it is easy to track on a cardio machine.

A simple HIIT workout would be to hop on a stationary bike for 20 minutes and alternate 1 minute of hard pedaling with 1 minute of easy pedaling. Another example?

You could do 30 seconds of kettlebell swings alternated with 30 seconds of rest.

1-to-2 HIIT Work-to-Rest Ratio

This one is good if you want enough recovery time to really push an exercise hard. The extra bit of rest means more anaerobic recovery.

A good example of this would be to go to a track and sprint for 30 seconds alternated with 1 minute of recovery.

The next sprint will still tap into the lactic acid system for a good calorie burn, but will also use more anaerobic power than if you only rested for 30 seconds.

1-to-3 HIIT Work-to-Rest Ratio

This workout setup is beginning to get into the range of where it switching over from max calorie burn to performance. It still is good for fat loss. It just doesn’t tap into the lactic acid system as hard as shorter rest periods.

This type of interval isn’t as taxing as the ones I have mentioned above.

An example of this would be pedaling on a stationary bike hard for 30 seconds alternated with 1.5 minutes of recovery.

Once the rest periods become much longer than the work periods we are getting into HIIT workouts aimed at anaerobic performance.

I’ll talk about this next.

Back to Table of Contents

HIIT Workouts for Anaerobic Performance

All of the HIIT fat loss workout ratios I’ve listed above improve performance.

This is especially true when it comes to increasing lactate threshold, aerobic capacity, etc.

But…

If the goal is speed or power, the rest periods need to be long enough for as much anaerobic recovery as possible.

In this case, I really don’t recommend focusing on ratios as much. I would aim for a brief explosive effort followed by a timed rest period.

How long of a rest period should you aim for?

Max anaerobic recovery happens in 3-5 minutes. That is a long recovery period. I would recommend sticking to 2-3 minute recovery periods.

The reason I personally don’t include HIIT aimed an anaerobic performance is that this is essentially what you are doing when lifting weights.

Heavy squats followed by 3 minutes of rest have a lot in common with doing 100 meter sprints followed by 3 minutes of rest.

This is one of the reasons world class sprinters have muscular legs.

The reason I wanted to mention this type of HIIT?

Exercises like short sprints can be focused on fat loss if the rest periods are SHORT enough -or- increasing power and fast twitch muscle if the rest periods are LONG enough.

Knowing how to setup a HIIT workout for fat loss vs anaerobic power is good knowledge to have.

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HIIT Workout Ratios and Hormones

I just wanted to quickly mention that the ratios affect the hormones differently.

In the past, I’ve been taught this about HIIT and hormones:

Intense anaerobic efforts separated by long rest periods have the potential to increase testosterone levels… and when rest periods are shortened and the lactic acid system contributes, growth hormone becomes elevated.

This helps with fat loss, and maintaining muscle, etc.

We may have been wrong about this.

Apparently, shorter rest periods increase both testosterone and growth hormone more than longer rest periods.

At least, that is what this study found:

Hormonal responses and adaptations to resistance exercise and training

Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone, GH and the catabolic hormone cortisol) compared with low-volume, high-intensity protocols using long rest intervals.

Either way, if you are after max strength and explosive performance aim for long rest periods.

*You are covered here if you do a typical resistance training workout with longer rest periods.

If you are after fat loss, shorten those rest periods up a bit.

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How Many Days Per Week Should you Do HIIT

There isn’t a set recommendation for how many HIIT workouts someone is able to do per week. A lot of this depends on how intense the workouts are or fitness goals, etc.

I would say 1-4 HIIT workouts per week is a good guideline most of the year.

I also believe there is a benefit of doing a more aggressive HIIT approach maybe 1-2 times per year. I recommend 6-8 weeks of pushing hard to take increase your lactate threshold and aerobic capacity (VO2 Max).

After hitting peak aerobic fitness levels, you can back way off while still enjoying an enhanced ability to burn body fat.

This aggressive fat loss approach is one of the main topics I discuss in Visual Impact Cardio.

When you aren’t doing a 6-8 week push, you should back off a bit and follow these guidelines:

If your HIIT intensity is insane and incredibly draining, I would recommend keeping it to 1-2 days per week.

If you aren’t smoked after your HIIT workout, then perhaps 2-3 HIIT workouts would be fine.

If you purposely keep your HIIT sessions short or less intense, then up to 4 would be okay.

Make sure and listen to your body.

If you are experiencing chronic fatigue, back off on HIIT.

Remember…

Lifting weights in the gym is in some ways a form of HIIT with long rest periods.

One more thing…

If you are aggressively dieting with a strong calorie deficit, you have to be extra cautious with HIIT.

If you feel drained or worn out, walking is always a great option.

Instead of doing a 20 minute HIIT workout, hop on a treadmill and elliptical and walk at a slow pace for 40 minutes.

Walking is one of the only exercises where I’d say “the more the better.”

So when in doubt, walk.

Now that you know how HIIT works, here are some specific routines.

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HIIT Cardio Machine Workouts

I believe cardio machines are underrated.

Cardio machines allow you to make small incremental adjustments with precision. This is hard to duplicate without these machines.

The main reason I pay for a membership to LA Fitness is to have access to commercial grade cardio machines.

I could probably afford to buy enough free weights to have great resistance training workouts at home, but a high-end StepMill costs $4,000+.

If you have a gym membership, take advantage of these spendy machines.

Sample Stepmill HIIT Cardio Workout

“The Incremental Interval StepMill Workout”

You are going to use a 1-to-3 HIIT ratio here (30 seconds of sprinting followed by 1.5 minutes of walking).

Increase the speed each time you do the sprinting portion of the interval and keep the walking speed the same.

This will make better sense, once you see it written out.

The Incremental Interval StepMill Workout

Level 6 for 1.5 minutes Level 15 for 30 seconds Level 6 for 1.5 minutes Level 16 for 30 seconds Level 6 for 1.5 minutes Level 17 for 30 seconds Level 6 for 1.5 minutes Level 18 for 30 seconds Level 6 for 1.5 minutes Level 19 for 30 seconds Level 6 for 1.5 minutes Level 20 for 30 seconds

This takes a total of 12-minutes.

If I’m feeling energetic I will work my way back down from 20 sprinting speed to 19, 18, 17, etc. If I accomplish this, I rename this HIIT workout and call it “The Pyramid Interval StepMill Workout”.

Usually, the regular 12 minute workout is plenty, but about once per month I’ll complete a full pyramid interval on the StepMill machine.

Note: You can use this exact same setup on other cardio machines, but StepMill is my go-to machine for short and intense HIIT.

Sample Stationary Bike HIIT Cardio Workout

“The Stationary Bike Lactate Threshold Interval”

Remember, the lactate threshold is a level where you begin to get a buildup of lactic acid.

The idea with this workout is that you are training at a speed slightly above lactate threshold for a period of time, alternating with a speed slightly below the lactate threshold for a period of time.

This doesn’t have to be exact.

For me, around level 10-11 is where I experience a bit of discomfort on the exercise bikes in my gym.

In this case, I’ll choose level 12 for the work portion and level 8 for the active recovery portion.

To really torch the calories, I’ll push the lactic acid system for 2 minutes for the work portion and limit the recovery portion to 1 minute.

So a 2-to-1 HIIT ratio.

The Stationary Bike Lactate Threshold Interval

Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute Level 12 for 2 minutes Level 9 for 1 minute

You can use this same approach with any cardio machine, but I find the stationary bike lends itself well to this type of HIIT.

An easy way to do this on a treadmill is to max out the incline and walk at a decent pace above and below lactate threshold levels.

The one downside of the stationary bike is that it can create a “pump” in the legs and build up the thighs more than some of the other cardio machines. If your thighs are larger than you would like, I would recommend doing this lactate threshold style routine on a treadmill at an incline or on a StepMill.

These involve the butt more than a stationary bike and won’t pump up the legs as much.

Sample Elliptical HIIT Cardio Workout

“The Simple 30-30 Elliptical Workout”

I recommend the elliptical when you don’t have the energy for more intense HIIT, but you want to challenge yourself more than simply walking.

This is as easy and basic as it gets.

Choose a level higher than your lactate threshold (the level where you begin to experience discomfort) and choose an easy level for recovery.

Alternate every 30 seconds.

The Simple 30-30 Elliptical Workout

Level 13 for 30 seconds Level 8 for 30 seconds Level 13 for 30 seconds Level 8 for 30 seconds Level 13 for 30 seconds Level 8 for 30 seconds etc…

Keep alternating until you hit your desired time.

I recommend about 20-30 minutes.

This is different than a “lactate threshold interval” since the recovery portion is well below lactate threshold. Plus the 30 second time at a low intensity like this isn’t ideal for pushing the lactic acid system hard.

The elliptical is nice because it is a gentle way to get in HIIT, when your body is too worn down for more intense efforts.

It’s almost a therapeutic version of HIIT.

In fact, I’ve had clients do this in the past as a way to speed up recovery if they were excessively sore from a resistance training workout.

Sample Treadmill HIIT Cardio Workout

“The Increasing Incline Treadmill Workout”

Most of the time when people use the treadmill for intervals, they do so by adjusting the speed.

This is fine and works well…

But there are times when you simply don’t have the energy or concentration needed for sprinting on a treadmill.

In this case, I recommend keeping at the same speed and adjust the incline for the work and recovery portions of the interval.

Before you choose walking speed, you need to figure out the fastest speed you are able to walk when at the highest incline grade your treadmill reaches (level 15 incline typically).

I know I am able to walk at a walking speed of 4.0 mph at the max incline level of 15 that the treadmill of my gym reaches.

So in my case, I’ll choose a walking speed of 4.0 mph.

The Increasing Incline Treadmill Workout

Incline 2.0 for 2 minutes Incline 10.0 for 2 minutes Incline 2.0 for 2 minutes Incline 11.0 for 2 minutes Incline 2.0 for 2 minutes Incline 12.0 for 2 minutes Incline 2.0 for 2 minutes Incline 13.0 for 2 minutes Incline 2.0 for 2 minutes Incline 14.0 for 2 minutes Incline 2.0 for 2 minutes Incline 15.0 for 2 minutes

I’d say this is a moderate HIIT workout.

It’s not crazy easy, but definitely not as demanding of some of the other HIIT workouts that really push the lactic acid system hard.

It is probably best to keep both the rest and recovery session long when doing intervals that involve adjusting the incline on a treadmill.

The main reason is that it can take up to 10 seconds for the treadmill to change and reach your desired incline level.

It would be pretty hilarious to see someone attempt a 20/10 Tabata Interval using this method.

Sample Rowing Machine HIIT Cardio Workout

“The Full Body Rowing Machine HIIT Warmup”

This is one cardio machine I haven’t used as much as I probably should have. The irony is that I am probably built for rowing (a little over 6’3″ and around 195 pounds with crazy long arms).

What is cool about the rowing machine is that you don’t have to manually adjust speed or tension, so it would work well for a true 20/10 Tabata workout.

If you are experienced with rowing give that a try.

When I plan on doing (this week) is doing a more mellow 10-minute rowing machine HIIT workout as a full body warmup before lifting weights.

I think the biggest strength of rowing machines is that they work almost every muscle in the body.

This is ideal for warming up for activities like lifting weights.

Here’s what that workout will look like.

The Full Body Rowing Machine HIIT Warmup

Slow and Steady Rowing 1 minute Moderately Fast Rowing 1 minute Slow and Steady Rowing 1 minute Moderately Fast Rowing 1 minute Slow and Steady Rowing 1 minute Moderately Fast Rowing 1 minute Slow and Steady Rowing 1 minute Moderately Fast Rowing 1 minute Slow and Steady Rowing 1 minute Moderately Fast Rowing 1 minute

The goal is to push the work portion a bit above lactate threshold level and the slow portion a bit below lactate threshold level.

This is similar to the “Stationary Bike Lactate Threshold Interval”, except it is a bit shorter since I’m using this as a warmup.

These 10-minute warmups will give me time to really get the feel and timing for rowing.

Here’s a video of 2 US Olympians showing the proper form when using a rowing machine (they obviously know ideal form).

youtube

Once I become proficient at rowing, I may begin trying true Tabata intervals with 20 seconds of work alternated with 10 seconds of active recovery.

If for some reason this doesn’t make me sweat, I can alternate 2 minutes of intense rowing with 1 minute of active recovery.

Like I mentioned earlier, 2 minutes of intense effort is when lactic acid becomes evil. Most people don’t like the mess around with 2-minute efforts. You typically find people gravitate towards short efforts, like weight lifing or longer efforts like jogging.

If you want to maximize calorie burn, make sure you visit the 2 minute HIIT discomfort zone every once in a while.

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Metabolic Resistance Training: HIIT Workout With Weights

Metabolic resistance training (MRT) is essentially what CrossFit is designed around.

The idea is that you are getting an intense calorie burning workout while increasing strength and muscle mass with weights.

It works well too.

My main criticism is that I believe that if you are interested in gaining strength, you will get stronger following a more traditional strength training workout with rest periods in between sets.

This is also a pretty intense way to get a lactic acid-focused HIIT workout in.

With cardio machines, you can adjust intensity with more precision based on how much fatigue you are feeling.

If all your HIIT is based around MRT, you are probably only able to get 2-3 of these workouts in per week or you risk overtraining.

* Some people who push CrossFit too hard have been known to get a condition known as rhabdomyolysis.

Another criticism I have is that these are tough to accomplish in a typical commercial gym.

Most MRT HIIT workouts require you to hop between 3-4 different pieces of equipment. This is unrealistic in a busy commercial gym.

About 10 years ago, a reader of my fitness newsletter emailed me a pretty killer metabolic resistance training workout.

The brilliance of this workout is that it can be done with one barbell in one section of the gym.

Sample Metabolic Resistance Training Routine

“The One Barbell HIIT Circuit Training Routine”

Grab a barbell with a 10 on each side (65 lbs total), perform exercises with no rest in between (increase or decrease weight depending upon strength):

Perform these exercises back-to-back without taking a break in between exercises.

The One Barbell HIIT Circuit Training Routine

10 Romanian Deadlifts 10 Bent Over Rows 10 Hang Cleans 10 Front Squats 10 Push Presses 10 Lunges, each leg, with barbell on back Rest 2-3 minutes, repeat 3 times

Try to work up to doing this 6 times in a workout, by the time you can do this 6 times your body will be torching a ton of calories.

This actually shares a lot in common with what I consider the most painful form of cardio, the 2-3 minute 800-meter race pace. Think of this as an 800-meter race, but you are using a variety of intense exercises over a 2-3 minute period instead of just running.

Since a lot of anaerobic effort is required, I’d say that you need to be cautious with this one.

If you are adding this in addition to doing a more traditional resistance training routine, I’d limit this to once per week.

If you are only doing this as your main workout, you could probably get away with doing this 3 times per week.

With metabolic resistance training, less is more.

I do think that daily exercise is important for long-term health, so on “off days” either choose one of the lower intensity HIIT cardio machine workouts or simply walk for 30 minutes.

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Bodyweight HIIT

One of the biggest benefits of bodyweight training is that it is possible to get a workout with minimal equipment.

Heck, some bodyweight HIIT workouts require zero equipment.

If you master bodyweight circuits you will have the ability to get a killer HIIT calorie burning workout done even in small spaces.

A hotel room, for instance.

Several years ago I was living in a tiny 18 ft X 18 ft apartment near Amazon headquarters in Seattle.

At the time I lived there, I was managing a men’s suit store.

During the holidays I was working 65-70 hour weeks and simply didn’t have time to go to a gym.

I used this exact bodyweight HIIT routine.

Sample Bodyweight Circuit Training Routine

“The Crazy 8 Bodyweight Circuit”

youtube

This circuit involves 8 exercises.

Going through the work portion takes about 3 minutes. The exercises are done back-to-back with no rest in between until the 8th exercise is completed.

The recovery portion is 1 minute.

As I mentioned before, 2-3 minutes of work is right at the peak of lactic acid training and max calorie burn.

It’s a tough workout.

The Crazy 8 Bodyweight Circuit

60 Jumping Jacks 15-20 Spiderman Pushups Walking Lunges (20 steps) Spiderman Climb (10 per side) Wall Squat (45-60 seconds) Planks (60 seconds) 5 Burpees High Knees (50 total)

I used this for about 2 months.

What is cool is that it helped me maintain most of my muscle while keeping body fat low.

To this day, this is the bodyweight circuit I will use when traveling.

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Jump Rope HIIT

I remembered doing jump rope as a kid and it being pretty easy.

Not so much as an adult!

Jump rope training exposes your weak points and my calves were hurting the first time I did these in as a full-grown adult.

Incorporating the jump rope into your workouts help to improve athletic ability while burning fat… especially when done as a HIIT workout.

I have written a detailed article on the basics of jumping rope and how to adjust your rope, etc:

Best Jump Rope Workout for Fat Loss

I have 2 different workouts outlined in that article, but here is a third.

Sample HIIT Jump Rope Workout

“The Jump Rope Tabata Workout”

This may or may not be true Tabata level intensity. It’s hard to reach peak intensity levels in 20 seconds when jumping rope.

The Jump Rope Tabata Workout

1 minute slow jumping warmup 1 minute of rest 20 seconds of double unders 10 seconds of rest Repeat 20 seconds of double unders and 10 seconds of rest at least 8 times (4 minutes)

With an exercise machine like a stationary bike you can increase the resistance to where 20 seconds is extremely tough.

With double unders?

They are challenging at first, but become easier over time.

Here’s a tutorial on timing of double unders.

youtube

Once they become easy, consider doing 30 seconds on and 30 seconds off for 10-15 minutes.

Even if this isn’t “true” Tabata, it is still a decent HIIT workout.

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Sprint Intervals

In the early 2000’s Phil Campbell came out with a book called Ready, Set, GO!.

Phil is a USA Track and Field Masters champion in the 100-meter dash and a few other events.

I remember picking up his book on Amazon and had a blast going to a track to do his workout.

Sample HIIT Sprint Interval Workout

“The Sprint 8 Workout”

This workout uses a 1-to-3 HIIT work-to-rest ratio, which is a combo of calorie burn while improving anaerobic performance.

Since he was a track competitor, it makes sense he would want a fat burning workout aimed at increasing speed as well.

The Sprint 8 Workout

Warm up by jogging for 3 minutes Rest for 2 minutes Sprint for 30 seconds Active recovery for 90 seconds 8 total sprints followed by the recovery period

For more lactic acid calorie burn, you could shorten the rest periods to 60 seconds.

…but that would mean your sprints wouldn’t be as explosive.

The rest periods dictate whether it is geared more towards the lactic system or anaerobic system (as I discussed earlier in this article).

Simply adjust depending on your goals.

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HIIT Group Classes and Group Workouts

Crossfit is one example of a HIIT group workout.

It is extremely effective, but…

I want to discuss some other emerging HIIT type of gyms that are emerging, but maybe not as well-known.

Orangetheory Fitness

This one isn’t exactly unknown.

Orangetheory Fitness recently opened their 1,000th location.

CrossFit, in comparison, has well over 10,000+ locations.

I wanted to make sure to cover Orangetheory, because it is a HIIT workout that I may test out at some point.

I’m thinking of adding it in on Wednesdays.

Lift weights at my gym Mon, Tues, Thu, and Fri and then do an intense calorie burning Orangetheory HIIT workout on Wednesdays.

What is an Orangetheory Workout like?

I have not tried this workout yet, but found a detailed blog post that outlines a typical workout.

My First Orangetheory Fitness Class

Here’s is a brief outline of the Orangetheory Workout.

Orangetheory Workout Outline

There are three stations in the workout: treadmill, rowing machine, and weight room floor.

An instructor leads the class through rotating between these stations (workouts vary depending upon the instructor).

You wear a heart rate monitor and your heart rate is tracked and displayed on a big flat screen monitor along with the other people in the class.

The goal is to hit the “Orange Zone” (85+ percent of max heart rate) for about 12-20 minutes of a one-hour workout.

What is the price of Orangetheory?

The first workout is free and they provide you with a heart rate monitor. After that, you will need to buy a heart rate monitor which they sell for $99.

The price of classes vary by location, but I hear it is about $28 per class if you buy separate or can pay less per class if you buy monthly packages: Basic (4 classes for $59/month) Elite (8 classes for $99/month) Premier (unlimited classes for $159/month).

TITLE Boxing Club

I believe there are less than 200 locations (as I write this).

I’ve wanted to mix in a bit of boxing into my workout ever since Rocky Balboa was chasing chickens to get in shape.

They have a TITLE Boxing Club about 5 minutes from my house.

I don’t see a chicken coup outside of the building, so maybe it is BYOC (bring your own chicken).

This is a group HIIT workout done with 100-pound heavy bags.

The bags are spaced out evenly and a trainer leads you through the workout.

Here’s an article of a woman describing her first TITLE boxing HIIT workout:

A Knockout Workout With Title Boxing Club

Here’s a brief outline of the workout.

TITLE Boxing Workout Outline

15 minutes of warmup and conditioning exercises. This is called a warmup, but it is more like a body weight HIIT workout.

8, 3-minute rounds of boxing exercises (a total of 24 minutes). You are taught combinations and switch after repeating for a set time.

15 minutes of core work involving planks, the medicine ball, etc.

As I have mentioned several times in this article, 3 minutes of intense effort works the lactic acid system hard and burns a lot of calories.

This workout uses 3-minute rounds.

I haven’t tried a TITLE Boxing workout yet, but my guess is that it is extremely effective for calorie burn and fat loss.

What is the cost of a TITLE Boxing Club membership?

It can vary by location, but here is what I have verified from a few different sources: $79 per month plus a $149 enrollment fee. It looks like you can pay as little as $59 per month if you pay for 12 months upfront.

CycleBar

There are a few different nationwide spining class boutique gyms.

Why did I choose to highlight CycleBar?

Well, this is what I imagine a spin class would look like in the newest Blade Runner movie.

The exercise room, called the CycleTheater, is lit up like an 80’s New Wave dance club.

(Hopefully, it doesn’t smell like hairspray and clove cigarettes.)

They have a state of the art sound system and audio-visual presentation.

This place looks clean, crisp and shiny.

Some people like spit buckets and chalk when they are working out hard (not me).

I like clean.

Here’s an article describing the workout.

CycleBar Review: A New Way to Ride

The workouts vary quite a bit, so I will just highlight what makes this place fancy and futuristic.

CycleBar Highlights

State of the art CycleTheater is has a concert-like feel with sound, lights and energy.

The theater is filled with Schwinn Carbon Blue Indoor Cycles (fancy spinning bikes).

Signup online with height, shoe size, and seating preference. Special cycling shoes will be waiting for you in a cubby and your bike seat will be set to the proper height.

Whenever you want to go to another class, you simply log in and choose your seat. Your shoes will be in the cubby matching your chosen seat number and the seat of your bike will be set to the ideal height.

There is a location about 4 miles from me.

They NEED to have an 80’s New Wave session each week.

If they decided to do this, Im in!

The cost of a CycleBar workout?

The first ride is free. After that, it’s $18 per class, but the price drops if you buy classes ahead of time in bulk. Each class lasts 50 minutes.

Cheers,

-Rusty Moore

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