Craziness!!!! and a Great Day:)

OKAY this is crazy!!! this picture which i jokingly photoshopped 1 month ago of me with my buddies zach and gavin in NYC onto the Times Square buildings is sort of funny....BUT TODAY i was told i was actually on the Times Square building this last week!!! It was a picture of me doing a chin up with the PUR (pull up revolution)!!! Crazy!! and very very cool huh:) hahaha 

 

Check out a super simple day of eating and training and feeling great!!:
BREAKFAST: mixed fruit, raw nuts, dates LUNCH: mangos, berries, quinoa, raw nuts. DINNER: salad, carrots, beets, some tofu and of course some sweet potatoes:) WORKOUT: static holds...rode my bike all around town looking for areas to do various hold...; an old building had some cool railings so i did some stahl bar type fully extended walk ups...sort of like being fully extended on the power wheel and then walking hands up some stahl bars, it was awesome. alternated that with simple HSholds for about 30 breaths each time w/o wall...just focusing on form. rode a bit more then found a small playground with some nice stuff to play / train:) on...a park bench which i kicked up (with one hand on the back support and one on the seat) and held 1AHS's assisted with high arm, alternated 5 kickups each arm with 1A ChinUp holds with second arm out straight to the side on top of chin up bar....loved this...did these for about 45 minutes:) then rode a bit more more, got some good food for dinner and rode home. 

it was a beautiful day here in madison, 75 and clear...perfect:) was just a super perfect afternoon to ride and train. 

got to love the simple things; simple foods, simple training, chillin' :)

jon

Chicago Fitness Summit

Yesterday i lectured at the Chicago Perform Better Fitness Summit, it was my first time lecturing for them and without a doubt it was really a fun experience:) Joining me was my top Trainer Jessica Rucker, our new COO of the MBG Greg Metzler, our two head MBG Chicago trainers Costallano Huffman and Erin Webb and one of my good friends and CNT 2 Paul Alexander who came from Milwaukee. It actually could not have been set up better, my lecture was put at the two worst times on the last day of the 4 day summit, 8am on sunday and 11am on sunday (2 lectures). We also did not do power point, i never do and by not doing so Chris (one of the heads of Perform Better) said you'll get much less attendance if you dont do a PP...well the gods must of been looking over us as we packed the house!!:) it was really a pleasant surprise to see so many people and what made it even better was the amount of attention and excitement over what we were teaching...the MBG training methods:)
have to say it is a very very exciting time right now, we're going with the flow and the energy is strong!!:) All the MBG'ers who assisted me were just amazing, they know their stuff, they nailed it!! We also met and talked alot about MBG Chicago which is so exciting too it is hard not to talk about it alot:)
People were really great who came and supported the lectures and it really made me feel alot of love:) very very cool!
when we travel (me and jessica) we usually can get a bit off balance with sleep, eating and training (workouts and EY) and must say on that point too, we're on point:) we're really listening to our guts on all MBG 3 points and more...we're really paying attention to following our guts, listening, honing in on what makes us happy...this is super important. not saying eat mcdonalds and sleep all day:) haha but am saying dont force things because we feel we have to, we're still training hard, eating awesome strong foods and doing EY all regularily and doing each in a manner that we want to do...that is important...as each makes us feel good, feel strong and vibrant.
nothing new...follow nature, sleep when sleepy, rest when tired, eat when hungry, stop when satisfied, active stretch a bit here and there during the day, play alot:) haha smile alot and enjoy those around you.
SO after lecturing all morning and having a blast doing it, then hanging out with jess, cos and erin at whole foods in chicago (borat voice...NICE:) haha
they had a fun ride back with jess, then went right to the playground to train for about an hour...simple holds...planches, levers, flagpoles. then i went for a long bike ride, sunny and about 78!! rode downtown and got a fresh watermelon juice which hit the spot then some guys were playing hand drums in the open mall and invited me to play! it was a blast!!:) then rode back home, made a huge salad, tons of veggies and some black beans....and chilled with my cats:)
a really fun day!!
jon

Getting stronger!

Fridays workout was great! did my usual bodyweight work for about 45 minutes then did a 15/15 box muscle up workout...that was wicked man!!
basically my training goes like this do some handstand balance work first and progress to bow L seats to inverted press holds and low half reps....not able to press out of it yet but at least i am now able to hold it for quite a while and to do about 12 half reps (at the bottom) while keeping my balance, alternated with some light pull up variations; side to sides, circles, in/outs, air squats...love the constant changing and challenging on each one.
this training reminds me alot of when i use to breakdance as a teen...i would go, maybe do some windmills, then my boy (greg) would go and do something slightly different. we and maybe another dude would basically keep this pace up for an hour or two, constantly changing and challenging each other to try and do slightly different things...not looked at all like a workout...it was purely play...play in movement skills. THIS is the best training we can do i believe, it is constant evolution of movements, it is constantly challenging ourselves to higher levels...but doing so in a manner that is fun as hell!!
isnt that the point?
well this is how i train, i love it:)
going to chicago to lecture tomorrow so gots to go!!
have fun!
jon

living, learning and growing

Life is interesting, the feeling good and the struggles are both opportunities for learning.
Last week i decided to step away from running the day to days of the monkey bar gym...i handed the reigns over to greg metzler...he is a good man, organized and a hard worker...i feel very good about him taking over...and even better that i can now begin to focus more on what i love...loving life:), training, teaching and dreaming and growing the MBG to the next level with greg, jessica and the MBG team all over the country and even now overseas:)
i am learning to go with the flow, to NOT resist life, to listen to what makes me happy, to also listen to what does not as it is a time to learn and grow.
with my mbg...letting greg take over feels good, learning to trust others and to allow them to shine!
with my life....listening more, being more patient with myself and others. this is really big as both have had an incredibly positive effect:) i know if i just keep doing what feels good and un-forced and believe all these good things i am dreaming will come true they will come:)
i am learning this with work, with myself and those close to me, with my own training, with my eating with everything:) it is very cool.
i understand life is like waves, up/down....repeat:) hopefully we learn how to flow with it:)
rickson use to say that all the time...flow, that is key to success in jiu-jitsu and in life.
for those moments your in the flow they are awesome, you feel connected.
for those moments you do not feel in the flow, out of balance, resisting, you feel dis-connected...well, it happens, it is life:) as long as we just accept that this is life it seems okay.
i think of this story; a young monk seeks enlightment, so he goes to visit the master at the top of the mountain to hear what enlightment is....as he approaches the top he sees the master carrying a load of sticks, he goes up and asks the master...master can you help me, teach me what enlightment is...the master just looks at him and smiles and then sets down the load of sticks...the young monk then says...ah i get it:) but what happens after enlightment? then the master looks again at him, smiles and picks up the sticks and begins walking again"
love it:)
good lesson:)
jon

Practice makes perfect

Been working hard on all my handbalancing and bar drills and it's starting to pay off:)
for the first time ever i smoothly went from a handstand hold to a planche hold on the ground,
which i've never even been close on before...lowered my 215lbs all the way to within 1" of the ground for my chest and hips...i was pretty amped!!
just love training bodyweight:)
today trained handstand holds to planche holds, mixed with super slow side to side chins
then did L seat rope climbs mixed with 30" box muscle ups (for sure harder on lower box, but did em:)
trained for about an hour and felt good when done!
ate strong again today:
fruit bowl with some soy yogurt, pecans and dates
lunch was spinach, banana and mangos smoothie
dinner was tons of veggies and some white beans
then made some popcorn with flax oil and a bit of sea salt
felt good today and am really loving the eating and training and eischens yoga
...mmm MBG3:) haha
yes i love it:)
here is a pic of me and my old buddy stevie g (steve guttenberg:) he is an awesome dude and it was really great to hang out again with him...it's been too long and he is a true friend!
take care my friends

j:)

FryDay:)

whew today was a busy day:) had meeting about MBG til noon, taught noon class, then worked out
on skills for about an hour;

• handstand holds without taking any steps, trying to relax while i hold it yet be lengthening the whole time...did about 4 sets of 10 breath hold, 32, 25, 25, 25
• assisted slow muscle ups, barely had my feet touching the floor so i could go super slow and do really strict and really slow muscle ups...did about 5 sets of 4
• assisted iron cross holds for 5 count then slowly lower to ground and repeat for 5 sets of 4 reps
• after about 1 hour of this skill training i then began some more intense training:)
• 15/15 x 10 minutes of box muscle ups for sets of 3 each set for 60 total
• rested 5 minutes, then did another 
• 15/15 x 10 minutes of 32k's clean and push press for 62 total reps...havent done this in about a year and a half since doing 80 reps and that was crazy hard and wanted to just test the waters today and for doing at the end of my workout and for having NOT touched a KB in a long time i feel pretty darn good about getting 62, it actually felt pretty easy til i added in a few sets of 4 at the end:)
• OVERALL - 3.75 stars workout, got alot of skill training in, got a great 15/15 in with box muscle ups which turned out to be an awesome workout...then still had enough in the tank to do a pretty darn good 15/15 with the 32s:)

My eating lately has been on point and that is probably why i felt so good today:)
BREAKFAST: been killing the fruit bowl with a little quinoa and soy yogurt lately and that is working:)
AFTER WORKOUT LUNCH: been having either my spinach, banana smoothie OR today had a banana, mango smoothie poured over 2 bananas with some dates and that was awesome:)
DINNER: had 2 ezekial tortilla wraps with some hummus on them, some curried tofu and tons of veggies, then for a after meal snack had some sweet potatoes!!
Overall been feeling really good the last few days, guess i'm recovering from my NYC trip and lots of traveling lately.
UPCOMING: lecturing at the Perform Better seminar next sunday morning in Chicago, that should be fun:)
A THOUGHT OF MINE:
"Be like animals; animals eat when hungry, eat til satisfied and eat what is instinctive to them, animals active stretch many times a day...never static stretch, animals constantly train skills thru play all their lives....So why do we eat when full and eat animal products if we're not predators, we're the only species that eats meat and milk that is not designed for it? why do we static stretch....we're the only species that does? and why do we train for appearance instead of performance...no animal would ever think of doing this:)?
SO, be like animals, flow with nature, do not try to out-do mother nature...flow with nature, do not fight against her:)
Jon

Back home:)

Just got back home from a great trip to NYC, couple of interesting things occurred while on my trip;
realized the MBG gets alot of love in NYC and everywhere we go really...people love it and all phases of it, the training of skills, the eischens yoga and plant based nutrition.
This really motivates me to do more seminars and lectures in bigger cities and to keep living and spreading a positive fitness message.
The skill training: every night we would go down to a local park near the east side highway and train... it was awesome, they have a great set up for all types of chins, push ups, dips, rows, even a track to run sprints and a soccer field...it was great!! Did mostly my favorites like yesterdays J Rock workout; planche push ups alternated with various chins ups - side to sides, in outs, pole climbs, kips and L seat chins...then did alot of hanging prone to supine off the parallel bars which was awesome and lots lots more!! love it:)
The Eischens Yoga: the Rebuilding Warriors seminars were awesome, they were short, about 3 hours and we just focused on kneeling table, prone mountain and supine bridge but all felt great after doing the poses and learning the feedback...that was priceless:)
The plant based nutrition: man nyc is easy to live PB in:) tons of great places to eat in every neighborhood and tons of choices too from healthy PB to PB cupcakes like we had a few times at babycakes!!:) crazy tasty desserts:) haha
We're already planning on more NYC seminars now and want to replicate the same in LA very soon too. We did the RW's seminars and now want to do some handstands, jump training and more skill training seminars and also one that has gotten tons of interest is the Plant Based seminar...how to eat plant based for athletes and all!
Tell me what you all are thinking or what topics you would like more knowledge on and i'll do my best to get it out there!
take care and talk to you soon my friends:)
jon

nyc mbg'n at the park:)

hey all i'm here in nyc getting ready to do 3 half day seminars in 3 days:)
really looking forward to it:) man i love hanging out here in nyc in the LES!!!
eating good too, my boy gavin hooked me up with his buddy marcus who owns
a really cool fresh juice place on first and houston and he made me my favorite
banana and date smoothie this morning!! he tried it and made it todays special:) haha
this afternoon gavin and his friend magnus all went down near the river park to train
and had a great time....climbing poles, planche push ups, parallel bar muscle ups
and tons more, we trained...or played for over 2 hours!!:) it was awesome!!
met tons of real cool dudes who trained really hard core down there which is great!
love the bodyweight training man, love it:)
afterwards went and grubbed big time at the atlas cafe with a lentil and walnut burger
and some sweet potato fries!! it was awesome:)
having a great time here and wish you all could join me here and train and do the
rebuilding warriors seminars with me too:)
if you live on the east coast come on by, if you live in the west coast stay tuned
for the july seminar in LA...if you live in the midwest you got to come by and train
with us at the madison MBG!!!
MBG3 baby!!  Train skills, restore with active alignment, eat lots of plants, drink lots of water and laugh as much as you can:)!!!!!
stay strong y'all!!
jon

Back on track:)

Hey everybody, getting back on track, last time i posted i think i mentioned i crushed myself playing basketball all day out in the 90plus heat:) well i got heat stroke a bit i think:) a thing to pay attention to in the future for sure...as a friend said when i saw him he laughed and said ahh too much sun, too little water:) he had done it many times...guess that is what happened. Have any of you had this happen? Kicked my butt!:) Anyways i've still been training simple and still been eating simple clean foods; fruits, veggies, raw nuts and seeds pretty much with occassional sweet potatoes:)
Energy and strength is coming back every day but boy did that wipe me for a few days:) hahaha
Over the last week it has been interesting how the simple training and eating has felt so good.
almost under training in  order to train properly...never coming close to fatique on any sets.
resting as much as i wanted between all sets and stopping whenever i wanted...it has definitely been a nice rest from my normally more intensive training. All i've been doing is sets of planche dips/push ups alternated with L seat chin ups...sets of 8 and 5 respectively for as many sets as i wanted...usually lasted for about 10 sets actually and took me almost 45 minutes to do...felt good, solid every day.
then on alternate days i would do some simple leg drills and maybe some power wheel curls too in alternating fashion for 8-10 sets each...then maybe some levers or power wheel rollouts as well. nothing was done in a intensive manner where i would feel fatique or a stressed approach to doing the sets. and it really felt great:) even though i was not feeling 100%.
It is also fun to begin getting back to harder drills as well, yesterday i began to play around with our workout of 100 yards too...just play mind you:) haha
so i did some rope climbs....DANG!! haha use it or lose it!! haha
that is so true, it's probably been a year since last doing rope climbs and for sure it kicked my but, i can still no leg it up to the top of our 20' rope but dang that was not easy:) haha
also tried a L seat rope climb...now got to give mad props to those that can do lots of that...that is no joke:)
Great New meal of the week: big ol' fruit bowl of strawberries, blueberries, bananas, dates, grapes and then some raw walnuts sprinkled on top. Sometimes i'd cover with blended bananas which takes it to another level....11:)
Exercise of the week: without question my exercise of the week has been the planche push ups/ dip...love how this makes me feel. make sure to stay in extension, if you're not feeling the backside of the body, the low back, the butt, the hammies all working in extension, then you're missing the boat on this one. Staying in extension works the backside like crazy!..almost to the point of cramping the hammies:) and then you get the planche push up/dips in there as well....man love this one! I use boxes at my gym, but we also recently put in some parallel bars which work perfect too!
Lesson of the week: go with the flow, not to force life and just go with it! another thing i learned while being sort of fried this week was i work alot and that can be stressful...been reading alot, just sitting outside and going with the flow...downstream as ester hicks promotes:) each moment of life, choose to flow downstream, going with the flow and not against it...this is a lesson Rickson Gracie taught us many years ago in BJJ, as he would say "flow with the go" but we all knew what he meant:) haha
have a great day everyone and wish me a happy birthday tomorrow on our FB page:) haha 47!!:)