Great Training today!! STRONG PB meals! Did 1st workout of 8 wk cycle!!

Video of me riding my bike home after a great day of training and eating:) !!!
Well we started it off today with a great test and workout that WILL begin (and i want as many
of you to join me on this) July 6th....SO check out what day one will be like and make sure you have
everything you need to train with us okay!!
Interesting thing happened too today that is now sort of funny:) every few days i take a b-12 supplement...so i did today. thing is i forgot i took one when i ate breakfast and so took a 2nd
one right before riding to the gym....can you say TRIPPIN'!!!! hahaha man i felt like i drank 10 cups of coffee and could not chill:) not funny at the time as you do not feel well at all, fortunately i got thru my first group of athletes i trained and was about to start with another when they had to cancel so i ran home ate an organic food bar which helped to chill me out and then felt fine....NOTE dont do that again:) haha
QUESTION FOR ALL: I want to know who's gonna join me on our 8 week training cycle beginning july 6th? You can start early if you want as i am and my athletes are, but i'm beginning it in MBG Chicago then and will have it posted and video'd for you all on line for that date.
MBG 1 - Eischens Yoga....simple, back dome and front warrior...simple is good:) haha, this brings up a good point my friends...do not feel as if you have to do the whole beginner sequence daily, do not be hard on yourself if you do not do it daily. Know this, all Roger had me do for about the first year was front warrior and some supine bridge and it worked amazing! For those days when you dont feel like training the EY hard or you might feel obligated to do it...yes this happens sometimes:) then it's fine to pass on it or just do a single pose or maybe two and trust me you'll feel alot better:)
MBG 2 - training (did 1st monday workout of 8 week cycle, check it and get ready for it)
began with AS HEAVY AS POSSIBLE: just work up to find out top levels

1. Push ups (off 3 high boxes with KB's hanging off belt) - worked up to 1 x 80 kg (thumbs to chest)
2. Chin ups - worked up to 1 x 36 kg (touching chest to bar)

both of these made me feel very good:)
Boomerang (45 seconds of work / 45 seconds of rest on each one, move thru til done with all)

1. HSPU's - 10 (handstand push ups)
2. Bar MU's - 8 (bar muscle ups)
3. Dips - 46 (dont know why but i crush these:) haha
4. Kips - 28 
5. Push ups - 40 (chest to floor)
6. JGXT MU's - 19 (jungle gym xt muscle ups at 90 degrees)
7. 12" parallette dips - 45 
8. Body rows - 28 (touch hands to ribs)

224 Total reps (LOVE this workout!!)
After this workout went to whole foods with steffon and matt (matt zaborowski) two of the best MBG Trainers in the country and dogged some food!!:) haha After that Stef had to go teach so matt and i went swimming...dope after workout recovery:) just sitting and chillin' in the aqua:) haha

MBG 3 Eating Greens:)

• Maca Cafe'
• soaked oats, blueberries, walnuts, banana, rice milk, life's basics
• organic food bar
• kale, cranberries, pine nuts, green lentils, spinach, potatoes, cabbage and peas = delicious:)
• kombuchas (2)
• kale, spinach, tomato, black bean veg burger, cabbage, potato, peas, sesame croutons = crazy good!!
• fruit and nuts

after my crazy B-12 start:) the day was amazing! Great workout, training folks (all did great!!!), eating awesome food, riding my bike, swimming...but the best part? doing these great things i love so much with my friends:) ..... as master card says....priceless:)
Peace my friends...hope you all can join me for the same coming up soon!!:)
jon

Paying attention:) todays lessons as usual.....simplicity:)

Last night i had a poor night sleep and was very tired this morning....when my morning BJJ practice time arrived i decided to go slow and just SIMPLY do my best....to not overdo it and stop if needing....paying attention to learn by listening to myself:) Training with two world champion level black belts every day is very intense, neither ever rushes me but is always open to help and guide me into flowing more. One day many years ago when i was a white belt Rickson Gracie said to me jiu-jitsu is like life...do not resist it, but instead flow with it. Bruce Lee said be like water my friend, sometimes soft and relenting, sometimes strong....but always flowing....he said you punch into the water and it moves away from your fist, you pull your hand out and it follows you!!....be like water my friend:)
SIMPLICITY: Raphael and Mosquito flow like water, most times easy and flowing, sometimes strong...but always flowing....so today i train and listen...sometimes forget and my friends tell me:) haha so then i do my best to flow again....it is constant training:) then we're done and i move on to the same type of training of others and myself...working my best to flow while teaching and even training myself. I find over my many years of training others sometimes it can be very trying, being patient listening to one student while 30 others are waiting for todays lesson...but over time i realized the world will keep spinning if i take a second and listen and then respectfully move on to the training of the class. Or when one athlete is challenging, maybe not listening to instruction...can easily make one feel disrespected and get pissed off....instead i've learned to smile and talk with them about being respectful of themselves and all others as it helps the whole become stronger and develops them as young men....this is flowing like water to me in my teaching.
SIMPLICITY In my own training...i trained my athletes today with a great workout...Boomerang (which will be one of the 8 week cycle workouts) and it's really an amazing workout. Well sometimes when you train and see amazing results happen you want to do the workout as well....but i listened, i did not fall prey to my ego, instead i just said do simple and easy and leave feeling strong and happy and that is exactly what i did...simple and strong:) and it felt great!!
I know i talk on this point alot:) but it is a true point....live simple, do those things that bring balance to your life and restore energy so you feel good as much as possible, eat simple strong foods, move well:)

MBG 1 - do Eischens Yoga daily....sometimes the whole sequence, sometimes i teach class and do the class, sometimes like today i just to one portion...maybe all the prone poses.....SIMPLE:)
MBG 2 - train simple....i prefer doing bodyweight training, sometimes i mix other things like d-balls or kettlebells, but 99% of the time i just train bodyweight...why? because i love the connection to the skills i do in life...run, jump, crawl, climb...because i love the feel of connecting and challenging myself to do higher and higher levels of pure movement....that to me is beautiful and simple...AND it never ends, i can always do higher and higher levels of bodyweight skill training:). Tonight i was tired after a hard day, but still felt a desire to move just a bit...so did a super simple workout, strict push ups, then strict body rows til i did 100 each, stopping if slowing, breathing controlled...feeling great afterwards:)
MBG 3 - eat simple strong foods....from the earth, raw nuts, fruit, greens, beans, some oats, sprouted grains and for sure my sweet potatoes:) today i had

• maca cafe
• oats, nuts, fruit, pea protein, rice milk
• kombucha
• kale, cous cous, pine nuts, cranberries, garbanzo beans, walnuts
• kombucha
• mixed greens, carrots, mushrooms, sweet potatoes, garbanzo beans, vegan sausage
• orange

Simple makes me happy and happy makes me healthy:)
peace my friends,
jon

Repeated Boomerang, Eischens Yoga kneeling table broken down and NEW help at front desk:)!

Beautiful Soul Training today! Hard, Challenging, Super Fun!!

Here's some 
Today was Soul Training & Eating done right! What is that? When each movement is fun, instinctive, challenging, not too much that it's forced....but enough to tease my sense of challenge and wonder...can i do that? Playing, testing myself and my friends to higher levels...isnt that what all animals do as they grow and learn? YES....they never stop playing and testing each other and thus become finely tuned ... perfection! Today i listened to my mind and body, i played and challenged myself and my friend to higher levels....perfection:)
QUESTION: When was the last time you were walking down the street and just kicked up into a handstand and walked down the sidewalk as far as you could without worry of what others thought?
MBG 1 restoration - Awesome Eischens Yoga session yesterday, we did about 30 minutes of partner feedback after 30 minutes of Roger Eischens sequence...felt really balanced and peaceful after!
MBG 2 training -
Started the session with 45 minutes of BJJ training with my friend Raphael Barbosa (black belt under luiz) reps and reps which we both love!!
Then he and i trained starting with with some challenging weighted push ups what could we do with perfect form and breathing....not too hard:) haha did about 5 x 10 with 28k off 3 boxes...alternated this with around the worlds with slow controlled negatives....after 2 sets of that we mixed it up more! Doing around the world to muscle ups, then jumped to another bar and repeated, now he nor i can do muscle ups clean that well, we both can do walk up ones but to break that habit we both stand on a box that gives us just a little jump so we can work on the arm actions...works great! We ended up doing about 5 sets of 3 of each with the push ups and this was really fun...tried my ATW to jump to far bar then 5' behind me a few times too. That is very hard, done it a few times and it's super fun!
After doing those two we mixed traveling rings with beat reps for all types of presses. Crushed the traveling rings!!! felt totally connected on em and that was a blast went back and forth about 4 times no problem! The beat reps we did with one BXT band for a few sets then no bands on the floor and that was enough! Good day!:)
MBG 3 Soul Eating (PB!) -

• maca cafe
• soy yogurt, almonds, source of life energy shake, banana
• mango kombucha
• kale, black beans, mung beans, brown rice
• mango kombucha
• edemame, seaweed salad and cucumbers, then onions, bell peppers, tofu and brown rice
• raw vegan dessert

good day my friends, had a good 9 hours plus sleep last night too!! hey hey hey!!:)
peace!
jon

Fridays "Macaco Loco" was awesome, Best Plant based meals and EY at Lululemons!

Wicked workout friday!! Man that is a fun one for sure!  
ABOVE: video of me doing a tire jump from about 2 years ago, we use to jump onto these, then we jumped into them, then jumped in and out of them without hitting and man that was hard as heck!!:)
This week i was really busy with lots of work, training, bjj and of course eating and eischens yoga:)
My Bests of the week:
MBG 1 restoration - Felt amazing during both Eischens Yoga classes i taught on tuesday and thursday, as we did alot of partner feedback on kneeling table, 1 arm lifts and then adding some weight to the KT. Following that did alot of warrior 3 to half moon both with partner feedback again....then we focused on transitions for both and it was great!! Felt amazing!!
MBG 2 training - trained bjj with raphael a few times this week and we pretty much just drilled alot of dope stuff from the guard...he's sick so it's really fun:) After training BJJ, then i'd train and all week had pretty good workouts without question my best of the week was the Macaco Loco on friday. Did it with Jeremy and it was a great workout. We both finished in 30 minutes and that was good as i wanted to do a hard meta workout without causing my lung burn to rise up again and it did not which is cool:) So for sure my lungs are getting a bit stronger again! Did pretty much all of the 4 exercises (hindu push ups, JGXT muscle ups, 24" box jump with touching fingers on each rep and then 50 x 24k snatches on left arm, then 50 on right in 10 sets of 10 and it worked great! For sure want to do that one again:)
MBG 3 veg eating!! - yesterday was a really simple strong day of eating!

• maca cafe
• kale, mango, banana, life's basics, coconut oil, rice milk
• kale, pine nuts, cranberries, garbanzo beans, brown rice - this is a great strong meal!!
• organic food bar - protein
• Jessies Amazing Vegan pizza: corn meal crust, spinach, all local/organic tomato sauce, mushrooms, dr.uptons vegan sausages, vegan cheese....this was off the charts!!:)
• had about 3 kombuchas today too and that for sure helps digestion too:)

 QUESTION for you: what is your strongest plant based meal?
hope you all had a great week and lets keep this going strong my friends!!
NOTE; If you like my blog and you want to train really hard with me over the next 2 months then let me know! Because here in chicago we're going to be going ol' school and repeating my week of workouts for 8 weeks straight, progressing each week and showing what we can do with 8 strong progressive weeks of MBG training, plant based eating and eischens yoga!!!
So who's with me? We're gong to being in about 2 weeks!! Lets do this my friends!!!
Peace my friends!!:)
Jon

Wicked Aussie Workout "Boomerang"!! Simple kindness x 2:) Funny Video:)

Raphael and Jeremy doing some muscle up prep work...then busting his head!! hahahaha

Man can you say HOT!! very hot today is one thing but my AC did not work at all...89 in
my place!!! So i spent alot of today at the air conditioned:) MBG Chicago:) Jess and i got back from madison at just past midnight and being hot already in here did not sleep alot so when we got up at 6 sweating we knew it was going to be a hot one:) We worked all morning til about 1 or so then i had to go train and my good buddy Paul "Foggy" Fogg the head honcho at MBG Darwin (Australia) showed me a cool workout he did yesterday so of course i had to try it:) Since he's from down under we'll call it "Boomerang"...cause it comes back at ya!!!:) The workout was very fun and made me feel great!! So i did it again:) yes i'm slightly crazy but arent we all....what was i gonna go home and melt in my home!!!:) haah After that i had some amazing food jessie made and then realized i gots to do something about this place right now....waiting for the maintenance guy to come thursday wasnt gonna work!! So i tried our condo contact...not home, so i'm sitting in the condo hallway (cause it's got a/c on:) thinking what to do when my neighbor Bill comes out and asks whats happening, i tell him and he says he'll fix it....took over an hour but HE DID IT!!! i got ac now!! poor electrical work left wired not connected and he found them...YES!!! Then my good friend Costellano came by to help me layout a tool to help us test our bball players vertical jumps...again he busts his butt and about an hour later we got a prototype design....TWO awesome persons that went out of their way to help, neither had to do either one, both offered to help because they're simply good people who love helping:)  Man talk about cool people!!
QUESTION FOR YOU: what have you done for another lately that you just said...i'll help you!
MBG 1 restoration - today did a little Eischens Yoga...biggest restoration was getting the A/C on!!!
MBG 2 training - Boomerang!!! AMAP reps in time alloted, rest the same, then do next til done...Paul said a score of 180 was great so i had a good goal number:)
EXERCISE:             WORK TIME (REST IS SAME)   REPS           SECOND VERSION 30/30 REPS
Handstand push ups x 30 seconds                                   8                           3
Dips                         x 45 seconds                                   50                         31 (okay i'm good at these:)
Pullups (kips)          x 60 seconds                                  34                          20
Push ups                  x 45 seconds                                   45                         24
Chin ups (strict)      x 30 seconds                                   8                            11 (with slight chin grip kip)
12" parallete dips    x 30 seconds                                   27                          30 (feet on floor for both)
box body rows        x 30 seconds                                   10 (24" box)          20 (feet on floor)
                                                                                  182 TOTAL              139 TOTAL
loved this workout so after the first time thru, rested 5 minutes and did it again 30/30 style and felt great again!! Thanks Mate!!!
MBG 3 plant strong meals -

• maca cafe
• bananas, blueberries, lifes basics, coconut flakes, rice milk
• coconut water
• kombucha
• coconut water
• organic food bar and coconut water
• kale, mango's, rice milk, SOlife
• wild rice, greens, tomato, tons of veggies, beans
• coconut water
• kombuchas

DANG can you say thirsty today:) haha
sleep tight as i will with my first night of A/C!!!!
thanks my friends so much for your support!!!
Peace!
jon

480 yard Power Wheel birthday crawl:) hahaha Fun Present to myself:)

For my 48th Birthday i thought i'd do a fun gift to myself...a 480 yard Power Wheel crawl! It was really pretty dam cool:) Heat about 90 and very humid....beautiful day!! Did about 80 yards on first set then 40, then 20s from then on...stopped and talked with folks to talk about what the hell i was doing:) haha! Every birthday i like to do something special like this to remember this date:)
QUESTION FOR YOU: If you've ever done a special B-day workout what is one you remember? Got to say i'll remember this one!!!:)
MBG 1 restoration - some basics, Eischens Yoga, some shoulder routine with chest expander, been also doing more solid breath work i've been teaching in class from the basic 81 points breath work and shortened it a bit for our EY classes and all the students love it...some fell asleep:) haha but all loved it!
MBG 2 training - yesterday played outside and did simple chin ups, push up variations for about 10 sets each, today for sure did the 480 yards Power Wheel crawl in about 18 minutes, for sure slowed down alot at the end as each step my melting palms were squishing:) haha squish, squish...nice!! After that i ran the ramp near here for 10 x and i really love that, really helps running technique and just added to an already great sweat which is what i wanted to do today...as i'm grubbing tonight:) haha
MBG 3 plant based eating -

• maca cafe
• kale, mango, banana, rice milk, coconut oil, life's basics protein
• organic food bar
• veggies and beans
• tonight going to veg east and gonna have some fun!! watch out vegan cakes!! haha

hope you all are enjoying reading my blog and that it helps you out. If you ever have a question that you'd like me to go into i'm happy to share it with you:)
peace my friends!
jon

Bodyweight Training Outside!! Super Green meals!! What is "Soul Training?"

Here i'm showing some simple ways to get a great workout outside on a typical playground!
Today i trained bjj for about 90 minutes and man bjj is very much like life (as rickson use to say all the time). Sometimes hard, sometimes easy....best to always go with the flow, dont force it. So today my lesson was be ego-less and flow....SO training with my good friend black belt Raphael Barbosa (Luiz Claudio black belt and one of the top fighters in the world)....this was not problem:) as he is very good:) hahaha:)  BUT being ego-less, being in the moment is pretty easy if you've done bjj for awhile as you know positions and defenses and attacks and so you dont have to think as much anymore and you just react...you are in the moment....THIS to me is being connected to be in the moment....spiritual bjj or soul training bjj either or is fine with me....it is natural and flowing. In doing workouts...THIS is a bit harder as we have levels we always try to beat, so we go to fatique or failure  when in reality we're already done with the movement, the time of doing it naturally and purely has passed. SO the challenge is can you train by doing movements purely for the fun and challenge of doing them, can you do them (like all animals do) purely technically and not forcefully, can you do them and NOT think of the past or present but just that moment and the movement you are doing?
So that is one step, now to do those same movements at a high level and challenge? NOW you're talking about some serious "Soul Training" for workouts, jiu-jitsu, life:)
I think if we live life this way with challenge, in the moment, connected to life, living by following our gut and not forcing life:)
Challenge? Yes:) haha Good for us? Big Time!!!:)
MBG 1 restoration - did my chest expander shoulder routine and a few EY poses to warm up for bjj.
MBG 2 training - "Soul Training" Just followed and did what i felt like doing to challenge = good:)
Pole Climbs alternated with press ups
Side to side chins alternated with HSPU's
Levers alternated with Tiger push ups
did each (like todays MBG workout) for about 15 minutes each and felt good and left spent:) haha
MBG 3 plant strong eating:)
maca cafe
apple juice, blueberries, bananas, lifes basics, almonds
kombucha, orange
apple juice and source of life
kombucha mango
spinach, edemame, seaweed salad then had some basil thai veggies, tofu and brown rice
QUESTION: Runners call it a runners high....we workout folks have this same high when we have a great workout....can this be a high though as well? Can we "Soul Train" and get that same HIGH? Can we get that same high in Life? MY MAIN QUESTION; What is your challenge in life, training, running, etc...anything we do that makes it hard to Soul Train in everything, to be in the moment, to be connected to each and all?  That is a hard question:) haha Answer as best and honest as you can!!:)
peas and rice OR peace and rise above it all my friends:) haha
jon