Showing posts from 2012

Road Warrior Training Tip #14 Opening hips & shoulders!

Want to open tight hips you get when driving? Do this simple exercise.....key here, you GOTTA do it no matter where! That's the challenge:) hahaha Doing this movement in public might raise a few eyebrows but i guarantee if you do it right with proper up dog and down dogs YOU WILL FEEL AMAZING afterwards!
As you can see i'll do an exercise anywhere on the hour when we're doing our MBG Road Warrior training...that to me is part of the fun of gotta do it:) Sort of like a get out of your car and do 20 reps of up/down dog and IF you do each rep as we teach you in our Eischens Yoga beginner sequence (if you dont have it get it!!:), then you will really open up your hips and shoulders both of which can get really tight when you're driving. I do not know who is the person who designed seats for cars and airplanes but dang...ever take a look at our spines? Both seats force us into a rounded back and a forward head, so when you do this favorite Monkey Bar G…

205lb Flagpole video, yoga tips and plans of action!!

Here's a video showing a great way to make holding a flagpole a bit easier, bend the top leg. This makes a shorter lever arm and thus makes holding at parallel to the ground easier.  Lately to go along with our MBG training cycles i've been adding in alot of skill specific training to my warm ups....about 20 minutes each day of all types of handstands, levers, traveling ring combo's, partner balance leg exercises (hard but fun!) and for sure my flagpoles and then also lots of my favorite movement to practice; back domes.
Back Domes: why is this exercise my favorite because it is one single bodyweight exercise that truly shows the health of the body. You cannot do back domes if you are tight in the hips, shoulders, back, wrists. You basically get exposed! Try it, see if you can do a full back dome all the way to arms and legs straight! That's impressive if you can! Secondly can you lift one foot or arm? Third can you kick up and over and then back? Fourth, can you go int…

What i'm thankful for, some simple ways to feel good today!

Here's a quick video on some things i like to do when i want a sweat but want to recover and feel good too!  What am i thankful for on this day?
1st off i'm thankful for my parents with whom have given me so many gifts of mental and physical strength i cannot count. My Dad Bobby has given me the desire to be outside the box, to continue to persevere when all others say to quit. And to know that every dark cloud has a silver lining! My Mom Joy has given me incredible strength of will,  a work ethic to always finish what i start and to be responsible for everything i do. Jessica Rucker for being so true and honest with me, to keep me on the a true path with everything from my work to my life. She shows me love in so many ways every day and always brings a smile to my face. To all the folks out there doing their best to make a positive change in themselves, people they come into contact with and the planet thru the way they walk the walk....all MBG's all over the world! How co…

3 Steps to Reducing Global Warming

Switching to a Plant Based Nutrition without question makes the biggest Positive Impact on Global Warming of any one thing we can do!! Since i was a boy it has been in-grained into my head not to waste, not to liter, to recycle, re-use things whenever possible, bike over driving, do no harm to people, animals, planet!!.... Basically do whatever i can to make a positive, not negative impact on the planet....but alas pollution, global warming, massive killing of innocent animals, harming the planet and people has grown. THE takes more than one to save our planet:)
So what can each of you do to save the planet from Global Warming?
ONE - IF you are already Plant Strong and walking the walk and rewarded with being lean, strong and vibrant then keep walking the walk of showing what is possible on a Plant Strong Plan. Next if you are a prime example of what a Plant Strong nutrition plan can achieve then help others to do the same! By being Lean, Strong and Vibrant you attract other…

We all have a choice...Live,N B True! My thoughts

Over the last few weeks i've experienced many different emotions, challenges. Today i write based on a line i heard from Ip Man..."we all have choices, it is up to us to choose"....made me think, what did he mean by this? No doubt we all have choices....ah then it hit me...yes we all have choices and yes it is up to us to choose....BUT it is in that choice on HOW we react to everything. Do we:
"Go with the flow" as Bruce Lee said, or
"Flow with the Go" as Rickson Gracie said or do our best to this one:
"To thine own self be true" statement by Shakespere
Do they all mean making that choice of BEING, of doing that which is our nature, by living true? Bruce Lee also said the hardest thing to do is to be a true human being.....if you've ever watched him on video he is extremely passionate about this point!
Man it's so deep and i choices, your choices, our choices we all make over the last few weeks, ups, downs, pers…

Fat Loss by Happiness? YES:) possible!!

Fat loss by Happiness....what the heck do i mean by that? Exactly THAT...if you are not happy, enjoying life most likely it's gonna be very challenging to lose body fat and get lean. While on the other hand if you really enjoy your life it will be alot easier to get lean and strong!
The video above shows my bike ride i do daily now here in chicago....when i first moved here life was very challenging. Opening a new location, moving here, totally new place and at the time not a very bike friendly place. Result i got stressed and thus gained a considerable amount of body fat despite my eating good (but a bit too much:) and training regularily.....what was missing? Happiness! Doing simple things that make me feel good and happy each day. I learn lessons all the time, some take longer than others no doubt, this one i realized while in madison, my home town. Everytime back there i'd ride my bike daily all over the city, would meet jessie for morning cafe' and work and then ride …

Hi 5 MBG Chicago & Amazing Results & Change from MBG3!!

Beto!! What an amazing young kid! Since joining the MBG Chicago he's dropped over 100lb of fat! His mindset is awesome and so is MBG Chicago's! BIG HI 5 BETO and BIG HI 5 MBG Chicago led by Jeremy Liban on down the line, you guys are doing AND looking amazing!!!!:) Yoked (term used to say someone is in amazing shape:), supportive, inspiring are small adjectives to relay how proud i am of all of you!!! GREAT JOB!!!
This week has been amazing for me too:) Feeling lean, strong, balanced and on point on my own walking the walk:) Really honestly feel amazing! Why is it that people need to kill animals and hurt the planet (by eating and transportation of animal products) in order to look in shape when they can MBG 3 and get in the same great shape without the pain to person, people and planet??

MBG 1 - training:
up'd my numbers again on everything!! Bar-b requirements numbers UP....easily getting sets of 5 MU's anytime i want now....still kipping but looking way better...push…

How to make massive positive change!! Get inspired & commit!!

This is gonna be do you make massive positive change?
Find what you want....dont let others make this decision for what YOU want!!
Once you find that see yourself achieving it...picture it, talk to yourself about it, believe it! Trust me on this got to believe you can do it or all the lean eating, hard training aint gonna help!
Positive attitude and knowing you're gonna do it is everything!
Secondly make a goal that is amazing! Not a 5k walk, but something truly amazing! The folks running a marathon that was awesome...seeing alot of those that you'd say no way they can run a marathon doing it with a smile too!! AMAZING!!!
Thirdly...make your plan...Tony Robbins says...make a MAP (a massive action plan). What is that? It's this: Find out where you are now....sort of like on a trip...gotta know where you are before charting your path. THEN, Clearly make your goal...your destination. Then work backwards from that goal realistic…

My favorite Books that make us all better:)

Hey my friends, thought i'd go off my usual blogging and talk about something that is very important...putting positive vibes and knowledge into ourselves. Reading or listening to audiobooks is what i'm talking about and it really has saved my life and can bring health and happiness
on a daily basis, relaxes us in a meditative manner and if we do it in one of the two
ways i mention it gets us outdoors as well...which is like walking or biking meditation! and....which is always healthy for us!!
About 8 years ago is when i went thru the most difficult times in my life and without going to walking and listening or reading i would have probably had a break down of some type. It kept my mind right, gave me a healthy perspective and positive outlook for my future. SO i thought why not share what books and audiobooks have helped me out in hopes they help some of you all out as well:)
My favorite Top 2 book stories to read and walk on living:
"The way of the peaceful warrior",…

MBG3 so far this week: strong training, balance work and eating!

Having fun on the bars:)...this is good to do my, try new combo's...have fun!! Hey my friends! Feeling good, training, eating and restoring all good!:) MBG 1 - Training:  Monday did a 15/15 x 10 minutes of muscle ups AND handstand press up (touch chest) (10 sets ea) Muscle ups = 22 repsPress ups = 22 repsrested 5 minutes, then did 30/30 x 10 minutes of dips and pullups (5 sets each)Dips = 53 repsPullups = 35 repsrest 5 minutesPower Wheel full assisted with 70lb bxt (partner style 4 of us) 1-5 reps holding incline plane btwn each person, then a 30 second hold when all done with this felt amazing!!!MBG 2 - Eischens Yoga and Mobility drills daily did 1-4 poses minimum for 60 seconds plus each for 2-3 sets of EYdaily did shoulder mobility drills with chest expander for 5s to 8sMBG 3 - Plant Strong Nutrition Bulgar, warrior food, banana, blueberries and almond milkcoconut water + warrior elite greens (favorite after workout quick drink!!)baby spinach, frozen mang…

MBG Guidelines for a Succesful 60 Day Fitness Challenge!

How does losing 17 pounds of fat and gaining 5.4 pounds of muscle sound? Pretty good right?! Well that is attainable for all if you just look know what you want, believe you can get it and then go and make it happen each day. The key is know you are going to do it, having a plan that you CAN follow...NOT for 60 days but for plan or path that is livable! THIS IS THE KEY!! Do not crush yourself working out super hard, eating 100% plant based super clean and doing Eischens yoga for 60 days only to stop after...that's a waste of time for you and your MBG Trainers and other members that are helping you to achieve your dreams.
THE KEY is to have a SIMPLE & STRONG PLAN that is lifetime sustainable!
This depends on your goals....heavy, overweight, then it's simple;
Find a class schedule you can live with....not over the top, crush yourself, but one you can live with for months!! Remember 60 days is the warm up to getting lean and strong for the re…

Challenges for you!:) and my super slow muscle up!

Super Slow Muscle Up on our  NEW Adjustable Gymnastic Rings!
Hey my friends! Hope you're all doing great! Been having alot of fun training back in chicago as i mentioned lately and starting to see improvements from not having to travel all the time:) haha Above getting a super slow muscle up which i havent done in many years so it feels great to get this again at 49, over 200lbs and 100% plant based!!:) This has been a challenge i've missed hitting over the last probably 6 years or so!  SO What are your challenges? Now mind you i do not mean purely physical here....a big challenge for most might be doing that which is balancing for you Eischens Yoga, OR eating 85% plant based instead of 50%:)....challenges...BUT good for you, they CHANGE YOU FOR THE BETTER!! Here are some of mine and maybe they'll help you with yours? Bar-barian requirements....getting closer...breaking up a few into is 9:40 so far too with broken setsL seat to handstandon parallel bars…

Todays topic: Form & our Ego's! Soul Training with Kettlebells!!:) THOUGHT

Form and our Egos: Since coming back to Chicago from Madison a few weeks back i've been training with the MBG Chicago trainers, having great workouts, teaching, sharing ideas and having alot of fun. One constant has been improving form and i'm not just meaning me to them!!:) haha It's great to get feedback on my own form too and that goes for everything from yoga to bodyweight to kettlebell training.
One thing i noticed and you might notice this yourself is how quickly we will all sacrifice our form for the sake of hitting X amount of reps on a set or workout. When we sacrifice our form in order to hit those reps or finish the workout in a faster time we do this purely for stroking of our egos. What else can it be...we are sacrificing our form in order to achieve a goal.....or not to feel un-easy due to not finishing a workout with the rest of the 'high level' people in class. In both cases it's ego.
I see this in classes when people mis-count on the jump rope…

1 arm dip, training at MBG Chicago...diggin' it!! Q of Day!

Here's a tough exercise! A 1 arm dip, slightly assisted with the other arm straight! Really like this one careful doing it though as it's really challenging and is an intense contraction on the muscles of the shoulder, chest area. Jeremy and i were just playing around on saturday...doing the ride around chicago and do a set here or there type thing which is a blast....thought this would be a fun one to try and it was! ended up doing a bunch of reps and really feeling an insane amount of work from this!!!:) LOVE IT:)
Since coming back to chicago Jessie and i have begun to embrace this place alot riding my bike everywhere i'm a happier camper for sure, by eating slightly less and more dark green!! i'm feeling alot healthier too so my training is up, my bodyfat is down....good things huh:)
Also while riding...about an hour a day i like to listen to jerry and ester hicks...if you never have you might like to give em a go! their message is very positiv…

Having fun, yet improving daily...easy or hard?

The Tough "Double Power Wheel Pike ups":) having FUN!
Think back to a time when something came really easy to you....perhaps you were little playing
on the playground, or you starting dancing, playing rugby or drawing. When you really got 'into' it
everything just began to flow, you became engrossed in it. It's what you think about all the time, you cant wait to do it again, talk about it or dream about it.
SO why is it any different when pertaining to fitness, eating, re-balancing the body and mind?
I'm not saying we must do each and all one way, but if you find YOUR WAY that YOU DIG i just think you'll be happy and healthy:)
So far since getting back here to Chicago and training again with my head trainers here we are having a BLAST! Every workout is a session of joy, laughter, serious challenge. It's Soul Training for sure! That is what all high level people do in whatever they brother greg and i when we were breakdancing back in the early…

The Best 6 Pack Exercises and Why! Plus more!

FACT: In about 1990 the University of California at Berkeley did a study to find the best core exercise.
GOAL: To find the best core training tool or exercise out. This tool or exercise had to elicit the strongest contraction from upper, lower abs as well as obliques (the sides:). In this study they tested all the old school exercises like sit ups, leg raises, crunches and then also tons of weighted movements like machine sit ups, weighted knees to elbows, machine rotations and any other "core" tool they could think of....well when they asked to put the Power Wheel into the test i said sure...and by the way the Power Wheel is gonna win!:) They laughed and said how can you be so sure....i simply told them that NO other tool or exercise puts the body in a lengthened position that is also un-stable like the power wheel.
As you can see from the picture above; Full Power Wheel Rollout...the mid section or core of the body is in the most challenged position...
FIRST: because the cor…
Today i was talking to one of the best MBG guys in the world, Jimmy Lopez. Jimmy runs Monkey Bar Gym Staton Island and just finished doing a Forks over Knives immersion. He loved it, learned alot and came away with an even greater understanding of how, what and why to eat plant based. Some of the topics were oils, nuts (fats:), juicing and calories versus nutrients. But one thing he said that really caught his attention was a statement made "we basically eat the same amount of food in weight every day" it only makes sense to get as many nutrients within that X amount of food that you take in every day.
Like the old saying which weighs more a pound of feathers or a pound of lead? :)
You could easily say that with our food....if you eat 2 pounds of food a you want it filled with 2 lbs of fluff or 2lbs of strong solid foods?
One way that might 2 lbs might be 4,000 calories...But these poor choice meals most likely hit only 10% of the nutrients you need for a day…

Mount Everest Workout....U Can Do it!! Get Lean Tip of the day!

Fear is something you gotta face in order to become stronger mentally and that which you fear and you will become stronger is a statements we've all heard before...well getting back at some hard workouts after some time off is an example here:) haha SO saturday i decided to see where i'm at, to climb Mount Everest to the top! (4 x thru....but as fast as i could....not 40 minutes as much as i can do)....Doing the entire Mt. Everest workout!.....well must say it was great!! Each phase a challenge, the entire for sure! But as you'll notice on the bottom left....had a clear goal in mind...not of finishing in X time...just finish and feel good! Simple & Strong during and after and that goal was accomplished! Keeping in mind throughout just to do good work, clean reps, to be strong throughout the entire feel good, not beat down. 51:56 was the time it took to finish all 4 rounds and to 'climb' mt. everest....very very wic…

MBG Intensive, how it went and what it is:) Questions & Short MBG3

Just finished another!!!! Monkey Bar Gym intensive! It was another really great group of students, eager to learn and be challenged which always makes teaching alot of fun! Over the years i've taught ALOT of courses....from 1990 to 1997 was a head instructor for NASM and beginning in 2002 with my own Monkey Bar Gym Certified Natural Training course. Why i made it? Because there was no course like it:) Still i feel it's one of a kind....the only course that teaches the students how to train, eat and restore in the simplest, most functional, most instinctive and most positive for people and planet!
Since beginning the course 10 years ago it's evolved quite a bit....tighter on all MBG 3 points! But what is the actual course like? Well i'll give you a little explanation right here and hope this helps some of you who've never taken the course to understand it a bit better....maybe it can help you and yours someday:)
The 6 day MBG CNT Intensive is...
Basically a course …

I"M BACK, my quest, thoughts and living MBG 3!

Well after a few weeks off i'm finally back:) Where was i? In the Sierra Nevada Mountains....
on a Solo Quest....also known as a Vision Quest. It's a test of spirit done by native cultures all over the world for hundreds if not thousands of years. What is it? 4 Days in the mountains by yourself, in a 12' circle at all times, no food, as little distractions as possible, drinking water and dealing with yourself and your mind. One of the hardest things i've ever done as many aspects of it challenged my mind, body and spirit. You can learn alot more about it on the Earth Skills website if you like. All i know is that to challenge oneself you really need to honestly look at yourself and with all the distractions we have in life we really never do that....that is why after talking to my good friend and mbg coo kevin lewis....the solo quest sounded like just the thing to do to take my mind, body and spirit to another level and i feel it did that.
Mentally learned alot about m…

Awesome Home workout, two Q's of the Day and going on a journey!

Today feeling a bit better i decided to do a full body workout at home in this room. Just to see what i could do.....the answer is alot! Mr. Matt has recently moved back to chicago so he joined me in this one. If you look at the room you see a couch, floor, there's a door too:) So what we did was simple cause we just felt like doing a simple workout that got a good sweat too. Push ups: 10 reps of push ups with 1 hand on floor, other on yoga block, do a rep, slid block to other hand and repeat for 10 reps....nice exercise, develops some core too for sure while 1 arm holding:)Pullups: 5 slow reps, used an door chin up bar and did feet to ceiling while holding arms at 90 degrees...some sets did pull ups, some did chins, etc....mixed the pulls ups.Pistols: 5 on each leg, a great way to assist these is to sit to a bench, here the couch is about 12-16" off the floor and works great for that.GHD's: 5 straight body (knees to head) down then plyo push up back to top position, here…

Getting back at it after aussie trip:) keys to handstand stair walks

Wow, just got back from Australia 2 days ago and still feeling the effects of jet lag. I've heard that for each time zone you go thru equals 1 day of recovery:) SO by the 9th day there Jess and I were just beginning to feel okay:) haha....then we come back, 40 hours to get home (omg is right:) 8 more time zones and whew....let me just put it's not great to keep training hard:) haha Today was the first day of actually working out....Felt good, tired yes, but good to train again:)
       Today's fun!!
Restoration lately has been sleeping as much as possible:) haha just seems its not at night yet which is bad so todays plan (which is going good so far!) is to NOT sleep until after 9:) Anyways taught the Eischens Yoga class today, simple sequence with 7 minutes of breath work at the end.
Training was fun too as Jeremy Liban (head of MBG Chicago) joined me today and it was a blast:) We rode all over chicago doing sets in different places we found.
First found a great pull…

Aussie course went great, tough workouts, eating green on the road!

Just finished the course yesterday so today was my first time to get a moment of free time to write:)
The course went great!! Each day we had a clear make great MBG CNT's! Each day we focused on an aspect of our training, how to progress it from very basic to extremely high levels of performance all the while teaching HOW to keep integrity throughout the entire body on each movement and throughout each movement. So no matter if it was sprinting, jumping, handstand walking, muscle ups, power wheel full body rollouts or a 15/15 workout the goal was the same: get the movement right, then enhance it, challenge it to higher levels while maintaining form. After this, we talked MBG program design...the hows and what's of what we do:) And ended the intensive with a talk on plant based nutrition. IT WENT GREAT! We had a good time, taught alot of great stuff and left feeling like we did a really great job:) For sure feel the MBG is strong here in Australia and that makes me…

This weeks Monkey Bar Gym news! Results! Great Plant Strong meals!

This weeks Monkey Bar Gym NEWS: 
We're growing!! Yep it's official:) with new locations popping up all over the place! Currently we have 14 locations and are thinking by years end we'll most likely be over 30!!Did a walk thru this weekend at a new location and it's gonna be awesome!! Great size, layout, indoor and outdoor training,'s gonna really be great! PLUS we're putting in a Monkey Bar course like no other.....think Ninja Warrior course and Tompkins Square Park:)!!Planning a NYC CNT for october - in Brooklyn most likely so east coasters get ready!Leaving for Australia tomorrow - to teach our Monkey Bar Gym CNT course at MBG NT formerly known as MBG Darwin. This is the same location we taught the course in last year except last year we made the mistake of going during their summer.....HOT!!!!! :) Been traveling lately but have still kept doing my training and had to share some great improvements as of late:
WEDNESDAY!!:  probably one of my funne…