"Coach RJ"

Health From the Ground Up Workbook

2012-01-02T13:22:00.000-08:00

I just posted my new Foot Fitness workbook! I'm really excited about it. I know it will help people with their feet.

The focus of my workbook is on the everyday person that wants have healthier feet and shoes. While my colleagues in fitness and health can also benefit--the workbook is not written in a complex or clinical language. My final assessment is what people do with their fitness and food when I am NOT in the room.

If the information is easy to understand and practical—more will engage with healthier options on their own which is my goal.

When it comes to health and fitness, I want everyone to play. I hope the workbook helps people to simply stand, walk, and move through life...with better “health from the ground up.” --Ron Jones

View "Health From the Ground Up: A Practical Guide to Feet, Ankles, & Shoes" by Ron Jones

The Fit Formula with Ron Jones

2011-12-15T21:59:00.000-08:00

I've joined forces with some other fitness professionals in the US and UK to put out a new book called "The Fit Formula." We all brought our best game to the table. I brought my secrets to kick starting the rest of your life with regular exercise through The Lean Berets 30X30 Challenge. It's my bottom line. The best that I've got to get people moving. I know it will help those that are ready to begin but don't know where.

You'll find my new chapter in the Mindset section under
"Igniting Shifts to Solutions: 30 Minutes for 30 Days!"

Enjoy--a life of MOVEment.
--Ron Jones, MS, RKC, Corporate Wellcoach

Buy The Fit Formula-Get Moving NOW!

Barefoot Running Safety & Start Up

2011-06-15T11:30:00.000-07:00

After years of working on my own fitness from my feet up, I did my first actual "barefoot" run last week on pavement and concrete. It did not last long—only 1/4 of a mile which was PLENTY! I need to share some comments on barefoot running—and running in the VFFs (Vibram Five Fingers) or any other minimalist shoe such as the New Balance Minimus Trail and others out or that will be coming out soon…to keep everyone informed and safe.

I have said for a few years there are many benefits to increasing your "foot fitness" with barefoot walking around the house, barefoot workouts especially with ballistic power activities like kettlebells or martial arts, and just generally increasing the fitness from the ground up. I have always stopped short of actually recommending "barefoot running" (or running in VFFs) although often report on the developments of this trend regarding injury prevention, shoe design trends, etc.

Please take note—there is a HUGE difference between walking barefoot and actually running barefoot or running with minimalist shoes! Make no mistake—running barefoot is serious foot fitness! I've got a friend really into barefoot running. His recommendation even for me with years of barefoot walking and kettlebell training was to limit my initial barefoot run to just 1/4 of a mile—no more! While that sounds insignificant, I can tell you it is not. After only 1/4 of a mile, my feet were sore that evening.

From a safety perspective, there are some serious injuries that can occur if you just go out without a build up process and start running without shoes. To be honest—the result will not be good. Actual barefoot running (No VFFs or shoes of any kind) can cause serious burns, abrasions, and other biomechanical issues sometimes in less than ONE MILE. Bypassing the safety recommendations can likely put you in the hospital or at least in the podiatrist office treating the wounds on your feet.

I've been reading and hearing about some overuse injuries from hitting the pavement unshod without the proper preparation, so again, while I don't actually recommend that people run in bare feet or minimalist shoes, if you do, please limit the exposure and have plenty of practice just walking for MONTHS before you ever actually run. If you do start running completely barefoot, don't go over 1/4 of a mile to start and never begin on hot pavement!!! What I do recommend is that people run with a Nike Free shoe or equivalent because this is a "step" in the right direction as these shoes are more flexible. Even with the Nike Frees, you have to gradually increase your exposure because your feet will be working much harder than with traditional running shoes. I also like people to walk in the Nike Free shoes because everyone so far that I've had buy these has reported less or no foot pain. Flexible shoes in general are better for feet. While there are going to be a few exceptions, I've seen great results when people were more flexible shoes—sometimes the very first day.

If you want to learn about barefoot running from a really knowledgeable source, Michael Sandler, the author of "Barefoot Running" and foot force behind the RunBare.com website, is doing numerous FREE clinics in the SoCal area in June before heading to NorCal in early July. I will be attending at least one of them—the one at Adventure 16 in West LA or Runnergy in Sherman Oaks. The clinic links are below:

http://runbare.com/category/events/upcoming

I'm also launching a new "Foot Fitness" workshop in June. While not a specific workshop on barefoot running, I will address the topic, barefoot and shoe trends, and make some recommendations. My workshop will be focused on the general fitness of the foot and ankle regarding Z-Health mobility drills, how to use some valuable therapy tools for correcting plantar fasciitis, and how to determine "foot-friendly" shoes.

For more on what I've up to in the world of feet, here's my Foot Fitness section:
http://www.ronjones.org/Feet/index.html

Take care of your feet, and when it comes to feet especially, safety first! If you do want to run with completely bare feet, that's fine and your choice—just understand the potential risk if you are not prepared or exceed your body's capacity for the extra challenges.

In Health, Coach RJ

Embrace Your Range-Over 40 Female Fitness & Nutrition

2011-04-26T10:25:00.000-07:00

I attended the 2011 American College of Sports Medicine Health & Fitness Summit this spring in Anaheim. I was fortunate to hear Dr. Liz Applegate, Director of Sports Nutrition at UC Davis present again on nutrition. She is one of the top sport nutritionist in the country. She had some great updates specifically for women 40+ that I'd like to pass along. She will likely be sharing some more formalized reports on her study with this age group, but this is a nice preview for now. I have followed her work for years. She is an excellent reference--heck of an athlete too! The following is based on a pilot group she worked with in Davis, CA plus decades of experience working with all categories of women.

General Observations & Recommendations: Women are very social and respond better to weight loss when they have a social support structure whether it be routine personal group meetings, blogs, e-mails, or other modes of contact and support. In Western culture, women are dissatistified with body shape as they age. Her position is for the 40+ woman to "embrace her range" meaning that there is not "one" ideal body weight for every woman of a specific height and that "health" should be the focus rather than weight alone. There are natural and genetic shifts with fat distribution as a woman ages--rather than fight--embrace and work to age healthfully.

Controlling Abdominal Fat: These are researched-based recommendations for controlling fat specifically in the abdominal areas of women over forty.

Exercise & Abdominal Fat: Fat cells have been shown to shrink with about 60 minutes of regular exercise per day. An important exercise message repeated throughout the conference was the benefit of consistency over time when it comes to not only weight management, but also health in general. There are certain types of exercise that have more fat burning effects than others, but I will be getting more into those with future posts as Dr. Applegate's presentation focused more on the nutritional management of abdominal fat. More and more research is pointing towards the benefits of strength training for weight management and optimizing metabolism. Ideally if a woman wants to control abdominal fat after forty efficiently with exercise as one option, she needs to be getting 2-3x strength sessions per week (higher rep and lighter weight fine for beginners), higher heart rate training sessions, and doing about 60-90 minutes of moderate to vigorous exercise per day. *There are some interval protocols that can cut down the time to under 60 minutes total workout time, so look for future posts on these updates.

Eating Plan for Controlling Abdominal Fat: In addition to the main four points below, caution was given about alcohol consumption in this age group which can exceed 2-3 servings per day. Alcohol creates specific abdominal fat gain issues as it promotes fat production especially around the waist...just something you should be aware of regarding alcohol.

Protein @ Every Meal: (70-90 gm/day) To optimize weight loss, 20-25% of your calories per day should be from protein. Think about 25% of your plate at every meal--or 15 minutes of a clock.
Eat Whole Grains ALWAYS! At least 3 servings per day. Whole grains are more than just whole wheat! There are many very healthy alternative grains like quinoa, freekeh, amaranth, black rice, and more.
Eat 3 Cups Veggies & 3 Pieces of Fruit DAILY: Fruit consumption (normal not excessive) has been shown to decrease weight gain over time. Beans were really underscored as a very healthy fruit that women should be eating to reduce abdominal fat. Get at least 3 different colors per day of fruit and veggies.
Daily Dairy + Probiotics: Yogurt has been shown to block some calorie absorption. There are some healthier yogurt options like Greek and Kefir. 1 out of 2 women will suffer from osteo/bone problems, and women can lose 2-6" of height over 30 years!

So these were the basic recommendations for women 40+ at this specific presentation. Get some social support for your weight management and exercise. Be careful of excessive alcohol because it directly contributes to belly fat. Pump up your exercise--be regular over time. Be sure to strength train. Get your heart rates up too! Get enough protein, whole grains, fruits/veggies and take care of bone health with dairy and probiotics...and don't forget to "Embrace Your Range" too!

Kids & Heat Tolerance

2011-04-12T22:04:00.000-07:00

Each year, I put out some information on kids and heat tolerance, heat exhaustion, and heat stroke. Below is a great condensed post by the American Academy of Pediatrics. If you have kids exercising in the heat, you should read it. I have also attached some links of my own on Hydration Safety for Kids and my podcast on Heat Illness Prevention & Hydration for athletic performance or high-intensity work situations.

Kids & Heat Tolerance (American Academy of Pediatrics)
Hydration Safety for Kids (Ron Jones)
Heat Illness Prevention & Hydration-MP3 (Ron Jones)

Enjoy the spring and summer. Be safe. Coach RJ

Bag It Film Documentary-Do Something Reel

2011-04-03T17:30:00.000-07:00

I got an interesting message the other day from Whole Foods about the "Do Something Reel" Film Festival happening across the country. They are showing six films in one month in seventy cities. The first one on the list for SoCal was this weekend--the "Bag It: Is Your Life Too Plastic?" movie about the horrendous issues we are having on this planet with disposable plastic bags. It was time to ROLE/ROLL, so I snagged the family, and we headed for Encino this morning. I've been using less and less plastic bags for years--and rarely use any of them now. We have been recycling more and more the last five years too. Our twins are seven and plenty old enough to learn about ecology issues like plastic bags.

I quickly purchased tickets this morning once we decided to attend for sure. I was worried about getting a seat since Encino is a fairly progressive part of Los Angeles. We arrived just seven minutes before show time! We met a friendly management rep from Whole Foods inside the door who gave us a reusable shopping bag and pointed us to the correct theatre door. We rushed inside--to an EMPTY theatre! Amazing since there are about TEN MILLION people in Los Angeles County. According to the Bag It website, "In the United States alone, an estimated 12 million barrels of oil is used annually to make the plastic bags that Americans consume. The United States International Trade Commission reported that 102 billion plastic bags were used in the U.S. in 2009." Other sources I found informed me that the bags cost much more to recycle than they can ever be resold for; therefore, the real root cause solution is to STOP USING PLASTIC BAGS. Yet on Sunday, April 3rd, with ten million in LA County, only four people were at the Bag It documentary in Encino. Hopefully there were many more at the other showing site in Santa Monica. Welcome to LA where some of the women probably have more plastic in them than some of the scavenger fish in the oceans!!!

We we learned? We CAN and WILL make a difference. We can and will make changes at home--today--not tomorrow. We can and will do better. There are too many chemicals in our world today--in the air, food, clothes, cars, and just about everywhere we turn in modern society. We have used our fair share too. We will always use plastics now--welcome to modern civilization. The movie was not trying to tell people never to use plastics--but the movie did make us all realize that the irresponsible use of "throw away" singe use plastic bags and single use containers is reckless for the environment. Why the hell do I need a plastic bag for an item that I can carry in my hand and home just so I can throw the bag into the trash perfectly clean and basically unused? It's stupid--and irresponsible to our environment. Shame on myself for being duped so many years! Enough!

Another MAJOR point that was brought to light--if we don't fix this mess, nature will. Nature always wins. We either make it right, or we will simply choke ourselves out over time, then nature will take over the clean up for another few million years without humans around to screw it up more. It reminds me of the Wall-e movie...one of the most "serious" social statement films I've ever seen yet thought by most to be a cute animation by most. Ha!

Get REEL...Do Something Reel...see Bag It or one of the other five films showing across the country.

Make a change--one bag at a time, one body at a time, one breath at a time, and more importantly, ONE CHILD at a time. I hope you see the movie. It will change my life...and already has.

In ACTION, Coach RJ

Adidas Copa Soccer Shoes

2011-03-28T12:35:00.000-07:00

In my ongoing quest for Foot Fitness, I was chatting with my neighbor Fernando the other week about soccer shoes. Fernando grew up with soccer so knows a lot about the game, coaching, and other issues related to potential soccer injuries. I was telling him about how flexible shoes are better for feet which caused him to mention the Adidas Copa Mundial soccer shoes. He told me when kids have feet problems, they put them into the Adidas Copa shoes, and nearly always the foot pain goes away! Why? Apparently the Adidas Copa is more flexible than many of the newer soccer shoes available--not only the actual soles but also the upper materials since they are made with kangaroo leather. Additionally, the cleats in the Copa are a bit shorter which is better for us in SoCal or Central California where we have much drier climates with harder grass--apparently, the shorter cleat reduces the force into the bottom of foot from what the players report. The reviews are interesting. People swear by these shoes in terms of comfort and performance--even some Pros.

I thought the Adidas Copa soccer shoes were a good find for overall foot fitness since I have so many clients with kids that play lots of soccer. If your child is having problems with feet, ankles, and even knees or more up above, you might consider switching to this old school shoe model that has been around unchanged since 1979. If it's been around that long with the same design, it must be worth wearing!

View Amazon link to Adidas Copa soccer shoes with some nice reviews

In Foot Fitness, Coach RJ

Toning Shoes

2011-03-24T15:35:00.000-07:00

Our suspicions on the new “toning” shoe craze has been confirmed! A new scientific study with proper design has been published by the American Council on Exercise (ACE). There is no scientific evidence to support that wearing these shoes will enhance your fitness. The concerns with the shoes for the researchers and myself is that they will alter your walking gait making you walk worse—not better.

It’s a great review with nice graphs. Check it out.

Walk well and walk simply. The answer is not in more technology—but less as in correcting the neurological and biomechanical function in your feet and ankles—fancy shoes can never do what the foot can do alone.

Will Toning Shoes Really Give You A Better Body? (ACE)

*At the end of the article, ACE recommends carrying “hand weights” if you want to rev up your walks or wearing one of the new weight vests. I have not recommended hand weights for years because it can greatly alter your gait in a negative way—creating issues with your “back force transmission” as force travels off the ground and up one leg then across the body into the opposing arm and shoulder. Again—just walk—simply. If you can truly walk well, then yes, think about using a vest if you need more load for an upcoming mountain hike or backpacking trip—or just need more metabolic load for weight loss and fitness, but first, just walk! If you load a poor gait or walking problem with “more weight,” the problem will get worse and not better.

In Foot Fitness, Coach RJ

Baconalia

2011-03-22T08:35:00.000-07:00

So the story goes I was sitting in Denny's eating my oatmeal while working on the road this week. The lady next to me was going on and on about the hassles of life and health insurance in her senior years. The guy across the table was asking her how she even got health and life insurance because of her own health status. Apparently she had a heart attack then had to have a coronary artery stint put in to pry open her clogged arteries. Then I look over on my table and see this sign about "Baconalia!" which basically glorifies the same diet and lifestyle that caused the lady's heart attack sitting next to me.

It amazes me what a disconnect people have in America between THEIR health and THEIR OWN behaviors! The best person to take care of your health is YOU--not doctors or drug companies.

I just read a study basically saying that Americans have no clue how to be healthy. I tend to believe it when having an experience like this week at Denny's. I keep going back to simplification. Why? Because far too many people are still clueless about the BASICS of health.

Health Lesson of the Day: Buying into the BS "Baconalia" at Denny's is not good for you. Not only are you eating way too much fat, but in that fat, there are many stored toxins not to mention all the sodium and other preservatives. Would an occasional serving of bacon kill you? No. Would a life of Baconalia! improve the quality of your health and the increase the strength of America? No.

Next time I eat there, I think I'll take my Sharpie and add this to the sign so it reads: "BEWARE OF THE Baconalia!"

Oh...guess what the woman was eating that had the heart attack, coronary stint, and insurance problems? Bacon.

Keeping it real--simple, Coach RJ

New Balance Minimus Trail Shoes

2011-03-17T09:19:00.000-07:00

My hiking friend Susie showed up with some cool new shoes she said her feet loved called New Balance Minimus Trail runners (Also available in road versions, but I'm addressing the trail model only). I went out the very next day to purchase my own pair. Her husband Jim bought some the next day too. Our feet LOVED them on the first step! The shoes cost around $100. They run slightly narrow. Men's come in the charcoal black and neon yellow above plus an orange version. Women's offer a black and baby blue trim model.

The New Balance Minimus "Trail" fits my criteria for foot-friendly shoes. It's a very flexible shoe with minimal heel lift. Less heel lift is important for the "barefoot" mechanics because it allows your foot to function like it does not have a shoe--more "natural" gait pattern. While I love the Nike Free shoes, some of the purist runners are critical of the Free's high heel lift which puts the foot and ankle slightly out of neutral--I get their point, but the Nike Free still works GREAT to eliminate foot pain with my clients, so I will continue recommending them. Alas, now there is another new option with the New Balance Minimus Trail shoes!

The Minimus Trail feels almost just like the Vibram Five Fingers (VFFs) but you won't have to worry about wearing the funky "toe shoes" with the Minimus because the toe box is closed. With the Minimus, many people can get away with wearing them in a work environment where the VFFs might be a bit much for certain corporate cultures at this point. Another advantage of the NB Minimus is that you can wear socks. While wearing socks is possible with the VFFs, you have to buy the special "toe socks" and these are a real pain to put on and get into the VFFs. If you don't wear socks with VFFs, you can get some pretty stinky feet. Problem solved with the New Balance Minimus because while they might not be 100% as foot friendly as going barefoot or wearing VFFs, they are pretty darn close, and when you consider the other advantages of a more socially acceptable appearance, ability to wear regular socks, and ease of putting on and taking off, the New Balance Minimus Trail Runners one of my new favorites and top recommendations for "foot-friendly" shoes. They are also very light.

While called "trail running" shoes, I'm just wearing my Minimus shoes for casual use. I might try to run in them eventually, but I think these are GREAT shoes for everyday use. If you are having foot pain from wearing shoes that are not good neurologically for your feet and brain, take the New Balance Minimus Trail Shoes for a test drive. I think you'll be pleasantly surprised. Listen to your feet--they will tell you right away!

What's interesting about this particular shoe is that even with all my other "foot fitness" exercises, footwear, etc., for some reason these shoes seem to have reset my "foot posture." I have become much more aware of my foot/ankle position even when wearing other shoes. I think part of the reason was the nice "Foot Tripod" video post by Mike Robertson right before I got my Minimus shoes, but most of the postural reset is because of the shoe design I think...I have four good friends now that have all loved the Minimus from the very first step. One of my good trainer friends Nikki has had some running issues with her knee. She got a pair of the Minimus and hit the trail with NO knee pain. She put on some different boots when she got home and the knee pain returned. She was amazed as well, and this is a woman very knowledgeable about fitness training and corrective exercises, so I hope this share will help some of you reading that might be having foot issues of your own.

For more info on the NB Minimus and finding "Foot-Friendly" shoes, see below:

In Foot Fitness! Coach RJ

Foot Tripod

2011-03-09T16:10:00.000-08:00

Sometimes it's best to take a "step" back and simplify. We've been talking about foot fitness for years, but I wanted to pass this really short video by Mike Robertson on the "Foot Tripod." While I've known about the foot needing to sit flat on the ground with the arch lifted for years, I never thought about the foot as a simple tripod. I've heard yoga instructors talk about points of contact, but this video really made it all come full circle..

If you've been following along and benefiting from the foot fitness stuff, I think you'll get something out of the video. Mike is one of the top corrective exercise guys around. I've been following his podcasts and materials for over a year now and am flying back east to work with him in April at a special workshop. Great guy. He keeps it simple-and effective.

http://robertsontrainingsystems.com/blog/mastering-tripod-foot/#more-947

From the ground up-with Tripod!
Coach RJ

Working HARD

2011-03-01T10:47:00.000-08:00

My endurance sport promoter friend Chris Kostman of AdventureCORPS used this quote earlier today, and it got me thinking…
"We choose to go to the moon, and do the other things, not because they are easy, but because they are hard." -- John F. Kennedy, Sept. 12, 1962

You have a different gear for fitness? Great. I’m all for it. On that note, sometimes we work and work very hard. There is nothing wrong with hard work in fitness. Sometimes we can all get too carried away with all the corrective exercises, therapy exercises, and in the process, the “work” part gets eroded into some other place.

One thing I really learned while watching the US Marine Corps Volkslauf Mud Run last year was how much people “enjoyed” doing something so hard—brutally hard—with vicious intensity at times required!!! It wasn’t pretty. It wasn’t perfect. Technically speaking, many of the people there probably should NOT have done the event, yet most of the people there DID the event and did not get hurt. That was a “real-world” lesson for me…it really made an impression to witness that event. I was pretty happy about it to tell you the truth—and inspired to do more work with folks.

On this note, let’s get to work—and sometimes this should mean HARD WORK. Lots of sweating. Lifting heavy stuff. Pulling heavy stuff. Throwing heavy stuff. Steep dusty trails. Grueling yoga postures. Long leg searing bike rides. Soaring heart rates…yeah…real work…not “foo foo” fitness. Correctives? Sure. We’ll do as much as we can as fast as we can for safety, but remember, the less you work, the less you can work…this reminds me of the Jack LaLanne quote too, “Anyone can die. You have to work at living!”

When people in my business examine movements from days past, some of our best athletes today could not do them. Why? We don’t move as well; we don’t work as hard; we are not as healthy as a society as we were a hundred years ago when it comes to hard core fitness. My college football guys in early season cannot even do a proper push up! Fitness people of yesteryear routinely performed lifts like the windmill, bent press, and many others. It was just what they did. The same guys lifted full lives and stayed in shape to the very end. Today? These lifts are rare because most people cannot to do them anymore.

I’ve been having conversations about this topic with my fitness friends too. It’s time to get to work again! Last night on the news they were saying that 75% of youth cannot pass the Army fitness requirements and that our obesity and lack of fitness is now a national security issue—I heard the same thing from my Army recruiter friend last year and from others in the military I have met over the years. Enough! It takes real work to make big changes. We might as well get started and get over it…you might even like it once you get to the other side. :o)

Light duty work is fine. Will it make significant changes? Probably not. Is light work good? Yes. Is light work great for ramping fitness and dropping significant weight? No. If you want to live a vigorous life—get busy and work hard so it becomes a reality…no time like the present.

For an interesting look into the past so we can hopefully have a future in “strength and vigor” at least remotely close to previous generations, check out some examples on Old Time Strongman’s post about physical training in 1899. Pay careful attention to their focus on “whole body” movements and “strength” with the emphasis upon “vigorous” work—yes—WORK! The photos of old gyms and exercises fascinate me—lots of ropes (not just jumping ropes but “climbing” ropes), Indian Clubs, kettlebells, gymnastic type exercises, rowing machines, bars and old school looking weight plates…and remember…they were VERY fit and stayed fit.

Some of the best minds and bodies today in American fitness are saying that we need to get back to these types of movements—some of them should at least be options for many of you reading this post. We are using some right now—Indian Clubs, kettlebells, ropes, sandbags, and some suspension work with the TRX too plus body weight exercises.

http://www.oldtimestrongman.com/physical_training1899.html

In Sweat, Coach RJ

Nike Free Shoes Buying Guide

2011-02-17T17:24:00.000-08:00

I've had some interesting dialogue the last few years about shoes and especially the Nike "Free" shoes in particular. You can see all kinds of people wearing them now-especially many of my clients and family members. We've had some amazing results with these shoes for improving not only the "fitness" of the feet but also the safety regarding how these shoes and others like them help to improve gait, function, and ease or even eliminate foot pain! With some, they eliminated pain above the feet as well like in knees, hips, and back.

The "problem" with Nike Free shoes has been the general confusion about what they are and where to buy them. They really started taking off last year-now they are found at many retail stores like Sport Chalet and others, so finding the "running" models are easy. However, Nike has not made the educational information very user friendly or easy to access.

We discovered that the Nike Free sole design was being used on "non" running shoes-some are like office boots while others are actually being made for military and law enforcement. No matter which Nike "Free" model you choose, it's still going to offer the same "foot-friendly" design which is more flexible than conventional shoes. Reviews are typically very good to excellent even for the special forces "military" boots.

I must admit-this has been one of the most confusing handouts I have ever researched!!! No wonder people had so many questions. I did not realize the situation until I dug into it the last few days.

Special thanks to Randy Bennett for helping me locate some of the non-running models!

Here's the link to my new "Nike Free Shoes" handout that just went live today.

http://www.ronjones.org/Handouts/NikeFreeShoes.pdf

Rock your feet!

Enjoy-better safety while walking from enhanced foot fitness,
Coach RJ

Energy Drinks Safety & Kids

2011-02-14T11:20:00.000-08:00

I've been ranting about the health and safety issues regarding "energy" drinks for years, but lately they have been in the top stories of major news agencies. Before any actual research came out, I had communicated with the American Dietary Association urging them to investigate. I had been getting “field reports” from fellow athletes, coaches, and clients about people having cardiac issues and collapsing from energy drinks within the first 18-24 months of their release. Sometimes if you wait for the “research,” you are already behind! When people are passing out from energy drinks, you don’t need studies to demonstrate they are something to avoid. After a few years though, the research is emerging to validate my previous stance. I don't recommend them for youth or adults—athletic or not—they are bad news. Most of the reports talk about the cardiac issues related to them, but my dentistry contacts have also been telling me there are some serious dental issues related to energy drinks because of their high acidity and the negative effects on tooth enamel and overall oral health…bacteria and decay right next to the brain—NOT good. :o(

The deeper issue beyond physical complications is the mental attitude that “energy” or a vigorous and mentally sharp existence can be found in a can (or pill). Unfortunately, we now have a billion dollar “energy” drink industry that has sold our youth up this river of health scam--many are paying with their heart function, dental health, and obesity. It is hard work to be healthy—let’s get to it. The alternatives? Not good—way more pain and expense than staying healthy and exercising daily.

To view a brief review from Pediatrics Journal on the health issues of these drinks for children, see below:

http://www.medpagetoday.com/PrimaryCare/PreventiveCare/24856

If you want to view the full research article from the Pediatrics Journal, see below:

http://pediatrics.aappublications.org/cgi/reprint/peds.2009-3592v1

Need more? I've seen enough. These beverages are bad news from a health perspective. Beyond general health, being properly hydrated and eating well will do far more to enhance athletic performance than any popular energy drink available.

In Child Safety, Coach RJ

Green Exercise and Ecotherapy

2011-02-14T10:35:00.000-08:00

Yet more on the benefits of exercising "outdoors" or what is also called "green" health.

Just five minutes outside exercising can improve your mood! :o)
http://www.sciencedaily.com/releases/2010/05/100502080414.htm

More on the benefits of green/outdoor exercise:
http://www.sciencedaily.com/releases/2011/02/110204130607.htm

I usually reference the added "mood" enhancements when discussing outdoor exercise, but another very important point that I will talking more and more about this year is the benefit of outdoor exercise in "natural" environments on your nervous system. More specifically, your proprioception and ability to balance so you don't trip and fall.

If you always walk on a perfectly "safe" and level surface such as an office building, parking lots, treadmills, sidewalks, etc., then you won't walk nearly as well on uneven surfaces. Want to walk better on ALL surfaces? Get off the artificial surfaces and onto the trail or some other outdoor area. Grass, dirt, trails, sand, etc. all have extra BENEFITS to increasing your efficiency to stay upright so you don't fall. Also, our eyes are suffering from all the staring at one focal length and one focal width 9-12+ hours per day. Our ears (vestibular system) are also decreasing in efficiency with all the sitting! All of this sitting or walking on "safe" surfaces is decreasing our ability to safely move in natural environments as joints, vision, and vestibular decrease in function.

Bottom Line: Move more and go outside when you do! When I have the choice between running or walking on pavement/concrete vs. the dirt off the side of the trail, I opt for the dirt because it is UNEVEN and thus better for my proprioceptive system. Balance training is fall PREVENTION!

All of the above is even more reason to hike in the wilderness! Think of hiking as both Ecotherapy and proprioception enhancement...for better and safer movement and feeling good while you do them.

In Motion,
Coach RJ

The Martial Arts Kettlebell Connection

2011-02-12T20:30:00.000-08:00

I just recorded a new show for The Lean Berets with friend John Spezzano, author of "The Martial Arts / Kettlebell Connection." Check out this informative show that overviews his new book and its relationship between kettlebell training and martial arts/self defense. John's new book is a technical manual for the serious learner from beginner to advanced! Take a listen...You'll learn a lot about training and combatives.

Sprint-8 Interval Updates

2011-02-09T14:40:00.000-08:00

I've been using Sprint-8 intervals for years with my clients and friends to optimize fitness gains and weight loss. The "Sprint-8" combines a 30 second "sprint" with a 90 second "rest" period which is then repeated 8 times for one workout. There is a two-minute warm up and two-minute cool down.

The Sprint-8 interval protocol established by Phil Campbell has been the best protocol I've found for consistent weight-loss results. The Sprint-8 intervals are extremely reliable and fairly easy to learn in terms of the mechanics of the intervals and how to do them. Recently, a web follower and friend of mine attended a workshop in Indiana with Sprint-8 creator Phil Campbell/author of "Ready, Set, GO! Synergy Fitness." My friend sent me the following updates from Phil's workshop which are now also included in the 2nd edition of Ready, Set, GO! These updates should help us further optimize the efficiency of the Sprint-8 intervals—especially if you are over age 40 and trying to lose weight. You can read the latest edition of Phil's book for more info, but here's the bottom line:

In Short…think quality NOT quantity. We are not doing them hard enough! You should not be doing more than 8 intervals—ever—just do them harder if you truly want to optimize the metabolic effects for weight loss. The harder the interval, the more you increase HGH for the two hours after the workout—HGH "decreases" in people as they age, so this HGH is thought of as a "youth" hormone for anti-aging. HGH occurs naturally in the body and can be optimized with proper training, but today many people take short cuts by getting HGH supplementation which are controversial. You need to adjust your dietary intake to optimize the post-workout HGH production in the synergist window (Human Growth Hormone increase). If you are middle age and needing to lose weight, avoid carbs two hours after Sprint-8 and ingest 25 grams of protein to maximize HGH production—this opposes the "standard" post-recovery recommendations to ingest a 4/1 carbohydrate/protein ratio. *(I would recommend "natural" protein powder because it is healthier—see protein link below.) If you are younger and your objective is to refuel for ongoing hard workouts, then using the standard 4/1 carb-to-protein ratio is best.

More Details for Middle Age 40+ populations needing to lose weight with the Sprint-8 Intervals:

Sprint hard enough so that by 15 seconds of the 30 second interval you are ready to quit—but don't!
Limit sprint length to only 30 seconds. Go harder—not longer.
Limit total intervals to 8. Use more intensity—not more volume.
Do not eat a high-fat meal before Sprint-8. Eating some "good" carbs to fuel before workout is fine.
Take 2 grams of L-Glutamine 60-90 minutes before workout. *I'm not a person that pushes supplements, but I'm reporting what Phil says will optimize HGH with the Sprint-8. I have included a WebMD link on L-Glutamine, but basically this is used for muscle wasting in HIV/AIDS patients or cancer patients. There are those that take it in excess as a supplement, but the 2 gram recommendation is well under the 40 grams per day limit cited by WebMD. Ultimately, it is the user's choice, but I have provided the documentation so you can make an educated decision.
NO sugar or carbs for 2 hours after workout!!! Ingesting carbs during post-workout with Sprint-8 will stop HGH production. The idea is to "increase" HGH production and your metabolism—not decrease!
Ingest 20-25 grams of protein soon after workout. Most sources give a 30 minute to 2 hour window for post-workout recovery fueling. I would say ingest the protein within a 30 minute window following the workout.
Never perform Sprint-8 Intervals more than 2-3 times per week. Think quality—not quantity!

In reality, you should NOT be able to do any other work of significance after your Sprint-8 workout is complete—you should be DONE. If you feel like doing a bunch of other stuff—you have not done them hard enough!!! Oh…for those of you not familiar with the Sprint-8 Interval Protocol…total time from start to finish including warm up and cool down is just 20 minutes! Yes—you'll get more benefit in 20 minutes than the people next to you grinding out the 45-60 minute workout which likely is not doing much to optimize their metabolism or weight loss. I've seen people lose 40-60 pounds on the Sprint-8 in well under 12 months.

Mode & Mechanics: For the general population, there are only two modes I recommend—the elliptical trainer or a high-quality stationary bike like a Spinner or equivalent. Treadmills won't work because they will take too much time to adjust for each interval—there is NO TIME to adjust anything—you have go GO when it is time to GO! You "could" do these running on a track, but most people are not fit enough to do this without getting hurt or straining their hamstrings. Other machines like stair climbers, etc. are also NOT a good choice because of the time required to adjust them for higher speed and intensity during each interval. We run the elliptical trainers in manual with NO resistance—we use "speed" to increase heart rate—not resistance. A Spinning bike will need a slight amount of constant resistance, but again, use SPEED to increase your heart rate rather than heavy resistance. I have done something close to the Sprint-8 using stairs or hill repeats outside, but again, most people are not fit enough to do this off the machine. The e-trainer and Spinning bikes will do a great job for you, so get started!

Exercise Induced Asthma (EIA): Doing really hard sprints or exercise efforts with minimal warm up can cause some EIA for some individuals--and if not actual EIA, other breathing difficulties. One of my friends that uses the Sprint-8 has EIA. He must do a longer warm up and cool down to allow the lung tissues to function more normally, so if you have EIA, please consider adjusting the pre and post workout recommendations. The longer warm up and cool down (until HR drops under 120 for my friend) should help you avoid the EIA that can be trigger by sudden sprints without much warm up. Remember--the regular warm up and cool down for the Sprint-8 is only 2:00 for each.

Safety: If you can't sprint for 30 seconds without killing yourself—then don't! I've had many people start the Sprint-8 intervals with minimal fitness—just modify. Do what you can do safely. If you can only go hard for 5 seconds, then go hard for 5 seconds, and do your best for the remaining 25 to hang on. But remember—you'll never optimize the HGH production and metabolic effects by going easy or at a moderate pace or by only going hard for a few seconds. To get the most out of the protocol, you need to go HARD for the full 30 seconds. For most, this will become quite a challenging goal—just to work hard for 30 seconds straight without giving up. The 90 second "rest" period is also critical because it has to be a quality "rest" heart rate i.e. not under 65% of your heart rate range—see my Sprint-8 handout or Ready, Set, GO! for more information…Enjoy!

Related Links & Information:

Read my "Interval Training" Web Section complete with Sprint-8 summaries:

http://www.ronjones.org/Weblinks/EPOC&Intervals.html

Ready, Set, GO! Synergy Fitness (by Phil Campbell creator of Sprint-8 interval protocol):

http://www.readysetgofitness.com

WebMD Human Growth Hormone (HGH) Link: Do NOT take HGH Supplements!!! Raise them naturally with the correct exercise intensity.

http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh

WebMD L-Glutamine Link:

http://www.webmd.com/vitamins-supplements/ingredientmono-878-L-Glutamine+GLUTAMINE.aspx?activeIngredientId=878&activeIngredientName=L-Glutamine+(GLUTAMINE)&source=2

"Natural" Protein Powder Handout: (The Lean Berets)

http://www.theleanberets.com/Handouts/ProteinPower.pdf

In Sweat!

Ron Jones, MS

Corporate Wellcoach

Santa Clarita-SoCal

www.RonJones.org

30X30 Challenge: 2011 Summary

2011-01-31T08:53:00.000-08:00

This concludes my fifth year straight of doing The Lean Berets 30X30 Challenge starting on New Year's Day. I have now exercised four years and one month straight for at least 30 minutes per day--that's 1490 days. NO Excuses!

The hardest parts? Doing this daily blog post!!! Seriously, writing a daily post is a different kind of discipline. It is hard to do this day in and day out, but it is rewarding. Also--the breathing exercises! It's amazing how difficult it is to "just breathe" for five minutes and not think of anything but breathing...this needs much work, but I do think the breathing meditation REALLY helped me and my life. I plan to continue. Also, I'm still needing to ramp my cardio more too. This needs more work. I'm still not drinking enough water on some days. Much work to be done. It's a process as we say in corporate...

What I hope to accomplish with my 30X30 journals each year is for people to see that while it is not always easy to exercise daily--it's very important for overall health and well-being largely because we sit so much these days. And in terms of "easy" regarding work, I'd much rather exercise than sit in a doctor's office or hospital wasting time and money. I also want people to see that MANY of my exercise sessions are not hard at all--they are actually very easy, but nonetheless, I do SOMETHING each and every day.

People undervalue the daily discipline part of exercise. Even light exercise performed daily over years can have significant benefits. The reason the "light" exercise works so well for me though is because I never let myself get out of control with weight gain--I just "maintain" for the most part with a couple of hard days per week and the rest light to moderate.

Results may vary, but DAILY exercise is the real deal and part of the solution for rebuilding our country. Health--get some!

In MOVEment, Coach RJ

30X30 Challenge: Day 30!!!

2011-01-31T08:36:00.000-08:00

This is my 30th day of The Lean Berets 30X30 Challenge!

Time: 35 minutes...no mas...

Exercise: Meditation breathing, HANGTUFF inversion, walking

Comments: As fate would have it, I finished my 30X30 for this year like I started it originally--just doing "something" even if it's walking. I spent all day this Sunday working my arse off in the office on business stuff...it was a stressful day...time flew by and then it was dark and I still needed my 30 minutes! NOT to be defeated at this stage in the game, I went out to Mancave and hung upside down for a few minutes on my HANGTUFF then just went for a slow walk on the Paseos. I was still really tired, but at least I got outside and moved around for a while.

I'll write a summary soon on this year's experience--another year, another 30X30 Challenge in the books!
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 29

2011-01-31T08:30:00.000-08:00

This is my 29th day of The Lean Berets 30X30 Challenge!

Time: 30 minutes

Exercise: Meditation breathing, Indian Clubs, Z, fighting stick, martial arts practice, KB TGU and 1/2 TGU

Comments: Did a lot of correctives tonight before getting after it on some kick bag action plus spent some quality time with my stick fighting techniques. Felt good to kick the #@!# out of my new bag!!! It was a nice day for martial arts as I went downtown tonight into Silverlake for a Filipino cultural event that featured Grandmaster Nene doing Balintawak stick fighting--very close proximity combative work. I really enjoy the sticks.

Only one more day now for this year's 30X30!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 28

2011-01-31T08:24:00.000-08:00

This is my 28th day of The Lean Berets 30X30 Challenge!

Time: 30+ minutes

Exercise: Meditation breathing, running

Comments: I took the Turbos with me down to the park through the Paseos. I ran and they rode their bikes. It was fun. Great weather today. Good to be OUT with my kids and exercising together.
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 27

2011-01-31T08:21:00.000-08:00

This is my 27th day of The Lean Berets 30X30 Challenge!

Time: 30 minutes

Exercise: Meditation breathing, Indian Clubs, walking

Comments: I drove almost 300 miles today and got home late, so all I did was go for a walk, but that is fine, moving for 30 minutes is better than not moving at all.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 26

2011-01-31T08:17:00.000-08:00

This is my 26th day of The Lean Berets 30X30 Challenge!

Time: 60 minutes
Exercise: Meditation breathing, KBs, Z, Indian Clubs
Comments: MAJOR kettlebell throwdown in Luke's Mancave tonight! WHEW!!! Swings, VO2 Max protocol, pressing, renegade rows, even some KB "chest pressing" in honor of old school Jack LaLanne.
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Shreading it...NO Excuses! Coach RJ

30X30 Challenge: Day 25

2011-01-31T08:09:00.000-08:00

This is my 25th day of The Lean Berets 30X30 Challenge!

Time: 30+minutes

Exercise: Meditation breathing, something?!!!

Comments: I can't remember what I did this day because I've been too busy to write my journal for days, but one this is for sure, I did do my 30 minutes or more of something!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 24

2011-01-24T20:32:00.000-08:00

This is my 24th day of The Lean Berets 30X30 Challenge!

Time: 30 minutes

Exercise: Meditation breathing, flat bench with Olympic bar, bicep hammer curls with rotation, pull ups, Z, HANGTUFF inversion, Indian Clubs

Comments: For the most part, I did old school tonight for Jack LaLanne. Just kept it simple because it worked for Jack for over 80 years, so it's good enough for me too!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 23

2011-01-24T13:10:00.000-08:00

This is my 23rd day of The Lean Berets 30X30 Challenge!

Time: 45 minutes

Exercise: Meditation breathing, kettlebells, HANGTUFF inversion training, Indian Clubs

Comments: Hit the KBLA Sunday morning "Line Up" today. Was lined up and ready to rock by 7AM! Good to be getting back in the saddle with the KBs and my KB friends again. Did some easy restorative stuff tonight while watching football too.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 22

2011-01-24T13:06:00.000-08:00

This is my 22nd day of The Lean Berets 30X30 Challenge!

Time: 60 minutes

Exercise: Meditation breathing, joint mobility, Z, KBs, walking, Frisbee with family

Comments: I taught a corporate Kettlebell workshop today with wife Candas so got a few reps in there with demos, but basically my workout today was walking with family down to park then playing Frisbees for 30 minutes or so. My oldest daughter Alicia was visiting today, so I had all three of my children playing at the park at one time which was nice for me. Lead by example. Want your kids to be fit? Be fit yourself.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 21

2011-01-21T20:12:00.000-08:00

This is my 21st day of The Lean Berets 30X30 Challenge!

Time: 40 minutes

Exercise: Meditation breathing, running

Comments:Took the Turbos to bike path along river tonight. They rode bikes while I ran. Did not run very fast but running nonetheless plus I got to spend time with the Turbos. Great weather here! Felt so nice and warm--just like spring. Enjoy!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Dealing with the warm sunshine despite the sweat and heat...NO Excuses! Coach RJ

30X30 Challenge: Day 20

2011-01-21T20:10:00.000-08:00

This is my 20th day of The Lean Berets 30X30 Challenge!

Time: 35 minutes...NO mas!!!

Exercise: Meditation breathing, Spinning bike

Comments: I was burned out and tired tonight after more computer meltdowns...it was all I could do to drag myself out to Mancave...got on bike...NO warm up or anything else--just rode while watching the news for 30 minutes. Glad I did a little spin though as I felt better post spin albeit still very tired.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 19

2011-01-21T20:06:00.000-08:00

This is my 19th day of The Lean Berets 30X30 Challenge!

Time: 45 minutes

Exercise: Meditation breathing, joint mobility, Indian Clubs, KB throw down with step down snatching and pressing and some double KB complexes too

Comments: A righteous KB throwdown at work with the peeps tonight! Enjoying the exertion pain for sure tonight!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 18

2011-01-21T20:04:00.000-08:00

This is my 18th day of The Lean Berets 30X30 Challenge!

Time: 45 minutes at least...

Exercise: Meditation breathing, KB windmills with 16kg, presses with 24kg, Indian Clubs, core bridging

Comments: Trained with Scott at work tonight. Hit some joint mobility, KBs, and even some bicep curls with 35 lb. DBs--hammer curls with rotation to be exact. Felt good too!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 17

2011-01-17T19:33:00.000-08:00

This is my 17th day of The Lean Berets 30X30 Challenge!

Time: 45 minutes

Exercise: Meditation breathing, Arnis fighting sticks, joint mobility, Z, HANGTUFF inversion, double KB circuits, single KB press, Indian Clubs, pull ups

Comments: Had a nice HARD training session with the double KBs tonight--two 16kgs. Candas my wife threw down with me in Mancave. To cap off a great night of sweat, I finally got back up to 10 pull ups in a row with the overhand grip too! I've been working my way back up from 3-4 as for over a year I couldn't do pull ups due to a forearm strain. My goal is 15 again which was my lifetime PR about 7 years ago.

Tonight! 5 rounds of 5 exercises for 5 reps each non-stop then switch partners. 5X5X5

Double swings
Double high pulls
Double presses
Double snatches
Deep squats

So got my 30 and then some and earned it tonight. Was quivering at the end. Good stuff. NO Excuses!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Enjoy! Coach RJ

30X30: Day 16

2011-01-17T06:44:00.000-08:00

This is my 16th day of The Lean Berets 30X30 Challenge!

Time: 40 minutes

Exercise: Meditation breathing, DWU, HANGTUFF inversion, running, hill repeats

Comments: In-between football games, I ran over to the water tank hill for 5 repeats then ran back. I ran the hills hard. I was tired the rest of the day. My point being you don't need to go long to get a metabolic workout, but you MUST GO HARD if only hitting it a few minutes. That is a great workout. My wife Candas did the same thing later after I got back. I will be doing more of the hills.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Going HARD...NO Excuses! Coach RJ

30X30: Day 15

2011-01-14T21:10:00.001-08:00

This is my 15th day of The Lean Berets 30X30 Challenge!

Time: 35+ minutes

Exercise: Meditation breathing, walking

Comments: Our family got busy today. We were going to go for a hike but opted for a walk on the Paseos near home instead to save time and energy. Very light today--no intensity really.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Moving...NO Excuses! Coach RJ

30X30: Day 14

2011-01-14T21:09:00.000-08:00

This is my 14th day of The Lean Berets 30X30 Challenge!

Time: 30+ minutes...at least...

Exercise: Meditation breathing, football catch with Cade, Indian Clubs, HANGTUFF inversion, joint mobility for low back

Comments: Cade wanted to play football again, so part of my exercise today was playing catch with my son. I enjoyed that movement. Got some reps in Mancave with a few double KB CPs with 16kgs then hit some clubs after practice while they were eating dinner. Pretty easy stuff today, but I was the Daddy which is more important than leaving them alone watching TV.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Rolling...NO Excuses! Coach RJ

30X30: Day 13

2011-01-13T19:02:00.000-08:00

This is my 13th day of The Lean Berets 30X30 Challenge!

Time: 50 minutes

Exercise: Meditation breathing, Spinning bike, Indian Clubs, KB Windmills, HANGTUFF Inversion for back

Comments: I've been doing a lot of brain work lately. Lots of project development, research to put things together, very important things for work, etc. It takes a lot of energy--and yes caloric energy. It can be tiring to do all this thinking! I was flying today--a feverish pace. By the time I was ready to train, I was getting a bit fried. I opted for the indoor bike in Mancave. I'm getting more used to it I think. I used to ride that thing all the time back in the day. It's a good workout. Simple. Can be hard as hell if you want it to be, but for now, I'm just spinning the wheel without much intensity. I get a sweat going and my heart rate up, and I'm happy for now. Helped Cade with his workout tonight. Ronnie decided to her first--on her own--we don't make them "exercise" or train. They just like doing it. Cade did some KB swings, some Indian Clubs, some bench step ups, some jumping jacks. I was teaching him the 5-Step Indian Club pattern Army Maguire is teaching me. The 1lb. clubs are a little heavy for kids--he got through it, but I wish someone made 1/2 pound clubs for kids--no one makes them though at least for now.

Another day, another 30!!! 17 more to go for January 2011.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

In Sweat...NO Excuses! Coach RJ

30X30: Day 12

2011-01-12T18:13:00.000-08:00

This is my 12th day of The Lean Berets 30X30 Challenge!

Time: 60 minutes

Exercise: Meditation breathing, KBs, Indian Clubs, HANGTUFF Inversion, football

Comments: My wife and RKC Candas took me to the park to try out her new "Lady KB" circuit for this weekend. She worked me over! I started whining...I hang my head in shame Comrades. :o( I was shaking like a leaf on a tree by the time she dropped me off at the Mancave! Oh well...at least I'm getting back in shape instead of fading away. I did feel better than yesterday--even though I got my ass kicked by my kettlebell spouse.

I did take my BOSE for musical inspiration at the park. That was fun. I like music when throwing down. Tonight we rocked it with my favorite band from Atlanta--Hot Rod Walt & The Psychodevilles. Fun stuff!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Crank some Rock-a-Billy with Hot Rod Walt!

www.psychodevilles.com

Keeping up with the ladies...barely...but still Rockin'! Coach RJ

30X30: Day 11

2011-01-11T20:43:00.000-08:00

This is my 11th day of The Lean Berets 30X30 Challenge!

Time: 30+ minutes

Exercise: Meditation breathing, RJ DWU, Z-health mobility, various other spine mobility drills after lots of sitting and computer work the last two days, Indian Clubs, HANGTUFF inversion, KB windmills

Comments: For some reason, I got sleepy and felt like a sloth driving home this afternoon on the 405 coming home from Huntington Beach. It was cloudy again and kind of dark...by the time I got home I was exhausted! My grand ideas of major KB throw down went out the window. I opted for something I could manage with low energy tonight. Hopefully I'll have more pep tomorrow after work. Regardless, I got my 30 and was glad to get it! Fortunately, I got a great run in last night at a moderate pace in HB. All is good except hydration...still not drinking enough water. Need to crack down on this more.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 10

2011-01-09T18:57:00.001-08:00

This is my 10th day of The Lean Berets 30X30 Challenge!

Time: 45 minutes

Exercise: Meditation breathing, running

Comments: Ran today in Huntington Beach with a couple of friends I work with down here. Nice crisp weather at dusk, moderate pace, clean air. Happy to be running because for a couple of years I could not really run due to my painful plantar fasciitis condition--funny how when you lose something THEN you appreciate it more. Just going for an easy run even if not a blistering pace is so enjoyable now.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Pounding some pavement today...NO Excuses! Coach RJ

30X30: Day 9

2011-01-09T18:55:00.000-08:00

This is my 9th day of The Lean Berets 30X30 Challenge!

Time: 30+ minutes

Exercise: Meditation breathing, joint mobility, kettlebells, Indian Clubs, Arnis stick, HANGTUFF inversion

Comments: Hit the KBLA Sunday Morning Line Up in Santa Monica which is well over one hour but not all training as there is a lot of listening and instruction too. Kept up with my breathing exercises, hit a few minutes of clubs which is daily at this point or nearly everyday then took a few practice swings with my fighting stick too.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 8

2011-01-09T18:46:00.000-08:00

This is my 8th day of The Lean Berets 30X30 Challenge!

Time: 40 minutes

Exercise: Meditation breathing, joint mobility, Indian Clubs, HANGTUFF Inversion and back stretches, Spinning bike

Comments: I did some demos at work with burned a few minutes for me but still needed 20 minutes when I got home after work. The neighbors were in the garage watching the Jets game drinking wine. They asked me over, but I still needed 20 minutes to get my 30! So I said later then hopped on the bike and completed my goal--then went over for football and wine!

Weekly Goals: This marks my first week. I have hit my target goals to do 5 minutes per day of meditation breathing, at least 3 good cardio sessions per day, and increase my focus and quality of overall eating. I fell short on my drinking more water goal--I got too dehydrated on too many days. I will do better on this next week. I just need to get back to the basics with my diet--five a day, plenty of water, then also expand into more organics like I have been the last few months off and on. So far, so good though. It's been a good start thanks for another 30X30 NO Excuses Challenge butt kicking!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 7

2011-01-08T13:14:00.000-08:00

This is my 7th day of The Lean Berets 30X30 Challenge!

Time: 30 minutes plus...

Exercise: Meditation breathing, joint mobility, Indian Clubs, kettlebell V02 Max Protocol (15:15)

Comments: I had to watch the Turbo Twins for two days without my wife, so I was a little limited today on what I could do but still got after some KB attack in Mancave. Did the V02 for 15 minutes only--working my way back into the harder stuff right now so didn't want to get carried away. Rounded out the day with various joint mobility stuff and continued by 3:00 of meditation breathing in morning and 2:00 at night right before going to bed. Continuing to feel better on the cardio end. I feel like I'm making ground again.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm theleanberets .com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 6

2011-01-06T20:53:00.000-08:00

This is my 6th day of The Lean Berets 30X30 Challenge!

Time: 40 minutes

Exercise: Meditation breathing, Z-Health mobility drills, Indian Clubs, biofoam roller, other spinal mobility drills

Comments: I got thrown off a bit because I have the Turbo Twins by myself until Saturday so my wife can work out of town. We were on the road today and didn't get home until 7:30. I opted to just bring some clubs into the den and watch football while I did some drills and circular club exercises. Son Cade supervised. Easy today. I wanted to do some KBs and something a bit harder on the strength side, but this will need to wait until tomorrow. I think I'll launch into some V02 Max KBs tomorrow which would give my my third cardio workout of the week to meet my goal while also delivering some decent strength.

I had a somber chat with a client today about a young relative that died likely due to morbid obesity--at age 11. I again realized that I must stay the course despite the difficulties to do whatever I can to make America strong--and especially her children. They deserve better. Let's deliver. Make it happen. Take ACTION.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets .com/30X30Challenge.htm

Rolling, Coach RJ

HangTuff Demo Video

2011-01-06T06:28:00.000-08:00

Inversion Training on the HANGTUFF

I shot a simple demo video with my new HANGTUFF and posted on YouTube. I demo the two great low back exercises I do daily on my HANGTUFF--inversion (hanging upside down) and a forward bend over the HANGTUFF. Both exercises help to restore some spacing between my discs and ease some pressure on my low back.

I think people can greatly benefit from the HANGTUFF--just the restorative back exercises alone are worth the cost, but you can also do a lot of cool strength exercises on it as well--plus other various stretching.

The HANGTUFF was made by my friend Army Maguire at Agelesstrength in Redondo Beach, CA. Check out the links below for more info:

30X30: Day 5

2011-01-06T06:12:00.000-08:00

This is my 5th day of The Lean Berets 30X30 Challenge!

Time: About 40 minutes

Exercise: Meditation breathing, inversion on HANGTUFF, Indian Clubs, ran over on Paseo path to water tank hill and did six hill repeats then ran home.

Comments: Felt better cardio chi today. Added one front side hill but did not have enough time or gas to do more of the back side hills like last week. Feeling in better "shape" on the run/bike side though. Computer challenges continue--as one issue is solved many more appear...staying the course for my 30 though.

I was thinking about the governor back east that said we have become a nation of wussies. I agree. I've now gotten to the point of having exercises of great benefit people can do in just 60 seconds to five minutes--many completely non-invasive, corrective, EASY, etc., yet people still whine about things being too hard. Get over it! Look around! We are failing with fitness and health as a nation. Obesity and diabetes is out of control. A special I watched on Nightline the other night said we will go from 1 in 10 American adults with diabetes to 1 in 3 within the next 20 years!!!

It's time to step up and set the tone with some proper attitude!!! People can whine all they want to about things being too hard, being too busy, and wanting more political correctness with exercise and health, but again, at the end of the day we are losing ground FAST in America. The time is now. Let's roll...and let's "role" as in showing others including our children what can be accomplished with health and vigor.

"Just 30 minutes per day of exercise" should be the LEAST we do for our health and bodies--the MINIMUM.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets .com/30X30Challenge.htm

Keeping it steady, Coach RJ

30X30: Day 4

2011-01-05T08:27:00.000-08:00

This is my 4th day of The Lean Berets 30X30 Challenge!

Time: 35 minutes

Exercise: Meditation breathing, rode my Spinning bike at easy to moderate pace, hung upside down on my new HANGTUFF, did some biofoam rolling on thighs.

Comments: Today was MUCH better than yesterday! I truly believe that while "managing stress" with exercise is not as high-level as just eliminating the stress altogether, it is a good strategy to make things better by exercising to destress as opposed to just sitting on the couch worrying about the stress. The session last night gave me a reboot to have a better day today.

On the bike side, I felt much better than my last Spinner ride. Like I admitted earlier, I have not been doing nearly as much cardio fitness the last year--much more on the joint mobility and strength side in 2010 left me "gassed" on the wind power end of fitness. Enough! I told my wife Candas last night--it was time to "force the fitness" and get my butt in gear. I then marched outside to check the weather--under 50! Cold for SoCal! How I have softened since living in Atlanta where I would run through the icy forest in the winter alone with only the woodpeckers or ride my bike past ice sickles in the north GA mountains...alas...I opted to turn the heater on in the Mancave and ride the indoor bike, but nonetheless, I got my 30 minutes of cardio fitness. I have to get 3 cardio workouts per week according to my goals--I'm running behind because of the computer issues. I need two more cardio days before Saturday now. Will get another one Wednesday I think...as my friends on the frozen East Coast laugh at me for being a weather wimp in SoCal...

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets .com/30X30Challenge.htm

Keeping it steady, Coach RJ

30X30: Day 3

2011-01-04T15:10:00.000-08:00

This is Day 3 of The Lean Berets 30X30 Challenge!

Time: 35 minutes

Workout: I kept it EASY tonight. I also did my five minutes of meditation breathing--3:00 first thing in the morning then another 2:00 right before bed. I hide in the closet for the breathing--it seems to be a good place for it for now. Tonight though--a bunch of Z-Health mobility and nerve drills, some other mobility work for my spine (neck, thoracic, and lumbar), some cat/camels, and lots of Indian Club shoulder exercises...very, very light...nothing more...

Comments: After 15 hours of computer issues, I still knocked off my 30! This was about as close as you can come to bailing out...but I can't stop five minutes short of a miracle...or short of my 30! I didn't get the mandatory computer issues dealt with until 9:45 PM, so by that point I was very tired and grumpy...once again, and even after over 1,440 days, I was glad I exercised for 30 minutes AFTER I completed the exercise session.

To be honest on two issues, anytime I get started after about 8PM, I'm going to opt for something that is easy as in restorative or rejuvenating because I'm usually too tired especially on a night where I have to work the next day. Also, from a deeper wellness perspective, managing stress with exercise is lower level than just eliminating the stress out of your life period. This very important point was made on a fitness podcast I was listening to the other month...it stopped me cold because it's really true. I talk a lot about "managing stress with exercise" but not enough about just getting rid of the stress--and I'm "talking" about my own life as well...easier said than done of course. I've been reflecting on this a lot more the last few weeks. The new Mac is supposed to be part of the stress elimination part...although this remains to be realized at least in the near future! Nonetheless, it's better to manage stress with exercise than let the stress just sit there and ruin even more of you. After the computer issues, I got short with my wife. Not good. After my exercise, I felt an apology was in order--mine. The mood change with even 30 minutes of very light joint mobility was enough to snap me out of it--or at least enough of it to keep me from getting whacked on the head by my KB wife Candas. :o) *The next day was much better and largely I think because we went to bed less frustrated over the issues earlier that day, which again, were assisted by 30 minutes of exercise and "mood recalibration."

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Staying the Course for 30 minutes a day, Coach RJ

30X30: Day 2

2011-01-02T19:40:00.000-08:00

This is Day 2 of The Lean Berets 30X30 Challenge!

Time: 35 minutes

Workout: We had a freak snow storm in SoCal this afternoon! I was lazy, and it was cold, but alas, NO Excuses! I still needed my 30. I opted to stay in the house watching football while I did the following: Z-Health joint mobility, other assorted mobility drills for my spine, biofoam roller, FootLog, ValSlides for quad stretches, Indian Clubs, and the wall press drill--plus I got my five minutes of dedicated meditation breathing which I will be doing all month as a pilot.

Comments: We've had a lot of company for the holidays which has been pleasant because it's a sign of getting back to some degree of normal after moving and working back and forth across America the last six years. After my friends left today we quickly did some housecleaning then it just felt good to go easy--especially with the snow. The kids wanted to play outside, and the neighbors all came outside to check out the snow--so enjoying the snow and going easy with my exercise later tonight seemed much more appropriate tonight. I still have to get my THREE days of quality cardio this week--part of this year's 30X30 goal, but I still have five days.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

From a snowy SoCal tonight, Coach RJ

30X30: Day 1

2011-01-02T15:34:00.000-08:00

This is Day 1 of The Lean Berets 30X30 Challenge!

Workout: I walked a lot today at the Rose Parade. We parked a ways off knowing we'd walk a bit which allowed for my 30 minutes too plus it was cold and we needed to warm up--some multitasking was in order!

Comments: My last day of 2010 was a vicious hill repeat running workout, so it felt good today to just walk around with the family and go easy. No major deal today in terms of exercise intensity or complications--just SIMPLE movement via walking in Pasadena.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Keeping it ACTIVE but also SIMPLE, Coach RJ

The Lean Berets 30X30 Challenge!

2011-01-02T15:25:00.000-08:00

I'm taking The Lean Berets 30X30 Challenge for New Year's again. This will be my FIFTH year straight. I've now exercised 1,460 consecutive days in a row as of December 31, 2010. While that is a lot of sweat and exercise, it all started very simply with the 30X30. 30 minutes per day of dedicated exercise for 30 days in a row--NO BS Excuses! Get it done.

This year, I need more than just 30 minutes of "something" for exercise though. I need to make some more specific and challenging goals. While I always recommend "just doing something" for 30 minutes to the beginners, after four years, here's how I'm tweaking my own goals and why.

I've lost too much cardio fitness the last year. I need and will ramp my cardio back up by hitting at least three good cardio sessions per week--NO excuses!

I've also just completed what was probably the hardest year of my life in my ways. Way too much stress last year. I need to get back to basics on many levels--I'll start with breathing by doing five minutes per day of meditation and deep breathing as part of my daily 30. The exercise? Breathing. That's it. Nothing else. Just breathing without thought...easier said than done for sure, but nonetheless, a very important "exercise" to get me re-centered on the priorities for health and well-being.

The Lean Berets 30X30 Challenge...Get Some! For more information on the 30X30 Challenge, see The Lean Berets link below:

http://www.theleanberets.com/30X30Challenge.htm

In Action, Coach RJ

HANGTUFF Suspension Trainer by Agelesstrength.com

2010-12-16T21:07:00.000-08:00

RJ "Hanging Out" with new HANGTUFF by Agelesstrength.com

At last! I got my HANGTUFF from good friend Richard "Army" Maguire of Agelesstrength.com! This is the very first HANGTUFF sold to anyone--I am honored to have it and use it. Army is a good friend of mine--one that I trust both personally and professionally. He is also mentoring me on the Indian Clubs and fighting sticks which are two more topics of future discussion, but today, my focus is his new HANGTUFF!

So what is the HANGTUFF? It's a very simple yet effective suspension trainer. It can do anything the other suspension trainers can do (many are available now in different forms), but it's a lot faster at some of these exercises--suspended push ups, flys, rows, core work, pull ups, and more. For now, I'm just focusing on my low back.

I've developed some nagging low back pain. I've tried everything--including all the stuff I use to fix nearly everyone else's back pain. I've been very successful helping others with back pain, yet I'm struggling with my own! Oh I've tried it all--less work, more work, the same work, joint mobility, kettlebell correctives like the windmill, Turkish Get Up, arm bar, biofoam roller, trigger point release balls, body weight exercises. Nothing "bad" about the above--it just has not worked for my own back issues that well. Maybe it's all just me--who knows. All I know is how I feel.

Some of the above makes my back feel "kind of sort of" better--I'll be sharing all this with everyone very soon by the way--but with the exception to just a few, nothing gave me immediate relief or led me to believe this is really something significant for "my" own back issue. After just four minutes hanging upside down on Army's HANGTUFF, my back pain was nearly GONE. Is my back healed from a few minutes of inversion on the HANGTUFF? No. I would be lying if I said otherwise. I have more work to do, more experimentation, more endurance and discipline with certain tools and methods, but I can tell you straight up and NO BS, that the HANGTUFF is going to part of this solution and a most likely daily part of my routine. The HANGTUFF will stay in my "permanent" bag of tools for serious fitness and health--I don't roll over time with anything less by the way.

Yeah...we can talk "root cause" and whether or not the inversion is really dealing with the cause of my back pain, but I'm here to tell you, when your back is a pain in the arse, you'll gladly take "natural" pain relief and like it! I sit too much like most people! In my car driving at times over 3,000 miles per month, at the computer (like now!), in meetings, etc. All this sitting might not be the actual cause, but it surely makes things worse.

I've had guys tell me for years that one of the best things they did to help back pain was hanging or inversion, and as long as they did inversion, their backs were just fine. The upside down "inversion" helps restore space between your joints without the compression of gravity pushing down--just this alone can alleviate some nerve pain pronto. Historically, there have been all kinds of things from inversion boots to standing table things that flip you upside down, but often this equipment has been too bulky or too hard to use for most people. I found once Army showed me the set up, it was quite easy to find my way with it. The HANGTUFF is simple--like me. I like that about it.

I talked to Army Maguire about the construction and design. He has only used high-quality materials--from foam to webbing to even the thread that holds it together--very high quality. I felt safe hanging inverted on the HANGTUFF which is more than I can say about a lot of equipment I've seen and tried over the years.

The HANGTUFF is just now going into production. If you're interested in having one, contact Richard "Army" Maguire at Agelesstrength in Los Angeles. Army has another new product out too that I'm using called the "Chubby" strike bag. Great for punching, Filipino fighting sticks, hand conditioning, etc. and small enough to be portable. Really a versatile bag, and again like all of Army's work, it is a VERY high-quality product. All the links are below including more photos of me hangin' on Army's new HANGTUFF.

I'll will be doing more photos on the actual "fitness" exercises you can do on the HANGTUFF soon along with some video as well. I'll also be interviewing Army Maguire soon for The Lean Berets too as he and his products are part of the solution for getting Americans MOVING and moving WELL.

I hope you find benefit in Army's work and products--I know I have and so has my own family. In Health, Coach RJ

More Writing...

2010-12-05T15:59:00.000-08:00

I need to write for the sake and joy of writing again today. I have no idea what to write about, but I'll put e-pen to e-paper...

My friend Q contacted me the other day. His shoulder hurt. I shot a quick video and sent it to him. He tried the moves in the library and felt better. It's a good start and beats the surgery his doctors were talking about. A lady saw him doing the shoulder mobility exercises and was asking him if it would help her arthritis too. First step? Be OPEN to change! Say what? Heal yourself.

My buddy Kevin Rail was watching the news the other day. They were talking about these bogus lap-band surgeries so many people are buying into these days. Most of them have complications--30% of them are removed because they don't work. Outrageous! Within 24 hours I found that a government panel which included bariatric surgeons decided in their infinite clinical wisdom to open these procedures up for the "less than" morbidly obese--basically meaning it will be easier for people to get these instead of dealing with their own obesity the natural way...EAT LESS!!!

I took the Turbos on a new hike today. They had fun. It was an adventure for them. The trail had a few drop offs--little more technical and less monkey business required (difficult indeed for daughter Ronnie who thinks she IS a monkey!). They did well. No chopper evacuations required today thank God. I took some nice photos of them. They are hiking machines! NO lap-bands needed with these kids in the near future. They were quiet and tired in the car on the way home which lasted about 15 minutes then they were Turbos again ready to go. The energy of these seven-year olds cease to amaze me.

My office is a mess. I need to clean. Cleaning gives me some order. The office can be a daunting task, yet it must be done. I love a clean car! It gives me some sense of organization--it feels good to roll the clean wheels. Maybe it's a SoCal thing? My wife is from the midwest. She doesn't get the clean car thing. Cars to her are for transportation. Cars in LA are your ride man! Not that I get too carried away with the whole car thing, but it is part of my culture being from the Left Coast in SoCal.

Tempus fugit, RJ

Creative Writing

2010-12-01T19:22:00.000-08:00

I need to write more. I don't need to write more business e-mails--I'm talking about creative writing with some style. I really don't care if anyone reads these posts because I need to practice--use it or lose it even with writing. One of my degrees is in English Literature. I've probably forgotten more than I know at this point; however, there is no time like the present to start getting it back!

I started thinking about good writing the other week after reading Dave Draper's newsletter. Dave Draper is a legendary guy in fitness and body building. What's really interesting about Dave is that he not only knows a lot about fitness and health--but he is one hell of a great writer and philosopher of sorts. He has a great reflective and creative style. Good writing makes you THINK and dig deep about things of substance. Good writing goes beyond TMZ crap and the latest junk food for the mind...we need more good writing.

It bothers me the way people write today. It's not that I'm a grammar king--far from it, but at least I can compose a decent sentence, paragraph, article, and commincate so people can actually understand what the hell I'm saying. I've "attempted" to read and comprehend business messages from college graduates--some of which have been extremely difficult to understand because they are so poorly written. I've seen grammar school kids that spell better than some adults today. It's unacceptable. People write e-mails or even business communications like a stupid text message--here's a tip for the youngsters--it makes you look stupid. If you keep lowering the bar and thinking it doesn't matter, we'll become a nation of moronic idiots...not that far from it at the present.

Enough rants on grammar and spelling (before I make my own mistakes).

Some of the most pleasurable writing I have done was creative writing. Sure--I love the science handouts I create, but they are nothing like a good creative piece or even an inspired interview. One of my somewhat recent stories was on "The Gym" in Ventura, California. I wrote a story about The Gym's founder Dan Mackey a couple years ago after his passing. It was a good piece--one with some historical value but also some creative flair. I think Dan would have liked it. Dan reminds me of Dave Draper--I only got to speak with Dan a couple of times before he died, but that guy was a real philosopher too--way beyond just the "business" of fitness and health. Check out my story if you want some real inspiration--not from me, but from Dan.

http://www.ronjones.org/CurrentComments/WellPRO/DanMackey.htm

Enough writing tonight--not perfect grammar because it's "creative." When you know a few rules--you can break them too.

Tempus fugit, RJ

Female STRENGTH-Candas Jones, RKC

2010-09-17T20:28:00.001-07:00

My wife Candas VERY pregnant with twins

I just posted a new podcast radio show for The Lean Berets with my wife and RKC Candas Jones. Candas addresses "Female STRENGTH" and has some training tips for the ladies that are also busy with kids and family and job. She talks about how she went for a self-proclaimed "Volkswagen" when she was pregnant with twins to having her six-pack ABS now...and without doing crunches! We spent some time talking about her recent RKC certification experience too. I hope it inspires some ladies to get fit and be strong. Power to you ladies!!!

Candas "Female STRENGTH" Show link:

http://www.theleanberets.com/CandasJones.htm

In Strength, Coach RJ!

Therapy Tools

2010-08-27T21:54:00.000-07:00

"The Rotator" Shoulder Therapy Tool

I just put up a new web section and handout on "Therapy Tools for Self-Help." I've been working on it around three years and writing it since last December!

I use some very "unique" tools for effective self-healing like: The Rotator, The Stick, The FootLog, MarV Handles, Neti Pot, Theracane, YogaToes, plus other "fitness" items like KBs, Indian Clubs, TRX, & balls that are used in very different ways. There are even more listed on my weblink below. I hope they help you!

http://www.ronjones.org/Coach&Train/TherapyTools/index.htm

In PROactive Health, Coach RJ!

Foot-Friendly Safety Boots

2010-08-18T16:21:00.000-07:00

Carolina #CA1424 Women's Boot

Above is a Men's Wolverine #WO4707 "Slip On" boot--my #1 Choice.

My speciality in Corporate Wellness is with industrial companies. While I can work with any culture, I enjoy the industrial end of wellness. I got a tip from one of my guys about "safety" boots (boots with special steel or carbon toes and shank protection, etc.) that were meeting my "foot-friendly" recommendations for being flexible. I have found that the more flexible your shoes (or even safety boots), the happier your feet will be and the better your brain can control your movements. Our feet should really be thought of as "sensory organs" that have an extremely important job beyond just moving us down the road...giving neurological feedback to the brain!

I was pleasantly surprised that even steel-toe safety boots are now being made more flexible and what I call "Foot Friendly."

To view my "Foot-Friendly Safety Boots" handout, see link below.

www.ronjones.org/Handouts/SafetyBoots.pdf

In Foot-Fitness...Industrial Grade! -Coach RJ

Kettlebells for Warriors-Mike Krivka, RKC

2010-07-28T16:08:00.001-07:00

The Lean Berets just posted a new show with Mike Krivka, RKC on the Kettlebells For Warriors events going on around the country to raise funds and awareness for our Wounded Warrior soldiers returning from middle east conflicts with severe injuries.

This is a VERY important mission with a higher purpose. I hope you check out the show and the Kettlebells For Warriors events and information. You can listen to the show and learn more at the link below:

http://www.theleanberets.com/RadioShow/KettlebellsForWarriors.htm

These events are "Throw Down Approved" by The Lean Berets-Avengers of Health!

In Fitness & Freedom, Coach RJ

Z-Health Thought of the Day: Brain Mapping & Touch Receptors

2010-04-21T08:12:00.000-07:00

I’ve been talking to a lot of people about how the brain “maps” our movements based on proprioceptor input. Proprioception of our body’s ability to sense where it is in space. For example, are you leaning forward? Backward? Sideways? Are you standing perpendicular to the horizon? Is your body rotating? If so, which direction? Is someone touching you? If so, how much pressure are they applying? How much force do you feel on your feet? Your hands? Your back? Basically, we use vision, inner ear, and mechanoreceptors around our joints to sense proprioception. Proprioception is “all the body all the time.” Our “brain map” is constantly updating millions of times per year based on all the input. If you have good “map clarity” then your body knows how to move. If your map clarity is poor, your movements can be awkward, guarded, and inefficient. What we want is good map clarity so we know where we are going and how to get there—efficiently and safely.

The brain prioritizes real estate! All parts are not created equal when it comes to brain power. The area of our bodies with the most amount of brain power are the hands. The next two areas of highest receptor importance are the feet and facial area around the lips and tongue.

As we might imagine, the hands and mouth are extremely important and sensitive…but once again…let’s talk FEET!

The feet—often overlooked and disrespected in America until something goes wrong. Each foot has 26 bones. Both feet together have ¼ of the bones in your body—plus a very high percentage of the brain power! Respect the feet! What happens or does not happen at the ground with the feet will significantly change your body moving through space above.

To see this receptor “brain real estate” representation graphically, you can look at the “Homunculus” drawing. You’ll see the hands are HUGE along with the feet and oral area—this is where most of our brain power is directed.

The University of Washington has an awesome “Neuroscience for Kids” section that explains the Homunculus is simple terms. Check it out below—yes—it’s also a good place for adults to begin!

http://faculty.washington.edu/chudler/flash/hom.html (Brain Mapping Receptor Tutorial)

Move well. Improve your neural map clarity, and appreciate your brain and body for it is truly amazing. Take care of it. Exercise. Eat healthy food that will HELP your brain. If you work “with” your brain and central nervous system, things can change fast in a positive direction. The brain rules. Work with it. You’ll be glad you did.

In MOVEment,
Coach RJ

Flexible Shoes Prevent Arthritis Study

2010-03-30T10:20:00.000-07:00

Yet more on the importance of our feet and the “less is more” trend in shoes my foot fitness friends! Sound familiar? It should by now.

Want less knee pain, less back pain, less everything pain? Fix your feet and ankles. Hmmm…”Ground Forces Math” again…

ScienceDaily (Mar. 25, 2010) — Flip-flops and sneakers with flexible soles are easier on the knees than clogs or even special walking shoes, a study by Rush University Medical Center has found. And that's important, because loading on the knee joints is a key factor in the development of osteoarthritis.

http://www.sciencedaily.com/releases/2010/03/100324113424.htm

In Foot Fitness! Coach RJ

Z-Health Thought of the Day: How to find Healthy Shoes

2010-03-17T09:26:00.000-07:00

We've been talking a lot lately about the importance of "foot fitness" and shoes. I'm learning more and more with Z-Health too about how important our feet are neurologically especially when you consider the Ground Forces Math involved with each foot strike.

On these notes, I found a great shoe review section. It's a "bare foot" website, but the point is to find shoes that you can wear that let your feet function more like they are bare foot i.e. less restriction.

The new trend in shoes is "less is more." You will see more and more shoes being built with less support and more flexibility, so the feet can do what they were designed to do in the first place--stabilize. All of our fancy running shoes to correct pronation, supination, poor stabilization basically got this result--more injuries! Want to fix all these problems the right way? Improve the fitness of your feet!!! Even work boots now are being made to flex properly so the feet can do what they need to do. I'll be developing this idea a lot in 2010, but for now, here is the review site and one very simple rule to find a "foot healthy" shoe!

To find a shoe that is foot healthy, simply pick it up, turn it over, and apply these two tests:
1. Break it in half at the arch
2. Twist it diagonally at the arch

Most shoes will only break at the toe box area, but the shoe needs to actually break in the middle section. If the shoe is too stiff to "twist" then the foot cannot function properly.

I bought one pair of Ecko shoes that my feet LOVE. I never understood why until taking the Z-Health training. When I got home, I tested the Eckos, and sure enough, they broke in the middle and twisted! That's why my feet love them--because my feet can function properly! The new Nike Free running shoes also do this well. Converse One Stars will also pass this test along with others--see review site for more specifics.

Here's the review section. Look for more and more major brands coming out with more healthy shoes, but if in doubt, just apply the rules above to any shoe you might want to purchase. True--not all of my shoes will break and flex in the middle, but more and more my feet know the difference and say NO when I put on the shoes that do not meet the criteria above. Think of Ground Forces Math--the better your feet hit the ground, the better you will walk, and the healthier you will be.

http://www.livingbarefoot.info/living-barefoot-alternative-footwear

In Foot Fitness! Coach RJ

Z-Health Thought of the Day: Startle Reflex

2010-03-17T08:27:00.000-07:00

One of the enemies of efficiency is the "Startle Reflex." The other is Sensory Motor Amnesia where people literally forget how to move. Let's address Startle Reflex.

Startle Reflex is hard wired into our brains for the purpose of survival. In certain situations, covering up the face and vital organs is of critical importance for SURVIVAL!!! However, far too many people are chronically in some degree of startle regarding their posture which makes it impossible to move with optimal efficiency. Here are some of the effects of startle by body region:

Head: Moves forward to cover up cervical spine.

Face: Tense jaw and squint eyes to protect mouth and face.

Shoulders: Elevates to shield throat and cervical spine.

Chest: Rounds forward to protect throat, heart, lungs, and other vital organs.

Ribs: The space in-between gets smaller to protect the lungs.

Abdomen: Flexes forward to guard organs and load for a more stable base of support in case we need to run.

Glutes: Contracts to tip pelvis forward and helps put torso in flexion for running away.

Legs: Adduct towards midline to protect groin, calves load to increase stability and balance.

All these are critically important for survival and will work INSTANTLY without any cognitive thought when your life is threatened, but over extended periods of time it is not healthy to be in such a state with such extreme postural deviations. Look around today--you'll see people everywhere exhibiting these sorts of postures and signs of "startle" because they are in some degree of threat. When you think about how the body senses lack of movement as threat, and how most people SIT all day and hardly move, it's no wonder so many of us now have "threat" postures related to the Startle Reflex. In nature, an animal that never moves gets eaten. This is how our brains are wired for survival. MOVE OR DIE!!!

With Z-Health, we facilitate removing threat, removing chronic startle reflex, and ultimately removing pain as well. Do all that and life will improve along with your movement too!

In MOVEment, Coach RJ

Z-Health Thought of the Day: "Opposing Joints"

2010-03-11T10:18:00.000-08:00

Our joints have a lot to do with proprioception. It’s a big word, but basically proprioception is our body’s ability to sense its position in space. Are you leaning forward, falling, slipping, spinning, tilting, speeding up, slowing down, etc.? We have receptors in our joints that sense all these and give IMMEDIATE feedback to the brain. Other ways to sense proprioception are vision and vestibular (ears).

The cool thing about proprioception is that it is all the body all the time. Our bodies are constantly re-evaluating our positions to make corrections and adjustments—millions and millions of times per year. The mechanoreceptors which are highly concentrated around our joints move at 300 MPH, so this happens really fast! Mechanoreceptors are all over the body—not just at joints—but they are more concentrated at the borders of joints, so working with the joints is a more efficient way to tap into this existing system. Ever felt a bug crawling on your skin? A really small bug or insect not even biting you? Thank the mechanoreceptors in your skin and hair follicles that sense movement!

While all the joints are connected at some level, certain joint areas have a more direct connection to other joint sites—these are called “opposing joints.” It’s really pretty fascinating how “everything is connected” and how we have these diagonal and spiral relationships in the body.

Here’s a short list of opposing joints. One is very connected to the other. If you have pain in one—you are likely to also have pain in the other. If one area is too painful for me to work on with you, I can use the opposing joint relationship to go to a “different” part of your body which can then reduce pain and increase mobility in the opposing joint that was originally hurting more. That is cool. I’ve already used this method to help people with Z-Health. One lady had really bad right hip pain, so I went to her left shoulder—then her right hip got better within minutes!!!

Here’s the short list of “Opposing Joints”

Toes-Fingers
Ankle-Wrist
Knee-Elbow
*Hip-Shoulder
Pelvis-Neck
Low Back-Mid Back
Tailbone-Jaw

*Example? Got a shoulder problem? It can likely be caused by an immobile hip that forces you to compensate all the time with your shoulder—often the “opposing” shoulder! Remember—where mobility is lost it will be gained at another joint as a compensation. Lose hip mobility—the shoulder might be forced into hyper mobility to compensate which puts the shoulder at risk for injury.

Think about where you might have pain, but don’t stop “where it hurts” because the root cause is likely somewhere else. This is a big lesson of Z-Health for me. Keep looking beyond where it hurts to find where the problem actually started. Sort of like root cause analysis but for our health and movement instead of a mechanical or factory processes at work. Traditional methods often miss this important point. Yes—the shoulder rotator cuff can be repaired, but what caused the tear? Where is the root cause? If we don’t find it, we might be looking at another shoulder repair! This exact scenario has presented to me quite often the last ten years. The real problem never got fixed by the surgery…back to square #1…how do you move?!!!

In Healthy MOVEment!
Coach RJ

Z-Health Thought of the Day: Enemies of Efficiency

2010-03-08T15:17:00.000-08:00

There are two enemies of efficiency regarding human movement:

1. Startle Reflex
2. Sensory Motor Amnesia (SMA)

Startle Reflex: Startle is hard wired into our bodies for survival. In extreme situations, startle reflex is a good thing to help us survive. Startle is “precognitive” meaning we can’t control it with active thought. If someone jumps at you in the darkness with a baseball bat—certain actions are going to take place in your body to protect your vital organs from damage for purposes of survival whether you think about them or not. Basically, you do two observable body actions when in startle—you flex and adduct. Flexion means you’ll draw arms up and legs up, etc. Adduction means you bring your arms and legs closer to your center or midline. Think of the “Startle Reflex” as being in the fetal position--or at least moving closer to the fetal position. Great for short term survival at times—but BAD for the long term movements when going about your daily business. It’s impossible to move well while in startle, yet millions of Americans are in chronic startle postures today; hence; they are very inefficient with their daily movements.

Sensory Motor Amnesia: The best way to describe SMA is that the body “has forgotten how to move.” One of the hardest parts of my job is working with people that basically have no clue about what is moving or how to move it. I literally have to place a person’s foot or hand or arm sometimes into a certain position. They have no sense of “kinesthetic awareness” regarding how to move—basically SMA. I have also found that a person can have SMA in one part of their body but not another. For example, a quarterback might have great ability to throw a ball with the upper body but might have poor control at the foot and ankle. Think of it this way though--if he had better control at the foot and ankle he would definately have better control with the upper body throwing as well. Alas, it can be frustrating for the person and the movement coach, but the body has amazing ability to re-learn and improve how it moves with the correct input and movement drills. It can be done!!!

The Z-Health system is built on correcting these two enemies of efficiency. We work to eliminate startle reflex and bring a person back into a neutral posture which is the best position from which to generally move while using the initial drills. How do we remove threat with Z? By doing the Z-Health dynamic joint mobility drills with NO PAIN-NO THREAT. It’s not how fast or how big the movements are—but how quality while pain free—a vastly different approach than traditional gym workouts, but one that is mandatory for optimizing your central nervous system.

To restore your sensory motor awareness, we perform very small and precise joint movements to re-educate the central nervous system so it can you move better. A person can quickly feel where they are and how to move if the correct dynamic joint mobility exercises are performed with high quality and at the correct speeds. Remember—it’s not a “workout” or about going hard and fast. Z-Health is about letting your brain know it’s okay to move because it’s pain free without threat.

Trust me—it works. However, you will never “get it” by reading about Z-Health—you must “learn by wholistic experience” which is also referred as “somatic learning.”

More on specifics of “Threat Response” to posture and bodily functions in future posts!

In MOVEment, Coach RJ

Z-Health Thought of the Day: Is Running Healthy or High-Risk?

2010-03-07T13:48:00.000-08:00

On my way to work in Paso Robles the other day, I saw a man running with very awkward and inefficient form and started thinking about the “Ground Forces Math” note I sent out earlier. Then the big picture became much more clear in my own mind regarding all kinds of movement—not just running.

Let’s go back to ground forces math for a moment. A 200 pound man “running” with poor form will multiply his body weight about nine times for each heel strike. That would be 1800 pounds each stride. Using Newton’s Laws of Motion, we know that the force will follow a “line” into the ground and coming back up. If your ankles do not work correctly, it will change the “line of force” at your knees or hips (other joints as well) causing “force leaks.” Now think about 1800 pounds sheering at your knees and hips every single foot strike—NOT good!

So, the question I constantly get is this… "Is running bad for your knees?” Based on what I know and have been reading, it’s not running in general that is bad—it’s “HOW” people run! If your knees and joints are lined up properly, the biomechanics will work correctly to take you where you want to go. If not, you will probably still get there but with the “emergency brakes” on your movement—and possibly even a catastrophic failure or at least pain. Evidence? Look at all the joint replacement surgeries today versus 30 years ago. What has changed? Sure—more technology has made these surgeries an option today, but years ago we didn’t really need them for the most part. So what has changed? We sit and don’t move much. The body senses lack of movement in joints as a THREAT and will lock up joint surfaces to keep the problem joints out of the equation…trust me…this is a BIG problem we need to solve at the root cause failure level.

Once again, we need to start moving and moving well—then walking, running, sprinting, and basically all movement will be optimized. Where do we start? From the ground up is a good place to begin. Every single person I have worked on so far with Z-Health has had neurological inefficiency in their feet and ankles—including myself and my wife! Think about that and about how important it is to address these issues for injury prevention and quality of life…then let’s get busy correcting them!

In Movement,
Coach RJ

Z-Health Thought of the Day: Ground Forces Math

2010-03-07T13:43:00.000-08:00

I'm not a math guy; I always did much better in English and art...and health of course. However, when I saw the math regarding ground forces with each walking stride, even I was impressed! What I have learned is that the fastest way to make a change in a person systemically is to work with their feet and ankles. Why? So I can improve their walking gait. Do the math. It's obvious. As I roll Z-Health into my daily business, the primary objective is to get people to walk better. Do the math-you'll see why. For people disabled in wheelchairs or walkers, I will shift up into the hands and wrists.

It all changes when the feet (or hands if using wheelchair) hit the ground!

A male weighing 200 pounds that doesn't have coordinated walking gait (most people in America basically), will triple their body weight per heel strike (Quality gait is 2x body weight per heel strike. Running=6-9x body weight. Sprinting=10-12x body weight).
*Ever wonder why "sprinters" are so muscular? It's largely because of the sprint gait itself remodeling their bodies due to the incredible ground forces math! 200x10=2000 pounds per foot strike!!! That's a lot of force and load which then causes the body to add muscle and bone density to handle these loads safely. Fascinating!

200 pounds x 3=600 pounds per heel strike during walking gait.

5,000 steps per day (somewhat sedentary or mildly active person)

600x5,000=3,000,000 (3 million) pounds per day

21,000,000 (21 million) pounds per week

84,000,000 (84 million) pounds per month

1,000,000,000 (1 BILLION) pounds+ per year!!!

Sorry-I don't have enough time to put 1 billion pounds of load on you in the gym even if I use all my kettlebells! But check this out...if I can improve how you walk, this becomes an exponential number even when I am not around to help you. Can you see how important this is to just improve walking gait? It's huge!

What I have learned is that by improving gait, most, if not all the problems all the way up the kinetic chain of movement can be improved or fixed. Got a neck problem? Fix how you walk. Got a shoulder problem? Hip? Knee? Many times it relates back into how the feet hit the ground and what happens from there up. Sometimes there can be an upper body problem that travels back down into the feet too-but more often than not, the feet and ankles are a great place to begin.

I expect many of you to walk better in 2010-it's that simple. Do the math. If we walk better, we do everything better whether it be running, kettlebells, hiking, swimming, or virtually ANY ACTIVITY. Quality gait means efficiency, and efficiency means optimized performance and safety. Want to come home Alive and Well Every Day? Walking better would be a great start! If you don't believe walking gait is a major safety and injury issue, check this out...

I began teaching people years ago about "force leaks" and Newton's Laws of Motion. Push force into the ground-this force comes right back up. If the "line" is crooked (joints are not lining up properly), the force line is altered. When you have 600 pounds of force pushing back up off the ground traveling up your body, and joints not working properly or aligned correctly, you not only lose performance in terms of strength and speed as the force "leaks" off the optimal line of strength and locomotion, but can add SHEER FORCE to your joint surfaces! Sheer force is one of the absolute worst things you can do to damage a joint surface. The alignment and function of your joints is absolutely critical to how safely you move and how well you move. When we talk about dynamic warm-ups and joint mobility with proper neurological function and biomechanical alignment-it's important!

For those with disabilities, we can do a lot with the hands and wrists to minimize shoulder, back, and neck issues. Your hands function as your feet, so if there are problems with how your hands roll on the wheels, or how your wrists articulate through the rolling pattern, we can have problems further up in the elbows, shoulders, etc.

So this is another sneak peek into my amazing transformation through Z-Health and neuroscience the last couple of months...and we are just getting started...I'm so excited because I have so many new tools and another great system for helping and healing people. It's getting to the point that if people around me want to move better with less or no pain-they will. It's that simple. Take the first step. I'll meet you half way. :)

Let's roll...and walk BETTER! Coach RJ

The Lean Berets 30X30 Challenge: SUMMARY

2010-01-31T10:46:00.000-08:00

So I completed The Lean Berets 30X30 Challenge for the third year in a row! The "NO EXCUSES" strategy has truly changed my life and pushed me back into daily exercise. I'm a better man for it. I could talk for hours about all the benefits and the psychology behind it, but I'd like to just make one major point this year in summary regarding psychological "mood enhancement" in relation to America's growing problem with depression and prescription drugs to deal with it.

After three years and 30 days (1125 total days of exercise in a row for at least 30 minutes per day), I learned at least one important lesson. Most of these workouts I did NOT want to do, yet I did not regret even one single workout after it was completed. I had MANY days of personal struggle to put it mildly. The crap is life was still there after my workout, but I ALWAYS felt better and more able to cope after even a simple walk. The psychological benefits alone were worth the effort! Show me a drug with 100% success rate for 1125 days without any negative or unhealthy side effects! There isn't one. NOTHING out there can even come close to the mood enhancement or "anti-depression" benefits of daily exercise--nothing. And if you want even more benefit, go exercise outside instead of inside on a machine. A walk on a trail or through the neighborhood is second to none for a simple "attitude adjustment."

I hope this helps you. MOVE. GET OUTSIDE. FEEL BETTER. Do this and you will. I promise.

In MOVEment, Coach RJ!

The Lean Berets 30X30 Challenge: Day 30!!!

2010-01-31T10:37:00.000-08:00

This is my 30th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 7 (out of 10)

Workout: Z-Health, kettlebell demos for wife on deadlift, clean, press, and snatch then later I went out again to garage (Man Cave) for some more corrective exercises like KB arm bars, Turkish Get Ups, double clean and press with 30 second hold to "pry" open shoulders in overhead lockout position, and a little stretching out on the TRX.

Total Time: 60 minutes or so...

Comments: 30 more days for me of NO EXCUSES!!! Today actually marks THREE YEARS + 30 DAYS of consistent exercise for at least 30 minutes per day without missing one day. That's 1125 days...so far...

I'll put up a summary soon of The Lean Berets 30X30 Challenge experience soon for January 2010. Keep it real...and keep MOVING.

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 29

2010-01-30T10:48:00.000-08:00

This is my 29th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, martial arts/self defense work on heavy bag for punching and round house kicks then did a dead lift workout at gym after some rowing machine to warm up again.

Total Time: 60+ minutes

Comments: Was still a little tired but had a great day of training today. Worked on my fundamentals for striking and kicking with my MA mentor Guro John then we shot down to a gym for some heavy dead lifts with the Olympic bar. Whoa! My butt hurts! That really get deep into my low glutes!!! I don't know a lot on Olympic lifts. It's not really my speciality. They worked with me on the safe technique which was nice to learn. I think I'll start doing them at home now that I know how to do them right. I have my own squat rack and Olympic weights so no excuses!!! Only one more day to get my 30 DAYS IN A ROW with NO EXCUSES!!!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 28

2010-01-29T07:56:00.001-08:00

This is my 28th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 6 due to extreme fatigue (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health

Total Time: 30 minutes

Comments: After being crammed into my sports car for four hours, I was exhausted by the time I got home after 8PM. I was going to go for a walk but was too tired so just worked on joint mobility while watching the news on TV then went to bed...that was PLENTY for today. I had a ripping workout last night, so some rest and rejuvenation is in order anyway...tomorrow I go to Hollywood to do martial arts...I'll save some for tomorrow...

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 27

2010-01-28T10:37:00.000-08:00

Luke's Man Cave-Paso Robles, CA
Miller & RJ the Conehead!

This is my 27th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8-9 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, MAJOR kettlebell workout tonight HARDstyle! Double KB cleans, presses, snatches plus some bottoms up clean and press.

Total Time: 45 minutes or so...

Comments: Major Hardstyle throwdown tonight Comrades in the infamous man cave @ Luke's garage in Paso Robles, CA! I love hitting it hard with the boys on Wednesdays when I'm over there along the central coast. Hit an all time high PR tonight for the first time...got a double snatch with two 24kgs. Not bad for a guy 50 years old that weighs 170 if that. Good times. Hard work. Best of times...Enjoying the Pain!!!

Making it Happen...in HARDstyle, -Coach RJ!

The Lean Berets 30X30 Challenge: Day 26

2010-01-28T10:24:00.000-08:00

This is my 25th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Kettlebell Turkish Get Ups, Arm Bars, and some various KB demos for my peeps...

Total Time: 30+ minutes...I lost track...

Comments: Sort of mixed it up today with demos at work and a little stuff for myself too. Kept it a bit light because I'm shredding in Luke's man cave tomorrow night with the boys on the KBs! Got some nice feedback tonight from someone that has changed their life with simple daily exercise--and now his family is changing towards health too. Always good to hear that kind of stuff...it keeps me moving.

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 25

2010-01-25T20:21:00.000-08:00

This is my 25th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 7 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, double kettlebell clean and snatch with 16kg in five rep sets plus a few single presses with the 24kg at end of night then a few punches and kicks on the bag for good measure. Shot a few baskets in the street with the neighborhood kids too for a few minutes.

Total Time: 30 minutes

Comments: Another day of this tax filing! Finally got out into the man cave for a workout with wife Candas. A moderate workout intensity tonight. Was a little drained from the tax stuff, but still got my 30! Taxes be damned! I won't let the IRS break my exercise streak which is now at three years and 25 days!!!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 24

2010-01-25T10:19:00.000-08:00

This is my 23rd day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, slow walk on paseo path

Total Time: 45 minutes

Comments: I had a calm day today. I did what I needed to do. Worked around the house in my office. Watched the Vikings-Saints game with my son. Nice long walk at leisure pace--nothing hard today.

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 23

2010-01-24T10:36:00.000-08:00

This is my 23rd day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8-9 (out of 10)

Workout: Taught my KB 101: Intro to Kettlebells workshop for corporate clients which includes going over my Coach RJ Dynamic Warm-Up, many additional shoulder mobility drills, a little Z-Health, and quite a few CNS lockout drills too plus the basic KB exercises Dead Lift, Goblet Squat, Swing. I also did a few extra minutes of walking later that night.

Total Time: 30+ minutes

Comments: I love what I do. I help others be WELL--primarily through being Fit and Strong by igniting their fighting spirits. On the physiology side, I'm getting more and more efficiency out of the corrective strategies that I use because more and more I'm tapping into the CNS-Central Nervous System. The nervous system is the fastest system in the body--things rock when you can tweak the master control system. I get stoked watching a group of people walk in with all sorts of dysfunctions in movement then walking out less than three hours later with SIGNIFICANT improvements and enhanced quality of movement...which also means SAFER movements...a big deal in "corporate" wellness Comrades. It was a great day today. I am reminded that the struggles are worth it in proving corporate wellness when you see what is on the other end...lives are changed...America regains some strength--that is good. The future is STRENGTH! There is no future in weakness and disease.

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 22

2010-01-22T21:39:00.000-08:00

This is my 22nd day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

"When it comes to eating right and exercising,
there is no 'I'll start tomorrow' Tomorrow is disease."
--V.L. Allineare

Mood: 6-7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Double kettlebell clean & press with 16kg

Total Time: 35 minutes

Comments: I was chatting with someone doing the 30X30 and reminded that it's NOT easy to do 30 days in a row of exercise...with NO EXCUSES! Days go by then weeks then months then years and now even a decade plus for me in wellness...time slips away and health even faster if you don't kick your own ass and work for it. It's EASY to make excuses about why you don't have time to exercise...but again...who is really winning if you don't take the time for vehicle maintenance? Yeah...a few days here and there if better than nothing. The question is will it be enough in the moment of truth? So today I was digging out myself after a couple of stressful days. Today was stressful too, but I felt my spirits lift in the cold garage one rep at a time. Cold iron. Cold air. Warming spirit Comrades.

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 21

2010-01-21T23:30:00.000-08:00

This is my 21st day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 3 if that...

Workout: Slow walk in cold rain

Total Time: 30 minutes

Comments: What goes up--comes crashing down. Today was not a good day for me. Way too stressful. Trying to get tax stuff organized I didn't even know was due in a few days...five years on the road working out of state has come full circle in the form of crushing stress. I became overwhelmed and went for a walk in the rain storm--fortunately I could at least find my wax sealed hiking hat in all this moving box mess around here! The walk took the edge off my anger and kept me from totally imploding--barely. This was another example of how I think some very SIMPLE exercise has kept me alive. The crap is still staring me in the face, but at least I mellowed out enough to survive another day. It's 11:30 PM. I just finished the tax filing I can stomach for one day. Tomorrow more filing...and another 30 minutes of exercise!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 20

2010-01-21T09:38:00.000-08:00

Rest break on the 101 outside Santa Barbara...Z ya!

This is my 20th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 6-7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB Turkish Get Ups with 16kg, KB Arm Bars, TRX stretches

Total Time: 30 minutes

Comments: I was pretty wasted by the time I got home after about a five hour drive in horrendous weather. Major rain storms today along the CA 101 as I returned to SoCal from the central coast area. That kind of driving takes a lot out of you. I was thankful to be home with the family, but alas, my daily 30 beckoned, so it was right out to the garage in the cold with the rain outside the open door. Felt good though. Really needed to work on my body after sitting so much in my car. People sit too damn much today! I refuse to buy into that all this sitting is okay. The LEAST we can do is move 30 minutes per day...the LEAST!!!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 19

2010-01-21T09:02:00.000-08:00

This is my 19th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 9

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Double Kettlebells tonight! Double snatches, cleans, presses, plus some arm bars and other stuff too.

Total Time: 45 minutes or more...lost count because of all the pain and fun...

Comments: There are not many things in my life better than working out in the garage with my friends. Tonight, I was at Luke's with the new kettlebell upgrades I got from the Pavel workshop last weekend. We had a righteous workout! Got a great pump with many corrective benefits as well. Cranked some heavy metal for even more mood enhancement...that plus KB Hardstyle...it just doesn't get much better. The SIMPLE things in life...money cannot buy--just SWEAT and very hard WORK.

In SWEAT and ACTION, -Coach RJ

The Lean Berets 30X30 Challenge: Day 18

2010-01-21T08:57:00.000-08:00

This is my 18th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 3 which upgraded to 7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB TGUs, strength stretching

Total Time: 30+ minutes

Comments: Today started bad with major stress then I got in the car for a three plus hour drive to my next job...arghhh. I finally got into the gym around 6:30 I think. I warmed up then did some Turkish Get Ups with my 16kg kettlebell and a little stretching too. I was surprised at my mood improvement! I'm glad I hit the workout because I went to bed with less mental baggage...tomorrrow is another day to start again...

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 17

2010-01-18T10:39:00.000-08:00

This is my 15th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB arm bars

Total Time: 35 minutes

Comments: Today was just joint mobility for the most part. I did plenty of WORK yesterday in the Pavel workshop, so today was easy recovery and spending time with my family.

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 16

2010-01-18T09:27:00.000-08:00

RJ, Pavel, & Tim Johnson-Return of the Kettlebell Workshop
San Diego-January 2010

This is my 16th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 9

Workout: "Return of the Kettlebell" Workshop with Pavel. Many double KB drills, joint mobility, building mass with KB protocols, etc. Lots of cleans and jerks today, double snatches, kneeling cleans, push presses, and tons of other stuff too including Z-Health over lunch.

Total Time: 8 hours!

Comments: What a day. Tim Johnson from work went with me this weekend. We both did really well and had a great time. LOTS of work today! Enjoy!

In Heavy Metal ACTION Today, -Coach RJ

The Lean Berets 30X30 Challenge: Day 15

2010-01-15T09:01:00.000-08:00

This is my 15th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, various KB exercises to grease the groove and loosen up a bit before we hit the Pavel Kettlebell workshop in San Diego tomorrow...just light workout...nothing that hard today in terms of exertion because there will be PLENTY of exertion all day tomorrow with Pavel!!!

Total Time: 30 minutes

Comments: I have not done this workout yet but WILL do it in a couple of hours when my comrade Tim Johnson arrives who is going with me to San Diego...yeah...I'm NOT Jillian Michaels, so I won't be telling y'all I'm too busy to workout for a full month! When RJ does not workout for a full month, I'll probably be dead or in a coma, but it will never be by choice!!!

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 14

2010-01-15T08:50:00.001-08:00

This is my 14th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, Cat/Camel & Press Up spinal mobility, Core Bridging

Total Time: 30+ minutes

Comments: My workout tonight was leading my corporate clients through a two-hour workshop teaching them my RJ Dynamic Warm-Up along with two great exercises I use when people are down on their backs to get them restored and pain free ASAP which are the Cat/Camels and Press Ups and then taught them how to the most important back exercise series for prevention of back pain and back injuries which was the Core Bridging positions (also called planks). I had employees, spouses, and children there at the workshop. It was a nice evening. I enjoy working with the families at times. That is Corporate Wellness my friends! Not just three sets of ten but helping a company and company families change culture from sickness and disease to health, wellness, and STRENGTH. Be part of the solution are your end. Get Fit. Be Strong. Move Well--for LIFE!!!

Don't know how to start moving well? Check into my RJ Dynamic Warm-Up now shipped to 8 countries and 28 states across America and being used with multiple populations from youth to corporate to collegiate athletics.

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 13

2010-01-15T08:35:00.000-08:00

This is my 13th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8

Workout: Spinal mobility with the Cat/Camel and Press Up then KB Turkish Get Ups with 16kg, some KB Clean & Press with 20kg followed by 30 minutes straight of leg work using the Tabata Protocol with Prisoner Squats and Box Lunges. If you're outside my corporate wellness coverage, you might not know about the Tabata Protocol intervals I use--one of my secret conditioning weapons that I use for not only corporate clients of all ages but also my collegiate football players during preseason. Tabata was a Japanese exercise physiolgist that studied Olympic speed skate training and come up with a great protocol for intensity and time using interval training. I don't know anyone that uses the Tabatas quite like I use them--just body weight with large leg movements, but I must say, they have amazing results even though we don't use any equipment with them. Interested? Check out my Tabata Protocol Handout, or if you are so inclined, check into my whole interval section on H.I.I.T.-High Intensity Interval Training.

Total Time: 60 minutes

Comments: It's a good night when you have to work your butt off just to keep up with one of your corporate clients over age 40 that is in such great shape! Scott always challenges me when I'm in Ventura to be the real deal. A lot of "so-called" health and fitness "professionals" don't even workout on a daily basis or eat well themselves. That's crap. Jillian Michaels was on the TV the other day flapping her jaw about how she was too busy the last month to exercise. NO EXERCISE for a month for her?!!! UNACCEPTABLE considering her position. That's not how I "ROLE" my fitness and health friends.

In Sweat--DAILY! -Coach RJ

The Lean Berets 30X30 Challenge: Day 12

2010-01-13T12:08:00.000-08:00

This is my 12th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 7-8

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB dead lift, goblet squat, and snatch with 24kg. After DWU, worked about 20 minutes doing reps at the top of each minute: 10 swings or 5+5 snatches.

Total Time: 30 minutes

Comments: I was exhausted tonight. My mood was pretty good, it was just that I was wiped out after a busy Monday and Tuesday with a two hour drive home on the 405 freeway. I had to be realistic and cut back my volume. Instead of doing 20 swings per minute, I just did 10 because that was all I could handle and control. Not enough gas in the tank to handle the extra. So much going on lately...moderation is key to having longevity with daily exercise. Scale up or down, but hang in there and keeping getting it on at some level Comrades! By the end of the workout, I noticed a few drops of sweat in the garage, so mission accomplished!

In Sweat, -Coach RJ

The Lean Berets 30X30 Challenge: Day 11

2010-01-12T08:48:00.000-08:00

This is my 11th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8*

Workout: Coach RJ Dynamic Warm-Up, easy-paced beach run along sand and bike path in Huntington Beach

Total Time: 65 minutes

Comments: It was a good day for me personally with my workout. I got to run with three of my work friends which is always nice. Stunning weather here! In the 70s for January--amazing! *But, my heart is a bit heavy today. A nice person at work that was apparently fit and healthy collapsed and passed away. It upset a lot of people that I work with this week. I did not know him, but knew many people that did...we are all very sad about it...there are no guarantees in life. Statistically speaking, if you exercise daily and eat well, you'll have a longer life with less health problems. Nonetheless, there are NO guarantees that this will always happen. It's important to make the most out of the time we have. A lot of people I have seen in the years I've been in Wellness waste so much time thinking life will last forever...they put things off far too long. Something happens like the above to make you realize just how short and fragile life can be.

The time is NOW my fitness friends. TODAY is the day--NOT tomorrow! As my friend Jack LaLanne said, "Get up each morning, kick yourself in the butt, and make it happen!"

In Flow, -Coach RJ

The Lean Berets 30X30 Challenge: Day 10

2010-01-10T22:24:00.000-08:00

This is my 10th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, Z-Health, other joint mobility, and a little yoga...

Total Time: 30 minutes

Comments: My brother was still visiting, so I did not do any hard workouts today. After he left, I opted to come in the house and do my warm-up, Z-Health, and various other joint mobility in front of the TV...it was just one of those days, BUT, I still got my 30 minutes! I was really tired. Struggling with my energy levels because so much has been going on that I normally do not have to do such as moving, unpacking, home projects, etc. Regardless, it is still important for me to take at least 30 minutes per day just for my health and exercise...it pays off in the end...

In Gentle MOVEment today -Coach RJ

The Lean Berets 30X30 Challenge: Day 9

2010-01-10T22:18:00.000-08:00

This is my 9th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 9

Workout: Coach RJ Dynamic Warm-Up, KBs, walking with family

Total Time: 60+ minutes

Comments: Today was a great day of activity for me. I worked with many of my corporate clients early in the day so got some good exercise teaching them my Dynamic Warm-Up plus a few other things. I came home and worked with my kettlebell a little doing some bent press and Turkish Get Ups then went for a walk with my brother Marc who is doing the 30X30 too. My son Cade also walked with us. I felt like the Pied Piper of fitness today which is always a good day. Beautiful 70+ degree weather in SoCal today...perfect.

In Sweat! -Coach RJ

The Lean Berets 30X30 Challenge: Day 8

2010-01-08T21:05:00.000-08:00

This is my 8th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 6

Workout: Joint mobility, KBs, DBs, Z-Health

Total Time: 30 minutes

Comments: My God! Another major day of stress challenges! I swear if it was not for my daily exercise, I'd be DEAD by now! More new home equipment failures today, major banking hassles, etc. I decided to just get right down with the KBs after my warm up tonight. Hit 2:00 straight with the 24kg swings, rest a few minutes, then launched into minute sets hitting around 18-20 swings at the top of each minute for 10:00. Finished with a few old school sets of DB chest press with 65# supersetted with DB straight curls with 25#.

I've lost a lot of fitness with all the moving stuff the last few months. Dealt with the 2:00 of swings better than I thought but when I hit the minute sets they nearly dropped me in my tracks. After 15 minutes of kettlebells, I was wasted and shaking...and still had 15 more minutes to workout! Hit the DBs then finished with some Z-Health back in the house. MAJOR reality check tonight. Time to get back into the saddle now that we are in the home. Stop screwing around with the foo foo...and kick serious ass--MY OWN! This works better for me and my personality. Light workouts are fine--just not to the point of losing fitness for me.

Way cool rest break tonight to watch the space station fly over our local mountain range in the slightly cool SoCal evening...pretty fast shooting star...many of our neighbors were all out there watching together. It was fun.

In Sweat! -Coach RJ

The Lean Berets 30X30 Challenge: Day 7

2010-01-08T20:59:00.000-08:00

This is my 7th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 7

Workout: Joint mobility, running, walking

Total Time: 30 minutes

Comments: My "force the fitness" workout last night snapped me out of the funk to short-circuit the negative loop I got into for a few hours because of all life's BS. I'm convinced that the mood enhancement alone is worth the 30 minutes each day! Today, I got to take another run in my new Nike Free 5.0 running shoes. After I got back, I wanted something more mellow so just walked around the block and looked at all the homes as I cruised along...it was a nice way to finish the last five minutes. Pretty low-key tonight...

In MOVEment...EVERY DAY! Coach RJ

The Lean Berets 30X30 Challenge: Day 6

2010-01-06T18:55:00.000-08:00

This is my 6th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 4

Workout: Joint mobility, double KB clean and press with 16kg (lots of sets...I didn't feel like counting), a couple sets of 16kg windmill presses, a few goblet squats with the 16kg too plus showing my twins how to punch with heavy gloves for self defense a few minutes...and playing on my new Indo Board with them which is WAY COOL.

Total Time: 30 minutes

Comments: This was a difficult day personally. I was already a bit fried from work challenges then I got slammed at home with "life" stuff. I did not feel like working out. I made myself do it. I was snippy before I hit the workout. Now I'm too tired to be snippy which is better for me and my family. Another day-another workout. Just taking one day at a time because anything beyond is too much right now. Seeing the twins so exuberant about exercising with Daddy made me perk up a bit though...that was worth the workout right there I think.

In MOVEment! Coach RJ