It’s Coach Dan here, when you read below you will discover how I pulled myself together after my life got a little off track and I ended up gaining some weight around the mid section.
I am currently running a clinic where I am teaching many of these techniques I discuss below. In only 2 weeks our members have been loving the class. Here is what Danny had to say “I work on my feet all day. When I come home and do the ball work and stretches you taught us I feel relaxed and sleep so much better.” If you are interested I would like to share with you some of the tips and techniques that I used and am still using every day to help improve my health, feel better and look better. There are still 4 weeks left in our mobility clinic where we are working on improving our positioning for complex exercises, relaxing and getting rid of that stress. You will definitely see improvement in your squat and overhead positions but I think you will also be pleasantly surprised at what a little “me time” can do for your body composition.
We have a few spaces still available in this clinic which is held every Sunday at 8am for the next 4 weeks. You will also get homework with routines that you can do on your own. The cost to register for the remaining 4 weeks is now only $40
and you can register by emailing email@example.com
I am opening these final 4 weeks up to members and non members alike. So if you know anyone who could use this let them know.
My life got very busy and stressful over the past 12 months. I was back in school working towards my Master’s Degree and I had several schools and training events for the Army National Guard that would take me away from home for weeks at a time.
I was working out at the gym 4-5 days per week but I couldn’t drop the weight. In fact I just kept gaining and before I knew it in June of this year I looked at the scale and I was up to 231 lbs, the most I have ever been in my life. I could not longer see my abs and my muscle definition was non existent.
So what did I do to go from tipping the scales at 231 lbs, the heaviest weight I have ever been to my current body weight of 210lbs?
The answer took some time for me to find out. After experimenting with everything I finally found the key. I found the reason I was gaining weight and not looking like the athlete I thought I was. It was three things actually and non of them involved more exercise.
When I started focusing on these 3 things the fat started to melt off my waist. Just ask my wife, Dana, my abs were back in what seemed to be overnight. I felt better, had more energy and best of all my performance in the gym was going through the roof. I feel like I am getting back into the best shape I have ever been, my prime from nearly 7 years ago.
So what are these 3 things that I began to do? Again it’s not exercise more. What I began to focus on was:
- Stress Relief/Relaxation
- Improved Recovery
- Water Intake
I’ll start with the easiest of the 3 first. Drinking water. Being dehydrated by a measly 1% can have a 5% negative effect on your athletic performance (WOD times, weights lifted, etc). Being dehydrated also affects your energy level (meaning you may not have as much energy to put into your WODs, meaning you will get less out of them). If you are thirsty right now there is some evidence that says you may already be on your way to that 1% dehydration level.
So what did I do to? I began actually tracking my water intake. I thought I always drank enough water but when I started tracking it and writing it down (or using myfitnesspal) I realized I was short most days of my goal.
What you need to do: Be sure to drink 1/2 of your body weight in ounces of pure water each day. Do not count the ounces you drink during exercise and do not count coffee, alcohol or anything else.
The next thing that I focused on was my recovery. I remembered a little known fact about exercise that most people tend to forget. Exercise beats you down. You get better by RECOVERING from your sessions, not by putting in more sessions.
I took a real honest look at my life and realized I never relaxed, I didn’t stretch and my sleep sucked. I knew I needed to fix these things.
So what did I do? I began stretching every single day (my goal is everyday, I miss a few here and there but I try to be consistent). I now spend about 20 minutes either in the middle of the day after lunch or just before bed stretching. I put on some soothing music, focus on my breathing and just stretch. No distractions, just me. It’s hard to find the time and/or the space but if you make an effort it can be done.
I noticed something right away once I started stretching again. I felt great. I was more relaxed, it was a major stress reliever (I didn’t think I was stressed but realize now I was). I also started falling asleep sooner and my sleep was better. I felt more recovered after hard training days and was able to come into the gym the next day recharged and ready to go.
And do you want to know the most unexpected thing? I was starting to look ripped again. I realized it’s true that stress sits on your hips. I focused just a small portion of my day on relaxing and my belly fat was melting away.
What you need to do? Dedicate time for you. A time at least once a week where you can zone out, relax and let all of the tension just ease out of your body. I recommend using the beginning of this time to focus on any “hot spots” you have that limit you in exercises or in your life. Then use the end to relax and de-stress.
I promise you that if you do these 2 simple things, drink water and stretch/relax you will notice an improvement in your gym performance but more importantly in your waistline.
If you are interested I would like to share with you some of the tips and techniques that I used and am still using every day to help improve my health, feel better and look better. There are still 4 weeks left in our mobility clinic where we are working on improving our positioning for complex exercises, relaxing and getting rid of that stress. You will definitely see improvement in your squat and overhead positions but I think you will also be pleasantly surprised at what a little “me time” can do for your body composition.
We have a few spaces still available in this clinic which is held every Sunday at 8am for the next 4 weeks. You will also get homework with routines that you can do on your own.
The cost to register for the remaining 4 weeks is now only $40
and you can register by emailing firstname.lastname@example.org
I hope to see you there,