Tag Archives: Fitness New Year

Fitness New Year Proposal

Happy New Year!
But, please people, hold off for now on the gargantuan fitness resolutions for January 1, 2012. Please. It is January, folks. It’s mid-winter Kansas here;  dark, cold, and there’s more than likely snow on ground. January is not, I repeat, IS NOT, the best time to make fitness resolutions if you want to give yourself the best chance at success with those resolutions.
Instead,  try to accomplish some baby steps forward at this time. Eat a little better and move your body a little more often. Maybe try to learn something new your body can do or perhaps do something it hasn’t done in a while. Take the baby steps, then make a new target date for the big fitness resolutions. A new date when the weather is a little better, when the sun shines a little more and life in general makes the big fitness changes easier. I propose we designate a new date, perhaps April 1 (April Fool’s Day), to be the official date of the Fitness New Year.
So, take those baby steps, build some confidence in your body and what you can do. Lay the groundwork for significant lifestyle fitness changes come April 1, 2012.
Coach Hays
P.S. I am going to try something new in 2012. I will  attempt to post daily  the FamFit and Human Weapon workouts on Twitter under the hashtag #FamFit .  Follow me @coachhays64, if interested. 
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Do It. Did It. Done It!

Rest Day Read (SR-51)

Do It. Did It. Done It!

“Johnny did P90X”

“Mary did RKC”

“Andrew did CrossFit”

“Elizabeth did Maximum Effort Black Box (MEBB)”

“Frank did Bigger, Stronger, Faster(BSF).”

I was sitting in the doctor’s office with one of the offspring today.  It was quite the extensive visit, so I had the chance to read a couple Men’s Health magazines from their selection of reading materials.  It had been several years since I have even opened a MH issue.  I subscribed for a year to their spinoff Men’s Fitness a while back, but that was about it.  I was amazed how many “workout” systems they present in ONE issue of their magazine.  It sent my mind reeling.  Do you realize how many “workout” systems there are out there?  I imagine it is somewhere into the thousands.  And in the rise of internet based information, that number probably is more into the tens of thousands.  With the incredible number of choices and information floating around out in the world, how are we supposed to know what we are supposed to be doing for fitness?  Which choice is the correct answer?

Do, Did, Done.

Set a goal and get to the “do”.

Make a plan and make it a “did”.

Then get after the goal and get it “done”.

There are many ways to exercise, find one you like and get moving.  Walk, run, air squats, weightlifting, dancing, sports, etc.  Like TV?  Well do something during commercial breaks.  Just hop off your keister and get busy.

Do, Did, Done.

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Dr. Lon Kilgore’s Genetic Potential

Rest Day Read (SR-34)
Genetic Potential by Dr. Lon Kilgore
“Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)”
“What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete’s complete set of performance-related genes and produces a comprehensive fitness adaptation.”

Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore’s words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn’t hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later…

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Happy Fitness New Year!

Fitness New Year
Back on January 1, 2010, I designated April Fool’s Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn’t a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas “breeze”. I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first “real” bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can…

Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)

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One Month and Counting…

It’s March! Only one month until Fitness New Year’s Day! You haven’t heard? April Fools Day is now also Fitness New Year’s Day, the start of the fitness year. See, it’s blogged and everything, so it is official. Get that fitness resolution ready to roll in 30 days!

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