Lyonhart Fitness

Fitness Anywhere

Sometimes less really is more.

So many fitness gadgets and gizmos on the market. So many silly infomercials. So many huge commercial gyms with big shiny machines.

Yet none of that will do the work for you to get you fit.

I am realizing more and more that some of the best fitness tools are the simplest. In fact what is quickly becoming my favorite tool is no tool at all - bodyweight only.

No gym memberships. No flaky, gimmicky equipment. Workout wherever and whenever you want.

But simple tools don't necessarily mean simple methods. You still need to sophisticate your movement. You still need a protocol to chart your progression. Endless sets of the same old push ups and sit ups are definitely NOT the way to go.

 

Through programs like Bodyweight Exercise Revolution and TACFIT Commando I have achieve huge gains in many fitness attributes - strength, power, endurance, as well as amazing physique benefits.

Move your body folks! In the end that's what is important -not the tool but the movement - that is fitness for your whole life.

 

RMAX magazine latest edition

The newest issue of the world-renowned RMAX Magazine has just been released!

This edition includes articles by top CST Instructors, Coaches and Head Coaches addressing topics such as:

• Nutrition
• Yoga
• Group Fitness Training
• Proactive Aging
• News and Events in the RMAX world
• Amazing personal testimonials

And yes, it's still FREE!!!

Get it here now: RMAX Magazine

I am proud to be part of an organization that make so much innovative health and fitness information available so freely. The dedication by the RMAX staff to service and helping all people realize there full potential is truly inspirational. The fact is RMAX is more that an exercise system, it is a family of people of all backgrounds bound together by a mutual goal of enhancing lives. I urge you to learn more about this incredible tribe and join us in this mission. You can start by downloading this magazine and reading for yourself what RMAX has to offer you.

 

 

3 Requirements for Maximal Wellness

1. Joint Mobility - lubricate and nourish the joints to recover full pain-free movement

2. Comprehensive Weight Training - using either weighted equipment or simply bodyweight, its not just building muscle mass but complete strength to all of our connective tissues and joints

3. Compensatory Movement - counterbalancing overspecialization in our daily movements patterns to restore our six degrees of freedom

All of these aspects are present in the holistic health method of Circular Strength Training.  The 3-rings of Intu-Flow, Clubbells, and Prasara Yoga work together synergistically to create an effect much greater than the mere sum of its parts.  By practicing ALL of the ring together daily in an intelligently designed program you are guaranteed to increase not just your fitness level but your overall health, wellness, vitality and longevity.

You can get started on a journey to maximal wellness today - regardless of age, athletic ability or experience: RMAX International

Be Well.

Jeff

Clubbells: What Good Are They?

There is a line from a movie I often like to quote: “It’s so crazy, it just might work”!  Another phrase we often hear is “truth is stranger than fiction”.  From the mainstream fitness perspective with its bodybuilding paradigm, swinging Clubbells around certainly can seem to be strange and crazy. The mulit-planar movement of Clubbell training is hard to comprehend for those stuck in the ‘Flatland’ of limited, linear and isolated traditional lifting exercises.

The concept of functional fitness and the growing popularity of Kettlebells has started to open the door to a new perspective of fitness but they have only scratched the surface. When you begin to explore the realm of Circular Strength Training and the use of Clubbells you will rip the previously closed doors off their hinges and enter a world not only of superior physique and attributes but total health, real-world fitness and the peak performance of ‘flow’.

 

To find out why Clubbells are the best tool to achieve maximum fitness go to The Originial Clubbell website and read for yourself the incredible advantages this system offers.

The fact is that word of the tremendous benefits of Clubbell training is spreading across the country and even world-wide. Some of the best, most exclusive health clubs in the nation are adopting Clubbells into their group exercise class offerings. More and more people are catching on to this incredible new wave in fitness. But you don’t have to join an upscale club to start experiencing Clubbell training for yourself.

RMAX has recently released CSTGX on DVD and I believe it is one of the best products they have made available to date. It is very user-friendly for the complete beginner and features a follow-along format you can do in your own living room. Best of all it is progressive with a Level 1 and Level 2 program. Of course it also features a full pre-workout mobility warm-up and post-workout compensatory yoga flow.  All you need is a pair of 5lbs Clubbells (or heavier if you can handle it) and you will be ready to go. If you were wondering where to start your CST fitness journey CSTGX is the perfect place.

Be well.

Jeff

Announcing Lyonhart Distance Coaching

I'm pleased to announce an exciting new service I'm providing through Lyonhart Fitness. Whether your goal is weight loss, enhance sport or activity-specific performance, or optimal fitness for all of your life, I am here to help you reach them. The fact is everyone needs accountability and someone to guide them to go beyond their limitations. I would be honored to work with you in an intensive one-on-one coaching relationship with the . . .

Lyonhart Fitness Distance Coaching

Quality distance coaching provided by certified CST Coach Jeffry C. Larson:

• Customized program design

• Monitoring of daily workout blog

• Weekly feedback via email

• Weekly video evaluation (via YouTube or other video hosting site)

• Video tutorial of customized exercises and/or compensations

• 4 or 6 week programs with an option to build into longer-term Training Hierarchy Pyramid

• Contact me for more information and rate quote: Jeffry.Larson@LyonhartFitness.com

 

Be Well.

Jeff

Workout Time Management - Part Two

OK, maybe now you are ready for the next level of time investment into your daily personal practice. You want to feel better, move better and live better and you are able to devote 20 minutes a day to making that happen. That’s all you need – a block of 20 minutes sometime in the 24 hours of your day. Again, maybe you wake up a bit earlier or maybe you finally decide to watch a little less TV at night. Wherever you find the time just be sure to commit to it fully. Make an iron-clad appointment with yourself and don’t skip it no matter what.

Instead of multiple modalities in your time block, like I talked about in the last post, now you are going to devote the entire 20 minutes exclusively to one of the 3 rings of Circular Strength Training. You will further categorize your workouts according to intensity as measured by the Rate of Perceived Exertion (RPE) scale of 1-10. What you will end up with is a 4-day cycle that looks like this:

Day 1:  20 minutes – Intu-Flow Joint Mobility: Cardinals and Circles, Head-to-Toe, Core to Periphery  – RPE=1-2

Day 2:  20 minutes – Prasara Yoga: poses such as Forward Fold, Down Dog, Upward Dog, Sleeping Warrior, Prone Scorpion, Spinal Twist, Corpse Pose, each pose 30-60 seconds with slow and smooth transitions in between – RPE=3-5

Day 3: 20 minutes – Bodyweight exercises or Clubbell routine: at the most basic level is the Golden Three (Trinity Squat, Quad Hop, Spinal Rock) chained together in continuous motion -
RPE=6-7

Day 4: 20 Minutes – Same routine as Day 3 but increase the intensity: faster, more weight, less rest/more reps, etc. – RPE=8-10

This protocol is designed as a wave of intensity that you can repeat over and over. Recovery, compensation and skill progression is built in. The optimal scheme is to repeat this micro-cycle 7 times resulting in a 28-day program. Try it. Record your progress and measure your results. You’ll be amazed at what happens. I have been through this same 4X7 cycle many times and have reaped huge benefits every time.

Stay On Track - Share Your Resolutions

Millions of folks make personal resolutions at the beginning of the year. It is a time-honored tradition. Some forget about them in a week, others make an effort but lose steam after a few months and a few press on to eventually achieve what they set out to do at the beginning of the year.

One of the best ways to give you a good start on your resolutions and set you firmly on the road to accomplishment is to write them down and share them with others. By writing them down you more clearly define your goals and they begin to be an objective reality for you. By sharing them with others you give them external energy and you can create a support network for yourself which is so necessary to get anywhere in life.

So it with these thoughts in mind that I share with you my athletic and fitness goals for 2009. This is not all I will be doing this year, I will be exploring other topics in the margins, but the following are my major areas to focus on.

- Run a marathon under 4 hours: This is a long standing but elusive goal for me. But this is the year I’m determined to make it happen. I’ll have three chances for this in marathons throughout the year at Knoxville, Louisville and Chicago

- Trial By Fire with #25s: 30 minutes; So far I have only done the TBF with #15s

- Practice TACFIT progression Alpha to Zulu

- Master the Long Cycle with the 16kg Kettlebell: I’ve just begun to study the RMAX Kettlebell Foundation with a 12kg kettlebell and I will use this protocol to advance to this goal.

- Bodyweight: 200 lbs / Waist: 35 inches: These are not arbitrary measurements for me. After much self-observation over many years this is what I have determined to be optimal for me.

- Master the Hand Bridge and transitions: As in the Spider Monkey Flow. This has been a sticking point for me for a long time.

- Master requirements for 1^st kyu in Iaido

- Win a local or regional Iaido/Weapons Forms competition

- Master the requirements for ChiFusion Full Instructor Certification

- Train others in CST: my unit, personal training clients, online

- Continuing Education: attend one CST seminar/workshop; attend one martial arts seminar/workshop

Now that I’ve shared my 2009 goals, how about you? I want to hear what you have resolved to achieve for the coming year. Go ahead and put yourself out there on record. Don’t be afraid to commit. That is the first, and most important, step.

Let me know how I can help you to accomplish or even formulate your personal objectives. It would be my honor to assist you in reaching your maximum potential. You have the power within you to reach amazing heights in fitness and personal improvement. Let 2009 be the year you take charge and reach great heights.

 

The Gift of Wellness

Looking for the perfect gift for a friend or family member?
Searching for the perfect way to start your New Year fitness quest?
Circular Strength Training is the answer!

I am not a salesman by any means. All I can tell you is my own experience.
I have been practicing CST for almost three years now and it has done amazing things for me.
Weight loss, muscle gain, greater mobility, elimination of joint pain are all direct benefits of CST that I have personally experienced.

Now there are a lot of CST resources out there, so where do you start?

The best place to begin is with Intu-Flow the hallmark joint mobility system of CST.

Intu-Flow®

The next-best entry point into CST is FlowFit. The complete, no equipment necessary, workout routine.

FlowFit®

Or you can go on to the fun, unique, and healthy weight resistance of Clubblells.

Clubbell® - 15lb (single) Starter Bundle

Browse around the entire RMAX shop to see many other possibilities for gifts for other or yourself!

RMAX International Online Shop

Happy Holidays!