Lyonhart Fitness

Breakout of the Rut - Get Intu-Flow

You may realize it, but when it comes to your fitness you may be literally stuck in a rut!

Here's the simple rule about joint mobility - if you don't move it, you WILL lose it!

Like so many Americans you probably spend most of your work day doing repetitive tasks. Maybe sitting in front of a computer for hours on end.

Don't forget you commute time seated behind a steering wheel. Plus your off-duty time at home sitting in front of your TV or with your laptop.

Even if you do workout, again if you are like most folks you are moving in a narrow and linear fashion compared to the possible full range of motion of your joints. Maybe you run, bike or hike - again repetitive tasks.

Is it any wonder we get stiff and sore and find that movement that was easy when we were younger is no longer accessible to us!?!

We have created our own movement "ruts".

This is to be expected because the body is very good at adapting to stimulus. In this modern age we have trained ourselves well to be locked into a track of immobility.

 

Here the good news - there is a away to breakout of this downward spiral!

You CAN restore movement, energy, mobility and vibrant health to every joint in your body.

The Intu-Flow program is the time-tested method uses by countless thousands of people just like you who wanted to be set free from pain and reclaim their birthright of graceful movement.

The results you will achieve using this program just a few minutes each day will amaze you.

INTU-FLOW Complete Package

I have been practicing Intu-Flow daily for four years and I feel better, move better and AM better than I was in my twenties (I'm now 41).

Find your fitness flow today - Get Intu-Flow.

The Intu-Flow® Complete package

 

Bodyweight Exercise: The New Fitness Trend

The latest hot trend in the fitness industry is bodyweight exercise.

The benefits are tremendous:

- Train anywhere, anytime - no gym membership required!

- Develop a 'total package' of attributes - strength, endurance, fat loss, and yes, even muscle mass

- Sophisticate your movement palette - gain complete freedom of movement without pain!

 

This is not just simple calisthenics. There's so much more to this than simple push-ups and endless sit-ups.

Start gaining the benefits of bodyweight training by learning the core routines of Circular Strength Training: Be Breathed, Forward Pressure and FlowFit.

These DVDs are so packed with exercises in varying levels of difficulty that you will find enough to challenge you for months. Plus you will gain the benefits that only CST offers.

Considering all you are getting, the modest investment in the Golden Three of CST will be well worth it.

 

Fitness for Warriors

Cœur de Lion / Heart of Lion

Traditionally the lion symbolizes the ancient noble values of courage, strength and bravery.

These timeless virtues are just as important in our modern world as they were in the 12th century for King Richard I - the Lionheart.

There is a way to find your inner strength, to conquer your ego, and be prepared to face any challenge with grace and in the end prevail.

   

After all . . . What are your reasons to be "fit"?

Sure, we all want to look good, eliminate fat, have toned, visible musculature.

With Circular Strength Training you can gain all that. But why stop there?

There is so much more to gain if you go deeper. Only CST offers you the progressive plan to take you where no other mere physique-centric workout routine or worse, random cocktail of exercises, possibly can.

You will start with General Physical Preparedness (GPP) - increasing overall work capacity

Then move to Specific Physical Preparedness (SPP) - train selected energy systems and attributes for your individual needs

Progress to Skill Specific Preparedness (SSP) - simulate the movement customized for your particular goals and create a safety zone for when beyond normal deviation occurs.

Finally you will reach the level of Mental/Emotional Preparedness (MEP) - where you will face the toughest challenges, confront your inner demons, and emerge victorious on the other side. Only the most brave dare tread here.

Become the warrior you are.

RMAX International

   

 

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.

 

"Do You Know Joe?" Part II

Circular Strength Training is a powerful method of personal transformation not only because of the method but because of the incredible people who lead by example and inspire us to achieve our own greatness. Joe Wilson is one of those people. Having already overcome so many challenges with hard work and determination, Joe is not content to rest on the laurels of his past. He continues to push the envelope in new and exciting directions.

Here is a little more insight into the life of an RMAX Faculty Head Coach:

Between your law enforcement career, running a martial arts school, your duties as an RMAX Head Coach and your own personal practice you have an extremely busy schedule.  How do you balance it all?

It is a lot when you look at it on paper, but I really do not know what else I would do.  I have been teaching martial arts since I was 14 so it is odd to think I may go a week or two without teaching classes.  Teaching never feels like a job to me, so it is just a gift. 

I guess the secret is many years ago I changed my ‘Gots’ to ‘Gets’.  By that I mean, when I was finally able to run and exercise without pain (after finding Coach Sonnon and CST) I was so excited to be able to move that it never felt like a chore to wake up early and get to it.  So instead of thinking, “I’ve got to get up and train”, I am like, “Wow! I get to get up and train!!!”

So my day begins at 4:00-4:30am and I do not stop until 8:00 or 9:00pm most nights.  It is a lot, but I do not know any other way. 

You have made some trips to train in China.  Could you tell me a little bit about that?  Who did you train with and what did you learn?  Is there anywhere else you may be traveling for training in the future?

I have been blessed to go to China twice to train at the Shaolin Temple with the monks.  I also traveled all over China and I was able to train with many teachers.  It was an amazing experience.  Nothing is more humbling for a martial artist than to stand on the ground at the Shaolin temple and train where it all began.  It was very powerful. 

I am hoping to organize a trip to go visit and train with Faculty Coach Ryan Hurst in Japan sometime soon.  Coach Sonnon and I have been talking about organizing a trip to India to train in yoga, Clubbells and wrestling for a long time.  I am hoping to make that happen as well.

Give me some tips for people who are interested on progressing to each level in the CST hierarchy – What specific things should they focus on at each level?

Not to be vague, but I think the most important thing for Instructor, Coach, and Head Coach is to focus on their personal practice and their own personal journey first and foremost.  We cannot take someone somewhere that we have not been, so I believe that is the most important thing.

Once you are living the principles of CST, then I think you must get out there and share and teach-teach-teach: one-on-one, private lessons, free workshops - just teach.  You will learn more teaching other people than you will ever figure out on your own. 

After that find a mentor.  Work with that mentor to figure out your best contribution and go from there.

 

Are there any CST or martial arts projects/resources you are working on that we might see in the future?

Yes, I am working on two yoga projects right now that will hopefully be out this year.  One is a downloadable tutorial for Prasara instructors and the other is a passion project, which I am hoping will help bridge the gap between fitness and yoga in our country. I will have more info out on that one soon!

 

Find out more about Joe HERE and the check out his Memphis Martial Arts Center.

 

“Do You Know Joe?” Part I - RMAX Faculty Head Coach Joe Wilson

Joe Wilson is a modern day super hero. His true story of overcoming unbelievable adversity and physical disability early in life to becoming a world class martial artist and elite federal agent is legendary. If you have been to a CST Instructors Certification course here in the US then you know the incredible depth of knowledge and physical ability he possesses. You also know that he is a supremely gifted teacher with a frenetic sense of humor. Most admirable of all is his sincere humility and constant desire to help others. Joe is truly and inspiration for all of us.

In this interview you will learn a little more about the life of an RMAX Faculty Coach and some things Joe has going on right now.

 

Could you tell me a bit about your recent activities in both your law enforcement career and your martial arts school?

 After 13 years of law enforcement with one of the largest sheriff’s offices in Tennessee, I am now working for a federal law enforcement agency, on a Federal Task Force. 

 I train for myself at least once a day (although most of the time I still get in a second session) and teach classes - martial arts and CST - several times a week at my school. My schedule is a bit crazier now so I am very grateful to have help at the school. My wife, Head Coach Camron Wilson, is a huge help as is CST Instructor Bob Canale. They both cover my weekly Prasara Yoga classes when I can’t make it.  I also have a few black belt instructors, Mark Smothers and Cristina Gilliam, who are there to cover the MA classes when needed. I am blessed to have a great team!

 

 

How has your personal practice of CST benefited you in your work as a police officer?

Most people do not realize that the injuries that many LEO’s suffer from have little or nothing to do with chasing and fighting criminals - although that can happen.  Many of the injuries and physical problems come from wearing all of the equipment (vest, belt, gun, radio, etc.) and being in a car with all of the equipment on for hours and hours on end.  Then given that, you are expected to go from 0-100 mph sometimes with no notice and no warm-up. 

So I believe the CST has helped me stay injury free for my 13-year career.  I am also in better shape at 34 than I was at 24, so there is a lot that can be said for that!

 

How have you been able to incorporate CST in the training of other police officers?

Yes, I was the head PT instructor at our academy - the largest sheriff’s academy in Tennessee - for over 3 years.  In that time I incorporated LOTS of CST.  All classes at the academy did Intu-Flow as a warm-up and the last few classes I had were doing TACFIT protocols, they just didn’t know it. 

I was also able to certify several TACFIT Instructors before I left the academy.  There are now TACFIT Instructors all around the State of Tennessee as well as Arkansas and Mississippi.  While I was training recruits at the academy, and using CST protocols, I had NO major injuries from any recruits.  In my last class that I was in charge of, we had 0 injuries and everyone at least double their PT numbers!  We were using TACFIT and Intu-Flow everyday and saw fabulous results.  

I still consult the instructors at the academy and they are doing awesome!  They have just introduced kettlebells and are getting ready to order a bunch of Clubbells, so it will only get better.

 

What RMAX resources or programs would you recommend for police officers to practice?

Intu-Flow, Intu-Flow and Intu-Flow!

I also think the Shockability trilogy is amazing and very helpful in LEO work, as well as Immovable Object, Unstoppable Force. They are classics in my opinion.  TACFIT is another must!

Part II of this interview coming soon. Stay tuned!

Be Well.

Jeff

4 Reasons For Doing TACFIT

Today I completed the TACFIT Zulu workout.  This is the last of the 26 workouts (Alpha to Zulu) that make up the complete TACFIT program.  This was my second time for completing the full program and I realized fantastic results since the first day that I first began back in February.

This weekend I head out to Bellingham, WA for the first ever TACFIT instructor certification and I'm really looking forward to it.  Finishing my cycle today and preparing for the certification caused me to reflect on the revolutionary structure of the TACFIT program.  Here are just a few of the many benefits that set TACFIT apart from any other system:

1. Variety of Tools:  There is no way to get bored with this program.  TACFIT utilizes a wide variety of "primitive" fitness tools that are so much fun to play with including Clubbells, Kettlebells, rings, medicine ball, parallettes, and a plethora of unique bodyweight exercises.

2. Tactical Focus:  The TACFIT program can be used by anyone who wants to get in phenomenal shape but the exercise progressions are intentionally tailored to benefit those in the law enforcement, military, firefighter, and first responder communities.  If you can get yourself to be fit for these demanding jobs, you will be fit for any challenge you may face in 'normal' life.

3. Skill Progression:  Progression in TACFIT is not solely about doing more and doing it heavier and faster.  Its about moving better.  Sophisticated movement combined with strength.  Its about integrating your breathing, movement and structure to achieve strength and freedom of movement in all directions with maximum efficiency and effectiveness.

4. Results:  If you follow the TACFIT program with diligence and persistance you WILL see amazing results.  Not only will you build muscle, increase endurance and burn fat you will FEEL stronger and move better than ever before.  I've been blown away by the effectiveness of this program and I now that many others that have been working with TACFIT feel the same way.

Look into getting on board and taking on the challenge of TACFIT for yourself: www.tacfit.tv

Be Well.

Jeff

3 Steps to Higher Movement Quality

Real, holistic, health-first fitness is not just about moving heavier weights, doing more reps, and ‘pumping up’ your muscles.  Think about it, most exercises in modern fitness systems are so simple to the point of mind-numbing boredom.  I mean really, how many push-ups, sit-ups, bicep curls, treadmill runs, or whatever, can you do and not feel like there should be something more.  Listen to that intuition because it’s your body screaming at you that it is craving sophistication in your fitness.  Doing the same things over and over and over may yield results at first but eventually will lead to diminishing returns.  You must step up to the next level! 

Here’s how:

1.  Learn the Technique:  Once you have chosen to start on a CST program, begin at the beginning.  Start at the most basic level, even if it seems too easy, and learn all the fine points of the technique

2.  Train with Intensity:  When you feel confident in all the details of the technique then it’s time to turn on the juice.  Ratchet up the exertion level to attain a training effect.

3.  Increase the Level of Sophistication:  When you are performing at high intensity and start to feel that it is becoming easier for you to handle it is time to consider moving up in complexity.  In essence you are returning to Step 1 and learning the technical variations of the next level.

Repeat this process in an incremental process (baby steps!) and you will find yourself feeling and moving better than you ever have before!

For a perfect entry-level resource to learn this fundamental CST concept you can do no better than checking out the FlowFit DVD.  Or if you are ready to move on to the next level then step up to the incredible sequel: FlowFit II.

Get  Forward Pressure  to apply this protocol to a specific plane of motion – and learn some awesome sophistications on the basic, tired old push-up.

If you want comprehensive program that will bring you incredible attribute development AND superior movement sophistication then get started with the program that more and more military, law enforcement and first responders are using:  TACFIT

 Be well.

Jeff

Competition Is Healthy

This is so true on many levels of human endeavor.  Competition is not destructive but absolutely necessary for real growth.  Without it we remain linear and stagnant, which in reality means we deteriorate and die.

Read this blog post to get a pretty accurate perspective on the value of competition:

Competition Breeds Success

I challenge you to find your external motivator that will push you beyond you self-imposed, debilitating limitations.  This is a universal requirement for anyone to reach their true full potential.
It could be your friends, training partners or a carefully chosen coach. 
Don't neglect this important aspect of your training.

Be Well.

Jeff

Musician Athletes

From FoxNews.com:

Marching in the Band as Tough as Playing Sports

Tuesday , June 02, 2009

The physical challenges and demands of participating in a competitive high school marching band are similar to those experienced by athletes who compete in sports like football, according to research presented at the American College of Sports Medicine's annual meeting in Seattle.

Today, marching bands no longer just march in precision formation, study presenter Gary Granata, told Reuters Health. "In the past 20 years, marching bands have gone to these highly choreographed visual shows, where performers are literally running around the field at very high velocities with heavy instruments while playing very difficult passages."

"At the top levels of marching band and drum corps, you get a level of competition and athleticism that is equal to a division I athletic program," added Granata, an exercise physiologist, registered dietitian and owner of the New Orleans-based company PerformWell.

Granata and colleagues had 172 band members of the Avon (Indiana) High School Marching Band — the Grand National Champion at the 2008 Bands of America competition — complete an anonymous questionnaire on the physical demands, challenges and injuries of participating in a marching band.

Fatigue, muscle soreness, and injuries — often associated with competitive sports and athletics — were commonly reported by band members.

More than 95 percent of surveyed band members reported muscle soreness or stiffness after practice, and nearly half said they were "frequently tired" after band practice. Nearly a quarter said they felt faint or sick to their stomach after marching band participation and more than half experienced heat-related illness.

In addition, more than 38 percent said they had suffered an injury as a direct result of participating in marching band.

The wealth of research conducted on traditional sports has led to guidelines that help ensure the safety of participants and proper methods to enhance training regimens, Granata noted. "Yet, there is essentially no researchon marching bands," he told Reuters Health, "a sport where kids participate in the heat at very high intensity levels that are incurring injuries."

Safety guidelines and effective training regimens are needed for marching band and drum corps — a "strenuous physical activity that has rates of both participation and injury similar to competitive sports"— he concluded.

Be Well.

Jeff