HYLETE Reviews #2 - Cross Training Performance Jacket 1.0

HYLETE is a Hybrid Training apparel company that specializes in functional, durable and stylish clothing to meet all of your training, fitness or recreational needs.

They are also customer driven, working with their design team and customer feedback to evolve their brand.  The products are backed by a 2 year "Guaranteed to survive your most rigorous training" promise.  This guarantee, coupled with an amazing product and unbeatable customer service, shows HYLETE dedication to not only their brand but to those that wear it.

CROSS TRAINING PERFORMANCE JACKET 1.0

The Cross Training Performance Jacket (CTPC) is designed to be as active as the athletes who wear it.  It is the pinnacle of what HYLETE believes are all the best possible features in a piece of training gear for a variety of climates and activities.

It was developed specifically for the outdoor training regimen of it's athletes.  Which works out perfectly for me.  Our spring/summer's in Alberta are about three months long with the remainder being divided into fall and an incredibly long winter.  Hiding inside is not an option so being comfortable and still able to train how I want is appealing.

The jacket is a full zip to provide lots of flexibility and ventilation when you need it.  There are "power panels" underneath the arms, on the back and down the sides to help with temperature regulation as well as moisture management.  Low profile external pockets that are located up and out of the way to prevent obstruction or snagging.  A very neat, and intuitive, feature is the ribbed cuffs and collar.  Keeps out the chill but moves with you so you stay comfortable.
Like everything that HYLETE makes it is designed to stay strong with you so it is made out of a very comfortable, fleece faced fabric that is resistant to wear.

Sizing is similar to most of their gear and is what I would call "True to Size".  There is a handy sizing chart located on the website.

HYLETE has placed their logo in a "gun show" enhancing location on the right bicep as well as tagged on the cuff and on the inside storage pocket with their mantra.  It keeps the jacket subtle but shows your HYLETE Nation pride!!

My personal preference is the stealth on black, gunmetal on black or, if I'm coaching, the blue on black.  The jacket is versatile and functional with all the style you could ask for in a training jacket that can move with you from the gym and out to the world.

The Stealth on Black is on my list for my next order.....

WARMACHINE20
(at the checkout)

 www.hylete.com

Apex Predator of the Fitness World

You…are the Father, Mother, Sister, Brother, Aunt, Uncle, Cousin, Confidant, Bon Vivant, friend, buddy, crush, and/or training partner.  This is who you are…not what you are.  You are the first time figure competitor training for her first show, you are the weekend hockey player honing your edge, you are the matriarch of your household catching their breath…you are me.  Or at least, like me.  We all have our reasons for finding the time for our fitness.  They are as varied as the people working out next to us. 

The reasons don’t matter as much as the fact that we are there.  We, us, you, have made the decision to place your fitness at the top of your agenda.

This decision has determined the outcome that you wish to achieve.  You are driven to succeed and lay waste to any obstacles in your path.  It’s not easy.  Often, it isn’t pretty.  You are doing it though.  Next stop is a different you.

You are changing.  Making choices that impact you in a myriad of ways, from what you’re going to train to how you’re going to train it.  These decisions are impacted and driven by your interests, environment, accessibility and level of risk (real or imagined).  These choices challenge and change you physically and mentally.  In short, you’re evolving.

This evolution used to be relegated to fitness centers or gyms spaced sporadically through your city like sweatband confetti.  However, as fitness has evolved so too has the gym.  Fitness is becoming a pandemic.  People are constantly finding new and innovative ways to better themselves and creating the equipment or resources to do so.

It’s pervasive, omnipresent, unique and adaptive.  Its step class on Mondays and spinning on Tuesdays.  It’s that 5km you just signed up for or the 10km you’re being dragged to.  It’s yoga today and Crossfit tomorrow.

I am where you are, where you want to be, where you were.  I am continually trying to make myself better and that will only begin as I evolve.  You, too, are evolving.  You, who makes the effort to book your training appointments or the healthier choice in the grocery store, are the deciding factor.  The apex predator of your fitness world.

You are the vehicle for your own success.  You determine if you will get knocked down or if you’ll kick the door in.  You decide where and when.  You just need to decide.

You need to find your pillars to greatness.  Here are three.  1. You need to be accountable.  2. You need to set reasonable goals. 3. You need to find your equilibrium.

1. Accountability – you are your own boss.  Set your meetings and keep them.  Met your expectations? Give yourself a raise.  Not meeting your expectations.  Re-evaluate how you are accountable or to whom.

2. Goals – they are your map…your muse.  They give you something to reach for and something to celebrate when you achieve it.

3. Equilibrium – it’s your balance, your ability to work towards your fitness, health, nutrition, rest and all of the details that make up your life.

It starts simply…it’s started already.

HYLETE Reviews #1 - Cross Training Short 1.0

HYLETE is a Hybrid Training apparel company that specializes in functional, durable and stylish clothing to meet all of your training, fitness or recreational needs.

They are also customer driven, working with their design team and customer feedback to evolve their brand.  The products are backed by a 2 year "Guaranteed to survive your most rigorous training" promise.  This guarantee, coupled with an amazing product and unbeatable customer service, shows HYLETE dedication to not only their brand but to those that wear it.

HYLETE CROSS TRAINING SHORT 1.0

The Cross Training short 1.0 (or CTS for short) relies on the tried and true board short style with a variety of technical and material improvements to make it an elite training piece.
Out of the package they look incredible.  Many times companies are more driven by their logo placement/advertisement than by making a short that complements the athlete or individual.  The HYLETE logo is discreetly placed on the left bottom hem with another logo on the velcro pocket cover.  There is also a really cool repeating logo pattern on the inside edge of the short's waistband.

The shorts material and technical advantage over other companies starts before you even get them.  HYLETE offers sizing options for the waist (nothing new there) but also offers sizing options for the leg length (or inseam).  This gives athletes a lot of options depending on fit preference, competition needs or if you are picking up shorts to fit a variety of niches.  HYLETE also has created a proprietary waistband that is thick enough to stand up but also stretches up to 4 inches horizontally to adapt to fit during training and meet the requirements of those of us that fit between sizes.  The shorts are completely comfortable and secure when done up and have a drawstring to complete the look, fit and function.  The fly is held together with velcro but has a mesh breathable net to avoid any unwanted wardrobe malfunctions.
The short material is extremely adaptable, breathes well, dries quickly and is extremely durable.  It is also soft with no feeling of "canvas" that is often found in "durable" training shorts.  The material can go from a walk to the hardest training day to the pool.  Adapting and overcoming.

The shorts have a slight split in the lower hem to give some extra space on those deep squats or kettle bell swings and has a stretchy butt that flexes while you move.  (this particular technical aspect was noted by my wife who likes that the short retains a nice "fit" throughout movement and while at rest without being overly tight or loose...i.e. it looks nice on your butt throughout)

There are two pockets that are set up in a slight "gunslinger style" to accommodate movement by fitting high on the waist, out of the way but supportive of whatever you need to carry.

They also come in a variety of colors that are seen on the left leg logo and the drawstring.  Discreet but striking.

As a PE teacher and fitness performance coach, I am in shorts every single day regardless of weather.  It is so prevalent that when I wear pants it sets my students off or is an indictment of how poor our weather has gotten outside (-20 is when the pants come out).  As a result, when I pick out shorts they need to be a cut above the rest and they need to go from class to gym to training to pool and repeat.
The HYLETE CTS 1.0's do this without a second thought.  I am working at replacing all of my existing training shorts (Underarmour, Nike, Adidas, etc) with the HYLETE brand of CT shorts.  Nothing compares and they don't look like the flimsy training shorts you're used to.

Incredible shorts designed by an incredible company run by incredible people.

Check them out at: www.hylete.com

Save yourself 25% off of your purchase when you use the code: WARMACHINE25

HYLETE

As a result of the amazing relationship with HYLETE, they have made me a member of their TRAIN Team.  This is a group of trainers, coaches and instructors that HYLETE has partnered with.

They have provided me with a discount code to benefit my readers, athletes, clients, etc.

This code is: WARMACHINE25

This code will save you 25% on all of your purchases at any time.

Gear and Supplement Reviews

As the blog and my investment (time and energy) has grown I have found that I am fielding more questions about not only the training programs but also the gear and nutritional supplements that I use along with it.  So, with that in mind, I present "Evolution".

Evolution

As fitness has continued to evolve there has been a massive shift in multiple facets of the “life style”.  Everything from the experiences available, the inclusion of individuals from all walks of life, the explosion of various equipment options and also the gear/clothing that is available to athletes.  All of these things coalesce into giving individuals the best opportunity for success.  Success being measured as a benchmark, or finish line, that is as varied as the people working towards them.  That each and every person has to work to their potential and beyond is just another part of the equation.

In future posts I am going to go into all of these items to give you a high energy, yet unbiased approach to the experiences, inclusion, equipment and gear available in an ever evolving life style.

I have been lucky enough to meet with a group of passionate people that are willing to share and discuss not only their part in fitness and being active, but also their brands and their drive.

I hope that you find the information to be valuable to you and I look forward to any questions, or insight, that you may have.

M

It's in my Nature.

There is a fable about a Scorpion and a Frog.  

It goes like this:

A Scorpion and a Frog meet on the bank of a stream and the

Scorpion asks the Frog to carry him across on its back.
 
The Frog asks, "How do I know you won't sting me?"
The Scorpion says, "Because if I do, I will die too."

The Frog is satisfied, and they set out, but in midstream,

the Scorpion stings the Frog.
The Frog feels the onset of paralysis and starts to sink, knowing they both will drown, but has just enough time to gasp "Why?"

Replies the Scorpion: "It’s my nature..."

This fable has followed me around for years.  It has been a ladder, an anchor and everything in between.  This is not to be confused with “fate”.  However, fate is influenced by our nature.  A dog may never bite you, but that does not mean it is not in it’s nature.

We all have a nature. Hero, Villain, Victor, Defeated, Aggressive, Passive…we all have a nature.  That nature though is not positive or negative, it’s both.

“There are two dogs fighting in everyone, one good and one evil.  The one who wins is the one you feed the most.”

I have a capacity for light and a capacity for darkness.  We all do.  It impacts and alters our experiences and the relationships that we forge with others.  A tongue in cheek quote that I found for this piece was “I’m trying to find someone whose demons play well with mine.”

In work, our nature motivates our team or strikes out on our own.  At home, our nature encourages our children and fiercely protects our family.  In sport, our nature bonds us to our teammates and drives us to greater heights.  In life, it determines who are the sheep, the sheepdogs and the wolves.

Our nature evolves as we evolve.  There is not only light and dark, the spectrum is not that simple.  I have been told that I “have a capacity that others do not”, I hope that’s true.  I plan to challenge my nature and my capacity, to fully realize what I am capable of.

I challenge you to do the same.

M

HYLETE

 

Recently, I have had the enormous good fortune of being introduced to an innovative and dedicated cross-training apparel company called HYLETE (Hi-LETE).

I first heard of HYLETE when doing research into Cross-Fit for a youth fitness competition that I put together the last two years.  Their name continued to pop up for events and when athletes described their ideal combination of fit, material, feel and technology.

I researched the company and found that their creed and vision was very similar to the one that I used with my athletes and with the foundation that I was building with them.  I contacted HYLETE about possibly being a part of the event with either technology discussions or event sponsorship.  After a little while I got an energetic reply from Jon who discussed, in detail, my program and event as well as HYLETE and their vision.  We found common ground and HYLETE became a part of the THERMOPYLAE 3K event this fall and the following spring.  His enthusiasm and the enthusiasm of his peers at HYLETE is infectious and is proof of their cutting edge apparel and unmatched customer service.  I have also been in contact with Abbe who has been incredible with some of the HYLETE event details.

Through our talks I also became involved with HYLETE on their Train Team.

I ordered my first shipment to Canada and was impressed with the expediency of the delivery as well as the quality of the gear (which I will go into greater detail with in a Review Post).

If you are new to Cross-Training, Crossfit or Performance apparel you are confronted with basically three options when it comes to functional training clothing: Nike, Adidas, Reebok.  What's missing is a genuine attention to detail (what athletes want) and customer service by athletes for athletes.  Don't get me wrong.  I own plenty of apparel from the big three, but I am always feeling like I am reacting to changes in their brand or purchasing something that is close to what I want...not necessarily what I need.  HYLETE has shown through social media, their online store and within their customer service that they listen to their customers/athletes and respond accordingly.  This takes the shape as changes in their materials, cuts and options on their clothing.  Where else can you modify your shorts length to suit your body type or comfort level before you even order them?

All in all, HYLETE has shown that they are at the forefront of innovation and client needs.  The best materials, technology, comfort and cost for your money.

A brand that is for athletes...by athletes!!

Below I have included both their creed and vision (both directly off their site):

HYLETE'S creed:
train to push yourself both physically and mentally;
compete so as to improve yourself, as well as those around you;
and live to be healthy in mind, body, and soul.

train. compete. live.

HYLETE'S vision:

continuously create innovative, performance cross-training apparel that captures the spirit of the cross-training hybrid athlete.

Back Exercises - TRX High Row

TRX High Row

1. Place feet in a comfortable position.

2. Hands on Handles with wrists face into each other.

3. Keep a straight body with a neutral spine.

4. Full extension of arms but do not allow shoulders to rotate forward out of alignment.

5. Contract back muscles to retract shoulder blades back and together while pulling the body in a straight line towards hands.

6. Maintain neutral spine and neck relaxed.

7. Keep core muscles tight to maintain a straight body line.

8. Slowly release the shoulder blades by relaxing the back muscles

9. As you reach full extension in your arms continue to keep the core tight with a neutral spine.

10. Do not lock out elbows

11. Repeat to personal goal.

Back Exercises - TRX Low Row

TRX Low Row

                                                                                                    

1. Place feet in a comfortable position.

2. Hands on Handles with wrists face into each other.

3. Keep a straight body with a neutral spine.

4. Full extension of arms but do not allow shoulders to rotate forward out of alignment.

5. Contract back muscles to retract shoulder blades back and together while pulling the body in a straight line towards hands.

6. Maintain neutral spine and neck relaxed.

7. Keep core muscles tight to maintain a straight body line.

8. Slowly release the shoulder blades by relaxing the back muscles

9. As you reach full extension in your arms continue to keep the core tight with a neutral spine.

10. Do not lock out elbows

11. Repeat to personal goal.

Garage Workout #2

Garage Workout #2

-        Utilizing a series of equipment that I have accumulated, I created a training program that utilizes both the aerobic and anaerobic systems to develop the entire body.  Each program targets a broad spectrum of muscles groups and works to actively engage the large and small movers.  In addition, each program exploits one area above and beyond the others to encourage stress and change.

Equipment
- Gloves (work, bike, football…just something to protect your hands, more specifically your finger tips)
- Tractor Tire (free from a tire store, weight 80-150 pounds)
- Sledgehammer (8lbs)
- Medicine Ball (12lbs)
- Farmer Carry (some type of suspended weight like a dumbbell, milk crate, log)
- TRX Suspension System (or any other type of suspension type or rope)
- Bar with Weight
- Dumbsbell with Weight
- Heavy Bag
- Skipping Rope

Program
Tire Flip with Plyo Jump (50 ft)
- utilizing a squat lift with a wide base of support.

Sledgehammer Alternating (40 total)
- full extension with a full swing, let the hammer do the work at the end of motion.  Target is the tire.

Medicine Ball Slam (10 repetitions)
- Load ball up to chest, raise above head and slam against the ground. Repeat.

Walking Lunge (100 ft)
- Walk set distance with perfect form.

TRX Chest Press and Tricep Press (10 repetitions, each consecutive)
- Push up position for Chest press.  Keep upper arms locked and bend at elbows keeping core stable.

Overhead Dumbell Tricep Press (10-15 repetitions)
- Elbows in, core tight, press overhead.

Cross Bicep Curls (10-15 repetitions)
- Wrists facing in through entire range of motion, curl up and across chest and finish at collarbone, repeat.

Heavy Bag Throw with Mountain Climber (100 ft)
- Pick up heavy bag so that it is flat.  From low squat load heavy bag into a front squat position and press overhead while rising from squat, launch heavy bag in one motion.  Once heavy bag lands, complete 20 mountain climbers with hands on bag.

Skipping (100 rotations)

                  Each activity is done to repetition completion or distance completion. Repeat 2-3X

Garage Workout #1

Garage Workout #1

-        Utilizing a series of equipment that I have accumulated, I created a training program that utilizes both the aerobic and anaerobic systems to develop the entire body.  Each program targets a broad spectrum of muscles groups and works to actively engage the large and small movers.  In addition, each program exploits one area above and beyond the others to encourage stress and change.

Equipment
- Gloves (work, bike, football…just something to protect your hands, more specifically your finger tips)
- Tractor Tire (free from a tire store, weight 80-150 pounds)
- Sledgehammer (8lbs)
- Medicine Ball (12lbs)
- Farmer Carry (some type of suspended weight like a dumbbell, milk crate, log)
- TRX Suspension System (or any other type of suspension type or rope)
- Bar with Weight
- Dumbsbell with Weight
- Heavy Bag
- Skipping Rope

Program
Tire Flip (100 ft)
- utilizing a squat lift with a wide base of support.

Sledgehammer (10-20 per side, 20-40 total)
- full extension with a full swing, let the hammer do the work at the end of motion.  Target is the tire.

Reverse Medicine Ball Toss (10 repetitions)
- Squat load of a medicine ball, extended arms.  Anterior raise of medicine ball and toss up and over.

Farmer Carry with Lunge (100 ft)
- Walk set distance lunging every 10^th step.

TRX Row and Curl Combination – High Row, Low Row, Bicep Curl (10 repetitions, each consecutive)
- Wrists facing down to wrists facing in to wrists facing up with elbows high.

Bar Shoulder Press (10-15 repetitions)
- Elbows in, core tight, press overhead.

Hammer Curls (10-15 repetitions)
- Wrists facing in through entire range of motion.

Heavy Bag Pick Up to Squat to Press (100 ft)
- Pick up heavy bag so that it is flat.  From low squat load heavy bag into a front squat position and press overhead while rising from squat.

Skipping (100 rotations)

                  Each activity is done to repetition completion or distance completion.

HIIT

HIIT or High Intensity Interval Training is a more robust form of the well-known or often used interval training.  It is also called High Intensity Intermittent Exercise (HIIE) or Sprint Interval Training (which is a bit of a misnomer).  It is an exercise strategy that uses short bursts of intense anaerobic exercise with less-intense, yet still challenging, aerobic recovery periods.

HIIT sessions can vary in time, intensity and repetition duration.  HIIT sessions may last 4-30 minutes, vary in heart rate range, and may include as little as three repetitions or as many as 30.

Structure
A HIIT session consists of an abundant full body warm up, followed by three to 15 repetitions of high intensity exercise.  These bursts of high intensity exercise are paired with medium intensity cardiovascular recovery periods.  The high intensity exercise should be completed at near maximum intensity with the recovery exercise at around 50%-65%.
The number of sets or repetitions will depend on the individual exercises, the individual doing them and/or if there are sport specific considerations with energy expenditure or sport specific related times (ex. Shift in hockey, Maximal power performance for a single or low rep movement).

History and Dr. Tabata
An early version of HIIT was named after, and based on, a study in 1996 by Professor Izumi Tabata involving Olympic Speed skaters and their work on a resisted cycle ergometer.  Professor Tabata referred to this as the IE1 Protocol.  This was later followed up with a IE2 Protocol.
The results of the IE1 Protocol were mixed as the test group and the control group (steady state) training both had gains that were not replicated by the other group.  The test group (or Tabata group) had significant anaerobic gains while the control group (Steady State Group) had a greater VO₂ max.
Detractors of this style of training are quick to point this out, while supporters are just as quick to point out that the Tabata group or IE1 Protocol group started out lower and gained more in their VO₂ max overall.

Benefits
The aerobic benefits to HIIT are as follows.  In one study, HIIT was shown to achieve similar biochemical muscle changes and similar endurance benefits in 2.5 hours of HIIT as compared to 10.5 hours of steady state endurance training.  HIIT was found to increase both the resting metabolic rate (RMR) and post exercise oxygen consumption for 24 hours post exercise and may improve VO2 max more effectively than doing traditional endurance training.
The metabolic benefits to HIIT are as follows.  In the past, it was believed that due to the metabolism of fatty acids occurring at around the 30 minute mark of cardiovascular training, athletes or individuals had to meet or exceed this value to notice any significant change in body fat totals.  HIIT has proven to be counter to this idea as it has significant levels of fatty acid metabolism.  However, this may be due to a series of contributing factors.  One being that HIIT combines anaerobic training with aerobic training, thus enlisting more body systems. Or a second, that shows that through HIIT more major and minor muscle groups are enlisted to complete the range of exercises over and above the muscles that would be recruited through a traditional cardiovascular exercise.

Practical Application
As a result of this data I have put together a series of HIIT based training programs that I will share.  The difference with this program is that I superset a series of movements in between the recovery periods to integrate a full body approach.

Here is the first.  Timing, repetition and set count can be altered based on physical ability or availability.

Skipper
            Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
            Lateral Raise (8 reps)
            Shoulder Press (8 reps)
            Hammer Curl (8 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Decline Push Up (10 reps)
Jump Lunge (10 reps, 5 per side)
Prison Squat (10 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Kettle bell swings with squat (10 reps)
Teapot Squat (10 reps)
Kettle bell shoulder swings (10 reps)

Skipping 40 rotations followed by 5 double-unders until you reach 100 rotations
Kettle bell single arm row (8 reps)
Tricep Dip (8 reps)
Kettle bell reverse fly (8 reps)

References:
• Tremblay A, Simoneau JA, Bouchard C (1994). "Impact of Exercise Intensity on Body Fatness and Skeletal

Muscle Metablism". Metabolism 43 (7): 814–818. doi: 10.1016/0026-0495(94)90259-3 (http:/ / dx. doi. org/ 10.

1016/ 0026-0495(94)90259-3). PMID 8028502 (http:/ / www. ncbi. nlm. nih. gov/ pubmed/ 8028502).

• Tabata I. et. al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on

anaerobic capacity and VO2max". Med Sci Sports Exerc. 28 (10): 1327–30. doi:

10.1097/00005768-199610000-00018 (http:/ / dx. doi. org/ 10. 1097/ 00005768-199610000-00018). PMID

8897392 (http:/ / www. ncbi. nlm. nih. gov/ pubmed/ 8897392).

• Gibala MJ, Little JP, Macdonald MJ, Hawley JA (January 2012). "Physiological adaptations to low-volume,

high-intensity interval training in health and disease". J Physiol 590 (Pt 5): 1077–84. doi:

10.1113/jphysiol.2011.224725 (http:/ / dx. doi. org/ 10. 1113/ jphysiol. 2011. 224725). PMID 22289907 (http:/ /

www. ncbi. nlm. nih. gov/ pubmed/ 22289907).

• Burgomaster KA, Howarth KR, Phillips SM, et al. (January 2008). "Similar metabolic adaptations during exercise

after low volume sprint interval and traditional endurance training in humans" (http:/ / www. ncbi. nlm. nih. gov/

pmc/ articles/ PMC2375551). J. Physiol. (Lond.) 586 (1): 151–60. doi: 10.1113/jphysiol.2007.142109 (http:/ / dx.

doi. org/ 10. 1113/ jphysiol. 2007. 142109). PMC 2375551 (http:/ / www. ncbi. nlm. nih. gov/ pmc/

Note:  Please see a doctor before engaging in any kind of physical activity or training.  I take care of me, you take care of you.

When rubber hits the road (it's punny...I swear it)

It's time to bring out the big boys again and to thank Fountain Tire for being sadistic enough to not only give me access to these but then to give me 5 of them for giggles.  The looks these guys gave me loading them up was priceless.  The looks on the Deerfoot that I got were even better.

Welcome home boys, welcome home.

You had better be running.

Ever stare at a treadmill and think "Your not so tough, you're like a sidewalk for sissies."  Followed by "I'm going to kick your @ss."

Me too....awwww twinsies.   (kidding)

I hate to "run".  The slow, steady state plod towards certain death through boredom.  I am a sprinter.  Anything over 100m....I better be in the middle of getting chased by an apex predator.  Sprinting and me though go way back.

Running is the ugly step sister to sprinting.

(all you runners out there...running has it's place too...the back row with nose picker and glue eater)

Today I switched the script.  I set a series of kettlebells at the base of the treadmill (on either side of course) and jacked that bad boy to what I figured would be a good sprint pace.  If it worked out I would be running at a dead heat immediately.  If it didn't I would become intimately acquainted with the stationary bike behind me...and its current user.

Turns out that is roughly 16-17 Km/H.  Sprint for 1-2 minutes flat out followed by the following program for kettlebells:
- Lateral Raises (8-12 rm)
- Shoulder Press (8-12 rm)
- Hammer Curl (8-12 rm)
- Kettlebell Swings with squat (8-12 rm)
- Teapot Squat (8-12 rm)

Note: Cardel Place cardholders.  I know what I am doing, I am on my meds, and the little voices are telling me it's going to be alright.

As soon as that was done it was back on the tread mill for 1-2 minutes at full speed.  I (we) did that three times.

Followed that up with:
- TRX Row
- TRX Pull
- TRX Bicep Curl
Super sets with your partner doing Tricep Dips for the duration of the TRX exercises (they watch you do it and are a little cranky when you are dragging your butt).  Repeated 3x.

Then a light sprinkling of core.

The Human Machine

Often, while reaching for a goal, we stumble and sometimes we even fall.  With this in mind, I am reminded of the phrase “Fall down seven, get up eight.”

This is where I find myself.  I’m getting up.  Recently, I was fortunate (sarcasm) enough to get an “aggressive” strain of Strep Throat.  This not only put me on my butt for the better part of a week but also gave me the shakes, some slight hallucinations (I’ll admit…a little fun) and made me virtually unliveable as I was a sick, grumpy baby.

I also couldn’t train.

Not that at any point I thought to myself “Hey, I should be at the gym.”  Instead it was different variations of “So, this is what hell is like.”  “How much Nyquil is too much?” “Can I actually shake till a filling comes out?” “Will I get more ice cream if I start to sob in front of my wife?”

At some point I started to feel better and made my way back to my training and into the gym.  This is not atypical, rather, it is pretty common for all of us.  Friends, Family, Work…Life comes up and gives us a good swift kick in the gonads.

It’s how we respond to said gonad kick that shapes us and shows our character.

I’ve been lucky though.  I have a dynamite support network.  I have my foundation…my wife.  I have my motivation…my kids.  I also have purpose.  It is related to both my foundation and motivation. 

In previous posts I have spoken about where my training started and my less than altruistic goals (“I want to be hot.”).  My training though has changed and evolved.  I still want to look a certain way.  Hot is not necessarily it.  I have grays, I have scars, I have a patina of “war wounds” that have aged me and are an index to my life.  My tree rings as it were.  Instead I want to be, and look, fit and healthy.  I also want to have a body that can carry me through a lifetime of being physically active with my children.  To see them grow and enjoy all that an active lifestyle can give them.  Not to be slowed down by weight, injuries, a lack of ability or motivation.  I don’t want “can’t”.

(If I happen to elicit a “Mrrrrooowwrr” from my wife or other admirers… it’s an added bonus)

With this in mind I was able to respond to the kick and get back into my training.  Training needs to become second nature and focused towards the idea of being more “capable” in my athletic abilities.  Strength, speed, flexibility, power and stamina need to be increased, developed and maintained.

I continue to be focused by my family, my goals and my desire to be the best possible version of myself.

A capable, human machine.

How bad do you want it?

So here I am...on the treadmill ramping up my speed and feeling my calves cramp up as the little antagonist in my head screams at me give up or start to cry softly.  This is not unfamiliar territory to me.  I'm a bit of a baby when it comes to pushing myself past my comfort zone.  I am very familiar with what I am capable of and, inversely, what is too far.  However, too far is exactly where I need to go to find the success and gains that I want.  First though...I have to deal with the devil.
The little devil inside my head could take the shape of any number of things.  It could be my boss and the lack of a promotion.  The guy who cut me off and risked both our lives for one extra car length.  The teacher who told me "military or prison". The coworker who catches the breaks.  My mother in law who doubted my resolve.  Even...sorry honey...my wife who has always supported me but knows that sometimes I reach too far.  Any of these things can pop into my head and become an obstacle that knows every dark secret, every weakness, every fear.

It does everything that it can to break you and make you less than who you are.  It shows you the worst that could happen or highlights your flaws.  We all have it...this little devil...and how we deal with it defines not only who we are but the character that we are made of.

"Only through struggle can we determine character."

"Character is not learned, it is revealed."

This "strength of will" or "character" is how we should truly see ourselves and how we should truly know our value.  It is the purest form of US.  It is not for others to judge or critique.  It is not for them.  It's for us.

Family and friends shape and forge it with us, adversity and strife burnish it's lustre...but at the end of the day who we are is just that.  Who.  WE.  Are.

It's understanding that the situation or time in your life may be bigger than you are, difficult to overcome and almost insurmountable in it's scope...but still knowing that you are greater.  That you will triumph.  That when the smoke clears and all that's left is all you have...you are still there.

The little dog giving the big dog pause.

So I find myself still on the treadmill.  Lungs burning, sweat filling my vision and every fiber telling me that I'm not good enough...not strong enough.  So, I do the only thing that's left to me and everything that I am or hope to be.

I turn up the speed.

RIVALUS - COMPLX5 PreWorkout

COMPLX5 is a PreWorkout and energy recycler made by RIVALUS.  Full disclosure.  I do not respond well to stimulants and/or caffeine.  I can remember once using a preworkout where it looked like I was breaking out in hives and was vacuuming at 3:00am to kill the buzz.  COMPLX5 is a great preworkout that I have used before, during and after workouts.  I have also used it during a busy day when I needed a boost with no side effects.  I have been using COMPX5 for over a year now with no crash or side effects.  It mixes easily and has a buffer built in.  Fruit punch is great.
I have recommended this to training partners and coworkers.

COMPLX5 is a revolutionary preworkout energy recycler to immediately increase energy, muscle strength and recovery and delay the onset of fatigue during intense training and exercise. Utilizing micronized bi-carbonate, COMPLX5 assists in removing lactic acid buildup from working muscles, pushing off fatigue and improving performance. (from the RIVALUS website)

Mud Hero

The Mud Hero is a mud run event run by Canadians and for everyone.  It is challenging without being elitist and is a place for comradere with all of the mud brothers and sisters.  The people who organize it are driven to put on the best event for everyone and to keep striving for a better challenge each year.

I participated in my first Mud Hero in Kananaskis last year and had a great time.  My daughter and wife came to cheer me on and watch me participate in my first mud run.

The crowd was great and the course was even better.  A ton of fun, lots of great people on the course and the huge mud pit at the end.

I had just finished when I started asking when and where I could sign up for the next one.  A great party afterwards and a group of people with a shared experience, working to their potential and celebrating their victories.

St. Paddys Day...the day the motivation died.

Dear Innis and Gunn, you make a wonderful beverage.  However, I would like to point out that I am a lightweight and was thusly chastised by my loving spouse when I was thoroughly buzzed after I killed one of the "Irish" members of your family.  Decked out in my Irish/Canadian rugby jersey I found myself oddly perplexed at how quickly my weekend motivation "circled the bowl" at the mere mention of kelly green celebrations.  Oh Saint Patrick...if you could only see us now.

However, salvation was in sight.  In between bouts of trying to eliminate future generations of Innis and Gunn's "Irish" kin (and brain cells), I took a look at the Mud Hero website and some of the upcoming obstacles.  Seems like the boys and girls at Mud Hero have decided to up the stakes this year by revamping some of their obstacles to increase their difficulty and "pucker" factor.

This was a sobering realization for me as the last exercise related post had me crying about running for more than 20 minutes straight.
Tomorrow is a new day...and Mr. Treadmill...I'm coming for you.

RIVALUS - Promasil Protein Powder

RIVALUS' protein powder, Promasil, is one of the cleanest, leanest proteins I have tried.  It mixes great, even with a shaker ball cup, and comes out smooth.  No chalky aftertaste and is filling.

The protein is very lean at 100 Calories and 0 Carbs.  It is also, gluten and soy free, has no fillers (too much protein for anything else to be added) and is sweetened with Stevia.

It's made out of 7 different proteins to cover all the bases.  It's no wonder that so many athletes link their names and their success to a company that spends so much time perfecting a product that has been flooded into the supplement market by too many companies to count.

If you are needing the calories as well as a clean protein source you can always mix the powder with fruit, peanut/almond butter or other ingredients as an increase to the total calories in the shake.
Awesome stuff.  Your other option is to look into their other protein source, Clean Gainer, that is clean but more calorie dense.

RIVALUS Supplements

RIVALUS is a Canadian supplement company started by Dr. Darren Burke.  RIVALUS has a foundation built on the reputation of being a completely clean, banned substance free supplement company.  They have also built a large and steady following of consumers as well as the largest nutrition supplement team of professional athletes in every sport imaginable.

Wonderful company and a wonderful group of people working there.

I plan to do a series on their supplements.  I have tried a lot of different companies, but with RIVALUS I have had great results and no side effects.

Excited to get started and get the results I want.

Running....ughhh.

Been an interesting week for training.  Winter training can be functional for many people.  Goals are reached, boundaries pushed and opportunities experienced.  For me however, winter training sucks.  That being said, I have had to up my "clicks" during my training.  I love to cycle but hate to run, my three events this Summer though are all running and obstacle challenges.  So I thought I would address the "run".

As you've seen in previous posts, the Spartan Race and Mud Hero challenged me physically but also mentally.  Running 5 km on a treadmill or on the road is very different from running a 5 or 6 km race with obstacle stations throughout.  On the one hand.  You may not be running it the whole time (I certainly didn't), but as you meet each obstacle your pace and your energy is challenged.  The obstacles could possibly be cardio based or strength based.  Either way, your training needs to adapt to reflect the event and what type of terrain or obstacles you may encounter.

Now, don't get me wrong.  I understand that for many people 5 or 6 km at a race pace is not considered a challenge, for a non-runner...it's plenty.  Every kilometer is a marathon and every minute is an eternity.

My distances and times are improving and I will, comfortably, complete the races this summer.  However, I feel it's important to discuss the value of the run.

Runners discuss the value of being "in the zone".  That mythical place where Zen Masters and Jedi Masters thrive.

Runners love the zone, bask in it's warmth and count on it for the duration and completion of their events.  This zone is where the mental part comes in.  The "zone" is a mental entity.  Composed of the runner's willingness to compete paired with their desire to complete their goals.  The zone is a tool that is as big, or bigger, than any other part of a runner's tool box or equipment.

I need to find the zone.

As I continue to search for the zone and for my place as a runner...or not.  I will update the blog accordingly.

Spartan Race

Summer 2012
Part II of my adventure to finding some alternative fitness goals was signing up for the Calgary Spartan Race.

It was a riot that should be experienced by everyone.  Fitness, mud, fire and spear throwing. 

Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 1 mile to marathon distances: the Spartan Sprint (3+ miles of obstacle racing), the Super Spartan (8+ miles), the Spartan Beast (12+ miles), and the Ultra Beast (26+ miles - one of two marathon obstacle courses along with Mudderthon). Spartan Race also has a time-trial obstacle course race that is one mile in length, and has a military series in which obstacles are designed by the United States military. Spartan Race's parent company, Peak Races, hosts the Spartan Death Race, 48+ hour extreme test of endurance and resilience. In a Spartan Race event, "participants will confront obstacles ranging from extreme to absurd that gain their inspiration from sources as varied as Spartan training, Navy SEAL training and American Gladiators".^[1] ESPN describes the Spartan Race as "a true test of will."^[2]

Obstacles 
While Spartan Races vary in distance from 1 mile to marathon distances, the obstacles themselves also vary and are unpredictable. Participants must complete the obstacles or perform burpee penalty exercises. Many obstacles are present at each Spartan Race. Unlike other companies, Spartan Race does not provide a course map or list of obstacle to their participants until race day. Frequently presented obstacles include:

1.     Fire jump: participants leap over flames. This obstacle is typically at the beginning or end of a race. The fire jump has appeared in nearly every Spartan Race, though certain venues do not allow fire.

2.     Barbed wire crawl: a crawl through mud under barbed wire. Participants must stay low to the ground as to not get injured by the wire. Crawls range from 20-100+ yards in length. The wire crawl has appeared in every Spartan Race to date.

3.     Over-Under-Through: a series of obstacles in which runners must first climb over a wall, then under a wall, then through a tire or square hole placed in a wall. This obstacle is often repeated three or more times in a row and appears in almost every Spartan Race.

4.     Spear throw: from a distance of 10-20 yards, athletes must throw a wooden spear into a target. If the spear does not stick, a penalty of 30 burpees is assigned. The spear throw is present at every Spartan Race with the exception of state parks that do not allow weapons. Typically, the spear throw is near the end of the race.

5.     Wall climb: as the name suggests, runners must climb over a wooden wall. Walls range from 4-8 feet and are often in sequence. This obstacle may be repeated throughout the course.

6.     Object carry: A signature obstacle, the object carry is often the most challenging. In a Spartan Sprint, this obstacle typically appears once. In a Super Spartan, twice; in a Beast, three times or more. The object to be carried may be a tire, rock-filled bucket, or sandbag. Both the bucket and sandbag weight between 30 and 70 pounds. Men must carry heavier objects than women.

7.     Herculean Hoist: athletes must hoist a cement block or heavy bucket off the ground using a pulley system. This obstacle is similar to the "lat-pull" exercise machine, but is more difficult because the rope is often muddy and slippery.

8.     Tyrolean Traverse: Spartans must traverse a single rope that is hung horizontally between two posts or trees. The rope is hung over a body of water, so if competitors cannot traverse the rope, they will fall into the water and swim.

9.     Traversal Wall: the traversal wall is similar to a bouldering wall.

10.  Slippery Wall: a wall built at an incline (roughly 45 degrees) that is covered in soap or grease. Runners may try to sprint up the wall or use a rope for assistance.

11.  Gladiator Arena: before the finish line, athletes must pass through the "gladiators" who try to knock down runners using their pugil sticks.

 (Taken from the Spartan Race Wikipedia Page)
Spartan Race Calgary (August 17, 2013)
 http://www.spartanrace.com/calgary-obstacle-racing-spartan-sprint-2013.html