Man life gets busy when you get broken, overworked and then top it off with puppies. The one thing that has kept me sane, is my daily tai chi. Somedays its just some simple waist turns back and forth, other days I feel the old short form I almost knew channel through me and my ward off feels as though it brings me the chi that my body is starving for. One cannot burn a candle with an accelerant and
Check out this no equipment workout you can slam out in ten minutes.
60 sec Sumo Jump Squats: 5 sec Rest
60 sec Push-ups: 5 sec Rest
60 sec Burpees: 5 sec Rest
60 sec Curb or Box Jumps: 5 sec Rest
60 sec Full Sit-ups: 5 sec Rest
60 sec Jump Lunges: 5 sec Rest
60 sec 4 Push-ups into 8 Mountain Climbers with a Jump Up: 5 sec Rest
60 sec Bench Dips: 5 sec Rest
60 sec High Knees - knee comes higher than hip height: 5 sec Rest
60 sec Plank: 5 sec Rest
60 sec Snow Angels
Then reward yourself with 4-5 minutes of light walking followed by 5-10 minutes of static stretching. That should give you a great workout for the day and keep your energy level running high. If you have any questions about the proper way to perform any of these exercises, just send an email or comment here in the Blog and Daeley Fitness will provide a safe solution. Remember always, safety first!. You cannot work out again tomorrow if you hurt yourself today. Now get out there and get exercising!!!
A commonly occurring injury in highly active young males is an anterior shoulder dislocation. The majority of these dislocations lead to the development of a Bankart lesion, or in laymen’s terms, a tear deep in the cartilage portion of the shoulder joint. Repair of this injury used to require extensive surgical repair often leaving the shoulder worse off then before the surgery. Advancements in medical science have led to the development of arthroscopic (in the joint w/tools and a camera) procedures to repair the shoulder without the massive trauma that comes from an open repair. I recently underwent such a repair, named the Bankart Repair, in which two metal anchors were inserted into my joint and my cartilage was then sown into its appropriate pocket. Now, just one month later, I am back typing and performing most of my daily activities. The key to my quick return to activity? Moving and Shaking!!!!
One aggressive rehab protocol suggests starting to move the arm after a repair just 3 days after surgery. I was a little more conservative and waited two weeks before I started getting really aggressive with my recovery. Physical therapy hurts, so make sure to prep your mind and body for the beating it has to take in order to repair fully. I started with passive range of motion and began working in my active range of motion as tolerable. Getting those passive range of motion activities in is essential during the healing process to help maintain the level of elasticity within the joint. Shoulders are designed to move, so move they must, or they will freeze, an occurrence worse then the Bankart Lesion itself. So remember if you get hurt, get the proper treatment, and get aggressive with your recovery. Your health is up to YOU!!!
Ever notice how when your schedule is packed with commitments how you just own up and accomplish the tasks? Humans have the potential to do so much, but if you do not set your goals high, you will never know just how much you can achieve. My plan currently is to overbook myself and then make it to everything that I can and only miss things when absolutely necessary. You must be flexible in life, and not come down hard on yourself if you make a mistake. In the words of Bruce Lee, we must all, "be like water" and come to fill all the space that is surrounding us without being overcome by it. We must feel the ebb and flow of energy through ourselves and our world.
Oh and also, check out the facebook page for some new photos of Daeley Fitness having some recreation time up on Mt Baker.
So it has been near three months since I have managed to get some quality work done on the website. Lots of things have happened to get in the way. New job, new schedule, schooling and injuries of various sorts. The fruits of my labor have not been wasted however; I am now certified as an Advanced Cardiovascular Life Support provider, which allows me to perform more advanced interventions should a medical emergency arise when I am training clients.
Good news is, I am back, my schedule is leveling out and I will have more time to put back into the website and to the steadily building Daeley Fitness community. We have some new photo shoots planned in the next few weeks so be sure to check the Facebook page for updates on where we have been getting our workouts in.
Status update on my current workouts: using the bowflex for warm-ups, kettlebells for main sets and then resistance bands to stretch at the end. I am currently trying to stay out of the gym and use more body weight exercising and keep the intensity up without the distraction of walking back and forth to the water fountain. I want everyone to understand and see that working out at home does not require lots of equipment, can be fun and done with only a small amount of free time.
So this happens to me every once in a while, I set aside two days to stay out of the gym to recover, then I get slammed with work for the next ten days and somehow I have managed to miss two full weeks. Has not happened with the gym lately, but the pattern of behavior rears its head in other places. Case in point, its been two weeks since I got back from Vegas, and I have not managed to post anything new for this blog.
Its all about prioritizing. When you have many things to achieve during one day, it helps to have it organized in a fashion that is conducive to your behavioral patterns. I constantly need visual cues in order to achieve all my goals in one day. Sometimes, when I get behind however things seem to snowball out of control and I almost have to start fresh or feel like giving up.
These setbacks in progress can be frustrating, and lead to poor decision making. To overcome this, I have tried to develop healthy outlets for stress. Any activity which engages the body physically can become a venue for stress removal from the body. The carpenter works with wood, the welder with fire and metal, basically any skill can become an outlet to channel the frustrations of the day/week/month into something constructive. For many of us, the gym is becoming our outlet, and a way to help track what we are producing we can create our own visual mementos including pictures and videos of before and after fitness plans. Visual imagery is only one way to elicit change however, some may benefit from audio support, or even olfactory (scented workout rooms anyone?) stimuli to help create strong mind body connections. These connections will help keep you focused on pushing forward, and avoid getting trapped in the two day to two week cycle.
So plans have been finalized. We will be in Vegas April 29th until the am of May 3rd and I am excited. I plan to get at least one day of filming doing tons of exercises out in the Mojave!!! Fitness with cacti, its gonna be great.
On a totally different note, I was discussing the differences between training for size, or to be as big as one can be, versus training for speed. power and agility. Now don't get me wrong, I certainly look in the mirror and think. "Man, I totally want to get my chest a bit bigger still." but thats never been my be all end all. My goal has always been to be powerful. To do that, I believe that one must compact one's self into the a cocked slingshot , waiting to strike. Think about the physique of our US Navy Seals, they have HUGE legs, and HUGE abs. This is so that they can travel quickly, for long periods of time with a heavy load, and still be ready for combat at any second. The type of training to provide the body with that type of strength comes from constantly pushing yourself both physically and mentally, not just constantly lifting larger and larger weights. If you start a 60 sec interval of crunches make sure you finish that 60 seconds no matter how bad your abs are burning. Educate yourself about the activities your engaging in constantly let your routines evolve. The awesome thing about fitness, is that theres a million and one ways to get healthy and get fit, the secret is finding the one that works for you. My secret is wanting to fly. As a rational being I understand that I physically cannot fly, but by learning to run fast, jump high and roll well I can trick my body into thinking I can fly into just about any situation.
What a fantastic day. It started out slow and steadily built steam all day, the weather threatened to stifle filming but in the end we got some great footage and a great workout outside. I have been doing a lot of research into principles of plyometrics lately and I am finally seeing some DRAMATIC results in the gym. Check the facebook page for some great pictures of applying some of the concepts. The main principle of plyometrics is that our muscles are capable of achieving greater tensile strength, power and flexibility if they are extended prior to contracting fully. One example of this would be to perform a "clapping pushup" in which the exerciser pushes lowers themself to the ground then explodes up off the ground and clapping the hands together before catching oneself and safely descending back to the ground. In order for plyometric exercises to be performed safely, they must be peformed with a licenses coach or personal trainer and safety gear should be taken into consideration.
So last nights class was great. I got my butt kicked by some strong legs holding the roundhouse bags. We have some serious power supporting us through our forms. 2 minute rounds with 1 minute of rest in between for 20 rounds. I spent the last ten rounds fighting through the heavy bags myself. Each different shape of heavy bag serves its own purpose; the longest ones are for practicing kicks and leg strikes while the top heavy bag is especially for training the uppercut. Each day I train with Sifu I feel blessed to have found such an amazing teacher. Taking his classes has added new facets to how I train clients myself. It is a thrice weekly reminder that one can never learn to much about the body and its movements, and also that I currently know so little. Most importantly it is a reminder of how amazing my life has become over the last 15 months and how anyone can change their current station with just a little help and a lot of love. So if your out there struggling, make like Peter Pan and find just that one happy thought. Its all you need to start the cycle. Then just hang on to it and never look back.
We volunteered for an area MS walk and helped out by manning a first aid station while all the walkers made the 5k for charity. Nobody was seriously injured, and only one band aid had to be sacrificed!
It was great to see so many people turn out to raise money to help fight a debilitating disease. Multiple Sclerosis (MS) is an inflammatory disease that attacks the nervous system with no current cure. Proper nutrition and exercise may help alleviate some symptoms and diminish the number of "flares" of the disease. We hope to be able to volunteer more outside as it continues to get warmer. Remember get active, and get happy!!
About The Author
Tristan Daeley is an ACE Certified Personal Trainer, an Emergency Medical Technician, and Mental Health Assistant in Whatcom County. He has received his Masters of Science in Psychology and BA's in Psychology and Government. Currently, he is pursuing a post-graduate certificate in Applied Behavior Analysis to further build upon his behavior modification knowledge to help people be happy and healthy in body and mind...