The 5 best reasons NOT to workout!

By Dave Bender

You know that sinking feeling you get when you think “Hey, I really should take some time and get myself healthy (again). January is right around the corner and this year. This year is gonna be different!”

Well stop, stop saying that this is the year. This is NOT the year. This year is just like last year, and the year before that. In my 10 + years in the business of getting people crazy healthy, and wicked strong I have found out the truest reason’s why you shouldn’t start working out this year.

 

 Here are the 5 best reasons NOT to workout!

 

  1. The weather is TERRIBLE today!

    The 5 best reasons NOT to workout

Funny thing about the weather is that you aren’t kidding. It’s hot, it’s cold, it’s snowing, it’s raining, there is wind and hail, and lightning, and sleet, and who knows what else. Last time I checked though you probably get up everyday and go to work in a climate controlled office, or at least a place with a roof. Equally ironic, is that almost all gyms are also inside of buildings with heat, lights, and a roof. Some have better playlists than other though, but don’t quote me on that.

 

  1. My kids have…

    The 5 best reasons NOT to workout

Yep they do, they have all of those things and then some. Do you know what they will remember though? Mom and/or dad being there on their graduation, wedding day, first born, second born, seventh born… See where I am going? It is highly possible that your kids don’t have anything going on at 5am. You don’t even have to leave your house. You could take 30 minutes a day to take care of yourself so you are there when they will want you to be down the road. Then again… there is always sleep, right?

  1. Working out takes SO MUCH TIME!!!

    The 5 best reasons NOT to workout

Yes, I said it. You can change your long term health in roughly 3 months if you workout for 30 minutes a day, 3 to 4 days a week. That is definitely NOT worth it. I mean seriously, that is like 18 to 48 hours of working out over the course of 12 weeks. I don’t know about you but that is far too much time spent on looking and feeling better, and not on Game of Thrones.

  1. Eating ONLY Broccoli and Broiled Chicken EVERY DAY!!!

    The 5 best reasons NOT to workout

Here are the cold hard facts. You want your body to look like that last super hero movie you just saw. RIGHT? Well you have to change how you eat. Just broccoli and chicken… and bacon, cheese, beer, wine, bourbon, tacos, sushi, eggs, spinach, doughnuts, and I think even cookies… Actually you really can eat all the things you always have eaten. You just you need to make some hard choices, like 1 oreo, or the entire sleeve of oreo’s…. Hmmmmmm.

 

  1. It’s SO EXPENSIVE!!!

    The 5 best reasons NOT to workout

You are absolutely right! It is expensive, really expensive. I mean if you actually hire a professional to help you. (which will save you time.) Like you do when you take your car to a mechanic. Or get your teeth cleaned at the best dentist in town. OR trust your fiscal future with a financial planner.

That being said you can do it on your own, for FREE. There are about 10,000 + workouts posted on Youtube that you can do at home. Or even at the $10 a month purple box fitness place. Hell, our Youtube page is full of FREE advice, and workouts. Although that leads to a different conversation, how much is your time worth? (If you are unsure you should read this article.)

Here is the kicker though, do you know what is more expensive? Diabetes, joint replacement, daily medication, and medical bills… Just something you should consider if you want to start workout or not.

 

In summary:

For those of you who want to start working out this year. DON’T. Save yourself time, money, and some peace of mind in that the owner of one of the best training facilities in the area talked you out of a sweaty, well rested, more active, sexier you.

Now where are the doughnuts?

Mind Your Movement: The Plank

Mind Your Movement: The Plank
By: Ian Cutting

The plank is an incredibly effective full body exercise. Planks force you to contract every muscle you have, creating high levels of tension. This tension helps you build body awareness and stability.
They require total body engagement, and emphasize core and hip stability. This translates into improved performance in many other exercises, such as push-ups, pull-ups, squats, and kettlebell swings.
Learning how to plank correctly will improve your abilities both in and out of the gym, and they are far more than a contest to see how long you can stay propped up on your elbows.

Enter the “hard-style” plank.

So planks require engagement, create tension, build stability, and increase awareness, but what does all of that training jargon even mean? More importantly, how do you planks and how can all of that help you? Well, let’s keep it simple, practical, and break them down so they can help you build yourself up.
The Setup: Make your way to the floor, with your…

 

1) Forearms on the ground, with elbow directly below shoulders.
a. Elbows bent at 90°.
b. There is a straight line from your shoulders, through your elbows, to the floor.

2) Legs extend straight out behind you, and are close together.
a. Toes are down.
b. Knees raised up off the floor.

3) Back and hips are straight, level.
a. Hips are not arrow /\ shaped, pointed up towards the ceiling.
b. Back is not U shaped, sagging down towards the floor.

 

This is the setup. Now, let’s get to all of that fun engagement and muscles and stuff we talked about earlier.
A true, hard-style plank means that every muscle is tight, preventing anything that might knock into you from pushing you around. Your body is a true plank, locked into one solid, immovable position. Here’s how it goes.

The Exercise: You’re all setup. Let’s plank.

1) Squeeze your glutes and core, with everything you’ve got.
a. “Squeeze your cheeks”. Think of your butt eating your shorts.
b. “Rock-solid abs”. Tighten, brace yourself, as if someone was about to punch you in the gut (which, you know, someone might).

 

2) Squeeze your legs, with everything you’ve got.
a. Tighten you thighs (quads and hamstrings), and lower legs (calves)
b. Straighten, squeeze.

 

3) Squeeze your back, chest, shoulders, and arms, with everything you’ve got.
a. Keep your neck and face relaxed.
b. Everything from your fingertips to your toes is now tight and on fire.
c. Breathe normally.

 

Hold this position, with your arms, shoulders, back, core, hips, and legs all tight.
And last but not least, to finish bracing and locking yourself in.

 

4) Try to “pull the floor together”.
a. Pull your elbows towards your toes.
b. Pull your toes towards your elbows.
c. Picture yourself crinkling, folding up the floor beneath you.

 

The plank creates full body tension by forcing you to contract every muscle you’ve got.
Planks alone are an effective exercise and are important to have in your training toolbox.
The principles of a plank (core engaged, glutes tight…) will also help you perform other exercises.
So from now on when are planking focus, and force your body to work. Set up in the correct alignment, squeeze everything you’ve got, and don’t forget to breathe.

If done properly, you shouldn’t be able think about anything other than not passing out, much less be able to hold a conversation.