Marcus Smith is the coolest fitness guy I know and he is 100% into every aspect of the world of fitness.
Get the April 23 podcast
Get the April 16 podcast
The notes.
- Bose Soundsport Free wireless
-easy to sync and they connect and stay in the ear and they are bass!
2. Ionic Adidas, nice stretching app
What is new with Marcus and the Volcano run?
Interesting Speedo shots on Kite Beach, time to get bathing suit ready there is still time!
Time, that is the one thing you need to be serious about as you get your mind into training, workouts, fitness, stretching, how much time do you have, where in the day is it and plan accordingly. Be aware of family commitments.
A quick question, I’m a healthy desk bound late 40s female and I need to lose 50 pounds by November - can I do this and what's the best way to do it quickly and safely? I like exercise, but I’m out of shape with the long hours I work. Help!
Thank you!
Ann
-Totally missed out on the bride bootcamp
Arms how to get them in shape a great set of exercises
-Marcus let us talk about this and the aging guys, like me, in the gym… how to age gracefully!
-Flow state this is an interesting one
Stella Grizont, Founder and CEO of WOOPAAH, a company dedicated to helping people and their companies thrive, she summarizes flow state as the experience of complete absorption in a particular endeavor. “True engagement is when we are so lost in the task at hand that we lose a sense of time and space. We even forget ourselves, our ego [and its] ruminations.”
University of Chicago psychologist Mihaly Csikszentmihalyi, father of positive psychology, coined the term flow state. In the 1970s, Csikszentmihalyi initiated one of the largest psychological surveys ever, questioning countless people about the times in their life when they not only performed their best, but also felt amazing.
Csikszentmihalyi began with experts — chess players, surgeons, and dancers — then moved on to Italian farmers, Navajo sheepherders, Chicago assembly line workers, elderly Korean women, and Japanese teenage motorcycle gang members. After taking stock of everyone he spoke with from diverse walks of life, Csikszentmihalyi realized that all of these people felt their best and performed at their peak when they were in the “flow.”
As Steven Kotler, Co-founder and Director of Research for Flow Genome Project, reveals in this Bulletproof Radio (iTunes) podcast episode, anyone can tap into the flow state. “While flow is most traditionally associated with athletics being in the zone — runner’s high — it’s actually ubiquitous. It shows up in anyone, anywhere, provided certain initial conditions are met.”
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Those initial conditions Kotler speaks of are the defining 8 ceristics of flow, which Csikszentmihalyi documents in his book, “Flow: The Psychology of Optimal Experience.” They are:
- Complete concentration on a task
- Clarity of goals, immediate feedback, and a reward in mind
- Transformation of time (speeding up or slowing down of time)
- Intrinsically rewarding experience – an end in-and-of itself
- Effortlessness and ease
- Balance between challenge and skills
- Actions merge with awareness — a loss of self-conscious rumination
How to get moving/motivated when you don’t want to and we all have those days!
A great stretch it works!
You can find many effective stretches to improve your flexibility and range of motion, but one pretzel-like move stands out for its ability to simultaneously work multiple muscles while counteracting the effects of pounding the pavement: The Brettzel. This single full-body movement—which Gary Cook, a physical therapist and strength and conditioning specialist, named after his colleague Brett Jones—stretches you from ankle to shoulder and, while it may not be the only stretch you need, it is one every runner should be doing.
“Most of the time when we discuss stretches or mobility techniques, people focus on one body part or one muscle group,” says Cook. Moves like the Brettzel, he says, actually stretch movement patterns so that they target a whole chain of muscles—specifically the anterior chain (aka the front of the body).
3 pieces of gym equipment to get into!
April 16
Raj, nabil, barry dean, niha, sami, dwyght,mohd, pankar, maureen,mike, Dominic Pushkar
Hannah
Julio
GILLY! WON!
-Q Generally speaking when should we start training for a competition… want to know if training is always on or do we work to the winter and maintain the rest of the time?
-What is the most enjoyable competitive sport you have been part of and why?
Q. suggestions on grip building exercises? Thinking rock climbing.
A bunch of 5 minute workouts… it is all about getting started!
How you know your workouts are too easy!
Hold over from last week!
-Q Marcus why do my muscles burn sometimes when working out?
Q Marcus is there an ideal balance with cardio and weight training, what I really want to know is what kind of ratio will give the most benefit?
Q. Pushups which variety/type will give the best all round benefit?
Q. Training on an empty stomach does that give more effect?
Eating is a big issue with fitness, some low carb suggestions, thought this was a good read.
A nice article on sleep great infographics!
Great facts about running! You are a big runner.
How to walk more!
Thoughts on training with your better half!
Create an environment for success
Benefits of less screen time!
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