Longevity! It feels great to revisit Durango after more than two decades and still be at progressive level of mountain biking deep into my 40’s. ...
Sep 9
Longevity! It feels great to revisit Durango after more than two decades and still be at progressive level of mountain biking deep into my 40’s. After a summer of riding/hiking high alpine terrain, Durango did not disappoint! Being here again after so many years it is clear to see that dedication to a holistic style of training and health management is what has made the high level of enjoyment of this experience possible.
At @ironlionstudio we teach a progressive form of longevity training. It’s a comprehensive training plan tailored to your training status, lifestyle and personal goals. The personalized programming allows you to reach your highest potential for physical performance, injury resilience, wellbeing and body aesthetics.
When training for a progressive as well as a healthy longevity status, here are a some things to consider:
•Corrective exercise and mobility work is what truly keeps the wheels turning. (no pun intended😉)
•Gut biome-eating a healthy and clean diet with the inclusion of fermented foods like pickles and kombucha increase the production of hormones and neurotransmitters like serotonin that come from your gut.
•Allopathic load-balancing the cumulative stress of work, lifestyle and exercise. More exercise is not always better in most circumstances but a balance that allows your body to stay adaptable.
•Being present in the moment of experience is worth its weight in gold!
#kettlebell#kettlebellworkout#kettlebells#kettlebellswings #personaltrainer#personaltraining#personaltraingstudio#steelmace #steelmacetraining#holistichealth#holisticnutrition#holistichealthcoach#holisticliving#longevity #longevitylifestyle#longevitytraining#strength#strengthandconditioning#strengthtraining#gut#guthealth#gutbiome#colorado#coloradosprings
Life is not a problem to be solved but a mystery to be lived. Follow the path that is no path, follow your bliss. 🏔🤙🏾🚲
-Joseph ...
Aug 1
Life is not a problem to be solved but a mystery to be lived. Follow the path that is no path, follow your bliss. 🏔🤙🏾🚲
-Joseph Campbell
.
#personaltrainer #personaltraining #strengthtraining #strengthandconditioning #strengthandconditioningcoach #holistichealth #holistictraining #kettlebell #kettlebellworkout #kettlebelltraining #kettlebelltrainer #steelmaceworkout #steelmace #steelmacetraining #steelclubs #steelclubsworkout #mountainbike #mountainbiking #mountainbiker #mountains #mountainbikelife #mountainbiketrails #mountainbiketraining #monarchcrest #monarchcresttrail #quotes #josephcampbell #vanlife #48timesaroundthesun
You never know how strong you are, until being strong is your only choice.
-Bob Marley
Robert Nesta Marley would have been 77 years old ...
May 11
You never know how strong you are, until being strong is your only choice.
-Bob Marley
Robert Nesta Marley would have been 77 years old today. Here is a tribute to the great influence he has had over my life and hence the namesake of this studio. Bob’s message was political, spiritual and promoted peace, love and justice for all. Many years after his passing it is amazing to see his light still shining though his offspring and the many artists he has inspired. We’re gonna be Iron like a Lion in Zion.
#bobmarley #bobmarleyquotes #bobmarleymusic #bobmarleyandthewailers #kettlebells #steelclubs #steelmacetraining #personaltrainer #personaltraining #healthcoach #coloradosprings #colorado #studio #healthandfitness
Foundation to flow state!
The foundations of kettlebell lifting start off as cues, concepts and instruction. Once the form has been refined and ...
Apr 22
Foundation to flow state!
The foundations of kettlebell lifting start off as cues, concepts and instruction. Once the form has been refined and the reps are put in you transcend the conceptual phase and move into the kinesthetic realm. This is where you have developed automatic default systems to operate from, where you are executing movement by using feel and confidence. Once you have arrived at this point you can let go of thinking and be in a flow state during training and ultimately sports competition or recreational endeavors.
When you are first learning to execute a basic kettlebell swing you are juggling the concepts of core bracing while the ventilation is elevated. A kettlebell swing is performed at a speed where the inter abdominal pressures and power breathing need to be seamlessly synchronized with no luxury to “think” about it. This finally gets trainees out of their head and into their body performing by “feel”. I enjoy the process of watching clients start off scratching their head at cues and concepts, evolving to executing and developing defaults systems that allow them to perform at higher levels.
Here at a classic landmark for mountain biking in Colorado Springs (Buckhorn summit). To get to this spot you have put in a little work. The top of Buckhorn is about 2700ft of climbing from the studio. All the foundational work put in this winter has definitely paid off. It was nice to reach a flow state while being forged in the fire of hard effort. A higher meditation!
Foundational program for Mountain bikers:
-Double Kettlebell front squats
5 x 3reps
-Double kettlebell cleans
5 x 5reps
-Double kettlebell front step lunges
3 x 5reps
-Two arm kettlebell swings
Tabata protocol (20secs work/10secs rest x 5-9 rounds)
I hope everyone put in some work and found their flow state today ☀️🏔🤙🏾!
#kettlebell #kettlebells #kettlebellswings #kettlebellflow #kettlebelltraining #mtb #mtblife #mountainbike #mountainbiking #flow #flowstate #feel #training #default #coloradosprings #colorado #coloradolife #personaltraining #personaltrainer #coaching #coach #holistichealthcoach #cheyennecanyon
The fool who thinks he is wise is just a fool. The fool who knows he is a fool is wise indeed.
-Buddha
After being steeped in the ...
Mar 16
The fool who thinks he is wise is just a fool. The fool who knows he is a fool is wise indeed.
-Buddha
After being steeped in the vortex energies of the Sedona desert 🏜 for several days, self reflection becomes clear. The desert beauty starts to become an unblemished mirror 🪞 to the true nature and status of the inner-self. Just like a mirror on the wall where you check your hair, you can choose to look away or avoid it, but it is there. Looking into the mirror of the inner self is not a comfortable or romantic experience. It involves looking into your shadow and seeing flaws and shortcomings. But just like physical training when you address your weaknesses you become a more resilient and balanced human being, where you can truly focus on providing value to others. True strength comes from within.
#sedona #sedonaarizona #mountainbike #mountainbiking #mountainbikes #specialized #specializedenduro #specializedbikes #kettlebells #kettlebellworkout #kettlebellworkout #kettlebelllifting #steelmacetraining #steelmaceexercises #strengh #selfreflection #colorado #coloradosprings #personaltrainer #personaltraining #studio #holistichealth #holistictraining #physicaltherapist #physicaltherapy #floattank #floattank #onestopshop #personaldevelopment #innerself #truestrength
Stability precedes mobility! When working on key aspects of mobility training, one often overlooked element is the focus on creating stability first. ...
Dec 30
Stability precedes mobility! When working on key aspects of mobility training, one often overlooked element is the focus on creating stability first. Stability (in the core) is the key that gives the nervous system the ability to unlock, allowing the muscles in the limbs to relax and create movement. Without true core stability the distal muscle in your arms, legs, neck etc will try to solve that problem by getting tense, restricting range of motion along with a fluid transfer of locomotion. When practicing mobility work it is necessary to create a stable anchor so the joints and limbs feel safe enough to let go. During mobility work It is also imperative that you work within your legitimate range of control, which means don’t yield stability or create joint translation to achieve end range.
The Arm Bar is a prime example of proper mobility training. In order to manage the kettlebell, the core must be locked into a stable cylinder. The loaded side glute is the engine that rolls the cylinder, prying into hip and shoulder restriction to create mobility. The more strength you develop to maintain a solid core cylinder, the further you can roll over and pry into tight restricted areas. When first learning the arm bar it is ideal to use a very light kettlebell for sets of 2-5 reps. Once you have some mastery of the movement it is a good idea to explore a higher caliber weight that cues the above objectives and keeps you honest. Here in the video l have an 88lb kettlebell popularly known as the “bulldog”. To sacrifice even a small increment of core stability to achieve a false range of motion is not an option. To learn more about kettlebells, stability and mobility training please check out @ironlionsrudio.
#kettlebell #kettlebellworkout #kettlebelltraining #kettlebellorigins #kettlebellexercises #kettlebellstudio #kettlebellarmbar #armbar #personaltrainer #personaltraining #strenghtandconditioning #strengthandconditioningspecialist #cscs #coloradosprings #holistichealth #physicsltherapy #stabilitytraining #mobilitytraining #core #coreexercises #corestrength #coretraining
Quality of life! When it comes to cultivating a heathy lifestyle true fitness is the foundation that allows access a quality of life that is not ...
Nov 8
Quality of life! When it comes to cultivating a heathy lifestyle true fitness is the foundation that allows access a quality of life that is not affordable without a well functioning body. The most enjoyable feedback l receive from my clientele is the adventure and recreation they are able to endure when they go on vacation. Having a high functioning and resilient body allows you to recover and get healthy returns of well-being from consecutive days of activity. This also aptly applies to day to day life and athletic competition. Here at Iron Lion we educate how to build a performance/injury resilience dynamic that allows you to obtain the most out of life. Please checkout @ironlionstudio @ironlionpt to learn more.
.
#kettlebell #kettlebelltraining #kettlebellswings #personaltrainer #personaltraining #physicaltherapy #mountainbiking #desertlife #lifestyle #steelmaceeducation #strengthandconditioning #holistictraining #ironlionzion
Breathwork! Along with stability and mobility, breathing makes up the foundational basis of movement. In order to move healthfully in all regards we ...
Jun 25
Breathwork! Along with stability and mobility, breathing makes up the foundational basis of movement. In order to move healthfully in all regards we must have proper ventilation and mechanical breathing patterns. To achieve higher states of health and consciousness we can alter our chemistry and nervous system function by taking awareness and control of our breathing pattern. There are a myriad of breathing styles and protocols that will achieve these objectives but the one major common denominator is nasal breathing. Nasal breathing allows you to develop CO2 tolerance, increase systemic nitric oxide levels and have modulation of the sympathetic-parasympathetic nervous system. Whether you are learning how to pressurize for a lift or embarking on meditation work nasal breathing is the head cornerstone of the practice.
Studies indicate that it takes athletes approximately 18 weeks to acquire nasal breathing as a natural default.
To help create this default, my recommendation to my clients is to hold a small sip of water in their mouth when ventilation is increasing. This will “encourage” nasal breathing during very challenging sets, hills or trail sections where they may default to gasping through the mouth to sustain activity.
Some books l recommend are “Breath” by James Nestor, “Breathing for Warriors” by Dr. Belisa Vranich/ Brian Sabin and “The Oxygen Advantage” by Patrick McKeown.
Here in the photo at 12,000 ft, the high country mountains have been my greatest teacher of breathwork 🏔🙏🏽⛰❤️🏔🧘🏽♂️.
.
To learn more about healthy breathing practices for exercise and beyond please come checkout @ironlionstudio @ironlionpt.
#breathe #breath #breathwork #breathworkhealing #breathworktraining #meditation #nasalbreathing #nasal #nitricoxide #co2 #altitude #highaltitude #kettlebells #kettlebell #kettlebellworkout #kettlebelltraining #steelmaces #steelmace #steelclubworkouts #steelmaces #strengthandconditioning #personaltrainers #personaltraining #physicaltherapy #physicaltherapist #coloradosprings
Hidden gem! On the subject of the Turkish Getup (TGU), we often discuss how it links the majority of the basic movement patterns in one great ...
Jan 27
Hidden gem! On the subject of the Turkish Getup (TGU), we often discuss how it links the majority of the basic movement patterns in one great exercise. The hidden gem that is oftentimes overlooked in the TGU is the concept of “spinal segmentation“.
When l teach people how to use their core under loaded situations l typically use the analogy of making a solid, pressurized cylinder to create a stable platform for movement. While this is appropriate for the majority of loaded movement patterns it is not the only way the core and spine is designed to transfer force during movement. Spinal segmentation can be generally defined as the ability to move one vertebrae at a time going in or out of spinal flexion. This skill is particularly essential to maintain thoracic mobility and interact with the ground effectively in sports like jujitsu. Without the ability to segment, the thoracic spine becomes ridged and sacrifices movement from the stable platform of the sacral-lumbar region. This limits healthy options for movement in various athletic scenarios and causes low back pain. To emphasize segmentation with the TGU you can drill the first part of the movement where you roll to the elbow and immediately back down. Here Calvin is performing a full TGU. Notice how he rolls up and back down to the floor. The TGU can be considered an integrated progression from the standard “cat and cow” entry point to spinal segmentation education. The TGU movement teaches the athlete how to transition back and forth between a ridged cylinder and a snake like function of the core. For more information please checkout @ironlionstudio @ironlionpt
#kettlebell #kettlebellworkout #tgu #terkishgetup #terkishgetups #spinalsegmentation #spinalsegmentalmovement #personaltrainer #personaltrainingstudio #strengthandconditioning #physicaltherapy #physicaltherapist #physicalhealth #sports #jujitsu #core #thoracicmobility #thoracicoutletsyndrome #thoracic
Paradigm shift! When assessing how well a rehabilitation program is designed the new Gold standard is “How far away is the squat rack from the rehab...
Jan 26
Paradigm shift! When assessing how well a rehabilitation program is designed the new Gold standard is “How far away is the squat rack from the rehab table”. To have a synergy between manual rehabilitation, movement education and mechanical loading is a critical link to getting back to play or a state of well-being in a short time frame.
Research shows that rehab programs have faster returns when you can immediately integrate the new access of range of motion with movement patterning and mechanical reinforcement (i.e. squats). If you have to drive to another facility to link these objectives you have greatly compromised the process.
Here at Iron Lion Rehab & Performance we have the dynamic of “table to rack” set up for you to have the greatest success and outcome in your rehabilitation programming. In order to fully enjoy and get the most out of what you do it is essential to parallel physical performance with injury resilience. If you are looking for a paradigm shift in the way rehabilitation and real world performance are paired please come check out @ironlionstudio & @ironlionpt.
#kettlebell #kettlebelltraining #steelmaceeducation #steelmace #strengthtraining #strengthandconditioningcoach #steelclubs #steelclubworkouts #slacklinemasters #physicaltherapy #personaltrainer #personaltrainer #personaldevelopment #injuryprevention #injuryrecovery #injury #injuryrehab #performance #performancetraining #injuryresilience #physicaltherapist #dryneedling #dryneedlingtherapy #manualtherapy
The cradle! The offset Archer is one of my favorite landmark positions to integrate the connections between hip and shoulder stability. When loaded ...
Jan 6
The cradle! The offset Archer is one of my favorite landmark positions to integrate the connections between hip and shoulder stability. When loaded with a heavier caliber Mace this landmark takes on different character, requiring a high degree of glute squeezing and core bracing, similar to a conventional deadlift.
Beyond being body organized and prying apart the Mace, there is an overlooked detail I often see being neglected.
Dialing in the “cradle” position of the hand when holding the sphere end of the Mace can mean the difference between yielding benefits or pain with the Offset Archer.
When l see the Offset Archer executed l often see people holding the sphere end with an unhealthy shoulder position, often too internally rotated, with the thumb vector pointing up👆🏾and the pinky vector pointing down 👇🏾! To yield the benefits of this movement it is critical to externally rotate the shoulder and arm to screw it into the Lat shelf. This allows the shoulder socket to have maximum integrity that can stabilize a heavy load far away from the body! If you execute this skill detail properly you will be holding the sphere of the mace in a cradle position of the hand with the pinky vector pointing up 👆🏾! This will be a game changer as far as feedback and stability carryover to other movements. To learn more about the refined points of Mace training Please DM @ironlionpt and l @ironlionstudio to inquire about our introductory Mace class starting this Wednesday Dec. 8, 6-8pm. We have a couple spots still available for this week!
#steelmace #steelmacetraining #steelmaceexercises #steelmaceflow #steelmaceworkout #steelmaceexercise #steelmaceyoga #steelmacewomen #steelmacewarriors #steelmaceeducation #steelmaceyoga #steelmacechallenge #steelmaceclass #coloradosprings #personaltrainer #personaltrainingstudio #strengthandconditioningspecialist #strengthandconditioningcoach #hollistichealth #holistictraining #kettlebell #kettlebellspecialist #kettlebellworkout #kettlebelltraining #physicaltherapy #physicaltherapist #introduction
Two Wolves! An old Cherokee chief teaching his grandson about life...
.
”A fight is going on inside me he said to the boy”.
.
...
Dec 26
Two Wolves! An old Cherokee chief teaching his grandson about life...
.
”A fight is going on inside me he said to the boy”.
.
“It’s a terrible fight and it’s between two wolves.”
“One is anger, envy, sorrow, regret, greed, arrogance, self pity, guilt, resentment, superiority, lies and ego.
The other is empathy, humility, benevolence, generosity, compassion, truth, love and spirit!”
.
“This same fight is going on within you and inside of every other person, too.”
.
“Which one will win? “ The grandson asked.
.
“The one you feed” the Chief replied.
.
-Cherokee proverb .
#strengthquotes #quotes #proverbs #steelmace #steelmacetraining #steelmaceexercises #meditation #kettlebells #kettlebellworkout #kettlebelltraining #personaltrainer #personaltraining #coloradosprings #steelmaceclasses #physicaltherapy #holistichealth #strength #strengthcoach #breathing #breathingexercises #balance #yinyang
Movement snacks! A term coined by Gray Cook for adding small movement drills to breaks and down time throughout the day.
This is a great strategy...
Dec 20
Movement snacks! A term coined by Gray Cook for adding small movement drills to breaks and down time throughout the day.
This is a great strategy to avoid general stagnation, as well as add to the big picture of your overall health and movement goals!
We all find ourselves with free time for short durations in the middle of the day, where it can be hard to focus your energy in a productive direction.
Filling up that small time gap with some healthy movement will refocus your energy and help you maintain a steady level throughout the day. It also helps keep your body primed for when you have the opportunity to do a more extended workout session.
Movement snacks have a cumulative corrective effect on the body when performed consistently. It is also a great way to augment healthy hormone profiles and modulate the sympathetic/parasympathetic nervous system. Medicine!
There are few considerations for choosing a the correct protocol for a movement snack session.
.
Choose a movement or movements that you have a significant mastery of.
.
Select a movement that doesn’t require much warmup and has an easy entry point.
.
Try to apply something that will contribute to your overall goals and not something random you just want to try.
.
Choose movements that are of low to moderate load and technicality.
.
The movements should be
challenging but non-fatiguing.
.
Here in this video is an example of a movement snack l did during a 15min and a 5min break between clients.
If you would like to learn more please checkout @ironlionstudio 🤙🏽🦁💪🏽🏋🏾♂️!
#carries #loadedcarries #resistancebands #slackline #bosu #movementsnack #movementismedicine #kettlebellworkout #personaltrainer #coach #movement #movementspecialist #steelmace #steelclubs #correctiveexercise #fms #coloradosprings #personaltrainingstudio #strenthtraining #strengthandconditioning #holistic #holistichealth #physicaltherapy #foundation
Scapular stability! To perform dynamic movements of the arms as well as high force/tension, we need to have stability of the shoulder joint complex. ...
Dec 15
Scapular stability! To perform dynamic movements of the arms as well as high force/tension, we need to have stability of the shoulder joint complex. The shoulder is composed of four major joints that all need to network and move in concert to throw, crawl or transfer resistance healthfully. Scapular stability is the foundation preceding healthy upper extremity movement and mobility.
A stable scapula can be visual identifiable by a flat compression of the scapula blade against the ribs with no winging. This can be screened in a variety of positions and movements that you or your clients are performing. In no circumstances should you be able to see or palpably feel the ridge of the scapula protracted away from the ribs!
When we think of scapula stabilizing movements we often default to band work or arm bar and get up work with Kettlebells, which is correct! An often overlooked movement for scapular stability is the variety of loaded hinge movements. The basic conventional deadlift or its variations should be at the foundation of your shoulder rehabilitation program or your should seek out another therapist/trainer 😉!
This movement creates the postural foundation for the scapula to sit properly on the rib cage. It also builds a rock solid integrity between your shoulder and hip girdle, forming that all important “Lat shelf”. Here in this video l am performing a one arm deadlift with a 68kg(150lbs) Kettlebell. This form of a deadlift was very popular during the physical culture days when Kettlebells of this size were commonly hanging around at your local courage corner. This movement can easily be performed with a barbell but l like the way a Kettlebell puts the center of mass directly below the shoulder and adds a cumbersome nature to the lift.
The key point in this movement is to resist to rotational force of the offset weight. Kettlebells 32kgs and up would have a good training effect for an athletic client. If you would like to learn more about shoulder health or just play with some old school physical culture size strength tools, come checkout @ironlionstudio.
#onearmdeadlifts #onearmdeadlift #shoulderworkout #kettlebells #kettlebellworkout #kettlebelltra
A narrow corridor! When l first started to research Mace/Gada training, this was the first instructional que that l can remember hearing to execute a ...
Dec 12
A narrow corridor! When l first started to research Mace/Gada training, this was the first instructional que that l can remember hearing to execute a perfect swing technique. At the time there was very limited information on this type of training other than traditional videos from India on YouTube. Then l saw a video of a modernized version of Mace training by the one and only @mr.maceman Rik Brown. Now his technique of a “narrow corridor” has been passed on by many strength schools and instructors with great success.
The narrow corridor is a technique that allows both safety and efficacy in the swing movement. You can see in this video that l could actually swing the Mace in a narrow hallway. This is executed by keeping the Mace very close to the body, both posteriorly and anteriorly as it swings into the pendulum.
There is a big learning curve from the point of holding a Mace in front of you, to actually “sending it” over your shoulder for a 360 swing. Kinesthetically knowing your key landmark positions is crucial to knowing where to dump the Mace over your shoulder and also how to receive it once it has made a 360 degree rotation.
If you are interested in learning how to use a steel Mace, please come join @ironlionpt and l for an introductory class @ironlionstudio on Wednesday, Jan. 8th @6-8pm. You will learn the foundations that will allow you to operate a Mace safely and effectively!!! Please DM us to sign up and for more details.
.
.
#coloradosprings #kettlebellworkout #kettlebelltraining #kettlebells #kettlebellexercises #steelmace #steelmacetraining #steelmaceflow #steelmacewomen #steelmaceworkout #steelmaceworkshop #steelmaceworkshops #steelmaceeducation #steelmaceyoga #steelmaceexercises #steelclubs #steelclubtraining #steelclub #steelmaceclass #personaltrainer #personaltraining #personaltrainingstudio
