Archives for July 2016
So, I know I’m a little late getting this out, with X-Men: Apocalypse having come out three months ago. Still, Sophie Turner’s workout was awesome enough that I didn’t want you to miss it.
Her Trainer, James Farmer, told SELF Magazine that Sophie did three things:
- Kettlebell Training
If you’ve been following the celebrity workouts on this blog for any length of time, you’ll notice how consistently these three workout elements come up for women training for action roles.
22-35 Pound Kettlebells
*That’s 10-16kgs for my metric system friends.
So the first thing you’ll notice, is that Sophie didn’t use 3-5 pound Tracy Anderson weights.
A huge mistake many people fall into, is that they buy one kettlebell, and then never move up in weight. Look, progressive resistance is the whole jam! Working out is all about getting stronger.
Sophie used big, full body movements like kettlebell swings, plank rows (used to be called Renegade Rows, back in the day), and military presses.
Big, basic movements that are as old as dirt. Or, at least, we’ve been talking about them on this blog since 2004. And we have pictures of people swinging and pressing kettlebells from more than a hundred years ago.
Sprinting is another one of those things that’s a huge staple for actresses getting in shape for action movie rolls. It shows up all of the time because it works.
I’m sure some of it comes from that they have scenes where they need to sprint, and it’ll only look legit if they can really run! If you want to feel like an action hero, sprints are one of the ways to build that action hero power and capability in real life.
Again, creating actual strength, power, and skill in real life is a quick ticket to feeling like an action hero.
Sophie Turner didn’t do “cardio boxing”, she did skill work and sparring with her trainer. They’d do mitt work and light sparring, she’d have to block and dodge punches as often as throw them.
There’s something really fun, empowering, and effective about doing skill based workouts. It’s super engaging to work on skills, it’s fun, and we end up doing a lot more work than we would just counting reps. Plus, you get to feel like an actual badass by building actual skill.
Jean Grey vs. Apocalypse
SPOILER ALERT: Ok look, it’s been three months already. I’m going to assume you’ve seen it by now, if you wanted to, so this isn’t a spoiler.
Plus, if you know the character at all, you already know she’s one of the most powerful mutants in the Marvel Universe, and you were probably waiting for this payoff the whole movie:
For as powerful as Apocalypse is, and while Apocalypse was managing to crush all of the X-Men combined, simultaneously on the physical and the psychic front…
…Jean Grey finally lets lose and completely kicks his ass.
Feeling Awesome in Her Body
Sophie Turner mentioned multiple times how much working out impacter her self image:
Exercise has made me feel more positive about my body, less self-conscious,” Sophie explained. “I don’t know if I look any different, but I feel stronger, and I can do more, which is such a good feeling. It’s so liberating.
— Belfast Times
Before I got [the trainer], I went through a bit of a dark place, I was not happy with myself. I think for me, and for every young girl out there, body image is such a big thing, especially if you are in the public eye. People comment on [your appearance] and… Eugh. So when I was forced to get into shape and eat healthily, my skin cleared up and I felt energetic all the time. It totally changed me.
—Net-A-Porter’s EDIT Magazine
Interestingly, strength training produces a positive impact on body satisfaction with or without aerobic training . While both strength training and aerobic training have a positive effect, weight training produces a stronger positive response .
What You Can Learn
Sophie Turner’s workout was all old-school basics that have become action hero workout staples over the last decade.
People tend to way over-complicate this stuff. Lets break it down really simply:
- The point of strength training is to get stronger. In general, stronger = leaner.
- The point of sprinting is to get faster. In general, faster = leaner.
- The point of skill work is to get more skillful. People tend to do a lot of work working on skills because it’s fun.
Getting stronger with kettlebell training, doing sprint intervals, and boxing are all solid components you can build your workout program from. And, not only will they have an impact on your body composition, but they might make you feel like an action hero as well.
1 — Mayhew, J. L., & Gross, P. M. (1974). Body composition changes in young women with high resistance weight training. Research Quarterly. American Alliance for Health, Physical Education and Recreation, 45(4), 433-440.
2 — Ferreira, F. C., Bertucci, D. R., Barbosa, M. R., Nunes, J. E., Botero, J. P., Rodrigues, M. F., … & Verzola, R. M. (2016). Circuit resistance training in women with normal weight obesity syndrome: body composition, cardiometabolic and echocardiographic parameters, and cardiovascular and skeletal muscle fitness. The Journal of sports medicine and physical fitness.
3 — Treuth, M. S., Hunter, G. R., Kekes-Szabo, T. A. M. A. S., Weinsier, R. L., Goran, M. I., & Berland, L. I. N. C. O. L. N. (1995). Reduction in intra-abdominal adipose tissue after strength training in older women. Journal of Applied Physiology, 78(4), 1425-1431.
4 — Cullinen, K., & Caldwell, M. (1998). Weight training increases fat-free mass and strength in untrained young women. Journal of the American Dietetic Association, 98(4), 414-418.
5 — Boer, P. H., Meeus, M., Terblanche, E., Rombaut, L., De Wandele, I., Hermans, L., … & Calders, P. (2013). The influence of sprint interval training on body composition, physical and metabolic fitness in adolescents and young adults with intellectual disability: a randomized controlled trial. Clinical rehabilitation, 0269215513498609.
6 — Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011.
7 — Mazurek, K., Krawczyk, K., Zmijewski, P., Norkowski, H., & Czajkowska, A. (2014). Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females. Annals of Agricultural and Environmental Medicine, 21(4).
8 — Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.International journal of obesity, 32(4), 684-691.
9 — Tucker, L. A., & Maxwell, K. (1992). Effects of weight training on the emotional well-being and body image of females: Predictors of greatest benefit. American Journal of Health Promotion,6(5), 338-371.
10 — Goldfield, G. S., Kenny, G. P., Alberga, A. S., Prud’homme, D., Hadjiyannakis, S., Gougeon, R., … & Wells, G. A. (2015). Effects of aerobic training, resistance training, or both on psychological health in adolescents with obesity: The HEARTY randomized controlled trial. Journal of consulting and clinical psychology, 83(6), 1123.
11 — Seguin, R. A., Eldridge, G., Lynch, W., & Paul, L. C. (2013). Strength training improves body image and physical activity behaviors among midlife and older rural women. Journal of extension, 51(4).
12 — Reel, J. J., Greenleaf, C., Baker, W. K., Aragon, S., Bishop, D., Cachaper, C., … & Hattie, J. (2007). Relations of body concerns and exercise behavior: A meta-analysis. Psychological reports, 101(3), 927-942.
Just wanted to give you guys a heads up — so much new stuff, coming August 1st!
First new workout programs since Fat Loss Happens on Monday. Huge update, different options based on your workout level , videos for every movement, and I’ll be supporting it completely in the coaching program.
Plus, something totally new — I included 15 pages of research, and my notes on the research, to back up why the programs were designed that way. In the past, it was always “This is what’s worked for my clients”, this time it’s “This is what’s worked for my clients and has a strong evidence basis.”
Which brings us to the coaching program.
In the last email, I talked about some of the big changes in the way Georgie Fear, Roland Fisher, and I, are approaching food habits coaching — including why we’re calling them skills now!
Again, we took all of your feedback, and completely re-designed how food coaching works. Lots more options. So many more options for having a food skills program totally customized to your needs. My food skills. Georgie’s food skills. Totally new food skills.
Basically it all boils down to that we’re going to be able to tailor things to exactly what you need to get the results you want.
Different people have different needs, and we’re going to be able to meet you where-ever you are at, and take you to the next level.
It all starts August 1st.
Get excited =)
And, in case you missed the announcement a few weeks ago, I’ve teamed up with the awesomeness of One by One Nutrition that is Georgie Fear and Roland Fisher.
We have something new and amazing coaching program coming in the near future, here’s the quick preview:
- We’re calling them skills instead of habits, which opens up some much more powerful ways of implementing them in your life
- You’ll have total freedom over which skill you work on, and how long you work on each skill, so you can spend more time with the skills that give you the biggest results.
- You’ll have a choice of three levels of coaching, and ability to change level at any time, so you get as much coaching as you individually need to make progress.
Hey, since everyone gives away cool content when they have a sale going on, we’ve got you a hook up on a great flow for hip mobility!
I am Dean Somerset from RuthlessMobility.com and I wanted to share with you a flow that you can use to loosen up your hips.
It is a very nice quick mobility flow that will help loosen up your hips, warm up your hips and get your body ready for your workout or even for the rest of your day.
So here you go, it is called the Butterfly Hip Flow.
Butterfly Hip Flow
#1 – You are going to start with one leg in front of you while you are down into a butterfly position. Make sure you are stretching the hip on the front leg, nice and deep.
#2- You are going to come forward with a short stride. You don’t want the leg to go too far forward, have it close to the knee.
#3 – With your foot at the back, you are going to pivot up into a squat. Then you are going to pivot the knee that was not being stretch. Reach back with the leg of the hip you were stretching. Move the other leg into a butterfly position.
If the words confuse you, here are some photos to help you out….
Butterfly Hip Flow
When it all goes together it turns into a really nice hip flow series.
This is Josh again, and again I dig Dean’s stuff a lot. So much that I hired him to personally create a mobility circuit for me.
So, if you dig active (movement based, strength based) mobility, take a look at his program that’s 50% off: Ruthless Mobility Sale
This is a mobility move that I have nearly all of my clients do. Dean Sommerset, who’s actually my mobility coach, calls it “Canadian Sphnix”
If you’re doing some upper body mobility work, this is a great way to lock in that mobility.
I have clients do tri-sets, which might look something like this:
A1) Two-kettlebell Front-squat
A2) Assisted Pullups
A3) Canadian Sphinx
B1) Spiderman Pushups
B2) One Arm Kettlebell Swings
B3) Three-way Hip Flexor Stretch
It’s always an upper body exercise, a lower body exercise, and then active mobility. That way, you are always getting your mobility work in in the middle of your workouts, and you always have some active rest in between strength work.
So, first check a look at the video for the Canadian Sphinx.
Second, if you’re looking for a great video on this kind of active mobility, that takes into account how breathing and strength/weakness can effect mobility, and how to build strength in new ranges of motion, check out Dean’s program Ruthless Mobility, that’s on sale this weekend.
I like Dean’s stuff so much I hired him. So, I personally use the mobility program he created for me. I’ve watched all of his videos and use his stuff with clients every day.
That being said, whether you buy the program or not, check a look at the free video for Canadian Sphinx. It really is a mobility drill I do with every client, every day. Because desks and computer posture. So, if you desk or computer posture on the regular, this will be really great for you.