By: Chris Mekota, Internet Lurker
Finally another edition of Chris’s Favorite Reads. My apologies for keeping you waiting so long. I kept telling the RF squad, I’m a star, you gotta let me shine! I consume a lot of fitness articles and blog posts on the daily because I have a problem concentrating for long periods of time. And if the situation arises where Coach Matt and Coach Josh are in their office eating…AGAIN…and you need my help, I’ll be ready (queue Baywatch theme and me running in slo-mo). Here’s my favorite three from this week. You’re welcome. Enjoy!
1 // YOUR ULTIMATE GUIDE TO STAYING FIT ON THE ROAD | By: Mark Fisher
MUST READ for those of you who are planning on traveling over spring break and don’t want to let your fitness go to hell in a handbasket. My personal fave is tip #2 – focus on a few anchor habits. If I’m on a work trip I try to maintain my regular schedule as much as possible. That means getting up early to work out in the broom closet that most hotels call a fitness center and packing adherent snackies and protein powder for shakes to handle the in-between meal cravings. However, if you are on vacation, don’t waste all your time in the resort gym. Although some are pretty nice. Do 25 minutes of solid non-stop work to get sweaty and breathing hard, and then go day drink by the pool. Ask the coaches for hotel workout ideas and recommendations for frozen, fruity libations.
Pro tip: Save space in your suitcase and avoid the checked bag fee by NOT packing workout clothes or shoes. Instead, do nude workouts in your hotel room. Blinds open or closed depends on how voyeuristic you are feeling.
2 // YOU DON’T NEED MORE SELF-DISCIPLINE. YOU NEED NUCLEAR MODE. | By: Nate Green
I love the idea of nuclear mode. It’s a little crazy and uncomfortable but it makes sense. Don’t try to build up more self-discipline, eliminate the need for self-discipline. I’ve had a goal to read a book a week this year and so far I’ve read a total of….1 book. I’ve made excuses that I’m busy or I’m “researching” for this blog post, but I’m really just wasting time on liking pics and posts on social media. Ooooh somebody just posted a new adherent meal recipe. I’ll be right back…..
I am going to try that Freedom app and I’ll let you know how it goes. Most likely it will involve cold sweats and the shakes. I need it though, I can’t be responsible for myself 24/7, that’s why I got married!
3 // HOW TO STRENGTHEN YOUR ANKLES & FEET TO IMPROVE PERFORMANCE & PREVENT INJURIES | By: Dr. Joel Seedman
As someone with a surgically-repaired Achilles’ tendon, a member of team no-calves, and born with baby deer ankles, this article cut right to the core of me. Most of the population have terrible foot and ankle function and it’s limiting our performance, or worse, causing pain in the hips, knees, and low back. Why? Because our body is a kinetic chain! <- trainer talk for everything is interrelated. See I can be a coach.
If you don’t want to read the article here’s the quick and dirty of what you can do to get your feet and ankles working properly.
- Train without shoes on or in minimalist training shoes. My suggestion is to at least do all of your warm up in SOCKS. Keep those socks on. If you got a thing for bare feet, cool, to each his own, but keep it in the bedroom.
- Add the single leg swap exercise to your warmup. See one of the coaches for assistance. We don’t usually hit the ankles and feet really hard in the RF warmups because of time constraints but you can certainly do this PRIOR to your training session or at home. If you are one of those people who show up 5 min into the warm up, then I suggest you get your mind right.
I began incorporating the exercises and suggestions from the article into my training about 2 weeks ago and I definitely notice a difference. Still no calves, though (sad face).
Hope you found these articles and suggestions helpful. If so, check out my last round-up HERE. I promise to be back in May with another edition of my fave reads!