Patience With Our Progress

Patience With Your Progress Being patient, or having patience, with our progress can be a challenge for a lot of us, but the reality is that this is something that we need to allow for ourselves.

During this process it is important to enjoy each moment of our journey and realize that for the best results to be experienced we must keep in mind that we are in this for the long haul. We are in this for life.

We are doing this to better our life and in each moment we can enjoy our progress. We might have setbacks and failures, who doesn't, but through it all this is our journey and we must own ever step.

Moving forward still, even with any setbacks and failures is what gives us more character to appreciate our journey even more. If nothing else, we will have some pretty awesome stories to tell!

"Personal Best" Synergy Kettlebell Workout Theme

Personal Best kettlebell workout theme 2014 We're excited because Monday we launch a brand new theme we're calling "Personal Best".

Theme Perspective Points The best way to track our own progress is to take note of our best times and best rep count and make a goal to beat those numbers the next time around. The goal is to do even better the next time and we naturally will be stronger after that workout by having the motivation to beat our OWN records.

The only person you should try to be better than, is the person you were yesterday.

The only person you’re competing with is yourself. It is all about finding your PERSONAL BEST. Shoot for as many reps as you can and fight for a little more!

Beat your own PERSONAL BEST records everyday you come into Synergy the next few weeks. Set your goals high and strive to push past them each and every day.

The gym is not a place for judgement, or caring what everyone else around you is doing. The gym is your “happy” time, and it’s your job to make the most out of your time here.

Here's a sample workout similar to what we're going to experience in "Personal Best".

Synergy Kettlebell Aurora gym

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x Mountain Climbers 40x Rope Waves 30x Jumping Lunges or Reverse Lunges 5x Agility Ladder up and down sequence (any type)

You’re In Charge Blaster #1: M8 AMRAP (Your goal is to reach your personal best and next week increase your as many rounds as possible!) 8x Double Half Snatch 8x Burpee Pullups (get chin above hands & mod to Jungle Gym Row if needed)

Personal Challenge: 10 Min (Switch arms every minute. Your goal next week is to go heavier OR faster and increase reps/minute! YOU CAN DO IT!!) One Arm Long Cycle

You’re In Charge Blaster #2: 8 Min AMRAP (Your goal is to reach your personal best and next week increase your as many rounds as possible!) 8x Renegade Rows (1R + 1L = 1 Rep, keep hips low & back straight) 8x V-Situps

Cool Down: “This prepares you for your next workout!” Synergy dynamic floor sequence and foam roll

 

Give it a shot or come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

From Your Coach: Before Every Workout

image The other day I broke one of my own cardinal rules. I was coming off of a stressful night with my son and then woke up early. Long story short, I was tired and unmotivated. So the last thing I truly wanted to do was workout, but I knew I needed to and knew I had to stick to my schedule or I would get out of habit.

Not only that, but I was pressed for time. So what did I do? I jumped right into my workout without first warming up. And I ended up straining a muscle in my shoulder. No bueno!

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My cardinal rule has always been before I ever pick up a Kettlebell, run any steps, perform a single pushup, or do even 1 situp that I made it a priority to always warmup first. Well I didn't follow my own rules and I paid the price.

When we practice a good warmup our joints will release toxins, lubricate with synovial fluid, and the muscles will get lengthened so they're ready for full range of movement. This is important for every type of exercise training, strength and cardio alike.

Personally no matter what I'm doing I always perform our Synergy Dynamics before every workout. Years ago I developed it to take all our joints and muscles, from the top of our head to the bottom of our toes, through all movement ranges. Your mind will be ready and your body will feel ready to train as soon as you're done.

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Warmup:THIS PREPARES YOU FOR TODAY’S WORKOUT!” This is our Synergy Dynamics.

Cool Down:THIS PREPARES YOU FOR YOUR NEXT WORKOUT!” This is our Synergy Dynamics Floor Sequence & Foam Roll.

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Always make it a priority to be at your workouts early enough for a proper warm up and never just rush out to go home immediately after. The cooldown is just as important, possibly even more important even, than the warm up is. Make those to your priority and you will experience even greater results.

So you can become proficient and practice this on your own every time you without, watch the videos I put together that overview both our Synergy Dynamics Warmup & Cool Down Sequences: http://www.bobgarontraining.com/kettlebell-technique-video/

4 Race Day Tips When Running An Obstacle Course Race or Mud Run

Bob Garon Indy Spartan Sprint 2014 Every weekend somewhere there is an obstacle course race going on and thousands upon thousands will run the race and overcome the obstacles. While prepping for the race we can get all excited and forget some pretty important post-race things to do. I have a quick checklist for you so you will go home like a champ.

FOR THOSE OF YOU RUNNING A SPARTAN RACE, TOUGH MUDDER, WARRIOR DASH, OR ANY OTHER CargoZoneOBSTACLE COURSE RACE (OCR) THIS WEEKEND HERE ARE SOME RACE DAY TIPS FOR YOU:

1) Bring a change of clothes, flip flops, 1 trash bag, damp wash clothes in plastic baggies, and 2 towels with you in your car to the race. One towel is to take off excess dirt and water from you post race. The other towel is to put on the seat for when you drive home. The trash bag is to put your dirty clothes and shoes in post race back at the car when you are changing.

2) Use the damp wash clothes to clean off your face, hands, and any other body parts still needing attention. Change by the car with the door open. While one of you is changing a friend (gotta be a really good friend LOL) can hold a towel up so no one sees your diddy doos. LOL!

3) Have coconut water or regular water, and some fruit in the car for you to eat on the way home. Gotta get that energy back up!

4) Have a spray bottle of peroxide ready to go when you get home. Have someone, your spouse or significant other is probably best, to spray you down head to toe, in the nude, with peroxide and GET IN ALL CRACKS N CREVICES. Just stand there and let that sit for 5 minutes like that. This will ensure any potential poison ivy gets neutralized right away. The oil in poison ivy will be deactivated by the peroxide. You will also KNOW where all your cuts and scrapes are too. Ha ha!! Shower after that with strong anti-bacterial soap so any debris gets off.

Please share the link to my article here along to anyone you know will benefit and leave me a comment to me know how you do at your race! -Bob, Girya Warrior

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:  bob@synergykt.com.

OCR Workout 041614 (Obstacle Course Race Training)

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:  bob@synergykt.com.

Freedom Of Exercise

I was reading a Facebook post today from a fellow Kettlebell coach of mine. He was saying how one of his students completed a lower level Kettlebell certification course. This person also practices, and competes in, Kettlebell Sport. What really irked him was that another Kettlebell coach, and also a co-worker to his student, who has completed a higher level certification course was threatening to report this individual because she was performing the Kettlebell Jerk and that movement was not taught until the Level 2 course. My goodness!!! keep-calm-cause-we-are-the-elite

Who the heck gives the right for someone to lift how they want to lift and train how they want to train except the individual. It does not matter what course a person has taken or not taken. Courses are only developed for the purpose of educating the public and generating a business profit for those who lead the course. Both focuses are perfectly acceptable objectives, but just because someone has not gone through a higher level course does not mean that they cannot practice what they want or begin to introduce other means into their own program.

People just need to relax from the elitest mindset, become more personally secure, and allow others to be who they are and express themselves how they see fit.

Keep in mind that the Jerk, Snatch, Swing, Clean, or whatever has been around long long before any of these said courses have. It is up to us to decide how we train our own bodies and what movements we use to do that. Good thing this 'Higher Level' coach didn't see her practicing her double-under technique with the jump rope because that's not even offered in the Level 2 course. The audacity! The outrage! Actually, how quite pathetic in my opinion.

I'd like to hear your thoughts...

-Bob Garon, GiryaWarrior