Interval Training – Are You Doing It?

Cardio | Weight Loss

The World Champion Workout

Just last week I spent a few days with UFC World Welterweight Champion, Georges St-Pierre, and his most excellent coaching team of Firas Zahabi, Jon Chaimberg, and Phil Nurse. And while some might say I was lucky enough to sit in on a sparring session and a conditioning session, my lungs might beg to differ.

One afternoon in particular, Jon, GSP’s strength coach, lead a group of us through one pretty intense workout.  Indeed, if you think you’re working your intervals hard, try this one on for size.

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The Circuit
 After a strength training session, finish off with the following circuit of exercises:

20 air squats
20 lunges each leg
20 jump squats
20 split jumps each leg
6 burpees

Note: You’re going to perform this circuit all the way through with no rest.  Then, at the end, take about 2 minutes to recover.  It won’t be enough.  But that’s all you get.  Next, repeat the entire thing a second time. Read more…

How to Meditate: Just Allow and Let Go

Chris Willitts | Mind & Meditation

Looking back, I can remember thinking that I wanted to give meditation a try because intuitively it seemed like something that could evolve me. And like many of my good ideas, I never got around to it. None of my friends at the time were into this mindfulness stuff, and because meditation wasn’t really mainstream, it was kind of like an “0ut of sight, out of mind” situation.

Then one day, fate (intention?) brought meditation into my life… I was tasked with developing my own meditation practice for a psychology class I was taking at the University of Michigan. What was nice about this assignment was that we were encouraged to experiment with a variety of different practices, and then decide which one/s that we would explore further. Additionally, we had to journal our experiences over a period of two weeks.

“Man is very tiny if you look at his body, man is very foolish if you look at his mind, and man is tremendously vast if you look at his consciousness. Three things meet in man. The vast, the infinite, meet in his consciousness, in his awareness. That’s what you become aware of when you meditate: boundaries recede and disappear.” ~ Osho

As I sit here recalling my first dance with meditation, it was no easy task. Quieting the mind. The impossible task, right? Read more…

Reiki ~ Redirecting Energy to Support the Now

Rest & Healing | Self-Cultivation

So much is happening around us, it’s no wonder many people are experiencing challenges and increased levels of stress, anxiety, exhaustion, and feelings of uncertainty. As transitions take place, this period of unclarity can be unsettling, and yet with gentle support and non-judgment, the caterpillar naturally transforms into a butterfly.

Clearing stress or getting to the bottom of what is causing anxiety can be analogous to cleaning a pan encrusted with grime. The pan starts off dirty and greasy, which seemingly gets murkier as you scrub. The tough job of scrubbing loosens the stuck debris and then without a struggle the particles of the past easily rise to the surface. Inevitably the debris or stuck emotions clear away with continued persistence and your trust and knowingness is that this is just the process. Once you patiently move through the process, you end up with a shiny new pan that looks nothing like it did before. Read more…

The Low Body Fat Secret Of Bodybuilders And Fitness Models

Food & Nutrition | Muscle Building | Strength Training | Weight Loss

The secret to getting super lean – I’m talking about being RIPPED, not just “average body fat” – is all about mastering the art of “peaking.” Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.

Here’s a case in point: One of my newsletter subscribers recently sent me this question:

Tom, on your www.burnthefat.com website, you wrote:

‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind! Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. Some of them are nothing but skin and bone.’ Read more…

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The Mindful Method: Meditation, Yoga, and Mindful Strength Training

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