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Summer Workout Hack – Get Out of the Gym & Train Outside!

Summer Workout Hack – Get Out of the Gym & Train Outside!


    Summer is officially here for those of us north of the equator. One of the things I like best about this time of the year is that the warm weather makes it possible lift weights outside, just like the cavemen used to train. I don’t know why, but I always make the most progress when I train outside.

    Benefits Of Training Outside

    Lifting weights in the great outdoors offers many benefits over the gym. Below are the most significant:

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    1. The sun exposure you get can help you get your daily dose of all important vitamin D.
    2. Studies show exercising outside helps improve your mood and increases the odds you’ll stick to your program.
    3. You can do exercises that aren’t as easy to perform in the gym like carries and throws.
    4. It’s more fun and social. Instead of simply getting in and out of the gym as quickly as possible you can easily make an even of your workout where you train hard with a couple of friends and then have a barbecue after.
    5. The fresh air is much more refreshing than the stale air of your gym.

    How It’s Done

    1. Find A Space – All you need to perform your workout is some open space. I prefer grass or sand. Working out on either surface allows you to train barefoot which makes the workout even more fun, and challenging. Try to find a location where you have enough room to perform walks and throws for at least 40 yards. This distance gives you enough space to perform dozens of exercises that cannot be done indoors.

    2. Equip Your ‘Gym’ – I like to keep it simple and take 3-4 kettlebells of varying weights. Other equipment that works great are gymnastic style rings and a sandbag. You can also take dumbbells and barbells with you. Even buckets or a duffel bag filled with sand will enable you to get in a great workout.

    3. Build Your Summer Workout – Working out outdoors really lends itself to total body workouts. I like to make each workout focus on either building muscle, increasing power, or improving my overall strength. In addition to that I make sure the workout helps improve my overall fitness levels too.

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    You can do pretty much any exercise outside that you can in the gym. While this is great, I recommend performing movements that aren’t so easy to do indoors. This includes carries, throws, and sprints. One of my favorite things to do is combine a traditional gym exercise like lunges with something like Farmer’s Walks which aren’t so easily to do inside.

    The Workouts

    Below are a couple of workouts that you can use to get started. The first emphasizes muscle building and power. The second workout is designed to help you lose fat and improve your overall conditioning levels. You can perform these workouts 3-4 times a week. I like to alternate them with a days rest between each.

    Adjust each to meet your fitness levels and goals. If you have been training for a year or so, feel free to add a few sets and rest less between each exercise. Those of you who are just getting into working out should perform them as written or rest longer between movements if necessary.

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    Workout 1 – Muscle & Power

    1. Overhead Kettlebell Throws – Throw the kettlebell overhead as far as possible 10 times. Rest 60 sec between throws.
    2. Push Ups (add a clap between each if you’re advanced) – 5 sets of 5 reps
    3. Squat -& Shoulder Press Combination – 5 sets of 5 reps
    4. Farmer’s Walks – 5 walks, carry the heaviest object possible for 25 yards per walk.

    Workout 2 – Burn Fat Fast

    1. Kettlebell Throws – Throw the kettlebell forward as far as possible for 30-40 yards. Rest and repeat 2-3 times with 60 seconds between sets.
    2. Walking Lunges – Shoulder Press Combination. Perform lunges by walking forward and holding a dumbbell or kettlebell for 25-40 yards. Perform a shoulder press between each lunge.
    3. Waiter Walks – Perform 3-4 walks for 2-3 minutes each while holding a dumbbell or kettlebell overhead in each hand.

    Some other great exercises and drills to do outside include:

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    • Drag weights attached to a rope for 20-40 yards for 3-5 sets.
    • Pull ups or inverted rows on a tree branch.
    • Alternate a strength exercise with sprints. This is a favorite of many Olympic sprinters. An example is to perform a set of squats or push ups for 5-8 reps and then immediately sprint for 20-40 yards. Repeat for 5 sets. Rest 2-3 minutes between each.

    Now you have several great ways to not only build muscle and burn fat but get a tan at the same time too. Put your gym membership on hold this summer and give these workouts a try. I guarantee you’ll have more fun than you do in the gym and find that your overall fitness levels soar to new heights.

    (Photo credit: Shot of an Athlete via Shutterstock)

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    Last Updated on February 15, 2019

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

    And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

    Why is goal setting important?

    1. Your needs and desire will be fulfilled.

    Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

    For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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    Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

    After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

    So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

    2. You’ll find out what truly motivates you

    The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

    The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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    We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

    What we think we want will rarely provide us with what we actually need.

    3. Your state of mind will be a lot healthier

    We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

    But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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    What you truly want and need

    Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

    Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

    Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

    When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

    Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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    Nobody needs a mansion or a sport’s car but we all need love.

    Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

    Nobody needs to be famous but we all need peace, calm, balance and happiness.

    The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

    It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

    Now all you have to do is see past the fraud and deception and find the right path.

    Featured photo credit: Unsplash via unsplash.com

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