Last week, I did something that had NOTHING to do with fitness or nutrition that I want to share with you.
In fact, if you do this ONE thing, you’ll find yourself recharged to keep going (even if you find yourself struggling).
I’ll admit… you’ll have a hard time “finding time” to do this, but don’t keep putting it off like I did. My only regret was that I didn’t do it sooner.
Then turn off your cell phone and head to a park if the weather is nice. If not, a coffee shop will do.
Think of 5 people that have made an impact in your life… this can be family, mentors, friends, your significant other… anyone.
Write a brief thank-you card (yes, with a pen. You know, those things with actual ink) to these folks and thank them for how they have impacted you.
Take 30 minutes to an hour to do this… I PROMISE you, it will be worth every second.
Get the card in their hands – it’s an amazing stress reliever (even better than food).
Now with that being said, let’s rock some Q & A from this week…
Q: Mikey, I’m 53 and I have lost 14 pounds so far, but I can’t seem to get rid of my pooch. Anything I can be doing better? – Louise
A: Yes, read this:
7 ways to get abs at ANY age <= Blog Article
It’s a guest post from my friend Shawna… she’s 51 and has two kids, two jobs and yep… she’s got abzzzz.
Q: I’m so much stronger on my right side when doing 1-Arm Shoulder Presses. Anything I can do to fix that? – Leslie
A: Leslie, start the sets with your weaker side and then do the same amount of reps with the stronger side… even if you think you can do more. You can also add one more set to the weaker side.
Q: Got a simple upper body finisher Mikey? – Nick
A: This is a classic that I’ve always loved…Do the following superset as many times as possible in 3 minutes, resting only when needed.Chin-ups (4) Close-Grip Pushups (4)
Note – if you don’t have a Chin-up bar, you can do strap rows or DB Rows (choose a weight in which you can do for 6-8 reps). Crank those reps out 😉
Q: What’s your diet Mikey? Do you use intermittent fasting? – Tracey
A: Yep! I actually practice a daily fast these days… about 16 hours and I eat VERY little during the day. Then at night, I eat a big dinner. It fits my lifestyle perfectly for now. So, a sample day might look like this…
- Breakfast – air (mmm, fresh air) and a cup of coffee
- Between 10 -12 – Coffee with beef gelatin and coconut oil (yep, I’m weird)
- Between 1-3PM – protein shake with almond milk or raw milk (don’t ask where we get it… my wife is a raw milk Jedi)
- Dinner – Yeah baby… 6 oz grass-fed burger including bacon with a huge portabella mushroom stuffed with asiago cheese, large salad
- Dessert – apple with cashew butter (3 TBSP… yeah, I really dig cashew butter)
This allows me some “wiggle room” for my pancakes and one other reward meal each week.
Q: I am unable to perform high impact exercises. Do you have any substitutions for jumping exercises with your finishers? – Dawn
A: The perfect non-impact exercise to replace burpees, jumps and more is the Total Body Extension.
You can watch a video on how to do it here <= YouTube video
Plus, you’ll get bodyweight alternatives to other moves! 😉
Q: I have a squatting problem. I can’t squat with weight on my back for the life of me. I leave my ego at the door and do extremely light weight with good form, but when I start going a little heavy (for me) I feel like I’m twisting or favoring a side and nothing feels right. – Bob
A: Bob – I’ll be straight up with you. I haven’t squatted (traditionally) in years. I use a variety of split squats and Bulgarian split squats. So, I recommend going with Split Squats… you can use a barbell if you have a pulling exercise after that (so you won’t lose grip strength).
Q: Mikey, I just googled “chrome-topped awesomeness” and your picture showed up. That’s cool. Congrats. – Imaginary Person
A: Thanks Imaginary Person! You’re the first (and last) person to ever tell me this info.
Good times with your questions. Have a great weekend and let’s finish this week STRONG!
Mikey, Master CTT
PS – The NEW “Shredding Season” 4-week program is now up inside the Finisher Freak Inner Circle.
You’ll use a series of “seasons” to help you burn fat faster than ever including the hard-to-your core “Swing Season” in Workout A where you’ll infuse KB or DB Swings in with your resistance training…
… or Workout B where you’ll use the hard-to-your-core Ab Season supersets.
Then in Workout C, you’ll use the density season approach, where your metabolism will be revved up until the year 2034 lolzzz.
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