Basic Movements for Daily Life

Archive for November, 2013


I’ve talked about scales before.  Let’s talk about them again, shall we?

I witnessed an unusual occurrence the other morning at the gym.  It had me shaking my head.  There are two scales at the facility I train and practice in.  I saw a gentleman get on one of them and start taking his weight.  He then stepped off and moved to the other scale.

Now, I do want to point out I don’t know WHY he moved to the second scale.  Perhaps he was having a difficult time getting the little sliding weights to get a balance, I don’t know.

One idea did cross my mind, however, and that was perhaps the first scale displayed a weight he didn’t like.  I’m hoping this simply is not the case.  Both scales are calibrated regularly and should be fairly accurate.  That being said, while they are the same brand, use the same type of system to measure weight, there WILL be some differences no matter how accurate the calibration was.

It drives me nuts to hear people weigh themselves multiple times per day.  They get discouraged because it says X weight in the morning, midday it’s Z weight and in the evening it might be Y weight!

Stop it.

Weigh yourself once a week, month, year or never.  And even then there are certain criteria you need to follow.

If you insist on weighing yourself all the time I feel you should do the following:

1 – use the same scale.  Not the same brand or type of scale, the same one.  If it’s one in your bathroom always use and only use that one.

2 – calibrate your scale.  Grab something you know is an accurate weight and place it on the scale.  Dumbbells work well for this.  Make it something quite heavy.  Not five pounds, but something much heavier and use that same weight all the time.  You’d be surprised how far off a bathroom scale can be.

3 – weigh yourself at the same time every time.  I do this first thing in the morning before I’ve eaten or drank anything and after I go to the bathroom.

4 – If you’re wearing clothes, wear the same ones.  Better yet, weight yourself in your undies or birthday suit.  Clothes can weigh a lot, especially jeans.  Write down that number somewhere, too if you really want to keep track of your weight loss/gain.

5 – Get over it.  Remember, it’s just a number.  It’s not representative of who you are.  Your weight can fluctuate over the period of a day, a week, a month.  There are a lot of environmental factors that come into play.  Keep all that in mind.

A scale measures your weight.  Not your muscle gain, fat loss, or self worth.  It’s a tool.  Not a way of life.

Get Off The Scale!

You are beautiful. Your beauty, just like your capacity for life, happiness, and success, is immeasurable. Day after day, countless people across the globe get on a scale in search of validation of beauty and social acceptance.

Get off the scale! I have yet to see a scale that can tell you how enchanting your eyes are. I have yet to see a scale that can show you how wonderful your hair looks when the sun shines its glorious rays on it. I have yet to see a scale that can thank you for your compassion, sense of humor, and contagious smile. Get off the scale because I have yet to see one that can admire you for your perseverance when challenged in life.

It’s true, the scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. Don’t give the scale more power than it has earned. Take note of the number, then get off the scale and live your life. You are beautiful!” ― Steve Maraboli, Life, the Truth, and Being Free


Creativity In Training

One of the big things I’ve learned over the past while with kettlebell classes is creativity is key.  Not everybody likes doing the same thing over and over again ad nauseam.  Me?  I could do Pavel’s Program Minimum for ages.  I have been actually, due to slow (to me) progress for my hip.

As an instructor I could continually use a process whereby the class doesn’t have to do a lot of thinking when it comes to the movements.  I just shout ’em out and they change to the next one accordingly.  That gets boring.  For them and me.

So I change it up.  I’ve used a deck of cards where a suit is a movement (spades is swings) and the number I pull is the amount of reps (ten of spades is ten swings).  Kinda fun and the randomness can suck pretty bad.  Imagine getting a whole crapload of presses in a row.  Yikes!

What I’ve started to do lately is put the onus on the participant when it comes to the movements.  I choose the movements and they decide how they want to do them.

I designed something I call “The Six Fifty.”  Here’s how it shakes down:

Swings x 300 reps

Double Bottoms Up Press x 100

Bent Over Rows x 50/side

Face the Wall Squats x 100

Push Ups x 50

Rest as needed.

A total of six hundred and fifty reps.  Take all the time you want, it doesn’t matter to me, and do them in any order you wish.  It helps reduce competition between people (that dude is still swinging, I should too) and makes the participant choose the movements they want to get out of the way first.  Do they do the ones they hate first to get them out of the way?  Do they keep body parts separate?  Do they choose the most challenging ones for them first?

However long it takes is how long it takes.  Keep track of your times to get an idea of improvement.

Sometimes you need to leave some of the creativity in the hands of those doing the work.  I’ll add more varieties down the road.


Bentley Bells Returns for November

Just a heads up.  Bentley Bells returns for November starting on the 5th.  There will be twelve classes in total running on Tuesdays and Thursdays at 7:00pm.  Each class is an hour in length.  The cost for the session is $120.00.

If you’re interested, hit me up via email at

Hope to see you there!