Tag: health and fitness

The Solution To Your New Year’s Resolution!

The Solution To Your New Year’s Resolution

New Year = New Goals

Do you, or someone you know, need to find a way to stick to your New Year’s Resolutions?

Well, I have your solution!

Commit To Yourself!

Let me tell you how I did it…

On Christmas Day 2015 I made the biggest decision of my life.

It was a decision to invest in myself and pursue my dreams of creating my own success, my way.

It all started with a commitment to myself, and over 3 years later that commitment has never faltered. Not even for one single day!

Over 3 years of Commitment to my own strength, health, and fitness every single day.

That commitment began with The Daily 30 Exercise Routine!

This simple routine has helped me in more ways than I can list, and I know it will help you too!

The main purpose of the Daily 30 is to teach you to stay focused on your own strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.

Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals?

Most people will say never and that is why most people never succeed.

Be different! Be the one that does succeed and tells others how easy it became just by developing a little self-discipline.

I have done the Daily 30 for 1,099 days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.

Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.

Just by making that simple commitment to myself I remember to always keep my goals on track no matter how hard things get.

That is why I made The Daily 30! To help people stay committed to their goals every day.

The exercises are simple so anyone can do them and it takes less than 3 minutes to do, allowing no room for excuses.

So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!

Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.

Get started today by clicking the link below!

Start The Daily 30 Exercise Routine Today!

Make sure to share this with your friends!


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How To Fit Well-Being Into A Busy Lifestyle

How to Fit Well-Being into a Busy Lifestyle

By Brad Krause of SelfCaring.info/

Health is on your mind, no doubt. How could it not be with all the demands from the internet, magazines, and newspapers that you eat right, exercise and be blissfully happy?

But it seems like the purveyors of those news clips and articles live in a bubble. They haven’t seen what it’s like in the real world, with all the barriers it throws up against physical and mental well-being. The stores are so packed with junk food you can barely find the healthy options. Getting to the gym is a pipe dream with all that work piled on your desk. And then there’s the stress of all that … so much stress.

You can’t change the world, but you can learn to navigate it and make some lifestyle changes that incorporate health into your daily and weekly routine. Wondering how? Here are a few little tricks that make a huge difference for the better.

Purifying Your Home

If you’re feeling under the weather, the very air around you could be to blame if it’s filled with dust, contaminants, and toxins, which is common in many homes. That’s especially troublesome for those who suffer from asthma or allergies. There’s an easy fix, though: an air-purifier. Do some research and check out reviews before you buy, and look for one with a high MERV rating, as it will do a better job of protecting your home and family from noxious particles than a low-rated model.

Shopping the Perimeter of the Grocery Store

This is where you’ll find the good stuff, meaning fresh fruits and veggies as well as lean meats and low-fat dairy. You may have to make a few strategic forays into the aisles to pick up some herbs, spices, and oils, but stick to your shopping list, and resist temptation from all the sweet and salty snacks.

Cooking in Batches

It saves time when transforming those whole foods into wholesome meals. Pick a recipe, make enough for a week’s worth of lunches, and store it in the refrigerator. That way, all you have to do in the morning is scoop out a portion into a container and head to work.

Breaking a Quick Sweat

Don’t cancel your gym membership, but learn a few routines you can do at home in under half an hour on those days when you can’t make it to your free-weight session or Spin class. Fitness magazine has literally dozens for you to try.

If you’re looking or a simple, fast and effective workout you can do anywhere, anytime, check out the Daily 30: A Quick Everyday Bodyweight Workout!

Hitting the Pedals

If your fitness routine doesn’t burn enough calories, this would finish the job. However, the number 1 reason to bike to work or the grocery store is the sheer fun of it, according to Momentum Mag, adding that it serves as a form of therapy, as opposed to sitting in traffic, which only invokes frustration.

Getting Mindful

Meditation and yoga are two ways to do this, as these ancient practices encourage you to simply exist in the present and feel the sensations that run through your body as thoughts pass unimpeded through your mind. There are other ways to achieve mindfulness, but they all share one thing in common: They’re excellent for relieving stress and relaxing.

Writing It All Down

Keeping a journal is another way to find tranquility in your daily life. It’s a noted activity for relieving stress, much like meditation and yoga, while also helping you to organize your thoughts and “declutter your brain.” It could even serve as a useful tool in your self-improvement efforts.

Reading in Bed

You’ll fall asleep faster, and you need your 40 winks if you want to wake up the next morning with energy to make it through the day. What’s more, it’s an excellent workout for your brain, expanding your vocabulary and encouraging your ability to concentrate.

Check out Motivated Mindset for a great daily read!

Taking a Hike

Unless you live out in the woods, you may have to save this for the weekend. It’s worth it, though, as the health benefits far outweigh those of shopping or watching a sports game. Besides an excellent form of exercise, hiking is great for stress relief.

Now comes the hard part: making those changes. Pick one item off the list, put it to work, and then choose another, and then another. You’ll feel better soon and wonder why you didn’t start a long time ago.

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How much Sleep do you actually need to reach your Goals?

How Much Sleep Do You Actually Need?

The more you do, the more you need to sleep!

Keeping a consistent sleep schedule is vital for both your strength and health!

Sleep is the most important and valuable recovery tool for our mind and body. Without proper sleep, our bodies cannot function optimally, or even at a normal rate.

Studies have shown that losing even one hour of sleep from your normal sleep schedule, greatly decreases your mental and physical performance, and taking an extra hour of sleep the next day will not bring you back to normal function.

This means that you cannot catch up on sleep!

Sleep is important and must be maintained regularly during your daily schedule for optimal benefits. If you are constantly changing the amount of sleep you get or time of day that you sleep it will interfere with your Arcadian rhythm, or natural time clock.

Your Arcadian Rhythm:

Our body does not know or care what the clock says, or if it is daylight savings time. Before clocks, our body still had a natural rhythm that was based on light.

Studies have shown that when it becomes dark at night and then light in the morning, our bodies go through chemical changes that say it is either time for rest or to wake up.

As the sun sets our bodies begin to slow down functions and want to be in a restful state to recover from the day’s activities. Then as the sun comes up it begins to activate systems, such as releasing insulin to put glucose into cells for energy, in order to get ready for daily activities.

For most people, it is recommended that you sleep for at least 7 hours a night, but this is only a minimum that does not provide the most recovery.

Everyone has a different amount of sleep that is required for their body, but there is a general amount of time that provides optimal recovery for most active individuals.

For most optimal recovery, be in a restful state as the sun goes down and sleep from at least 10 p.m. until 6 a.m. each day.

This is best for your Arcadian Rhythm, which means that as the natural light from outside dims down, so should your activities for the day, and the light you use around you. This will help to start the recovery process and get your body prepared for sleep so that you are not up all night staring at the ceiling. Also, to avoid interfering with your Arcadian rhythm, which is regulated by light, avoid being around a lot of light at night such as T.V. or computer lights.

How much Sleep do you actually need?

Sleeping with the sun is best for our recovery, but not always adaptable to our life’s activities. Again, we go back to the minimum requirement of getting at least 7 hours of sleep each day, with closer to 8 or 9 hours being better for those that are active.

However, as we know, we are all different and our bodies all recover at different rates.

If you want to know how much sleep you require, then simply go to sleep at a normal time (9-10 p.m.) after a standard day for you, and see when you wake up using no alarm. If you get less than 6 hours of sleep before waking up naturally, then go back to sleep to see if you can add on some hours.

Then count the hours you were asleep, making sure that you feel rested, and this is your normal sleep requirement. All you have to do now is account for your additional requirements after activity.

The more activity you do, and the more stress you place on yourself, the more sleep you need to recover from it.

  • If you exercise for at least one hour per day, then try to add 30 minutes to 1 hour of extra sleep to your normal schedule.
  • If you train intensely or are trying to build muscle, then you should add at least 1 hour of sleep for every hour of intense training that you do.

This will ensure the most amount of recovery to help decrease stress, build muscle, and make you stronger!

Now GO TO SLEEP!!!


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Do You Even Daily 30?

Do You Even Daily 30?

 

Strength starts with YOU and The Daily 30 is the start of your

strength journey logo

 

Consistency is key to reaching your Goals!

Without consistency, our goals can soon be replaced by other desires and easily slip away from us. Too often do we neglect our own health and fitness goals by putting others ahead of ourselves, or just by getting caught up in our busy lives. We forget that we are the most important part in helping others because without your own health you cannot help anyone. 

That is why I created the Daily 30! It teaches you to be consistent by keeping your goals and health in mind every day. No matter how busy we get, we all have 2 minutes, and that’s all it takes to do this simple bodyweight exercise routine. It will teach you the Basics of Human Movement Patterns while giving you tremendous benefits if done consistently. Consistency is key, and it will lead you to achieve your goals!

Go Lead by Example! (Read More Below)

daily 30 on top of the world morning sunrise
Performing the Daily 30 on top of the Haleakala Volcano in Maui Hawaii

What is the Daily 30?

The Daily 30 is a short and simple bodyweight exercise routine consisting of 3 exercises done for 10 repetitions each. These exercises are to be done at least once each and every day to teach your body to move safely using proper movement patterns. It takes less than 2 minutes to complete when done properly and will have an invaluable amount of benefits when done consistently over time.

Realize that the Daily 30 is NOT a Weight Loss or Strength Training Program when performed only once daily. It is meant to teach consistency and proper movements patterns. Check out our Programs Page for more!


What are the Benefits of the Daily 30?

The main benefit of doing the Daily 30 properly on a regular basis is increased neuromuscular proprioception, also known as the “mind-muscle” connection. This teaches your body to move properly by stimulating the correct muscles while going through normal and compromised ranges of motion. By gaining this increased muscle activation your body will better be able to protect itself from injury caused by both improper repetitive motion and quick reflexive action.

Other valuable benefits of the Daily 30 are:

  • Increased Mobility
  • Spinal Decompression
  • Joint Stabilization
  • Increased Body Control
  • Improved Gastrointestinal Health
  • Improved Blood Flow Circulation
  • Base Level Muscular Strength
  • Joint Health
  • Improved Posture and
  • Builds Core Stabilization.

We Challenge you to put these claims to the test with the Daily 30 Challenge!

To learn more and how to perform the Daily 30 click below.

The Daily 30

Strength to You,

Your Strength Journey Leader

Ryan J. Mathias

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The Mathias Method Strength System Guide

The Mathias Method Strength System Guide

Learn How To Use The Mathias Method Strength System and Optimizing Your Training Program!

“The Mathias Method does not change your training program, it improves it!”

Get the Mathias Method Strength System Guide Today!

The Mathias Method is a System, not a just Training Program. It is a Systematic Approach to Strength Training that allows you to stay Healthy, Improve your Performance, and get stronger, all while moving towards your specific training goals. 

The Mathias Method focuses on Strength because Strength is the basis for all other training goals. By getting stronger it is easier to lose weight, gain weight, look aesthetic, be healthy, decrease injury, move athletically, increase performance, run faster, jump higher and more! By getting stronger it is so much faster and easier to obtain these other goals. So, we first focus on improving your strength so that you can better obtain your goals. 

We also emphasize proper movement patterns and lifting technique through the Daily 30 and our Exercise Descriptions.


The Mathias Method Strength System consists of these following parts:

Warm-Up through Active Mobility Techniques

  • Do full Range of Motion movements and stretches to improve your joint function and check how your body feels for that day. If certain areas are in pain or do not function properly then spend some time mobilizing them to improve performance and decrease pain.

Activate the Muscles to be Trained (part of Warm-Up)

  • Use activation techniques to bring blood flow to your soft tissues and ensure that they are firing correctly for optimal performance. This will also help with increasing your neuromuscular proprioception improving muscular function.

Technique Work to Strengthen Weaknesses (part of Warm-Up)

  • Do 3 sets of 5-10 reps with a lightweight (<50%) or a bodyweight exercise to improve upon your weaknesses and reinforce proper movement patterns. This is done at the start of every workout so it is not neglected.

Get Stronger through the Main Strength Movement

  • Pick one main exercise that will build the most strength in the areas you are training and do a lot of work with it. Focus on perfecting this movement and increase the intensity slowly over time to continuously improve.

Accessory Work to Build Muscle and Train all Planes of Motion

  • Choose 3-5 other exercises that will improve your main exercise or build up your weaknesses and do a good amount of work with them. Try to make all areas of your body strong by building up the areas your main lifts may neglect or not train hard enough.

Condition Your Body (optional)

  • For athletes or those experienced, utilize conditioning work to strengthen your cardiovascular system so that you can withstand more workloads. Take 10-20 minutes post-training, or on non-training days (20-30 minutes), and do exercises that push your cardiovascular system while helping you with your goals. Examples are sprints, jogging, jump rope, sled drags, light training circuits, sports practice, etc. 

Mobilize to Increase Range of Motion

  • Take at least 10 minutes after every training session and work on improving, or maintaining, your mobility. Choose 2-3 mobility techniques that will help loosen your tight tissues, or recover from your training session, and work them for 2-5 minutes each.

Warm-Ups Described:

First, a proper warm-up to any form of training is vital for optimal performance. The warm-up will better prepare your body to function properly, decreasing the risk of injury, while meeting the demands of the workout. The goal of the warm-up is to better prepare your body to perform safely and optimally. This includes physically raising your body’s skeletal muscle temperature, and improving your oxygen uptake through low-moderate intensity, training specific exercises.

The first part of any warm-up should begin with moving your body through all planes of motion using a full Range of Motion. This is a way to help determine how your body is feeling and gives you more insight on what you should do in the following pieces of the warm-up to prepare yourself before adding loads, and helps to increase, or maintain, your joint mobility lessening any potential problems. 

Take your body through all planes of motion that may occur in your training, or all movements that your body can do safely. Control your movements and utilize a full range of motion in order to fully prepare your soft tissues to move efficiently. Some long duration, static stretching movements should be utilized focusing on tight areas of your body in order to relax chronically tight tissues for better performance. For most mobility stretches, hold for 10-30 seconds to help increase your range of motion, and only utilize longer duration stretches for extremely tight tissues. Try not to be static in your stretches, but rather contract and relax or move in and out of tension in order to increase the muscular function with movements. For running and cycling, you may need to only focus on the ankles, knees, and hips, while for strength training it will depend upon the exercises in your workout. Some training days may need to only focus on the shoulder and arm joints while some may need to focus on all the joint in the body. If you are unsure, an athlete, or want to improve your entire body’s joint function, then follow our Warm-Up Guide.  

Activation Techniques Described:

The next piece of the warm-up, after going through a full range of motion movements and stretches, are the activation techniques. These are techniques utilized to help activate, or turn on, the correct muscles for the workout. This will help teach your body to fire the correct muscles and make sure they are working efficiently. It is best to use lightweight or bodyweight, movements to bring blood to the proper tissues without overly fatiguing them. The goal is to stimulate the muscles and improve their neuromuscular function to improve performance

Activation drills are specific to each training session’s main movement. The activation drills include balance training to improve neuromuscular proprioception, or muscle activation, and joint stability. Both mobility to improve positioning and the activation drills to teach proper muscle activity will better prepare your body to perform optimally and make you stronger. To view Activation Technique Examples go to Warm-Ups.

Technique Work Described:

Exercise Technique is a crucial part of any movement based training program. Without proper technique, your body will learn improper movement patterns that can hold back your strength and cause injury. Technique is so important that it should be worked on every time you start a training session. This is still part of your warm-up and therefore only light weights (<50%) or bodyweight should be utilized. The focus is on improving your movement pattern by utilizing perfect form, under controlled movements. Knowing your main lift, or exercise, of the training session, pick a related exercise that you need to improve upon, or that works on your weaknesses. This may even be the main lift, just done with much lighter weight to improve your form. Choose an exercise that will help you improve upon your weaknesses and do 3 sets of 5-10 repetitions while focusing on perfecting your movement pattern. If you are not sure the correct way to perform a lift check out our Main Lifts Page.

These are the first exercises listed on each training day. The main goals of these exercises are to prepare your body for the more intense work ahead, build up weaknesses and increase work capacity. The exercise you select should be one that both requires similar mobility as the main exercise of the day and is a weakness for you. Choose something you are not good at; such as a front squat, low box squat, close grip bench press, incline bench press or military press. It can be anything that utilizes the same muscles as your main movement. This exercise should be done with the relatively lightweight (<50%) every time you do it and completed with perfect form. You should do only 3 sets with only 5-10 reps, or as many as you can do without getting fatigued or lose perfect form. Again, the goals are to improve the motion of this exercise and better prepare your body for the work ahead, not to pre-fatigue those muscles.

Get Stronger Described:

Every training session needs the Main Exercise, lift or movement. It is the focus point of the workout and the reason you are training for that day. All of the training before and after these lifts are set to better improve the main exercise

The main exercise should be a standard motion that improves performance in your chosen sport. This can be any movement that makes you stronger. It should be something that builds the most overall strength. It can be a power lift like squat, bench press, deadlift, a close variation or something like sprints for running. It just needs to be helpful for you to build the strength necessary to be better at what you want to be better at. 

You should also do the most amount of work with this particular exercise. If you want to get good at something, then you need to do it a lot. You should spend the most time on this exercise and try to perfect it while still pushing forward. Try to increase the overall workload or weight every few weeks so that you never stop progressing. For detailed information on how to execute this main movement go to our Main Lifts Page

Accessory Work Described:

You are only as strong as your weakest link, and accessory work is used to build up your weaknesses. Accessory work trains your body through all planes of motion so that you can build full body strength and have no weaknesses. It trains the areas that your main lift may not be able to target as effectively. For your accessory work, choose 3-5 exercises that help build up your main lift, or train areas that it does not, and do a good amount of work with each. Use moderate weight and do as many sets and reps as it takes to improve before moving on. For more on Accessory Work look on our Accessory Work Page

Conditioning Described:

Conditioning is any form of work that improves your cardiovascular health and total work capacity while assisting with the goals of training. Some examples of conditioning are; jogging, sprints, jump rope, battle ropes, light circuit training, a daily WOD, sled dragging, or just manual labor. Conditioning is meant to increase the ability for your body to withstand work and become stronger. If you have low cardiovascular health and little muscular endurance then the amount of work your body can withstand is greatly diminished, along with your ability to become STRONGer.

Conditioning is not necessary until an advanced level of training but can be used by beginner and intermediate lifters if desired. Conditioning should be performed 2-4 times per week for 10-20 minutes at a time. You may utilize high-intensity interval training (HIIT) or moderate intensity steady state training. With high-intensity intervals, work to rest should be at a 1:1 or 1:2 ratio. For moderate intensity steady state conditioning, the body should stay in motion throughout the entire time with little to no resistance in order to sustain a raised heart rate during the time used. It is most optimal to do conditioning immediately after completing a training session, just before mobility. This will add to the work already done in the session and allow for the greatest increase in muscular advancement. Conditioning can also be done on non-training days if preferred, but should then be done for 20-30 minutes. Remember, conditioning is meant to condition your body, not break it down beyond what your body can repair before the next training session. Use relatively light loads and just keep moving.

Mobility Described:

Mobility is an often neglected, but extremely important, part of any training program. Mobility allows you to improve your joint and muscle function so that you are less likely to have an injury occur. By taking your joints and muscles through their normal, Full Range of Motion you will help to improve and maintain their function. Mobility is your body maintenance to keep you pain-free and healthy.

A healthy joint and muscle must be both strong and flexible. If there is too much strength without flexibility then there is a higher potential for ligament, muscle, and joint tears. If there is too much flexibility without enough strength then the joint is unstable and has a higher potential for dislocation. Therefore, to maintain a high level of performance there must be strength and flexibility throughout the body.

The mobility before a training session is utilized to improve positioning and better prepare the muscles to perform at their highest level. However, if you have specific muscles that prevent you from getting into the proper position needed for optimal performance, then these muscles should be fully mobilized both before and after training with active stretching and massaging techniques (foam rolling).

The time spent after a training session to mobilize should focus on, but not be limited too, the muscles used during the session just completed. If a joint or muscle has proper alignment and range of motion, then do not focus on it. Focus on mobilizing short and tight muscles to better improve range of motion. Each post-training mobility technique should be utilized for a minimum of 2 minutes on each muscle to create lasting change.

Mobility can also be replaced by yoga or any other activity that improves your body’s ability to move as intended without pain, such as rolling out soft tissues. It is most optimal to mobilize right after a training session, but it can also be done on non-training days. The goal is to get at least 30-40 minutes of mobilization done weekly to enhance your recovery and performance. That is just 10 minutes 3-4 times per week.


…and that’s how you Mathias Method! You simply apply this system to your training program to get the most out of it. The Mathias Method does not change your training program, it improves it so that you are always getting stronger! 

To learn more about the Mathias Method Strength System and how to create the most effective strength workouts of your life, click the link below and start taking your training to the next level!

The Mathias Method Strength System


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