Monday, September 3, 2012

Random Acts of Kindness

�Kindness is more than deeds. It is an attitude, an expression, a look, a touch. It is anything that lifts another person.� Unknown



Have you ever done something for someone without expecting anything in return?  Have you ever helped someone you don�t even know? Did you know that doing something nice for someone without any strings attached can literally be just as rewarding for you as it is for the other person?  Raises seratonin levels and makes you more pleasant to be around. 



A few weeks ago I celebrated my 33rd birthday.  Rather than have a big celebration, I chose to lay low and be with my family.  Throughout the day I thought it would be nice to go to my local Eastern Refloxology place for an hour treatment to have a bit of pampering.  When I walked in the lady at the front desk told me there were no openings.  She asked if I could come back in a few hours and I told her I�d be having a small family birthday dinner by then.  Once she heard the word birthday she immediately got on the phone with another location and had someone drive over to accommodate me.  I was thrown back by her kindness.  She said to me �I can�t let you leave without having something special for your birthday.�  I sat down in the waiting room with a big smile.  As I was waiting, a couple came in for their appointment.  They sat next to me and we began to chat.  The lady was from London so we immediately hit it off. 



When the masseuse arrived from the other store she wished me a happy birthday when she walked in.  I was a bit embarrassed and thanked her profusely for coming just for me.  The couple wished me a Happy Birthday and we said our good-byes.  Normally for reflexology they take you in a quiet room with about 10 other people and lounge chairs.  She took me to a private dark room with my own lounge chair for extra special treatment.  I felt like a princess.  For a full hour I had one of the best reflexology experiences I�ve ever had.  I nearly fell asleep several times, which doesn�t ever happen to me.  I was so relaxed and was able to check out fully.  It was just what I needed!  



When my reflexology treatment was all finished I walked to the front desk and pulled out my wallet to pay.  The lady at the front desk told me that it was all taken care of.  I looked at her confused.  She said, �That couple you were talking to paid for it.�  I looked at her speechless for a moment.  I told her that I had just met that couple and couldn�t believe the kindness.  I gave the masseuse a huge tip and left feeling on top of the world.  I wanted to thank the couple but they were still in their massage.  I left a note thanking them and leaving my information to hopefully pay them back some how.  

I may never see that couple again but they left something with me.  They left the gift to me to continue and pay it forward.  Now it�s my turn to give little random acts of kindness.  I feel these acts can come in so many different ways.  Doesn�t have to be large purchases.  It could be going out of your way and doing a good deed like randomly paying for someone�s coffee behind you.  Smiling at someone, looking in their eyes, and sincerely asking how their day is going.  Humans are good people.  When we are a plugged in to our phones or electronic devices we lose the real human contact interaction.  If I had been plugged in waiting for my masseuse I would have never spoken to the nice couple that was in the waiting room.  Two things I�d like to work on are randoms acts of kindness and unplugging from my devices to be fully engaged with the person I�m with or just be engaged with myself.  I�m ever so guilty of having my phone on me when I�m not with my kids so I can get updates constantly.  I will work on only checking from time to time.  In reality we survived without the phones and constant updates!  Would love to hear some random acts of kindness stories that you have been involved with some how.  Thanks for reading, now go out and make someone�s day! 








Monday, August 27, 2012

Free Samples Now Available!


Did you know that you can now get hold of sample versions of my two eBooks completely free? Use the 'Buy Now' buttons below to access the files through our partner store Fitedia.












Thursday, August 23, 2012

Todays Workout - Powerslave

Todays workout is a mixture of pretty much everything, with a definite emphasis on endurance. If you're new to Sandbag Fitness (hell, even if you've been doing it for a while) you might want to start with a fairly light sandbag.

100 Skips
20 Sandbag Cleans
20 Sandbag Zercher Squats
20 Sandbag Thrusters
20 Sandbag Bent-Over-Rows

5 rounds as fast as possible.

Men aim for a 20kg sandbag; women aim for 10kg.

Record your time.

Train hard!


Here's a shot from an upcoming article in a magazine here in the UK (more details to follow):







Monday, August 20, 2012

Todays Workout and an article on Breaking Muscle!

I just had an article featured on Breaking Muscle - you can check it out here

Todays workout comes directly from that article and, I have to warn you, it's a serious challenge. 


Complete as many repetitions as possible in 1 minute per exercise. Rest for 1 minute between each set of 4 exercises and repeat for a total of 2 - 4 rounds:


Bear Hug Squats
High Pulls
Floor Press
Backwards Drags (drag for 20m, turn, and repeat)


Men should aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!


Bear Hug Squats


High Pulls


Floor Press

Backwards Drag




Thursday, August 16, 2012

Does Your Mobility Suck?!

It doesn't matter how fit and strong you are if your mobility and flexibility suck - sooner or later it's going to bite you in the ass. It's far more important to me that I'm able to move well, enjoy good health and be able to do the things that I want to do than just blindly follow some ultra-intense "athletic" programme. I think there are a lot of people who following the blog that feel the same way.

So, today I'm happy to be able to share with you a new ebook from Tom Furman. Activate Your Dynamic Range Of Motion is the follow up to his DVD Activate! and it's packed full of effective drills that will dramatically improve your ability to move well. And guess what? You'll find that working on your mobility also means that your performance improves, your recovery rate speeds up and you'll experience far fewer injuries. So this is also a great book for the die-hards that normal scoff at anything even vaguely related to stretching!

Tom takes a systematic approach to the topic, working through a range of different techniques for each area of the body. He also covers the basic theory behind stretching - something that is vitally important if you really want to see results. If you stretch at the end of every gym session and you've never actually improved your flexibility (you know who you are) then this is for you. And Tom is also currently selling a special double-pack with both the DVD and ebook!








A little more about Tom:


Tom Furman has been involved in martial arts and conditioning since 1972. With an early background in wrestling and a student of the methods of the York Barbell Club, Tom immediately separated fact from fiction growing up outside Pitts- burgh. Eleven members of his family were combat veterans, the most famous one being �Uncle Charlie� Charles Bronson.

Tom�s down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and durability rank high on his list of priorities when training. He gives credit to hundreds of hours of seminars, training sessions, and �backyard� workouts, including training time with many martial arts legends. He also credits his incredibly gifted training partners who came from varied backgrounds such as Exercise Physiologists, Airborne Rangers, Bounty Hunters, Boxing Trainers and Coast Guard Rescue Divers.

Tom is the creator of the popular DVD �Concrete Conflict & Conditioning� which integrates strength, movement, and physical combat. He also created an- other DVD called �Activate Your Dynamic Range of Motion� which introduces Tom�s excellent program of flexibility. Tom was one of the first American trainers to become RKC certified for Kettlebell Training and is quoted twice in �The Naked Warrior� by Pavel Tsatsouline, the founder of RKC. Tom has done workshops with Kettlebell legends Mike Mahler and Steve Cotter.




Tuesday, August 14, 2012

Todays Workout - Lady's Day At Sandbag Fitness

At the risk of sounding horribly sexist, todays Lady's Day Workout is brought to you in association with the Brute Force Hot Pink Sandbag! If your training is starting to feel a little lacklustre then why not spruce things up with the worlds sexiest sandbag!

Available in both Athlete Size (loads up to 32KG) click here





And in Mini Mouse Size (loads up to 11.5KG) click here






And, if things weren't stereotyped enough, men - here's a camouflage sandbag! click here






Try this workout:

Run 200m
20 Sandbag Clean and Press
20 Sandbag Back Squats

Repeat for a total of 5 rounds.

Record your time.

Train hard!



Friday, August 10, 2012

Todays Workout - Sandbags From Hell! (and a cheeky sale)

Todays workout is straight out of Sandbag Training For MMA & Combat Sports and was specifically designed to test the strength and conditioning of elite MMA athletes - i.e. there is a fairly large probability that it might mess you up.


Complete as many repetitions in 1 minute of each of the following exercises in sequence.


Bear Hug Squat
Snatch
Forwards Lunge (Back)
Bent-Over-Row
Shoulder Get Up (switch sides at 30 seconds)


Rest for a minute between each round and repeat for a total of either:


  • 3 rounds (Contender)
  • 4 rounds (Challenger)
  • 5 rounds (Champion)

Train hard!




This weekend you can also get 15% off Sandbag Training For MMA & Combat Sports by using the discount code sandbagmma15 at checkout: