#performance advice

[kalimbamagic]

Sage advice for performing on kalimba

30 years of kalimba experience might assist you on your kalimba path.

[fallsrockshop]

Live Performance - A State Of Mind

Live Performance – A State Of Mind

Rob has been playing guitar for more than 2 decades and teaching for more than 10 years. He teaches private guitar lessons here at Falls Rock Shop. Call 330 257 1378 to sign up! His influences are Steve Vai, Joe Satriani, Neal Schon, Jeff Beck and Andy Timmons and he has studied with Freddy DeMarco, Neil Zaza and Dave Weiner (guitarist with Steve Vai) among others. He has performed with National…

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[dbtanddeadlifts]

Tips on Improving Your Performance

I get asked on a fairly regular basis what advice I could give on getting in shape or improving performance, as well as what I do that has worked best for me. I've gone through so much trail and error, from eating 'balanced' to vegan to Paleo to Whole30 to mostly Paleo. I've tried tons of cardio, yoga, weights, HIIT and CrossFit. I've really done a little of everything, so I want to try and help those who are still trying to find their niche by showing you how I have found a good balance and hoping something sticks out to you.

Sleep. You've probably heard this a million times and there is a good reason for that; it's effective. "But I don't have time to get 8 hours of sleep!" Bull. I'm willing to bet it's not that you don't have time, but that you don't make time. If you tend to stay up watching t.v., sitting on the computer, etc, work on going to bed 10 min earlier every night until you are getting in 8 hours. You'll thank yourself when you feel better and your recovery time is shorter.

Epsom salt baths. If you tend to find yourself very sore after workouts, to the point where it's not just annoying but actually makes simple things feel difficult, try an epsom salt bath. You can pick up epsom salt at most grocery stores or places like CVS or Walgreens. Soaking in an epsom salt bath will help ease muscle tension and aches, speeding recovery.

EAT. Honestly, this should be number one on your list of things to do right. Don't fall for the nonsense of "cut out fats!" or "cut out carbs!". Just don't. Your body needs fats and carbs as much as protein. Experiment with your macros, preferably with protein at the highest, followed by carbs, then fat. Find what set up works best for you and what your body responds best to and eat a lot. By that I mean, don't be eating less than 1,500 a day, especially on days you work out. Starving yourself not only won't work, it will impede your ability to lose body fat or gain muscle. Want to have better workouts and lift heavier weights? Eat food. Mostly whole food. Don't deprive yourself.

Squat. Good for your butt and legs, yes, but honestly, it's just good all around. It works your full body, will help you develop stronger ab muscles better than doing tons of sit ups and solves all of life's problems (well, okay, maybe not that). Your joints will stay flexible, you'll grow stronger and carrying other stuff around will feel like a breeze. Squats: just do it.

Mobility and recovery. If you aren't making sure you work on your mobility at least every other day (every day would be best), you're going to have a bad time. Mobility will keep you loose, help deal with those nasty knots and tight spots, fix little issues with posture and help with your range of motion. I recommend doing at least 5-10 minutes of mobility or foam rolling before and after each workout, and 15 to 20 minutes on your off days to keep yourself in good shape.

Don't buy into everything you read or hear. Even from me. I am a fitness professional, but I'm not perfect and my techniques may not be what is best for you. Always take what you read/hear with a grain of salt and see how it feels for you. We are each unique and need to realize there is no set formula (wouldn't that be nice). Also, when reading/watching things online check if the author is a fitness professional and/or nutritionist. Seriously. It makes me so upset seeing how many people take other people's word as fact, when said people are simply writing things with no degree or certification to back them up. Check your sources.

Good form is key. Can't do a move with good form? Lighten the weight. Keep your ego in check and be sure you can do a movement with good form before adding weight or making it harder. You're doing yourself a disservice if you are doing lifts or movements that aren't correct. You also put yourself at greater risk of injury.

Don't get caught in the chronic cardio trap. I feel so sad when I see people going for long periods of time on cardio machines or running. There's nothing wrong with cardio, but if you spend super long extended time on pure cardio such as running (say more than 20 minutes) you're not going to see the progress you're striving for. While our body's adaptability is amazing, it can work against us. Your body will adapt to the long bouts of cardio by learning how to hold on to fat to conserve energy. Mix it up. Lift with a lighter weight, but go faster and rest less to keep your heart rate up. Do interval sprints. Jump rope. Learn to keep it fresh and pick up lots of heavy things.

Keep it functional. Pull ups, push ups, sit ups, squats. Do things that mimic movements your body uses naturally on a day to day basis. Do you ever sit down and open your legs back and forth? No? Then why would you use that awful machine that just hurts your joints? You will, however, come into scenarios where you need to lift a box overhead, push things, squat down and lift something. 

HAVE FUN AND PLAY, DARN IT. If you don't ever have fun with your workouts, you need to change something. Don't let it get dull or it will be so much harder to keep at it. Workout with someone or with friends? Make a game of it; compete. Have kids? Get them involved or go play on the monkey bars at a playground. Do an unconventional workout for you that you normally wouldn't try. Being an adult doesn't have to mean you don't play anymore. Have fun!