So there’s a reason California and other Mediterranean, coastal or otherwise temperate, sunny climates are home to a generally more active demographic: they like to be outside!

I took nearly all of my sessions outside today when applicable, and boy oh boy was that ever a good call! Everyone pumps harder, doesn’t realize it and then wonders why the next few days their legs feel like linguine and they can’t reach above their heads.

We are meant to move in nature.

Go outside and immerse yourself.

Go play.

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It’s hard to afford to take care of ourselves.  There are a lot of obstacles. I get it. It’s more expensive to eat organic food, it’s expensive to hire a personal trainer, hell – we can’t even get a gym membership without spending money. I hear to tell you that there is another way.

Here are my best three recommendations to inspire a little more activity in your life, on a budget of course:

  1. Get outside and walk around in nature. It’s therapeutic, it’s free and you might even learn something or meet another human that’s outside in the big wonderful world too. Crazy, thought. But seriously, get up right now and go for a walk around the block.
  2. YouTube Yoga videos. Sure, a classroom costs $20 to drop in and that’s rich for 45-90 minutes of movement, and as great as it is for you… it’s not sustainable for most of us. You know what is? YouTube – check out some videos. Here’s a favourite to get you started —> https://youtu.be/u-gzRwDbDSg
  3. Wake up and commit to performing 100 squats that day. Start with ten right then… Then just keep track of the rest through out the day. Easy peasy.

But really, motivation is the hardest part for most of us. Sometimes if we don’t have a date with the barbell or the treadmill, we just don’t get there. If that sounds like your excuse, no matter what your definition of fitness is, I can help you get moving. And I can get you moving for less money than a cup of coffee. Now, imagine that…

I’ve listed some of the ways I’ve made my services more accessible for everyone to afford to get fit. Whether it’s in your own home, the park, the gym, learning a new sport like weightlifting speed skating or hockey, I’ve got you covered. Awesome.

And you can still afford a home. Double awesome.

Become a Patron: Perks!

  • Workout Inspired Mixtape Playlist – I’ve got an inside lane on some great new music being in the role I am in the industry, so I build playlists showcasing these talents.
  • Exercise Program – tailored to your ability, health goals and schedule. Online support and tracking and progress  Monthly reassessment via Skype.
  • Nutrition Program – eat right for your body, no diets, no hocus pocus, daily lessons and habits to slowly change your behaviours. Change the way you feel, the way you look and the way you perform with my professional nutrition coaching and learn what foods your body really wants.
  • Lifestyle Package – Without the proper fuel, the fire won’t burn. So ensure you’re getting the right food and movement for what your life calls for. I’ll build you a customized and easy to use exercise program complete with videos and everything.

 

I have a Patreon Page I’ve set up with some neat options like these ones so you can easily and affordably get fit while supporting this movement. Every patron helps to educate one more musician on mental and physical wellbeing and if we keep it up, we’ll extend the careers of millions. Let’s keep building this thing! Check it out!

Please support my cause here patreon.com/musicfit

 

Thanks for sharing!

Stay fit, whatever that means to you.

xo

I am trying to hear you, but your actions are deafening

 

 

 

So, ironically enough I’m on my phone at 10:51 pm talking to you about how to sleep better… 😝🙄

Here are a few sleep aide supplements for those of you who would like a little more help alongside the sleep ritual. Always contact your trusted health practitioner first before taking any of these and of course use only as directed. Don’t take these with depressants or if you’re on meds or anything… please use common sense. These are meant for sleep deprived humans that are still struggling with sleep rituals. Stay on track and pay attention to week and weekend sleep patterns. You’ll do amazing things with proper zzzs. Just wanna give a big thanks to precision nutrition for the graphic and wisdom.

Sleep tight!

Whether it’s coming in and bossing out on the olympic platform, running a sprint for 3 minutes, or maxing out her previous record dead lift, my athlete of the month goes to Karen.

 

It’s crazy to think that this rock star has dropped about 40lbs in a year, started Olympic Lifting and setting Powerlift records nearly every time she touches the bar and – what I think is the most important change – has truly integrated a healthy lifestyle into the daily routine. Day in, day out.

I’m here to write about my experience of working with Karen. I can’t begin to tell you how much I feel as though she has helped me grow as a coach. Not just because I can basically toss any exercise at her and she’ll fine a way to get it done, but because how ridiculously determined she is. This is what it takes to make positive change in your life.

Let’s start with her dedication to getting comfortable in being uncomfortable.

Comfortable

She had never tried Olympic Lifting, let alone even really know what exactly it was one year ago.

I showed her how to throw a barbell over her head… the rest is history.

Just to put it in perspective she clean and jerked 105lbs (that’s shown in the video up there…)

She deadlifts, she runs, she squats, she makes everyone around her happier and she absolutely kills it at work. Sure she might dislike doing the exercise at times, but she puts her head down and goes.

Things sound pretty good, eh? It wasn’t an easy road. Combine daily (sometimes painstaking) lessons and habits to help refocus her relationship with food and her nutrition, overcoming scheduling bumps, vacations, sickness – all the typical excuses… with life’s general random “curveballs” and you’ve still got an individual that never missed a session. A date with herself. A date with change. A date with progress, over perfection.

I’m honoured to get to work with Karen towards her craziest goals. Together with her attitude and what skills I can pass along I really see the sky as the limit. it’s amazing what the power of the mind can do.

Thank you, Karen. Stoked to see what’s next and keep this going.

Stay sweet.

M

 

The relationship we have with our lifestyle is a learned skill. That means it can be changed. In order to foster and develop a healthy environment, one of the first things we must do is provide accessible education. By empowering individuals to make lifestyle choices for themselves, we will create a culture people will gravitate towards. That’s super rad.

Xo

M

Yep. Let’s kick off the shoes and relax the socks. We are gonna get into why your posture, performance and overall quality of life will significantly improve with the simple task of taking care of your feet.

Why? Well, your feet hold a kazillion interconnected little muscles that serve to keep the rest of your body, most notably you posterior chain all in line.

That’s right. If you’re suffering from a sore back, it very well could be rooted in your plantar. The spiral of your hip starts at the hip and winds it’s way down through the knee and into the ankle. So oftentimes, Problems that exist in one joint transfers up into the other joints on the spiral. It’s generally the result of a compensation pattern that develops when something isn’t working as efficiently as it should be. Ie: your feet.

Now, don’t get me wrong – compensation patterns aren’t the problem. They’re okay. The body is intended to survive in its environment without a medical team on call. However, it becomes a problem when that compensation pattern wears the body down to the point of mechanical break down.

Here are my top three pro tips to take care of them footsies!

1. Golf ball in the shower technique

Keep a golf ball in your shower and roll your feet on it each time you’re in there. Part of the biggest problem is we only tend to ourselves when there’s an issue like plantar fasciitis – so this acts as a preemptive strike against poor foot health.

2. Streeeeeeeetch yo feet!

Seriously, your feet will appreciate it. And if upon starting your feet start to cramp, you should do this more.

Step 1: Kneel down, toes curled under your feet so that you stretch the sole of your feet as you slowly try to get your butt back to your heels.

Step 2: Try not to cry. You got this.

Step 3: Take a breather and relax. Then repeat.

3. Book a foot massage

Treat yo self!

Go get some spa treatment. Massaging that fascial tissue is super important to help alleviate future problems. Here are a couple of fun facts about massage for your reading pleasure: Fun facts about massage

K. Sweet. Take care of your feet, yo.

Alleviate all those other problems. Got to the root. Get to the soul – rather sole, of it all.

Boom.

Stay sweet!

M

This one was birthed from my buddy, D.O.

https://duanegibson.wordpress.com/2018/03/19/i-will-not-lose/

Thanks, man!

Here are my top 11 favourite albums to hit the gym with:

1. Rage Against The Machine – self titled

2. The Zolas – “Swooner”

3. Daft Punk – “Homework”

4. Thornley – “Come Again”

5. Jay Z – “The Black Album”

6. Rage Against The Machine – “The Battle of Los Angeles”

7. Mother Mother – “Eureka”

8. Macklemore and Ryan Lewis – “The Heist”

9. Big Wreck – “In Loving Memory Of”

10. Red Hot Chili Peppers – “Blood. Sugar. Sex. Magic”

11. Beastie Boys – “Hello Nasty”

Runners up

The Dudes – “Brain. Heart. Guitar.”

Minus The Bear – “Planet of Ice”

What is your favourite album to dig in to when you workout? What makes a great workout song, anyway?

Til next time,

Stay sweet

Xo

M