November 6th, 2014

Where Do I Begin???

Written By admin

 

This is a common question that I hear (in reference to training) from friends, family, and people at the gym.  What exercises should I be doing?  How many sets & reps?  What type of cardio is best for fat loss?  It’s actually a really good question because there is an overwhelming amount of information out there regarding fitness.  Sadly, a lot of this information is conflicting, especially when things are taken out of context.  The most important thing to remember is to START SOMEWHERE!  Don’t wait for the perfect training program or perfect diet. YOU have to take action to make shit happen.  So, for the rest of this article I am going to make some assumptions about who you are as a reader, what you are looking to do, and try to get to some truths for you.

I am assuming that you are looking to start working out or as I call it, training.  There is a distinct difference between training for progress & distinct goals, and “working out” to burn calories and get sweaty.  Choose to train.  I am also assuming that you are a beginner, meaning that you’ve never done strength training before or it’s been a long time since you have.

I’m writing this plan for those whose conditioning has seen better days.  This is simply an outline, or template that you can use for your own training.  It is a starting point, and by all means you have the liberty to change it to fit your needs.  There is no “magic” program or sequence of exercises.  A training program is simply a window into a specific period of time.  Everything works, but nothing works forever.

Every Program I write has 3 important elements:  mobility work, strength training, and conditioning.  Depending on who and what your needs are, the emphasis on each element will change.  Most importantly, never find yourself neglecting one of these elements of training!  Every Time I have strayed from this, things have gotten out of balance and I ended up paying for it in the long run.

Here is the basic stru

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October 1st, 2014

You Should Train Everyday…

Written By admin
Topics:   Lifestyle

 

You should Train Everyday.  There, I said it.  I know what you are thinking.  ”But Freeman, you said you can get great results training 3 times per week!  Now you’re telling me I need to train everyday!?”  Well….not exactly.

I’m not saying you should lift everyday, nor am I saying you should condition or push the prowler everyday.  What I’m telling you is you should be “training” everyday in pursuit of your goals!  To be stronger, mobile, leaner, more muscular.  Your habits and routines should be a reflection of these goals.  They should reach far beyond the 1-2 hrs a week that you are in the gym with me, or when you are doing a distance coaching program.  Your “training” should be a part of your everyday.

Allow me to explain.  Training can mean different things to different people.  I see training as learned behaviors.  This could include any of the following:
- Lifting or Strength Training
- Conditioning
- Sleep Hygiene
- Play & Sports
- Food & Water
- Mobility or active recovery drills
- Supplementation
You see?  Training everyday, is FAR different than living in the gym everyday!  I would never wish for anyone to be inside the gym, day in and day out no matter what their goals.  What I do wish for you, is that you look at the BIG PICTURE.  If you are serious about your health, and you are in it for the long haul, make training part of your daily practice.  It doesn’t have to be that hard, just start somewhere!
Side Note:
My goal is to help everyday people change their mind and body through strength training.  I don’t talk about getting fit in 30 days.  Photoshopped before & after photos don’t do it for me. Training can teach you a lot about your life, if you are willing to listen.

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August 11th, 2014

Coaches Corner – Dealing with back stiffness

Written By admin
Topics:   Fitness Tips

 

One of my greatest assets as a coach, is that I have personally dealt with a lot of injuries.  This is incredibly important, because everything I have learned I can pass on to you, and my clients Online and in the gym.  With that said, it is important for you the trainee, to know the difference between stiffness/soreness you can work through, and being injured. Always seek help from a medical professional for a MEDICAL issue. I can help you with most training related issues.

I put together a short video for you that contains 3 of my favorite drills you can use in your warm-up or active recovery session to keep your back healthy.  I chose to keep the video simple and to the piont.  If the subject matter stirs up any questions for you, feel free to comment below, or send me a question at krisfreeman5@gmail.com.

Remember, your training should give back more than it takes away!

- Freeman

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April 20th, 2014

KB Complexes: Breaking it down “Barney Style”

Written By admin
Topics:   Fat Loss, Fitness Tips

Breaking it down “Barney Style” – the act of simplifying an activity, or procedure into several, easy to follow steps. Thank the United States Marine Corps for that one ;)

NO fuckery here today, no foreplay. Today I want to introduce you to one of the most POTENT fat burners and muscle builders you have at your fingertips: Kettlebell Complexes.

What is a Kettlebell Complex you ask? Simply put it is a series of movements that flow together. They work the entire body, allowing you to move for a greater amount of time overall because the stress is constantly shifting around your body. One move may work your legs, the next works the shoulders, and the last may torch everything. You can count on this though, it all, every last bit, works your lungs. This is why complexes are so terrifically effective.

Kettlebell Complexes are a perfect recipe for incinerating fat and building lean muscle. We have big compound movements, a good deal of time under tension for the muscles, and you are moving quickly and explosively. The kettlebell is a more “fitting” tool for most than a barbell when it comes to complexes. Why? Because we are imperfect beings, and kettlebells allow for that, at least more than a barbell does.

Let me list off why I choose to use them.

1. Time efficient. Your complex can certainly BE the meat & potatoes of your workout. Say each set takes 1-2 minutes, you do 5 sets, that’s only 10 minutes. BUT, it’s A LOT of work done in that time window. You won’t be sitting around on machines chatting with your buddies about the new girl in the gym, and how she must have 30 pairs of FAB yoga pants. Get in, get out, get lean, and get jacked.

2. That Kettlebell Flow. You will see once you try them, the kettlebell flows very well from movement to movement, without much awkwardness in the transitions. It will not be like prom night junior year, when you di

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April 4th, 2014

How to jump start the F**k out of your morning!

Written By admin
Topics:   Lifestyle

 

 

Waking up yawning, defeated, and generally irritated is a shitty way to start your day.  Make the better choice, set your morning up to be awesome!  It starts with better planning!  In the Marine Corps we had a saying, Proper Prior Planning Prevents Piss Poor Performance.  We used the shit out of that phrase, but it’s true.  Here are my steps to Jump Start the F**k out of your Morning Routine.

1.  Give yourself enough time to get your shit done, WITHOUT having to break your neck to do it.  This may require waking up earlier, AND getting to bed before 11pm.  Make it happen, you’re an adult.  Being in a constant state of “Sleep Deprivation” is no way to live.

2.  Hydrate.  Drink 16-20 ounces of filtered water when you get up.  Bonus:  squeeze 1/2 a lemon into it, this will help dextox your liver.  Water, by itself, helps rid the body of toxins and metabolic waste.  Goal: half your bodyweight in ounces everyday!  Ex. If you weigh 200lbs, that’s 100 oz of water.  The more you work or sweat, increase it.

2.  Make time for 5-10 minutes of quiet reflection.  Gather your thoughts, read motivation quotes, think of how you want your day to go.  Set the stage for how you will be treated, and how you will treat others

3.  Make time for evacuation.  I call it the “pre-game”.  The morning is the best, most relaxing time to take care of bowel business.  Remember, baby wipes are here for a reason. Remember, “Dry, wet, Dry” for easy clean up.  No one wants to start the day without this!

4.  Bulletproof Coffee.  This will kick start your body into full alert and productivity mode.  Full dose

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December 26th, 2013

I’m So Excited!!!

Written By admin
Topics:   Fat Loss

 

 

Like many other trainers and coaches, most people who train with me regularly, live reasonably close. I have received many questions concerning training and nutrition from family and friends, many that I would never be able to work with in person, due to geographical limitations. Until now!

My personal mission statement is to help as many people as I can, make time for themselves and increase their quality of life by making healthy & lasting changes. My new project Freeman’s Online Health & Fitness, will allow me to do that!  Now you can train with me, from your computer, tablet, or smart phone.  As my client you will get everything from custom programming and custom nutrition plan, to phone calls, weekly emails, and even a FitBit Tracker to help keep you accountable!

If you are interested in learning more about how some of this Online Coaching stuff works, check out this quick video!

 

 

All the Best,

Freeman

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August 29th, 2013

Keep a training journal

Written By admin
Topics:   Fitness Tips, Lifestyle

 

Why you Keep a training journal

I’ve kept many training journals since 2007.  It is CRITICAL to your success to know where you’ve been, where you are, and what got you there! What worked, and What didn’t work?

Conclusions that can be drawn from training notes and observations

1.  Keep track of daily progress on exercises.  More sets & reps, more weight lifted, new drills.  Know when you break a record, know what weight you are working up to, and how often you are doing it.

2.  Use your comments section to keep track of your overall feeling and recovery from training, and observe how your body is responding.

3.  Monitor your training volume and intensity.  Are you training too heavy, too often?  Are you using enough volume to spur an adaptation?  Are you you using to much volume?

The most successful lifters I have observed ALL kept training journals.

All the best,

Freeman

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August 26th, 2013

Building Training Momentum

Written By admin
Topics:   Fitness Tips

 

 

 

I have had some serious training momentum for some time now. Really…. Since after my injury in 2006.  Training is as simple to me as any other appointment in my planner.  I set time aside, consistently, and get it done.  Not too much thinking, or deliberating is involved.  Unless I am feeling like crap, I train.  What is training momentum exactly?  I would define it as:  An uninterrupted cycle of training, with a special amount of purposefulness.  If you are searching for training momentum right now, hopefully I can help!

This past weekend I had the opportunity to learn/attempt a new skill. Waterskiing! I have never been what I would consider a natural athlete. But, with time I have developed a considerable amount of general athletic skill, compared to 10 yrs ago. Still, it was a challenge to say the least, as I fell, time after time. I have recently gained a considerable amount of muscular body weight, about 25lbs, in a relatively short amount of time. So it does feel as if I am doing some tasks with a weighted vest, ;) . Still, I realized, I had not had this amount of difficulty in the learning process in some time.

Because training is such an important part of what I like to do, I had a thought: I should be all the more understanding of when some clients have great difficulty finding their training momentum.  When you are having to start anything for the first time, and figure everything out as a beginner, it can be a trying time.

Here are a few tips to help you generate your training momentum.


1.  Peer support.

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August 7th, 2013

Weekly Freeman Q&A Episode 1

Written By admin
Topics:   Fitness Tips, Lifestyle

 

This is the First video Q&A of a series, I plan to one of these every week.  I have been getting more questions lately about training, etc. on my FACEBOOK PAGE, and it is sometimes easier for me to answer them on video than writing it out.  This first question is from a really cool lady I have known for a little over 3 years now.  She has been doing some “Cross–t Training” and is feeling a little lost about what her next step should be.  Her priorities are losing bodyfat, looking good, and feeling healthy & strong.  All great goals, and can be obtained with very REASONABLE training and nutrition.  Here is my answer to her question.

- Freeman

 

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July 25th, 2013

LLSE Video Interview 2

Written By admin
Topics:   Fat Loss

 

Here is another short(er) clip from an interview that I did with Harrison of, Lessons Learned, Scars Earned.  We discussed some of my physical therapy and recovery after being blown up (I say it casually now after talking about it for 7 yrs ;) .  We also discuss why it is good to do what you feel is right, even if it requires ignoring others.  Lastly we talk about one of my favorite training tools, the kettlebell, and how it helped “straighten me out”.

Thanks for following,

Freeman

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