Lyonhart Fitness

Want to Have It All?

Jeffry Larson — Tue, 09 Feb 2010 21:09:30 -0500

There are a lot of books, magazines, DVDs and websites out there promising the latest and greatest tips and "secrets" to becoming fit. Think for a moment what routine you are using now. If you are like many you have collected several different little exercise routines and just kind of mashed them together. Maybe you have become so confused or so cynical about what is out there that you've given up even trying to make sense of it all.

There is a better way. A way that is complete, comprehensive and with certified coaches to help you along the path.

You can find it at RMAX International.

- Joint Health

- High Level Conditioning

- Physique Building

- Sophisticated Training

- Cutting Edge Weight Training Tools

- Compensatory Movement Techniques

- A Worldwide Free Forum to connect you with professional guidance

Stop "Cutting & Pasting" your fitness plan. Don't go it alone.

Go to RMAX International and get it all in one place.

FREE TACFIT Commando Workout Routine

Jeffry Larson — Mon, 01 Feb 2010 20:34:37 -0500

Here is a new announcement from RMAX introducing their hot new TACFIT program:

BIG things are happening in the RMAX world, and we can’t wait to share it with you!

Scott Sonnon has teamed up with RMAX Faculty Coach Ryan Murdock and CST Head Coach Adam Steer on a project that will change the face of bodyweight exercise, and raise the bar for downloadable training courses.

If you’ve been around RMAX for a while you’re already very familiar with Coach Sonnon’s educational resources. He’s built his reputation by producing programs that are innovative, cutting-edge, and that work better than anything else out there. Scott is one of the true innovators in the world of health and fitness.

As a member of the RMAX tribe you may also be familiar with Ryan and Adam’s work. They’ve built an incredible following with their CST bodyweight exercise resources and their recent Clubbell Training Black Book—their materials are known for their tremendous value, clarity and ease of use.

Getting these three guys together on one project is bound to be big news.

The launch of the full TACFIT Commando program is still a week and a half away, and we’ll have a lot more to tell you about that in the coming days—we plan to share some cool articles with you, video interviews with the guys, and other fun stuff. But before we get started, we wanted to give you a taste of what’s in store…

For the next few days, Scott, Ryan and Adam are giving away their brand new “Israeli Special Forces TACFIT Challenge” exclusive workout for FREE.

The entire program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in.

It only takes 20 minutes, but it’s endowed with an intensity and fat melting power most athletes don’t tap in a full hour of training.

Coolest of all, it doesn’t just include Mission Impossible style moves. It also focuses on the energy systems involved in tactical response. Training that burst-recover-burst with complex movements means you’ll keep thinking and improvising solutions while everyone else is gasping on the floor in a panicked mental shutdown.

There’s no catch and no credit card. Just flat out amazing information about what it takes to sculpt a shredded, functional commando physique that looks great on the beach but is also serious “go muscle”—not just “show muscle”

Download your complimentary gift at:

http://www.TACFITCommando.com

This offer will only be available for a couple days, so if you want to get your hands on this information for F.REE, visit the site right now. The link again is:

http://www.TACFITCommando.com <------- FREE Download

Have fun with it, and happy training :)

Yours in flow,
RMAX International Management Team

PS You may want to visit their site just to watch the cool video…

==> http://www.TACFITCommando.com

This is exciting stuff folks! Check it out and stay tuned for more!

New RMAX Magazine.

Jeffry Larson — Sun, 31 Jan 2010 15:39:38 -0500

Hey folks!

The brand-new February 2010 edition of RMAX Magazine has hit the virtual streets and it is the best one yet!

This is a special issue themed around the 7 Key Components of Circular Strength Training.

Tons of info on the cutting edge of health and fitness by world-renowned experts in the field.

Included is a new article from me that applies the 7 Key Components to the art of swordsmanship.

Get your copy HERE!

Yes, it is still FREE!

RMAX magazine latest edition

Jeffry Larson — Fri, 13 Nov 2009 09:32:00 -0500

The newest issue of the world-renowned RMAX Magazine has just been released!

This edition includes articles by top CST Instructors, Coaches and Head Coaches addressing topics such as:

Nutrition
Yoga
Group Fitness Training
Proactive Aging
News and Events in the RMAX world
Amazing personal testimonials

And yes, it's still FREE!!!

Get it here now: RMAX Magazine

I am proud to be part of an organization that make so much innovative health and fitness information available so freely. The dedication by the RMAX staff to service and helping all people realize there full potential is truly inspirational. The fact is RMAX is more that an exercise system, it is a family of people of all backgrounds bound together by a mutual goal of enhancing lives. I urge you to learn more about this incredible tribe and join us in this mission. You can start by downloading this magazine and reading for yourself what RMAX has to offer you.

3 Studies from Psychophysiology

Jeffry Larson — Sun, 25 Oct 2009 22:17:51 -0400

I have found a number fo interesting studies from the field of psychophysiology which have profound implications regarding how we approach health & fitness. At the very least we can see that what is going on in our heads (psychologically) is just as important as what is going on in our bodies (physiologically). In fact, what science is discovering is that differentiation of mind and body is just a dualistic construct that we has been handed down to us from our Western cultural heritage.

Here are just a few highlights from the studies:

Reacting to and Recovering From a Stressful Situation: The Negative Affectivity–Physiological Arousal Relationship

Kelly L. Zellars, James A. Meurs, Pamela L. Perrewé, Charles J. Kacmar, Ana Maria Rossi

Journal of Occupational Health PsychologyJanuary 2009, Vol. 14, No. 1, p 11-22

Abstract

Although it is one of the most widely researched personality correlates of psychological reactions, the relationship between negative affectivity (NA) and physiological arousal has received little attention. This study examined the associations between NA and physiological outcomes of heart rate, skin temperature, and muscle tension. The authors hypothesized that when individuals are in a stressful situation, persons high in NA experience more heightened physiological arousal than those low in NA. After personality and demographic data were collected, 230 individuals participated in a stressful intervention. Individuals high in NA experienced a significantly greater rate of increase in electromyogram during the stress intervention and a lesser rate of decrease in electromyogram after the stressful event than those low in NA. In regard to skin temperature, those high in NA did not recover from the stress intervention as well as those low in NA. Negative affectivity was not related to heart rate.

Conclusions

Our results for NA and skin temperature recovery are consistent with studies showing that depressed individuals appear to be physiologically in a state of hyperarousal (Carney, Freedland, & Veith, 2005). Over time, the mobilization of extra energy (e.g., greater EMG responses) may lead to high levels of fatigue. Overall, our findings regarding the ability to return to physiological baselines is important (Veldhuizen et al., 2003) because in the short term, slower recovery may influence functioning on some tasks at work, and over the long term, incomplete or slow recovery from demands may lead to chronic effects on health and well-being (Frankenhaeuser & Johansson, 1986).

Improving Cardiovascular Recovery From Stress With Brief Poststress Exercise

Sky Chafin, Nicholas Christenfeld, William Gerin

Health PsychologyJanuary 2008, Vol. 27, No. 1S, p S64-S72

Abstract

Objective: While exercising before a stressor has been shown to limit the magnitude of stress responses, we test the use of exercise as a coping mechanism after the stressor, to limit the duration of the stress response. Design: After doing difficult mental arithmetic with harassment, male and female undergraduates (N = 102) either walked in place or sat still for 3 minutes, then all sat for a recovery period. Main Outcome Measures: Continuous blood pressure and heart rate monitoring was done throughout. Changes from an initial resting baseline were calculated. Results: During the manipulation, blood pressure for exercisers was higher than for controls, but soon after the tasks were completed the participants who had exercised had significantly lower systolic (SBP; M = 3.5 mmHg above prestress baseline, p < .01) and diastolic blood pressure (DBP; M = 0.3 mmHg above prestress baseline, p < .001) than those who had not exercised (SBP: M = 8.8 mmHg, DBP: M = 4.8 mmHg). Conclusion: Although exercising when angry adds to initial cardiovascular arousal, it improves recovery afterward. We discuss possible mechanisms for this effect.

Relationships Between Musical Structure and Psychophysiological Measures of Emotion

Patrick Gomez, Brigitta Danuser

EmotionMay 2007, Vol. 7, No. 2, p 377-387

Abstract

Psychophysiological studies with music have not examined what exactly in the music might be responsible for the observed physiological phenomena. The authors explored the relationships between 11 structural features of 16 musical excerpts and both self-reports of felt pleasantness and arousal and different physiological measures (respiration, skin conductance, heart rate). Overall, the relationships between musical features and experienced emotions corresponded well with those known between musical structure and perceived emotions. This suggests that the internal structure of the music played a primary role in the induction of the emotions in comparison to extramusical factors. Mode, harmonic complexity, and rhythmic articulation best differentiated between negative and positive valence, whereas tempo, accentuation, and rhythmic articulation best discriminated high arousal from low arousal. Tempo, accentuation, and rhythmic articulation were the features that most strongly correlated with physiological measures. Music that induced faster breathing and higher minute ventilation, skin conductance, and heart rate was fast, accentuated, and staccato. This finding corroborates the contention that rhythmic aspects are the major determinants of physiological responses to music.

Discussion

The results of this study suggest that the internal structure of the music played a primary role in the induction of the emotions in comparison with extramusical factors. The study further suggests that it may be more so for the feeling of arousal than the feeling of valence. In fact, the musical features differentiated more clearly between low-arousal and high-arousal emotions than between negative and positive emotions. This reflects the higher consistency in the arousal reports than in the valence reports across participants (see Gomez & Danuser, 2004a). Particularly small were the differences in the musical structure between the negative low-arousal and positive low-arousal quadrants. This is consistent with studies on emotional expression showing difficulty in the discrimination of positive low-arousal (e.g., tenderness) and negative low-arousal (e.g., sadness) emotions (Campbell, 1942; Gabrielsson & Juslin, 1996; Juslin, 1997; Thompson & Robitaille, 1992). Situational and personal factors may be decisive in the recognition and experience of these feelings.

Musical structure is believed to express and induce emotions through iconic relationships (Sloboda & Juslin, 2001). Iconic relationships come about through some formal resemblance between a musical structure and some nonmusical event or agent carrying emotional “tone” (e.g., the human voice; Dowling & Harwood, 1986). The association between musical features that carry valence information and their nonmusical referents might be more easily modifiable by individual factors than the association between musical features that carry arousal information and their nonmusical referents. Fast and loud music shares features with events of high energy and so suggests a high-energy emotion. In fact, tempo is not limited to music; the rate of events in time characterizes many human behaviors (e.g., gait, speech). Walking faster or speaking faster is associated with more energy expenditure. Similarly, a louder sound carries more energy than a softer one and to produce a louder sound with the voice requires more energy than to produce a softer sound. The association between musical features such as fast tempo and high loudness and events of high energy is consistent with the idea that music possesses qualities that Stern (1985) has named vitality affects. Concerning two major determinants of valence—mode and consonance—studies show a late emergence of sensitivity to mode (Dalla Bella, Peretz, Rousseau, & Gosselin, 2001), much later than sensitivity to tempo (Baruch & Drake, 1997), consistent with the idea that sensitivity to mode may be more dependent on individual learning through exposure to the music of our Western culture. Although there might be in the infant a biological preparedness that makes consonance more attractive than dissonance (Zentner & Kagan, 1998), the concept of consonance/dissonance is culturally conditioned; thus, its link with feelings of pleasantness may be largely modulated by individual experience.

Learn the Secrets of Tai Chi - Free Course

Jeffry Larson — Mon, 12 Oct 2009 21:55:06 -0400

One of the great mind/body disciplines that is known and respected around the world is Tai Chi. You have probably seen images of older folks in China going through a routine of slow exercise movements in the early dawn. Or perhaps you have heard of the fantastic stories of development of the internal power of "chi" by martial arts masters. The truth as I have personally discovered is that Tai Chi is an amazing system of high-quality movement techniques and energy work through which I have realized incredible health benefits.

I have had the good fortune to study the arts of Tai Chi and its related discipline - Qigong - with a modern day master by the name of Al Simon. Al has been studying and teaching Tai Chi and Qigong for decades and has been recognized for his expertise by twice being inducted into the United States Martial Arts. Through extensive research and teaching experience he has created a complete online Tai Chi and Qigong course.

You can check out this course for free here: Free Online Tai Chi Course

Many people may be skeptical of a distance learning course for a physical discipline such as Tai Chi. I certainly was. But Al's course - called "ChiFusion" - is unlike any online or video course you have seen before. You'll have to check it out for yourself to understand how revolutionary it is. I believe that the teaching method in the ChiFusion course is more effective than even the live in-person teaching of some instructors out there.

I have gone through the complete course myself and even certified as a ChiFusion instructor. It has opened up whole new insights into internal energy as well as improving the quality of my movement, breathing and structure. The lessons one can learn from Tai Chi and Qigong are equally valuable to everyone: the athlete, the professional, the young, the old and everyone else in-between.

I highly recommend this course and urge you to check it out for FREE now:

Free Online Tai Chi Course

Reaching Maximum Potential

Jeffry Larson — Thu, 24 Sep 2009 20:29:37 -0400

As a child and young adult I battled regularly with a whole array of demons. Family dysfunction and abuse led to creating a defensive psychological shell around myself. Accompanying this was extreme lack of self esteem and high levels of fear reactivity in all social contact. My genetically defined physicality was lacking any advantage except being tall. I was overfat, under-muscled, athletically inept and always the "last one picked" for the very few sports I ever engaged in.

But I eventually came to realize that these circumstances and disadvantages were not me. My true self lay somewhere deeper within, untouched by the trauma and waiting to emerge. The path I am now on is allowing that self, the real me, to manifest itself more and more everyday. This path consists of a daily practice of melting away the slag and allowing the gold to shine through.

You too can choose the path you will follow. The downward spiral ruminates in the past and focuses on the attacks to our ego. The upward spiral, while not easy, leads to realizing the amazing potential that is inside each one of us.

The lyrics of the song "Everyday Glory" by one of my favorite bands, Rush, tells a similar story with captivating imagery:

In the house where nobody laughs
And nobody sleeps
In the house where love lies dying
And the shadows creep
A little girl hides shaking
With her hands on her ears
Pushing back the tears
'Til the pain disappears

Mama says some ugly words
Daddy pounds the wall
They can fight about their little girl later
Right now they don't care at all

No matter what they say...
No matter what they say...
No matter what they say...
No matter what they say...

Everyday people
Everyday shame
Everyday promise shot down in flames
Everyday sunrise
Another everyday story
Rise from the ashes and blaze
In everyday glory

In the city where nobody smiles
And nobody dreams
In the city where desperation
Drives the bored to extremes
Just one spark of decency
Against a starless night
One glow of hope and dignity
A child can follow the light

No matter what they say...
No matter what they say...
No matter what they say...
No matter what they say...

Everyday people
Everyday shame
Everyday promise shot down in flames
Everyday sunrise
Another everyday story
Rise from the ashes and blaze
In everyday glory

If the future's looking dark
We're the ones who have to shine
If there's no one in control
We're the ones who draw the line
Though we live in trying times
We're the ones who have to try
Though we know that time has wings

We're the ones who have to fly...

"Do You Know Joe?" Part II

Jeffry Larson — Sat, 19 Sep 2009 14:53:49 -0400

Circular Strength Training is a powerful method of personal transformation not only because of the method but because of the incredible people who lead by example and inspire us to achieve our own greatness. Joe Wilson is one of those people. Having already overcome so many challenges with hard work and determination, Joe is not content to rest on the laurels of his past. He continues to push the envelope in new and exciting directions.

Here is a little more insight into the life of an RMAX Faculty Head Coach:

Between your law enforcement career, running a martial arts school, your duties as an RMAX Head Coach and your own personal practice you have an extremely busy schedule. How do you balance it all?

It is a lot when you look at it on paper, but I really do not know what else I would do. I have been teaching martial arts since I was 14 so it is odd to think I may go a week or two without teaching classes. Teaching never feels like a job to me, so it is just a gift.

I guess the secret is many years ago I changed my ‘Gots’ to ‘Gets’. By that I mean, when I was finally able to run and exercise without pain (after finding Coach Sonnon and CST) I was so excited to be able to move that it never felt like a chore to wake up early and get to it. So instead of thinking, “I’ve got to get up and train”, I am like, “Wow! I get to get up and train!!!”

So my day begins at 4:00-4:30am and I do not stop until 8:00 or 9:00pm most nights. It is a lot, but I do not know any other way.

You have made some trips to train in China. Could you tell me a little bit about that? Who did you train with and what did you learn? Is there anywhere else you may be traveling for training in the future?

I have been blessed to go to China twice to train at the Shaolin Temple with the monks. I also traveled all over China and I was able to train with many teachers. It was an amazing experience. Nothing is more humbling for a martial artist than to stand on the ground at the Shaolin temple and train where it all began. It was very powerful.

I am hoping to organize a trip to go visit and train with Faculty Coach Ryan Hurst in Japan sometime soon. Coach Sonnon and I have been talking about organizing a trip to India to train in yoga, Clubbells and wrestling for a long time. I am hoping to make that happen as well.

Give me some tips for people who are interested on progressing to each level in the CST hierarchy – What specific things should they focus on at each level?

Not to be vague, but I think the most important thing for Instructor, Coach, and Head Coach is to focus on their personal practice and their own personal journey first and foremost. We cannot take someone somewhere that we have not been, so I believe that is the most important thing.

Once you are living the principles of CST, then I think you must get out there and share and teach-teach-teach: one-on-one, private lessons, free workshops - just teach. You will learn more teaching other people than you will ever figure out on your own.

After that find a mentor. Work with that mentor to figure out your best contribution and go from there.

Are there any CST or martial arts projects/resources you are working on that we might see in the future?

Yes, I am working on two yoga projects right now that will hopefully be out this year. One is a downloadable tutorial for Prasara instructors and the other is a passion project, which I am hoping will help bridge the gap between fitness and yoga in our country. I will have more info out on that one soon!

Find out more about Joe HERE and the check out his Memphis Martial Arts Center.

“Do You Know Joe?” Part I - RMAX Faculty Head Coach Joe Wilson

Jeffry Larson — Sat, 12 Sep 2009 14:50:04 -0400

Joe Wilson is a modern day super hero. His true story of overcoming unbelievable adversity and physical disability early in life to becoming a world class martial artist and elite federal agent is legendary. If you have been to a CST Instructors Certification course here in the US then you know the incredible depth of knowledge and physical ability he possesses. You also know that he is a supremely gifted teacher with a frenetic sense of humor. Most admirable of all is his sincere humility and constant desire to help others. Joe is truly and inspiration for all of us.

In this interview you will learn a little more about the life of an RMAX Faculty Coach and some things Joe has going on right now.

Could you tell me a bit about your recent activities in both your law enforcement career and your martial arts school?

After 13 years of law enforcement with one of the largest sheriff’s offices in Tennessee, I am now working for a federal law enforcement agency, on a Federal Task Force.

I train for myself at least once a day (although most of the time I still get in a second session) and teach classes - martial arts and CST - several times a week at my school. My schedule is a bit crazier now so I am very grateful to have help at the school. My wife, Head Coach Camron Wilson, is a huge help as is CST Instructor Bob Canale. They both cover my weekly Prasara Yoga classes when I can’t make it. I also have a few black belt instructors, Mark Smothers and Cristina Gilliam, who are there to cover the MA classes when needed. I am blessed to have a great team!

How has your personal practice of CST benefited you in your work as a police officer?

Most people do not realize that the injuries that many LEO’s suffer from have little or nothing to do with chasing and fighting criminals - although that can happen. Many of the injuries and physical problems come from wearing all of the equipment (vest, belt, gun, radio, etc.) and being in a car with all of the equipment on for hours and hours on end. Then given that, you are expected to go from 0-100 mph sometimes with no notice and no warm-up.

So I believe the CST has helped me stay injury free for my 13-year career. I am also in better shape at 34 than I was at 24, so there is a lot that can be said for that!

How have you been able to incorporate CST in the training of other police officers?

Yes, I was the head PT instructor at our academy - the largest sheriff’s academy in Tennessee - for over 3 years. In that time I incorporated LOTS of CST. All classes at the academy did Intu-Flow as a warm-up and the last few classes I had were doing TACFIT protocols, they just didn’t know it.

I was also able to certify several TACFIT Instructors before I left the academy. There are now TACFIT Instructors all around the State of Tennessee as well as Arkansas and Mississippi. While I was training recruits at the academy, and using CST protocols, I had NO major injuries from any recruits. In my last class that I was in charge of, we had 0 injuries and everyone at least double their PT numbers! We were using TACFIT and Intu-Flow everyday and saw fabulous results.

I still consult the instructors at the academy and they are doing awesome! They have just introduced kettlebells and are getting ready to order a bunch of Clubbells, so it will only get better.

What RMAX resources or programs would you recommend for police officers to practice?

Intu-Flow, Intu-Flow and Intu-Flow!

I also think the Shockability trilogy is amazing and very helpful in LEO work, as well as Immovable Object, Unstoppable Force. They are classics in my opinion. TACFIT is another must!

Part II of this interview coming soon. Stay tuned!

Be Well.

Jeff

3 Lessons From "Anatomy Trains"

Jeffry Larson — Sat, 05 Sep 2009 13:42:43 -0400

A new edition of the RMAX Magazine has just hit the street and once again it is filled with the latest in health and fitness info and current happenings in the RMAX world. Most amazing of all - IT'S FREE!

Get your own copy HERE.

On page 23 you will find my feature article describing the concepts behind Anatomy Trains which are so fundamental to Circular Strength Training. To understand why we do what we do in CST you have to understand the critical role of connective tissue to our physiology and how the myofascial meridians define our every movement.

Here is a portion of the article:

Know Thyself: 3 Lessons from Anatomy Trains

Jeffry C. Larson, CST Coach

There are three essential “textbooks” of CST which define, explain and illustrate what the system is all about. They are: 1) Free to Move, 2) Prasara Yoga: Flow Beyond Thought and 3) The Big Book of Clubbell Training all by the founder of CST - Scott Sonnon. It almost goes without saying that every serious CST athlete should acquire these texts at some point and diligently study their contents. But for those interested in going a little deeper beyond this foundation there is another book which Coach Sonnon himself has cited as a key component in the formulation of CST: Anatomy Trains by Thomas W. Myers.

Here are some of the major points that are discussed in this important book:

1) Connective Tissue Defines Our Form

The traditional and still present, scientific view of connective tissue is that it is non-living, inert material that has a limited physiological role. It is almost completely ignored in even the most modern anatomical texts. No doubt you have seen lots of pictures and diagrams of a number of classifications of body systems – skeletal, muscular, digestive, cardiovascular and even the nervous system. But what keeps it all from collapsing down into a bone-filled sack of soft, flaccid organs and organic jelly? The answer turns out to be the very thing that is cut away and discarded in order to see all those other systems: the fascial system, also known as the fibrous net.

Collagen fiber bundles imaged using spectrally refracted light. Notice the interlocking wave pattern.

This fibrous net is composed of connective tissues such as collagen, elastin and reticulin and the gelatinous ground substance. These connective tissues pervade every structure in the body. It covers bone, runs through muscle, suspends organs, forms joints and even defines structure at the cellular level.

The fascial system is a key component in maintaining the body’s anti-gravitational structure through the principle of tensegrity. The fibrous net acts as a tensional force pulling in while the bones are compressive struts pushing out. In addition to this the net is a communicative system that transmits information around the body (via vibration) and will plastically reform itself over time in response to stimulus.

To read the rest of this article download your copy of the RMAX Magazine HERE.

Be Well.

Jeff