MAS Athlete

Teach A Man 2 Lift is Live! And Just In Time For Your Evening Commute! Start your journey to better fitness, better physique, and more athletic life today! Our First Three Episodes are available on Spotify, Apple, and Amazon Music. Expect new technique episodes every Tuesday at Noon and new Training Chapters every Friday at Noon.

Our First Three Episodes Are:
1. Let's Start With Why
2. 7 Important Insights
3. An Athlete's ATP

Start Listening Today!

Made some developments I am very proud of for MAS Athlete over the past few weeks! Here’s what I’ve been working on:

Teach A Man To Lift Podcast - Coming Soon For More Information Follow the Link attached to this post!
New Logos see photos 2 and 3
Updated branding items such as what is pictured in photo 4
New weekly content schedule in photo 5 for things to look out for!

Struggling with your push ups?

Here is a Push up progression easiest to hardest:
1. Box or walk push up
2. Smaller box push up
3. Regular push up
4. Wall Step Ups
5. Wall Step Ups + Push Up
6. Wall Walks
7. Kipping Handstand Push Up
8. Handstand Push Up

See the linked video for a how-to

https://www.instagram.com/reel/Cp8GqwILD-N/?igshid=YmMyMTA2M2Y=

Jacob Peller on Instagram: "Push up progression easiest to hardest: 1. Box or walk push up 2. Smaller box push up 3. Regular push up 4. Wall Step Ups 5. Wall Step Ups + Push Up 6. Wall Walks 7. Kipping Handstand Push Up 8. Handstand Push Up... 1 Likes, 0 Comments - Jacob Peller (.fitness.philosopher) on Instagram: "Push up progression easiest to hardest: 1. Box or walk push up 2. Smaller box push up 3. Regular ..."

One common issue with cardio is most of the movements such as running, rowing, swimming, and cycling are all dependent upon the lower body. Here's what to do when your lower body is injured.

Goal setting is an integral part of fitness journey, but the tricky part is that their achievement is not the only thing that matters. It is difficult to balance the paradox of enjoying the journey versus the drive to get to the desired destination. The key is to be grateful for your current set of circumstances regardless of whether they are good or bad, and be present where you are because no place is more important than the one you currently find yourself in. Remember us humans are creatures of comparison and bad times make the good times feel that much better.

*Mind Gym by Gary Mack
*On the Shortness of Life by Seneca

Step by step method to create your own cardio program for distance. This approach is useful whether you want to run your first 10K or swim your first 500m

See past posts for examples of the workouts listed.

There are two ways to look more toned.

1. Increase muscle size
2. Decrease fat cover the muscle

Cardio enhances physique via the latter mechanism. Cardio helps us burn calories which in turn makes us look more toned despite not putting on any additional muscle.

Stay out of your own way. Being unhappy about being unhappy is an endless cycle that one can get stuck in. Worry less about happiness and more about being present and involved in what you’re doing today, and happiness will naturally come. Like sleep the more one frets about trying to fall asleep the less sleep he/she is able to get. But when you’re at peace sleep comes easily and quickly.

*Man’s Search for Meaning by Viktor Frankl

Strength training confers important benefits that cardio cannot such as:
- Increased bone mineral density
- Increased force production
- Increased power output

It is important to incorporate anabolic stimuli into a cardio program to increase effectiveness and decrease injury.

Understanding work to rest ratios is very important to putting together a good cardio workout. Choose wisely.

A great reflection topic for a peaceful life is “What is my purpose?” A big question, and a difficult one to answer. However, we often times make the answer much more complicated than it needs to be. There is a common belief that somehow we are to discover this true purpose for our lives from some external experience, instead of choose what it is to be from internal reflection. Our purpose in life is truly whatever we decide for it to be. We get to elect what it is we want to dedicate ourselves to. Look inward, see what it is you enjoy, what it is you are passionate about, and make your own decision. Also do not be afraid to have different purposes at different stages of your life. We grow, become more educated, and become more experienced what was once a purpose for you may change or develop with you. Either way I find it good to revisit the question of purpose frequently. Choose your own principles to live by and stick to them and you will find your own company to be very enjoyable.

On The Shortness of Life by Seneca
Man’s Search For Meaning by Viktor Frankl

A very common consideration for lifestyle athletes is if they can perform both weights and cardio. The answer is yes. It just needs to be incorporated mindfully. The goal of weights is generally to increase. Increase strength, increase bone density, and increase muscle mass. The goal of cardio is generally to decrease. Decrease body fat, decrease resting heart rate, and decrease harmful cholesterol (LDL). Weightlifting is less damaging (catabolic) to your muscles than cardio usually because the volume (number of repetitions) is less. Try to rest and recover after cardio.

One common flaw that I see many motivational speakers and fitness coaches fall prey to is this idea of needing to have the outcome you desire. They believe that this is where motivation and drive come from. “You need to need X as bad as you want anything in your life” is a common theme amongst motivational speakers and many fitness professionals. However, when you “need” something it changes your motivation from a desire to succeed and achieve something to a fear of not having something you now perceive that you “need.” It also often leads to over-trying, unnecessary tension, and decreases enjoyment of the journey. Focus on doing your best to achieve your accomplishments. This keeps you grounded and present in the moment, helps you enjoy the journey, and gives yourself permission to perform at your best.

Mind Gym by Gary Mack

Fartlek Cardio is a fun style of workout that is most analogous to tempo cardio. The important difference is during tempo cardio one intensity is maintained throughout the duration of the workout. During a fartlek workout the intensity is varied on purpose to have more intense and less intense periods of work. It helps an athlete recover without having to stop exercise. Perfect for athletes that play sports such as soccer or lacrosse.

HIIT Cardio is one of the most popular styles of cardiovascular exercise currently. It is promoted by different group fitness studios such as and because it lends itself well to group fitness and is arguably the most effective and time efficient workout one can do to see general performance (increased endurance, decreased feeling of fatigue) and health benefits. Not to mention the workouts themselves feel very enjoyable and are psychologically easier due to the short work intervals and frequent rest to look forward to.

Take care of your mind, body, and spirit and everything else will fall into place. These are the three things that we are always able to control. We can always choose to take care of bodies, we can choose to take care of our minds, and choose to have a spirit that is at peace. Despite whatever external circumstances are like these three things we remain in control over, and there is no reason to worry ourselves with things we cannot control. I created this account to help people do exactly that. Take care of mind, body, and spirit. It is my hope that I will help people feel better, become more confident in themselves, perform better, take on more challenges, and live a life they believe to be adventurous and interesting. It all starts with taking action to do what you can to improve your mental, physical, and spiritual wellbeing. I hope to offer content that helps you do exactly that. I hope to offer education, perspective, and actionable steps to improve your wellbeing.

Tempo Cardio - the style of workout that is most commonly thought of when one thinks of cardio. Offers a variety of adaptations most importantly the bodies synchronization of energy producing systems. Incorporate this into your workout routine 1-2 times per week to see the best results from doing cardio exercise.

Long cardio is what most conceive as a traditional cardio workout, and it is. The focus is heavily on the heart and endurance of the muscles of the chosen exercise. This low intensity but longer workout is best performed with a partner so you can catch up while y'all run. When training for a longer race it is important to increase the distance of your lower intensity days like this one before increasing distance on higher intensity days. If I am training someone for a marathon their low intensity cardio days is what I increase to get them to running marathon distances before their race.

Interval cardio is an important and often missing piece in an athletes cardio regime if they are trying to get faster. Anyone who is running a 5K, 10K, Half Marathon, or Marathon should incorporate interval cardio at least once a week. The shorter the race the more important it becomes. See the last page for a sample interval cardio workout.

How does your body physically change from Cardio?

To Make Long Story Short: Whatever You Use Gets Improved

Therefore your body gets better at circulating and recycling your blood.

- Increased oxygen inhalation - Lung Muscles (diaphragm and intercostals) get stronger
- Increased ability to carry oxygen to muscles - more red blood cells and heart pumps more effectively
- Increased ability to add oxygen and clear carbon dioxide - increased number of capillaries

What kinds of cardio training does what?

- Long Cardio > 30 Min Performed at a low intensity —> Heart beats more effectively
- Short Cardio < 5 Min performed at a very high intensity—> Increased capillaries
- Intermediate Cardio = Approx 20-30 Min performed at a moderate to high intensity —> A combination of all of the above
All increase lung muscle strength and new red blood cells

Immediate benefits of Cardio:

1. Decreases your risk of cardiovascular disease
2. Increased control of blood sugar
3. Increases “good" cholesterol (HDL) and decrease “bad” cholesterol (LDL)
4. Increased feelings of wellbeing
5. Enhances memory and learning mechanisms in the brain
6. Increases immune function and decreases the risk of viral infections such as flu and covid
7. Increase sleep quality

Pays off pretty well.

Stay tuned for different ways to do your cardio.

Welcome to our new 4 week segment "Conversations About Cardio"

Let’s Start With the Basics:
- Cardiovascular exercise is anything increases your heart rate for a sustained period of time at or above a minimum of 115 beats per minute
- Goal is to increase your bodies ability to utilize oxygen which involves much more than just your heart. Your lungs, blood vessels, and red blood cells all perform better
- Cardio exercises are anything that can be done with low to no resistance and can be performed for extended periods of time
- You can get the same results with short bouts but the shorter the bout of exercise the more intense it must be

So to recap:
1. Cardio is any exercise that raises the heart rate for a sustained period of time
2. Low to no resistance for longer periods of time
3. The shorter the work time the more intense the exercise must be

Before you set out to achieve a goal it is important to ask yourself what it will cost you in order to achieve it. Every opportunity has its costs and the important tow weigh them before you set out. Achieving a goal is simple, but not easy. The simple part is understanding what we are required to do or not do in order to get where we want to go. The difficult part is actually doing it. Making a plan is easy, but having the wisdom to differentiate between the times we need to have the courage to stick to the original plan or modify and move forward is the hard part. Know the costs beforehand so you are not surprised when the going gets tough. It’ll help you grind through it.

*Mind Gym by Gary Mack

Traveling, working 12 hour shifts, short on time, or just need a quick workout? Give this a try and share it with your workout buddy!

15 Minutes 2 Burn: At the top of every minute for 15 minutes perform the following circuits. Once the short circuit is complete rest until the top of the next minute.

Odd Minutes:
- 100m Run
- 10 Crunches

Even Minutes:
- 100m Run
- 10 Push Ups



https://www.instagram.com/p/Cn9o0rcr-zB/?utm_source=ig_web_copy_link

Traveling, working 12 hour shifts, short on time, or just need a quick workout? Give this a try and share it with your workout buddy! 15 Minutes 2 Burn: At the top of every minute for 15 minutes perform the following circuits. Once the short circuit is complete rest until the top of the next minute. Odd Minutes: - 100m Run - 10 Crunches Even Minutes: - 100m Run - 10 Push Ups #quickworkout #masathlete #15min2burn #fitness #exerciseinspiration #workoutinspiration #HIITWorkout

Focus on building a life not a résumé. Your relationship with yourself is much more important than anyone’s compliments or criticism. Be your own person. Do what you love to do regardless of what other people may think or say.

*On the Shortness of Life by Seneca

Traveling, working 12 hour shifts, short on time, or just need a quick workout? Give this a try and share it with your workout buddy!

15 Minutes 2 Burn: Perform 5 Rounds of the following circuit doing 30s of Work and 30s of Rest per exercise.
- Push Ups
- High Knees With Iso Hold
- Jump Rope/ Double Unders