Introducing the Valknut on page 6 of the VIKINGfit Thrall's Guide to Fitness.
I love the symbolism of the Valknut as a brand identity for VIKINGfit.
A Norse trifecta as borromean rings, the Valknut, is a great metaphor for the three aspects of fitness and their inter-dependency. Plus, it's the symbol for Odin, our narrator.
The cool thing about borromean rings is that you cannot remove just one, pull one and the whole thing falls apart. Fitness is the same: You must eat well, exercise your cardiovascular system and build your muscular system.
Everyone has heard some variation of the phrase "Nutrition is [insert arbitrary statistic here]% of being fit and healthy." Well, it's true. If someone said it was 90% of the equation I probably wouldn't argue with them.
Remember the old adage "Shit in, shit out?" That is nutrition - if you eat fast-food and drink soda everyday your screwed. Bummer dudes.
That is why Freya's nutrition guidance is 50% of VIKINGfit. We wanted to express two things: 1 - Nutrition is half the battle and 2 - Nutrition is as important as both cardiovascular training and strength training PUT TOGETHER.
Heimdahl takes second place. Why is cardiovascular endurance training more important that strength? Simply put, it's a proximate cause of fitness. In other words you can be the fitter you by only doing cardio but not by only doing strength training. Body builders while potentially looking pretty cool are not actually that fit regards to health, agility and longevity.
Then why bother with strength training? Balance baby. Strength training helps metabolize nutrients and proteins differently and helps increase your endurance. Endurance is the function of the machine (the sum), strength is the individual parts of the machine and nutrition is the fuel the machine operates on.
Let me put it another way...You want SIX-PACK ABS? Well, you cannot get a six-pack by crunches alone. You MUST run (or something cardio) to burn away the belly fat. You CAN NOT run off a #1 value meal everyday. You want SIX-PACK ABS? Use the 50/30/20 split of the VALKNUT:
EAT. HIIT. RUN.
#learn the simple #truth in front of #SixPackAbs @ www.wanderlost.today #fitness #nutrition #cardio #strength #endurance
Tackling excuses on page 5 of the VIKINGfit Guide Rundown.
You know what they say about excuses right? They're like bumholes - everybody's got one and they all stink!
I'm gonna go ahead just drop the blanket excuse like it's hot: "I'm too busy...."
Yep, I get it for sure. Between your work and her work, between kids and homework, between school extracurricular and adult extracurricular time becomes a commodity like everything else.
That being said, Parkinson's first law applies:
(this book is worth a Lost Library review in the future)
So in other words: Make time for your health adventure and the rest will sort itself out.
And that being said ... here are three simple tips for beating the excuse monster:
1. Set aside the TIME. I think 60 minutes, first thing in the morning, is best - over lunch or right before bed also works if you stick to it.
2. Find a BUDDY to hold you accountable, keep you on task and have fun.
3. Set a measurable GOAL. Something SMART (another future blog post) i.e. Simple, Measurable, Achievable, Relevant and Time-bound. One of the easiest ways to set a SMART goal is to sign up for a race or triathlon.
Check out the whole VIKINGfit Guides TOC below and download to follow along --->.
#noexcuses with VIKINGfit on www.wanderlost.today #fitness #goal tips: 1. Set aside time 2. Find a Buddy 3. Set a SMART goal
The VIKINGfit Rundown continues on page four where we talk about starting the day right.
How we begin sets the tone for the entire day. In my experience if we don't workout in the morning (or some other designated time) then the workout doesn't get done. It becomes the victim of the 1000 other things we have to get done in a day.
Here's the VIKINGfit advice: Get up 90 minutes before your first commitment of the day (not work; think getting dressed, waking the kids, watching Good Morning America...) do a short meditation or journaling exercise and then work out for 60 minutes.
Then while your metabolism is in high gear: EAT A HEALTHY BREAKFAST. Healthy is defined as not from a box. Even if your constitution or schedule doesn't permit you to exercise in the morning , breakfast - just like grandma always said - is the most important meal of the day.
Unfortunately, American society trains us from a wee age to skip breakfast either totally or nutritionally. How many kids, running late for school, are shunted out the door every morning with a pop-tart in pocket?
Page four is a good example of the design format of the guide. Each page will give you a little bit of encouragement or practicable advice.
Nearly every page will have either a easy recipe or a #RAID (what we call workouts or WODs).
This page also has another design feature: The DRINK WATER. About every third page will have a subtle-ish reminder of how important it is to stay hydrated during the day by drinking 7 glasses of water from dawn to dusk.
Check out the VIKINGfit TOC below to see what you are missing and download the Guide to follow along.
#Start every day right with VIKINGfit @ www.wanderlost.today #breakfast #fitness #hero
Continuing the Rundown of the VIKINGfit Thrall's Guide. A beginners guide to body-weight fitness broken down page-by-page-day-by-day.
Life is an adventure and how we tell that story is important. With VIKINGfit the God's themselves are your guides along the path to a Hero's body. Odin narrates the story as his ravens of past and future guide us from the thralls we are to the Raiders and Shield Maidens we wish to be.
Every fitness program must have a baseline to measure progress from. VIKINGfit uses ODIN's TEST - based off of military physical fitness tests. It is a great way to start using no equipment but a timer (or muscle failure). It takes only minutes to perform, is a great workout in its own right and depending on your fitness level may indicate 200-400% improvement in eight weeks.
Check out the Vfit guide TOC below for a complete list of contents and join the tribe at right ---> .
#Odin is calling. Get the #Rundown of VIKINGfit at www.wanderlost.today ! #bodyweight #fitness
During the month of April we are going explore the VIKINGfit Guide page-by-page it what I like to call The Rundown. Let's get started.
The premise of VIKINGfit is very simple and jives with the rest of the site: Step into extraordinary.
Every fitness program claims to be unique and the silver bullet to what ails you. And then they sell you something.
VIKINGfit is extraordinary, in that it's different, but the fundamentals are not unique in the sense you cannot find them in other fitness programs. And I have nothing to sell you - maybe another day but not today. If you don't like the idea of free donate $5 to your favorite charity and continue reading.
What is unique?
No equipment. You can complete every workout VIKINGfit has to offer without a piece of equipment but if you want to have some fun build a Hamr. As far as clothes go I recommend a good cotton t-shirt, some low profile shorts to prevent chaffing and shoes with minimal BS (if you paid extra for it it's probably BS, name brands not excluded). Optional equipment we will reference in the future: Hamr or kettle-bell, jump rope, sandbag, gym rings and rower.
No Calories. Viking Warriors and Shield Maidens don't believe in counting calories. Eat Heroic food you prepare yourself and your weight will stabilize. Portion control + fitness = nutrition. It's really that simple.
No kidding. The fundamentals are really that simple: EAT. HIIT. RUN.
Below you will find the Vfit Table of Contents for reference. Download the complete beginners guide to follow along.
Get the Rundown on the VIKINGfit guide @ www.wanderlost.today !
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