Lyonhart Fitness

Learn the Secrets of Tai Chi - Free Course

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

 

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

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"

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

4 Reasons For Doing TACFIT

Today I completed the TACFIT Zulu workout.  This is the last of the 26 workouts (Alpha to Zulu) that make up the complete TACFIT program.  This was my second time for completing the full program and I realized fantastic results since the first day that I first began back in February.

This weekend I head out to Bellingham, WA for the first ever TACFIT instructor certification and I'm really looking forward to it.  Finishing my cycle today and preparing for the certification caused me to reflect on the revolutionary structure of the TACFIT program.  Here are just a few of the many benefits that set TACFIT apart from any other system:

1. Variety of Tools:  There is no way to get bored with this program.  TACFIT utilizes a wide variety of "primitive" fitness tools that are so much fun to play with including Clubbells, Kettlebells, rings, medicine ball, parallettes, and a plethora of unique bodyweight exercises.

2. Tactical Focus:  The TACFIT program can be used by anyone who wants to get in phenomenal shape but the exercise progressions are intentionally tailored to benefit those in the law enforcement, military, firefighter, and first responder communities.  If you can get yourself to be fit for these demanding jobs, you will be fit for any challenge you may face in 'normal' life.

3. Skill Progression:  Progression in TACFIT is not solely about doing more and doing it heavier and faster.  Its about moving better.  Sophisticated movement combined with strength.  Its about integrating your breathing, movement and structure to achieve strength and freedom of movement in all directions with maximum efficiency and effectiveness.

4. Results:  If you follow the TACFIT program with diligence and persistance you WILL see amazing results.  Not only will you build muscle, increase endurance and burn fat you will FEEL stronger and move better than ever before.  I've been blown away by the effectiveness of this program and I now that many others that have been working with TACFIT feel the same way.

Look into getting on board and taking on the challenge of TACFIT for yourself: www.tacfit.tv

Be Well.

Jeff

3 Steps to Higher Movement Quality

Real, holistic, health-first fitness is not just about moving heavier weights, doing more reps, and ‘pumping up’ your muscles.  Think about it, most exercises in modern fitness systems are so simple to the point of mind-numbing boredom.  I mean really, how many push-ups, sit-ups, bicep curls, treadmill runs, or whatever, can you do and not feel like there should be something more.  Listen to that intuition because it’s your body screaming at you that it is craving sophistication in your fitness.  Doing the same things over and over and over may yield results at first but eventually will lead to diminishing returns.  You must step up to the next level! 

Here’s how:

1.  Learn the Technique:  Once you have chosen to start on a CST program, begin at the beginning.  Start at the most basic level, even if it seems too easy, and learn all the fine points of the technique

2.  Train with Intensity:  When you feel confident in all the details of the technique then it’s time to turn on the juice.  Ratchet up the exertion level to attain a training effect.

3.  Increase the Level of Sophistication:  When you are performing at high intensity and start to feel that it is becoming easier for you to handle it is time to consider moving up in complexity.  In essence you are returning to Step 1 and learning the technical variations of the next level.

Repeat this process in an incremental process (baby steps!) and you will find yourself feeling and moving better than you ever have before!

For a perfect entry-level resource to learn this fundamental CST concept you can do no better than checking out the FlowFit DVD.  Or if you are ready to move on to the next level then step up to the incredible sequel: FlowFit II.

Get  Forward Pressure  to apply this protocol to a specific plane of motion – and learn some awesome sophistications on the basic, tired old push-up.

If you want comprehensive program that will bring you incredible attribute development AND superior movement sophistication then get started with the program that more and more military, law enforcement and first responders are using:  TACFIT

 Be well.

Jeff

Final Thoughts on Mastery

If you have been reading my last several posts on the path to mastery you may know find yourself ready to begin this process yourself. But how? Where do you start to looking for a system of physical training sophisticated and with enough depth to sustain a lifetime of personal fulfillment and health benefit?

I asked that same question years ago myself. I too was searching for more than a ‘workout plan’ or another passing fad in the commercial fitness industry. What I wanted was a complete holistic system that would fully engage my mind and body and give me the health, wellness, strength, endurance, mobility and peak physical performance that deep down I recognized my body craved.

Then I found the RMAX International website and discovered Circular Strength Training and from that day on my life was forever changed.

I found everything I was looking for in CST and more. I also discovered I was not alone in my quest. Through the RMAX forums I made contact with people who were making the same journey I was. After much electronic conversation, reading the material on the site and finally beginning my own persona practice of CST I knew I had connected to something much more than just another exercise routine – I had discovered a path to optimal health and physical mastery.

It has been incredible to see how CST has evolved and exponentially grown over the past several years. It is now being actively taught by certified instructors and coaches around the world and the amount of information and resources available are staggering. So how does one begin their personal exploration into CST? While there are many possible starting points recently there has been a new resource released which in my opinion is one of the best, most inexpensive and user-friendly places to immediately grasp the fundamentals of the system and begin to feel the amazing physical benefits.

It is called Bodyweight Exercise Revolution: The 4X7 Wave

In this fantastic ebook CST Head Coaches Adam Steer and Ryan Murdock lay everything out for you with pictures, video, and detailed text. They also supply several day-by-day programs that take out all the guess work. All you have to do is get the book, read through it, pick your program and get to work. Best of all is that you can get in touch with either of the coaches through the online forum and they will be happy to provide you additional guidance, personal feedback and answer any questions.

This is such an enormous value and the programs can be used by anyone of any age or current fitness level. No additional equipment is necessary. I strongly recommend this to anyone looking to begin their own path to physical mastery.

The Latest Issue of RMAX Magazine Is Here!

Hot of the presses and just in time for the New Year!

With all of the amazing, cutting-edge information packed into this magazine its hard to imagine that it is still FREE!
At that price you've really got to check it out HERE.

It features in-depth and insightful articles by a number of CST Instructors, Coaches and Faculty including one by 'yours truly'.




There is no better way to start to work on your fitness resolutions than to discover the amazing benefits of the Circular Strength Training system. Get the magazine, get on the forum, get some resources and let's get to work!

Safe and Secure on the Ice

Here is some timely information from my coach and mentor Scott Sonnon. Be sure to check out his blog at www.FlowCoach.tv

Many people have heard the story of my learning to fight in the ice and snow during the early years of my training in Russia. This unique center of balance created through joint mobility led to my development of the science of joint mobility and exercise systems based upon motor sophistication such as FlowFit: Six Degrees of Freedom.

But sometimes I receive questions on how my original training actual appeared, what it involved. While traveling, I cannot post old vintage video clips from my training in Russia (yet). However, this video will give you a good understanding of how FlowFit® II: Ground Engagement applies for mobile security when navigating slick, dangerous surfaces.

Here’s how ground engagement works on the ice and snow:

And if you don’t have FlowFit® II: Ground Engagement, then remember that the core competency of balance, coordination and agility is the Intu-Flow® Longevity System, which you can see in this FREE Tutorial on Intermediate Level:

 

To remain safe while navigating the ice and now, remember these 10 points:

1.  Bend at the hips and knees, slightly crouching.
2. When you walk or stand, do so from mid-foot balance; never ball of foot and never heel.
3. As you step, absorb with your knees and hips like a piston.
4. Exhale as you absorb downward; never hold your breath, especially as you step.
5. Keep your hands at the level of the ground: at your ribs if uphill, at your sides if flat, and slightly behind your thighs if downhill.
6. If you feel yourself fall, sit down immediately.
7. If you falling, don’t try to stop yourself with your hands; slide your hands out like a baseball player slides into home plate.
8. If you fall, turn your head to the side; never faced down.
9. If falling backward, cover your head with one arm on the side that you’re head is going toward the ground.
10. If you have anything in your hands, drop it, as it’s not as important as you.

Yet another example of how CST is not just athletic fitness, it is enhancement of every part of your life.

The Gift of Wellness

Looking for the perfect gift for a friend or family member?
Searching for the perfect way to start your New Year fitness quest?
Circular Strength Training is the answer!

I am not a salesman by any means. All I can tell you is my own experience.
I have been practicing CST for almost three years now and it has done amazing things for me.
Weight loss, muscle gain, greater mobility, elimination of joint pain are all direct benefits of CST that I have personally experienced.

Now there are a lot of CST resources out there, so where do you start?

The best place to begin is with Intu-Flow the hallmark joint mobility system of CST.

Intu-Flow®

The next-best entry point into CST is FlowFit. The complete, no equipment necessary, workout routine.

FlowFit®

Or you can go on to the fun, unique, and healthy weight resistance of Clubblells.

Clubbell® - 15lb (single) Starter Bundle

Browse around the entire RMAX shop to see many other possibilities for gifts for other or yourself!

RMAX International Online Shop

Happy Holidays!

The Gymboss

Over the past several weeks I have been making use of an incredible new tool in my daily training. In fact I use it so much I wonder how I ever got along without it. This new favorite piece of equipment isn’t any kind of Clubbell or Kettlebell; it is the Gymboss Interval Timer.

Here are some of the features of this nifty little gadget:

• One or two different time intervals from 2 seconds to 99 minutes

• Auto mode keeps repeating through intervals
• Set up to 99 rounds
• Manual mode acts as countdown timer
• Alarm by beep, vibration, or both
• Alarm duration of 1, 5, or 10 seconds
• AAA battery included
• Size of a small pager
  (1 3/4 x 2 1/4 inches)
• Water and shock resistant
  

I have used it for a variety of different workout routines. It could be as simple as setting a single one minute timer to automatically repeat as I work on a density cycle. I have also used the dual timer mode to mark the precise Time Under Tension (TUT) followed immediately by the correct rest interval. I have used the clip on the Gymboss to attach it to my waistband so that if I’m using it in manual mode I can move quickly from one position to the next without having to reach for the timer somewhere else.

Another great thing about the Gymboss is the customer service that stands behind it. When I first began using my new Gymboss I noticed that there were several bars on the LCD display that were not working. This malfunction obscured some of the numbers and made the unit difficult to use.

I sent an email to the Gymboss people telling them about this problem and asking how it could be resolved. Within an hour I received a reply that they were going to send me a new Gymboss plus a postage-paid envelope to send the faulty unit back to them. They sent this to me express mail and it arrived the very next day. The new unit they sent worked perfectly and I have been using it ever since.

If you are at all interested in this product I recommend you check out their website: Gymboss.com

There you will find all of the Gymboss’ features described as well as examples of specific applications depending on the kind of workout you are going to be engaged in. You can also place an order for your own Gymboss here although I happened to have purchases mine through Amazon.com.

I lot of people have begun using this handy little device lately and I can see why. It’s a great value for all of the features it offers.