2953: Be Brilliant at the Basics by Harold Gibbons with Mark Fisher Fitness on Foundational Exercise Movements

[00:00:00] This is Optimal Living Daily Episode 2953

[00:00:03] Be Brilliant at the Basics by Harold Gibbons with MarkFisherFitness.com and I'm Justin Malik

[00:00:10] This is the show where I usually read to you like an audiobook

[00:00:14] But on Sundays, I think it's nice to share an episode from another podcast where we read to you

[00:00:19] Today's coming from my brother's show Optimal Health Daily

[00:00:22] If you'd like more about fitness, nutrition, diet, anything else related even have your questions answered on Fridays

[00:00:30] You can find Optimal Health Daily wherever you get your podcasts, but with that let's get right to it as we optimize your life

[00:00:38] Be Brilliant at the Basics by Harold Gibbons with MarkFisherFitness.com

[00:00:49] Full Out Equals Brilliant at the Basics

[00:00:53] Let's talk about success. It's not likely to come from a lofty dream and lots of hoping

[00:00:58] It comes from playing full out, day in and day out

[00:01:02] Our success is predicated on our ability to plan for the small picture while still seeing the big one

[00:01:09] In fitness land this means that we need to be brilliant at the basics

[00:01:13] This is better than good. This is better than great. This is brilliant

[00:01:19] We don't really live our health and hotness dreams by having a different dream every day or by eating from life's proverbial buffet

[00:01:27] We best realize our health and hotness potential by consistently improving in several key areas

[00:01:33] Today we're going to look at movement as something that we can simplify to be successful

[00:01:39] Exploring the infinite ways to move our bodies keeps many of us coming back for more, but for countless others

[00:01:45] It can be absolutely paralyzing. How the f*** do you know what to do?

[00:01:50] What it looks like

[00:01:52] At Mark Fisher Fitness our training uses every single muscle possible and

[00:01:57] maximizes the results in the process

[00:01:59] How do we create a system to use the 600 muscles moving our 200 bones?

[00:02:04] Well, we take a page from the books of our friends Dan, John and Gray Cook and create some buckets for all of our

[00:02:12] Exercises to live in these buckets help ensure that we're playing full out every day

[00:02:17] These six buckets are hinge

[00:02:20] squat

[00:02:21] push

[00:02:22] pull

[00:02:24] carry and core in

[00:02:26] These six categories live every exercise that we use

[00:02:30] Focusing on exercises that live in those buckets is what makes ninjas brilliant at the basics

[00:02:36] It's been working so well for us that it can make planning your own workouts feel even smoother

[00:02:42] Let's take everyone's favorite pattern the hinge

[00:02:45] It's not ostensibly better than any others, but our booty is the center of our hinge and we're all about that base

[00:02:53] Kettlebell swings have long been a staple of Mark Fisher Fitness workouts, and it's not just because they're sexy

[00:02:58] It's because of the hinge

[00:03:01] We've been building our hinge repertoire for years now

[00:03:04] And you may even spot some ninjas doing double kettlebell swings double kettlebell cleans

[00:03:10] Cheat cleans and snatches in class each exercise has its own intricacies, but guess what they're all hinges

[00:03:18] While the number of exercises in each bucket can ebb and flow with each month of programming

[00:03:23] The buckets themselves never change this allows us to be consistent and calculated in what we do

[00:03:30] Ultimately getting better at it. Why does getting better at it even matter?

[00:03:35] Getting better is what we do every day

[00:03:37] You greet each day with love in your heart you play full out

[00:03:41] How you do one thing is how you do everything and what you do is get better

[00:03:47] Quantify and qualify

[00:03:50] In fitness land, we often measure getting better by quantifying what we do which is super useful

[00:03:57] Quantifying things is what we're used to counting more reps using heavier weights doing all of it more quickly

[00:04:05] Having solid numbers to track makes it easy to follow the law of progressive overload

[00:04:10] So we know when we're appropriately increasing our total work number

[00:04:14] Over time increasing what we do is one of the most important factors to continuous success

[00:04:20] As important as it is to do more. It's equally as beneficial to qualify what we do

[00:04:27] The ability to appropriately express movement is integral in our performing communities

[00:04:32] And it's a great focus point for workouts as well. We may call it Carlos Stenos or

[00:04:39] beautiful movement

[00:04:40] There's an elegance and grace that comes with each step of progress that we make while getting stronger

[00:04:47] Regularly learning new exercises that live in each of our buckets help us use that bucket as a strong movement foundation

[00:04:54] So we can add fancy new variations

[00:04:57] We find balance between the new variations that we learn while refreshing the movement pattern bucket that they come from

[00:05:03] In classes at Mark Fisher Fitness each month. We celebrate some of the bad basics that live in the center of our buckets

[00:05:11] the big six

[00:05:13] The best way to celebrate our bodies at Mark Fisher Fitness is to make sure that we're getting better at the basics on

[00:05:19] Any given day we spend time reviewing our kettlebell swings goblet squats push-ups

[00:05:25] Then over roads split squats and planks

[00:05:29] These big six have always been the foundation of our classes and we can always get better at them

[00:05:36] Remember, we want to be brilliant at the basics

[00:05:39] There are infinite ways to move our bodies and we see the beauty there

[00:05:44] We also see the beauty in building buckets to keep related movements ones that structure our movement experience

[00:05:50] Just enough that we can rely on these key exercises as benchmarks for our movement progress

[00:05:57] Utilizing our big six exercises or grouping exercises into the same movement buckets can help simplify your strategy for success and

[00:06:05] Help you focus more on what really matters being a better you every day

[00:06:11] Now let's become brilliant at the basics

[00:06:14] You just listened to the post titled be brilliant at the basics by Harold Gibbons with Mark Fisher Fitness calm

[00:06:26] Dr. Neal here for my commentary

[00:06:28] When we make the decision to improve our bodies being patient can be really difficult

[00:06:34] We want results to be like Amazon Prime

[00:06:36] I have declared I want something and I want it to be here the next day at the latest and

[00:06:42] In our impatience, we may end up trying to progress too fast

[00:06:46] We may skip steps and sometimes that can lead to delays in reaching our ultimate goals

[00:06:52] How you may ask?

[00:06:53] Well when it comes to fitness it can lead to injury as Harold described in today's post

[00:06:58] It may lead to imbalances meaning certain muscle groups may end up getting too much attention

[00:07:05] Thank arms and chest while others get ignored think the entire rest of the body

[00:07:11] So if we lose track of the basics like forgetting that we need to train the muscles in our lower back and in our abs our

[00:07:18] Hamstrings and quadriceps our back and chest and incorporate a variety of movements when strengthening each of these

[00:07:26] We are building a stronger foundation a

[00:07:29] Foundation that will help keep us feeling great and staying active for years to come

[00:07:35] That's why the basics are so important

[00:07:38] Perform the basic moves perfectly and regularly to create that solid balanced foundation

[00:07:45] Then you can start incorporating some of those fancier moves

[00:07:48] All right, that'll do it for today. Thank you so much for listening

[00:07:51] Have a wonderful weekend if you're listening in real time

[00:07:54] And I'll see you back here tomorrow for the Sunday show and where your optimal life awaits