The 17 biomechanically perfect and accurate running cues.
Learn how to run simply and easily with these 17 flashcards.
simply and in logical terms explain how to improve your running drastically in a very short period of time.
Learn the 17 cues needed for optimum running performance.
Never need a coach or trainer again for any questions regarding the product please email me coach castle at firstname.lastname@example.org
biomechanics can be scary to a lot of people. It always made sense to me, but I know most people have a hard time with understanding biomechanics. Sadly, and extremely frustratingly, I find that a lot of physical therapists, doctors, and even the best personal trainers do not seem to have any idea what “biomechanics” even means. Since the internet has given everyone (no matter how qualified) a platform and voice, some people have decided to stop thinking about biomechanics all together.
Do biomechanics matter?
That is like asking if gravity matters. “Biomechanics” refers to the forces and displacement of physical bodies (mechanics) that are alive (bio). Even plants deal with biomechanics. The point is biomechanics refers to a lot of things and should not be ignored. so, do I have a point? Yes! The point is that biomechanics are always at play. There is an inanimate physical world out here made up of forces (masses and accelerations) and displacements (vectors) and there is a living organism interacting with that world. In the case of humans, that organism includes a thinking brain and an extremely complex nervous system.
Ignorance and ego is completely ruining your progress
It is very naïve to assume that the heavier weight you are moving, the more you are loading a muscle. You can load a muscle more with less weight, based on the kind of physics you are using. So, if you are using a longer lever, you are magnifying the weight that you are using much more. If you have better alignment, you are magnifying the weight much more. If you can use a lot of weight, it simply means you are using inefficient mechanics, and damaging your body and recovery ability. It means basically you are lifting the weight up with like a crowbar. The heavier the weight feels, the more efficient the mechanics is.
-how to build a bench
-how to set up a simple cable and pulley system
-23 perfect exercises without the need for anything even money!
my job is that of a high performance coach
and it is also the personal responsibility I have taken upon myself to educate others about how to improve their lives and well-being.
This past year has been mentally draining and damaging leading to poor health in the vast majority of people
I have been doing all that I can in my free time to help others holding free fitness classes, educational seminars as well as a podcast to educate people about how simple and easy it is to take care of themselves and transform their lives.
This is a set of exercise flashcards I created for your use every exercise is perfect biomechanically.
Just so you understand what that means it means that using the laws of physics as well as what we know about anatomy and human physiology we can very easily identify the perfect exercises for every muscle group
yes you do only need one exercise per muscle group
if you don't believe me please tune into my podcast where I address all of the science and break down why everything you know about exercise is wrong.
As well as why every personal trainer you've ever heard is wrong.
if anyone who claims to be a personal trainer reads this please feel free to go to my podcast where I make many videos discrediting every bit of the knowledge you think you have.
there is no reason to spend hours in the gym every week and there is no reason to suffer on a diet this is only necessary if you are being helped by someone who is uneducated.
I hope you find these helpful and realize that there is no reason whatsoever you cannot get in shape you do not need a coach or personal trainer
I understand most people simply need the correct information. Well even without understanding the principles as long as you read the cues in these flashcards you will be good.
use your own brain research and learn the tools required and then apply them.
you certainly do not even need to believe me
please do your own research on the top of every exercise flashcard is the muscle insertion in origin you can very easily Google an anatomy chart and see that everything I say is correct even though it is contrary to popular belief.
I spent a long time thinking how I could best help everyone as there is only one of me and my conclusion was the set of exercise flashcards as well as my podcast I hope they help
Good luck to everyone
How Many Sets?
A controversial aspect of training is how many sets should you do to promote maximum gains in muscular size and strength? The optimal amount of training volume has evolved over the years. In past years, it was thought that doing a greater volume of exercise would produce greater muscle and strength gains. This notion often led to excessive exercise volume that did produce some progress initially, but rapidly turned into overtraining. With overtraining, muscle and size gains were negligible, or in some situations, actually led to muscle loss. But with the passing years, the average amount of training frequency declined, as trainees realized that more was not necessarily better. Along with this decline in training frequency, the volume of training also declined. Numerous exercise studies have confirmed that you can make optimal progress with a relatively minor amount of training volume. What is important is to maintain a higher degree of training intensity, as it mandates a lower volume of training. In practical terms, the best training progress in terms of increased muscular size and strength is made by doing between 5 and 10 sets a week. Although individuals vary in their responses to training, some evidence-based training principles seem to work for the majority of those who use them. The three requirements for promoting increased muscular size and strength are mechanical tension, metabolic stress, and muscle damage. Workouts that can incorporate all three are those that are most effective for building added muscular mass.......
The two factors most linked to increased muscle gains are training volume and exercise intensity level.
Higher training volumes—or how many sets and reps you complete in a workout seem ideal. But this depends on the extent of your training intensity. Attempting to do too much training usually leads to less training intensity, which limits muscular gains. Varying your exercises is likely more important for psychological, rather than physical reasons, in that by employing some variety in your workouts you will have more interest in your training and are likely to train with a higher level of intensity, which results in more muscle gains. A major mistake often made is not paying attention to the speed of your reps in any set. Paying attention to both eccentric and concentric muscle contractions will produce about 50% more muscle gains than doing your reps in a fast, sloppy fashion. Rest time between sets is also important, since you must rest enough between sets to allow complete replenishment of depleted energy stores in muscle that allow you to train heavier and harder. More recently, training a muscle only once a week has come into vogue. Again, this is based on the feeling that training a muscle more frequently leads to fewer gains. Training each muscle only once weekly does allow a higher volume of training because you get more rest between training sessions......
Do Men and Women Train the same?
From a general point of view, men and women respond similarly to exercise. That is, when men and women begin a weight-training program, the rate of muscle gains will be similar, although it will appear that men are making faster gains simply because they have more muscle mass. But as with men, women with a naturally higher level of testosterone will make faster muscle gains than other women. However, no matter how much testosterone they produce naturally, most women will never achieve the same degree of muscle mass as most men. The reasons for this have to do with a woman's smaller bone structure...
Goldilocks of Exercise
Signs you’re Not Working out Hard Enough
Put simply, if you need to ask, “Am I working hard enough?” The answer is likely “NO.”
Why? Well, when we have spent absolutely all of our energy in the gym, we’re usually out of breath, can feel our heart pumping out of our chest, and can’t fathom another rep or set. This isn’t to say we need to feel absolutely exhausted after each workout, but the point is, there are telltale signs that our training has been hard, and that we’ve pushed our body to its limits. This means that consistent, high-intensity workouts with few breaks is arguably more damaging than a progressive workout regime with intensity peaks and rest periods. However, ahead of diving into a list of signs suggesting you’re not working out hard enough, one caveat is that training smart trumps training hard. It’s important to remember that exercise is itself a stressor on the body, and we need to have periods of low-intensity so that our body is able to take us to the next level during a challenging workout. Now that that’s covered, I’ll admit that the opposite can be true – if you never push yourself during your training sessions, your fitness progress will become stagnant and your motivation to work hard will suffer, as well. If you’re new to exercise, or feeling unsure as to whether or not you’re working out hard enough, the best way to monitor exercise intensity is to use a heart rate monitor.....
A transformation book, detailing in plain English, how you prevent yourself from living your ideal life. every chapter is short and simple, full of tools and a no nonsense explanation of the exact steps you need to take to build your dream life. The world is hard and unfair, our respond to pressure and stress should be planning and structure. All the difficult hard to understand science laid out for you to use in basic steps and progression. Its time you realized you are the driver not the passenger of your life. Take back your wheel and go where you want to go! (how much is your life worth to you?)
This interview was conducted in order to further understand the purpose of To Build a Castle and to develop a connection to the author, Castle. Establishing himself as a credible source of information, as an author that truly identifies with the abilities of his readers, is essential for readers to feel comfortable in trusting him with their time and effort.
Tell me a bit about yourself and what has made you into the person you are today.
From a young age I was constantly surrounded by chaos, aggression and pain. I had to learn to be brave in the face of fear, in order to survive. I had to discipline myself, my mind and teach myself not to care about the opinions of others. During my childhood, I was fortunate enough to spend a good deal of my time at the public library. This sparked my love for books and acquiring knowledge. Once these tools became available, I began integrating them into my life. I realized how important structure and constant progression were for fulfilling your life. Since then, I have made many mistakes and failed many times. I have learned to embrace life and to never give in to fear of the future or the opinions of others.
What does it mean to carry the title, high performance Coach?
It means that on top of the very important responsibility of my own life, I also take on the additional responsibility of my client’s lives. I must practice what I preach. I will always lead by example and show others that it anything is possible. I constantly push myself and those around me to get out of their comfort zone. As a life coach, I must discipline myself, body and mind, to be a hard and strict individual. By doing so, I can push myself and others beyond our excuses and fears.
Why do you consider yourself to be a reliable source of information for people to better themselves?
I am not teaching nor advocating any new knowledge. I stand on the shoulders of great civilizations and many great men. The only thing I have in my repertoire is an insatiable curiosity, a relentless attitude of self-improvement, and a past that has created great empathy and a desire to help others.
What type of approach do you take to life?
My approach to life is simple, but not for everyone. Every day, I do everything in my power to have the best day that I can. That means whatever my current goals are, I attack ruthlessly. Once completed, the rest of my day is scheduled around clients and family. This way everything can be accomplished. I call it laying a proud brick in my castle. If you always have perfect days, you will have a perfectly built castle in the end. The less sturdy the bricks, the sooner it will crumble.
What encouraged you to turn your lifestyle into a practice to teach others?
A wonderful quote I read from Jordan Peterson. It stated, “when you have something to say silence is a lie.” While I had turned my life around and wanted to help others, I was simply waiting for people to come to me. That quote made me realize, that mindset was not going to do others any good. Everyone wants to have a better life, but it seems that most people are unaware of how to do so, and in some cases unaware of how out of control their life is in the first place. With this quote in mind, I began my journey that I continue to this day.
What encouraged you to turn your lifestyle and your teachings into a book?
There is only one of me. I want to help as many people as possible. If I had read this book at a younger age, I would have lived a very different life, with much less suffering. If I help even one person with this book, I will have done my job.
What inspired you to write this book?
I just realized it had to be done. If I was not the one to do it, who would?
What kind of research do you do to become truly knowledgeable on every topic you
I always reach out to top experts in the field I am studying. I also find and digest as many applicable books as I can. And of course, I read lots and lots of research papers. One of the hardest things in today’s day and age is sifting through the misinformation on the internet to find the nuggets of truth. It is necessary to have experience navigating massive amounts of information, as even one unchecked falsehood could lead you down a rabbit hole of misinformation.
Does each chapter follow the ideas of the one before or do they each stand alone in subject?
Every chapter is a piece to the puzzle of you. Each chapter can stand on its own; however, reading all of them in order, will give you a much more comprehensive blueprint for personal development. It does not matter when you put the pieces together, as long as they are combined and understood in a whole manner. Each individual chapter is a wonderful resource for specific goals.
In your opinion, is there one chapter out of the entire book that you think holds the most power for personal change?
Try to think of each chapter as another tool in your tool kit. You may already have an idea of how to use a certain tool in that kit; however, that does not mean you will use it effectively. For example, you can cut down a tree with a meat cleaver, or butcher a cow with a chainsaw, but that does not mean it is the best way to use that tool. Each and every chapter explains how to use the tools you already have. Proper use of these tools will improve your life, producing maximum results. Some chapters will also introduce you to new tools you have not seen before but are no less effective in personal growth.
What would you like your readers to get out of reading your book?
The three main things to get out of this book are: firstly, it is your life and no one is going to do the work but you. Secondly, you have the ability to overcome any obstacles in your way. Finally, you already have everything you need to succeed.
What do you believe makes your book stand out from the next?
It is mine. Meaning, it has all the answers you need, but it is not sugar coated. It is the hard facts that everyone is already aware of but choose not to acknowledge. If you think for even a second, this book works without you putting in any work, you are not ready to read it.
Do you think anyone can benefit from this book or do they have to be one hundred percent ready for change and improvement in order for it to have an impact on them?
I think that like with anything else in life, you can lead a horse to water but you cannot make them drink. I firmly believe that everything in this book will change your body, mind and relationships. However, if you only half-ass it you will get half-assed results..