Hi, Readers

Listen to this conversation where a new, mid-thirties runner was trying to make me feel bad for my slow, mid-fifties running:

Jonas: Are you entering that 10 K race at the end of the month?

Me: No, I don’t want to feel pushed to run that fast on concrete.

Jonas: But you run 12 K every Sunday, right?

Me: Yeah, on mountain trail…

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How is your body doing? Is everything in tip top shape? Or are you creaky and sore and “getting old?” I know from personal experience that there might be something you could do about it.

Don’t buy into the commonly held ideas about life after 35. Everyone will tell you that you have no choice but to be old and worn out.

But you do have the power to make things better.

People walk around saying useless things like:

“Wow, I sure am feeling sore today. That’s just the way it goes.”

“We aren’t getting any younger. It’s all downhill from here.”

“I just can’t drink on the weekend like I used to. Better face it, we aren’t kids anymore.”

“My knees are just worn out. Walking hurts.”

“Let’s curl up and die. I’m so pitiful.”

Ok, I made up the last two sentences, but that doesn’t mean they weren’t implying it.

Listen, I’ve been there. But we don’t have to roll over and accept feeling like this.

What causes all of those aches and pains? A lot of it comes down to lack of maintenance. Poor diet and chronic inflamation also factor in, but without doing proper body maintenance, things are gonna tighten up, tendons and ligaments get inflexible, and toxins build up.

Your fascia is the thin connective tissue that wraps around every structure in your body. It’s full of nerve endings and is as sensitive as your skin is. Repetitive motions can clump it up, or stretch it thin.

Think about sitting, the most repetitive “motion” know to modern society. All of that sitting forces your fascia into a locked, stagnant position. Low blood flow. Hardly any oxygen getting in there. Streched tight in some spots, in a big clump in others.

Fascia gets sticky, clumps together, and will never unclump on its own. You massage therapist can unclump it to a degree, sometimes by causing you massive amounts of pain and discomfort. But there’s no therapist that can replace natural activity.

Do you repetitively lift weights or do some other exercise, like running? Then you are clumping up fascia. It isn’t just inactivity that causes the problem.

Lack of motion and repetitive tasks cause all kinds of little damages to build up in the fascia and other connective tissues. And since we never actively do anything about it, our body gets farther and farther behind on the maintenance.

Chiropractors and Massage Therapists Were My Only Relief

A bunch of years ago, I was going downhill fast. My lower back was always sore. My legs ached. I couldn’t crouch down for more than a few seconds without excruciating pain.

My neck needed a new neck— real bad.

How did I get in such rough shape? Well, I’ve done a lot of manual labor over the years. I ran hand tools like drills, wrenches and grinders. I lifted heavy pipes, valves and industrial stuff into position. I climbed ladders, stood on concrete floors for hours, and knelt on floor grating.

After I moved up the corporate ladder, I spent hours each day pounding out the paperwork as a keyboard jockey. I wasn’t working ergonomically correctly in any way. We didn’t have fancy desks, it was the cheapest corporate junk on sale.

My back was always on the verge of seizing up.

My elbows, shoulders and knees ached 24–7. Without my weekly appointments to take the edge off the pain, life was really tough. I needed the chiropractor and massage therapist.

They did their best. They worked me over and gave me exercises to do at home. It was never enough. Everything just got out of whack with my body only days after my visits. I was getting desperate.

My massage therapist suggested yoga. At first, I didn’t listen, because I wasn’t interested in doing the work.

But eventually, I warmed up to the idea of yoga, and taking control of my healing. The only problem was that I was too intimidated by the idea of going to a yoga class and having people see me struggle like a loser.

So, I watched videos on YouTube and followed along. I found everything about the poses and the classes challenging, but I persisted.

I started feeling better right away.

I found a 90 day yoga challenge with Lesley Fightmaster. It was called called Yoga Fix 90, and it promised to build a daily yoga practice for life. I didn’t think I was ready, but I decided to try it anyway.

Yoga every morning before work, for 90 days, was a real stretch.

I found that if I spread my yoga mat out on the floor on the way to the bathroom the night before, I had the best luck. Bleary eyed and headed to the john, I would step on it and realize that I was supposed to be doing yoga. For me, this worked. It was that little nudge that I needed to get me on that mat. I laid out everything I would need— a pillow, my workout gear, wireless earbuds so I could hear the YouTube video, a yoga block. I tried to make it dead simple so there would be no excuses.

90 Days of Yoga Later

The difference in my body was like night and day. I went from worn out to full of energy. From tight and crampy to free and confident. From slumped and sad to eager and ready. My posture improved, my core got stronger, and my back stopped hurting. It was like a new lease on life. I knew I would never go back to my old self. I would keep doing yoga. There wasn’t any other option.

Since then, I have kept up my yoga practice. I go to the occasional in-person class, but mostly I use videos and video. Yoga happens almost every day in one form or another. I have several routines memorized that take from 15 to 30 minutes.

My daughter was inspired by my experience and also does yoga. Sometimes we practice together, which is really cool. She isn’t as hardcore as I am about it — yet.

It Doesn’t Have to Be Yoga

You could take up Barre, Pilates, or another routine that stretches you out. You could foam-roll your body too, although this won’t get as much bloodflow and oxygen in there.

The main thing is to get in more movement and stretching. Yoga just happens to hit all the bases.

Increased oxygen and blood flow to the tissues, alleviation of pain and stress, increased core strength, improved posture, and improved balance are all results from practicing yoga daily. Inner peace, well being and happiness also might result.

But once a week isn’t going to cut it.

Going to a yoga class once a week and expecting any real results is like sleeping once a week and expecting to stay alive. Every other day is the minimum I personally need before my whole body tightens up.

My morning routine only takes 15 to 20 minutes. I’ve got it memorized and it flows by fast and easy every day. And I have come to enjoy it as much as coffee ( which is saying a lot!)

You don’t have to live with pain and a back so sore that it ruins every day. You can get out of bed able to walk upright.

These days, I can stand on hard surfaces for hours without it leaving me crippled. I give yoga credit for how young I look and constantly get mistaken for someone 10 years my junior. It’s a good problem to have.

Now: I’m talking specifically to anyone under 50 who limps around moaning in pain and whining about getting old, but has done nothing to prevent their muscles from tightening up with stress and damage, and has the core strength of a noodle.

Are you going to lie down and accept feeling like a worn-out old piece of garbage, or are you gonna take charge and help your body out? This is one of those moments where you could make a choice and decide to feel better.

Or you can just let it happen.

Hello, readers

Are you a runner, or do you dream of being able to run?

I used to be the person who wanted to be a runner but didn’t know how to start. I didn’t get into the sport until I was 52 years old and had never run before, except while playing tag and soccer about 40 years previously.

I’m no expert, but I know a couple of things from the school of hard knocks that you might want to hear. I figure if I can start running after age fifty, then there is probably hope for you too!

I Started Running Way Too Aggressively

We have this idea that working AS HARD AS YOU CAN is the way to get in shape. This might not be the best way to go about it.

My first mistake was starting a 0 to 5K training plan on a running app. Don’t get me wrong, it was effective in showing me a good starting point and developing an exercise habit.

But I was pushing too hard, too fast, for my fitness level. I was building my new skill from scratch, and that required taking the time to grow stronger tendons, muscles, and even bones. You can’t do that overnight.

I didn’t think about any of that. Following random advice from a Google search, I started training aggressively to complete a 5K race.

I was acting like a 20-year-old. I was pushing hard and going for broke. I was running, doing yoga every day, and even participating in a HIIT class three times a week.

I was SORE!

It started to take its toll on me. I was losing ground. Instead of getting healthier and running farther, I was having trouble even getting out the door.

Did it have anything to do with my age? I was worried that it probably did. I just wasn’t recovering fast enough from all of the hard use my body was seeing. It was time to change gears.

I decided to take it easy on my body and build up my running habit slowly. I didn’t want to end up injured and have to quit.

I stopped doing HIIT. You could find out more about that in this post, All Pain No Gain.

Using The Maffetone Method

I heard about the Maffetone Method and decided to give it a try. I wanted to be able to run farther, a lot farther, without destroying myself in the process.

According to The Big Book of Endurance Training and Racing, by Dr. Philip Maffetone, too much anaerobic exercise is very counterproductive to an endurance athlete.

Dr. Maffetone advocates slow runs that keep the heart rate lower than you would if you weren’t checking it. The goal is to keep your body in an aerobic state rather than anaerobic. The simple explanation of how to do this is to use the 180 Formula (180 — Your Age). It’s worth going to philmaffetone.com to get the complete picture, so a layman like me doesn’t muck it up!

If your heart rate stays under that number, which for me is around 125, you are exercising aerobically and using oxygen to burn fat. If you get your heart pounding faster, you are in an anaerobic state and just burning glucose. This is less efficient, and you will hit the wall.

Really Slow Running Was Hard At First

When I tried the MAF method out, I found I had to stay around a 12 min/mile pace to keep my heart rate below 140. It seemed like I was just crawling. I was glad there was no one around to see me almost running in place. But I kept it up and found out that I could run A LOT farther without getting tired at all.

I ended up with my personal best for distance on the first try at running this way. I went 4.55 miles in 1 hour, at an average pace of 13:12 minutes per mile. I was shocked at how easy it was. And I could have kept going.

May 9, 2020 Running Stats:

4.55 Miles, 1 Hour, 13:12 Min/ Mile.

I came up with this one-month running plan and did my best to follow it.

• Discuss and change HIIT workouts with Personal Trainer

• Run- every third day with a 10 min warm-up and 10 min cool-down. Heart Rate should stay between 130–140 BPM

• Stop eating so much toast! Replace empty carbs with protein and veggies. Drink more water. Only drink one pot of coffee/ day

One Month Later. Did I Improve?

Yes! I saw drastic improvements. I found that I could run farther and farther. My pace got faster while keeping my heart rate down below 140 BPM. There was no way for me to stay totally compliant with the HR guidelines I was trying to follow, but I did my best.

It started to become intuitive. My body was sending me signals which I slowly learned to recognize. I almost didn’t need to check my watch to know I was in the zone I wanted. It felt natural and sustainable.

Here are my results from back then:

June 12, 2020 Running Stats:

6.48 Miles, Time 1:08 Hr, 10:32 Min/ Mile.

I was happy with the slow-running, steady training method. I was never too sore to stay alive after a run. My distances and times improved.

Slow but steady wins the race.

Keeping Up the Fitness Levels

After I built that base level of cardiovascular fitness, everything got easier. I started doing trail runs on hills and across rough terrain. I paid attention to my exertion levels and I tried to always keep things under control so I didn’t overtrain and get injured.

I want to stay active and enjoy exercise. I’m planning on running well into my sixties, so avoiding injury is top-of-mind. I refuse to abuse my body with overtraining and black-hole exercise. So I need healthier ways to get in my workouts than putting on endless running miles.

One way I get it done is to throw a slow and steady exercise like rucking into the mix. Packing weight on your back brings the heart rate up enough and activates a ton of muscles all at once, so it puts you in Dr. Maffetone’s aerobic exercise zone. And best of all, it’s easy on knee joints and feet.

Would Slow Running Work For You?

It’s hard when we see someone run by like a gazelle, and we feel we are plodding along like a loser. But we’re all individuals at different fitness levels. I can’t run as fast as that tall teenage gazelle, and that’s reality. Maybe after only working out for a few months, you would have way more endurance and speed than I do. That’s the way it is.

What we can all do is work at maximizing our potential. One of the best ways to do that is slow, steady, incremental growth. You can’t go wrong with proper aerobic workouts for building endurance.

A great place to start is to make sure you can always EASILY carry on a conversation while you work out.

If you’re running out of oxygen, panting, getting stitches in your side, and generally feeling steamrolled after a few minutes of putting out, then you are in an anaerobic state. That’s fine for those workouts where you are pushing yourself with sprints and want to find your limits. But for general aerobic training, back off and take it easier. Your body will thank you. It isn’t about testing your limits, it’s about increasing your boundaries through slow growth.

Hello, readers

Most people never consider that cardio could be bad for you.

But it can. Have you heard of the Workout Black Hole?

Dr. Stephen Seiler, a sports scientist, is the one who started calling it the workout black hole. He refers to workouts that are done at too high of a heart rate, for too long. Your body isn’t thriving in this zone. You’re sabotaging your efforts because not only do you not get the aerobic effect you were looking for, but you aren’t going hard enough in short bursts for it to count as a sprint, either.

Chronic cardio workouts quite often fall into the black hole. It could be that you aren’t making any gains to your fitness at all. You might even be going backward as you amp up your cortisol levels and work until your ass falls off. If your muscles get damage that you never have time to repair, this chronic exercise builds up an injury deficit. Then, you might “suddenly” pull a muscle or hurt yourself.

But it wasn’t sudden. It was the result of too many chronic cardio black hole workouts.

This especially applies to instructor-led group fitness classes or running/ cycling groups. Our competitive side can come out, or we might be afraid of looking weaker than the maniac beside us, who is obviously in better shape. The pressure to keep up means that you feel the need to push your poor body past its limits.

Boot-camp type classes are the ones I’m thinking of. Don’t get me wrong. These classes can be great! Over a month or two, you can push your body and really see some changes.

The problem lies in doing this kind of exercise repeatedly, month after month.

Once, I joined my wife’s exercise group. They met three times a week and had been for a few years. I thought the workouts would be a good addition to my running.

It was all women in their mid-thirties to early forties. Except me, and there was no way I would let these ladies show me up. So, I put myself in the black hole.

“Ten more seconds! Push, push, push! And that’s it for that cardio interval. Okay, relax and take a sip of water!”

Our trainer was really hammering it to us today. She was chipper and smiling as she ground us into the dirt. We had just completed our third set of 30 seconds of lizard climbers. It’s like mountain climbers but worse.

I was out of oxygen and dripping wet.

Next up, alternating bicep curls for 60 seconds, followed by 30 seconds of jumping jacks, then a rest, then more curls, and then more jumping jacks. All of these jumping jacks meant my heart was jackhammering.

A three-second rest— just to make sure we’re still alive. Then, on to the next sixty-second set of a weighted exercise, followed by thirty seconds of cardio. This time, it’s skull crushers and skipping rope.

Why did I agree to do this?

“All right! Great job, guys. That’s it for the sets.” She sounded pretty happy this morning. “Oh, wait. We still need to do our core work!” She bounced over to grab her mat. Why is she so excited about core work? I think she must be a sadist.

She quickly set us up to do thirty seconds of supermans (superwomans?) followed by reverse crunches, and then topped off with some bicycle crunches. After three sets of each, I was a limp noodle of pain. We did some stretches to cool down, a high five, and we were finally done.

There was a puddle of water in the small of my back, and I felt like I needed a new body.

I was tired and questioning my life choices.

The focus of these workouts was High-Intensity Interval Training. The idea was to have intense periods of cardiovascular exercise, with slower periods and short rests, and go until near exhaustion. A typical HIIT workout is around half an hour. It was supposed to be a good way to get in a time-saving workout with big returns.

I was being drained of energy and then not getting it back. I mean NOT getting it back, ever. I couldn’t lift my feet properly or climb stairs without wincing.

Ah, the pain. Things were stiff and sore by afternoon. I went to sleep aching and woke up barely able to move. Every day I was crippled, walking hunched over like a 200-year-old dude.

I never recovered before the next workout. I went in at half throttle because that was all I had left.

After seven weeks, I was feeling too sore to go out for a run. I just couldn’t keep both up. So I decided to cut the HIIT and keep my running and yoga instead.

Those ladies earned my respect. I gave up after seven weeks. They’ve been doing this training plan for years.

The Workout Black Hole Doesn’t Burn Fat, It Burns Sugar

The only goal of working out is not burning fat, of course. But people are attracted to HIIT for that resaon. They were told it will burn fat. And maybe it will for some people.

Working at such an elevated heart rate is anaerobic exercise, and it prevents you from burning fat efficiently because it promotes glucose burning. Not only during the workout, but all day. For those explosive bursts of energy, you need glycogen. This is going to give you cravings and hunger, so you’ll probably tank up on all kinds of unsupportive foods or eat extra portions.

If my wife’s exercise group was getting what it wanted from these workouts, they would have all been at their goal weights (unrealistic or not). Or they would have been able to lift more, or run farther. But they just weren’t making much progress.

I asked my wife once, does your trainer help you set goals beyond weight loss? The answer was, no.

True aerobic workouts could let you burn at least some fat while you exercise. This would improve both your aerobic endurance as well as your fat metabolism at rest.

You’re in that black hole zone, throwing all your pain in the pit. And you aren’t getting the benefits you think you are.

Most HIIT Workouts Aren’t Real HIIT

The real HIIT deal is a very short workout.

It might be something like twenty seconds of all-out effort and ten seconds rest, or one minute of full sprint-like work and one minute of total rest. The entire workout could last from four to ten minutes. Tops.

The intent was never to work your ass off so hard for thirty minutes to an hour so that your cortisol levels are through the roof, every muscle has microtears, and you won’t be able to climb stairs for a week.

“Ok, Tim. So HIIT workouts aren’t the best. What should I do if I want cardio? Are you just going to rip the illusions from me and leave me stranded in no-exercise land?”

Of course not. Next week, I will talk about the type of exercise that will build endurance and work FOR you rather than against you.

You don’t need to hang out with the sweaty grunters at the gym and run on a DREADMILL to get your cardio done. You can get a good workout by walking with some weight on your back instead.

This is an exercise that almost anyone can do. All you need is the ability to walk, and a backpack. It’s perfect for those who feel they are too late to the running game to even get started.

QWe can’t all be runners.

It’s a dead-simple exercise that creates endurance and strengthens your back, legs, and core. The typical starting point is to carry one-tenth of your body weight. For example, a 200-pound guy would start out with 20 pounds and add 5 pounds a week — topping out at around 40 pounds.

Rucking burns a lot of calories, almost as much as running. That’s why it’s a stealth cardio. No one will even know you’re exercising.

Cross-country walking burns around 250 calories per hour. Rucking can nearly double that. It’s a highly effective way to get in a good workout.

“But, Tim! I don’t have any trails here! I can’t ruck in town, can I?”

Why not? Don’t you have sidewalks or parks? If there are outside walking spaces, then go for it!

“But… I’m afraid I’ll look dumb!”

Really, if you’re like me, you’ve always got that problem I can look dumb no matter what I’m doing, so I don’t let it stop me. I just look for more things to do while I look dumb ANYWAY. This is yet another in the long list of things I look dumb doing.

You might already have everything you need to go rucking. You don’t need to buy an expensive pack to get going. And you don’t have to load up like (who writes Field Notes) with enough supplies to go overnight camping.

Start small and manageable. For some, that’s two water bottles and a sandwich.

Anyone can put some items in a pack and walk around. It has one of the lowest barriers to entry. Contrast that with biking, where even the cheapest ride is hundreds of dollars. You already have legs and shoes, and you might have a backpack. You can easily find some weight in your house, like canned goods.

To give rucking a try, find something heavy that doesn’t have an unusual shape that will jab into your back while you hike. Things that people have used — soup cans (full), rocks, bricks, steel plates, sandbags, dumbbells, and small kettlebells. Try the loaded pack on in the house and add padding if needed. A folded sweater or small blanket can stabilize the weight and keep it from rattling around in there.

Your backpack should fit well where the shoulder straps are against your body. That doesn’t mean you need an expensive pack, though. You can start with whatever you have and go bigger, better, later on. Get whatever you have for a bag, throw in some water bottles and a sweater, and give it a go!

My sixty-dollar hiking backpack with a chest and waist strap is perfect. I already own it and the dumbbells I use for weight.

Rucking is Low-impact

There are many reasons that running, cycling, and HIIT workouts might be too much for you. Recent illness, age, or a large frame can mean you won’t be doing things like burpees or jogging.

Keeping your speed low is an advantage for knees and hips. Running can really aggravate the joints, where rucking might work for you.

But if you can walk for any length of time, you can try carrying a bit of weight with you. Start small with only a few pounds and gradually increase your load over time. Eventually, you could work your way up and increase your strength while giving your body some essential exercise.

“Okay, Tim. You convinced me. How far should I go?”

Start small. Try a few blocks round trip with a light load.

The key to stuff like this is repetition, not going gangbusters. Less is more.

If you work out every other day for half a mile, you make progress. If you cripple yourself by rucking 6 miles on day one and don’t go again for three weeks, expect only suffering.

Rucking is a Great Way to Prep For Hiking

This is my favorite reason to ruck. My goal is to be ready to go out on long hikes while carrying my pack and not feel like a used dishrag when I reach the destination. I want to carry my snacks, water, and emergency gear on my back, and still feel good.

That means practice. I can’t go hiking three times a week, so it takes forever to get in shape for it. But I can go rucking right out my front door anytime.

You don’t need to be in great shape to start. If you can walk and wear a backpack at the same time, you’re set.

What are you waiting for? Let’s ruck!

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Back pain can ruin your day, period. It wrecks everything. It makes food less tasty. It makes movies less enjoyable.

Back pain can even stop you from having sex. I know. You can tell a guy wrote this, amiright?

Unfortunately, it’s all too common in North America, so you're not alone if you suffer from this agony. The World Health Organization tells us that 60% to 70% of the world’s population will experience non-specific low back pain for large portions of their life. This sounds totally unacceptable.

I used to be one of those people, trudging around with a nagging, burning ache in my lower back. I went to chiropractors and massage therapists. I took pills. I tried hot baths, rubbed smelly stuff on me, you name it. But nothing stopped the dull ache that plagued me every day of my life.

This routine was what cured me.

It wasn’t an overnight fix. There was immediate relief, but it did take consistency and patience.

However, the alternative would have been suffering like a fool for the rest of my life.

Doesn’t it make sense to start exercising or stretching every day, instead of moaning and moping through life with a back that makes you want to end it all?

Disclaimer: This is provided for information only. Please consult with a medical professional before starting any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury, and you engage in any poses described here at your own risk. The author owns a back and has found these yoga poses extremely helpful in his case. Always use caution and never push yourself past your limits.

If You Don’t Like Living In Pain, Do Something About It!

This is your wake-up call. Maybe this particular routine won’t work for you, but a guaranteed fact is that physical activity of some sort is better than doing nothing at all but sitting around on your butt munching on Cheetos all night.

If you make up your mind to stretch out your back and start doing ANYTHING about it, you will feel better.

Take your health into your own hands. Get a personal trainer, or follow some YouTube videos if you can't afford one. Walk daily. No matter your starting point, you can do something to help your body heal.

How to Use These Poses

• Take your time and let your body slow down. Don’t force anything. You can go through this routine in 20 minutes, but it’s even more effective if you spend more time in each pose and let your body relax. Tension seems to cause most of the pain in our backs, and rushing through won’t get rid of all of it.

• Only go until you feel a good stretch. I used to push too hard and make myself extremely sore by over-stretching. Can you spell counter-productive?

• Be consistent. Once a week isn’t enough. Imagine if you only ate healthy food once a week or only took a shower once a week. Does that sound like enough? The same goes for stretching and exercise. At minimum, go through this routine more than three times per week, ideally, nearly every day.

• Relax and forget about how you look. Don’t worry if you’re doing the poses perfectly or if all the beautiful stretchy folk can bend more than you can. You are unique, and you are able to do what YOU can. It will be enough.

• If you feel sharp, shooting pains, don’t push through it. Be gentle with yourself! You don’t want to aggravate anything. What might be right for one body may not be the solution for another. Seek professional help as required.

  ---

Here is the Back Healing Routine I Use

After over five years, I find this routine the most helpful. It was originally given to me by my yoga instructor. Later, I came across a video that perfectly encapsulates it by www.sarahbethyoga.com. I wrote it out here, but you can also find her excellent video at the end of this article.

1. Start in Child’s Pose — with knees wide, toes touching behind you, stretch your arms out in front, and melt into the mat. Breathe deeply and slowly for a few breaths, and let your body start to relax.

2. Cat/ Cow pose — in a tabletop position on your hands and knees. Drop your belly and lift your chin as you breathe in fully to Cow Pose. Then, as you exhale, pull your stomach in and curve your spine the other way as you tuck your chin and your butt down into Cat Pose. Repeat this several times, taking long, deep breaths.

3. Downward Dog is next — as you raise your hips high, alternate pedaling out your feet and bending each knee.

4. Forward Fold — walk your hands to the back of the mat, place your feet mat-width apart, and let yourself hang like a rag doll. If your knees stay bent a bit, you can fold more, and use deep breaths to let your body relax.

5. Low Cobra — walk your hands back out again and lower to your belly. Use your core strength, not your hands, to lift your chest off the floor. Don’t overdo it! These muscles need to be strengthened over time.

6. Child’s Pose — knees wide, big toes touching, relax, and breathe.

7. Downward Dog — again!

8. Runner’s Lunge — right foot forward. Move your right foot to the outside of your right hand so your knee is stacked directly above your ankle. Now, lower your left knee down. Breathe deeply, relax. Let your head hang. Let the air in and out of your lungs carry the tension away.

9. Downward Dog

10. Runner’s Lunge — left foot forward. Do the same on the left as on the right. Don’t forget to breathe deeply!

11. Downward Dog

12. Low Cobra

13. Child’s Pose

14. Downward Dog, then walk your feet to the front of the mat.

15. Mountain Pose, then bring your hands to your chest in a prayer position.

16. Yogi Squat — move your feet mat width apart, then slowly lower down into a squat. Ideally, your heels should remain on the ground, but it's perfectly fine if you aren't there yet. Using blocks or other props to support your heels would be okay. With your hands in prayer, use your elbows and arms to gently push your knees apart and pull your hands toward your chest, giving your hips and groin a stretch. Keep your hips low, and don’t let your back round too much—deep breaths to relax and release tension.

17. Forward Fold — rise from the squat and let your arms hang down.

18. Bridge Pose —lower down to sit, lie on your back and bring your feet toward your butt. Raise your hips high with your arms at your sides.

19. Reclining Bound Angle Pose (Supta Baddha Konasana) — On your back, feet together, let your knees fall to the sides.

20. Figure Four Stretch, right side — on your back, feet drawn up close to your bum, take your right ankle and place it on your left knee. Gently push on your right knee, or reach through with your right hand and around with your left to grab your left shin and give a gentle pull to stretch your right hip.

21. Figure Four Stretch, left side — the same, except place your left ankle on your right upper thigh. Don’t forget to breathe and let the tension go in your hip as you relax on purpose.

22. Happy Baby — grab your feet with your hands and lie on your back. You can use rocking motions to massage away tension gently if it feels good.

23. Supine Spinal Twist, right side — stretch out long and shift your hips slightly to the right. Bring your right knee into your chest, and reach your arms out spread-eagle. Now, take your right knee off to the left side while turning your head to look to the right. Breathe in and out deeply, and feel your knee sink down a little more with each exhalation.

24. Supine Spinal Twist, left side — just like the right side, but on the left.

25. Knees into the chest — relax and breathe. Let your body assimilate the routine.

26. Shavasana — stretch your legs out, hands by your sides in a comfortable position, eyes closed, and let go of everything.

Don’t Accept Lifelong Pain

There’s no need to go through life in agony with low back pain for most of us. Take the time to do things that will help you heal. Exercise, stretch, and eat healthily.

Imagine a universe where no one was grumpy and short-tempered due to daily pain. You could help us reach that reality by taking care of your body.

You will feel better if you can counteract the harmful effects of too much sitting, stress, and inactivity. And if you feel better, your increased happiness will affect the entire world. Isn’t that a worthwhile endeavor?

Now, what are you waiting for? Bust out that yoga mat and stretch out that back!

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Do you find gyms intimidating, inconvenient, or expensive? What if you don’t have endless hours to waste doing hard exercises and commuting to the gym? The Simple and Sinister workout might be your ticket to fitness.

This is my book review of Kettlebell Simple and Sinister by Pavel Tsatsouline. I tested the program and documented it for you. I’m not a weightlifter, so here’s what happened when a normal guy like me read his book and followed the plan.

The Simple and Sinister program isn’t one of those soft kettlebell routines found on YouTube with sexy models doing cardio exercises while holding a tiny little weight. This is no walk in the park wearing legwarmers.

“The kettlebell is an ancient Russian weapon against weakness.”― Pavel Tsatsouline

It’s based on what Pavel Tsatsouline used as a former Soviet Special Forces physical training instructor. He’s known as a Subject Matter Expert to the US Marine Corps, the Secret Service, and Navy SEALs.

He promises better performance in weightlifting, as well as huge gains in endurance for all sports. Pavel Tsatsouline’s workouts in this book are a general physical upgrade.

“The kettlebell swing is known to improve the deadlift of elite powerlifters — and the running times of high-level endurance runners.” — Pavel Tsatsouline

Simple and Sinister is anti-fragility training. Follow his advice, and you definitely won’t be a fragile flower. It helps build muscle and lose fat. It gives you a health boost.

You can get a solid iron kettlebell core into your own body.

Disclaimer: This is a review of the Simple and Sinister book and fitness plan based on my experiences of implementing the workouts. It is not intended to replace the advice of certified fitness instructors. Nor will it be a good substitute for reading the book yourself.

Kettlebell Simple and Sinister, by Pavel Tsatsouline

This book isn’t that long—120 pages. Still, I found so much information that I needed to read some sections a few times and watch YouTube videos.

He briefly explains the origins of kettlebells and Russian strength training. You find out that they’ve been in use for over 300 years, and started out as a cannonball with a handle welded onto it. Kettlebells were the main tool of the Russian strongman.

Kettlebells are compact, inexpensive, virtually indestructible, and can be used anywhere.” — Pavel Tsatsouline

Pavel explains that it’s a program to prepare you for any physical situation you might find yourself in, including moving furniture and getting caught in a brawl. He also claims you can replace an entire gym with a couple of kettlebells and the right workout.

Why Should You Pick Kettlebells?

A big factor is a small investment in time and money for huge returns. You only need to put in 30 minutes per workout a few days a week to make good progress.

There’s no need to go to a gym. You can learn the basics without a personal trainer if you can read and watch videos.

My personal reasons for starting this training:

• I want to build endurance and core strength.

• The closest gym is almost an hour's commute.

• I want something simple and straightforward.

• I don’t have enough money (or room) for an entire gym setup.

• I didn’t want to do long workouts.

Starting Kettlebell Sizes

The book has some starting weight recommendations for beginners to his Simple and Sinister program.

• Average woman — 18, 26, or 35 lbs kettlebell

• Strong woman — 26, 35, or 44 lbs

• Average man — 35 or 53 lbs kettlebell

• Strong man — 53 or 70 lbs

“If you are wondering what strong is, you are probably not there yet.” — Pavel Tsatsouline

Even though I could handle the 35-pound weight, I decided to start with the 20-pound kettlebell for the first two weeks to make sure I had good form. I wanted to begin properly without a lot of body mechanics mistakes.

Start Safe

The book advises getting a doctor’s advice before starting the training. He also tells you to train barefoot or with flat shoes that won’t squeeze your toes.

Use chalk to protect your hands, and make sure your kettlebells have smooth handles.

“Do not let me catch you wearing those sissy gym gloves!” — Pavel Tsatsouline

And finally, he advises you to be aware of your surroundings to avoid dropping that kettlebell on anything breakable, like the coffee table or a poodle.

Simple and Sinister Warm-Up

Do these three drills in a set of three circuits before your main workout.

• Prying goblet squats — squats holding the kettlebell in both hands, then bracing your elbows against your knees at the bottom of a flat-footed squat. Pry your knees apart with your elbows by moving side to side in a rocking motion.

• Glute bridge — lie on your back and go into a yoga bridge pose while holding a shoe, rolled towel, or yoga block between your knees. The goal is not to hold this position but to achieve maximum pelvis lift.

• Halos — holding a light kettlebell upside down, slowly circle the weight around your head with both hands- five circles in each direction, stopping at the chest on each pass.

Simple and Sinister Swings

The main workout is to do 100 swings, in sets of 5 to 10 reps.

Depending on your weight and skill level, you might be doing two-handed swings or 50 left-handed and 50 right-handed swings. The swings should be explosive, with an exhalation on the way up and inhaling as the kettlebell comes back down.

Pavel advises starting with two-handed swings and practicing your form until you have it right. Then, move on to one-handed.

• Hike the bell back towards you and swing it between your legs

• Drive with your hips to swing the kettlebell up

• Arms stay straight and loose, with a firm hand grip

• The swing should only go as high as your shoulders

• Breathe out forcefully on the swing-up

• Breathe in on the way down

He puts emphasis on making each swing powerful and at full force. If you are getting too tired to go full force, take a break and let your breathing back down to the “I’m able to hold a conversation” level.

Breathe deeply and evenly between sets until you are ready to begin again.

Simple and Sinister Get-up

Get-ups involve lying on your back while holding a kettlebell or other weight straight above you with one arm. Then you get to your feet. After standing up, you work your way down to flat on your back again. Your arm and the weight must stay pointed straight at the sky for the entire movement.

Pavel suggests starting with a very light object and practicing the movements to get comfortable with them before attempting any weight.

• Lie on your back, right hand holding the weight straight up, right leg bent, and foot planted around 45 degrees to the right

• push with your right leg and turn with your left elbow down

• keep that right arm straight up as you go from a sitting position to standing

• Reverse the motions until you are flat on your back. Keep that weight straight above you the whole time with your arm extended.

This is a hard movement to perfect. I started with a 10-pound dumbbell because I was nowhere near ready to hold my 35-pound kettlebell while I attempted this!

If this exercise doesn’t sound like it will make you tougher than nails from hell, watch this demonstration:

After The Work, Stretches

There are two stretches used after your workout.

• 90/90 Stretch — sitting on the floor on your left hip, place your left leg in front of you bent at a 90-degree angle. Your right leg is placed at a right angle to your side. Then lean forward into the stretch. Reverse leg positions to place your right leg flat at a right angle in front of you and left leg at a right handle on the floor to your left, bend forward to stretch.

• QL Straddle — Sit in a straddle position with legs spread wide. Reach your right arm overhead, then lean and reach with your right hand toward your left foot. The left arm is straight forward on the floor in front. Breathe deeply and melt into the stretch. Repeat on the opposite side.

The Simple And Sinister Goal Line

Your goal in this plan is to be able to complete the following number of swings and get-ups with the following weights:

• Simple: 100 one-armed swings in sets of 10 in five minutes, with a 52 lb bell for women and 70 lbs for men

• Simple: Five get-ups per arm in sets of one in 10 minutes after the swings, with 35lbs for women and 70 lbs for men

Getting fit enough to pull this challenge off is going to take some work! But once you make it, there’s another, more sinister level to try for:

• Sinister: 100 one-armed swings in sets of 10 in five minutes, with a 70 lb bell for women and 106 lbs for men

• Sinister: Five get-ups per arm in sets of one in 10 minutes after the swings, with 53lbs for women and 106 lbs for men

Free App to Keep Track

You can find it here: Sinister Kettlebell app. It has a quick description with a video of each exercise for a great little reference if you forget the exact movements.

My Results From the First 6 Weeks Were Fantastic

I trained 3 times a week for 30 minutes. That got me from 20 lbs on the get-up to 35 lbs. and to 100 swings one handed with the 35 lb kettlebell. I’m almost ready to bump up to the next size.

I dropped 6 lbs of weight (a pound a week) without changing my eating habits and built muscle at the same time. I can really notice the difference in my core, back, and hips. I’m tougher, stronger and I’ve got more gas in the tank. After only six weeks, I feel like a real athlete.

Takeaways from Pavel Tsatsouline’s book:

• Kettlebells can work the whole body with a few exercises

• Simple and Sinister is a great long-term fitness plan

• Thirty minutes a day is going to make you strong like an ox!

If you want to learn from one of the masters, you can’t go wrong with Pavel Tsatsouline’s Kettlebell Simple and Sinister. It seems like you really can replace an entire gym with a couple of kettlebells.

To learn more about this weapon against weakness, find the book on Amazon here, or at the School of Strength, StrongFirst. They mix Russian and Western sports science to teach athletes and certify instructors worldwide.

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Image/ Olena Yakobchuk/ Shutterstock

by Kyla Dagenais, Co-author of The 90 Day Meditation Challenge

The most meaningful compliment I ever received in class was from a student who looked at me and said, “Your yoga class is full of people who look like they don’t belong at yoga.” This sentiment has stayed with me for years.

The truth is that I have never felt like I ‘belong’ at yoga, and belonging has never been what has brought me to my mat. I don't know if I have ever felt like I belong anywhere, to be completely honest. It was sadness and despair that brought me to the mat in the first place - feeling like a stranger within myself - the feeling of loneliness and unworthiness that got me to my first yoga class.

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I remember the first time I sat on my mat as if it were yesterday. I was 40 pounds (c.18kgs) overweight, at the beginning of a divorce, and in the darkest space. I didn’t attend out of boredom or the want to join a tribe. I joined because I had read the words of the Dalai Lama, and he spoke of the yogi who sought peace within themselves and how the yogi was able to achieve a resilient mind in the suffering of life.

It had absolutely nothing to do with looking good.

I sat on my mat to find peace within myself, hoping to let go of my beliefs about my worth on this planet.

I have never really felt like I belonged anywhere, which led me through a life of continuously changing shape for those around me to feel the validation I longed for in myself. Accepting my quirks and flaws as others had seen them, a part of me wanted to think that I had a purpose and reason to be here, as strange as I am.

At the time, I’m sure I was like everyone else. I was trying to get away from myself, and I believe that’s what yoga offered me. But not in the sense I assumed it would.

I thought I would ‘fix’ myself.

Instead, I started to understand myself, and it was here that yoga planted the seeds of acceptance.

In some circles, yoga has been reduced to a shell of its glory. It could unlock understanding and purpose. Or it could be the yoga show we see today - just another challenge to complete.

At its roots, yoga has the potential to offer a presence in all moments of our lives, a richness far beyond the offerings of money, looks, and glory.

We can find our true selves in the poses. Beautiful as we are.

Yoga is for everyone and does not judge the person practicing. It’s the mindset we can cultivate while we move within our bodies. Our mats can become a space for genuine expression, where our minds may find rest and hearts can be heard without judgment.

Where or when have you felt the most expressive, at peace or content, free from all judgment?

With love,

Kyla.

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