August 21, 2014



Leveraging Your Fitness Training…


In my walks I would challenge myself to do more. Long ago I realized that doing just one thing as one intensity didn’t do me any good in the long run.  What I’ve done in my walks is to engage in different routines as I walk. A couple examples has to do with the use of plyometrics.  I would bound side-to-side and do walking broad jumps.  No longer am I relegating myself to a simple walk.  Having said that, if you’re challenged by walking, then that is where you should start.


There are many ways you can use the power of leverage to get more of each training session. Using whole body movements is one way. When we were young we climbed trees.  That took our whole body to do that.  Here’s the weird thing. What was easy for us then seems to have gotten hard for many as they’ve grown older.  To me, it’s more about the beliefs of what can be done versus the actuality. If you’re at a point where you struggle doing what you did as a kid, then work your way back to it. You don’t want to get hurt. If you’re wheelchair bound, then do what you can from that point.

Leveraging is being able to do more with a given amount of effort.  Also, if you’re rate of return on a given amount of effort gives you more, then that is leverage.

If you look at top level athletes, they have to leverage their workouts. Because of the demands of their sports, they do exercises that engage their whole body for increased athleticism and for their specific sport.

Circuit training leverages the use of every body part, the whole body together and high intensity interval training (depending on the duration of rest versus work).  I do many forms of circuit training.  I pick exercises that work my whole as well as working specific areas.  Jumping squats are a plyometric exercise that target specifically the lower body and it works the upper body as a secondary measure.

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Many types of exercises can be combined and therefore, leveraged. Doing burpees with push-ups is one way.  Doing burpees with push-ups and pull-ups extends that leverage.  One exercise that do are walking, twisting lunges with upper cut punches. The twisting motion is simply putting emphasis into the punch. The faster I go, the higher the intensity. The lunges aren’t perfect, but works well with the upper cut.

You can look at any type of exercise and combine them with others.  In Parkour when a traceur (practitioner) does rail vaults with swinging going under the rails, he is using a combination of different muscles.  When a traceur adds jumping techniques and hanging from a wall, then the leverage increases for the whole movement session. Effective and efficient Parkour movements utilize the whole body.

Overall, the goal should be doing movements and exercises that works every single body part in a multitude of ways.

Let me ask you these questions….

What can you do now with where you’re at now that brings forth these concepts?

Who can you ask to help you develop a program of leveraged fitness?

When will you start?

I hope you fully grasp all of the above.  While I gave you examples of what a leverage training session can be like, it’s ultimately up to you to create one that suits and challenges you. When you do this, you’ll get more of each workout and so many ways.  Even you brain will respond positively to new neurons being fired (and created) from the stimuli of this new type of training.

I wish you success as you move towards optimal fitness and health….


Bob Choat, “Transformational Master Black Belt” Black_belt.svg-sm
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness

Co-founder of Optimal Life Seminars with Dr. Lori Shemek

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August 19, 2014


Think, Believe and Act to Help You Get Healthy and Fit


Every human action begins with a thought.  The same can be said for getting and staying fit. The power of our thoughts can lead to miraculous things.  In my early days in the martial arts I was surrounded by it in many ways.  My mother had an influence back then and so did my first […]

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August 17, 2014


Building Explosive Strength and Muscle Through Plyometrics


Back when I boxed I did several exercises that worked my body out hard and made me more effective in the ring.  These same type of exercises can help anyone build strength in their body, that includes explosive strength (the type any kind of fighter needs).  On top of that these type of exercises also […]

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August 15, 2014


7 Keys to a Peak Performance Life


About 20 years ago I met John Wooden, former coach of the UCLA basketball team that won 10 national titles. He explained to me of always giving your best in life. To me, that is one of major keys to peak performance.  When we can do that, then success in any endeavor will truly come […]

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August 10, 2014


How Using the Power of Hypnosis Can Help You Get Fit, Eat Healthy and Burn Fat


Many people striving to lose weight tend to struggle. They may start a program and then fail. One of the biggest things I’ve noticed is that they’re not in the right frame of mind before they started. When I used to work with fitness clients, one of the first things I did was to help […]

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August 5, 2014


Rocking Your Competitive Fitness at 50+


I just watched the Denver Finals of American Ninja Warrior 2014.  It was exciting to see 52-year-old Jon Stewart become the oldest competitor to make it to the national finals (Mt. Midoriama) in Las Vegas.  While he certainly struggled on some parts of the course, his grit and determination showed.  He also showed that he’s […]

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August 2, 2014


Getting Into Full Body Training: Natural Movement Using Obstacles and More…


I’ve written several times regarding using one’s bodyweight and movement across obstacles.  My friend Sean Rogers teaches Parkour out of North Carolina and emphasizes various aspects of whole body training.  So does another friend, Erwan LeCorre of MovNat.  In previous writings I’ve mentioned how our Paleo ancestors were able to traverse across obstacles with ease […]

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July 31, 2014

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The Power of Shinrin-Yoku: Letting Nature’s Way Heal You


My greatest sensations and internal peace has come from my engagement in nature.  From the days when I was a child living in Okinawa or in the Ozarks or even in the woods in Maryland, each area of nature has served to heal me when I needed it to.  I simply loved it then and […]

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July 30, 2014


Success is Never a Straight Line: The 5 Traits You Need to Succeed


  We’ve often heard that the path of success is full of curves and zig-zags.  This is so very true in every endeavor in life.  So many people fail to realize that those that succeed in life have fallen or taken many detours before finally reaching their goals. John Paul Dejoria was homeless (living out […]

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July 28, 2014


Three Mind Hacks That Help Reduce Emotional Stress


I was reading an article recently of an athlete who had a heart attack.  He was physically fit with a resting heart rate of below 50.  He was not fat and all indications he would not be recognized as a candidate for a heart attack.  Yet, it happened.  While he may never know the exact […]

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