Start your own calisthenics/parkour community and empower the people to take charge of their own health!
If you have ever wanted to make a positive impact on your local community, try implementing the bodyweight exercises and parkour, and teach people how to do it. It’ll bring them together – regardless of their age, gender, religion, sexuality, social status and fitness level. Imagine a gathering of people from all walks of life and ages engaged in physical movement purely for the abundance of health benefits, and they’ll be having so much fun that they won’t realize they are working out.
That is how to start a workout community. And the journey towards building it can be amazing and rewarding. Your community can grow each day by welcoming new and different people. It will create a unique set of characteristics and routines. Community brings people together, makes them take care of themselves and people around them and everybody can learn so much from that experience.
But why would you be the one to build it – you may ask yourself.
Why you should create your local workout community?
There is no greater feeling than having a positive impact on individuals and your community
When was the last time you had a positive impact on someone? Giving that one advice that helped your friend so much, teaching a child how to socialize with other kids or stand up to a bully, helped your parents switch to a healthier nutritional regime by going with them through it. Isn’t so fulfilling, right?
Imagine what can happen when you spread that positive impact and change to a community that shares your same goals and values. You can actually do a great deal for all of those people.
How would it impact your life if it’s on a larger scale?
The positive impact on your own life will be stronger than ever, it will make you achieve your full potential and reach your main goals.
Here are some reasons I’d like to point out:
REASON 1 – People will learn that exercise can be fun and free for everyone
I have been working out for over 4 years 3-4 times a week and I have never had a gym membership or a personal trainer. Calisthenics and parkour never require anything but your own body and can be done indoors or outdoors.
You can start with a simple workout plan that will engage people, encourage them to do the exercises together, and help each other out. They won’t realize that they are working out!
When your community develops a mutual connection and gets in physical form, you can start creating workout variations and more challenging workouts.
REASON 2 – People inside a group will feel less self-conscious and motivated
When you get all these different type of people working out together, all the differences will be gone. People will forget about their own insecurities and start working harder if they see someone who is working harder than them.
The best thing is that people will feel way more motivated to not only exercise but to push themselves harder.It’s been scientifically proven. We tend to put more effort because we are in an unspoken friendly competition with others and ourselves, so there will always be someone to shout out a word or two to increase the motivation level.
REASON 3 – We are all influenced and influencers
By creating a positive space for people to gather together and exercise, have fun, connect and work towards a common goal we’re creating a community – one with a profoundly positive impact. When you talk to, see or engage with someone who eats healthy you most likely are inspired and motivated to eat healthy.
This influence can happen with good or bad actions. When I workout at the park people walking by or hanging out try exercises I am doing. I became aware of this influence a few years ago before calisthenics, so I figured our society can always use more positive influencers.
You can be that positive influence on your family, friends or strangers.
Now, when you know why – let’s talk about how to actually successfully build your own workout community, step by step:
How I successfully built my workout community and you can too
1. I chose a name that motivated me a lot!
When I decided I wanted to start a community, I wanted to come up with a name that personally pumped me up, and something anyone could connect to. I named it Train like Gods!
2. I used social media to share events
Social media was the fastest way to get the word out there, so I began a YouTube channel. I made videos of my training and made sure to share that I’m looking for other people to train with, where I trained at and my an email address to contact me.I used Facebook and Instagram to share events I created.I started a Facebook page to share my videos and meet events. In the events I made sure to include that it’s free and open to anyone. I would invite everyone, share it on relatives and a few friends page.
3. I made it as simple as possible
To create an event, all I did was choose a day, time, and place. Most of the time I held the events at the parks or schools. Once in awhile local gyms would let us train there, but I still preferred the outdoors way better.
4. I interacted with as many people as possible
I would talk to and invite people I would see at parks exercising. Tell them about the community I’m was creating. I would also invite people from my job site.
5. Then I turned to Instagram
I used my Instagram to share my trainings clips and events. These sports happen to be more enticing to a younger generation so this helped spread the word quicker.
You’d be surprised how easy it is to make friends with the people you meet at the park.
Now it’s your turn to build YOUR workout community
When you create a community around exercise, you’re not only working out, you’re asking what each other’s fitness goals are, you’re sharing diet tips and ideas as well as injury prevention, and eventually about work, school and other more personal questions down the road.
It’s important to not only care about how much muscle everyone is gaining or pounds they have lost. It’s called cohesion. When you talk about goals people have in other areas of life, and support and encourage them in reaching those goals and do things other than train together.
Now create a name you will love, make a Youtube channel, Facebook page, Instagram and any other social media account you like. Choose a day, time and place, make events share it with everyone you can. Have fun no matter if it rains or shines. Start making your community and our world a little more empowered, peaceful and more connected place.
Have you created a community of your own? We want to hear about them. Share with us your stories in the comments.
Let’s face it… We all want nice arms and a waistline we can show off to the world. Better yet, we all want to be fit no matter our age.
Women want Michelle Obama’s arms, Kelly Ripa’s abs, and Rachel Mclish full package.
Men want Arnold Schwarzenegger”s arms, Daniel Craig’s eight pack, and Sylvester Stallone’s physique.
And they want to have these at any age.
But why does aging past 50 years mean you can’t have a sexy waistline and strong arms?
Older and wiser does NOT have to mean fatter, weaker and jigglier.
In this post, I will teach you a different way to approach your body training. It is less conventional, yet very effective if you are over the age of 50. Because training daily, as a habit to better your body, should be as natural as brushing your teeth.
The “rules” changed when you entered your 50’s. Do you change your approach to match the new rules?
In my experience, the most frustrating thing for my older clients is the realization that they are no longer 23 years old. But age is not the problem. It’s your body that changes.
What worked in your thirties no longer works in your fifties.
So how can you train now that you are in your 50’s?
Improvidus, apto quod victum
As most U.S. Marines will tell you, “Improvise, adapt, overcome.”
Age-related muscle loss and fat gain are not for YOU.
Most science suggests that as we age we have little to no control over these things.
We need to take action to overcome our own bodies.
Many age-related issues can be avoided with strength training and good nutrition. Aging does NOT mean more aches and pains, unless YOU allow them.
Yes, the “rules” did change somewhere along the way. But it is up to us, athletes, to challenge those “rules.”
[VERY IMPORTANT] If you are new to training, go easy, get guidance and be patient. If you ARE over 30, overweight and in chronic pain – visit your trusted medical professional before taking on any exercise program.
The biggest rule I suggest you break is your training frequency.
As we age, moving more often is really helpful. Training daily helps keep things going, and if done right, leads to less frustration and better results.
Are you ready for a paradigm shift?
A training session can be done in 5 minutes.
Read that again.
Five minutes to train? NO WAY.
5 minutes for A Training Session.
Here’s an example – Set a countdown timer for 5 minutes.
NO… Really. Stop, grab your phone and set a countdown timer. Do it now. I’ll wait.
C’mon… Just do it.
OK. Start the timer.
Perform 21 “air” squats, followed by 8 straight bridges or wall walks. Repeat this sequence as many times as the timer allows. That’s One Training Session, done.
If you did it… Congratulations!
You could have done that session literally ANYWHERE and anytime.
Now do that 4 more times today. Whenever you can.
NO gym required. NO wasted/lost time. Just 15 to 25 minutes of focused exercise for an entire day.
“But Steeeeve… You said ARMS and ABS!?”
Yes, I did. Fortunately, I am a “responsible” training specialist.
Deep squats DO work your abs, especially your lower belly and pelvic floor. The straight bridge hit the back of your arms, didn’t it? There’s your arms.
Now, how’s your Plank?
Can you hold a Straight Arm (Push Up Position) Plank for 2 Minutes?
If NO, Start here. It really is important for your shoulder health and core strength.
Clockwise from top: Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank
The basics of the plank must be practiced and developed.
Here’s your core training if the 2 minute plank eludes you:
Work on holding each of these for 20 seconds a few to several times per day. Increase your time to build up toward 60 seconds each. Test your plank in 3 weeks and let me know where you’re at.
Clockwise from top: Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank
If your plank is solid, try this:
- Push Up (pick the version that challenges you for 13 reps)
- Straight Bridge
Stick to the 5-minute timer. Alternate back and forth between exercises (8 reps each), resting as needed.
How do your arms feel?
Continue to do this session throughout your day.
ADIT – What does it mean
You might be able to do 5, 8, or more 5-minute training sessions per day. Each session “Hits” your metabolism pretty hard.
Each session makes a barely noticeable dent in your time.
I call this, All-Day Interval Training (ADIT).
Yes, I just made that up and I claim dibs for infinity!
Why wouldn’t ADIT be great for your fat reduction efforts?? Rhetorical. It will.
If body fat reduction is a priority – Prioritize 5 minutes (One “mini-session”) of exercise before any meal, snack, or beverage (other than water).
If muscle growth is a priority – Get a solid 10-12 minutes of targeted work 4 times per week. Your targeted muscles should feel “Pumped Up” after these.
I’m gonna share with you another another secret.
Work your whole body, or most of it, all the time, with every exercise.
Sorry, machines really won’t cut it. Not most of the time. Or at all, in my world.
The first combo I shared worked your core hard. Upper back and glutes… so what muscles are left?
More importantly (if you tried it), How Do YOUR Arms FEEL?
We targeted the arms and the back of the arms.
Tomorrow we target something else. Could be legs. But WHY?
It’s all about the arms and abs, right?
Top secret: Do one session every day for legs, like the 5 minutes we did above.
Here’s for tomorrow: grab a moderately heavy Dumbbell for Biceps Curls. You only need one as you will be doing one arm at a time (more challenge for the core).
Alternate 8 or more
- Dips (bench, chair, box, bars, etc.) with,
1-Arm Strict Biceps Curls for the same number of reps on each arm. (Concentration Curl shown)
If it’s a busy day at work… Every 30 minutes, do one round, more if you can. Don’t forget 5 minutes for the legs. You could do “double step stairs”, up and down in the stairwells before lunch. In the picture, I did Picnic Bench Step Ups.
Hopefully by now you’ve picked up on my concept of increased training frequency and exercising as a habit.
The most important thing is to successfully turn exercise into habit
- Train every day. Don’t kill yourself everyday. Target the important areas (Arms & Abs) daily.
- Accumulate 20 or more minutes of total training per day.
- Focus on multi-jointed movements that require your core (not a bench) to support you.
- You don’t need a gym or special clothing to be strong and sexy.
- Mobility training is still training. Two 5-minute mobility sessions per day is a great idea.
If it’s important, DO it every day.
Train your arms and core daily. You can find more training sessions on my Instagram.
One more secret…
This is an “AB” or core training secret – Do NOT focus on crunching the “6-pack”. Instead, imagine a ball inside the middle of your abdomen. Crush down on the entire surface of that ball – Squeeze from all sides. Doing a Kegel helps here.
Using calisthenics and bodyweight protocols/progressions can thoroughly train you for strength, fat loss, mobility, and power in for short sessions every day.
The key is to Do It Every Day.
This helps to solidify the HABIT of exercise. How many days would you go without brushing your teeth?
It’s not some competitive gym thing. It’s about YOU and YOUR body.
This is real world, common sense physical culture.
To learn more different techniques of weaving your “workouts” into your day, leave questions in the comments below.
Are you ready to Overcome your 50’s?
Improvise. Adapt. Overcome.
P.S. – Below are a list of trainings I did while writing this article:
- Tactical Pull Ups
- Ring Rows
- Close Push Ups
- Bridge Push Ups
- Pike Push Ups
Each session provided a nice break from the keyboard and took me about 3-5 minutes.
Bonus Arms: Halo Arms, Halo Tri-Extensions and Halo Curls
Bonus: Whole Body Circuit