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Igniting Your Reason. What keeps you Motivated?

So I was coaching a small group of three people today working on unilateral body weight strengthening and finishing off with balance skill work focusing on the frogger lead-up stunt. After the session ended an all too familiar question came up from one of the ladies that was training this afternoon.

“How do you keep doing it? How do you keep working out?”

My immediate answer was that its hard, I’m currently having trouble staying as motivated, and I don’t consistently work out.(Although I am probably a bit more active than the average person!)

This wasn’t the most sales invoked answer but it was honest. I tend to try to be honest about these things as it won’t serve any purpose to the person to give them a half-made answer. Especially when I’m supposed to be there to guide them and support them in the right direction.

This next piece is where I got deeper into the question. I said that if you want to work out or train more, its gotta be something more than the workout.

For me, it was always about being able to perform. To be able to utilize the human body in ways that others could only dream of. Whether it was in combat situations or amazing feats.

I then asked her what does she like to do. Things that are active and with body.

She came up with multiple sports and multiple activities. ( She’s a very driven and motivated type. Being in the silicon valley, that’s a given. But it also means that motivation is usually directed to work.)

None of the activities had anything really in common. Some were team sports, while others were individual.

I could have left it there, but I had to dig deeper. I then asked her what made her stay. What was the defining reason that got her to keep going to one of the activites.

Now I’m not going to go into more details so we can fast forward to the reason for this story. ( hint: it involved milestones and progression)

So the reason for this story is that if you really want to make working out a consistent part of your life, you’ve got to find a goal bigger than just working out. ( Remember working out as it is today wasn’t even really a thing until the 1980s.)

Once you’ve found that one thing. Take a look at what things you’ve done the longest. Then find out why.

Trampoline Handbook
Trampoline Handbook on Amazon

Finally; and this is probably those most important part.

Make a decision. Pull the trigger. Flip the light switch on.

Because if you don’t do anything, nothing will happen.

To help you with flipping the switch, take a look at this motivational video below!

Finally, since this site is all about hand balancing, check out the  Secrets of the Handstand System!

Stay Inverted!
-Jonathan Magno

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Movement Flow to Overcome Plateaus!

Have you ever been stuck on a task that you couldn’t get past? You try to understand or finish the task but seem to meet consistent stops. You go through all the different variations you can try to accomplish the task, and probably all of the different levels of frustration, but still can’t seem to complete your goal.

Truth be told. This happens quite a bit. Especially when you’re learning a new body skill. When this occurs, it just means that we don’t internally have enough information to make a change. So if that’s the case, what can we do to make the change happen.

Simple.

Change your perspective and safely experiment.

The basic idea is that once you start adding new connected stimuli and experiences, you give your mind more to work and play with.

Let’s put it into the framework of skill development. When you’re working on a new skill, a good thing to do is isolate the skill. People tend to do this by breaking it down into separated movements, which is an excellent way to drill the skill. Although, they don’t think of the working on the skill as an isolated training method in itself. When you work on the handstand for example. Your main focus is to get the handstand and in turn that causes you to laser beam all your energy and thoughts into that one move.

But to gain mastery or even just attain a move you also have to test it. Honestly, the best way that I’ve found to test new moves is to place them in combinations or flows. Sometimes the combinations are predetermined to work on specific aspects and other times they are done in a free-flow to really gauge where everything is at.

This is important because it causes you to put your body in situations you would never have thought of while going through the different transition. In a sense, you add more information to utilize in your library with each flow session.

 

I’ll get more into the state of flows later. But, just in case you want a different way to look at it, check out the video below!

Trampoline Handbook
Trampoline Handbook on Amazon

For another way to play with and test your skilled flow, check out the GMB Vitamin Program

Stay Inverted!
-Jonathan Magno

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Drifting Cars and Your Hand Positions for the Handstands!

So this post comes a bit later than usual because I’ve been busy doing a small update on the training studio while getting ready for a bigger update. Hint: Colors are awesome!

For today’s post I’m going to be talking about cars and your handstand.

Specifically how your hand positioning can affect how much drive and control you need to balance while you kick up into the handstand.

There are two main hand positions your see. Either with your fingers facing forward or with you fingers externally rotated to the side. Although I have been known to play with my hands turned in as well.

Either way you choose to position your hands will work. But each position has its own set of rules to help you achieve the balance you’re looking for.

Lets take the turned out or externally rotated position. You can liken this position to a force choke in star wars. With the alignment of this position, your kick up becomes smoother and faster. Which means that you need to have good solid control to put on the brakes once you’ve reached the apex and are ready to keep the hold.

In contrast, the fingers forward position is similar to drifting. The muscles and fascia counterbalance each other to create drag and slow down your kick up. This gives you a little more control so that you don’t fall over on your backside. Although you might have a problem with underkicking the handstand or not kicking with enough force to get into position.

 

Test which version works best for you and look at the video below for deeper information and demonstrations on learning how to drift your handstands.

To get a done-for-you blueprint on the handstand check out The Secrets of the Handstand System today!

Stay Inverted!
-Jonathan Magno

Learn How to Back Flip in 31 Days
Learn How to Back Flip in 31 Days on Amazon
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The Monkey Stall and your first freestanding handstand!

First off you’re probably wondering what a monkey is. Well its a foundational movement pattern from the folks at GMB or Gold Medal Bodies.

If you’ve been following LAOHB, you know two things.

  1. I like to joke around.
  2. I’m a big fan of their style of training.

So lets get back to the subject at handy. The monkey and your first freestanding handstand.

Usually when a person attempts their first handstand they place their hands on the ground and drive their legs up with the hope that they stay inverted. This can be scary for most people and can be a bit difficult to control when you are starting out. The reason being that you’re utilizing your strong posterior muscle groups to drive and then change to stabilize with hopes that you don’t fall on your back or on your face.

By a mix of training clients, personal training, and utilizing the GMB Method; I think I might have found an easier way to get up into the handstand without so much fear.

This is where the monkey comes in.

While the monkey is a locomotive pattern, its focus is on lateral movement. So while you are moving laterally, you can use your stronger muscle groups to focus on stabilizing. Its a simple answer to a scary question.

To illustrate I have another funny video below. I hope you like it and gain something new to play with!

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon

To learn more about the monkey and the GMB Method, check out the GMB Elements Program

Stay Inverted!
-Jonathan Magno

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Mini-Handbalancing Work for a Mini-Holiday

Usually I am able to send out a post from my studio space in Sunnyvale, California; but today I’m sending out good vibes from Sunny Los Angeles while taking a mini getaway vacation. A couple of fun things involved checking out the KTOWN Night Market and today its all about hanging and training at Santa Monica Beach!

Which brings me to my next point. How do you make yourself work on your skills or even skill development while away?

Finding time to work on your skills in an unfamiliar place can be a difficult.

Luckily for me, my morning routine is pretty much set internally whether I’m surrounded by familiarity  or by new and epic experiences.

Although, just like any trip, preparation can be key and obviously we’re here to help!

Hand Balancing Made EasyHandBalancingMadeEasy_on_Amazon

So here are a few tips to get you going!

  1. We all know that you probably have a set list of things that you want to do while you’re away. So make sure you add a block of time for your training when you know you’ll get it done without distractions. If you think forward, you’ll be better prepped.
  2. Add a fitness tracker app to your phone. There are a lot of good ones out there that will keep you accountable, even when you’re not on a normal schedule.
  3. Final tip, check out the local parks. Likelihood is that there will be a good one a mile or two away from you if you’re in a city. This sets you up for a nice warm up run and cool down for your session,

BONUS TIP!!!

Some of you might be away from everything. Out in the middle of nowhere. If you are, then this is the perfect time to perfect your skillwork like your precision jumps or even the handstand pushup!

I hope these tips help you get a headstart to being healthy and active on your downtime. If you need some help on what skill to develop, check out logan performing the Handstand Pushup below!

Stay Inverted!
-Jonathan Magno

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Super-Stabilization for your inverted work!

Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon

Have you ever tried to do a handstand and held it for a second only to fall once again? Maybe you got into the movement only to immediately fall back into the ground. The key to staying up doesn’t just involve your strength but also your motor control. You should feel aligned and be confident in your stabilization.

This can be a tricky thing. especially when your goal is to both lengthen certain parts of your body while at the same time shorten other parts.

So what can you do? Well I’ve got an exercise that can help you understand and walk that fine line.

The One-Armed Superman Plank.

Here are a couple of key points to think about.

Lengthening is important in this exercise, so make sure that you are outstretching your extended arm as much as possible.

Another key point is your alignment. So work hard to keep the outstretched bicep next to the ear and try your best to keep your hips parallel to the floor.

I know its going to be hard, but you can do this.

Finally, to really dig in, check the video below!

If you want to gain an in-depth approach to your handstands, check out the Secrets of the Handstand Quickstart System Now!

Stay Inverted!
-Jonathan Magno

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Breathing While Inverted

Today I’m going to be going over some points to help you with your  breathing. Whats funny is that these tips can help you even if you’re right side up.

Tip 1
Let yourself in the space that you are going to breathe naturally. Starting off in the right framework is a great way to initiate your instinctive nature to do whats needed.

Hand Balancing Made EasyHandBalancingMadeEasy_on_Amazon

Tips 2 and 3
Second, take a look at your alignment. Is your spine and neck straight? You can align your spine by keeping your biceps by your ears and also relieve possible tension on your neck by looking straight ahead and not down.

Tip 4
The final tip is to not overthink your breathing. If you’re too focused on it, you might unconsciously hold your breath. So to combat this, try talking to somebody or even singing!

This post involved some pretty quick tips. To illustrate the information, I’m trying out a new way of delivering the information in a more cinematic fashion.  Check it out in the video below!

If you want to gain an in-depth approach to your handstands, check out the Secrets of the Handstand Quickstart System Now!

Stay Inverted!
-Jonathan Magno

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A Gymnastic Skill: The Front Walkover

When you learn how to move, many variations start to become available to you. The transition between your limbs becomes an art form.

Lets take hand balancing at two of its base variations. The handstand itself and cartwheel. These are the two inversions that we all tend to start with. I’d wager that a good amount of us began with the cartwheel before the handstand because it gave us a clear pathway to return to.

A good way to test your movement capability is to run through different planes of motion. A more difficult possibility move from the cartwheel would be the Front Walkover. If you look below you’ll see a composite picture of Diane Robinson performing the move with ease.

 

A vintage magazine called Acro-Chat lays down some quick instructions for you. The correct way to do a two arm walkover. Notice the arms are straight all the way through, the legs are extended and split as much as possible, the back is arched tightly with the head and arms trailing as she stands upright.

Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon

Now a word of caution, this move does take a large amount of flexibility in both the back and legs. Although its not dangerous, you might end up falling a couple of times in the beginning.

You can also perform a back walkover which is done moving backwards. Just follow the pictures from right to left and you’ll get the idea.

Quick note: These moves are not to be confused with the handspring or back handspring. Though the motion is much the same, except for going off of two legs instead of one, there is another big difference. Your hands will touch the ground before both your feet leave it in a walkover. Handsprings involve leaving the feet to get up in the air before your hands touch down.

If you tested the front walker and see that it might be out of your range, try experimenting with different movement patterns to increase your acumen. If you still need help, try picking up the Gold Medal Bodies Vitamin Program!

Stay Inverted!
-Jonathan Magno

 

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Awesome Abs Exercises 2 – The Hollow Body Hold

Two key Abdominal Exercises to train your core in order to handle to the handstand. In the last section I discussed an exercise that you probably don’t always attribute with the handstand, the Superman Plank.

Today we are going to be going over the inverse of that. This exercise is a staple among gymnastic or athletic movement. Needless to say, the handstand is a definite inclusion into that category.

Lets introduce the Hollow Body Hold.

Learn How to Back Flip in 31 Days
Learn How to Back Flip in 31 Days on Amazon

For the Hollow Body Hold, lie on your back and tighten your abdominals while driving your lower back to the floor.

Extend your arms above your head while keeping your core engaged.

Once you’ve held this position, extend your leg away from your body and lift them away from the floor. Make sure that you point your toes and squeeze your legs together.

For an added touch of alignment, roll your shoulders off of the floor while keeping the body engaged.

There you go guys if you have any questions, don’t be afraid to contact us and one final thing. Don’t forget to pick up The Ultimate Guide to Bodyweight Abs Exercises now!

Stay Inverted!
-Jonathan Magno

 

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Awesome Abs Exercises 1 – Superman Plank

Previously I stated that you can’t become an excellent hand balancer without a strong core.

How do you achieve that? Do normal sit-ups and leg raises cut it? To work on a  strong core with a clean and extended line I have two Exercises for you…

The Superman Plank and the Hollow Body Hold. These two exercises get you to engage the core muscles in an extended fashion. One has more focus on the anterior side and the other on the posterior side. So you become sandwiched in a strong locked position.

Lets start with the Superman Plank

To get into a superman plank, start in a basic plank position with your hips tucked, your glutes engaged and your back straight.

Be sure to start in the extended arm position. Walk your hands forward until they are at the farthest  position above your head with out breaking form.

Hold this from anywhere between 20 seconds to a minute. If you would like to test yourself, try for even longer!

Learn How to Back Flip in 31 Days
Learn How to Back Flip in 31 Days on Amazon

Give this drill a try and let us know how you do. In the next installment, I’ll be talking about the hollow body hold.

Stay Inverted!
-Jonathan Magno

P.S. To learn more awesome abdominal exercises, get The Ultimate Guide to Bodyweight Abs Exercises now!

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