Top 5 Exercises to do When Shipwrecked on a Deserted Island

You were just on a three hour tour, but the weather started getting rough and your tiny ship was tossed. Now you’re stranded on an abandoned island and to your dismay, there are no gyms in sight for you to keep that rockin’ body in shape. There are no Peak trainers, no YouTube, no TRX, no sandbags or kettlebells. Like Robinson Crusoe, it’s primitive as can be. How can you possibly maintain that buff body you built while shipwrecked on a tropic island nest?

Here are the top 5 exercises you can do to not only maintain, but gain strength and fitness out in the wild.

1. Squat

The almighty squat followed you to this island! Execute Tabata squats to keep your heart rate up in the cold. Eight sets of 20 seconds with 10 second recoveries. Or add some weight! Hold logs… or bodies to add resistance. They don’t call squats the King of All Exercises for nothing. It works the whole body!


2. Deadlift

But we don’t have an Olympic bar?! It doesn’t matter. Deadlifting is just lifting heaving things off the ground. Pick up logs and boulders.


3. Push-Ups

Now that you can’t waste time on Facebook, you’ve got much more time to improve your push-up. No excuses. From the knees or toes, keep the low back rock solid straight, hollow body position, elbows in tight, fingers splayed, twisting palms outward, drive up and down like a piston.


4. Pull-ups/Swinging

You will need to climb trees to get fruit, so get good at it. Hanging first, then progressing to pull-ups, then swinging is the best way to build the back, biceps, forearms and grip strength.


5. Walking/Running

Your weak feet will strengthen up pretty quickly once your shoes become tattered and useless. Walking and running is the best cardio you can do (since you can’t cross country ski in this tropical paradise). You will need to be able to walk for hours and sprint quickly to hunt for food… or prevent being hunted. Your survival depends on it!

Life as a Castaway

Any aches and pains you feel from the crash will start to fade. The lower back pain, the eye strain, headaches, stress – it will soon all melt away as you connect to nature. Natural food, primal movements, and synergy to nature are keys in good health. When the rescue ship comes, you may not even want to get on it.

Learn how to build your health and strength to the point where you can survive in the wild alone. Peak Synergy’s unconventional methods of training will prepare you for just about anything; from natural disasters to worst case scenarios. Sign up for two free group classes here!

In Health,

Coach Kumar

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.

Create Structure to Allow Freedom

We all need structure in our life.

You may think you are a free spirit, but success is achieved through hard work and discipline, not an airy-fairy approach. If you are a parent, you know this to be true. Children function best when they have structure and routine. They need to know boundaries, when their bed time is, and the rituals they need to perform before bed. I’ve said this before; if you wonder why your kid is cranky, acts out, or has behavioural problems, look at your life and schedule. You need to live your life around their schedule, not the other way around. But what if you are not a parent, how can you relate to this? Think of something you have achieved in your life, like getting a black belt, a university degree, a good job or the man/women of your dreams. You did it through structured hard work, not being lackadaisical about it.

Now you may ask, what does this have to do with fitness?

It has everything to do with it! If you are an on-again-off-again type of fitness person, then you will get those kinds of results (which isn’t much). I’ve amusedly observed these type of people in gyms for 20+ years. But, if you build exercise into your routine, you will get the results you want, have the body you want, and most importantly, be able to do the things you enjoy.

At Peak Synergy Fitness, we just had our first member reach 100 classes. Ryan’s results are excellent because he is consistent. It is nothing extreme. He comes every M/W and every other Thursday. He’s only missed a couple of classes because of minor injuries (not from Peak!). You wouldn’t think just 2-3 times per week could make such a huge difference, but it does. Those 100 classes transformed not only his body, but him as a person. Ryan walks into the gym with more confidence than ever, and instead of looking for the easiest version of an exercise, looks for the hardest he can do. His arms have doubled in size, and he has kept his body fat low. He comes early to roll out kinks to be ready for class.

Why do people like Ryan get the results they do? Consistency. Structure. And, one very important thing; memory. They remember what got them there. Heavy strength training and intelligent metabolic conditioning got him there. He is not suddenly going to join “Globo Gym”, do step classes, and start running marathons.

The definition of insanity as per Albert Einstein: doing the same thing over and over again, and expecting different results. So, if  by training a few times a month, or when the mood strikes you, you expect results, that is insane. Schedule 2x/week into your schedule for 2017. Every single person has time for this. If you say you don’t, then your health is not a priority. You need to put your health first, so that you can be there for your family, friends, teammates etc. It’s not a lot. Program it into your phone now. Write out a plan for 2017 with your goals and act now.

In Health,

Coach Kumar

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.

Apocalyptic Training – Worst Case Scenario Readiness

Is your training useful to you?

In a catastrophic emergency, would all your training aid yourself, your family, your community? Or…are you the one whining about the scrape on your leg, the lack of water or not being able to update your Facebook status? If there was an earthquake right now, would you be out there digging for survivors, lifting beams and pillars off of people or would you be the one crying in a corner? Is this too grim? Maybe, but I always want to be prepared for anything life and mother nature has to throw at me.

At the age of 19, I lifted a car out of a ditch that was about to slide down a mountainside.

It was a cheap, feather-light import, but it was still a car. I was prepared to let it go if it started taking me down with it, but I managed to bounce then lift it to safety. I saved my friends car, and felt pretty damn good about it. I would not have been able to do that if I spent my high school days playing video games. Instead, it was spent weightlifting 90 minutes a day, 6 days a week. Fast forward 25 years and I still feel confident in my ability to be useful in an emergency. I am extremely strong, know how to start a fire, build a shelter, tie knots, collect water, administer any kind of first aid, talk to people, lead small and large groups, and take charge or take orders.

If you know me well, you know I am prepared. ALWAYS.

I have emergency kits at work, in my car, in my home. But, that is just part of it. No amount of preparation can help if you are not mentally and physically prepared. Your training must mirror what you hope to become in a stressful situation. Biceps curls may be for the girls, but it won’t help you in real life! I talk a lot about stress inoculation to my kids and my martial arts students. We must train like how we want to perform in competition (or an emergency). It gives me goosebumps to watch someone really train with ferocity. Instill some seriousness into your training and your benefits will skyrocket.

 

Can you sprint full speed for 100 meters? Can you lift at least your body weight from the ground? Can you squat your body weight? Can you do at least 20 push-ups? Can you hang from a bar for 30 seconds? Can you walk non-stop for 8 hours? Can you carry your children or injured dog 1km? Can you balance on a beam 2 stories high? Can you crawl in and under tight spaces? I would consider these all essential survival skills that you can work on in a gym.


If you wonder why we do animal crawls/walks, hops, jumps, hanging, squatting, pressing, etc, this is why. There is always a method to my madness. I want my clients to be strong, fit, healthy, pain-free, not only in life, but also in worst case scenarios. It’s not rocket science. Training for this stuff is easy, it just takes some imagination, and not worrying about how you look. It’s especially fun to get down to ground level if you have kids. So, start today. I always hope for the best, but I am still prepared for the worst. You should be too!

In Health,

Coach Kumar

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.

Develop a Plan for Success: Have SMART Goals

Setting SMART goals for 2017

Have some goals you want to achieve in 2017? In order to be successful in anything you do, especially in fitness, you need to develop a plan. Haphazardly going to the gym will never allow you to achieve your goals.

They say that people that write their goals down, tell people, and revisit them often are far more successful in achieving them.

How many times have you made New Years Resolutions, only to let them fall by the wayside by mid-January? What if you actually spent some serious time researching, writing them down, and then developing a plan to execute them?

Read more

Breathing & Why It’s Important For More Than Living

One of the most important things I stress during our workouts is the proper breathing. Every single movement has a breath associated with it. You are either inhaling, exhaling, holding full (positive pressure), holding empty (negative pressure), or holding with neutral pressure.Breathe 1

It is only through proper breathing control can you ever hope to reach the revered “flow state” which I often speak of in class. That state where your breathing, muscular, nervous and immune system are all working together. You perform fluidly because the movements are well rehearsed.
Read more

Why You Have Knee Pain

Twenty years of suffering from Osgood Schlatter’s, two torn meniscus, 1 torn MCL, a large cyst, broken fibula and three knee surgeries. Suffice to say I know a thing or two about knee pain. There are a multitude of reasons why you may have knee pain, and I will spell out  just a few here.

The problem with most doctors and therapists is that they look at the knee as the source of the problem, when in fact the problem could be upstream or downstream.

Starting at the feet, tight plantar fascia and especially the Achilles tendon (which continues onto the plantar fascia) can create problems distal to the knee. You want to make sure you have supple plantar fascia and a flexible Achilles tendon. Try rolling a ball on the underside of the foot, and do this stretch for the Achilles. Read more