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Incremental Successes

Often times there is a moment (seconds/years) when things feel and look repetitive. When building piece by piece (smoothing/refining) on what we have learned becomes arduous. In order to develop ‘new’ tasks ‘old’ ones must be mastered. Boring? NO. It is the teacher who runs from repetition that must be avoided. If you cannot perform a certain skill/movement (effortlessly) the only way to true mastery is to dissect each component. Slowly and painfully strengthening the balance (body-awareness/capacity). Unfortunately many fall victim to the wondering eye. Do not do this. All you need is what you have been given. Realization and honesty of where you are in relation to your target or the targets set for you is what makes it all function. Goals? Or the priorities they reveal? Incremental successes is all there is. So when given praise, do not take it lightly.

We stretch further. Squeeze harder. Sense with hyper-awareness. & Breathe with less internal-tension. We are after things most people never knew existed their entire lives.

Again, many have no clue, nearly all lack the patience, and few control the ego long enough to try something new which does not seem, but IS impossible (this moment).

“I exist only in truth. This way I am impermeable from head to toe.”

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

The Abdomen

When performing sit-ups, press your index and middle finger into the abdomen (1-3 inches below the belly button). Located here is your colon’s last segment before the first of two sphincters. Think of this as the brain of your organs. Strengthening both the oxygenation, muscle-tone, and stamina not only relieves stress, but strengthens B.M.’s and protects the lumbar-spine, i.e. lower back.

So what exercise can you practice to increase strength, flexibly and balance of the trunk?

How about starting with the basic floor sit-up. This is the first (ideally) movement to master. Increased awareness and body control is what you will find. Test/Retest: 15 repetitions @10 second concentric and eccentric contractions. If this cannot be performed, I can teach you tested progressions to get you there. Like any feeling, you must experience this first-hand to comprehend the totality of this physical manipulation.

Also this area of the body, (the trunk) is commonly mislabeled as the core. Few people have an understanding and contractile capacity to tap into the core or center (midline). This is the case because little evolution and progression exist today (popularly). If you are still using the same protocol from last month when isolating and compoundly training the trunk of your body, well keep looking.

I teach in an order in-which the beginning does not look, feel, or function the same as the end. This translates into the practitioner as challenging yet obtainable sessions. Sessions in which immediate feedback rules all.

Living moment to moment.

The goal as a teacher is to demonstrate impossibilities, then take you there.

Be well.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

‘Sprinting vs. Runing vs. Jogging vs. Walking.’

Let’s define.

Sprint: less than 800 meters +90%

Run: more than 1 mile 75-85%

Jog: more than 4 miles 55-70%

Walk: 10-50%
(% of maximum heart rate)

When you sprint, you test your mechanics. Faster you go the more you notice inefficiencies. You don’t tune up a Ferrari and never push it past 2.000 rpm.

When you run, you test your vo2 capacity. You discover your anaerobic threshold (shortness of breath). Typically this occurs when your heart rate reaches beyond %78 of maximum capacity, during prolonged efforts. Your staying power. Your ability to get oxygen to the muscle tissue.

When you jog, you learn to move through the path of least resistance. The stronger your heart’s stroke volume the better. The closer you stay near your resting heart rate the better. The longer you can go without “power leaks” (s.a.) the better. The longer time duration you do this the weaker you become.

When you walk, you learn your gait. The lack of intensity allows for hyper awareness, in comparison of the locomotive pace of the above options. Here you can master the foot strike (ball first then touch down the heal). Here you can discover to move with a slight knee bend (cushion) utilizing your muscles and not only jamming into your capsules and stressing your connective tissue. And the obvious feature, you can do it with a friend and have a conversation, i.e. not out of breath.

Side note.

Any aerobic activity with the heart rate past 75% for longer duration than 40 minutes and the game changes. By this length of time having roughly 15-25 grams of high glycemic (no fiber or fat) food sources is mandatory. That is if you are planning to continue in the hours realm and you want that staying power. Plus 2.5 hours and the game changes once again (whole foods). If you know my programming you know we don’t use this protocol outside of 1-3 per 2 weeks. Walk and sprint if you must.

So now you need some workouts for each and the programming for your specific frequency and duration. Because yes, everyone is different and everyone needs custom feedback. BUT we all are human beings and we all have the same end goal. Health Happiness and Vitality.

p.s.
When I teach swimming, biking, rowing, and running, these are a few dynamics at play. Aerobic activity all must be treated the same. The difference is in the mechanics, splits, and distances. Balancing the effort into each skill without shifting your body’s rhythm away from my method. That is the tricky stuff. Because the last thing we want to do is burn the candle at both ends. Aerobics are not the answer, alone!

Fast Strong Powerful (that’s what I chant when the legs are burning).

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form