Being ADAPTIVE.

May 17, 2013

Adaptability is the capacity to adjust to the condition of the situation without breaking stride, as well as accommodate new circumstances without hesitation. Having an adaptive body and mind are open to shifting course to be helpful and useful; you are ready for the unexpected. Having an adaptive body and mind empowers us to take advantage of opportunities that a more rigid person would miss out on. When we train adaptively, we are ready for whatever the situation… planned or unplanned. Training should be a continuos surprise of capability… not numbers and vanity.

Life is in a constant state of movement, it does not make sense to be stiff or to cling to the idea of what is going to happen… we can’t predict the future… we can only be ready. We are more in tune with reality when we are adaptive. Being adaptive enables us to adjust to our environment and other people no matter the weather or circumstance… there is no factor. When we are rigid and stiff we sometimes are unable to get out of our own way, let alone help someone in a sticky situation. Instead of adjusting to our surroundings, we sit back and watch or even hide. Letting routine guide us instead of instinct limits us from life, we miss out on heroic opportunities, as well as euphoria.

As we create adaptability in our bodies physically, we create an agile mind creatively. Each day we have the opportunity to train our adaptability. Here are a few examples:

1.) Take a different route to and from work.

2.) change your exercise routine.

3.) Rearrange your living quarters. etc.

As we do this, we become more openminded and supple, when change comes our way we embrace, accommodate and circulate with no hesitation.

~Brandon

~:~ UTILITIES ~:~

May 9, 2013

Cub scouts to survivalist.. print it out.. maybe even laminate it and always have it with you until you memorize it. Especially for individuals that head out solo. Here are a few tools that may get you out of a sticky situation and home safe. 

LOOK UP^ & locate the 2 constellations: 1.) THE BIG DIPPER & 2.) CASSIOPEIA. Now, locate the North Star. Draw an imaginary line from the North Star down to Earth. Ahead of you is North. Behind you is South.

~HOW TO TIE A WICKED GOOD KNOT~

Besides the overhand knot this is the simplest knot and most useful. It’s known as the Square of Reef knot.

Starting with 2 pieces of rope(or 1), cross the ends & thread as shown in (fig.1)

Feed both ends of rope back around & through the loop as shown in (fig.2) you may have to click on the image to see.

Then pull both ends evenly to tighten

50*F / 10*C

3tsp / 1tbsp

16tbsp / 1cup

1cup / 8fluid ounces

16ounces / 1pound

1gallon / 4quarts

4quarts / 8pints

1pinch / less than 1/8tsp

1inch / 2.54 centimeters

1mile / 1.0934 kilometers

1year / 525960 minutes

Spring Clean Your Body; Primitive Movement @Refinery29

May 8, 2013

http://www.refinery29.com/summer-body/slideshow#slide-2

Time to get outside, clean up your routine and rejuvenate your workout.  Primitive Movement’s Brandon joins a group of wellness experts with fitness, nutrition and beauty tips to  re-energize your Spring season.  Read on @  Refinery 29.

“Le Parcour”

April 8, 2013

I was introduced to “Parcour” by a friend when I was a freshman in high school. An athlete that excelled in soccer and gymnastics Randy got me hooked on precision jumps, scaling walls and rooftops. At first it was just a phase, simply because all I wanted to do was play basketball. It wasn’t until I moved to New York City where I really started to practice and teach “Le Parcour” in its truest sense… Through practice and repetition we embed skill and competency so that when we encounter a difficult situation we are aware that we are able to get it done safe and sound. It can be an escape route, helping someone, or even something habitual.

First of all Parcour is about being useful. It teaches people how to trust themselves in and out through safe training. The philosophy is to always progress. Just like in life, you must always continue forward even when something knocks your off kilter.

I would like to introduce my friend Josh. He is the student in the video below that I have had the pleasure of teaching this art to. Like any other 11 year old all he wanted to do were tricks and advanced acrobatics. Who would blame him?.. now a day “Parkour” displays flips, twists, and other impractical movements. I am all for freedom of expression but “Parcour” originally is a method of physical training that develops ability and adaptability to overcome physical and mental obstacles given the situation. It involves movement that will help you or some one else to escape an emergency situation or get from A to B safely and even faster. Ultimately it is about altruism, the usefulness of your strength, longevity, self-improvement, and safety. A witty 11 year old he quickly understood that we must lay a foundation before advancing.

We started out with depth jumps at waist height, focusing on landing as soft as possible. Once we mastered that I brought over a flat patio rock where we depth jumped with precision. This took longer to master, but eventually he started to land it affectively with softness and grace. We then took it to the ground for some forward rolls:) Starting in a quadrupedal(bear-crawl) position I showed him how to thread one arm between the space between the opposite arm and leg, keeping the chin tucked and making contact first with the shoulder and rolling forward back into starting position. We drilled going downhill using gravity to our advantage until he was fluent in rolling off both shoulders. Not only did he learn how to use the forward roll in a practical situation but also the importance of being symmetrical. After establishing our equilibrium from all the rolling:) we bloc’d the movements together for a route from A to B. With in a half hour Josh was jumping on top of the waist height rock wall with an approach, depth jumping down with precision, followed by a bound for distance into a forward roll, popping up out of the roll continuing his momentum into a run. Smiling while doing it:)

With in 3 weeks his competency grew to this and hasn’t stopped: Le Parcour

A Workout That Wants You To Go Wild (Primitive Movement on Well & Good NYC)

March 26, 2013

Well & Good NYC meets us for an East River workout.  Many thanks to writer Lisa Held. (Photo: Well&Good).

A Workout That Wants You To Go Wild 

On a recent February morning, New York City-based trainer Brandon Sewall threw a heavy, misshapen brick he’d found on the ground in East River Park at me. After I learned to catch and throw it back, I hurled it over a fence, sprinted towards another fence, and then scaled said fence—while the traffic on the FDR zoomed past.

The regimen—a mix of exercises like climbing, throwing, and running on outdoor, unpredictable terrain—was part of Sewall’s Primitive Movement program, and he’s not alone in his back-to-nature approach.

A growing group of fitness professionals are advocating a similar philosophy—that fitness and strength are found in mastering basic, functional human movements. The approach is sometimes referred to as “Paleo Fitness.”

Read on for Entire article, including more natural movement philosophy from Movnat founder Erwan LeCorre.

Dinosaur Food

January 21, 2013

I’m writing this in CAVEMAN because dinosaur food is what I love to cook and eat. It tastes delicious and makes me feel good to know that everything internally and down there is shipshape, working, and functioning easily and steadily.

The fact that more food that “isn’t real” is more accessible  than “real” food!  absolutely boggles my mind… Eating is but a small fraction of what shapes human life, but a very important one! This blog is about turning that improper fraction into a proper fraction and breaking it down to simplest form. You are what you eat. If you don’t believe that, go to Bodies the exhibition. Eating Real Food should be your motto… that’s right, straight from da’ ERF’! aka the earth;) It’s not a diet! Eat whatever you want, just as long as it comes from da’ Erf! Put a bunch of food groups together and make your plate as colorful as possible:). It’s simple, clean, and leads to better training and greater brain POWER.

Start by eliminating the things your mind craves aka “comfort foods/belly fillers” and replacing them with more food the inside of your body craves and thrives off. When you Eat Real Food you fill up on less volume and denser quality fuel. Fake foods and artificial ingredients such as refined sugars & salted bleached white flour based SH!T end up expanding while your digestive system is trying to break it down. This causes more stress on your internal organs by making them work harder. Not to mention punishing them even more with the carcinogens that make up these FAKE foods… doesn’t your gut already do enough for you?!  It already fights away cold and flu symptoms! Why add more stress? Feed your gut with food that will help your inside self:) The human body inside and out can handle a tremendous amount of pressure and withstand anything you throw in it and at it but eventually “wear N’ tear” will set in. With that said eating whole, local foods can help repair the damage that has been done. Anywhere from creating supple skin, better circulation, more energy, a smooth functioning digestive system, and can also cure bad breath! Those are just a few of the many awesome things nutritionally dense wholesome food will do for greater longevity.

#hieroglyphics I post a lot of food I make.. I would like to see yours for new ideas and meals! What do your plates look like?! Sign up here to receive a hunter gatherer movement practice you can use on your way to the market or gym:)

-Brandon

Primitive Movement’s Brandon Sewall featured on Time.com

January 18, 2013

Primitive Movement and coach Brandon featured as part of Time.com’s MovNat review.  (Reporter: Alexandra Sifferlin)

http://healthland.time.com/2013/01/18/we-tried-this-with-movnat-play-like-youre-a-kid-again/

Excerpt:

Since starting MovNat, he’s gained a robust following and hosts training retreats around the world from Spain to Singapore. He’s also certified a battalion of trainers worldwide to spread the movement, including Brandon Sewall, a wellness coach in New York City who runs his own training program called Primitive Movement that shares Le Corre’s principles. Sewall led me through a beginner training session in the decidedly unnatural environment of Manhattan.

“Doing this feels good, and your body wants to do it. You have to. It’s vital and instinctual. It makes you feel that much better, stronger, coordinated and more aware,” says Sewall, whose blog hosts videos of him swinging along tall, chain link fences and bounding over obstacles in busy Chinatown.

I wasn’t so sure, but I bear crawled across a park bench and weaved under and over a bike rack, receiving my fair share of raised eyebrows. Who knew there were so many potential places to work out on the way to work?

Sewall sees them everywhere. Take pull-ups for example–one of the most common strength and conditioning drills. Generally, completing 20 pull-ups is a notable feat—and the final goal. But Le Corre and Sewall argue that a pull-up is simply one step in a full climbing movement.

“If you do 20 pull-ups, that’s a great achievement, but you’ve conditioned yourself to be good at pull-ups and not necessarily other actions. It doesn’t mean you could hook your leg over the bar and swing your body on top of the bar,” says Le Corre. “So what do you train for? Do you train to be able to do pull-ups or do you train to climb?”
Read more: http://healthland.time.com/2013/01/18/we-tried-this-with-movnat-play-like-youre-a-kid-again/#ixzz2IMhZ0haR

“Fear is all in the head” ~S.Q.

January 10, 2013

Everyone has fear, fear is good, fear protects us from harms way. Fear induces adrenaline to help us mentally and physically deal with potential danger or any nerve racking experience life throws at us. Although sometimes fear keeps us from participating, but when we realize that fear is a state of mind and only temporary we will stand toe to toe, meet it eye to eye, and change the outcome. Your mind is powered by the connection between thought and response. We have the ability to envision all sorts of possibilities and outcomes and respond with a commendable decision in less than a second. Living in the present reminds us that aligning the mind, body, and spirit cuts fear in half and later washes the other half away. Situational training requires practice, patience, and courage.

Example: Bloc Training

1. Envision the situation first.
2. When you’re ready, engage in a controlled manner.Mental coolness is the support system that will propel you the first few steps before merging into a euphoric experience AKA complete focus. Progression leads to confidence and later on to more accomplishments. Training in the state of fear allows you to be and feel more comfortable, by turning fear into a utility. The endless scale of progression proves that the human animal has no limits.

Remember, fear is never absent.. it will always be with you. Keep building your courage in order to take positive action anytime anywhere.

-Brandon

Movement and the response we get from it.

January 2, 2013

Our bodies crave movement. When we stretch or dance, our bodies adjust, realign and start to become fluid with the rhythm of influence. Our mood lifts and we feel more connected with the world around us. If you are feeling unmotivated and are ready to release, or eager to feel more alive, try moving your body. By giving your muscles a chance to do what they were created for, you will find that your body and your life benefit through the collaboration.

“I’m to busy” is no excuse. Some of us remain seated at for hours every day or hurry from task to task in a robotic manner. Concentrating on only crossing items off our to-do lists, we tend to neglect all the opportunities there are to enjoy our bodies in the process. If this is true for you, I encourage you to start looking for opportunities to MOVE. You might try dancing or moving about freely as you clean your home, tend your garden or care for loved ones. You must devote time to self-care, practices such as yoga, dancing, rock climbing, running, and walking are all great ways to keep your body in motion.

Imagine how AWESOME:) it would be to trust your body’s abilities, knowing it has perfect strength and rhythm to GET SH!T DONE. Providing graceful support, your muscles and tendons expanding and contracting in just the right measure, your lungs changing pace filling deeply with fresh air. Movement is a vital part of life. It proclaims your existence and allows you to relish in the joy of being alive. This New Year, put your body in motion.

-Brandon

P.S. Do your body a favor and sign up to the mailing list and receive a Quadrupedal Motion routine that you can do ANYWHERE anytime:) 

Progress like trees.. from the inside-out==>, and expand proportionately.

December 26, 2012

A tree sends roots down into Mother Earth and greets the sky above with open arms.. branches in this case;) The tree continuously seeks nourishment from natures elements. Envision yourself like a tree, you have roots digging down into earth, components of energy that keep us well aware and connected with our surroundings. Like trees, we bathe in the sunshine and drink water for survival. Both trees and people thrive off air, water, sun, and earth.

Everyone and every tree grows in their own creative way, but if you will notice. Every tree is proportionate and balanced. The challenges we come across shape us by the effort we put in by reaching out for air and sunlight to survive. We are built for growth and Mother Nature’s conditions encourage it. Training outdoors we find creative ways around the obstacles that we are faced with. This transitions to moving about our life paths progressively and positively. Progression is why we are here today.. it feeds us.

Trees grow around other trees and rocks, through and around other roots as they make their way to maturity. Nature hits us with the reality that evolution is real.. we come from nature. Become tree strong by training outdoors in mother nature and remind yourself what you are made of.

-Brandon

Pain is a great teacher, so listen up & move through it.

December 9, 2012

Pain comes and goes; it is a component to training hard by pushing yourself. Pain serves as an important teacher. It is when we do not listen to our pain that it becomes ruinous to our development and overall well-being. If you notice an ache or pain anywhere in your body you must have the discipline to avoid aggravating the area even more. Your body is telling you something… LISTEN! The human body has the ability to restore itself to health but in order for it to start you need to be mindful of what it is telling you. Do not become stuck in pain, the sooner you take care of the aliment the sooner you can get back to “hittin’ it hard.”

Feeling pain is a good thing for many reasons. Through out life, it is natural to cry, hit a boiling point, and feel the experience to the core. Feeling pain in a physical way, or emotionally makes you stronger. Moving through pain develops an open mind so that we are not shying away from new experiences. As we grow older and stronger, we become more determined to keep our body aligned and pain free. We realize that getting a good swell in the gym or trying to break a “PR” while injured or in pain is no longer appropriate. Through trial and discipline we have developed a scroll of healing strategies to free ourselves from discomfort. By bringing awareness to what’s best for YOU in such situations of discomfort you will learn how to prevent such aliments from ever happening again:) Think about what your body does, what its made of, and what it needs to keep it feeling GREAT.

*Start with your feet.. these dogs do the most physically.

*Then recognize what your heart craves.

Stay open and willing to try methods that will keep you safe and healthy. The thought of being in pain should not scare you. It should encourage urgency to take care of YOURSELF or the situation. Feel it, accept it, then take action. Fighting through the pain is NOT necessary, you are expending energy that should be channeled into healing yourself.

Continuing with the same movement patterns of pain is called repetitive motion or repetitive repetition in “gym terms”. Consider not performing any exercise or movement pattern that HURTS! Let go of your hurt. Whether your pain is from childhood or from an experience last week. I encourage you to accept it. The sooner you do, you will reconnect with a wonderful source of your own vital energy.

-Brandon

AEO: Jumping bales in Oregon

October 20, 2012

Brandon in action on the American Eagle Outfitters‘ “Live Your Life” shoot in Oregon.  Primitive Movement everywhere

Flying like an Eagle …for AEO

October 13, 2012

American Eagle Outfitters (AEO) invited our man Brandon to feature in their Fall “Live Your Life” campaign.   Check what happens when primitive movement meets Oregon

Continue digging deeper…

October 10, 2012

Annually, Fall is the first checkpoint out of 3… as I continue this nomadic/aboriginal life-style, opportunity has arose as well as responsibility. Positive(+) and Negative(-) the result is more growth as a brother, friend, mentor, and most of all a man. Refining my moral and physical self throughout mother natures seasons I have recognized that the pattern of life is about becoming more rooted. Physical activity is the key to that. Wether it be pushing your limits through fearful situations or through playful ones, moving freely keeps you grounded. The more you do it, the more grounded you become. The more you are in contact with nature while connecting with your primitive state the more the melodious portrays.

For the past 3 years I have plain and simple hustled.. and hustled hard. I have felt at times a slave to the NYC personal training grind. For an outdoors kid NYC isn’t very romantic and most of the time is boring. Nothing to do, it smells bad, its disgusting, grime’E, and it just SUCKS. I love it more than hate it though:) Throughout these 3 years I have trained with some of the most elite individuals/instructors around, there names will remain confidential for now but later introduced. As well as worked with individuals that range from the ages of 5 to 70 years old, autism to addiction, chronic pain to elite well beings. “We learn through experience.” Instead of building a resume that people can see, I’m building a resume I can show. Hundreds some times a grand or more for a “certification” and you don’t even come in contact with the instructor? That boggles my mind. Fitness coaches w/ diplomas & papers do not have the field time of a seasoned instructor with a life time of experience. Face to face, contact, and communication keeps engagement for a result of growth and education through experience. “We learn from one another.”

Listening

Keeping my ears open and embracing what’s in front of me has brought awareness and balance into my body and life. At 27 years young I have sweat the small things and over come huge obstacles. The trick is to do it with poise. Let’s be real… it’s only temporary and you’re in it for as long as you want to be. “Everything is just a thought and a feeling.” No one is smarter than you are. Go experience the things that fulfill your soul. Progress.

-Brandon

Bloc training video: Climbing, jumping, swimming & breath control (beach workout)

October 6, 2012

It’s a beautiful day for a beach workout! Watch this video and get creative. Think about how you can adapt these movement to match your skill level. Enjoy.

http://www.primitivemovement.com/2012/10/bloc-training-video-climbing-jumping-swimming-breath-control/

Beauty & the Beast

September 27, 2012

Part of being a wellness coach, physical education instructor, trainer, etc. not only do you need to maintain good physical appearance and mobility but you also must have good HYGENE! I don’t like to label myself, I’m really a jack of all trades and want to continue learning and developing other skills outside of “fitness”. Wellness is very broad so eating healthy, moving pain free, strengthening physical and mental dullnesses are just a few of the array of “things” that create an overall well being. I’m not perfect but the people I work with seek my advice for a reason. I’m a bit of a girl when it comes to taking care of myself, and I say that with good intentions and PRIDE:) I’d like to thank my mother for it. Here are some health and beauty tips that every Beauty and every Beast should consider:

IMPROVE CIRCULATION & GET RID OF CELLULITE: Purchase a dry-brush, you can get these at any health store, whole-foods, CVS, bath & body works, and the list goes on. FIND ONE! You can brush in or out of the shower and anyway that feels comfortable. Just make sure you complete the exercise by rinsing off the body. They are a pretty rugged brush so be easy on that beautiful skin of yours. The purpose of this exercise is to detoxify, increase circulation, erase dead skin cells, and smooth the skin for that warm supple feeling.

You want to start at the tips of your toes and gradually paint the surface blood up each limb and towards your heart. Once you hit the waist area continue brushing up the sides and front of your stomach towards the heart. Don’t forget your low-back, use your flexibility or if you don’t have any  keep reaching so you eventually do have some:) Once you’ve covered the lower half of your body it’s time to start at the tips of your fingers. Have your arms above your head for this exercise so gravity helps get the blood to the heart. Again start painting gradually towards the heart. Once both upper limbs are finished, use the mobility of your shoulder joints and reach behind to bring circulation from the upper-back to the heart. Rinse your body with warm water using your hands to help get the dead skin cells off. End the exercise with a cold bout; turn the shower all the way cold and pretend you’re in a waterfall:) Stay in long enough so that you become used to the temperature. Breath and enjoy it for at least 20-60 seconds.

*** REALLY GIVE EACH JOINT SECTION SOME TLC — they’ll love you for it.

** ALSO PASS THE BRUSH FROM ONE HAND TO THE OTHER BEHIND YOUR BACK BY CREATING THE LETTER “S” WITH YOUR ARMS — trust me just do it. Maintain good posture.. chin up:)

PROTECT THOSE SMACKER00S: Nature’s Method promotes organic resistance, so here in the Northeast we get hit with all of earths elements during her 4 season cycle. Yeah, pretty brutal… but wicked fun adapting:) Exposing our lips to harsh weather conditions leaves them a little “weathered” so instead licking them and making them even more chapped, hold cucumber slices on them to sooth those suckers. Replenish them with natural moisture.

*** DON’T PEEL THE DRY SKIN OFF; IT SERVES AS A PROTECTIVE LAYER AND YOU RISK INFECTION which CREATES EVEN MORE CRACKED SORE LIPS

Bright eye’d and bushy tailed: Your eyes are a precious thing. With out them we’d be lost… LITERALLY. So be gentle to them and treat them with care. We squint at our computers, outside on our run in the sun, off into the distance, while reading, where we start feeling a headache. First and for most start with sleeping at least 8 or 9 hours a night. Secondly keep them hydrated by drinking plenty of WATER daily! I’m going to share with your my morning and night routine:

a.) Hop in the shower and turn the shower all the way cold. Rugged I know. Make sure the pressure isn’t full blast. Let’s go back to the word GENTLE! Have the cold water run over your face for a duration of 20-60 seconds. Go ahead and turn the temperature back to luke warm for your bathing and let the steam/warmth of the room warm your face back up. Do as many bouts as you’d like but make sure you end it on cold.

b.) Go to the fridge and get your face lotion. Yes I keep lotion in the fridge:) You don’t need a lot! Use your ring fingers, rub a little between each finger and dab very gently around your eye’s. DAB NOT RUB!

*** DON’T VIGOROUSLY RUB YOUR EYES

** DON’T CRINKLE YOUR FACE — breath and relax your face

Questions, comments, or concerns.. Let’s hear them. If they are confidential, a little embarrassing, or whatever the case please feel free to email me at clients@primitivemovement.com

-Brandon

Video: Balance Practice

September 17, 2012

Balancing is a great way to wake the body up and get warm before engaging in training. When you are in the state of fear your focus becomes even more present. Warming up through balancing exercises brings mental focus and awareness towards the activity/curriculum you’re about to engage in. You have no choice but to slow down and create soft rhythm with your breath. I encourage you to integrate balance throughout your training sessions as well. For now,  enjoy this Balance video for an optimum warm up prior to “gettin after it”.

AHS 2012 — Recap

August 14, 2012

This past weekend I attended the 2nd annual Ancestral Health Symposium at Harvard University. I noticed that it hasn’t progressed since last year. Well other than providing us with delicious catered lunches, vender tables with scrumptious organic chocolate and beef jerky:), awesome coffee from a local coffee shop around Harvard Square each day– as a health symposium it’s regressed compared to last years symposium. There are only a quarter amount of cavemen and women here compared to the 1st annual AHS, very few movement lectures and physical educaters, to much sitting and slouching and not enough interaction and movement. Health is about clean eating, physical activity, cooperative social interaction, a positive mindset… along with a list of other things. We had to move before we ate right?! 

 The AHS organization has the paleolithic eating down paf but it’s very repetitive. Everyone is very well spoken but I feel like they are preaching what they want to preach and not speaking about what we as people can relate to. There are some awesome plans for the future that Robb Wolf has about creating an insurance company… absolutely genius, google him:), find him on twitter and FOLLOW him! His subject was for the future and for we as the people. There were some speakers that simply were up there to promote their business and even just talk about themselves for 40 minutes to an hour.. Which lead to very few minutes of Q’s and A’s and minimal interaction and feedback. To be quite frank this symposium wasn’t very Paleo.

If this symposium is going to grow and influence, it needs range. There are very few physical educators here and a lot of foodies. Some “paleo” some not so much. Some claim they are “paleo” but don’t have a BMI that matches. A nutritionist that’s here isn’t “paleo” but looks like she would be– which means she MOVES. We’ve got a few of the top “fitness guru’s” here speaking, relating performance to what you eat.. which is totally awesome and I agree that it has a huge effect! You’ve got both… food and movement! Wait a minute though… do they practice what they preach? They don’t look like it. A friend and huge influence of mine is 60+ years young moves and has a much more attractive physique than these top trainers speaking. His name is Frank Forencich, he spoke about “tribe”, cooperativeness, and energy between us brother’s and sisters. His speech touched everyones soul in the room and it started with his famous “flutter kicks”. In the middle of his talk I got a wave of joy and a little teary eyed:)… Then I lost it when someone came up to the microphone and made the comment to him “Being here has touched my brain but I wanna’ thank you for touching my heart”.

I met some really cool peeps, got to play some basketball, and EAT a bunch of good food. In the future I’d like to see the Ancestral Health Symposium be what it’s capable of being. There should be discussions about movement and play, holistic approaches to healing, positive mindset, life-style, food, ACTIVITY, etc. Let’s interact as a tribe and express our like minded approaches of health and fitness through touch, feel, and sight so we are more integrated with one another. By doing so I think everyone would benefit and retain the symposium a lot easier and more efficient for a whole new level of idea’s for future ACTION.

-Brandon Sewall

Bum 101

August 10, 2012

Firming a rock hard bum is POSSIBLE! It’s not as difficult as you think. I’m especially talking to you WOMEN! Whether you were blessed with a booty or not, you can still build those muscles into a more profound backside:) It’s neglecting your bum during your training session that will leave your gluteus sad and droopy. Your glutes are the strongest muscles in your body. These powerful hams of yours are made up of three distinct regions:

1. Gluteus Maximus
2. Gluteus Medius
3. Gluteus Minimus

They are all connected to support the body and serve as armor around the hip and thigh area. As well as propelling you to run, rise out of bed, jumping, and the list goes on and on. Most of the time, weak gluteal muscles are the cause of back pain. It’s not because they aren’t strong enough. Its because most people shy away from using them and rely on their joints for support. Which lead to hip and knee problems that can turn chronic quickly! It’s a domino effect because all of these muscles work together and if one or a pair aren’t in sync, overcompensation starts a row of falling dominos. Your glutes are the foundation of your foundation… build up your glutes and the rest will come;) Having a firm strong bum will provide you with a  solid base, reduce chances of injury, prepare you for more athletic movements in the future, and most of all a fine lookin’ A$$.

Lets target the glutes by choosing movement patterns that require them:

1. Walking– for distance & speed, forwards & backwards, up hill & down hill
2. Running– same as above
3. Quadrupedal Motion(crab walk & bear crawl)– implement this as part of your warm’up
4. Jumping– vertically for height & bounding for distance- landing softly
5. Climbing– safely
6. Swimming– freely- explore your range of motion & make sure you’re kicking!
7. Balancing– forwards & backwards- side step/shuffle method- upright & crouching
8. Lifting– lifting heavy objects from the squatting position- also setting things down from the standing position- slowly and in control

When you train and are trying to feel the burn in your bum you may not feel it as much in some movements compared to others. For example jumping compared to swimming. (Burn>NoBurn) (Jumping>Swimming) That doesn’t mean you aren’t working your bum, the movement still creates tension in the muscle along with stretching it out. Stay focused and create more strength through the muscle and mind connection. Results will be that much more noticeable and quicker which leads to moving your body in any given situation more efficiently and with more power.

Hint: *As part of your warm up routine rip some squats and shift your weight around while in that sitting/squatting position and keep the weight in your heels, even as you drive up toward a standing position. **Don’t forget your upper body as part of your warm up.. the top half of your body needs to be ready and aware to perform the movement patterns listed above to create that solid bASSe;)

-Brandon

Feel free to email me at brandon@primitivemovement.com for your own personal foundational program.

No compression suits, No chalk, No Straps, No tacky, No tape — not for me anyway

July 10, 2012

Last Saturday I competed in the 4th Annual Bath Heritage Day’s Strongman and it was an absolute BLAST! I was in the light weight division (231lb’s and under) I weighed in at an astonishing 170lb’s:) I have an ankle that i’ve been re-building for the past two months due to a severe fracture so this event was also dedicated to see what it could handle. I’ve lifted heavy a few times throughout the rehab process but mostly i’ve relied on moving primitively using just my bodyweight and dieting to be as light as possible for the least amount of pressure on the joint… I’m a NYC trainer, I walk A LOT!

For each event we had 60 seconds to complete as many reps as possible except for the yolk walk which was a 90second time limit and we were competing for the fastest time. Here are the events listed:

1 arm clean and press at 110lb’s

425lb dead-lift

150 foot yolk walk– walk 50ft with empty yolk at 200lb’s, load two 75lb kegs for another 50ft walk at 350lb’s, load last two 75lb kegs for the last 50ft at 500lb’s

Truck squat at 505lb’s

 Stone over bar, which consisted of lifting a 280lb atlas stone and clearing a 52inch bar. 

My approach to the competition was simply just to see what I can do and see how stable my ankle is lifting and carrying heavy loads. I simply treated it like a lift day and man was I sore after, the day after, and the day after that. I find the human body so amazing what it can handle in certain situations. Whether it be in a competition or real life situations. This is why I move like primitive man… NATURALLY.

I train using the “Natural Method” which prepares you for cold starts. Meaning your body is ready to react at anytime no matter the situation. For example the (L) train from Brooklyn to Manhattan was out of service and I needed to be on the East River for my 7am client. Who is a woman and trains year round weather it’s 90+ degrees, raining, or freezing and snowing… just sayin’.– Instead of waiting for the train or canceling my appointment, instinct kicked in and I started running. I didn’t have time to stretch, warm up, none of that. Moral of the story I made it to my client in time to train. An influencer of mine, Erwan LeCorre say’s “this way of training makes the most sense.” I couldn’t agree more.

With that said I didn’t exactly just show up and start lifting and loading weight more than 2.5 times my body weight. Preparation for the competition started with eggs & bacon, a small iced coffee with a triple espresso shot in it followed with some dynamic stretching to break a nice sweat and WATER through out the competition. Here is my training regimen 5 day’s prior to the competition:

TUESDAY- Double session- A.M. Bailing hay with Mom. Lifting, Carrying, and Throwing:) P.M. Couple hundred jump shots, heavy TGU’s, clean n’ press’s, 1 arm dumbbell snatches, and dead-lifting.

WEDNESDAY- A mile swim, static holds(using only bodyweight), and stretching/posture/alignment work.

THURSDAY- Double session- A.M. shocked the body by lifting heavy. I worked up to a 1 rep max dead-lift and clean n’ press. Dead-lift: 425lb Clean n’ Press: 195lb… alternating between the two… #unconventional P.M. about a 1/4 mile swim to do some climbing and cliff jumping, then proceeded to swim another 1/4 mile off Cape Small to deeper water to do some contrasting and breath work. This consisted of bouts of treading water, breath work, and diving to depths for as long as I could handle the chilly temp’s and pressure of the Atlantic. Surfacing was a relief and made the water feel like a heated pool. Lastly I swam back to shore, hopped out and started heading back to camp letting the hot sun warm me and my joints back to room temp;) Half way back to camp I spotted a piece of driftwood that would make an excellent stool for the yard, so I finished up with some carrying which warmed the body back up quickly.

Friday- Day before competition- Double session- A.M. a spontaneous route along the coast of Cape Small where I walked, lifted, carried, swam, climbed, and jumped. P.M. met up with everyone competing and helped load the equipment for the competition.

I didn’t exactly taper for the event:) Anyone who knows me would say you didn’t even train for the event… and I would agree with them. I prepared for the event. This is my life-style and has been my life-style. MOVE PRIMITIVELY & LIFT UNCONVENTIONALLY.

#savage

#Hebertism

July 2, 2012

1. The end of the rope goes under and around the pole. 

2. The rope goes under itself. 

3. The end of the rope is doubled into a loop 

4. The doubled loop is put through the first loop 

5. Pull through and tighten to finish the knot. 

PULL SHORT END TO UNTIE.

Play, Laugh, & Sweat

June 20, 2012

Engaging in fun-filled activites makes you laugh and smile:) These feelings of joy are a result of connecting with your inner child. Spilling your joy and fun-loving energy onto others through some form of play creates an abundance of laughter and good feelings.
Here’s a suggestion: Get a group of friends, tell them to bring their friends and TOGETHER conduct something childlike and spontaneous– hiking, ultimate frisbee, swim the beach, kickball, or a simple game of tag. Connect with the little kid inside you and laugh, play, and sweat recklessly. You’ll find that it’s contagious and spreads fast.

Interacting with the people close to you through play and laughter creates real pleasures in our lives. Play will restore and establish a positive state of mind and connection to the real YOU. Now a day’s our lives are mapped out with serious objectives, we sometimes lose contact with our 7 year-young selves. We need feelings of joy that play gives us. Without play, we lack the spontaneity and adventurous mindset we once used regularly, we become less creative and we lose the initiative to solve problems on our own. It’s healthy that we stay connected with our inner child, especially as we grow older. Play keeps us present and our daily concerns behind for a healthier and more pleasurable life.

Play builds character and rapport with others by sharing good vibes through our senses. Get outside and re-discover the carefree spirit of your inner child through PLAY!

Natures OPT model: Optimal,Practical,&Tactical

June 7, 2012

Nature’s OPT-model:

Are you seeking the optimal solution to feeling good? When I say feeling “good”, I mean waking up with a smile , having the ability to save someone from danger, KEEPING UP WITH YOUR KIDS!, having mental coolness, and a digestive system that is functioning properly … By staying sharp, strong,  and muscular, you’re fully functional and running on +OpTain:) (http://dictionary.reference.com/browse/optimal)

Be-you-to-feel-good-plan:

– Practicing and progressing in each of these natural attributes is overall well-being.

– Practice means breaking boundaries through progression and repetition.

– Creating an easier route.

Practice doesn’t need to be boring,  MIX IT UP! Move in ways that will help you in everyday life. Whether you are challenged by the demands of work, family, relationships, money, WHATEVER THE CASE MAY BE… these skills will assist you in conquering any task at hand, for you will have the mental and physical clarity to do so.

– Trust your instinct.

– The more you use it the stronger it will become.

– Listen to your body.

Tactic is something we have in us. Instead of thinking of every possibility in and around the task it simply becomes action and re-action YOUR way with ease and grace.

-Creating a foundation

1. Strength: the ability to apply or absorb force through exertion or endurance.

2. Flexibility: the ability to maximize the range of movement in a single joint or bloc of joints. Also the length in muscles that cross the joints.

3. Balance: the ability of mental steadiness to stabilize the body’s center of gravity in relation to it’s foundation.

4. Coordination: the ability to bloc distinct movement patterns into a single harmonious movement.

5. Efficiency: the ability to control movement in a minimum expenditure of time and effort.

-Building on a foundation

6. Cardiovascular Endurance: the ability of the heart, vessels, and lungs to deliver oxygen to propel you for a prolonged period of viral activity.

7. Stamina: strength in the vigor sense– the ability to process, deliver, store and utilize energy.

8. Power: the ability to apply maximum force in minimal time–Explosively.

9. Speed: the ability to minimize the time cycle of a movement through full, maximum, or optimum rate of motion.

10. Agility: the ability of transitioning quickly and easily from one movement pattern to another.