There is a wealth of science supporting the use of music while we workout, but there are fewer studies on the effects of using music or metronome to instill a constant rhythmic tempo beat WHILE we exercise and even fewer studies on the effects of using music versus a metronome during a typical tempo training session.
Is one way better for the body and brain than the other? Is music more effective? Does using a metronome reap hidden brain benefits while we do tempo training exercises? These are questions I continue to ask myself as I scan over headlines daily looking for answers because I can’t be the only human asking these questions.
As a tempo training fanatic and instructor, I look forward to the day those studies come out because “building your body to the beat” ABSOLUTELY hits differently than any other workout technique or activity I’ve PERSONALLY ever done…..including walking.
Tempo training theory: Walking rhythmically will reap more benefits than walking arrhythmically.
DON’T LIKE MUSIC?Use a metronome!
This past year I came across a rarity in tempo training. One client struggled greatly trying to “stay on the beat” any time we used music, however, when I switched up and used a metronome machine to the same speed of the song we had been using, he had no problem staying on the beat to the movements besides typical fatigue related to the physical workout. Very unique trait to witness and that client wasn’t the only one.
The exercise sequence still challenged my client, but he even confirmed it felt “easier” to process and do the exercise sequences to a metronome over the music regardless of genre. This became true for several of my “struggling” clients with rhythmic coordination–a skill that is CRUCIAL in tempo training.
Notably, my older clients also benefitted greatly doing tempo training to a metronome over their most favorite songs–again, a unique event to witness first hand.
Keep in mind, when using a metronome all one needs to do is program their desired speed through “beats per minute” (BPM) which can range anywhere from 40-218 for some metronome models such as the one offered for free by Google.
So if you are struggling to stay on the beat using music, then try a metronome. It might work better for you than music and then “graduate” from a monotone metronome to more complex beats in music. The goal is to be constantly challenging your body as well as your brain and that can be done easily by changing up between music and metronome
To gauge your progress using a metronome or music simply keep track of how many minutes or repetitions you do. Take note. Next workout. Try the same movements but either at a faster BPM speed or for a longer duration of time. Both changes will challenge the body and the brain.
MUSIC SPEED AND DURATION
Music and metronome speed is measured in BPM but we also must take in account how LONG a particular song or session will be–which can range all the way from 30 second sequences to hours long workouts due to the “low impact” of the movements I personally push in the Polykinetics method.
Now here are two unique qualities of tempo training with music speed and duration: 1.) Slower beat speeds are just as challenging as faster speeds 2.) Longer songs are harder to complete than shorter ones
HOW TO TRACK YOUR PROGRESS?
When using a metronome you’ll need to keep a separate stop watch and I always recommend doing 1-minute increments to see how each movement will “hit” you at a particular speed since tempo training gets increasingly challenging with each repetition and second that passes due to the build up of friction heat from the repetitious motioning.
Keep a “workout journal” and keep track of the songs and speeds that challenge you the most. Each week increase duration or speed to efficiently build muscle and burn fat. Simple!
The choices really are endless when you think of the millions of songs, various speeds and dozens of exercise movements in existence in the world today. This is where music motivation really kicks in.
MUSIC AND MOTIVATION
I can officially say I’ve done tempo training to dozens of different genres of music. Some I love more than others, but as long as the music maintains a tempo beat, it can be used in tempo training.
It’s what I call “tempo compatible”. But then we need to go a step farther than simply being “compatible”. Using music we are particularly drawn to initiates a type of chemistry that is truly unique to each person and it actually helps you perform better than using music you aren’t “feeling it”.
Keep in mind the motivations behind the music you use in a tempo training workout.
Listen to the lyrics, take note of how long it is, how fast it is and which exercise movement comes to mind when you hear the song—these all help setup an ideal tempo training workout for anyone at anytime.
I strongly encourage everyone to take the tempo challenge and turn their favorite songs into powerful cardio infused strength training workouts that will burn more calories and build more muscle like never before simply by staying on the beat to their favorite beats.
Last thought…
I personally cannot imagine doing session after session using metronomes. I am a music fanatic and my life definitely has an extensive soundtrack attached to it that allows me to workout on the beat for hours on end without even thinking about it because that’s one of the beauties of music’s impact on the brain–it’s ability to move and motivate us.
I say take the music vs metronome challenge and see which one challenges you more!
For more information about this article or about tempo training–feel free to contact me at: Polykinetics@gmail.com
Written by: Michelle Vargas– Creator and Instructor of Polykinetics tempo training method. Certified black belt with American Taekwondo Association and diagnosed Bipolar Disorder type 1.
Polykinetics tempo training works with virtually any exercise movement you choose.
Push-ups, pull-ups, burpees, mountain climbers, bilateral shoulder presses, treadmill running, swimming, ellipticals, kettlebells, dumbbells, etc…it ALL works to tempo training.
Tempo training is now wildly popular in everything from basic aerobic classes to advanced CrossFit and other advanced styles.
Regardless of the moves actually used since 99% are going to be effective, it’s your ability to “stay on the beat” with that movement that will decide how much you “get back” from a particular workout.
The moves I use in my workouts mimic my everyday moves in my everyday life. I do cleaning, gardening, errand running and much more! However, the movements stay about the same.
Picking. Pulling. Pushing, Lifting, and Twisting are motions I do every single day, therefore, I will only use exercise moves that mimic those movements of daily life and leave the excessiveness out of the process completely which can help prevent spikes in cortisol levels.
KEEP IT SIMPLE WHEN CREATING MOVEMENT MAGIC!
When creating a workout sequence, I stay aware of the fact that if I pick to many movements to put into a single sequence, I could either get injured and be forced to stop or get frustrated and quit!
Both being the opposite of my goal.
So my advice would be to stick to single movement sequences or perhaps as many as 3 exercises movements in a sequence MAX. This will prevent 99% of the common frustration and worry of having to “remember” complicated routines or exercise moves when working out.
You’ll be able to just hear the music and start to move! ❤
MY ADVICE FOR BEGINNERS
The moves that I do on my Tiktok Live Shows (everyday at 7PM US central time) are ideal for beginners!
Here are a few moves that should really be in every single tempo workout due to their effectiveness and simplicity.
How many do you know?
BILATERAL SHOULDER PRESSES: Transverse plane, overhead and lower anterior are all examples of BSP’s
VERTICAL CORE CRUNCHES: These are ideal for those who don’t or can’t get down on the ground to work the core area. I also love doing these using a 75cm exercise ball. Works wonders and still not having to get on the floor to work your core. Win. Win.
ALTERNATING KNEE LIFTS: 2-count is the most common version of the AKR’s, but try using the 4-count standard or an 8-count lift from a sitting position.
SQUATS: 8-count bounce is my personal favorite, but these are wonderful at a 4-count or 2-count, but remember the 2-count is twice as challenging as a standard 4-count tempo.
Try out tempo training with YOUR favorite moves and see how the burning sensation hits you. Let me know in the comments.
CONVENTIONAL WALKING ISN’T THE ULTIMATE IN PHYSICAL FITNESS LIKE SOME PEOPLE PUSH IT TO BE.
Yep I said it.
So let’s get into why…..
So I have some time before I jet off to Australia and I was talking with my partner which somehow ended up with him gifting me a pretty cool smart tracking pedometer that allows me to track a slew of different physical activities, as well as, heart rate which is particularly useful considering I have challenges with tachycardiaand MUST be careful and conscious about the stress I put my heart under regardless of my physical activity.
Now, pretty shocking perhaps to know, but I’ve never exclusively used a pedometer before or even greatly tracked any of my fitness progresses in terms of what my partner has been teaching me about how to conduct a proper experiment and what measurements I need to be focusing on.
So I get the pedometer in the mail, charge it, and almost instantly I become obsessed with tracking literally my “every step” from the moment I woke up to the moment I passed out simply to see if I was as active as I thought I was from one day to the next….
GUESS WHAT?
I wasn’t.
Haha!!
NOT EVEN CLOSE!!
But now I know so…
….moving on…
Now anyone who knows me intimately knows I only do THE MOST SIMPLISTIC AND SAFESTEXERCISES ON EARTH BECAUSE I’M NOT OUT TO LOOK LIKE AN INSTAGRAM BADASS. My energy is very limited from one moment in time throughout the day and I need to keep exercise related injury risks and stress related frustrations to an absolute minimal.
….and if we are going to take a moment to get super honest…
I don’t even love exercising.
Sorry not sorry?
It’s damn painful, but absolutely necessary to keeping my ass physically and mentally BALANCED
….so there we go. I do it out of necessity, not out of admiration. Moving on….
Conventional walking
To rack up as many steps as possible, I take every opportunity to walk. I’m walking to and from the grocery and convenience stores, the post office, around the local park and my subdivision for the most part and my speed is at a moderate to high intensity….meaning….I’m not just casually walking like someone strolling by a department store window sale, I’m hauling serious ass and going as fast as my little ass legs can possibly go without any obvious excessive risk of injuring myself (no running or silliness).
I challenged my ability but I didn’t let my ego overrun my ass.
For the first week my legs and core were sore every day, but never to a point where I’m in tears or needing to take anything for pain management other than a nice massage and salt bath.
Throughout the whole month I took time off when I felt I needed it but only then. I didn’t always hit my 14,600 step goal, but I WAS active for several miles every single day, just simply at different intensity levels, which is to be expected.
Simple.
So here we go….500,000 steps in 31 days
WEEK 1AKA Hell Week
The entire first week really was the hardest part. I got pains in my shins, my chest was tight every damn time I walked, super sore everywhere, and making it to the closest CVS store mentally felt like a serious challenge, especially considering the weather which was freezing cold in the mornings when I chose to start all this…I even made a video complaining about it for Day 2.
Anyway….I sucked it up far from graciously and stoic, but I DID get through it. ALL OF IT.
Here were my numbers for the first week.
Not bad to start, but I still had a long month ahead of me…..I screwed up my errands on Tuesday and ended up walking enough to cover 2 separate days…but hey, it’s not for nothing. Every little bit helps when it comes to exercising and working out in the real world.
Week 2
This was a little physically “easier” than Week 1, but my ego-driven determination to follow through the entire month was kicking into full gear. Making it the most likely time for me to get injured by simply being overly excited about something I’m getting into.
Yes, even too much “happiness, can have very NEGATIVE CONSEQUENCES.
Life is wickedly weird.
Now unfortunately, this was the one week I encountered a small glitch with my tracker and the app didn’t record a weekly total but I was able to screen grab most days and it didn’t mess up my monthly or annual totals so the data was not completely lost and still usable for this particular experiment and goal.
Week 3
Confidence is growing and I’m already dropping several pounds and a pant size simply by challenging my body moderately everyday….again…this is walking outside and all around. Absolutely nothing extreme and according to some the absolutely best physical activity you can possibly do…pffff!
Anyway…
Week 4 – I found this week challenging because I had been kicking my ass the entire month and I just wanted to be finished! This was the time when my determination was actually at it’s lowest, but again….persistence persevered and I finished the whole damn month.
And those last few days of March going into April…those were just as tough as the first few because I knew I wasn’t going to stop at the end of the month……..and I didn’t…..I’ve continued the journey in staying true to my original goal (before the idea of getting to my first million steps, which is to get in at least 14,600 steps in everyday and in anyway from March 1st to the day I set my foot onto the plane to fly out to Sydney later on this year.
My final thoughts about walking as exercise.
Look walking is an ideal place to start when you’re rebuilding or first starting a life fitness workout routine. The biggest downfalls were the weather, traffic (I got called plenty of colorful names by passerbys), wildlife (getting pooped on by birds and chased by neighbor’s dogs), and of course the potential for crime (getting hit by a car, attacked by a person, etc….) and not to mention how much TIME I HAD TO COMMIT to walking just get even the few benefits I did get.
Walking will always be a good choice to start any plan. It’s easy and damn near as universal as it gets, but it’s not excuse-proof by any means, and if you hate walking or struggle with the safety problems that I encountered…then that’s when you should probably email me so we can get you setup with Polykinetics because it has all the same benefits as walking, it’s just as simplistic, but with a really great and super safe twist that even glorious walking can’t provide.
And there you go….More than 500,000 moments of movement for the month of March, and I’m currently working on April where I hope to hit ONE MILLION STEPS by May 1st!
Wish me luck and feel free to follow my progress and random bitch fits on myFacebookor Instagram and let me know about your moments of movement that keep your mental health optimized!
I’m doing all this walking because I don’t own a car. Do what you gotta do. No pain in vain!
Day 4 — I began doing “the method” every day. I didn’t do “rest days” there was too much pain to even remotely “sit still”
This was a time to work!!
I knew I had one hell of a high mountain to climb in order to get myself in better shape than what I was before I had my daughter.
Only this time around, I was dead-set on being FIT, not skinny.
Big difference between the two, and I knew I wanted to be solid and strong, not feeling weak and fragile, apologies for the bluntness, but it comes with the territory.
Before my daughter, I was THIN, not physically strong nor empowered mentally. Me today (2014) could very well kick 2008 Me’s ass….EASILY.
That being my first long-term fitness goal.
Naturally that’s where I started!
I knew “fit” didn’t really have a super specified weight number attached to it so this was my first step in my own fitness progress and method development and breaking the facade of perfectionism.
I just thought…. “get as close as you can”
But first….Simplify the overall process.
I hated counting.
It would confuse me horribly and made me too easily aggravated and discouraged! Same feelings when I would do those popular DVD sets, lose track and would get easily discouraged and give up!
Being diagnosed: Attention Deficit Hyperactivity Disorder, Body dysmorphic disorder, clinical depression, generalized anxiety disorder, and just recently the term “bipolar disorder” came into conversations with my doctor…my brain was colorful indeed.
Counting was one of my absolute hates. It was a horrible OCD trigger for me. I would start counting how many curls I would do with this arm, then having to count again for the other…., lose count or doubt myself on what number I was on while trying to process the pain
AHHHHHH!!!!
I didn’t end up with a beneficial workout, I’d end up being royally pissed off, and I felt that if I lost count, that I would have to start all over again.
Therefore, I just found the way to keep the presence of numbers and counting down to an absolute minimal!! By kicking all the mainstream-fitness counting (sets, reps) to the curb was a big step in simplifying the overall fitness process and honestly, a very easy strategy to implement that made me crazy-happy.
To this day, I still don’t use counting in my method in a conventional sense. The opposite of mainstream.
By eliminating the conventional “counting”, it allowed my brain the freedom to stop focusing on numbers and start focusing more INTENSELY on my body’s movements and the best of the music.
Not needing to count was a tremendous help for me in particular, yet, it was a big contradicting strategy to the mainstream gym fanatics. They were guided by counting sets, I was being guided by counting SONGS!
The skepticism really began to take off after I took out the counting aspect of my method, which made for fun times on Twitter!
As I was physically “testing” my fitness method theory, I began researching the core principles as well. I was experiencing many different changes that I wasn’t expecting.
Again, I didn’t know the “why” or “how” at this point; all I knew was that I was noticing these changes on 3 levels: physically, mentally and affective-ly within the first WEEK!
This was my first “clue” that this could potentially be a poly-beneficial fitness method (full pun intended!)…..with the universal medium, being music itself.
I knew music was a universal interest between everyone on earth, regardless of the genre or style. Everyone had their favorite type of music, as did I.
I just didn’t realize how horribly underutilized it actually was within the fitness world, both neurologically and affectingly.
Conventional methods would just use it to pass time during sets and reps; maybe motivate them a little, or choreograph difficult and complex “dance-like” routines to it (*cough* So many!!!) Whereas, I was using these songs as a complete fitness “dictator” for my entire method.
Music would dictate multiple aspects of my workouts from the moves that were chosen, to speed and the overall difficulty level of a particular melodic exercise. Music was that vital medium that pulled all of those factors together in perfect harmony!
Looking deeper than the surface, I was determined to know the “hidden benefits” of utilizing music in the unique way that I was in terms of emotionally-charging my workout sessions.
This part of my research sent me into a crash course of basic neurology and musicology that eventually lead me to a neuropsychologist from Dartmouth and a music-providing website operated by a group based in Paris, France that would utilize the same music/mood principle as I was within my method.
Both were intrigued that I had designed a form of physical fitness focusing on these underutilized powers that music had to offer. No one can deny how a song has the power to change someones mood. That science was proven long before this method even existed, again, I was just implementing the same knowledge, but in a different way.
So at this point I had the simplistic moves, the universal connector and motivator of music, and being a martial artist from a military (Marines) family, I had the “work hard”, “push yourself” mentality and mindset that came with it.
There were my 3 core principles of The S.E.L.F Method’s foundation
MOVES + MUSIC + MENTALITY = THE METHOD!
I knew my results came from the combination of all 3 core principles, not just one or two of them, but ALL 3!
I naturally started looking into the moves first….
I instinctively knew “the moves” I was using had to do with basic physics!
So having infinite knowledge at my fingertips, I googled “physics” and I researched various branches of that science. I then, stumbled upon the basics of “potential and KINETIC energy”
This began “clicking” with me to what was so profoundly effective about these concentrated calisthenic styled movements within my method. I wanted to learn as much about physics as I possibly could, with my focus being on potential and kinetic energy….this is a snippet via wikipedia.com that lead me deeper into learning about this branch of physics…
Even though I had never had any formal education in physics, this information was beginning to make a lot of sense to me. I knew I was simply applying this information from an “internal” perspective…..the internal mechanics of the human body. This was my first MAJOR clue in realizing that my method was, in fact, science-based and not a delusional affect of my intense mental state of the domestic fight that sparked it.
When I read the words, “vertical position”, that made me smile. My “base move” was performed from a vertical body position since one of my excuses on my list (mentioned in my last blog post) was that I hated to get up and down off the floor.
When you’re overweight, that takes a massive amount of energy to do, silly to hear, but very true. That’s how I knew my “bouncing” exercise had some scientific clout to it, and to continue to always keep the body’s position…..vertical!
Finally, crossing off yet another excuse from that initial list of hates. This was a great piece of evidence to find!
I then interpreted the term “elastic potential energy” to how I would “hold” my upper body and arm positions while I would do this vertical “core crunching beat bouncing” drill in a a static-balance position (stationary)
The “elastic” term, to me, was my actual muscle fibers and tendons. Same info, slightly different perspective, I began to see that small condensed movements did in fact equal BIG DIFFERENCES in terms of doing more (burning more fat) by doing less (no complexities) Indeed, a fitness paradox was beginning to emerge, and the skepticism was continuing to grow! These doubts only fueled my determination to continue my work.
They were ultimately telling me with their doubts that my method was very “different” than what they had seen or used in the past. Mentally, it gave me a positive reinforcement from a negative source. This was where I began using the tag line “No Pain In Vain” (slight change from the conventional No pain, no gain attitude, which according to the CDC, isn’t true)
My family members were my biggest skeptics. They loved using excuses more than I did, and they hated that I was determined to create a fitness method that would destroy those excuses one by one, and i succeeded at that goal with each passing day!
Throughout the doubts, skeptics and negative influences I was getting; I continued on with my research into my moves and potential energy. One step lead me to another. Potential energy lead me to “kinetic energy”, where I found another website (physicsclassroom.com) that provided me with much more of the information, and explained it simply enough to where I could easily follow and understand it….love it!
Here is a small sample of what I found. The words in brackets is how I was literally comparing the information directly with what I was physically doing with my body during my workouts. This information would later lead myself and a friend to coin a name for the physical technique of my method as “POLYKINETICS“,
KINETIC ENERGY Kinetic energy is the energy of motion. An object [my body] that has motion – whether it is vertical or horizontal motion [I chose vertical] – has kinetic energy. There are many forms of kinetic energy – vibrational (the energy due to vibrational motion), rotational (the energy due to rotational motion), and translational (the energy due to motion from one location to another)..” “The energy that an object has depends upon two variables:the mass (m) of the object [mass to me being fat/muscle/etc] and the speed (v) of the object [keyword: SPEED!]. The following equation is used to represent the kinetic energy (KE) of an object.KE = 0.5 • m • v2
where m = mass of object, v = speed of object.
A huge light bulb went off in my brain. I knew on the absolute basic level, this was the type of “motion” I was utilizing.
This information also told me that there was nothing special about the actual moves themselves. They were just basic, well-known calisthenics that anyone with even the slightest athletic background of any kind, could simplistically follow (squats/leg lifts/simple arm movements)
It was in fact, HOW I was doing these movements; combining the aspects of speed and the 3 levels of INTENSITY, was where the real magic was being made.
Now I knew, simplistic positioning (keeping the positioning always vertical), intensity and speed change-ups would be the only aspects of the moves that would change, allowing the moves that were utilized to …..remain the same.
No needing to get caught up in complex routines (cough *insanity*) or weight training sessions like P90X. Those to me, were far from simplistic in nature, and at my starting point, complexity wasn’t a logical option. I knew simplistic was MY KEY!
My research was the only part of my method that was becoming complex; yet the moves, continued to remain….physically simplistic!
BINGO!!!
I began seeing noticeable changes within just 12 consecutive days!
By the time I had gathered my basic science knowledge….3 weeks had past since beginning the testing of “will this actually work” theory, and I felt at that time.
I was ready to take my first progress picture even though it had ONLY been 3 weeks into my journey! Little did I realize what I was about to see!! I knew my body felt a bit different.
I had more mobility and energy, that didn’t shock me as badly as the progress picture SHOCKED me! Included below is also my 60-day progress picture!
Results don’t lie, and after I saw my body from an “outside perspective”, the perspective being a photo….I knew I had the definite proof that my method not only worked, but worked on profound levels that I had no idea were even possible, and according to my skeptics, they didn’t know were possible either!
Keep in mind: this is ONLY a 16lbs difference.
Small moves = big results! Small changes = big differences!
My skeptics quickly turned into believers…….No extreme dieting, No counting, No complexities, No more valid excuses to use.
I had successfully proven my theory and created an ultimate method and weapon, and not to mention, completely rebuilt my entire fitness foundation and life in less than 60 days!
It’s worth mentioning that Australia has been consistently in the Top 5 countries that actually read what I post on here.
United States is the 1st. Naturally.
Not saying there’s any “copying” in fact, this study does me an outstanding service to my own research which I hope to bring to their table once I get MY ASS TO AUSTRALIA. Perhaps a kick ass collaboration will come from it which would be everything to me when it comes to Polykinetics.
Here’s a graphic to help visualize how small my GLOBAL reach has been over the last seven years.
Top 7 Polykinetics viewers by country from 2021-Today!
This is fantastic news considering MILLIONS in these countries ALONE face intense hardship when confronting something as daunting as a mental illness and/or disorder. It’s fucking scary so hell yea to every single viewer even though there’s only been 4,033 total views ever in the seven years of this wordpress blog being in existence (2014-Today) This makes tracking simpler for me to do because UNLESS YOU’RE LOOKING FOR IT, YOU’RE NOT GOING TO FIND IT. I’m not a millionaire, I don’t next to NOTHING in advertising. I simply add my dots to the dots that I used to created this method.
Although the numbers themselves are super small…I am absolutely grateful for ever single one of these people because I continue to think they’re taking what I’ve learned from others and to what they may learn from me and go on to help others learn hope to cope with something like neurodegenerative disorders such as Alzheimer’s or those like myself with Major Depressive Disorder or people like my dad with Bipolar Disorder (Type 1) who experienced psychosis, and the hundreds of millions out there still needing a way to face fears in a more constructed and safe way than other “gurus” have attempted in the past.
In my world, it’s not what you do, but HOW YOU DO IT that can make ALL THE DIFFERENCE. And yes, I come from a drastically different angle than most. However, this isn’t about being different, it’s about relief and reducing debilitating mental and physical pain and suffering in people’s lives.
Simple.
DIFFERENCES BETWEEN THEIR STUDY AND MY METHOD
They are working with elderly persons with dementia. I have never personally or formally tested Polykinetics on any person with dementia of any kind. I can only speak for myself and what I have been diagnosed with by my doctors: clinical depression (Major Depressive Disorder/MDD), Post Traumatic Stress Disorder, Attention Deficit Disorder, Obsessive Compulsive Disorder, Body Dysmorphic Disorder (BDD), Social Anxiety Disorder, Generalized Anxiety Disorder and chronic insomnia.
I feel could work for anyone else who also has a “COLORFUL” psychiatric background from surviving some shit that has the power to kill others. I come a very mental health perspective.
THE USE OF MUSIC
From what I could gather. This study is using random, simplified, motor skills tests (9-peg) to the sound of music? Please correct me if I’m wrong…
Polykinetics, music takes on a whole new level and utilizes it as a medium and tool for connecting the brain to the body in what I feel is the best of ways. If the core area of the body is the physical core of the method, the music is the mental core. There’s no “Polykinetics” without music. It’s absolutely critical to the process of physically purging the mental junk we carry with us daily.
What does music do for us?
Music motivates us to move, makes us feel feelings, helps our emotional states become validated by hearing someone sing about our joys and sorrows (music goes all emotional ways), and then there’s all of the neurological studies over the course of decades supporting the improved cognition, motor skills, fine motors skills, memory recall, neuroplasticity!!
Some use it for simple entertaining…in Polykinetics the music tells me how intense a sequence will get, which moves to use, where those moves will change within the sequence, and the lyrics help lay the brickwork for the mindset which can change from one sequence to another. Because that’s how feelings work. They can be fleeting and that’s acknowledged in this method.
Study: Selective music genres used
Polykinetics: Uses all music genres….13 different ones have been tested for compatibility and work beautifully, allowing for MILLIIONS OF CHOICES and COUNTLESS DIFFERENT SEQUENCES since the formula of Polykinetics remains the same no matter if a fast song or slow one. Both are equally challenging in their own ways.
As long as music continues to be produced, Polykinetics will continue to create more movement sequences, which we are going to talk about next….
Difference In Movements Used
Now, honestly, this is where I lose most people because they don’t understand my simple exercises used within Polykinetics which makes for more people to participate and still be challenging on a number of levels.
The moves are simple body weight exercises. The few I have selected for this method, I do because they are the “EASIEST AND MOST EFFFECTIVE” at doing what I need them to do to my body, and how they make me feel. Virtually everybody can do these moves and that’s why I use them.
YOU CAN USE ANY EXERCISE MOVEMENT YOU WANT AND DESIRE because THE TECHNIQUE AND PROCESS ITSELF WILL REMAIN THE SAME REGARDLESS.
The key is how the moves are being used to the music that makes the magic of this method. Rhythmically and coordinated. Two basic skills that often go overlooked when speaking in terms of neurobiology and neuropsychology. In my opinion that is.
This is what makes me excited for Polykinetics particularly in terms of my twist on exercise movements is that they have been used since Ancient Greek Times. (AD). “Old information in a new way.” I simply made small “tweaks” to the positioning and direction which made a world of difference in many ways.
None of the “body weight exercise” information was used throughout the entire course of this study. Perhaps that’s a new experiment I can bring to the table for them with my method.
WHAT ABOUT THE MINDSET?
Now this is where the study and I drastically differ. In Polykinetics this pillar of potential is more about instilling a mindset in participants that are encouraging, honest in order to promote genuine self-growth, a sense of accomplishment, and general improvement in mental health status and states. For the elderly particularly, Polykinetics is good fun, helps, improves social engagements since it’s taught much like a “follow-the-leader” game, where they follow the moves to the music and the lyrics of the music helps instill the mindset I mentioned just now.
Here is my 2015 Youtube video I created talking about the concept of Polykinetics. I was homeless when it was recorded. The tickets were given to me by Tony Robbins himself. I had to do a GoFundMe campaign to raise the rest of the funds needed to attend the event.
My mind is RACING with both intense negativity, and yet, this burning anger; which had turned into an undying determination to start turning my life around….PHYSICALLY.
I knew I had no control over what was soon to come with my failed marriage, but I reminded myself that I DID have control over my own physical body.
That aspect of my life, I knew no one could compromise…can’t f**k with free-will! Therefore, that fact gave me my first feeling of empowerment.
I felt that if I got myself physically healthy that I would be strong enough to endure the pending future…..but that’s where I hit my first major roadblock.
I HATED TO WORK OUT!
I hated gyms because I was embarrassed, I didn’t have any money for fancy equipment, expensive personal training sessions, or popular DVD sets…..how was I going to overcome this obstacle.
Every time I would try something new, within a few days, I would find a major flaw in it, and that gave me an excuse to quit, but again, becoming a “single mom”, I didn’t have the choice anymore to quit. I had to find THE way…not just another passing fit-fad!
Since I despised all of the complexities and vanity-driven standards that dwelled within the fitness community…I started there!
I started with listing everything I had hated about fitness and working out and wrote out every known excuse that I knew of and had used in the past.
The list pretty much looked like this:
EXCUSES TO NOT WORK OUT (Thinking convention/mainstream methods) 1.) No time! (I didn’t have a schedule that allowed me to take an hour or two without being interrupted)
2.) Too complex/Difficult for to do (at 220+lbs, my mobility was limited at that time…I tried a friend’s “INSANITY” video she brought over and nearly threw up trying to keep up!….this earned the Insanity program a massive thumbs down from me.)
3.) No money for equipment, DVD’s, trainers, or classes!
4.) I don’t like going to the gym (embarrassment/fear)
5.) Boring/Not physically/mentally motivating
6.) Hate dieting
7.) I get easily discouraged (ties into #2)
8.) I have too much prior body damage (accidents/physical abuse/martial arts/pregnancy…they had all taken their toll on my body
My initial list had about 13 or so excuses or “hates” in it, and looking at this list, made me ask, “WHERE THE HELL IS LEVEL 0 IN FITNESS?!”
Everything out there just seemed to keep getting more and more complex and restrictive…..and after a day or so searching the Internet for “fitness: level 0″….I had realized, there wasn’t one.
I then came across a quote and it was like getting hit by a truck!
“Go the opposite way….” THERE WAS NO LEVEL 0 IN FITNESS, DESIGN LEVEL 0!!
A method that would destroy the list of excuses I had written out, as well as, a method that focused on rebuilding “broken” bodies going OPPOSITE of mainstream…SIMPLICITY.
I knew I had my work cut out for me. I wasn’t going into fitness from the same perspective as the others. Therefore, I knew this method wouldn’t be like all the others, but I knew the “key” would be that magic word, “simplicity”.
That realization automatically lead me to another roadblock thought, “How can physical fitness be simplistic yet so incredibly EFFECTIVE??
This is where I began looking into my Taekwondo days. Tapping into what I had been taught over 17 years ago; beginning with the basics! Identify those critical building blocks and keep it simple. Find the pattern.
This is my “before” picture. This is what I looked like when I began designing and putting pieces together to create Polykinetics and The SELF Method.
My facial expression said exactly how my state of mind was at that time……DEPRESSED and damn near hopeless.
Before Polykinetics and The SELF MethodTAKEN: 12/24/13 — Christmas EveToday is a very different story indeed!
The moment I knew that I had to gain control over, not only my mind, but my body as well, was this past January when my husband and I decided to separate after nearly 5 years of marraige.
This was a massive blow to my world.
Within days I was facing some extreme realities, I was eventually going to lose everything I had worked so hard for: the house, car, possessions, my clothing company, and a family life that I had spent countless sleepless days and nights building for the last 5 years…..I knew that everything would slowly, but surely come to an end.
I was unfortunately correct.
In the midst of my chaotic mind with its non-stop negativity, I managed to take a long hard look at myself and what I was dealing with physically, emotionally and mentally…….all in all, it wasn’t good.
I saw a young woman who was completely broken on all levels of life.
This left me in a state of anger and fear.
I was looking at being a very unattractive, overweight single mom that could barely walk up a single flight of stairs without having to pause mid-way.
How in the hell was I supposed to physically be able to provide for my daughter and be a living example of a healthy human being when I can’t even breathe properly.
The broken life cycle continued…..
I was broken mentally because the separation made me feel that I had failed as a wife and had lost the fantasy of a perfect married life.
This caused me the most mental and emotional distress….non-stop feelings of guilt and doubt flooded every thought.
I was broken emotionally due to a lack of support I was receiving.
They were very upset at me that I would “walk-away” from a life that THEY found ideal even though, I knew it was in the best interest of myself, our daughter and my ex-husband to end our marriage…..and I was broken most critically, physically.
My high-risk pregnancy left me with severed lower abdominal muscles due to an emergency c-section birth, which brought on chronic body pain from my shoulders, back, hips, knees and ankles due to the 100lbs I had gained throughout my pregnancy (gestational diabetes), and horrible difficulties just being able to breathe due to the mass of excess fat surrounding my chest and neck.
Even sitting in a chair was physically uncomfortable for me to do….SITTING!
Which made popping in a typical and complex exercise DVD damn near impossible and even dangerous for me to do.
I WAS AT MY WITS END, but as I looked at my daughter, I knew I no longer had the convenience of just giving up and accepting what my life had become.
I knew that in order to turn my situation around, I had to find the way to mend my broken life.
This reality was what lead me to begin designing what is now known as The S.E.L.F Method and the basic principles of Polykinetics….
My wonderful and bright daughter, Madison, is at that magical age where image is a very important aspect of daily life. Watching her go through this is giving me nonstop flashbacks to my own mistakes made when I was her age, but now, being aware of what I learnt and taking advantage of this time is a chance to right the wrongs and to set my daughter up for a lifetime of fitness success.
These are 3 fitness lessons I want her to remember.
Lesson #1 –DIET IS EVERYTHING! First thing I taught my daughter was how to pay attention to food labels and how to use that information to help shape a healthy and enjoyable diet she is going to stick to day after day along with making improvements on things she knows is not healthy for her. Always encouraging healthier choices over delectable goodies.
Cakes and cookies are allowed but she knows the more improvements she makes to her diet, her results will show it. Reminding her of the choices she does have and the decisions she must make every single day has been a very empowering tool for her to help shape her fitness foundation.
Lesson #2 –EXERCISE IS CRUCIAL This is beyond the looks and whatnot, this is about her body being able to move and function according to her daily responsibilities and routine. She knows that if she wants her body to perform more efficiently, she MUST exercise effectively in order to reach her goals. Placing extra emphasis on how physical activity helps with mental health is always a great angle when image is not a concern.
The choice of physical activity is always up to her. I promote any physical activity that is relatively safe, cost conscious and most importantly, enjoyable to her because again she’s more likely to stick with it when she enjoys what she’s doing.
Lesson #3 –HEALTH IS PERSONAL. Everyone is on their own unique journey and not to compare her road to the roads of others. What works for her may not work for another and vice verse. I’ve taught her to pay attention to her body not her ego necessarily.
She sees the mistakes I made over the years, and she sees the prices I’ve paid for treating my body less than what I should have. Luckily, she’s listening and taking heed to my warnings. She’s doing beautifully. She has already met one fitness related goal using good old common sense and science backed facts she found interesting and VOILA! She met her goal without the maladaptive behaviors I remember doing in my younger years.
Now she understands how to reach her fitness goals in a healthy and a more honest approach than what I was raised with and I couldn’t be more excited for her fitness future.
We’ve all read the articles saying how many steps we should be walking to keep away depression symptoms, but for those who are clinical (life-long) afflicted by depression–there’s no escape. Many will struggle with symptoms throughout their lives….like myself.
However, to help aid the less than fun facts of being diagnosed clinically depressed I try to find the brighter side of the dark side. STEP TRACKING! All the rage right now.
I got into step counting back in 2020 when I was talking to a neurologist from Australia who sent me one as a gift from Amazon.
Nothing super fancy but an efficient step tracker and heart rate monitor.
I became instantly obsessed with racking up steps left and right. Day and night. 90 or 17 degrees outside…I was step counting.
My step goal has always been 15,000 steps every single day, 365 days a year. I don’t know what compelled me to pick that number….it just felt right for me.
I realized something along the way. Tracking my steps was also helping me track how “severe” my mental symptoms are and how it reflects on my physical. Or lack thereof
Each day I check step counts. Even on the bad days where I don’t even log in 1,000 steps in 24 hours.
Those really bad days where i barely get around the house and shower.
Four years later and I am still depression step tracking. I am in the midst of a depression as I write this. My daily step count as of now 4:48pm? 2,447. No where near 15,000 daily…100,000+ weekly goals being met, but as silly as it may seem, it gives me a simple goal to go for even when I am feeling my worst. Like now.
Tempo training is simply tempo sequencing your exercise movements over a duration of time. Another way to explain it is as a “cardio-infused anaerobic training method” that I have come to call “Polykinetics Tempo Training” and it consists of three major areas: Movement, Music and Mindset. These three areas come together to provide an “all in one” approach to physical fitness for mental health improvements simply by “staying on the beat”.
HOW DOES IT WORK?
Physically, it’s basic simple science.
It’s all about taking potential energy with kinetic energy causing friction build up that causes the “burning” sensation you feel when do a tempo training workout. The same science happens when we rub our hands together at a fast rate.
It typically takes the average person from anywhere of 30 seconds (beginners) to 1 minute (advanced exercisers) to start “feeling the burn” of the exercise movement.
From there it’s up to the participant to “hold on” to the burning sensation for as long as their body’s and brain will allow before being forced to stop and rest. This is how you’re able to build up cardio and muscular stamina without over exhausting the body or increasing any risk of injury.
The ultimate smarter not harder way to workout.
Let’s dip into each of the three main areas of Polykinetics tempo and explore how to get fit smart in 2024.
MINDSET
I always feel this is what’s most important part to the overall process because if you don’t have the will to make changes, no way can ever help you therefore your mind must already be at the finish line in order for the body to follow suit. The mindset to say “Today is the day”, “It’s time for a change”–then comes “the way” to make it happen.
In tempo training, many times “the way” is the reason why the music is so important to any fitness routine. It sets the standard of the motivation, speed and time duration we will be using in our tempo workout.
The Polykinetics mindset is one of “no pain in vain” meaning you don’t experience hardship for no reason, that there is a purpose to pain particularly when we are working to build up our best selves physically and mentally.
MUSIC/METRONOME
This sets the foundation for a tempo training workout. This will tell you how fast and how long you will be doing the exercise movement for as well as help instill a motivating mindset through the use of music versus using a metronome machine which is still a valid way to do tempo training and can be beneficial for those who find music confuses or distracts them from their workout. Metronomes are a great alternative to music if music just isnt your thing.
There is a wealth of science supporting tempo training fundamentals particularly through the use of the music. By tempo sequencing my favorite music, I am able to keep myself motivated for hours on end where I burn 1000’s of calories without even thinking about it.
The music motivates me to move and the movements I use set the standards of my fitness goals.
MOVEMENTS
Remember, tempo training can be used with any movement or activity you set it to.
With machines, just bodyweight, standing, sitting, laying down, on your side, in a chair, on your bed. Tempo training can be done anywhere at anytime of the day or night. Some workout sequences are only 1-2 minutes in length so using the “I’m too busy” excuse does not hold water in tempo training. Excuse destroyed!
My best advice is to pick movements that you do on a regular basis.
Daily life movements that support the work you do outside of your workout. Daily activities and responsibilities that can become troublesome if facing physical or mental illnesses/disorders. Put together a list of those daily movements and stay true to that list of basic movements that can literally help you build up a better life physically and mentally.
The simplicity yet effectiveness of this technique is both in the center or praise and backlash from “fitness experts” who swear tempo training is the perfect method and to those who believe it’s merely a parlor trick and not a serious technique to be taught to the masses.
I beg to differ on the latter and have been fighting those skeptics (the ones unwilling to try tempo training) to step up to the challenge and put their own ego on the line. I stand by my statements about tempo training being the best go-to for beginners and the best add-on for advanced exercises. It is simply the best approach to getting physically and mentally fit this year.
WEIGHT LIFTING AND TEMPO TRAINING
Tempo training can be done with or without additional weights being used. If your goal is to get bigger gains then the use of weights in tempo are almost a must. However, remember, that the heavier the weight and the faster the tempo will increase risk of injury, so feel free to break out those 1, 2 and 3 lbs weights because now they have a new purpose in your tempo workout.
A little extra weight goes a very long way in tempo training.
With tempo training think of it as an “all in one” approach to physical fitness which does a multitude of things for the brain mentally. When I set out to change my fitness future I came with a list of stipulations I wasn’t willing to budge on and I created a method around those to come up with an “excuse proof” way to workout no matter how “bad” your situation may be, tempo training absolutely will help alleviate what’s troubling us physically and mentally.
Lastly…..
I say try a tempo workout today if you haven’t.
It will absolutely change the way you feel and perceived working out and exercising all together. Tempo training doesn’t feel like work. It feels like a game. A game of “will I make it?” and the process that takes place is nothing short of miraculous.
For the last 10 years. I have used tempo training exercises and workouts to help me overcome obesity (losing more than 100lbs) addiction, hardships, severe depression, severe anxiety and symptoms contributed to having Bipolar Disorder type 1.
I am excited to see more “tempo” science studies getting released and having science show how staying on a consistent rhythmic beat while you workout is far more beneficial than other “standard” programs still being taught today. Just recently Planet Fitness has publicly endorsed a tempo training program on their app, showing strong support for this way of working out.
If interested in learning more about tempo training and Polykinetics. Feel free to contact me directly:
This is amazing!! Especially considering the mental barriers I face on the daily, this is amazing!!
Now I know I’m not the only one doing tempo-style workouts on Tiktok, and not nearly as popular, but to be doing something as odd as Polykinetics style of tempo training, and seeing the reaction, WOW!
IT’S AMAZING!!!
I go live on Tiktok every single day now 3 times a day — 7am, 11am and 5pm central time and have been for the last 6ish weeks? I don’t know, I’ve lost count now. All I think about is not being late on hitting the red button and not letting my anxiety pull me back.
So far so good. And this is more than a month on my new medication for the Bipolar Disorder. Just keeping myself on track one day at a time.
Catch any of my live shows on TikTok by following @Polykinetics and tuning in!
Thank you to every single person who made this possible for me. Without you there wouldn’t be a me. ❤
When people say they lift weights virtually everything thinks of the traditional well known “sets and reps” where you do x amount of repetitions with a certain weight resistance for x-amount of times or “sets”.
Simple enough and an extremely useful way to build really big muscles, but not much for getting a lot of cardiorespiratory benefits, and even then, most go from 0-100 and increase their risk of injury instead of simply tuning into the beat which is the other way to build muscle but from a very different angle than sets-and-reps.
Set-and-reps would make you do two separate workouts: one cardio, one strengthening. To most this isnt a big deal, they like working out.
However, I’m not one of those people. I want to get the most and do the least. Period.
This is where tempo training and tempo scheming exercises gets really neat!
Tempo training, in its simplest form, is ultimately cardio-infused anaerobic training doing exercises (with or without machines or accessories) to either a 2-count, 4-count or 8-count tempo speed rate performed over a duration of time for as many times the participant deems beneficial.
The current standard is between 20-30 MINUTES OF MODERATE INTENSITY daily of any cardio dominate exercise like walking, biking, cycling, etc.
Everyone has their own little sweet spot of how much of a good thing is too much for them so exact numbers for how much and for how long can vary greatly from one body to the next.
The current exercise standards in the US is about 150 minutes a week that includes both cardio and strengthening elements–that’s a great place to start, and progression can be achieved by increasing weekly time, weight resistance or change up the tempo beat speed of the exercise being performed.
For example: a 2-count alternating knee raise at 2 minutes is deemed more challenging than a 4-count standard knee raise due to the changes in the speed of the exercise being performed.
THERE’S SOOOOO MANY OPTIONS as the current fitness industry is trying to reflect on Youtube and TikTok. But nearly all of them are stuck on the 2-count variations which is only 1 tempo speed. Pretty boring really and can lead to plateauing sooner or later.
Tempo training and tempo scheming is the future in my opinion and has been since 2014 because it super safe and extremely effective. I hate working out but I love this.
What’s most important about tempo training is that regardless of which ever exercise you’re performing; with or without machines or accessories–in tempo– you MUST remain ON THE BEAT for the entire time.
This has been the cardinal rule in simple tempo training from the very beginning. STAY ON THE BEAT at all times.
Now I can’t speak to the benefits of doing sets- and-reps simply because I don’t ever workout in that way. Ever! Just like some will never admit they love to tempo scheming their workouts but will never admit it due to how humbling a technique this really is physically and how amazingly beneficial it is on the brain in areas like executive functioning, another gem benefit not found in sets and reps training unless it’s being tempo schemed.
Point blank….I only tempo scheme my workouts, with or without machines and accessories like bands and balls so that I can turn every single moment of a workout into a massive fat burning, muscle building, energy efficient, sanity saving fitness masterpiece one beat at a time without wasting time, energy, sanity or safety!
When my mom lost the majority of her weight from surgery I noticed an unfortunate byproduct of the loss…..wrinkles in her face! So how do we combat wrinkles while on our amazing weight loss journeys?
I’ll share a few things I do personally to help combat wrinkles during my continued weight loss
DRINK LOTS OF WATER!
Dehydration will only make wrinkles worse so keep yourself properly hydrated by drinking the amount of water recommended for your height and weight. Not everyone needs to be drinking a GALLON A DAY. Overhydrating is just as detrimental as not being hydrated enough. Find you sweet spot and stay there!
HAVE A DIET RICH IN ANTI-INFLAMMATORY AND ANTIOXIDENT FOODS
A simple Google search will give you a sweet list of foods high in anti-inflammatory properties and these foods create more than 90% of my total diet, hence the “turning back the clock” effect it has made on me personally over time.
According to WebMd.com Collagen peptides are very small pieces of protein from animal collagen. Collagen is one of the materials that makes up cartilage, bone, and skin. Collagen peptides are made by breaking down whole collagen proteins into smaller pieces. When taken by mouth, collagen peptides seem to build up in the skin and cartilage.
I use a collagen powder that gives me 10g of collagen per serving and I just slip it into my morning protein smoothie to give my protein an extra boost of skin firming goodness from the inside out!
QUIT SMOKING IMMEDIATELY
Smoking robs us of crucial oxygen and hydration for our skin so if you are currently a cigarette smoker….please please please do everything you can to kick the addiction sooner rather than later. I quit smoking back on July 4th 2020 and it was the best damn thing I ever did for my hair and skin….like OMG what a difference!!!!
KEEP STRESS AT A MINIMAL
The more stressful your life is the more you’ll need to do to counter the stress effects on your brain and body. Stress releases cortisol which can cause weight gain and severely short circuit the delicate synapse in our brains. Vital aspects for neural communication and action
HAVE A FULL SKINCARE PLAN
Check up with your dermatologist often and speak your concerns. They are a wealth of information and advices for any skin problems minor or major including wrinkles! My own plan is rather simple but keeps surface cells happy and healthy. Cleanser, exfoliator, toner, moisturizer! Done.
Love favorite DIY face masks?
Try this one!
Tablespoon of plain yogurt + tablespoon of raw honey = mix and put on your face for 15 minutes and rinse off with warm water! That’s it! Give it a try and let me know how you like it.
LAST WORDS:
All in all please don’t let the fear of a few wrinkles keep you from reaching fitness focused goals. Your brain and body are worth a few extra laugh lines, so keep moving and stay on beat to building a better you!
So many have so much going on in daily lives to where we will subconsciously grab a little something here and a little something there on the go not realizing, in hindsight, how much those “single slips” actually add up over a single day, and now compound that habit over an entire week, month, year!!
It’s time to move in the opposite way. It’s time to be aggressively aware of what and when we put things into our bodies and start making more intentional choices that build us up instead of break us down.
When I began looking into a diet to partner with Polykinetics, the one that made the most pragmatic sense was to simplify my meals, focusing on nutrient dense options (spinach salads instead of iceberg lettuce, removing cheese, etc), and always keeping it smart and simple!
KISS method remember?
TREAT CALORIES LIKE CURRENCY!
My daily diet includes everything I need to do session after session and sustain my energy for up to 12-14 hours everyday without excessive amounts of caffeine. I focus heavily on anti-inflammatory options first and build the majority of what I eat from that list, and then numerous “snack hacks” to help if I’m having a moment or in need of a little sugar and fat (yes we all need them, just not in excess which is where most of us get hit) again when NEEDED vs when wanted.
This is a mindset discipline. Need vs Want!
We want a double cheeseburger but no one NEEDS it. We can make better choices with a little help and a serious commitment to tackling one of the hardest part of health…..eating habits. I get how hard it is first hand. There are certain foods I absolutely can’t touch because the calories, fat sugar and carb count are just waaaayyyy outside my caloric budget so I never touch them because the effects could be far worse than some extra body fat.
NO ONE LIKES A CHEATER
POINT BLANK — NO ONE LIKES A CHEATER. Not in relationships, in games and even in food. No one respects a cheater so let’s collectively remove that word from fitness and the justification of the action completely.
Stop cheating yourself from your own goals, and let’s stop trying to make “cheating” a good thing in ANY context!
Recovering from an eating disorder requires a strict guidance to certain aspects. One aspect being I don’t do “cheat treats”. I intentionally plan my meals and when I need to have a little more depending on my activity level.
Cheat treats are an excellent way to self-sabotage progress and goals under the guise of a “reward” however, if I don’t NEED it, I don’t EAT IT. Simple.
I need vitamins and amino acids, I don’t “need” a mocha frappe with a splash of oat milk that contains more than 40g’s of sugar even though all the girls are doing it on social media!
Let’s get real to the food fads and how these actually disrupt more fitness goals than major life events, and afterwards we beat ourselves up for “giving in”. THIS IS ABSOLUTE INSANITY!
Time to flip perspectives and flip off things that are disguised to be good but really they’re horrible for us and shouldn’t be on the consumer market. The government will not regulate how “bad” a food is, other than making sure its vaguely safe for consumption, and even then, we all know the amount of garbage they deem “safe” so read those labels in great detail and stop cheating yourself.
FOOD IS FUEL NOT ENTERTAINMENT
For me personally, I don’t find food particularly entertaining or a source of great pleasure. It’s a chore like laundry or mopping for me. Something that needs to be done for survival and nothing more. If I visit a restaurant, I order the same thing. Grilled chicken breast with veggies and I bring my own flaxseed tortilla wraps because they don’t ever have them in ANY place I go.
I’d rather hit a music venue, go check out a new museum, spend time relaxing in nature….all far more entertaining and enriching for me than gorging myself at overpriced food that got there in a plastic bag from a distributor. Polite Pass.
GROCERY STORES
When I go into a grocery store, I know the areas I can pick food from and where I can’t. I never “browse” for items other than if the same items I buy are on “sale”, other than that, I’m not out looking for new food choices. I keep my diet CONSISTENT so my body knows what to expect and processes it more efficiently than eating dozens different foods at a time–overwhelming our systems every time and resulting in unpleasant side effects (bloating, gas, etc)
SNACK HACKS
One of my favorite practices with food is finding “snack hacks” –this is when I replace my 180 calorie chocolate bar for a 70 calorie brownie bar packed with fiber! I still get my chocolate, but with less of what I don’t want.
When I eat salads, always spinach leaves or other leafy lettuce that are more nutrient dense than iceberg, snacking on fruits high in antioxidents, taking deep breaths before I eat to ensure im not stressed.
Another snack hack would be replacing calorie heavy creamers for my coffee with 0 calorie flavorings that contain no sugar! Overtime these little hacks add up to make big differences in our daily diets and meal plans.
Sooooo many things we can do to keep ourselves on track and keep focus on finishing goals instead of making excuses or explaining why we “deserve” this ice cream pint essentially undoing the very thing we are working towards….a better life!
My current weight is 133 lbs (2023) and doing nothing but “staying on the beat” and building my body consistently when in motion has made all the difference.
But wait Michelle, your title says “150” pounds?!? –I did have a relapse between 2017-2019 and gained a lot of weight, but I was able to use to my own method to save my own ass….A SECOND TIME.
Therefore, I can now say I’ve lost nearly 150 lbs doing this very simple yet very intense technique.
Also when I speak of consistency, I don’t always mean as in day to day, but as in consistency of exercise movement execution as well as from day to day.
The internet is a little obsessed with consistency as if chaos doesn’t exist and it’s annoying…anyway.
Consistency of MOVEMENT partnered with simplicity is what gets me my results so quickly and safely. When moves are simplified and consistently executed over a duration of time, we intensify and speed up the conversion of KINETIC ENERGY INTO THERMAL ENERGY—thus burning fat and building muscles AT THE SAME TIME without risking safety!!
EUREKA!
A lot has happened over the last nearly 9 years (as of today), and it’s only just getting started!
My PK schedule is filling up in the gym and my body is continuing to improve; reaching new levels of personal best I didn’t know existed!
Very exciting and very challenging in some ways.
Popularity building daily, skepticism being challenged head on in a fearless fashion and my technique is taking people by storm one by one.
All I have to remember to do from here on…..is to keep going.
Understanding that I WILL struggle and might even stall from time to time but to ALWAYS keep pushing forward and keeping expanding my knowledge with the art and science of Polykinetics.
I still have plenty of fitness related goals to reach this year and I have a fitness empire to begin building, but I’m beyond excited for the future and feel myself getting stronger physically and mentally each day I actively pursue my PK passion.
Heres my latest progress before and after post from October 27th 2022 to December 6th 2022. 5ish weeks. Cardio infused anaerobic training–C.I.A.T.
POLYKINETICS TEMPO TRAINING 