In the end, what I do is teach a METHOD and a MINDSET.

Progress is a process.

And Jared is one of the greatest example of that.

He's one of the first person I started training when I moved to L.A. in 2015.

He went from a complete calisthenics beginner to a beast.

He now pairs his calisthenics work with other sports like Ju-Jitsu.

Most importantly he knows how to keep going.

Jared makes me proud when I see his amazing progress over the last 7 years!

 Nicolas

You probably heard it before and definitely heard it from me: what and when we eat are the most important factors to stay lean all year round.

No matter how hard your workout, nutrition is the X factor to long term progress.

Today I wanted to share my favorite breakfast in details.

The first thing I do is drink a large glass of water at room temperature. This kicks starts your digestive system and prepares you for the upcoming breakfast.

I then let 20-30 minutes pass before I actually eat breakfast.

This give you plenty of time to cook your morning meal.

I love a good omelette with veggies to start the day. It’s a great way to get your protein and fibers in at the same time.

I’ll mix 3-5 whole eggs (depending on how intense my workout day will be) in a bowl, that I set aside while cooking the veggies.

For those, I’ll heat up some olive oil, turmeric, garlic powder,  in a pan then add some zucchinis, sliced mushrooms, salt, pepper, then add baby spinach when...

Want to be lean all year round? 

Let’s skip the fluff and go straight to the actionable quick tips that you can implement immediately. 

Besides the obvious “train hard” tips, it all comes down to how you eat.

Quick Tip 1: Start the day with a BIG glass of water

This helps kick start your metabolism and digestive system in the morning. 

I do it EVERY DAY. It feels great to start the day with a fresh glass of water. 

This literally wakes up your body.

Quick Tip 2: Get a big NUTRITIOUS breakfast

Getting your calories in in the morning is the best way to control hunger throughout the day.

I have kept a lean body for the last 10 years doing so.

Quick Tip 3: NO carbs after 6pm

Narrowing down the daily carbs intake window helps promoting an earlier carb intake such as breakfast.

This in return mimics a slight intermittent fasting bracket, which helps keep a slight daily calorie deficit.

After 6pm, go heavy on protein and vegetables!

There you go! ...

My previous post details a 3 day workout program you can do anywhere, anytime.

This is very useful to workout "on the go".

Ideally (not a deal breaker) you have a pair of workout rings and/or some resistance bands with your when you travel!

Today i wanted to share 10 movement variations, so you can mix it up within the 3 day plan I sent last time!

Use these variations to create different workouts.

You can alternate each set or focus on one particular variation, depending on your goals and current level.

Push ups 

• Diamonds 
• Decline
• Explosive Tuck

Squats 

• Bunny Hops
• Explosive lunges

Hollow body

• Leg flutters

Pull ups

• ZigZags
• Typewriters

Hanging knee raises

• Donkey Kick

Australian rows

• Assisted Front Lever Pulls

Tag me on Instagram when you do those!

@streetworkoutacademy

@onlinecalisthenics

Let's go!

Nicolas

PS: if you are new, click here to become an Online Calisthenics member!

Traveling to get some good time off, we all love that!

However most people also fall off their good habits when doing so. Some lose their healthy rhythm, trading it for more drinks, less exercises and less sleep.

We’ve all been there. 

So here is a great, 3 day full body calisthenics workout program. 

You can do anywhere, with minimal or no equipment at all.

Day 1: Push-Legs-Core

• Push ups 10 to 1 (hold every last rep at the bottom with pelvis tilted in). Hold every last rep at the bottom.
• Squats 1 to 10 + hold every last rep for 5 sec
• Superset push and squat: 10 push up/1 squat - 9 push/2 squats - 8 push/3 squats etc...
• Hollow body hold x 1 min + Superman x 1 min

Day 2: Pull-Legs-Core

• Pull ups: 10 to 1 (or front band pulls, you can do a 15 to 5 pyramid if doing front band pulls as they are easier than pull ups). Hold every last rep at the top.
• Elevated hips raises: 1 to 10 + hold every last rep for 5 seconds
• Hanging knee raises x 10 x 3 sets + superman x 1 min

...

I remember when I first had a massive win with calisthenics.

Unlocking the all mighty Muscle Up!

It was incredible! 

Before I was able to do a muscle up, I was a completely different person. 

I thought I would never be able to achieve that from where I was standing. Pull ups were already challenging so the muscle up seemed to be from another dimension.

I felt fatalistic and I was ok with the idea that this move wasn’t for me, that I wasn’t a gymnast anyway and that I’d stay stuck under the bar forever.

How the muscle up happened…is actually the most important part of the story. 

This quest for something that seemed unattainable has changed my life.

I wouldn’t mind rewinding these moments a few more times...  

I would go train every single day for years, and haven’t stopped ever since.

I was getting great advices from the older, more experienced guys that were training at the park, and encouragement from the whole...

Static holds are some of the hardest things to achieve in calisthenics.

They are very different from the classic repetitions we do with regular movements such as pull ups or push ups. The obvious difference is that one is an isometric exercise while repetitions are dynamic exercises.

But there is much more to it.

There are 2 main reasons why static holds are more demanding than traditional movements:

They challenge your nervous system.

Your body needs to learn how to cope with a continuous, strenuous effort. Indeed, when doing reps, your body is used to taking partial "breaks" between your repetitions, even if it does not feel like rest! So the key is to calm your nerves down and learn to breathe optimally through the static hold.

It addresses your weak links.

Static holds will automatically highlight any weakness in your body very quickly. When doing reps there is always a slight compensation or swing in one way or another that will cover for your weaknesses. But isometric...

Do you find that you reach certain limitations in your movements like push ups or pull ups?

Are you able to perform good form, full-range-of-motion movements?

It pains me to see so many people with bad form. That’s what happened with David.

Like many, he spent months and months training, yet still not being able to get good form on foundation movements like push ups and pull ups. But things are going to be different for you! 

Here’s why people do not have good form: they don’t always know about bio-mechanics, and how to use their muscles and joints in the best way. 

Since everyone “does” push ups, people think they all know how to do it. Simple, right?

Instead of assuming, they need to understand the movements they are doing and pay attention to details.

When you figure that out, you can quickly get to the root of that limitation and eradicate it.  

Here are 3 reasons why the online calisthenics course is the best way...

I used to be quite disorganized when trying to figure out how to get strong and lean on a daily basis. Not anymore! 

Today, I follow an embarrassingly simple 3-step process to workout and stay lean all year round. I spent months trying to tweak this process because I knew that I will be repeating it hundreds of times to come. 

Here’s the 3-step process that I make sure to follow now!

A good routine every coach should have is a solid routine to follow when it comes to building muscle, staying lean and improving skills all year round. 

Over time, having a streamlined process to do that will benefit you tremendously: 

•    You will stay lean and strong all year long
•    You will build the mindset for the long term journey
•    You won’t have to worry about magical ab workouts and diets.

Let’s break things down. 

Here are 3 things you should do to get year long results: 

#1: EAT RIGHT IN THE...

I wanted to write this article to share something I've learned with you.

In my early days, after a few years of training, I was disappointed with my results. 

It happens to the best of us. I did make clear progress but was training with guys much stronger than me. I also thought I’d reach their level within a few years of hard training.

Then, I had the opportunity to have a conversation with a ripped, retired professional rugby player in his mid 40’s. He was THE guy everyone was looking up too where I used to train - and I went for it. 

I went for the long term, small steps, consistent approach than this guys had been using for decades.

This chat has been a life changing experience. I realized results take time. This guys had been training for 30+ years! And I was thinking that 3 years of intense training was going to get me where he was. LOL.

After that, I felt so refreshed and gained so much clarity on how to get lean, strong and healthy.

I realized...