August 31st, 2010. Tuesday workout, “Card Deck:Aces are High” weeks 1&3.


Sunday August 8th 2010, Starting Stats
7.4% Body Fat

Week 1 209.8lbs6.9% Body FatWeek 2 210lbs 6.9% Body Fat.
Week 3
213lbs  7.5% Body Fat

OH MY!  Where to start.  After this mornings yoga practice I made my breakfast smoothie which I absolutely look forward to every morning.   It is so tasty.  I finished up my breakfast/pre-workout smoothie, answered some work e-mails and gathered my things for my workout at the field.  Today’s workout from the Monkey Bar Gym (see below for more info on MBG)has something to do with a deck of cards and is mostly body weight exercises.  I remember thinking it doesn’t sound too bad and it will be a good flush as my back is a bit sore and tired from yesterdays suspended chin ups.  Boy was I wrong!

The best part of today’s workout was that it really made me dig deep mentally to push myself beyond my comfort zone physically.  You see, at various points in the workout I wanted to stop as my mind was playing it’s tricks on me trying to convince me to submit.  I rested for a few breaths here and there but then “here and there” became after every few cards then “every few cards” became almost every flip of the card.  To make matters worse, today was not only hot but very humid here in Toronto.  I was sweating profusely by card number five.poker_cards

Then came the kick in the junk.  I remember looking and trying to gauge how many cards were left.  I saw four cards and prepped myself to get these last remaining soldiers back in the deck.  6 of Hearts, followed by the 7 of Hearts, then the 8 of Hearts.  Was this some kind of sick joke, 21 Pushup Burpees at the end of my workout.  Eesh!  Oh well, one more card left to flip over, right?  As I touched the last card it separated itself from two other hidden cards.  Son of a ….!  I flip the card that I thought was to be my last and it was the 9 of Hearts…. COME ON!!!

The good news was I started to laugh at my misfortune and the set of 9 Pushup Burpees wasn’t that bad and I actually was looking forward to seeing the 10 of Hearts.  Sure enough it was.  What are the odds, seriously!  I banged out the next ten reps, heart beating, sweat pouring off my forehead and the lactic acid in my chest and thighs kicking into overdrive.  I flipped the last card and to my surprise it was the 10 of Clubs, which meant the sick joke was over and I was done after the 110 jump rope revolutions.

Moral of the story, when you think you have shuffled the brand new deck of cards, shuffle them again……and one more time for good measure.

Jon Hinds, owner of Monkey Bar Gym (  is a strength and conditioning coach for many professional athletes, a S&C consultant for many NBA/NFL/MLB teams, a head instructor for the NASM (National Academy of Sports Medecine) as well as a plant based athlete.

Jon has a section on the MBG website dedicated to workouts of the day complete with video.  The workouts are also divided so beginners who need to work on their “Stability” can create a solid foundation.  The intermediate trainee can follow the “Strength” workout and the more experienced (free from dysfunction) athlete can go after the “Power” workout.

I won’t always be following Jon’s prescribed exercises exactly as I have my own dysfunctions I need to take care of but I will model the structure of the workouts after his.  Please take a moment and visit as you will definitely not be disappointed with all the FREE training and nutrition information along with the many other extras his website offers.
*Please consult with a physician or any other health care professional before randomly trying any of these exercises/routines on your own. I will do my best to give proper progressions and training tips when necessary.  Ideally, everyone should be screened for efficient movement before starting an exercise program by a qualified professional.

The following is my phase 2 training routine, WEEKS 1&3

30-45 min Yoga & Meditation upon waking up

Pre Workout
Foam Roll
Static Stretch
Dynamic Stretch
Movement Prep

Tuesday, Deck of Cards: Aces are High workoutPhoto 18
Hearts- Pushup Burpees
Diamonds- Up/Down Dogs
Spades- Skater jumps (L+R=1rep)
Clubs- Jump Rope x10 backwards.  ( I need to work on this as I expended way to much energy)

This took me 52:05 sec to complete.  I had a feeling I was slow but when I went on MBG site I caught a posting of a time of 34 min and change… COME ON, WHY DON’T YOU JUST KICK MY DOG WHILE YOU ARE AT IT?  LOL, I will be better in two weeks, promise!

Post Workout
Static Stretch
15 min Meditation/Restoration,  I could have meditated for hours as I really didn’t want to move.

Hot & Cold shower, 1 min hot + 30 seconds cold x 4 =Restoration baby!  I am putting more faith in this practice than ever before as I will need to flush the toxins out of my muscles as fast as possible to get into recovery mode and fuel/rest up for tomorrow’s workout.

Breakfast/Pre workout–  Fruit Smoothie consisting of banana, mango & dates with a few added goodies like hemp seed, maca, bee pollen, aloe juice, coconut milk and coconut oil and cocao nibs.

Lunch/Post Workout– Green Smoothie  consisting of spinach with 1 scoop Vega Protein, sprouts, banana, medjool dates, goji berries, bee pollen and coconut water.

To learn more about Vega Sport Performance Protein visit,

Snack– Green Juice (Kale, cucumber, celery, beet, ginger, lemon, apples), handful of soaked nuts

Dinner–  Green Smoothie consisting of sprouts with spirulina, avocado, carob powder, hemp seed and banana.

Pre Bed– 1/4 cup of air popped organic popcorn….I ate this while I watched my Detroit Tigers blow a 3 run lead to the Minnesota Twins on TV.  URGHHH!

Today, I also had the honour of being a guest on 1290 Newstalk radio (London, Ontario) with Al Coombs.  My good friend and colleague Aric Sudicky had me join him so I could briefly talk about the benefits of Juice Feasting.  I will hopefully be able to post the entire interview on one of my upcoming training blogs.  Alright, I am off …what a day!

Just a reminder, I just started a Nathane Jackson facebook fan page that will host all of these daily training journals along with a great deal of the information Nathane Jackson Fitness Inc. puts out along with any writing, modeling, acting and entertainment news relating to moi.  Please join (Like)  @!/pages/Nathane-Jackson/139077076125759?ref=ts

Training Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro Athlete & Vega Ambassador

Nathane Jackson conducts 1-on-1 and group training business in downtown Toronto, as well as offers a comprehensive International Online Coaching Program for general fitness, athletes and all things wellness.

For more information about Nathane Jackson Fitness Inc., please visit

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