Today, as part of our celebration of the PHENOMENAL PEOPLE of Portland who share Garden Bar’s commitment to health and wellness, real food and community we feature Michael McCastle of Evolution Healthcare & Fitness.
*Michael was our first Live Well, Learn Well speaker at the sold out Jan 12th event and will be talking again at the January 26th event: Mental Strength and The Power of Momentum
What does your weekly fitness routine look like?
When I am not training for a specific event, I try to keep it simple and work to achieve and maintain an optimal combination of strength, endurance and mobility. A Week of training typically includes:
2 Long Slow Distance (LSD) workouts for both running and swimming
1 Long Interval workout for both running and swimming
2 High Intensity Interval Training (HIIT) sessions
2 Strength Training Sessions for upper body and lower body consisting of calisthenics and compound movements.
Multiple stretching/mobility sessions
Focus on injury resistance
Occasional cross-training (i.e. long hike with 40-60lb ruck sack)
If you could only do one exercise/movement which would it be and why?
If I could do only one movement, it would indubitably be the conventional deadlift. You’d be hard pressed to find another compound movement that more effectively conditions the mind and body, as a system, to adapt to physical stress placed upon it. There are few other exercises that produce the amount of central nervous activation, improved bone density, balance, strength and psychological demand than a correctly executed deadlift.
What foods are absolutes in your diet?
Spinach/kale, lean meats, bananas, beets, eggs and gummy bears
What quote or philosophy most resonates with you right now?
“You have power over your mind — not outside events. Realize this, and you will find strength.” –Marcus Aurelius
Any advice for hitting those New Year’s health goals?
Be patient. Rome wasn’t built in a day, but they were laying bricks every hour. Don’t get so wrapped up in the outcome that it becomes a distraction. Just focus on laying the next brick. Don’t overestimate the importance of reaching your goal and underestimate the importance of the process it takes to get there. The bricks are your daily habits and actions that make up the process. The process is greater than the goal. Just lay the next brick. That is how empires are built.
I would like to personally offer 15% off Individual Training (normally $75/hour) sessions and Warrior Goal Setting Consultations (normally $59) to all Garden Bar customers that mention this feature at sign-up.
Mike McCastle, CPT, PES, MSPC
Evolution Healthcare & Fitness
Sport Performance Specialist and Mental Strength Professional Coach