Life.Health.Wellness.

A Word of Advice

2012-02-08T10:50:00.000-08:00

Today's bit of advice is brought to you by me - a guy who's all about kicking ass in all that I do.

Need I say more?

-AR

Your Fitness Playground Awaits You

2012-02-06T12:38:00.000-08:00

I remember back when I was a kid my parents would always tell me to go outside and play. I guess rough-housing with my brothers, eating junk food and running around the house wasn't cutting it with mom & dad that they'd literally had to kick us out of the house!

Well, we may not have the same child-like activities today as we did back then but that shouldn't be an excuse for not enjoying the outdoors, should it? Not even close! If anything, I firmly believe that we should always be looking for a reason to get outside and "play"!

The coolest thing about the benefits of exercising outdoors are:

You don't need a ton nor any equipment to get a great workout - if anything, get a TRX!
No crowded gyms
You don't need to get in your car & drive long distances to get to the gym
No need to get all 'prettied up' with make up & fancy workout clothes to wear for the gym
You'll get sufficient vitamin D assuming you have lots of sunshine in your neck of the woods
The ability to get a great workout anytime, any place, anywhere - even when you're on vacation!
Enjoying the fresh air vs. stagnant, odorous, stale indoor airflow

I'm sure there are plenty of other reasons that you can think of to get an outdoor workout that would fit into your particular lifestyle. I recommend that you start "thinking outside the box" in terms of exercises that you can do.

Things such as:

Monkey bar pull-ups/chin-ups
Dips - using park benches, balance beams, picnic tables, etc.
Running/jogging hills
Shuttle run/sprints - can be performed on any open field like football, soccer, baseball; if not, try running/sprinting in place
Leap frog/broad jumps - forward, lateral, diagonal, any multi-directional movement
Push-ups - on trees, fences, on the grass; incline & decline variations
Squats/Squat Jumps, Lunges/Jump Lunges
If you have a TRX, there are a TON of exercises you can do by using this awesome apparatus
The possibilities are endless!

Your body was designed for movement....so get outside and take advantage of your "fitness playground"!

I guarantee you won't be disappointed!

-AR

Creating Your "Not To Do" Bucket List

2012-02-02T14:32:00.000-08:00

"I want to get leaner!"

"I want to shed 10-20 lbs by the start of summer!"

"I want to travel and see the wonders of the world."

"I want more money in my bank account!"

"I want....."

We all have needs and wants that we feel will make our lives better. Whether it be a leaner, muscular physique or having some extra spending cash. We're constantly seeking the opportunity to create change for the better....or are we?

I just read an awesome blog post by my good friend and colleague Martin Rooney, CSCS - founder of Training for Warriors (TFW) titled "To Do, or Not To Do, That Is the Question, and it's one that I feel everyone MUST read.

Martin Rooney - The man I call "The Warrior of All Warriors".

If you've never met Martin, he's one of the most passionate, charismatic, high-intensity, goal driven, entertaining and wickedly smart guys you'll ever meet. And if you've never heard him speak, he just has a way with words that's captivating, attention grabbing and knows how to break down the most complicated & complex of issues and putting them into layman's terms. The point is, after reading Martin's post, he sets the platform in helping people get closer to the "I wants" listed above and turning them into reality by simply NOT doing a lot things in order to make them happen.

Huh?! Are you confused by that last sentence?

Well, let me elaborate if I must.

My life as a fitness trainer & strength coach has it's challenges yet it's the things that don't matter that has gotten me to where I am today. Yet everyday I work hard and put my time in to making myself better each day than the one before. What I mean is that I have spent many hours, days, months and years becoming who I am today by deflecting the toxic stuff out of my life. Toxic stuff that can hold you back and knock you down to your knees and keep you there permanently if you let it. Trust me, it's not easy but everyday as I instill these "lifestyle habits" of deviating the bad stuff, things get clearer and better!

I ask you this - "Are you where you want to be at this point and time in your life?" If the answer is "No", then maybe it's time to look at the things that may be interfering & hindering your progress.

I call these things "Toxic Lifestyle Contributors".

What are they?

Watching too much T.V.
Spending many hours playing video games / computer time
Staying out late / partying
Eating CRAP - Carbonated drinks, Refined sugars, Artificial sweeteners & colors, Processed junk
Not eating real FOOD - Fruits and lots of veggies, Organic lean protein, Omega-3 fats, Drinking water
Missing workouts
Bad/negative people
Not preparing ahead of time / no plan formulation
Anything else not listed above that can have a direct negative impact on any aspect of your life

Now if you were to take all the things above, mash them together and throw them into a bucket, you'd then have your "Not To Do Bucket List".

As Martin explains in his blog, "Many people think a “Bucket List” is all the things you would like to do in your life. I have a slightly different approach. In order to achieve your “To Do” Bucket List, I first think you should make a “Not To Do” Bucket List of the things you shouldn’t be doing. Start checking off that list and I promise the “To Do” Bucket List will get much closer to reality because the easiest way to get what you want is to first remove what is holding you back."

Nothing couldn't be further from the truth! Work on identifying the things that hold you back and you'll start inching your way to the things you truly want in life.

In terms of health, fitness & nutrition goals, I know many people who come to me with lots of questions about how to improve their diet in order to shed body fat and lose weight. I always turn the tables on them and ask what are the things they know they shouldn't be doing that's causing them grief, frustration and goal setbacks. Working on the "Not To Do Bucket List" first should always take precedence before worrying about the things we need "To Do".

Here's the thing - let's say you plan to start taking nutritional supplements to improve your physique, yet you're still eating CRAP (as mentioned above). Chances are you'll never reach your physique goals and/or it will take you a long time to get there if you don't eliminate the CRAP from your diet. Simply put, it's no use wasting time, energy and money on supplements if you plan on heading over to the local grill for beer & wings after your workouts.

It's like oil and water - no matter how hard you try to make them mesh together, the two will never mix!

Time to get after it!

And stay away from the bad stuff.

Yeah....you know what they are!

-AR

Prostitutes, The Dollar I Found and Quick 10-Minute Kick Ass EDT Workout

2012-02-01T11:16:00.000-08:00

Well, well, well....it's been a while since I last posted. Some of you may be asking yourselves "What the heck happened to AR?! This dude was a posting BEAST and now not a word! Wow, we sure miss his wisdom, expertise and awesome posts!"

HA! So much for wishful thinking, right?

Anyway, I'm back and with a vengeance. The reason for not posting wasn't a lack of info, nor was it a case 'writer's block'. It was a case of life happening all around me and keeping very busy. However, despite my crazy schedule I vowed to get back on the blog and start bring you lots of cool, informative, cutting-edge, top notch info that you can start applying to your life as you see fit.

I only ask one favor from you - use the Bruce Lee Philosophy when reading the stuff I post which is "absorb what is useful, reject what is useless, add what is uniquely your own". However, you won't have to worry about the 'useless' part cause the stuff I post will be 'useful'....as it always is! (wink)

As for adding stuff that is uniquely your own, I highly encourage that. The reason is exploratory as you try new things and understand what it means to overcome what I consider 'perceived limitations of the mind'. In other words, it's simply about getting out of your comfort zone and embracing the stuff that scares the s#*t out of you. Most people stop just before jumping in with both feet, so to say. I say, it's when both feet stay planted that things never change. If jumping is what it takes to create change, then go for it. Jump in and expect the unexpected. You'll never know if things will turn out like they should or at least expect them to be somewhere within the vicinity of what you're reaching for if you never try. So why limit your capabilities when there's ALWAYS the potential to grow, learn and face your fears! And if you fail, awesome! At least you now have some experience of what not to do while formulating a plan B to succeed. Fail again, brush it off and formulate plan C and so forth until you arrive to your goal.

Now, onto the good stuff.

As for prostitutes, I really don't have much to say about them - I just figured I'd grab your attention by adding them to the title of this post.

However, a word of advice - stay away from them and whatever you do.....never, never, never have unprotected sex with any of them!

Useful info, right? See, I told you it would be!

Last week, I stopped at the local supermarket to pick up some chicken and veggies for dinner. As I stood at the check out counter, I reached into my pocket for my wallet only to find a dollar right at my feet. I bent over to pick it up as the cashier rung up the last of my items. It was then that she asked, "Would you like to donate to the local Humane Society for the protection of abused and homeless pets?" Without hesitation I handed her the dollar bill along with the the $20 bill I had in my wallet. My total was something like $14 and some change. I told here to keep it all as my change would be the donation including the dollar I found. It was a done deal and I was outta there.

You see, this is what I figure - the dollar I found was not mine to keep. I didn't earn that dollar. From the look of things and all the people walking in & out of the supermarket, finding the person who dropped their hard earned money would be like playing the lottery - chances were slim at finding the right person. Since I couldn't give it back to the guilty party, I did the next best thing and paid if forward it terms of helping those in need. In this case, the dogs & cats who are all caged up looking for a warm, loving home to take them in. I'm a dog owner and an animal lover. I figured why not donate this dollar and then some while giving to a great cause?

My cool 6 year old Boxer/Lab mix, Chelsea! Yes, she kicks ass!

I'm not looking for a pat on the back or someone to say "how cool of you to do that". I was just doing the right thing and paying it forward, which I firmly believe in. Doing so reminds me of one of my favorite quotes that I always apply to my life -

"Excellence is the result of habitual integrity."

Also keep in mind - our paper currency says "In God We Trust". Do that and good things will come to you!

On a final note speaking of good things, I wanted to share with you a quick, effective and kick ass 10-minute Escalating Density Training (EDT) workout that's guaranteed to disrupt your metabolism to burn more calories, boost lean muscle growth, shed fat, look awesome and feel great in record time. Check it out:

10-Minute Kick Ass EDT

I. Soft Tissue Quality Work - Foam Roll

II. Warm-Up - this will include: dynamic/static flexibility, stability/mobility, joint integrity, fluid ROM, and movement prep; for more detailed info on warm-up activities, click HERE

III. Workout

Instructions: Perform the following exercises for reps and complete as many sets as possible within 10 minutes keeping good form. Rest as needed but keep it at a minimum to reflect the cardio benefits while strength & power training.

1) Goblet Squats/Goblet Squat Jumps x10
2) Push-Ups/Spiderman Push-Ups x10
3) Offset Load Farmers Walks x2 for 20-30 yards (over & back is 1)
4) Inverted TRX Rows (3-0-1 tempo) x10
5) Lateral Over the Line 2-Foot Hops x10/side

Rest for 1-2 minutes after 10-minutes of work has been completed then crank out the "Finisher" below:

Metabolic Finisher: Perform 30 seconds of work for each exercise non-stop for 1 round; go as fast as possible keeping good form

1) Burpees
2) High Knee Sprints in Place
3) Mt. Climbers
4) Planks to Pushups

After completing the "Finisher", pick your ass up off the floor, catch your breath and get some water.

So there you have it, a quick, effective, fat-burning workout that will take no time to complete. For those of you who say you have "no time to exercise", perform the "Finisher" and think again!

I'm outta here! Until next time, get your workouts in, train hard, eat like champion and stay on top of your game.

-AR

23 1/2 Hours

2012-01-17T10:26:00.000-08:00

Do you think it's possible to limit your sitting and standing to 23 1/2 hours per day? This is the question that was posed by Dr. Mike Evans, an associate professor of family medicine and public health at the University of Toronto.

Dr. Evans makes a convincing point to walk at least 30 minutes per day and staying active. He cites numerous studies that depict walking as "natures best medicine". For example, in one study he discusses how Japanese researchers found workers who walked to work decreased their likelihood of of developing high blood pressure for every 10 minutes walked.

Check out this cool video that illustrates Dr. Mike Evans' short discussion on the question above. It's educational and entertaining - especially if you're a sucker for whiteboard illustrations like I am.

Sit back, learn and enjoy!

-AR

The 27 Rules of Conquering the Gym

2012-01-05T15:28:00.000-08:00

So here we are - 2012! A brand new year with hopes and aspirations to improve some quality of our lives. For some, that improvement pertains to financial growth. Others, more time freedom to do the things we love to do. From a health & fitness perspective, "getting in shape" seems to be the popular choice.

It's funny as I enter my 20th something year of being in the fitness business, I find myself being very direct and telling like it is - no sugar coating anything. I must admit when I was a 'newbie' trainer years ago, I was saying the things that people wanted to hear - "nice work", "great job", "way to go", etc., depsite the fact that these folks had the crappiest form & work ethic....EVER!!

Now I find myself saying things that give more constructive criticism and feed back to help the people and clients I work with get better and understand what they're doing wrong or not doing at all - "Quit being a wuss and crank up the intensity!", "You better go faster!", "This isn't a library, put that book down and get to work!", "When you're done lifting those Christmas tree ornaments, come see me about lifting some real weight!", things as such!

Simply put, I'm at a point in my life where I don't have any time to waste on people who are not willing to learn, push themselves, strive for bigger and better things, put in awesome quality work, establish good work ethic, and are afraid to take their training to the next level.

The time has come to stop the non-sense bulls*#t in making people better when they don't do jack crap to do just that! You want to drop body fat, reduce your weight, lose inches, "tone up" and feel better about yourself, then you better start lifting heavy weights, crank out some high-intensity intervals, quit doing boring, steady state cardio, clean up your eating and eat like a champion, improve your sleep habits and get your mind right!

With that being said, below is a copy from an article in the Wall Street Journal that a friend of mine sent me today that I want to share with you. I hope that the majority of you will resonate with the honest and humorous truth about "The 27 Rules of Conquering the Gym". It's to the point and tells it like it is! I find it refreshing and bare bones honesty at it's finest.

Enjoy!

__________

This is the time of year when even people who hate the gym think about going to the gym. Many of us are still digesting whole floors of gingerbread houses, and jeans that fit comfortably in October are now a denim humiliation.

Sweating is a good way to begin 2012. Exercise, like dark chocolate and office meetings that suddenly get canceled, is a proven pathway to nirvana. But if you're going to join a gym - or returning to the gym after a long hibernation - consider the following:

1. A gym is not designed to make you feel instantly better about yourself. If a gym wanted to make you feel instantly better about yourself, it would be a bar.

2. Give yourself a goal. Maybe you want to lose 10 pounds. Maybe you want to quarterback the New York Jets into the playoffs. But be warned: Losing 10 pounds is hard.

3. Develop a gym routine. Try to go at least three times a week. Do a mix of strength training and cardiovascular conditioning. After the third week, stop carrying around that satchel of fresh-baked chocolate chip cookies.

4. No one in the history of gyms has ever lost a pound while reading "The New Yorker" and slowly pedaling a recumbent bicycle. No one!

5. Bring your iPod. Don't borrow the disgusting gym headphones, or use the sad plastic radio attachment on the treadmill, which always sounds like it's playing Kenny Loggins from a sewer.

6. Don't fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.

7. Yes, every gym has an overenthusiastic spinning instructor who hasn't bought a record since "Walking on Sunshine."

8. There's also the Strange Guy Who is Always at the Gym. Just when you think he isn't here today...there he is, lurking by the barbells.

9. "Great job!" is trainer-speak for "It's not polite for me to laugh at you." (This is so true!)

10. Beware a hip gym with a Wilco step class.

11. Gyms have two types of members: Members who wipe down the machines after using them, and the worst people in the universe.

12. Nope, that's not a "recovery energy bar with antioxidant dark chocolate." That's a chocolate bar!

13. Avoid Unsolicited Advice Guy, who, for the small fee of boring you to death, will explain the proper method for any exercise in 45 minutes or longer.

14. You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs - but that's super tough!

15. If you're motivated to buy an expensive home exercise machine, consider a "wooden coat rack". It costs $40, uses no electricity and does the exact same thing.

16. There's the yoga instructor everyone loves, and the yoga instructor everyone hates. Memorize who they are.

17. If you see an indoor rock climbing wall, you're either in a really cool gym or a romantic comedy starring Kate Hudson.

18. Be cautious about any class with the words "sunrise," "hell," or "Moby."

19. If a gym class is going to be effective, it's hard. If you're relaxed and enjoying yourself, you're at brunch.

20. If you need to bring your children, just let them loose in the silent meditation class. Nobody minds, and kids love candles.

21. Don't buy $150 sneakers, $100 yoga pants, and $4 water. Muscle shirts are for people with muscles, and rhythm guitarists.

22. Fancy gyms can be seductive, but once you get past the modern couches and fresh flowers and the water with lemon slices, you're basically paying for a boutique hotel with B.O.

23. Everyone sees you secretly racing the old people in the pool.

24. If you're at the point where you've bought biking shoes for the spinning class, you may as well go ahead and buy an actual bike. It's way more fun and it doesn't make you listen to C+C Music Factory.

25. Fact: Thinking about going to the gym burns between 0 and 0 calories. (Very true)

26. A successful gym membership is like a marriage: If it's good, you show up committed and ready for hard work. If it's not good, you show up in sweatpants and watch a lot of bad TV.

27. There is no secret. Exercise and lay off the fries! The end.
__________

-AR

*Source: www.online.wsj.com

Thank you!

2011-12-30T13:28:00.000-08:00

Thanks to all of you all for checking out my blog, for your support and for your feedback about the various subjects that I've written about. My plan is to make 2012 a year in which I will continue to bring you the most current, up-to-date, accurate & cutting edge information regarding fitness programming & exercise, training protocols & methodologies, nutrition, general well being and whatever it takes to improve your ‘Life, Health & Wellness’!

Until then, get your workouts in, stay strong, eat like a champion and train hard!

Remember, as Alwyn Cosgrove says, "It doesn't matter what you eat or how you exercise between Christmas and New Years….but it does matter how you eat and exercise between New Year's and Christmas!"

Wishing you all the best for 2012!

-AR

TFW 6500 Pound Challenge

2011-12-28T20:28:00.000-08:00

How will you end 2011? You will end it on a high note and cruise into 2012 better than you did the year before? Or will you surrender to the status quo and be 'satisfied' with where you are now? Hopefully you'll choose the former and take on ANY challenge if your goal is never ending improvement.

Check out this video of my good friend and colleague, Martin Rooney, CSCS - founder of Training for Warriors, as he leaves his mark in 2011 on a high note with what he calls the "TFW 6500 Pound Challenge". His goal - to leave the year stronger than when he entered it!

Are you up for the challenge? Unleash the 'WARRIOR' within and see just how far you can go.

There's no way you can stop GREATNESS!

Get to it!

-AR

Ask A Ninja - "Night Before Christmas" - Revisited

2011-12-28T16:09:00.000-08:00

O.K., I know we're already 3 days past Christmas (which also happens to be my birthday) but this is a great, hilarious & awesome video that I think you'll enjoy which I posted a while back.

The reason I'm very fond of this video is because I'm a member of the world class, prestigious, eminent, legendary, glorious, powerful and famous organization known as the "International Order of Ninjas (ION)" - which you need to be invited to in order to join. I consider myself one of the lucky ones as I was discovered by an ION Five Kage Ninja long ago!

Maybe someday you too will be discovered! In the meantime, enjoy this video.

Wishing you all the best this holiday season!

-AR

Regret or Rejoice - The Choice Is Yours

2011-12-14T14:05:00.000-08:00

"There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle."
- Albert Einstein, theoretical physicist, philosopher & author

I firmly believe that in order to live our lives to the fullest, to get as much as we can to fulfill and receive the most satisfaction, we have to be willing to decipher the good and the positives even during the worst situations we may or have dealt with. If you're the type of person who refuses to have those ah ha moments of clarity and see the good in every situation, you're 'missing the boat' on a major opportunity to grow and learn.

In other words, you're letting your challenges overcome who you are & letting them get the best of you!

Trust me....I know it's hard to see the light when certain situations look bleak - death, bad break-ups, unemployment, financial struggles, etc. However, we must never give up hope in our quest to learn from these struggles and appreciate every situation which in turn makes us stronger, smarter and capable of taking on any challenge head-to-head.

Never let any of your circumstances get the best of you, because you're better than that. Even when life has you down on your knees and keeps kicking you in the teeth, you MUST get back up on your feet and move forward....no matter how hard the hits!

Always hold your head up high and always look for the best in the worst of life. After all, you have a choice....

You can either REGRET or REJOICE!

-AR

Ho Ho Hold It Now

2011-12-13T13:49:00.000-08:00

No, the title of this blog isn't about the hit single from The Beastie Boys - "Hold It How".

Instead, it's a title that's meant to shift the advocating illustrations of what the mainstream media portray Santa Clause to be. Given that it's the holiday season, it's also that time of year when we start seeing Santa Clause all around us - book stores, TV commericals, malls, Christmas cards, etc.

Before I go on, I ask you this - "What does Santa Clause look like to you?"

Is he the big, chubby red-cheeked man with the white beard wearing the red coat & pants? For the majority of you, this is what the ideal is.

For a fitness professional as myself, my image of Santa is different - a lot different!

We live in a fast paced, remote control driven, instant single-serving society and sadly many of us have succumbed to the pressures of everyday life - lack of exercise, fast food, sleep deprivation, etc. - while paying the price for our most precious asset - our health!

Knowing that we're dealing with issues like cancer, diabetes, obesity, heart disease, and sedentary lifestyles, some health professionals are promoting that the image of Santa Clause be cleaned up. If that be the case, then it looks like we better "ho ho hold the milk & cookies"!

So why the sudden push to clean up Santa's appearance? Those who support the "Healthy Santa" cite the following as their justification to do so:

Santa is used as a marketing ploy to sell sugary and fatty foods to kids
Children are encouraged to leave a plate of high fat & sugar cookies along with a glass of hormone-filled cows milk
Santa's fat belly seems to be accepted as the societal norm - in other words, it's perfectly fine to be fat & obese! Or is it?
In some countries, leaving Santa a shot of rum or brandy is customary and promotes "good luck" - Yeah, he's gonna need it especially after taking all those shots from visiting those homes world wide.
Santa's trip down the chimney may encourage children to do the same - play in the fireplace or crawl up the chimney

I know some of the reasons above may sound 'ridonkulous', but the 'Healthy Santa' promoters are doing their best to reverse the ideals of Chris Kringle's image in hopes that it may help others live a healthier & active lifestyle - which many do not!

So, what if Santa did....

Eat 5-7 meals each day - didn't skip meals >> most importantly breakfast
Eat protein with every meal
Eat a serving of veggies with every meal
Decreased his fruit intake to a low-moderate level
Decreased his grains, starches & sugar intake - replaced grains with greens
Increased his healthy fat intake - fish oil, olive oil, coconut oil, nuts/seeds, nut butters, avocados
Drink half his body weight in ounces of water each day
Take his daily multivitamin
Exercised using the principles of HIIT and compound exercises
Move constantly - the human body was designed to move and 'Do Work'
Go to bed at a decent hour rather than staying out all night - that way he can have an awesome start to his day the next day

If Santa did all of the above, he would be what I consider....

A Bad Ass Santa!!

What does 'Bad Ass Santa' look like?

Like this.....

You too can transform your mind & body by adopting the same principles that "Bad Ass Santa" does. Not only will you look & feel better, but you'll have an improved quality of life! Guaranteed!

Happy Holidays!

-AR

Get Started....and Get Started RIGHT NOW!

2011-11-29T10:17:00.000-08:00

Thanksgiving has already past and just around the corner comes Christmas followed by New Years Day. It's that time of the year when people find themselves gearing up for the holidays - shopping, travel, vacations, etc.- instead of gearing up to take care of themselves. Holiday parties, too much food & drinks, lack of movement & exercise and too much TV! With the holidays come the New Year and all of the health & fitness resolutions.

In all of my years as a fitness trainer and strength coach, I can honestly say that I've witnessed many people start on their journey to improved physical health & performance only to have it end within a number of days, if not a few weeks. The most difficult, challenging and troublesome aspect on the path to health & physical improvement is getting started and making it a part of everyday life.

Many of you may find yourselves developing a plan but never do anything to move one foot forward, which is called PROGRESSION - "a movement or development toward a destination or more advanced state". Instead you stay in a stagnant position hoping that positive change will come.

My question is how can one expect to change when there is no applicable stimulus to create change? In order to create something....anything, in order to change, it requires that you take ACTION!

As my good friend and colleague Martin Rooney, CSCS - founder of Training for Warriors says in the video below, "It's time to start! It's to time to stick with something! Make your goal, get a commitment and START!"

GET TO IT!

-AR

Thanksgiving - A Time to Give Thanks

2011-11-23T10:22:00.000-08:00

May this be a time to give thanks and enjoy the comforts and unconditional love of family and friends as we celebrate the greatest gifts & blessings of all - LIFE.HEALTH.WELLNESS.!

I also want to wish my little brother a Happy Birthday!

Last but not least, don't forget about your workout. Here's a quick 10-15 minute "Turkey Day Blast" that you can do anywhere. All you need is a 4'x4' space, your body, no equipment, a 'kick-ass' attitude and a smile! Get to it!

Turkey Day Blast

Directions: Perform each exercise for the set number of reps. Rest for 15 seconds and continue to the next exercise. Repeat this sequence until all exercises are completed. Rest for 60 seconds & repeat 1 more time.

Pushups/Spiderman Pushups x 10 reps >> Rest 15 sec.
Squats/Squat Jumps x 10 reps >> Rest 15 sec.
Walkouts/Inchworms x 10 reps >> Rest 15 sec.
Alternating Lunges/Alternating Jumping Lunges x10/side >> Rest 15 sec.
Burpees x10 >> Rest 15 sec.
High Knee Sprints x30 seconds >> Rest 15 sec.

*Rest for 60 seconds and repeat 1x

Happy Thanksgiving!

-AR

I Train Because....

2011-11-16T16:06:00.000-08:00

The other day I was in the gym going about my business and getting my own ass kicked. I was at the tail end of my workout and taking some recovery before cranking out my metabolic finisher. I noticed a few members staring in my direction as I started my 2-minute metabolic blast!

After the brutality of Burpees, High-Knee Sprints, 1-1/2 Push-ups and Squat Jumps for 30-seconds each, I lay there on the floor exhausted, feeling my heart pounding against my chest, trying to catch my breathe as I lay in a pool of my own sweat.

Cautiously one member walked up to me and asked if I was O.K. I looked up, smiled and said I felt awesome! Surprised by my response, she asked me the ultimate question - "Why do you train?"

After a brief pause of a few seconds to catch my breathe, I collected my thoughts and told her the various reasons why.

I train because....

It's what I love to do
It makes me feel tons better
It reduces negative stress
It allows me to think clearly and 'think outside the box'
It improves my physical performance
It helps to improve my posture, my movement ability and reduces the risk of injuries
It keeps my waistline in check
It boosts my metabolism
It improves my strength, power, speed, agility, quickness and flexibility
It reduces body fat
It makes me leaner
It increases lean muscle
It's awesome
It's what the human body was designed for
It makes me stronger
It improves my cardiovascular health
I like the feeling of my heart pounding against my chest
If I don't, I start feeling like s#*t
I'm afraid of getting fat and lazy
I make the time to do so
I'm all about taking on a challenge and succeeding
It allows me to take my training to a whole new level
I know I can overcome perceived limitations by pushing forth by never quitting
I can experiment with new exercises, protocols and methodologies
I can create my own style of training
I like to embrace the chaos & discomfort knowing that I'm getting better when I do
I continue to build thick skin to ward off ignorance, criticism, doubts & fear
I know results come from doing the things that I dislike
It allows me to ditch the stuff that's worthless and keep the stuff that works

Most importantly, I train because....

I have NO EXCUSE not to!

-AR

Workout of the Day - The 9-9-9 Mayhem Blast

2011-11-10T11:02:00.000-08:00

I was reading through some of the latest & greatest news, nutrition and workout tips on MensHealth.com and came across and interesting write up. Featured in the 'Men's Health Daily Dose' was a workout titled "The 9-9-9 Workout" created by fitness expert David Jack.

Here's an overview of what it consists of. The 9-9-9 Workout entails that you complete 4 exercises for 9 reps each for 9 rounds in 9-minutes or less. Your pace is determined by fitness level and you can rest as needed between each exercise. In other words, you simply go by "feel".

Again, complete a total of 9 rounds in 9-minutes or less. That constitutes 1 round. Rest for 2-minutes and repeat the workout again for round #2.

The goal is the same as round #1 - complete the workout for 9 rounds in 9-minutes or less.

Given the criteria for the workout, I decided to give it shot. Before starting, I choose to change things a bit and 'tweak' the 9-9-9 workout to my liking. As most of you know, I'm all about creating a challenge and going full throttle! Not that the 9-9-9 workout wasn't challenging enough. I just wanted to change the exercises and see what I could create.

In the end I came up with an awesome, heart thumping, ball busting, kick ass workout.

I call it....

This workout was a BEAST to say the least! It showed no mercy but I knuckled down and managed to finish my 1st round in 7:41 and my 2nd round in 8:52 - just under the 9 minute mark! I then recovered for 2 minutes and cranked out a 4-exercise core challenge finisher for 2 rounds, 30 seconds each.

Check it out:

The 9-9-9 Mayhem Blast

Instructions: Perform 9 reps of each exercise for 9 rounds in 9 minutes or less. Rest for 2-minutes & repeat again for round #2.

1) DB Goblet Squat x9
2) Pushup Position Rows (R&L) x9/side
3) DB Push Press x9
4) Burpees x9

Rest for 2-minutes then crank out the 'Finisher' below:

Finisher: 30 seconds each exercise, 2 rounds non-stop

1) Spiderman Planks
2) L-situps - R
3) Planks to Pushups
4) L-situps - L

So there you have it! One results driven workout that's guaranteed to torch body fat and boost your metabolism for hours!

Give it a shot and CRANK IT!!

Now....where's that puke bucket?! Just kidding!

Sort of! HA!

-AR

Taking the Escalator or the Stairs?

2011-11-07T17:35:00.000-08:00

The premise of introducing more work for the body results in greater caloric output due to an increase in biomechanical function. In other words, the more we move, the greater the potential to burn more calories. The question is how do we engage people to move more? To become a lot more 'functional' without the mindset in thinking that exercise is boring, a form of punishment, a sense of obligation or being too time consuming? How about we add some FUN into the mix of things!

In the beginning of the video below, note the number of people taking the escalator vs. the stairs. Add a group of creative individuals that tranform your ordinary set of stairs into a 'piano' and the results are incredible!

Check it out. Enjoy!

Remember to take the stairs. In my mind, the escalator & the elevator are both out of order!

-AR

Take It To The Next Level

2011-11-02T14:54:00.000-07:00

Whether your goals are health, performance or sports related, this is a "first hand look" of what you need to do to "take it to the next level"!

I think you'll dig the puking part too....which takes place twice! HA!

Enjoy!

-AR

Quote of the Day

2011-11-02T14:40:00.000-07:00

"We are what we repeatedly do. Excellence then, is not an act, but a habit."
- Aristotle, Greek philosopher & polymath
__________
-AR

Routine Is the Enemy

2011-10-25T12:09:00.000-07:00

rou tine [roo-teen] -

a customary or regular course of procedure.
commonplace tasks, chores, or duties done regularly or at specified intervals; typical or everyday activity.
regular, unvarying, habitual, unimaginative procedure.
an unvarying and constantly repeated formula; convenient or predictable response.
the type of activity that will drive you insane - cause frustration, disappointment, boredom, anger, you become stagnant and get you nowhere!

Yes, I added in that fifth definition above - but it's so true. The sad thing is that I see it just about every day. The same people doing the same exercises, same tempo, same loads, same reps, same sets....even the same workout clothes! YIKES! Go home and wash that s#*t people!! Cause not only do your clothes stink but so does your workout "plan".

I also see this quite a bit....and it drives me nuts!

"Yeah, I'm here at the gym getting my sweat on....reading my magazine, talking with you!" Huh?! Really?!

How many times have you walked into any 'big box club/gym' and have seen the same people doing the same thing day in and day out? You know - slow cardio on the elliptical, running endless miles & minutes on the treadmill, slouching over on the stairmaster at a whooping pace of 10 -20 steps per minute? What about those folks doing the same 'lifts' on the same machines with the same loads? Machines like the pec fly, seated cable row, seated inner/outer thigh machine, seated leg extension, seated shoulder press, etc.

Hopefully you're NOT one of those people. (If you've been following my blog for a while now, you better NOT BE one of those people!) If you've succumbed to the malignant lure of the 'routine' bandit, no worries. I'm here to save you the heartache by giving you some guidance on how to create some parameters for your workout "program" without ever falling into that stagnant, boring routine ever again.

Whatever you do, don't be "that guy"!

For me, personally, I don't ever want to fall into the trap of being "that guy"! What I mean by that is that I don't want to be categorized or pigeon-holed as the dude who resists change, who bitches and complains about boring & stagnant workouts and voices his frustration as to why he's not seeing any results!

If you want to get better and you want to see positive change which yields results like fat loss, improved strength & power, endurance, increased lean muscle, mobility, etc., then changing the program is a MUST! Period!

Changing your current "plan" (and developing it into a "program") into a that you've stuck with for months, maybe even years, doesn't have to be complicated. However, I do recommend that you change or 'tweak' it more frequently - about every 4-6 weeks. Why? To challenge the rate of adaptation which is heavily influenced by load, volume, intensity and frequency of exercise.

To design an optimal exercise "program", you'll need to adhere to these following six (6) principles in order to break away from the routine "plan".

The Principle of Individual Differences

This principle simply means that, because we're all unique individuals, we'll all have a slightly different response to an exercise program. In other words, "one size doesn't fit all" when it comes to exercise. Well-designed exercise program should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries and even gender.

The Overload Principle

The principle of overload states that 'a greater than normal stress or load on the body IS REQUIRED for training adaptation to take place'. What this means is that in order to improve our fitness, strength or endurance, we NEED TO INCREASE the workload accordingly.

In order for a muscle (which includes the heart) to increase strength, it must be gradually stressed by working against a load greater than it's used to. To increase endurance, muscles must work for a longer period of time than they are used to or at a higher intensity for a shorter period of time (interval training).

Load 'em up! See RESULTS!

The Progression Principle

Progression simply implies that there's an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. If overload occurs too slowly, improvement is unlikely. Overload that's increased too rapidly may result in injury or muscle damage.

The Progression Principle highly stresses the need for proper rest/recovery. Continual stress on the body and constant overload will result in exhaustion and injury. Training hard all of the time may also set you up for overtraining thus creating a negative impact on your overall fitness - constant fatigue, decreased power of endurance, strength & speed, anxiety, depression, etc.

The Principle of Adaptation

Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It's also one way we learn to coordinate muscle movement and develop sports-specific skills like batting, swimming or shooting free throws. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness.

Adaptation also makes an athlete very efficient allowing them to expend less energy doing the same movements. This reinforces the need to vary a workout routine if one wants to see continued improvement. In other words, change is a must!

The Principle of Use or Disuse

The Principle of Use/Disuse implies that when it comes to fitness, either you "use it or lose it". This simply means that your muscles hypertrophy with use and atrophy with disuse. This also explains why someone stops becomes deconditioned and their overall fitness declines when they stop exercising.

"We're either getting better, or we're getting worse. There is no staying the same!"

- Robert Dos Remedios

The Principle of Specificity

The Specificity Principle simply states that exercising a certain body part or component of the body primarily develops that part. This principle implies that, to become better at a particular exercise or skill, you MUST perform that exercise or skill. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport.

I'm sure many coaches and trainers will add additional guidelines and principles to this list. However, these are what I consider to be the six basics principles that are the cornerstones of all other effective training methods. They cover all major aspects of a solid foundation of performance & athletic training and conditioning.

If all of these principles are making it a bit overwhelming and somewhat confusing, make it easy on yourself and don't stress. Simply add in some pushing exercises, a little more pulling, some hip/knee dominant (especially hip extension), explosive movements (crank it hard & fast) and don't forget about core training (no crunches - add in some anti-rotational/anti-extension work such as Palloff presses/holds, ab wheel rollouts, planks & side planks).

"The body doesn't care how it moves, it just wants to get the task done."

- Guido Van Ryssegem

Getting the task done means getting off that ass and start putting forth some effort! Break the routine, do something different, something non-traditional and move!

As I say, "go out & play". Play hard and with a purpose! Do that and start reaping the rewards of time savings and better results! Guaranteed!

-AR

*Source: Wilmore, J.H. and Costill, D.L. Physiology of Sport and Exercise: 3rd Edition. 2005. Human Kinetics

What Is the Ultimate Purpose of Life?

2011-10-15T20:06:00.000-07:00

This is a very powerful & moving video that depicts one man who has taken it upon himself to create change in his community and environment to help those who are homeless and in need. I firmly believe that we can all learn something from this amazing person - Narayanan Krishnan.

This man decided to quit his job at a 5-star hotel in exchange to help those in his "own backyard", so to say. All I can say is that after watching this, I am inpsired to do great things and help those around me.

Watch, learn and enjoy.

Peace & God bless!

-AR

Experience Zero Gravity

2011-10-11T11:54:00.000-07:00

This stuff is pretty crazy, exhilarating, an adrenaline rush and beautiful.....all at the same time!

Awesome cinematography and landscapes.

Enjoy!

-AR

Push Pull

2011-10-11T11:17:00.000-07:00

For all you hardcore cyclists out there - crank that s#*t as hard as you can!

Cause choking on dust is no fun....

Especially when you're left behind staring at the leaders ass!

Time to smoke or....get smoked!

-AR

Friday Fun Day (FFD) Workout: The Slosh Pipe!

2011-10-07T17:01:00.000-07:00

If you haven't had the opportunity to workout with a slosh pipe, you're missing out....big time! Not only is the slosh pipe a great piece of equipment that increases core strength but it creates more of a challenge for exercises such as squats, lunges and overhead presses to name a few.

Anyone can make their own slosh pipe by visiting any hardware store and purchasing some:

PVC pipe
PVC cement/glue
PVC cap
Thread tape
Masking tape
Water

Get all of this and we're in business folks! Be sure to check out this cool post on 'How to make an adjustable slosh pipe'.

If you're interested in seeing the slosh pipe in action, then check out my good friend and colleague, Sean Croxton, CMTA - founder & owner of Underground Wellness in this awesome video. Sean had an opportunity to visit with Tony Lewis - owner of Designer Fitness and Wellness Center in Gainesville, VA, and got a little taste of what slosh pipe work is all about!

Don't be fooled, the slosh pipe is a lot harder than it looks! However, it's fun and guaranteed to keep your workouts fresh and challenging.

Time to get sloshin'! (And no I'm not talking beers either!) HA!

Enjoy!

-AR

It Ain't About How Hard You Hit

2011-10-04T07:49:00.000-07:00

"Rocky Balboa" is one of those movies that encompasses the tragedy & triumph of life. Not only is it an entertaining one, but one that catches the spirit of living our lives and making every effort to be on top of our game while "taking the punches" that life throws at us every day.

As Rocky says in this particular scene (which happens to be my favorite scene of the movie and one that pumps me up)....

"The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don´t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me or nobody, is gonna hit as hard as life. But it ain't about how hard you hit....it's about how hard you can get hit, and keep moving forward....how much you can take, and keep moving forward. That´s how winning is done. Now, if you know what you worth, go out and get what you worth. But you gotta be willing to take the hits. And not pointing fingers saying: You ain´t what you wanna be because of him or her or anybody. Cowards do that and that ain´t you! You´re better than that!" " - Rocky Balboa

The reason we fall is so that we can get back up on our feet and keep moving forward!

-AR

Quick and Effective Workouts

2011-09-28T13:00:00.000-07:00

For the last couple of weeks, I've been experimenting with 'minimalist workouts'. Workouts that take 30 minutes or less to complete.

I know what you're thinking!

'C'mon man! Can you really get a great workout in that length of time?!'

You bet your ass you can! The reasons for this type of workout are:

You can ramp up the intensity of your workouts while reaping the benefits for optimal fat loss
You can implement about 4-5 exercises or less and get a great full body, cardio strength training workout
You can save boat loads of time doing other cool stuff outside of the gym
Aside from getting your ass whooped, minimalist workouts are fun, quick and effective

Now, don't confuse quick with being easy. Since my workouts are taking roughly about 20-25 minutes, I've taken it upon myself to experiment with various multi-directional movement patterns, intensity & resistance/loads depending on the exercise. Sometimes the only load you need is the weight from your body against gravity.

Trust me - if done appropriately and implemented with good, strict form, body weight exercises can be deceiving, lethal and can challenge you like you wouldn't believe!

In terms of frequency, I performed 3 full-body workouts every other day and performed 2-3 interval training workouts on the days in between and/or used them as complete recovery days. All of my workouts were under 30 minutes.

Here's a sample workout of what I did last week. Give it a shot and let me know what you think.

20-Min. Mayhem Blast - Day #1, #3, #5

Directions: Perform 1 round of all exercises in sequence for reps in under 2-minutes. Upon completion, rest/recover for the remainder of those 2-minutes. Complete up to 10 rounds for a 20-minute workout.

Dumbbell Squat Thrusters x10 reps
Burpees x10 reps
Push-Ups (variations - Spidermans, Pike, Judo, 3/1 Tempo, 1 1/2 P/U's, etc.) x10 reps
TRX Body Wt. Rows - 3/0/1 Tempo x10 reps

Day #2, #4, #6 - Interval Training (Treadmill Sprints)

Warm-Up- Walk for 2-minutes, 0% incline
Sprint - 15 seconds, 8-10mph, 10% incline
Rest/Recovery - 15 seconds (straddling the belt - standing on the side of tread)
Repeat 6 times
Cool down - Walk for 2-minutes, 0% incline

Day #7 - Complete rest/recovery day

Here's another sample workout of what I did on Monday & today and what I plan to do again on Friday.

20/10 Tabata Inferno - Day #1, #3, #5
Directions: Perform each round of exercises as fast as possible with good form for 20 seconds, then rest/recover for 10 seconds - 4-minute workout. Repeat each round using the 20/10 protocol for a 20-minute workout. Rest for 1-minute between rounds.

Round #1 & #3 -

Squat Jumps - Prisoner Squat Jumps
TRX Body Wt. Rows - Low Row/Hug-Hug Combo
Burpees
Kettlebell Goblet Squats

Round #2 & #4 -

Standing 1-Arm Superband Explosive Chest Press (R&L)
Dumbbell -or- Kettlebell Deadlifts
Pushup Position Dumbbell Rows (R&L)
Mountain Climbers

Round #5 - Finisher

Plank to Pushups
Box Jumps
Side Planks (R&L)
Wideout Drops/Gate Swings

Day #2, #4, #6 - Interval Training (Treadmill Sprints)

Warm-Up- Walk for 2-minutes, 0% incline
Sprint - 15 seconds, 8-10mph, 10% incline
Rest/Recovery - 15 seconds (straddling the belt - standing on the side of tread)
Repeat 6 times
Cool down - Walk for 2-minutes, 0% incline

There you have it. Two 20-minute workouts and an interval training program that's guaranteed to ramp up your metabolism, torch body fat, and leave you feeling the 'afterburn'!

Now, get to it! It's time to get this done!

-AR

Metabolic Resistance Training - The Secret to Optimal Fat Loss

2011-09-21T14:40:00.000-07:00

Metabolic resistance training for fat loss is all the rage right now, and I'm fully on board the band wagon! The principles of metabolic resistance training for fat loss are as follows:

1. Use Compound Exercises, Hybrid Exercises & Complexes

A compound exercise is simply one which involves multiple muscle groups and joint movements simultaneously. A barbell squat is a prime example of a compound exercise because it works the quadriceps, hamstrings, glutes, lower back, upper back, and other core muscles all at the same time and acts on both the hip and knee joints.

A hybrid exercise is simply 2 compound exercises performed simultaneously. The dumbbell front squat to overhead press is a prime example of a hybrid exercise, as is the split squat to low cable row.

Finally, a complex is simply a series of either compound or hybrid exercises performed one right after the other with a very short transition between each exercise (usually none at all). Complexes usually call for the use of the same training load for each exercise within the complex to reduce rest time and ensure a smooth transition between exercises. The number of reps performed for each exercise within a complex can vary: there's usually a rep volume of 50-100 when performing a complex, so one would be advised to divide the total # of reps up evenly between the # of exercises within the complex.

2. Use Short Rest Periods

The whole idea behind metabolic resistance training is, as the name implies, to create a metabolic disturbance both during and after the training session. The best way to do this is to utilize short rest periods between sets and exercises within a metabolic resistance training for fat loss session. This ensures incomplete recovery, keeps the oxygen consumption high, and paves the way for optimal fat loss.

30-60 seconds between sets and exercises is a good general guideline to follow, although in some metabolic programs, the rest periods are much shorter. If you're de-conditioned, and need to start out with longer rest periods, that's ok. Just try to reduce your rest each week or from workout to workout.

3. Use Light to Moderate Training Loads

A big mistake many people make when engaging in a metabolic resistance training program is using loads/weights which are entirely too heavy. Remember, this is NOT strength training and the goal isn't to (directly anyway) increase maximal strength. The goal is FAT LOSS and work capacity enhancement. You should be more concerned with increasing the volume of work than the actual training loads you're using. If you're failing to hit the repetition targets you set out for yourself on any given exercise, at any point during your workout, you're going too heavy. Again, if you feel like something is way too light, I'd rather see you increase the volume of reps or sets before you go heavier.

Now, I'm not saying you should use ultra light weights but you definitely need a resistance which your muscles recognize as being somewhat challenging. There really is no hard and fast rule about how much or how little to use in terms of a percentage of your maximal strength on a given exercise, etc. Put it this way, the load you choose for each exercise should be "annoyingly hard", just enough to keep you breathing heavy.

4. Perform a High Volume and Density of Work

It's not uncommon during a metabolic resistance training workout to perform 20+ sets and several hundred repetitions in a half hour or under. Now, you may not start out with at this volume, but you should try to progress to this level. Once again, performing a high volume and density of work ensures you are really stoking your metabolism and keeping it stoked for many many hours post workout. Increasing post workout metabolism is the whole goal of metabolic resistance training: THIS IS SOMETHING TRADITIONAL "CARDIO" DOESN'T DO VERY EFFECTIVELY.

Now that we understand the principles and rationale behind metabolic resistance training for fat loss, let's look at a sample workout:

1. Stability Ball Push-up with Knee-Ins - 10-15 reps

2. Split Squat to Low Cable Rows - 10-15 reps each side

3. Dumbbell Front Squat to Press ("Thrusters") - 10-15 reps

4. Kettlebell Deadlifts to Rack Walks (4 lengths) - 8-10 deadlifts, walk 10-20 yards w/ KB's in rack position, turn around and repeat 4 times without stopping

5. 10 pushups, 10 mountain climbers, 10 burpees, 10 jump squats, 10 inverted rows (TRX, Jungle Gym XT, etc): perform all of these one right after the other.

Rest: 15-20 seconds between each exercise. Rest 60 seconds after the fifth movement and repeat for 3-4 circuits. After all circuits are complete, collapse on the ground and wonder what the heck just happened! Then feel your body turning into a human inferno!

There you have it....a metabolic resistance training for fat loss workout which is sure to challenge even the most hardcore fitness enthusiast. If you're a beginner, don't worry - just adjust the rest periods and number of circuits initially to allow yourself to get through it. You can adjust from there.

If you combine this type of program 3-4 days/week with a sound nutrition program, you'll give yourself the best chance for success in meeting your fat loss goals. Remember, you can't out train a poor diet!

-AR

Success - How Bad Do You Want It?

2011-09-14T10:23:00.000-07:00

"When you want to be successful as bad as you want to breathe, then you'll be successful!"

-AR

Elite 11 - Performing At Your Best Under Pressure

2011-09-09T13:33:00.000-07:00

There's something special about someone who can perform at an optimal level when the stakes are high and time is running short. We love to see the dauntless doctor spring into action to rescue the patient whose vital signs are dropping rapidly. How about the fearless firefighter who's able to maintain a certain level of focus & concentration as smoke & flames surround him and threaten to consume him alive!

Remember the heroic winning shot that Michael Jordan made with 12 seconds left against the Utah Jazz in 1998 that resulted in a storybook ending that helped the Chicago Bulls win their 6th & final championship?

In your life, you may not be asked to carry your team to a championship or save lives on a daily basis, but everyone experiences a situation when they must perform well under pressure. Perhaps you have a presentation to give in front of a large audience. Maybe you have a deadline that you have to meet. You may even have a very important interview or meeting that may impact your career path to greater & better heights.

Great athletes, entertainers, leaders, and many other extraordinary performers understand that the difference between themselves and average performers is their ability to excel in high stress & high pressure situations and conditions.

We all tend to react differently when dealing with stress and high pressure. Some are able to assess a situation and spring into action to tackle the challenge. Others aren't so lucky - folding under pressure and producing below than average performances.

The reason may be due to the way one reacts to the physical effects of stressful situations:

You breathe faster so your body can take in more oxygen
Heart rate increases as your body pumps extra blood to your brain & muscles
Your mouth may feel dry because saliva isn't being produced - due to your digestive system being out on hold
Your pupils become dilated - allowing more light to enter & muscles tense up so you are prepared to react
Your liver releases sugars and fats into your blood stream to provide a burst of energy

The ability to control these as well as physiological & emotional responses may determine your performance.

So let me ask you this....

Is pressure a bad thing?

The answer is a mixed 'yes & no'. There are some great advantages to adding pressure to a situation. One of the laws that I follow when completing any task is 'Parkinson's Law'. This law states that "a task will swell to fill the time allowed to complete that task". In other words, if you give yourself an hour do to something, it will take an hour to do. If you give yourself 30 minutes to do the same task, it will take 30 minutes because you will focus on only the importance aspects and remove unnecessary time fillers. When the pressure is on and things have to get done, your mind & body may cooperate hand-in-hand meeting your accomplishment.

In sports, the ability to handle pressure is the gauge analysts and fans use to determine how good an athlete really is. One of the worst labels an athlete can be tagged with is the guy/girl who chokes when the game is on the line!

Think about it.

The greatest athletes of all-time are known for using the enormous pressure that would crush an average human and turning it into an opportunity to display how great they really are.

There are also firefighters (FYI - my dad is a retired 30-year vet of the fire dept.), paramedics, musicians whose entire profession requires being able to perform under pressure. On the other hand, pressure can crush a person if not handled correctly.

My personal hero - my dad in action!

A few weeks back, I traveled from Seattle to Long Beach, CA to attend the Perform Better 3-Day Functional Training Summit - a weekend long conference that invites professionals in the health & fitness industry to learn the latest & greatest concepts, research, protocols, methodologies and applications as they relate to health, exercise, fitness, sports & athletic performance, daily living and nutrition.

On my return flight home, I had the privilege to have access to satellite TV making my flight more enjoyable as well as making it a fast trip. As I flipped through the channels, I came across ESPNHS and a show (that I have never seen before) called 'Elite 11'. The show starred former NFL quarterback Trent Dilfer (who attended Fresno State University - which is roughly 40 miles north of my hometown of Tulare, CA) as the director and head coach of a football camp for high school quarterbacks. The camp, known as 'Elite 11', is the nation's premier quarterback competition where 24 of the nation's top prep QB's are evaluated by Dilfer and his team of coaches for skill, on-field intelligence and overall performance.

I grew up playing football as a QB and I can tell you that this position is very complex - you must always be ahead of the other players, not just knowing your own assignments but everyone else's (particularly those of the backs & receivers), memorizing the playbook, knowing your pass routes, reading the defense - linebackers, the secondary, when a blitz is coming, knowing when to audible and change the play at the line of scrimmage, keeping track of play clock, knowing when to call a time-out, calling the appropriate offensive set-up, etc.

Going back to the 'Elite 11", the show was very entertaining and educational to say the least. I watched as these young men competed for 3 days to be named to the Elite 11 squad. Some of these athletes had already signed letters of intent to play ball at major universities throughout the nation. A few others had no offers but showed promising skills to have looks from scouts go their way.

During this particular episode, all 24 QB's would compete in passing routes and be judged on accuracy, speed, tempo, defensive reads, and ability to move the ball up field. At the end of each day, the coaches would rank all the players and post the results outside their dorms. It was at this time that players could see where they ranked among their 'competition'.

For some, the fuel of competing against the top QB's in the nation was more than enough to get them fired up to do better the next day. For those who finished within the top ranks had the pressure of maintaining their roster spot or move up a few notches and take their game to the next level. As each day progressed, players moved up & down the roster. However, one thing was constant among them all - the pressure to perform at their optimum.

A 2-minute offensive specialist/coach walked into the meeting room one day and discussed the importance of scoring a touchdown within 120 seconds. How will you drive your team up field when you're team is down and the clock is ticking? What will your play calling strategy consist of? How fluidly will you orchestrate the offense to perform and be cool under pressure? It's not easy, but it's a challenge that must be taken head on in order to complete the task.

Here's something was introduced by this offensive specialist/coach to the players that I want to share with you. It's a simple drill allowing you to evaluate yourself and how you perform under pressure.

You all know your ABC's, right?

I'm also pretty sure that you can count from 1 to 26, correct?

Now, without writing anything down, I want to you pair up the letters of the alphabet with the corresponding number starting with 1 thru 26. For example, A1, B2, C3, D4, etc., all the way to Z26. See how high you can get as you pair each letter and number in sequence. As you progress, you'll see that the pressure to get each pairing correctly will start to mount up.

How will you react? Will you be cool? Freak out? Quit? Or will you succeed and complete the task? Try it & see.

As my plane started to descend, the program was also coming to an end. After 3-days of competition, 11 of the 24 QB's were named to the 'Elite 11' squad while the remaining 13 were given an amazing, once-in-a-lifetime opportunity to compete among the best athletes in the country. Players that initially ranked at the bottom stepped up their game and were chosen to the top. Others who performed at the top dropped down the ladder. Regardless, these were the TOP 24 prospects within the country! The COUNTRY! That's awesome regardless of where they ranked.

In the end, Dilfer became emotional for the simple fact that naming the 'Elite 11' squad was the hardest thing he had to do. Some players dreams of being among the best of the best came true while others fell short. In Dilfer's eyes, the 13 players that remained had nothing to be ashamed about. They all improved in many ways, not just as it relates to football!

These guys showed amazing character and poise and the ability to keep their chin up when the chips were down. They displayed a level head and the ability to think critically and reformulate their strategy to improve and get better each and every day. I don't know about you but these sound like applicable tactics that we use in our daily lives.

As Dilfer told the 13 young men that remained, "I want you to be the 'Elite 11' within your school, community, your workplace, your peers, your friends and loved ones. Be the 'Elite 11' in all that you do and all that life has to offer. If you do that, you will be successful no matter the adversities, challenges and pressure that comes with the obstacles you will face each day."

The take-home message is this....

No matter what, the 'Elite 11' mentality is something that we should all encompass and learn from in our quest of never-ending improvement!

Let ourselves the the quarterbacks of our lives as we build our offensive strategies to perform at our best as we face our biggest opponent - the real world!

Game on!

-AR

What's Been Going On?

2011-09-07T14:29:00.000-07:00

What's been going on people? Man, it's been a while since I last posted some new stuff on here. It's not that I'm lacking any info or various subjects to touch base on. The fact of the matter is that the last month has been very busy!

Busy with what you ask?

Well, I traveled down to Long Beach, CA from Seattle just over a week ago to attend the Perform Better 3-Day Functional Training Summit to learn the latest & the greatest from the top fitness experts in the health & fitness biz.

The gang reunited once again! From L to R - Terrence Wilson, Sascha Metzger, Adrian Robles (Me), Mike Rouillard

The presenters that were in attendance were: Martin Rooney (Training For Warriors), Mark Verstegen (Athletes' Performance), Todd Durkin (Fitness Quest 10), Robert Dos Remedios (Coachdos.com), Alwyn & Rachel Cosgrove (Results Fitness), Steve Cotter (IKFF), John Berardi (Precision Nutrition), Vern Gambetta (Gambetta Sports Training Systems), Gray Cook (Functional Movement Screen), Mike Boyle (Mike Boyle Strength & Conditioning), Diane Vives (Fit 4 Austin), Robert Yang (Robert Yang Incorporated - RYI), the list goes on.

As you can see, the weekend summit was loaded with lots of great presenters and the material that they provided was pretty epic to say the least.

Hanging with the guys (L to R) - Albert Park, Sascha Metzger, Adrian Robles (Me), Terrence Wilson, Martin Rooney, Mike Rouillard

I also had the pleasure of hanging with many of my friends and colleagues whom I've met at the conference over the years as well as those that I've worked & went to school with. I just wanted to thank the following people for making the summit weekend one to remember. If I forgot to mention your name, I apologize as it was not intentional. I'll be sure to buy you a beer the next time I see you to make up for it!

Enjoying an ice cold beverage with my buddies Albert Park & Sascha Metzger. When you work hard, the reward is to play hard!

Thanks to my friends and colleagues (in no particular order):

Albert Park
Luka Hocevar
Pam Johnson
Tim Vagen
Mike Rouillard
Terrence Wilson
Sascha Metzger
Stephanie Jauregui
Carina Weston
Rebecca Dunn
Martin Rooney
Jennie Rohde
Aaron Moser
Erin McGirr
Jacob Guajardo
Todd Durkin
Melanie Durkin
Steve Cotter
Paul David
Connie Chamberlain
John Sims
Milan Nguyen
Issac Ho
Mike Leishman
Kara Bonham
Nate Green
Steve Krebs
John "Roman" Romaniello
Adam Borenstein
Jason Lengstorf
Doug Balzarini
Geoff Girvitz
Travis Motley
Brendan McQuaid
Cem Eren
Alwyn Cosgrove
Rachel Cosgrove
Robert Dos Remedios
To anyone I may have forgotten, please feel free to insert your name here >> ______________

To my fellow blog followers, thank you for taking the time to read & check out my blog and for your support. I promise to keep bringing you the latest, greatest, entertaining, informative, applicable and fun material that you can apply to your life as you see fit! It has been and always will be my mission to provide you with the best material to improve and enhance your 'Life, Health, & Wellness'!

Be on the lookout for some great stuff to be posted within the next few days!

Until then, remember to take care & comb your hair!

See ya.

-AR

The Pushup - The Most Underrated Exercise

2011-08-23T08:50:00.000-07:00

The pushup seems to be one of those exercises that most people tend to forget about nor bother with. Here are some of the reasons that I've heard as to why some don't perform pushups:

They seem 'too easy'
There's no true strength component to benefit from
They're boring
I did them back in high school - it's an old school exercise that has no value
Blah, blah, blah.....

Don't underestimate the power of the pushup and the value it has to help build total body strength. It's an exercise that was once-forgotten and is making a huge comeback. The reason is due to the versatility and the variations of the movement. Just when you think that you've mastered a specific pushup exercise, along comes another variation that's guaranteed to challenge you to greater heights.

Here's a test for you - perform as many pushups as you can in 3-minutes. You can rest & recover whenever you want within those 3-minutes but the clock will still be running. Performing 55 is average, but it you can't reach 75, then you either need to get stronger or lose weight!

Check out these 7 variations of the pushup that's guaranteed to help you get stronger and shed a few lb's in the process.

If you're in need to perfect your form in mastering the pushup, then read this post.

Now....get pushin'!

-AR

*Source: menshealth.com

Squat a Little

2011-08-16T10:26:00.000-07:00

Every now & then I'll be working with clients to always complain about having 'bad knees'. "My knees are so bad that I just stopped squatting and lunging all together", they say.

Maybe that's part of the problem - you're not performing squats (or any other related hip-knee dominant exercise) , which happens to be functional movement pattern that we use out in the real world. Maybe that's why your knees are so bad!

Think about it.

What happens when you drops your car keys or a pen/pencil on the floor? How do you pick it back up?

Hopefully you're not using your low back as you lean over from the hips to pick something up. Yet, we hear about this happening all of the time when people start 'throwing out their backs'.

Nope. Sorry. It wasn't that 1 incident that did your back in, but rather years of repetitive bad form that got you in trouble. Years of not using your legs to help you lift objects from the ground up. It just happened to be that this 1 incident was the 'straw that broke the camel's back', so to say.

Somewhere between our adolescent years and adulthood, we lose our ability to fully squat.

Check out this guest blog by my good friend and colleague, Guido Van Ryssegem, CSCS, ATC, PT - owner & founder of Kinetic Intergrations, as he give you the low down about the squat and how it applies to our daily movement patterns.
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It’s hard to dispute that our so-called modern western world has adopted a far more sedentary lifestyle compared to the previous generations. This sedentary lifestyle has lead to an epidemic of not only metabolic disorders such as obesity, but also musculoskeletal injuries. One of the most common musculoskeletal injuries associated with this lifestyle is low back pain. It’s no coincidence that the rise of this problem has occurred at a time when the seated position has become the most common worldwide working posture. College students are not immune to this posture as they often spend hours a day in a sitting position in class, when studying and during their leisure time.

Modern Day Life

Modern day life has made most of us adopt different sustained postures and movement patterns then to what our body is made to do. If you have spent some time in Asia or Africa you would have seen the locals sitting in full squat position talking, waiting for the bus or drinking tea. When you compare the joint angles at the hips, knees and ankles in this position compared to sitting in a seat a big difference can be noticed. Although there is some suggestions that Asians have hip structure than suits a full squat position more than Westerners, our young ones show us that we do indeed have the ability to squat all the way down to the ground. As adults we just lose it because we don’t use it.

Workout Sessions

Incorporating a few deep squats at the end of your workout sessions can be a great way to restore some range to creaky ankle, knee and hip joints. A bonus is that by sitting in this position allows you to stretch all these areas at the same time. You may need to hold onto something to stop yourself falling backwards when you first start doing this – that’s OK.

Start with a wide-open stance and work the feet closer together and straighter as this gets easier.
Focus on the weight being through the middle of the feet.
Aim for a tempo of 4 seconds down, 1-2 seconds up, 10-12 repetitions and repeat 1 to 4 sets depending on the level of fitness.
If your hips feel tight at the bottom of the squat, you may want to hold the exercise for 1 to 2 seconds to help increase the stretch of tight tissues.

Old Rule Applies
Deep squatting may not suit everyone. If you have knee or back pain in this position there may be a problem that requires medical care. The old rule applies. If it hurts don’t do it. Go slow and work your way down within your limits.
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-AR

The IDEA World 2011 Workout!

2011-08-15T16:11:00.000-07:00

Check out this awesome and entertaining video by my friends & colleagues, Sean Croxton, CMTA of Underground Wellness and Josh Trent, CPT, CMTA of Wellness Force (both in San Diego, CA) as they make a visit to the IDEA World Fitness Convention in Los Angeles. Guest appearances by my very good friend, colleague and San Diego State Aztec brother, Todd Durkin, CSCS - owner of Fitness Quest 10 (San Diego), Brett Klika, CSCS - Fitness Quest 10, Josh Henkin, CSCS - owner & founder of Ultimate Sandbag Training and more. Check it out!

Enjoy!

-AR

The Coolest Dog In the World

2011-08-11T12:42:00.000-07:00

Check out this awesome video of "the coolest dog in the world". Well, almost the coolest dog in the world because I think my dog is the coolest!

Enjoy.

-AR

Conquer the Challenge

2011-08-10T13:34:00.000-07:00

The other day I was in the middle of designing a program for one of my fitness classes. During that time, I was contemplating the exercise selection and the sequencing. I decided to intersperse challenging exercises with others that weren't too tough to handle.

Challenging exercises like Burpees, split jumps, Judo push-ups, inchworms/walkouts...to name a few.

Once the class started, we went through our warm-up progressions and explained the exercise sequence & protocol.

These were the instructions that I presented:

"Here is a list of 10 exercises. Perform each exercise for 40 reps in sequence. Use as little rest as possible making sure that all reps are completed. Before you move on to your next exercise, keep in mind that you must finish all 40 reps. You will have 20-minutes to complete as many rounds as possible. Keep good form, no partial reps, work fast, work hard and be efficient in your quality of work!"

So there is was. The stage was set and it was time to unleash the beasts!

As the class started their 40-rep challenge, I saw beads of sweat start pouring down some furrowed brows. Sweat marks were becoming more evident on the backs of people's shirts. I'd hear huffing & puffing and the occasional grunts & growls to get through each rep.

There was no doubt that these guys were pushing it hard!

At the end of the 20-minutes, some lay there on the floor celebrating the fact that the challenge was over. Others were hunched over, hands on their knees as they caught their breath.

"Hey everyone. I know those 20-minutes weren't easy and I know most of you, if not all of you, are tired. I get it!", I told the class. Then came the best part (which Martin Rooney once said at a conference I attended which stuck with me). I then told the class, "Just because you're tired doesn't mean you have to look tired! So stand up, walk around and look like you're ready to conquer any obstacle that stands in your way!"

Speaking of obstacles, I then asked my class if they followed the instructions that I gave them in regards to the sequencing of exercises. To my surprise, half of the class came back & said that they skipped a few exercises in order to do the EASY ones first!

Are you kidding me?!

There was a big & logical reason why I told my class to go in sequence!

It's about more than just paying attention to detail & follow-through - both things that half the class missed out on!

Let's cut to the chase and get the point I'm trying to make.

Performing the exercises in sequence was a lesson to reinforce the following:

To face the challenge of demanding/difficult exercises head-on without hesitation
Understand that conquering the challenge of 40 reps would be possible by figuring out a plan of attack - 'a map of succession' as I call it
Realize that obstacles (no matter how big or small) will come in many shapes and sizes
Never underestimate your ability to succeed and overcome perceived limitations
Doing something difficult & challenging will give you that experience so that you may do it more efficiently if it ever arises again
Appreciate the fact that facing any challenge and/or obstacle is about living life in the real world

The key points above can be applied to many facets of our lives. As we aim to better our lives, mentally, physically, emotionally and spiritually, we must understand that we will face many challenges that will stand before us. Like a wall that stands tall, it's our duty & responsibility to find a way around it or go through it.

It's about breaking down barriers that holds us back from achieving our true potential to create & embrace great things!

If getting ahead in life is the game we play, how would you ever expect to move forward by doing the EASY things first?

Whether it's getting a job promotion, buying a new home, starting up a new business, moving to a new location, asking out the girl of your dreams - all of these things aren't easy to do. But we ALWAYS find a way to get these things done and reap the rewards of making the impossible possible!

Life is hard, no doubt! And it throws curveballs at us all the time.

However, there comes a time where we can seize the moment and 'conquer the challenge' before us. It's just a matter of bringing out the bats, having an offensive plan of attack, and hitting all of the curveballs out of the park!

-AR

How to Master the Perfect Push-up

2011-08-04T12:58:00.000-07:00

I don't know what's up with people these days but every time I observe someone perform push-ups, it resembles some other foreign movement (sometimes it looks like 'humping the floor') which isn't anything close to being what I call "the perfect push-up". I most cases, and I do mean about 80-90% of the time, form & technique is out the window.

The person's head is hanging down - chin down to their chest.

The hips drop down to the floor causing severe low back extension - this isn't Yoga folks, so what's up with the Cobra Pose?!

The hands are way out in front and the elbows flare outward into a "T" position.

I even sometimes see regressions - push-ups on the knees with the butt up in the air. Despite the 'bowing' movement and the partial reps, this move doesn't cut it close to being the "perfect push-up!
Here's a 5-step primer to help improve your form & technique and get you on the road to mastering the perfect push-up.

Maintain a neutral spine by keeping your head up & looking forward (down to the floor). Maintain a stiff upper back while bracing your head throughout the movement. If the heads drops, your upper back will sag.
Brace your abs. Ever been punched in the stomach? If you have, then you know it's not a pleasant experience. In this case, given a warning about getting punched in the midsection, brace your abs hard, as if you want to minimize the impact of force if you were getting punched. Bracing the abs also assists in keeping the hips parallel to the floor as well as preventing any bowing movement of your mid back.
Make sure the knuckles of your hands are directly under your shoulders. This will maintain an optimal position to maintain shoulder stability thus allowing your chest to take the grunt of the work as it should.
Focus on squeezing the shoulder blades at the bottom of the movement. As you push the floor away from you, roll the shoulder blades back out.
During the push phase, explode back up to your starting position keeping your elbows in tight next to the rib cage. Often times I see people who let their elbows bow out to the sides. If you were to take an aerial view from the top, their set-up would look like the letter "T". The ideal set-up should look like an arrow.

So there you have it. A solid 5-step plan to help you crank out some awesome, textbook push-ups.

For more awesome info on developing the push-up, be sure to check out this informative article that I came across on T-Nation by clicking HERE!

Time to get it done!

-AR

How Far Can You Go?

2011-07-25T12:40:00.000-07:00

"You're either getting better, or you're getting worse! There is no staying the same!" - Robert dos Remedios

When I heard that quote from my friend and colleague, Robert dos Remedios, CSCS - Head Strength Coach at College of the Canyons (Santa Clarita, CA) & author of "Cardio Strength Training", it really struck a cord.

As we age & get older, how would we ever expect to get better, or improve in any aspect of our lives if we kept things the same? How would we 'graduate' to the next level without the constant learning of complexity to challenge our mind, body & soul?

I've been in the fitness biz for over 20 years and I must say that I've heard hundreds, if not thousands of EXCUSES as to why people choose to stay as they are - maintenance mode. Keeping things as is.

Do me a favor and re-read the quote above!

Simply put....

WE NEED TO STOP MAKING EXCUSES AND START TAKING ACTION TO BETTER OURSELVES!

Check out this informative and awesome guest blog written by my friend and colleague, Martin Rooney, CSCS - owner & founder of Training for Warriors and Parisi Speed School. Martin shares his view on taking on the things that we've never done before in order to reap the benefits of the experience and the wisdom that comes in doing so.

It's time to take it to the next level!

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My father and I were once in a marina and I saw a boat that was the perfect definition of the word “irony.” The boat was up on cinder blocks and looked as though it had been out of the water for years. The ironic name of the boat was “Momentum.” This humorous sight was actually an important reminder that you can never gain momentum if you don’t start moving (and the place I discovered Rooney Rule #7).

All too often it is easier to just stay where we are. Many of us, as surprising as it may sound, are actually holding ourselves back from success! If you want to gain some momentum toward where you want to go, you have to give up your old ways and dare to do something new.

“The important thing is this: to be able at any moment to sacrifice what we are for what we could become.” - Charles Dubois

Over the last year, the response about my book, Ultimate Warrior Workouts demonstrated how important my physical and mental warrior challenges are for everyone. I have been receiving emails from around the world from people that have taken many of these challenges and every correspondence has been positive. There has been, however, a common theme: The people didn’t know what they were or were not able to do until they tried. This proved to me that the single most important way to take on a challenge is to stop worrying about failure and take immediate ACTION.

“Only those who risk going too far can possibly find out how far they can go.” - T.S. Elliot

When was the last time you got too motivated? When was the last time that you ate too well? Have you ever been accused of being too optimistic or had too good of a training session? Did anyone ever tell you that you are too strong? If your answer is "never" or "no", then you still have more risks to take to see how great you can become. My Warrior Challenges are a great vehicle to get you started. Pick one, see what you can do, and then use that same inspiration to take on another challenge during your day. I promise that once you have tried and felt the soreness from the pushups, dips or chins, some challenge at work or home will be much easier to attack.

“I am always doing that which I can not do in order that I may learn how to do it.” - Pablo Picasso

Too many of us also stop from attempting something new because we state that we don’t know how to do it. That is the whole point of the challenges in the first place! The only way to start doing something you don’t know how to do is by starting doing it. Don’t forget that simple success maxim.

"You have to go out on a limb sometimes, because that is where the fruit is.” - Will Rodgers

This week my mental challenge is to take what you consider a risk. Invest in a new book. Start a new class or add something new to your diet. If you take some risk this week and achieve new heights, you will feel happy. If you attempt something new and don’t succeed you will still be wiser for the next attempt. In any case, you will be a winner with some momentum moving you forward.

Now it is up to you, to see 'how far you can go'….
__________

-AR

Appearance Is a Consequence of Fitness

2011-07-20T23:08:00.000-07:00

If you perform "half-assed quality" work, you can expect see "half-assed results"!

Movement quality should never be sacrificed in order to get a faster workout. In fact, faster workouts should push the boundaries to perfect as many full range of motion (ROM) reps within a specified time period while monitoring and tracking improvements. Partial reps, or "cheating", isn't going to cut it.

In the health & fitness world, the word 'lazy' is one that I like to categorize with 'complacent' and 'comfortable'. Doing the same things day in, day out, week after week with no change and no challenge. In a quest for constant improvement, we need to break away from the 'comfortable complacency of laziness' that gets ingrained into our minds - which sucks the life out of our good-willed intentions to do more. To do things that require hard work, increased effort, putting some muscle into it, elbow grease, or as I like to say....'intestinal fortitude'!

"Appearance is a Consequence of Fitness" - Mark Twight

This is a quote which has a personal impact and embodies the overall essence of what my training world encompasses. The notion that appearance is the consequence of fitness.

Think about it.

Just think of what someone's appearance would look like by performing "partial reps", better yet someone who doesn't exercise vs. someone who did the opposite and performed high-caliber work at full ROM! Would it be safe to say that one would have increased muscle mass? Lower body fat percentage? How about increased strength & power?

Not too many people will grasp the concept of the quote above. However, it does make sense that a good foundation based on the solid principle of 'true fitness' does lead to good appearance. It's more than just about strength, more muscle mass or low body fat. It's about performance, endurance, power, balance, coordination, speed, agility and quickness.

To obtain 'true fitness', once needs to excel in all of these areas. Not just one! Excelling in all of these areas thus leads to better appearance.

Fitness is not the end result of appearance, but rather, the other way around!

-AR

Quality

2011-07-19T16:47:00.000-07:00

This is an awesome guest blog by Mark Twight, founder of Gym Jones, where he trains athletes, military personnel, and others for whom fitness goes beyond appearance. Twight was the man behind the scenes to train the cast & crew for the movie "300".
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"You could get through workouts a lot faster if you didn't actually have to do them."

Some "fitness" folks like to quote the Henry Rollins phrase, "two hundred pounds is always two hundred pounds." At Gym Jones we say that, to ensure valid measurement, a yardstick must be one yard long and two hundred pounds is only that when moved through a complete range of motion - regardless of the speed at which it moves.

Fresh from quoting the man whose music they probably hate, those same folks mouth off about ideal range of movement and quality of work but unless those ideals manifest as action they're meaningless. No matter how hopeful the words, if the chin does not rise significantly higher than the bar then it's not considered a pull-up - kipping or otherwise - because the weight has not been moved through its maximum possible trajectory; the potential energy has not been fully expressed.

As our training group grew during the last year, we noticed that in the quest for faster times work quality was easily sacrificed. Such may be unconscious behavior, but I like to call it 'cheating'. When movement quality declined, I couldn't use the stopwatch to monitor improvements because other parameters must be fixed for the time to be relevant:

If the load is fixed and the range of motion (ROM) is always the same, then posting a faster or slower time is useful knowledge. If the load is fixed but the ROM is shortened, a second variable has been introduced and knowing the time is no longer useful.

Some argue that movements executed quickly lead to a higher power output and that if ROM is sacrificedalong the way, the trade-off is worth it. Yes, power output will be greater but the athlete who cuts ROM short and finishes faster is not doing the same workout as the athlete who pulls and pushes through complete ROM. If two athletes aren't playing the same game by the same rules, any comparison of the results lacks meaning. And there is no reason NOT to execute movements completely even when doing multiple reps for time. Putting a full kip on the pull-up, still not getting the head above the bar and calling it good is about as lame as it gets.

Understand that I am not arguing against kipping, wiggling or squirming to get 1 rep done. I'm simply stating that in our gym we don't count incomplete reps no matter how good the athlete's intention. Athletes shortcut reps because it's easier to do less than it is to do more and that's cheating....or at best, 'lazy'.

If we accept "chicken necking" instead of a proper pull-up (because it's 90% complete and more reps can be done faster thus increasing the power requirement), the natural conclusion is accepting speedily executed but partial squats. What we allow ourselves to settle for is largely dependent on our goals and the strength of our character.

It's up to the individual to figure out why he/she is doing something and to accept responsibility for those choices and actions.

Figure it out!

By nature mankind is comparative. We like to see where we fit into the scheme of things. If fitness is important, then timed or scored workouts are a lens through which we may see ourselves in a larger context. For this comparison to be meaningful, we all have to be doing the same thing. For example, track events: run a fixed distance. In the realm of gym fitness, rowing on the Concept II fills a similar role - there's no way to cheat it: 5000 meters is 5000 meters no matter how you get there. But when it comes to couplets, triplets, and chippers requiring a variety of movements, the execution of which may be "interpreted" as valid comparison among individuals is contingent on a fixed set of parameters.

At Gym Jones we use the following rules to ensure work quality:

Pull-ups: Elbows must pass behind centerline of the body, if this happens the entire head rises above the bar, active shoulder position at bottom (as opposed to full dead hang)
Push-ups: Chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move
Squats: Thighs must be parallel to floor (at minimum) in the bottom position, full extension at the top of the movement
Lunges: Trailing knee must "kiss" the ground but may not support any weight
Push-Press and Thruster: Arms must lock out overhead, hips displace horizontally to the rear to initiate recovery of the weight, Thruster includes all attributes of a proper squat
Kettlebell or Dumbell Swing: Weight must be raised higher than the head (arms about 45 degrees)
Box Jump: Once established on the box the athlete must stand up completely, whether jumping for reps or max height taking steps to gain momentum is not permitted
Ball Slam: Full extension at the top with hips forward, ball must actually be slammed (imagine that), catching it on the bounce is better style, rounded back not permitted during recovery
Burpees: Includes a proper push-up, explosive finish (jump), overhead clap, and feet remain together throughout movement to ensure maximum hip displacement
Wall Slam: Full squat required, ball must hit target
Dips: Upper arm must be parallel to the floor (at minimum) in the bottom position, arms lock out in full extension at the top

When everyone agrees on the rules the outcomes may be compared and relevant conclusions drawn. Strict standards prevent misrepresentation and the speculation that follows.

We train in preparation for sport-specific tests or work-related challenges. We don't train for the sake of it or because conditioning is our sport or hobby. We don't do this because we want to look a certain way or to lose weight (these are consequences).

We suffer during training to improve ourselves physically and psychologically and we measure those improvements on mountains, on frozen waterfalls, in burning buildings, facing cunning adversaries, on the battlefield, on the mat and in the cage.

Because these tests occur outside the gym, in the real world, we don't compete in the gym. We work hard, and we work together to make the sum greater than its individual parts. Cheating won't help you get where you want to go.....so I enforce 'quality' all of the time.

That's my yardstick! How long is yours?
__________

-AR

How to Survive an Ass-Kickin'!

2011-07-06T18:09:00.000-07:00

"Run fast! Run away from the man with the machete!"

Those were the infamous words spoken by my good friend, colleague, elite trainer and strength coach, Luka Hocevar, CSCS - owner of Hocevar Performance, during one of the group orientations for about 15 boot camp newbies.

In subliminal terms, what he was actually saying was "you better amp it up and kick ass in the process....or get your ass kicked!"

And no....I'm not talkin' donkeys either!

Little did these newbies know what they were getting into upon showing up for their first boot camp workout session. A few had somewhat of an idea as they sat there and watched one of our regular boot camp sessions beforehand. People were sweating, screaming, hootin' & hollerin' - the energy was definitely on red alert status and people were feeling awesome!

Everyone was 'kickin' ass'!

I've always been a fan of quick, effective, high-intensity workouts. Notice I didn't say "easy", as in "quick & easy", which really makes no sense if you ask me. Especially if you're looking to elevate your game to the next level. I mean, when was the last time you heard someone say, "Today I'm gonna do some sandbag slams or some heavy rope slams....but I'm going to take it easy! Tomorrow, I'm gonna hit the Prowler....but I plan to take it easy as well."

What the....? How does what work?

What should be said is everything above but instead of "taking it easy", "I'm gonna kick ass doing it!"

Just think of the mental shift that takes place when you say those words! It takes you to a whole new dimension when it comes to training and putting in work - work that elevates your ground game thus resulting in better gains, increases in strength, speed, agility, quickness, power, etc.

Getting your ass-kicked in the process is a rite of passage - just like earning your stripes, which simply means that you do something to prove that you have the skills or ability for a particular job or rank. It doesn't signify fear nor intimidation if used in this context. Rather it says that you've gone through the depths of trials and tribulations to overcome all obstacles that stood in your way!

Many times I've told my myself that I was going to do such & such and kick my own ass! What that really translates to is that my workout would be brutal, it would be tough - but I looked forward to the challenge. A challenge of sorts that would break me down in order to build me up!

Makes sense, right?

Take weight training for example. Ever had a moment when you lifted so much that you were sore for a couple of days? Of course you have! We all have. As the soreness subsided and you started to get more consistent workouts under your belt, chances are you noticed your resistance go up. Not only that, but you were also getting stronger, leaner and your muscle soreness would do away or wouldn't be as persistent as it was when you first started training.

Then you try something new - different movement patterns, increased work loads & time under tension, faster tempo, activation of smaller stabilizer muscles, etc. Before you know it....BAM!!

Muscle soreness!

*Side note - Now, let's be smart about this. If you're sore, you don't just want to sit back and not do anything! That's the worst thing you can do. The trick is to move around - stretch, foam roll, go for a walk, etc.

In the midst of knowing that this soreness was a result from "getting your ass kicked", I'm going to share with you some tips on how to survive an ass-kickin' and live to tell about it!

Some ass-kickin' survival manuals may sound something like this:

First - Come to realize that the ass-kickin' you are about to get is not your fault!
Second - Get mentally focused on what to expect - or at least try to because chances are the ass-kickin' you'll be getting is something that you won't expect! "Man, I didn't see that coming!" (Yes you did! Don't try & deny it!)
Third - Dress for the occasion - it doesn't matter what you really wear because it's all going to get sweaty, smelly & nasty anyway! Just make sure your laces are nice & tight!
Fourth - Put in some work! Remember, ideal work is NOT doing 2-3 partial push-ups and calling it a day. If that's the case, you may as well follow it up with 2-3 partial squats and 2-3 half bicep curls inside the squat rack and call it good!

Don't believe any of the crap mentioned above!

In all honesty, here's how to really survive an ass-kickin!

Stay consistent
Know your limitations
Train hard, put forth an all-out effort and don't cheat yourself short
Make steady progress as challenges come your way
Improve 1% each day - 1 more rep, 1 sec. more, 1 lb. more than the previous load, etc.
Always learn something new each day - this not only applies to the gym, but life in general
Seek opportunities to improve - physically, mentally, emotionally, spiritually
Remove negativity from your life - things that hold you back or bring you down (yes, this includes people who are always bashing you and are a bad influence - get them out of your life!)
Eat right - you can't mess around with your nutrition, especially when it comes to getting kick-ass results!
Recovery - this is just as important as training - get 6-8 hours of sleep, get a massage, foam roll, take care of your soft tissue
Be good to yourself - reward yourself for a job well done and for doing the things above!
Keep kicking ass in all that you do!

The evolution of an ancient ass-kickin'! Not much has changed!

As long as you follow the steps above, no matter how hard of an ass-kickin' is handed to you on a platter, you will survive and live to tell about it! The key is to stay positive, become consistent with your workouts, constantly challenge yourself and overcome those obstacles when it comes to your training programs, eat right, & get optimal recovery. Do this and I can honestly say that you will improve & get better!

I guarantee it!

Never fear an ass-kickin'! It could be one of the best things to happen to you!

I know it is for me!

-AR

One Man - One Jar of Nutella

2011-06-29T16:09:00.000-07:00

Nutella - 750g jar, over 4,000 calories, 200g of fat and over 400g of sugar.

How do I fuel my day? Not like this....that's for sure!

There's no messing around when it comes to your nutrition. As I like to say, 'Eat clean to get lean!'

Eating Nutella is NOT the answer folks!

-AR

TFW - The Most "Outlawed' Exercise

2011-06-29T11:57:00.000-07:00

Check out this awesome, informative and entertaining video featuring my good friend and colleague Martin Rooney, CSCS - owner & founder of Training for Warriors, as he performs one of the most "outlawed" exercises in the gym - the Overhead Press!

Sit back, relax & enjoy the video.

-AR

DO WORK!

2011-06-28T13:11:00.000-07:00

GOD created man to DO WORK!

Work is man’s greatest duty!
Work is man’s most dependable function.
Man is nothing,
He can do nothing,
Achieve nothing,
Fulfill nothing without work!

If you're poor - do work.

If you're rich - do work.
If failure discourages you - do work.
If success encourages you - do work.

You have been burned with unfair responsibilities - do work.
You have been entrusted with deserving responsibilities - do work.
You have not been paid fairly - do work.
You have been paid handsomely - do work.

"The only place where SUCCESS comes before WORK....is in the dictionary!" - Vince Lombardi

-AR

Summer Is Here - Are You Beach Ready?

2011-06-21T11:10:00.000-07:00

Well folks, today is the official 1st day of summer! Some of you have been hitting your workouts pretty hard and consistently which has resulted in a lean, muscular physique.

Others may be saying, “Holy Moly! It can't believe Summer is already here! I still have 15 pounds to lose. Time to hit the elliptical!”

For those of you keeping score, this comes to 52,500 calories (3500 calories multiplied by 15 pounds). To burn that many calories, that will take you about 70 hours on that lovely machine: 2 hours a day for over a month.

I wish you the best of luck with that!

Cardio is great if you're training for an event that requires cardiovascular endurance. It's also great as a supplemental exercise when you're trying to shed pounds. However, it's NOT a great tool for getting rid of excess weight.

Why? Here are 4 reasons:

Anything you can do for an hour straight is, by definition, low-intensity (steady state)
Once you stop, calorie burning is over; all of that stuff you've read about the continuing post-workout 'afterburn' has been debunked
An hour straight of repetitive motion of anything leads to overuse injuries
You don't build lean muscle tissue or “tone up” from low-intensity cardiovascular exercise

If you're looking to torch body fat and build lean muscle, then you MUST step up your game and take your training to the next level! Period!

Don't be a victim to poor training practices as this will get you nowhere. Trust me! I see this all of the time. People who mean well and are eager to change their physique and lifestyle yet they neglect the importance of creating change.

People who are avid exercisers yet still look the same way as they did a year or two ago is a result of doing the same things/activities over & over again. Your body adapts to the stimulus that is being applied and becomes efficient at maintaining the muscle & fat you currently have.

If you're looking to drop a few lbs. (which about 90% of people are) and develop lean muscle, then you'll need to revamp your training program from being 'easy' to more 'challenging'.

That's right! This means that you'll actually have to work to see results! Things like HIIT, Tabatas, Compound Exercises, Hybrids, Complexes, etc.

Let's not forget the importance of good, clean nutrition. Remember, six-pack abs are made in the kitchen, NOT the gym! As I say, "Eat CLEAN to get LEAN!"

Eat protein with every meal
Increase your intake of greens and veggies
Limit/decrease your starchy carbs - pasta, white rice, breads, cereals, etc
Eats carbs in the morning and right after your workouts
Eliminate all junk and processed foods - cookies, donuts, candies, pastries, etc.
Eat healthy fats - fish oil, nuts/nut butters, seeds, olive and coconut oil, avocados
Drink at least half your body weight in ounces of water every day

Summer is here! Some of you are already good to go for the beach!

For the remainder of you....it's time to step it up so that we can get you beach ready as well. It's never to late to take it to the next level.

CRANK IT!!

-AR

It's Never Too Late To Start Exercising

2011-06-09T13:39:00.000-07:00

So....you think it's too late to start exercising, huh? Think again!

The time to start is NOW!

GET IT DONE!!

-AR

Mississippi Hand Grabbin'

2011-06-07T10:42:00.000-07:00

"To understand the world, you must first understand a place like Mississippi" - William Faulkner

With that being said, how 'bout we do some hand grabbin'....for some catfish?!

Enjoy!

-AR

The Mob Rule of Sugar

2011-06-06T23:27:00.000-07:00

Most people will insist, "I'm not addicted to sugar. I can quit eating sugar anytime I want."

Really? Prove it! See if you can go sugar-free for just 5 days! I challenge you!

That's a real eye-opener for most people, because even if they have the determination to attempt such an experiment, most soon find themselves crawling back to the pantry, desperately seeking a soda beverage loaded with high-fructose corn syrup (liquid sugar) to end their withdrawal symptoms.

The truth is, most American consumers are so addicted to sugar that they will deny their addictions in the same way that a heroin or crack addict might.

I don't mean that kind of 'crack'....but that kind of crack does kill!

So watch your ass, literally!

When it comes down to it, sugar controls an addicts behavior. If they don't have their sugar in the morning (in their coffee, pancakes and cereals), sugar at lunch (salad dressings, pasta sauce, sodas and fast food) and sugar at dinner (ketchup and BBQ sauce, virtually all restaurant foods), then they suffer serious withdrawal symptoms and go crazy with moodiness and irritability. They start blaming everyone around them for silly things, and they may even become sweaty and light-headed.

Crazy, isn't it? That's what happens when you take a substance out of nature and refine it to maximize its chemical surface area and biological activity. Cocaine is a drug that's refined from coca leaves. Opium is a drug that's refined from poppies. And sugar is a drug that's refined from sugarcane. And while we have a "war on drugs" against cocaine and heroin, our taxpayer dollars actually subsidize the sugar industry, making refined white sugar cheap and widely available to the entire population so that everyone can be equally hooked.

Refined white sugar is a pleasure drug! If you don't believe me, just put a spoonful on your tongue and observe the instantaneous effects. You'll experience a warming, comfortable feeling that makes you feel safe and happy. They're not called "comfort foods" by accident.

Sugar is, essentially, a legalized recreational drug that's socially acceptable to consume. And yet, just like other drugs, it can:

Destroy a person's health over time
Rot out teeth
Disrupt normal brain function
Promote heart disease
Directly cause diabetes and obesity

The argument that "street drugs are outlawed because they're dangerous to a person's health" falls flat on its face when you consider what sugar does to the human body. It's a lot more dangerous than marijuana, for example, and yet marijuana is illegal to possess or consume.

Isn't it curious how, in modern society, we fight a war against certain drugs (like marijuana & cocaine) yet subsidize others (like sugar)? The difference, of course, is that the sugar industry has a powerful political lobby and is universally abused by virtually the entire population.

Drugs that are abused by only a few (such as heroin) get outlawed, while drugs that are abused by everyone (such as caffeine and sugar) receive legal immunity.

It's mob rule....

...and the mob is addicted to sugar!

-AR

Killer 10-Minute Workouts - Sandbag Complexes

2011-05-31T11:54:00.000-07:00

Complexes, chains, or hybrids have been used by Olympic lifters for decades to help prevent overuse injuries and build better general physical preparedness and improve all round fitness levels. You can also use complexes to prepare for the real work of your training session. The goal with complexes is to do a wide array of functional movement patterns to develop muscle balance, explosive power, strength while training in multiple planes.

When it really comes down to it, complexes are a great way to get a lot of work into a short amount of time which at the end of the day turns your body into a metabolic fat-burning machine!

The video below demonstrates 3 complexes with a sandbag, which are perfect for a quick workout. Check out this 3-tier complex:

There's no excuse for not having a sandbag to train with!

BRING IT!!

-AR

Balance Through Constant Learning

2011-05-18T11:54:00.000-07:00

Balance is so popular these days.

We hear about it all the time - the broad concept of 'work-life balance' in which we include proper prioritizing between "work" on one hand, and "life" (spiritual development, family, health, pleasure and leisure) on the other.

We all preach about it, the “perfect” situation. We look for it, focusing on doing more of this or less of that.

Balance can only be found in retrospect.

Every time you choose, you lean towards one side. That’s what life is - CONSTANT LEARNING!

You have moments with disproportionate sadness, followed by moments with disproportionate happiness.

That’s what the quest is all about.

You can’t feel balance. But we know it's there - it's always around us.

Look backwards. Have you really had such an imbalanced life?

The bottom line is this - It’s OK to lean. By following your now’s, they’ll know how to make it even....thus creating BALANCE.

-AR

Sitting Is Killing You!

2011-05-11T09:03:00.000-07:00

As we enter the second decade of the 21st century, there is one thing nearly all modern Americans have in common...

We sit all the time!

Though our great shift towards computer-based work has done great things for productivity, it has, unfortunately, done terrible things for our health.

From increased risk of heart disease and obesity in the long term, to sharply hampered cholesterol maintenance in the short term, the negative health effects of sitting are starting to weigh heavily against the benefits. Even the medical field – the greatest advocates and reducing sitting time – is plagued by this new health issue. Though doctors and nurses get plenty of walking time, it usually falls to the secretaries, billers, and coders to do all the sitting.

As we can see.....

SOMETHING HAS TO CHANGE!

-AR

The Inspire Millions Challenge - Friday Fun Day 2-Minute Challenge

2011-05-06T10:08:00.000-07:00

Do you have 2-minutes to squeeze in a quick workout? Of course you do. I mean, who doesn't have 2-minutes out of their 24-hour schedule?!

C'mon....it's only 2-minutes!

The cool thing about this 2-minute challenge is that the only equipment you need is:

a sports cord/resistance band
a few books
120 seconds of your free time
your body and a smile!

It can be done anywhere - at home, in your backyard, at the park, at the beach.....you name it, you can do it.

To compliment yesterday's blog post about 'The Inspire Millions Challenge', this 2-minute challenge was designed and created by my friends & colleagues Sean Croxton, CMTA - of Underground Wellness and Brett Klika, CSCS - of Fitness Quest 10 and brettklika.com.

The workout consists of 4 exercises:

Reverse Lunges w/ Resisted Retractions - 40 seconds
Resisted Wood Chops - 20 seconds each side
Book Agility - 20 seconds
Surfers - 20 seconds

Check it out:

Let's do this & get it done!

-AR

The Inspire Millions Challenge

2011-05-05T09:52:00.000-07:00

As most of you already know, we have a big epidemic that's happening in our country. An epidemic that's killing us & our children. It's making us fat, weak, lazy and sedentary. It shows no mercy and will keep doing so until we 'decide' to do something differently. It's time we so something about it!

We need to create change for the better.

We need to get healthy - physically, mentally, emotionally and spiritually.

We need to start moving the way our bodies were designed to move.

We need to start living for ourselves.

We need to educate ourselves about the dangers of the toxic, poisonous, processed, man-made foods that are wreaking havoc to our bodies.

We need to 'make the time' to incorporate exercise into our lives on a daily basis.

Simply put....

WE NEED TO STOP MAKING EXCUSES AND START TAKING ACTION TO BETTER OURSELVES!

So, what can you do about it? Here's a start....

Check out this guest blog & video that was created by my friends and colleagues, Sean Croxton, CMTA - of Underground Wellness and Brett Klika, CSCS - of Fitness Quest 10 and brettklika.com.

Sean & Brett present to you "The Inspire Millions Challenge"!
__________

Americans are no longer chubby, portly, or overweight.

We are corpulent, obese, and rotund. We don’t move like humans are supposed to move.

We don’t eat like humans are supposed to eat. We are not just merely dying from this plight, we are suffering.

What would happen to a Cheetah if we fed it Cheetos and made it sit idle? It would get sick. It would get depressed It would develop pain. And it would die.

Why? Because Cheetos are not what Cheetahs are supposed to eat, and sitting idle is not what cheetahs are supposed to do.

As cruel as the above treatment may seem to an animal, many Americans live, embrace, and defend their “right” to this scenario. After all, there is a robust, nearly unchallenged industrial machine to support it. Unchallenged, until now.

This is a call to action.

A much higher calling than sculpting a six-pack, toning thighs, selling gym memberships or slinging miracle supplements.

It’s a call for our society to lift each other up off the couch and move.

It is a call to educate each other to eat food instead of chemicals.

It is a call to INSPIRE MILLIONS to stop suffering and live like humans are designed to live.

You don’t have to be a personal trainer, life coach, or physician to grab a loved-ones hand and say “let’s go for a walk”. How do you know if you are walking fast and far enough? When someone no longer needs to pull you off the couch to go for a walk. You don’t have to be a dietician, nutritionist, or chef to select food that is actually “food” and not merely a chemically-induced taste. How do you know what “real food” is? The ingredients list should be the food itself. For meat, well, if you know what the animal’s name was prior to being on your plate, it’s probably safe to eat.

We don’t have to be hot, ripped, toned, shredded, sculpted, or beautiful. We need men, women, and children to get off the couch, stop eating poison, and get out of pain. Everyone can contribute. Do something today, right now to change the way you live or INSPIRE someone else to do the same. It may not happen overnight, it may take time. Person by person, household by household, city by city, state by state.

Working together, we can stand up and INSPIRE MILLIONS to be happy, healthy and pain free. After all, that’s how humans are supposed to live.
__________

The time has come to take ACTION! Let's do this!

-AR

Breaking Out of Your Comfort Zone

2011-05-03T12:58:00.000-07:00

Just over a week ago, my little brother and I decided to hit the gym as I was down in California visiting my family. We were both having a rough week and needed to 'de-stress' in order to shake off the negative vibe cobwebs.

I had a feeling that my brother had formulated in his mind that we'd be counting reps and peforming reps out on the weightroom floor. Little did he know that we'd be knocking it out in the gym's 'training studio'.

In there was a FreeMotion Dual Cable Cross, dumbbells, BOSU balance trainers, stretch/exercise mats, stability balls and medicine balls. Add my interval timer....and we had a recipe for a kickass workout!

To make a long story short, my brother and I cranked out a HIIT workout in under 40-minutes which included soft tissue work, dynamic warmup/movement prep, 3 groups of 4 exercises performed in 40/20 intervals and a 20/10 Tabata Finisher consisting of glute bridge marching, planks and side planks!

When we were done, my bro told me that the workout we did was fresh, new and it was something that he had never seen done before at this particular gym....EVER!!

That got me thinking.

If this type of workout and/or training has never been done before, then what are the majority of the members doing? What are they spending their time with?

I'll tell you.

They're spending their time doing the same thing they did in their last workout session. How do I know? Because no matter what 'big box club' I walk into, I see the same activities being performed and I also see the same look on the faces of the people doing them - boredom, frustration, some even look angry and demoralized.

Funny as it may seem, despite being in another state and seeing different people, the outlook on personal progression in terms of the exercises and protocols that these people are doing in the gym is almost always the same, hence the lack of results! Things such as long, boring, steady state cardio, single-joint isolation or body part training and lots of work on resistance machines that force you to sit.

The problem is quite simple - people have a fear of breaking out of their 'comfort zone'.

I’ll start by declaring your comfort zone – it's not just a physical zone, but also a state of mind – in which you're 'comfortable'. It could be your home, your room or somewhere else. Note that you're not pressured when you're in your comfort zone, and you have total control over the situation. When you’re in your comfort zone, you're familiar with the environment and NOTHING IS NEW!

Self-growth (whether it's physical, mental, or spiritual) occurs OUT of your comfort zone! When you're in your comfort zone, you're not learning nor growing! Doing what you already do will not get you forward. In order to grow, you MUST do the things that you don’t do now.

The way I like to put it - getting out of your comfort zone is 'where the magic happens'!

If you expect to see any type of physiological progress and results, you must step out of your comfort zone - whether it's fat loss, lean muscle growth, losing the 'muffin-top', fitting into your dream pair of jeans, etc.

If you do the same, you get the same! If you want to see change, you need to create change!

Simply put, you need to get comfortable with getting uncomfortable!

In the case of my workout with my brother, I took him out of his comfort zone and we both worked hard! We were huffing it, breaking a sweat and felt our hearts pounding in our chest!

Was it easy? Hardly!

Did we enjoy the workout? Depends on what the exercise was! Just kidding. Of course we did.

However, we both knew that in order to take it to the next level, we had to dig deep and give it our 100% effort as best we could - we needed to go above & beyond to what felt comfortable!

In the end, we survived 40-minutes of mayhem and madness. We also reaped the benefits of the workout as our reward was an elevated metabolism, we torched body fat, stimulated our lean muscle growth potential and we both felt a surge of energy which impacted the rest of our day for the better!

All of this through the simple concept of getting 'comfortable with getting uncomfortable'!

Whether it's your training, diet/nutrition, applying for a job, asking out the girl of your dreams, you need to break out of your comfort zone if you plan to get ahead and see results.

Think about every achievement that you've gained in your life – I bet most if not all of them are the result of doing something new, rather than sticking to your old habits.

So, what experiences will you create today?

-AR

What's Your Excuse?

2011-05-03T08:06:00.000-07:00

Did you get your workout in today? If not.....what's your excuse?!

Get it done! NO EXCUSES!

-AR

Predator or Prey: Time To Eat or Be Eaten

2011-04-19T10:21:00.000-07:00

Do you ever see those National Geographic TV shows that show lions, tigers and cheetahs chasing after their prey? You know, the ones that look this this?

Yeah! That's no joke, is it?! It's a matter of life or death!

As I say, "It's time to eat....or be eaten!"

Every time I see footage like this, I'm amazed at how fast the chase goes for - it's quick and doesn't last long! Just minutes! Once the foot race is on, the question is 'who will be the last one standing'?!

Let's take a look at the picture above from a physiological perspective.

It all starts with the predator seeking their prey. Once they spot it, they start to muster up their master plan of attack:

'Should I attack from the side? From the rear? Go high or low? Then crank it up & go for the kill?

If this be case, the predator must induce a 'high-intensity' attack to be successful. They must be lightning fast, quick to the draw and crank up their effort beyond levels of comfort. In doing so, the end result will yield a reward of a meal. A meal that was earned through hard work and determination!

Having that 'nonchalant' approach and letting their prey escape to live another day, well, that leads to nothing! No reward! No meal!

If we take the same 'reward approach' in context to aerobic training, the same could be said about low-intensity vs. high-intensity workloads. Which of the 2 will yield better rewards? Better results? Better outcomes?

As most you you already know, I'm a huge fan of high-intensity interval training (HIIT) for 2 reasons:

1. HIIT takes less time to complete
2. HIIT yields results (in terms of fat loss) in less time

If I must add a 3rd reason, here it is:

3. HIIT separates the 'men from the boys', so to say!

Again, the less time factor is often underestimated by many in thinking that a sufficient workout has to be longer than 10-20 minutes. Workouts that many folks spend doing for minutes on end, it not hours doing the same long boring routine!

Just the other day, I noticed a guy who's been coming into the gym for about 3-4 days per week. Before he even starts, I can tell you what his routine will be for one simple reason:

It's always the same! It never changes!

If it doesn't change or if you don't create a reason to change, what will the end reward(s) or result(s) be? More fat loss? Increased muscle? Better athletic performance?

When it comes to reaching your personal fitness goals, we need to take that pill and "Man Up" and do what needs to be done!

We need to do things that will take us out of our comfort zone to start seeing results. We need to get comfortable with getting uncomfortable!

WE NEED TO CREATE CHANGE!

Whether it's fat loss, improving our athletic conditioning, increasing strength, or boosting our metabolism, all of these things will require a form of training that encompasses the 'Progressive Overload' principle. The principle that simply states that 'we must do a little more or do a little better than before'.

Nowhere does it say we must keep doing the same thing with the same loads for the same reps & sets on the same number days each week! This simply DOES NOT work! Yet, many people fall victim to this training approach.

Why?

Either because they haven't been taught nor educated about the principles of progression, they're comfortable with what they know and don't want to change, or they just don't care!

I'm willing to take a gamble and stick with the first reason I mentioned above but sadly people have been led to believe for so long that low and easy is the way to go. They're so comfortable doing that they have been doing for years that they refuse to change.

They fall victim to being the prey to their training!

Me? I'm the predator who's always seeking an advantage to my training! My mental attitude it that 'I'd rather eat than be eaten'!!

The same attitude goes for my colleagues and friends whom all have the same training philosophy - Go Hard or Go Home!

This is a quote that is painted on the wall my good friend's gym, Luka Hocevar - Hocevar Performance (Renton, WA)

We simply don't have time to waste doing things that yield very little return in our investment - our investment of hard work & sweat and the amount of time we put it into our training and education to take us & our clients to the next level.

I've been told many times that I'm a tough trainer who develops challenging programs.

Well, yeah.....that's the point, isn't it? To improve? To see results?

If I wasn't creating that challenge - that point in time where you give me 1 more rep than the previous training session, you lift 2-3 lbs. more than the last, you go 10-seconds longer than you did 2 days ago, would you ever see improvements or steady progress? Probably not!

The next time you go about your training program, crank up the intensity:

Perform exercises that recruit as many muscles and joint movements as possible (compound exercises)
Push yourself a little harder so that you become winded (anaerobic) then give yourself enough recovery to repeat that same intensity again for 3-4 rounds
Cut your recovery time by 5-10 seconds and increase it as you become more conditioned to work at higher workloads
NEVER fear the unknown as you'll never know how much you'll improve if you never push yourself above your 'perceived limitations'

I guarantee...you'll be able to do more and go a lot harder than you think!

Remember, either we go all out or we don't go at all!

'It's time to eat.....or be eaten!'

You choose!

-AR

Workout: The 2-Minute Challenge

2011-04-19T07:48:00.000-07:00

Here is an awesome video of my friends and colleagues, Sean Croxton, CMTA, founder of Underground Wellness (San Diego, CA) and Brett Klika, CSCS, of Fitness Quest 10 and brettklicka.com (San Diego, CA). Brett takes Sean through a '2-Minute Challenge' that consists of:

Squat Jumps
Pushups
Crab Raises

Perform 12 reps of each exercise for 3 rounds in under 2-minutes!

Are you up for the challenge? If so, CRANK IT!!

-AR

3 Things You MUST Avoid If Fat Loss Is Your Goal

2011-04-15T17:30:00.000-07:00

So there I was at the supermarket, both hands holding a basket full of goods - eggs, fruit, chicken, tons of veggies, almond milk....you get the picture.

In front me is this plus-sized lady who starts unloading her shopping cart full of crap. Literally, I mean CRAP!! Donuts, boxed cereal, cookies, frozen TV dinners....you name it, she had it.

As I stood there and watched, I couldn't help but wonder if she even had a clue as to why she looked the way she did. I mean, how on earth would she ever expect to keep herself at a respectable weight by eating all of that processed junk? Junk that's packaged in cans, bags & boxes?

In all honesty, getting results that offer an ideal body weight and a lean, muscular physique isn't complicated. In fact, the 3 things that I'm going to explain to help you in your quest for fat loss is easy to comprehend.

However, taking ACTION and sticking with it is the hard part....but I know ANYONE (including YOU) can do it! It all depends on how bad enough you really want it!

So what are these 3 tips you ask?

Well, here they are.

Again, these are 3 things you MUST AVOID if fat loss is your goal:

#1 - YOU MUST AVOID AND/OR ELIMINATE THE JUNK FROM YOUR DIET!

Period! All processed food items don't offer any nutritional value. The only thing you gain by eating junk is excess fat and additional body weight since they're loaded with excess sugar & preservatives.

Most processed foods have a laundry list of ingredients similar to a can of paint. If that's the case, then why would you want to eat it in the first place? I'm talking about ingredients such as: amyl acaetate, butyric acid, diacetyl, ethyl propionate, heliotropin, 4-methylacetophenone, orris butter, vanllin, and solvent.

Looks & sounds delicious, doesn't it? And this is just a small sampling of the 6,000 chemicals used to process foods.

If fat loss is your goal, your nutrition MUST be your #1 priority!

Start eating whole natural foods: chicken, beef, fish, legumes, low-fat dairy, veggies, fruits, and healthy fats - olive oil, coconut oil, nuts, seeds, avocados & fish oil.

As John Berardi, CSCS, founder of Precision Nutrition, says:

5 important things you need to know regarding fat loss is:

You need to gradually decrease calories (start eating less)
Increase your protein to support muscle tissue
Decrease your carbs by eating less sugars and starches - this creates the right environment for fat loss
Increase your veggies to help you lose weight the healthy way by replacing grains with greens
Increase your good fats to support metabolism

#2 - YOU MUST AVOID LIFTING LIGHT WEIGHTS AND PERFORMING SINGLE-JOINT ISOLATION/BODY PART TRAINING!

I know a lot of bodybuilders who use the body-part training approach - Monday - Chest, Tuesday - Legs, Wed. - Shoulders, etc. But are YOU training to be a bodybuilder? My money says that the majority of you aren't. And I've got a crisp twenty to anyone who can prove otherwise!

Multi-joint movements, also known as 'compound exercises', are proven time-efficient muscle builders that deliver more results than single-joint exercises.

I'm not saying nor implying that single-joint exercises are ineffective. However, out in the real-world, virtually every movement and every sport involves more than one moving body part.

Therefore, it makes sense to do mostly multi-joint exercises not only from a time management standpoint, but from a functional perspective outside the gym as well. And if you really want to gain mass for athletics or build beach muscles in the coming months before summer, replace those bicep and leg curls with barbell rows, deadlifts and squats for the next several weeks.

Ignoring the fact that your time is precious and you might not want to spend three hours in the gym hitting each muscle group in turn, and the fact that it's a rare movement in everyday life that truly isolates a muscle group, there's another very compelling reason to stick with compound exercises: they increase strength and size far more effectively than the isolation exercises. In fact, one compound exercise will produce far more bulk and power than an entire series of isolation exercises.

#3 - YOU MUST AVOID PERFORMING STEADY STATE AEROBICS!

I see this a lot and to be honest, I get sick & tired of seeing people 'waste' their time doing endless minutes, if not, hours of slow, boring cardio! Let's not forget about those individuals who'd rather watch a movie on their iPod touch, read a book/magazine or talk on their cell phone while they go about their so-called 'cardio workout'!

How about kicking up the intensity and as Robert dos Remedios, CSCS, author of 'Cardio Strength Training' says, 'DO WORK!'

This is not a movie theater, a library nor is it a telephone booth - it's a GYM! A place to DO WORK and GET IT DONE! If you want to see real-world results, you must crank it and GO HARD! The beauty about this style of training is that it goes by super fast and it saves you time.

Just a heads up: don't confuse the time saving pitch as being easy. It's not....but you'll see faster and better results by working at a high-intensity vs. a lower one.

All in all, the single most important thing you'll ever have to know about fat loss is the concept of 'Progressive Overload'.

What does that mean exactly? It means that you need to CONSISTENTLY challenge yourself to do a little more or do a little better than your previous workout session.

For example, if you lift 150 lbs. doing a bench press, the next time go for 155-160 lbs. If you performed 20-second interval sprints on a graded treadmill at a 10% incline for 4 rounds, the next time aim for 30-second interval sprints or simply stick with the 20-seconds and increase the incline to 12%.

So there you have it!

Not too hard to understand it is? Now the tough part is putting these 3 ACTION steps to use.

But I know YOU can handle it!

So stop wasting time eating junk food, lifting light weights and doing slow, boring cardio. Start eating for health & performance and for a purpose. Train hard, train smart and stay consistent!

Now....what are you waiting for? Get out there and CRANK IT!

-AR

TFW Insane Finger Strength

2011-04-12T07:49:00.000-07:00

Hey everyone! Check out this awesome video of my good friend and colleague, Martin Rooney, CSCS, PT, of Training for Warriors and Parisi Speed School. In this clip, Martin and MMA fighter, Sean "Shorty Rock" Santella, show you some serious finger and thumb strength with pushups and pullups. This is one challenge to work up to!

Are you ready to make this a 'required' component of your training? If so, it'll be 'necessary' to crank it in order to reap the benefits of strength!

Get to it!

-AR

Warm-Up 101: How to Warm-Up for Your Workout

2011-04-10T19:20:00.000-07:00

What's going on people? I hope all is well and I also hope you've managed to sneak in some kick-ass workouts. As for me, let's just say that today is what I consider a well deserved 'recovery day' after performing 2 days of back-to-back Bootcamp workouts!

I want to thank my 2 good friends, Isaac Ho, CPT - owner of BeFit Tacoma & Albert Park, CPT & strength coach at Hocevar Performance for 2 awesome days of workouts! Keep doing your thing fellas & I look forward to seeing you both again soon.

On a somewhat related note, I want to discuss and help you understand the significance of a proper warm-up prior to starting your workout. During these last 2 days of Bootcamp, both Isaac and Albert introduced various components of warm-up tactics before cranking out our workout.

The components included:

Dynamic/static flexibility
Stability/mobility
Joint integrity
Fluid ROM (range of motion)
Movement prep

Now...if your idea of a 'proper warm-up' consists of jogging on the treadmill for 5-10 minutes before training, you're asking for trouble!

To help you get more from your warm-up activities, check out this AWESOME, MUST-READ post from Albert Park's blog (The Training Lifestyle) - Warm-up 101: How to Warm-Up for Your Workout

It's really good stuff that I know you'll get a lot from.

Please do me a favor - DON'T just read this info and 'leave it on the shelf', so to say. Read it and put it to use the next time you're getting ready to crank out your killer workout!

Until next time, enjoy and stay strong!

-AR

Building Muscle & Torching Fat with EDT

2011-03-31T12:42:00.000-07:00

Burnout! We've all been there at least one time or another....and let me tell you, it SUCKS!! Maybe it was peforming some super complicated workout for weeks, going to the same gym at the same time too often. Maybe it was just time for a change. Once you lose that passion and excitement, you know it’s time to reevaluate what you're doing and take a new course of action.

Long ago I got bored will all the traditional & typical pyramid-type sets of 8-12 reps, chest day & all those other things you find in the fitness & bodybuilding magazines. Fortunately I came across a system that looked and sounded so simple, that it couldn’t get old. To this day I still call it my simplest workout plan for those times & days I just want to go and push/pull stuff around without over analyzing anything. With this plan you great results for building muscle and burning fat!

As we all know the best way to burn fat is to build muscle and get those fat releasing hormones like GH going - along with eating right of course!

What is this plan you ask? Here it is...

Staley’s Escalating Density Training (EDT)

I came across this concept long ago reading an article on Escalating Density Training (EDT) which was created & developed by Charles Staley. The article was about his style of training and how he has had remarkable success with many big name clients with putting on muscle. Staley is very well known & respected within the fitness community, and you'll actually see more things that closely resemble an EDT style of training. Why? Because it works and it's simple. So what exactly is EDT?

According to Staley, he gives some good insight in this interview:

"Now, in my opinion, if you’re interested in growing muscle, that statement contains everything you’ll ever need to know. Muscle is in fact a biological system, and it grows (or atrophies) in direct proportion to the amount of work it is forced to do. Every training principle you’ve ever heard of, plus most of the ones you’ve never heard of, are designed to allow you to do more and more work over the weeks and months. In fact, let me be the first to say that there is absolutely NOTHING new here. The only thing that’s new is the way I’m “framing” or presenting the information. In a sense, the EDT system is just a foolproof way to ensure that you perform more and more work in each workout that you do. EDT involves doing a workout, measuring how much work was done, and then consistently and gradually increasing that amount of work. When you do, muscle will grow, metabolism will increase, and you’ll have a leaner, more muscular body. Now, as it turns out, there’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work The EDT details."

That’s pretty much the 'nuts & bolts' of how the program works. So how exactly does the EDT program work? Take 2 antagonisitic mucles (a muscle that relaxes while another contracts) for each workout - such as quads & hamstrings. An example could be performing squats and the Romanian Deadlift (RDL's).

The premise behind EDT is to perform squats & RDL's back-to-back for as many sets as you can for a designated time period - say 20-minutes. Staley refers to this time period as a "PR Zone", which stands for "personal record".

Here are some things you may need to know about the EDT system:

In EDT verbiage, the PR Zone specifically refers to the total amount of reps you're able to perform for 2 antagonistic or opposing exercises within a strict-timed frame - about 15-20 minutes per PR Zone.

There are usually 2 “workout” periods Staley likes to call “PR1” & “PR2”; resting 5-min or more between workout A & B. Within each PR , you have exercise "A1" & "A2".

In each workout period you get 2 exercises, usually of opposing muscles (push/pull or upper/lower).

You put on a load that is about 10-12 RM (rep max) of an exercise and use it for all reps/sets.

The goal - get as many reps as you can in the time period (15-20 minutes) alternating between the 2 exercises (for workout period A, you do exercise A1 for x reps, then go to exercise for A2 for x reps, taking a break between sets and going back and forth till time is up).

Try not to go over 5-6 reps per set in the beginning and NEVER take a set to failure - 'fatigue management'. While training to failure should be avoided, feel free to crank out your final sets to the limit in order to achieve as many reps as possible without sacrificing form. Keep the rest intervals between each set short and rest as long as you need. This is where a stopwatch or an interval timer can come in handy - just be make sure you stay on track.

Keep a training journal handy and record the total number of reps for each exercise at the conclusion of each "PR Zone".

Within each workout, you should notice a progression of reps until you get an increase (usually 20% or more) and then add weight for the next workout.

A word of caution - This program can get pretty intense based on the loads and exercises performed. You may be sore for a few days but this is where a great foam roller and flexibility plan come in handy!

The EDT system is about utilizing the most “bang for your buck” exercises. No, I'm not talking about single-joint isolation movements like tricep kickbacks or calf raises. I'm talking about using as many muscles as you can under the heaviest of loads. The beauty about this means less time in the gym and more time getting real world results. Using compounded (multi-joint) movements is a great booster for the hormones if building muscle and burning fat are your goals. Below is a list of compound (multi-joint) exercises - this list doesn't have to be limited to, but can include the following:

Squats and Deadlifts

Overhead Barbell Press

Olympic lifts like Clean or Snatch

Bench Press or Weighted Dips

Bent-Over Rows or Weighted Pullups

Bodyweight movements like lunges, pushups or more

Again, the goal is to pick 2 exercises of opposing muscle groups and then crank out either a specific number of sets or time with the same load. When you see increases in performance, increase the weight and go again. This type of simple progression with the right exercises will be sure to get your muscles stronger!

Is it possible to make your own rules? Sure you can! You don’t have to do it just one way, but you can take the basic concept of EDT and make it your own. You can make endless workouts such as: Doing 3 different exercises which adds variety or focus on strength and endurance.

Here are some 'out of the box' examples:

Using bodyweight exercises only

Using higher reps and shorter rests for more fat burning/conditioning purposes

Using lower reps and longer rests for more strength focused gains

Counting Sets and not reps (like 5×5 or 10×2…you up the weight when you can complete the desired set/rep scheme)

Only doing one 20min workout (or PR zone) for days you are crunched on time

Alternate high and low rep workouts

Here are some examples of EDT workouts with either time or sets your goal:

EDT workout #1 – Strength and Hypertrophy: Workout for 20-min. (rest for 5-min. between workouts A & B)

Workout A – Bench Press and Pullups for sets of 4-5 reps max (10RM load)

Workout B – Bent Rows (barbell) and Squats for sets of 6-7 rep max (12-15 RM load)

On the next workout, switch A & B order and the rep max

EDT Workout #2 – Strength Based: Perform 5 sets X 5 reps

Exercise #1: Deadlift

Exercise #2: Weighted Dips

Exercise #3: Overhead Press

Increase the load when you can complete all 5 sets of 5 reps

EDT Workout #3 – Fat Burner: Perform each workout for 15-min. with resistance-based modifications

Workout A – Pushups (5 reps), Squat Jumps (10 reps)

Workout B – Inverted Rows (angled pullups -5 reps), DB/KB snatch (10 reps alternating R & L sides

My recommedation - Perform some EDT-based exercise at least 2-3x a week (depending on intensity and volume) and reap the benefits of strength & muscle gains while torching body fat! You'll see great & awesome results while enjoying how simple working out can really be.

Train hard & crank it!

-AR

Dare To Be Different

2011-03-28T17:25:00.001-07:00

Step foot into any "big box" health club and the scene is always the same: bodies trudging along on treadmills & crosstrainers, people immersed in fixed axis machine-based training, the dude in the squat rack cranking out biceps curls and the line of ladies waiting for their turn to "shape" their butt & thighs on the 'seated' inner/outter (abductor/adductor) thigh machine.

As I go about my workout & continue with my non-traditional metabolic resistance training, I start getting these weird looks from the cult followers who've been led to believe for years that machines & split body part training is still the norm in the quest to blast fat and build muscle.

From across the weight room, I see a couple of guys cranking out endless reps on the seated reverse flye machine. Me? I'll pass and crank 'em out a different way - push-up position 1-arm lateral rear flye.

Weird? Maybe!

Does it work? You bet your ass it works! Better than the seated version.

For years, people have been led to believe that endless bouts of steady-state cardio and single-joint isolation/body part training is the only way to see progress and to make physiological changes - weight loss, body fat reduction, increase lean muscle, etc. Nothing could be futher from the truth.

Think about this. How many years have you been going to the same gym & have seen the same people? Of those people who are 'regulars', how many of them have made tremendous changes to their physique? Probably not too many. Why? Cause they do the same thing over & over again - day after day, week after week, month after month.

I know I've said this before but I'll reiterate it again - Do the same, you get the same! The same workouts, activities and classes with the same resistance, intensity and time. It's no wonder they're not seeing results! Because they're in maintenance mode. It's not change!

In order to make progress, you need to give your body a reason to change by incorporating different variables in your training program - reps, sets, loads/resistance, training systems (i.e. density training, Tabatas, timed sets, complexes, hybrids, high-intensity interval training (HIIT), etc.), shorter recovery periods, volume, duration, distances, surfaces, sandbags, TRX suspension trainer, slosh pipes, kettlebells.....the list goes on!

If your goal is to improve athletic performance, increase lean muscle, lose weight/body fat, boost your metabolism & start feeling better, then it's time to take action and time to start doing things differently. When we do the same kind of exercise all the time, we become specifically conditioned to that activity.

Why not dare to be different and try something new - and inspire others to do the same!

After all, you'll never know how good you are at doing something else unless you give it shot!

-AR

Quote of the Day

2011-03-28T15:53:00.000-07:00

"Material possessions, winning scores, and great reputations are meaningless in the eyes of the Lord, because HE knows what we really are and that is all that matters." - John Wooden, legendary basketball coach - UCLA
__________

-AR

Motivational Workout Tips

2011-03-22T07:48:00.000-07:00

The only thing standing between who you are and who you want to be is what you do. You know that when your workout motivation reaches the point of zero, you're in big trouble.

Here are my top 6 tips to help boost your motivation to exercise and get you moving. I guarantee that if you follow them, you'll become a gym-addict!

Workout Motivation Tip #1 – Find & Make Time to Workout

We all need more time in our days to get everything done. However, that can’t be an excuse for cheating on your workout plan. How many times a week do you need to exercise? Maybe 3 or 4? How much time do you need? One hour sounds plenty to me. So if that's the case, you'll need 4 hours a week. Did you know that a week has 168 hours? Do you think you could find those 4 hours out of the 168 to get your workouts in?

Drop something you don’t need – Most people spend 2, 3, maybe 4 hours a day in front of the TV. I consider TV to be the biggest time-eater of our time at home. Maybe you think that sitting on the coach every evening watching your favorite show is the only way to ease the tension from the day? Not true folks! How about going out for a run? Taking the dog out for a brisk walk? It'll take the stress off and reenergize you in the process. Besides TV always goes with food and drinks that are definitely not a part of your 'health & fitness plan'. As I always say....life is too short to spend it on the couch watching reality TV!

Become an early riser - Personally, I enjoy the benefits of rising earlier in the mornings. I wake up and start my day at 4:30 a.m., hit my workouts, get it done and go about the rest of my day. I feel energized, focused and mentally alert and ready to take on any obstacles that come my way. Try it & see for yourself.

Prepare your meals ahead of time - I always like to prep my meals on a Sunday for the week to come. This way it saves me time as all I have to do is grab & go. Plus, I also know that my meals are healthy & prepared by me. Buy in bulk, get yourself a vacuum sealer and save $$ in the process too.

Don’t get caught up in the gym chit chat - Get in, train hard, take care of business, get it done and get out!

Build your personal home gym - It's great to have home gym equipment in the next room - and it doesn't need to be expensive. Consider buying a TRX Suspension Trainer, kettlebells/dumbbells, medicine balls, heavy ropes, ab wheel, Superbands, etc.

Workout Motivation Tip #2 – Start Today

Put it off for a day and 10 days will pass. Don’t wait for the perfect day to come – it won’t. Don’t procrastinate. Start today and make a lifestyle commitment!

Workout Motivation Tip #3 – Make It Fun

Do you look forward to your workouts? Or do you force yourself everyday into exercising? People who don’t like what they're doing will sooner or later quit. Please do yourself a favor & figure out a way to get involved in making your workouts consistent, productive and fun!

Join a group or find a gym buddy - When you know someone is expecting you to do something, you're less likely to skip it. When you have one of those bad days, the level of support you have will definitely will help you get over the hump.

Make your own best/favorite workout music compilation and listen to it during your workouts.

Disguise your exercise – walking the dog, playing catch with the kids, or working in your garden also helps you keep fit.

Workout Motivation Tip #4 – You Gotta Keep It Real

Remember one thing – results take time. It's NOT an overnight process. Don’t expect to lose 10 pounds this week just because you stuck to your workout plan. The same goes when you miss a day. You won’t gain weight back immediately but if that one day turns into ten days or a month, you'll regret your lack of perseverance & steady progress. So work for realistic goals and don’t expect any miracles. As I always say - there are no short cuts, just hard work!

Workout Motivation Tip #5 – Keep A Workout/Activity & Nutrition Log

Make a workout plan - set specific and realistic goals, keep track of the days you workout, activities you performed, what you ate that day & how your feel. Doing this will help you see your moments of weakness and plan ways to overcome them. When you know how certain circumstances make you react, you could try to avoid them or you could work to change your reaction.

When you happen to have one of those bad days that everything seems pointless and you feel like giving up, just take a look in your log to see how far you've managed to come. No one said it would be easy but it will get easier within time.

Workout Motivation Tip #6 – Make It A Habit (A Good One, That Is)

When you do the same thing over and over again for a given time it becomes a habit. You don’t have to think about brushing your teeth, styling your hair or flushing the toilet – all these things have turned into habits. You do them no matter if you're late, if you're sick, if it's raining outside or whatever day of the week it is. The more you do it on a regular basis, it becomes a part of your every day tasks.

Lastly, don't forget to reward yourself. It never ceases to amaze me how hard we are on ourselves when we don’t accomplish, and how hard we are on ourselves when we DO accomplish. Whenever you reach a milestone, have something in mind - like a trip to the day spa, new shoes or clothes. Rewards can be anything - including things that are non-edible.

These are just a few common used techniques to keep up the motivation while working out. If there's a similar technique in your mind, use it and don’t let boredom touch you in between sets.

Be good to yourself, train hard & stick with it!

-AR

METs - Moving Is the Name of the Game

2011-03-15T08:19:00.000-07:00

One MET is another name for 'metabolic equivalent', which represents an average person’s resting metabolism or oxygen uptake. More specifically, a single MET is defined as the amount of oxygen a person consumes (or the energy expended) per unit of body weight during 1 minute of rest. It's equal to about 3.5 milliliters (ml) of oxygen consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour.

In other words, how much energy is being expending doing a particular task. The more energy that's required to accomplish a task, the higher the MET rating. The name of the game is to engage in as many high MET tasks daily as possible. As you go through your daily life, most tasks require an energy expenditure that is less than three times resting level, or three METs. METs offer a quick screening measure in evaluating your cardiovascular fitness: a way for you to keep tabs on how much intensity you’re bringing to your workout.

If you don't have access to cardio equipment with a METs calculator, you can estimate your intensity by the activity. For example, walking a 20-minute mile is equivalent to 3.5 METs; walking a 12-minute mile is 8 METs.

What’s the right METs value for you? An easy calculation of target METs is the same regardless of weight, but is adjusted for age.

Women: 14.7 – (0.13 x age in years)
Men: 14.7 – (0.11 x age in years)

Example:

62-year-old woman:
14.7 – 8.06 = 6.64 target METs
42-year-old woman:
14.7 – 5.46 = 9.24 target METs
22-year-old woman:
14.7 – 2.86 = 11.84 target METs

When exercising, achieving your METs or higher indicates very good to excellent cardiovascular fitness; achieving less is indicative of diminished fitness.

You can boost your fitness level no matter where you are today by consistently exercising and creating challenges for your body by speeding your heart rate and breathing. As you increase your fitness level, you'll be able to maintain higher MET readings. For example, if during your initial weeks of training you exercise at an output of 4 METs and felt quite winded, after 6-weeks you’ll find that you'll have a more manageable output since your fitness level has increased. It'll be time to train at a higher MET level to continue improving/progressing and to be working hard enough to feel winded.

Remember, the higher the MET rating of a particular activity the less time spent doing that activity is to be expected. High or vigorous intensity MET activities require more energy so the duration will decrease.

The reason working out is so popular these days is because we don’t do enough moderate and vigorous MET rated activities like we did back in the day when we were kids. Nowadays, everything seems to revolve around a computer, desk, email, cell phones, television and commute time. And, if you think a lack of moderate and vigorous rated MET activities is just a matter of losing weight…think again.

In a study conducted at the University of South Carolina, researchers measured MET related movement and activities in men and found that spending more than 23 hours a week in a sitting position increased their chances of sudden death as a result of heart disease by 60%. Ladies, this information applies to you too.

Think about how many hours you spend each day sitting. Commuting, at work in front of your computer, watching television, eating at a table, etc. The hours accumulate very quickly.

The less you move, the more health issues that begin to arise…

The more inflexible you become
The weaker your muscles get
The easier it is to gain weight
The harder it is to lose weight
The more you struggle with balance, coordination & flexibility
The greater the chances of developing a chronic disease
The more likely you are to develop and maintain chronic inflammation which can and does lead to arthritis
The greater your frustration and subsequent stress levels

.....the list goes on!

Those realities are every reason to get your body moving as much as possible by making it a priority!

When my clients complain about their weight gain or being stuck in a weight loss plateau, maybe their energy levels are less than satisfactory or their mood is throwing them into self-defeating behavior, I tell them this -

"MOVE YOUR ASS!!"

That's right.....MOVE!

That doesn’t mean workout more. It simply means getting up off your butt, keep up with your workouts and just move more in general.

Have fun! Go outside & play! Afterall, our bodies were designed for movement - so go do just that.

Get strong, stay strong, MOVE YOUR BODY and CRANK UP THOSE METs!

-AR

Staying Fit During Tight Times

2011-03-08T08:09:00.001-08:00

Being in good physical condition is important, no matter what your age, and no matter whether the economy is good or bad. Here are 6 important reasons why you should exercise during an economic slump.

1. Bad economies mean more stress—and a fit body handles stress better.

Whether you’re worried about your bills, your job, your investments, or the problems of family and friends, stress leads to depression. Regular workouts, at least 4-5 times a week, activate hormones such as endorphins, giving you more energy. High-intensity interval training (HIIT) workouts, Yoga, Pilates and stretching are the steam valves that safely relieve stress while keeping your anxieties in check.

2. You’ll work harder, and longer. Being in shape gives you the energy to do so.

There’s a good chance that a weak economy means that you’re going to have to work longer hours just to make the same money you made in a good economy. Working harder takes a greater toll on you when you’re out of shape than when you’re fit. Aerobic fitness is particularly important at this time because it builds stamina, making longer hours take a reduced toll on your overall health.

3. Fitness doesn’t have to be expensive, just habitual.

You don’t have to join a gym to get into the best shape of your life, but you do need to get off the couch and start moving. Gyms are great for a lot of people who need a little nudge to exercise: when you see other people doing aerobics, resistance training, and stretching, you tend to get into the swing of things and get going as well. On your own, however, you can get a $10 exercise mat and stretch to your heart’s content. You can lace up a pair of sneakers and start walking your local park, and you can use your bodyweight vs. gravity to perform various resistance exercises from push-ups & squats to chin-ups & burpees.

4. Working out is living the message, “When the going gets tough, the tough get going.”

Strengthening your body is an act of affirmation that you are not going to let hard times simply roll over you. When and if this economy knocks you for a loop, being fit means you'll be in a much better position to knock back.

5. Staying fit keeps your reduces your health costs.

Whether you’re self-insured and carrying a high insurance deductible, or just trying to stay illness-free so you can work that extra job or those extra hours, being ill is the last thing you need when you’re trying to increase your income and hold down living expenses. Staying fit dramatically decreases your chances of getting colds and other illnesses that keep you from getting your work done.

6. A fit body ensures a fit mind—and a better attitude for beating the recession blues.

Getting hit with the 'lethargic bug' is no way to prepare for tight times. A body in motion tends to stay in motion. Staying fit and active means you’re ready physically, mentally & emotionally to meet the challenges of an uncertain future. Most importantly, never forget to quench your spritual thirst to achieve the realm of perfect health!

-AR

*Source: ideafit.com

TRX for Strength & Conditioning

2011-03-04T10:32:00.000-08:00

I have to admit, my TRX Suspension Trainer is AWESOME!! No, I'm not exaggerating when I say that because I firmly believe that it compliments my training programs. The best part about it is the portability. You can carry it with you (in its' carrying bag) and use it 'anywhere' - at the park, hotel room, gym, any door, flagpole, tree, light post, fence, etc. O.K., you get the picture! HA!

All kidding aside, the TRX is a revolutionary piece of equipment that helps you build strength, flexibility and balance. It targets your core 360°, it can put the "F" back into the 'Fun' of your workouts, and can turn you into a superhero - or close to it!

Don't believe me? Well just check out the video below. I guarantee I'll make you a believer!

TRX - 3 letters that will change your life for the better! Get YOURS today by clicking HERE.

"Make your body your machine"!

-AR

Throw It In the Trash

2011-03-04T09:40:00.001-08:00

I challenge you to take an on a simple task today, but it’s a task that you’re probably not going to like. You may not even have a clue but there’s a conspiracy going on…..and it’s in your cupboard.

There’s a bunch of snacks, treats, and so-called ‘goodies’ that seem innocent enough, but they’re secretly plotting against you. They want to keep you fat, keep your energy level low, they make you sick and continue to challenge your mood & self esteem.

Here’s your challenge. Open up all of your cupboards and throw out every single thing that shouldn’t be in a healthy person's house. You know what they are:

Cookies
Candy
Potato chips
Jams
Jellies
Canned fruit
Boxed cake/brownie mixes
White sugar
Anything that contains high-fructose corn syrup
....the list goes on!

These are the excuses I expect to hear (and why I’m not listening to them):

Food is expensive, but you’re successful and can buy more of the healthy stuff in its place.
I agree that everyone deserves a treat now and then. But, you’re purging and starting over. Replace it with healthier alternatives.
You can do it later, but you’ll have an excuse not to. Do it now!
It seems wasteful throwing food out. Why not write a check for $100 to your local food bank to make yourself feel better?
Yes, this is extreme, but all positive change starts with a sudden transformation and the decision to start living a healthy lifestyle.

Trust me, you’ll start feel better starting tomorrow!

-AR

Training for Guys - 5 Tips for Building a Hardcore Physique

2011-03-03T11:04:00.001-08:00

Whatever your health & fitness goals are, it's important to structure your programming in a way that allows you to meet those goals in the shortest amount of time possible. You have a tremendous variety of tools in the tool box, and it's sometimes easy to forget that not all methods are effective for all goals.

Athletes training for their sport practice some highly specific drills; training for fat loss requires adjustment of nutritional strategies; powerlifters work on becoming skilled and efficient in their primary lifts. Given these examples, it's easy to see that none of these scenarios would really benefit from using strategies intended for the others.

If your goal is simply to build a lean, symmetrical, attractive and a hardcore physique, you have to gear your diet and training structure towards those goals.

Here are 5 tips to help you along the way:

1) Focus on Building an 'X-Shaped' Physique

An X-shaped physique means: broad shoulders, a narrow waist, and strong, well-developed calves.

For broad shoulders, focus on core movements that allow for maximal recruitment, such as the push press, as well as some isolation exercises to focus on the medial delts and increases width, such as lateral raises.

A narrow waist is primarily the result of a low level of body fat, obviously. However, it's important to understand that the muscles around your waist respond to weight training in much the same way that all other muscles do: by growing! So while I don’t ever advise avoiding certain exercises completely, I offer the caveat that one should avoid training rotational exercises with either heavy weight or high volume.

Strong, well-developed calves are not easy to come by. Calves are a notoriously stubborn body part to grow, so I recommend training them multiple times per week. Work your calves first in your training session, not last.

By focusing on these muscles and building a physique more in line with what our ancestors considered desirable (and let’s be honest, we still do), you're on the road to a building that ideal physique that most guys are after.

2) Push Less, Pull More

In keeping with the ideas from above, the goal of training should also include balance and symmetry. Not only should you train the right way, but keep in mind that you need to make a concentrated effort to avoid training the wrong way.

As men, we’re highly visual creatures. As trainees, this translates into becoming highly focused on ‘mirror muscles’ – those you can readily see in any mirror.

Guys in general tend to do a lot more work on muscles like chest than back. I can't begin to describe the drawbacks of this style of training. Instead, I’ll focus on the main ideas of this post.

With specific regard to appearance, lopsided training which focuses on the anterior (front) chain vs. posterior (rear) chain leads to pretty ugly imbalances & kinetic chain dysfunction. In addition to this being a great way to get yourself injured, it can lead to a kyphotic (round or forward shouldered) look, which is not the goal of any training program.

Keeping in mind that the idea of building a hardcore physique, it’s worth noting that such a look is also decidedly unattractive. Instead, we should focus more on the muscles of the upper back: latissimus dorsi, teres major, trapezius, rhomboids, etc. When these muscles are developed correctly, they will help pull your shoulders back and create the broad shouldered look that men find powerful and women find attractive.

To prevent imbalances and help to create such a look, try to maintain a 3:2 ratio of pulling exercises to pushing exercises. As an example, 3 sets of rows, 2 sets of bench presses.

By following this pattern, you're far less likely to develop imbalances; in addition, you'll be less like to incur injury.

3) Lift Heavy at Least 4 Days per Month

The benefits of heavy training are widely documented, so once again I’ll just focus on the relevancy to building that hardcore physique.

Training heavy doesn’t just make you strong—it makes you look strong. Training in low rep-ranges (3-5 reps) necessitates the use of near-maximal loads. In generally, you would be working within 75%-85% of your 1RM. This elicits some profound physiological changes.

Training with heavy loads leads to an increase in both neurogenic and myogenic muscle tone, both of which are important for building an attractive physique. First, it's necessary to recognize that for the purposes of this blog post, the word “tone” means the level of tension in a muscle. With that understood, let’s talk about each type.

Neurogenic tone refers to the level of tension in a muscle in a working or flexed state. That is, how “hard/dense” a muscle is when you're either training or contracting it.

Myogenic tone can be defined as residual tension in a resting muscle. What this really means is how hard, full, and dense your muscles are when you’re in a relaxed state.

Increasing neurogenic and mygenic tone also has the benefit of making muscles look more visible at lower levels of bodyfat – there's a lot to be said for having your triceps pop out a bit more at 10%. Just imagine how they’ll look at 8%!

To achieve these increases, I recommend at least 1 day per week dedicated to lifting near maximal loads. In addition to the aforementioned benefits, heavy training also leads to strength increases, which has obvious implications for training in the future.

4) Mix Up Your Training

In order to create a body suited for a variety of physical tasks, you need to change up your workout pretty frequently. At least every 4-6 weeks. Training variety keeps you motivated and invariably leads to better results from a fat loss perspective.

While it's arguable that frequent changes to training can inhibit muscle gains (which is only true if you're changing haphazardly with no thought to programming), consistently changing stimulus is an excellent way to ramp up metabolism and consistently increase your fat loss potential. Certainly, I don't advocate switching programs from day to day. Instead, I recommend choosing or designing programs that have multiple training methods built into a training week.

An easy way to work variety into your training is to change exercises for the same movement. Switching form bench presses to push ups, counter intuitive though it might seem, can actually help you increase muscle mass as well as lose fat. Even a switch as simple as trading in barbells for dumbbells for a single workout can make a significant & impactful change while keep you lean year round.

For more structured change, consider trying out timed sets - instead of counting reps, perform a set of exercises for a given length of time. The goal of course is to get as many reps in that time period as possible without sacrificing form.

Not only will increasing training variety turn you a stud, but it also keeps your training fresh and fun!

5) Tame Your Hormones

I hope it isn’t news to you that women have vastly different fat storage patterns than men. Moreover, fat storage patterns vary pretty heavily from man to man as well.

In general, men tend to store fat around the abdominal and love handle areas. For that, we have our ancestors to thank/blame for this one. So after 10,000 years of evolution, we’ve adapted to storing fat where it wouldn’t get in the way of hunting, killing, skinning, and devouring dinosaurs, wildebeests, umber hulks, and squirrels.

Women, on the other hand, store fat in the hip and thigh area.

Evolutionary favoritism notwithstanding, these differences are due in large part to differences in hormonal environments between men and women. To make it basic: men generally have higher levels of cortisol (a stress hormone which induces fat storage), which will lend itself to subcutaneous fat storage to the midsection, whereas high estrogen leads to lower body fat storage.

Of course, we can't talk about male hormones without mentioning testosterone.

O.K guys, listen up: testosterone is your friend, and the more of it you have, the faster you’ll gain muscle, the more fat you'll lose, and you'll keep reading my blog posts. Therefore, high levels of 'test' are good.

Unfortunately, when you're on a fat loss program, the way testosterone effects insulin management gets a little screwy. Insulin (or rather insulin resistance) is a tremendous problem for most guys trying to lose fat.

In fact, with most of the male clients I’ve had & worked with, as they get closer to their goal body fat level, it gets much harder to lose fat in those more “masculine” areas such as abs, obliques, and lower back. Therefore, as you continue to lean out towards your ideal hardcore body, you'll probably notice that you're suffering from what I call 'LHF' - Love Handular Fatittude'.

To aid in shedding the love handles, there are a few ways to improve insulin management via supplementation and diet. For supplements, fish oil, along with the myriad of other benefits, has been shown to vastly improve insulin management when taken in high doses. As far as additions to diet: for you carb fanatics out there, cinnamon added to your carb meals has been shown to mitigate the effects of insulin spikes and fat storage.

A combination of an intelligent diet and training program, as well as a few tricks like the supplement recommendations above, is a great way to make your endocrine system work with you to create that hardcore physique.

So there you have it - 5 strategies to help you lose fat, build muscle, and build a physique that women are evolutionarily programmed to be attracted to.

You're welcome!

-AR

The Significance of the Overload Principle

2011-02-23T10:16:00.000-08:00

Overload. This is probably one of the most important, if not the single most important fitness principle out there. Look up any fitness program or talk to any personal fitness trainer, and you'll always see & hear that in order to obtain real results you need to push yourself a little harder each an every workout. This is the basis of 'progression' - a series with a definite pattern of advancement. Essentially, the 'Overload Principle' states that in order for your body and muscles to get stronger and better, you need to add more than the normal (or previous) level of stress/load than before.

For example, let’s say you bench press of 135lbs today for 10 repetitions. The next time you do the same exercise, overload it -add an extra 10lbs and try to do 145lbs for 10 repetitions. This principle applies to any sport. The key is to make your muscles work harder each and every time than they previously were before by lifting more weight (heavy loads), running faster in a shorter amount of time (this applies to HIIT), or increasing flexibility to offset the potential for injury.

By overloading you’re letting your body and muscles adapt to new levels of stress. By applying this systematic approach, you’ll be able to reach your fitness and performance goals much faster. Guaranteed!

Time to get to it!

-AR

The Spartacus Workout 2.0

2011-02-17T10:29:00.001-08:00

Back in April 2010, I posted what I consider "The Ulimate Warrior Workout", also known as 'The Spartacus Workout'. Created & designed by Rachel Cosgrove, CSCS (co-owner of Results Fitness - Santa Clarita, CA), she's back again....this time with a vengeance and with another killer workout.

'The Spartacus Workout 2.0' is guaranteed to precede its' reputation in helping you incinerate body fat, boost your metabolism, pack on lean muscle and construct a lean, sculpted body!

If you thought the original Spartacus workout was tough, wait till you give Spartacus 2.0 a shot. Talk about getting your ass whooped! We're not talkin' about donkeys either!

Directions

Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts.

You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2.

Step 1 - Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes, and do 2 more circuits. Rest for another 2 minutes, then go to Step 2.

Step 2 - Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes, and do another 2 circuits. You’re done!

Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first.

*If you can't go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.

Exercises

Step/Circuit #1

DB Hang Pull
Offset DB Reverse Lunge
Single-Arm DB Swing
Thrusters (Squat to OH Shoulder Press)
Single-Leg, Single-Arm Underhand-Grip DB Row

Step/Circuit #2

DB Chop
Plank to Pushups
Rotational DB Straight-Leg Deadlift
Squat Thrusters (Burpees)
Jump Squats

This is a great workout that results in an elevated metabolic response for the next 24-38 hours. Click HERE to see an illustrated version of 'The Spartacus Workout 2.0'.

So....what are you waiting for?! Let's crank it & GET IT DONE!

-AR

Life.Health.Wellness.

A Word of Advice

Your Fitness Playground Awaits You

Creating Your "Not To Do" Bucket List

Prostitutes, The Dollar I Found and Quick 10-Minute Kick Ass EDT Workout

23 1/2 Hours

The 27 Rules of Conquering the Gym

Thank you!

TFW 6500 Pound Challenge

Ask A Ninja - "Night Before Christmas" - Revisited

Regret or Rejoice - The Choice Is Yours

Ho Ho Hold It Now

Get Started....and Get Started RIGHT NOW!

Thanksgiving - A Time to Give Thanks

I Train Because....

Workout of the Day - The 9-9-9 Mayhem Blast

Taking the Escalator or the Stairs?

Take It To The Next Level

Quote of the Day

Routine Is the Enemy

rou tine [roo-teen] -

What Is the Ultimate Purpose of Life?

Experience Zero Gravity

Push Pull

Friday Fun Day (FFD) Workout: The Slosh Pipe!

It Ain't About How Hard You Hit

Quick and Effective Workouts

Metabolic Resistance Training - The Secret to Optimal Fat Loss

Success - How Bad Do You Want It?

Elite 11 - Performing At Your Best Under Pressure

What's Been Going On?

The Pushup - The Most Underrated Exercise

Squat a Little

Modern Day Life

Old Rule AppliesDeep squatting may not suit everyone. If you have knee or back pain in this position there may be a problem that requires medical care. The old rule applies. If it hurts don’t do it. Go slow and work your way down within your limits.__________-AR

Old Rule Applies

The IDEA World 2011 Workout!

The Coolest Dog In the World

Conquer the Challenge

How to Master the Perfect Push-up

How Far Can You Go?

Appearance Is a Consequence of Fitness

Quality

How to Survive an Ass-Kickin'!

One Man - One Jar of Nutella

TFW - The Most "Outlawed' Exercise

DO WORK!

Summer Is Here - Are You Beach Ready?

It's Never Too Late To Start Exercising

Mississippi Hand Grabbin'

The Mob Rule of Sugar

Killer 10-Minute Workouts - Sandbag Complexes

Balance Through Constant Learning

Sitting Is Killing You!

The Inspire Millions Challenge - Friday Fun Day 2-Minute Challenge

The Inspire Millions Challenge

Breaking Out of Your Comfort Zone

What's Your Excuse?

Predator or Prey: Time To Eat or Be Eaten

Workout: The 2-Minute Challenge

3 Things You MUST Avoid If Fat Loss Is Your Goal

TFW Insane Finger Strength

Warm-Up 101: How to Warm-Up for Your Workout

Building Muscle & Torching Fat with EDT

Dare To Be Different

Quote of the Day

Motivational Workout Tips

METs - Moving Is the Name of the Game

Staying Fit During Tight Times

TRX for Strength & Conditioning

Throw It In the Trash

Training for Guys - 5 Tips for Building a Hardcore Physique

The Significance of the Overload Principle

The Spartacus Workout 2.0

Old Rule Applies
Deep squatting may not suit everyone. If you have knee or back pain in this position there may be a problem that requires medical care. The old rule applies. If it hurts don’t do it. Go slow and work your way down within your limits.
__________

-AR