On the yoga challenge, I’m not sure what is good but I’m pretty sure I wasn’t it. You should check it out and try yourself, showed me something I need to work on.
The 90 second burpee challenge was more what I am used to. I got in 36, not too pleased with what I feel is a pretty average number. In my defense though, I had just finished a pretty spirited game of croquet right before I did the challenge.
So I wanted to offer up a challenge as well. In the first week of each boot camp at Huntsville Adventure Boot Camp we have a personal challenge day. We do the same test the last week of camp. Just a way to show them just how far they have come in four weeks. We have seen some amazing leaps in fitness levels in a short amount of time.
The video is of one we did a few months ago. It’s pretty rough on me, maybe you will do better. You set a clock for 15 minutes, every exercise is 15 repetitions, and you will do as many rounds as possible for the following exercises:
-Shoulder press right
-Shoulder press left
-Squat and row
The best I could do is 5 complete rounds in the allotted time. I used 35 pound weights, but feel free to scale up or down as needed. For your first time going through, I would recommend going lighter than you think you should use. These start adding up pretty quick. The first round took me about 90 seconds, then it was all downhill from there.
How many rounds can you do? I guarantee most of you can smoke me.
I have been a fitness professional for more than 12 years and I have noticed something time and time again. People who are able to get the best results have one thing in common.
An extra gear.
I’m not talking about speed or strength necessarily. I’m talking about the ability to dig down and keep pushing when every muscle in their body is telling them to stop. They can work through pain, sickness, fatigue, etc… They just keep showing up, never letting excuses rule their life.
Here is my list of the top 3 types of people I have trained who are most likely to possess this extra gear. See if you can figure out which one is a little surprising.
-Athletes (especially fighters)
It’s pretty weird that fighters are on there right? Oh and moms too. But if you really think about it, it makes perfect sense. These are all people who have been mentally, physically, and emotionally tested but still came out on top. If you ever run into a mom who is a fighter in the armed forces, be prepared for a battle.
My question is this. If you are a mom and you are not happy with your body, what’s holding you back? What could be worse than getting 2 hours a sleep per night and then listening to a tiny thing that excretes and cries all day? the 9 months leading up to the delivery of this thing perhaps? The Geneva Convention banned stuff like that being done to POWs. You’ve been through worse!
This is your week moms. Time to take back your body and your life. It is time to go searching for that extra gear. You have it in you somewhere to achieve whatever it is you set your mind to.
Go get it.
For those of you who are following along with Arky Shea, I have an update for you. If you are unfamiliar with his story, you can read the full deal here Arky Shea intro.
The basic story is, Arky is a young guy who realized he was living a really unhealthy lifestyle and decided to make a change. I have been there to offer a little guidance and help him change over to a new healthy style of living.
He weighed in then got his body fat and waist size measured. After 40 days we checked on his numbers again and we were pleased with his progress.
-Lost 18 pounds
-Lost 3 inches off his waist
-Lost 1% body fat
Those numbers are really impressive, especially considering he wasn’t on any kind of structured exercise program. The first phase we just worked on getting healthier, especially on the nutrition side of things. The best thing he did for himself was completely cut out liquid calories. No soda, juice, Gatorade, etc… Just water. That alone could really help anybody drop weight and vastly improve their health.
The second phase is starting now and it involves a more structured exercise plan. Arky is going to follow my 21 Day tight and Toned Transformation plan. It is actually on sale right now, just in case anybody wants to follow along with Arky as he goes about dominating his fat. These will be workouts that require only a deck of cards, a jump rope, and some paper plates to perform, with no workout lasting longer than 30 minutes. Also, he will be following the 21 Fat Loss Laws of Success that are included in the plan. The Fat Loss Laws will be the key to successfully dropping the amount of fat we are looking to drop. In the first phase his body fat did not drop as much as he was hoping for, but it did go down. I expect more fat to come off of him this go around.
Keep supporting my man Arky Shea and I look forward to seeing how well he can do on this fat loss jump start plan!
Today is the big day! Just for buying my new book today, I’ll give you HUNDREDS OF DOLLARS worth of bonuses! This is the new complete guide to health and wellness!
Just for purchasing the book today, and helping us get off to a great start, we’ve put together a huge bonus package for you!
Here is a link to buy the book for $19.95:
And you’ll get hundreds of dollars of bonuses, just for spending twenty bucks! BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!
After today, the bonuses go away. That rhymes, so you know I’m serious.
Just buy the book now, then send your receipt email@example.com and you’ll get all the bonuses!
Just for purchasing the book today, and helping us get off to a great start, we’ve put together all of these great bonuses for you!
Here is a link to buy the book for $19.95:
And you’ll get all that great stuff JUST for buying the book today! BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!
Then just send your receipt to firstname.lastname@example.org and they’ll send you access to all the bonuses!
Thanks for your support! Enjoy the book!
1. Dehydration A common, pre-20th century belief was that you should withhold water or you’d get too heavy or sick. Some people still try to dehydrate themselves and believe they are losing weight. I know some weight based athletes (jockeys, fighters, wrestlers) do it before a weigh-in, but you will still see people in sauna suits to this day.
They are an ineffective technique at best and very dangerous at their worst. As soon as you drink some water, all that weight is coming back. You want to lose fat, not water. Plus it is hard to look cool when it appears you are wearing a garbage bag.
2. Recreational drug use during competition- In 1869 cyclists were known to use ”speed balls” of heroin and cocaine to increase endurance. The use of caffeine, alcohol, nitroglycerin, ether, strychnine and opium also was common among athletes in the late 19th century. 1869? I would have though this happened in 1969.
3. All-potato diet- Early 20th century scientist Horace Fletcher pushed this, along with excessive mastication of food – ”chewing your way to health.” When I lived in Ireland I pretty much did this diet. Not recommended. I chewed may way through a lot of potatoes and a loss of a lot of muscle that’s about it.
4. Physics for the bowels- Applied by early 18th-century British trainers. Not touching this one. Literally.
5. Vibrating belts- Proponents claimed would shake weight off. Remember seeing these? They are trying to make a comeback. For those times when the Shake Weight is just too much of a hassle, just put on your Shake Belt. If this worked, then riding in a bumpy car would be awesome for you.
What’s the weirdest one you’ve seen or tried? You can pretend it was your friend and not you that did it.
Above you see a picture of my man Arky Shea. Who is this mystery man with the made up sounding name?
A legend in the making is who he is. For now he is the host of The Sports Flood with Arky Shea from 10:00-12:00 on Saturdays on 97.7 The Zone in Huntsville, AL. He is also the on-line content manager for the popular sports morning show also on 97.7 The Zone The Cubelic and the Kid Show (weekdays 6-10am).
Arky graduated from Buckhorn High School in New Market, AL. From there he went on to become “the voice of Montevallo athletics” while, you may have guessed this part, attending the University of Montevallo. Which makes sense, considering he was majoring in Mass Communications and Journalism.
Growing up he was always one of the “huskier” kids. He knew it was a time for a change, when walking by a mirror recently and caught a glimpse of how overweight he had become. That was his “rock bottom” moment where he decided to do something about it.
The years of college style eating and inactivity had caught up to him and things finally came to a head. For anyone who has made a dramatic change in their life, there comes a time when you have to draw a line in the sand and say “No more”.
Refuse to accept the way of life you are living. Refuse to be sick, tired, and depressed all the time. Refuse to continue destroying your body by the way you live.
I went through a moment like that myself. I was 50 pounds overweight and had just had surgery on my wrist that would put me in a cast from my elbow all the way past my thumb for 6 months. Half a year in a cast is not a good prognosis. It was a crossroads for me. It was continue to get more and more overweight and out of shape or do something.
I did something and will never go back. Ever.
My favorite radio show is the aforementioned Cubelic and the Kid. If you’ve never checked it out, you are missing out. A great mix of sports and comedy, that works beautifully together. Any way, one day they had Suzanne Ramsden from Maverick Training Center (top notch martial arts facility in Huntsville) on the show. AS part of the show, Suzanne choked Arky out and the guys tweeted out his picture.
It was clear Arky needed a friend.
Don’t let me paint this picture of a sad sack, woe is me type of guy. Arky is a very sharp witted, up beat kind of guy but he looked a little rough that day. I decided to get in touch with him and see if he was interested in trying out my book The 21 Day Tight and Toned Transformation. It just so happened that Arky was at his low moment at the time and he was ready to act.
This is the first installment of Arky’s journey. We took down his measurements, took the picture from above, and now he is ready to get some results. Arky was brave enough to announce his measurements on the radio show because he wants to be held accountable.
He’s in luck, that is my specialty. So I would love for you to follow along, encourage, offer help, whatever we can to help Arky out along this journey. Let’s face it, he is at a very unhealthy weight and body fat percentage. He is young enough, that by acting now he can see huge benefits by doing something about it.
So here are Arky’s beginning numbers for the world to see. (Don’t worry Arky, no one reads my stuff)
I am a huge proponent of using foam rollers. They are perfect for not only soothing sore muscles, but also for preventing injuries. In my opinion everybody should own one and use it daily.
You will be amazed at how much better you will feel by spending 10 minutes a day rolling on a tube.
The foam roller I use is from Perform Better. If you need one, I recommend the 3 foot long and 6 inches round one. They are currently $19.95, so the price is hard to beat. The thing will last forever too.
Here is a link to Perform Better’s foam roller.
Also, if you have a foam roller and are unsure exactly what to do. Here is a link to an exercise sheet to give you some ideas.
“Everything you want is just outside your comfort zone.”- Robert Allen
Based on that quote I should have just about everything I want in life after this weekend. I went to a Zumbathon this weekend to raise money for a very sick child. It ended up raising $3100!
If my comfort zone was located in Alabama, going to a Zumba class would be like going to Antarctica. The class had between 50-60 people, with 3 of them being guys.
Being 6’2″ and really pale, meant there was a blinding white light towering over 95% of my fellow Zumbaers. Plus, one of the instructors is a friend of mine and yelled “Boot camp is in the house!” No hiding out getting a feel for the class, gotta be on top of your game.
I’ve got a reputation to uphold after all. Despite all of that I had a great time, got in a great workout, and helped raise money for a great cause. Plus I did not hurt myself or anyone else. Badly, anyway.
So what’s my point? My point is, step out!
-Try new things
-Do something that scares you every day
-Attempt things that you think are impossible
Get out of the shell you are used to living in. Fear of failure is holding many of you back from reaching your true potential.
Ask yourself this question. If I wasn’t afraid of failing, what would I attempt to do today?
We would never know you could drink milk or eat crabs if some brave people hadn’t come before us and done it.
I’m talking to myself on this one just as much as anybody. I am still scared of public speaking, but I do it anyway and it is getting easier.
I set goals for myself where that little voice of doubt is whispering it is impossible. Sometimes he’s right, sometimes I’m right. Either way I am improving myself every day.
Don’t be afraid to start that exercise class because you think everyone is staring at you. Even if they are staring, let them! Maybe they are starting at you because you are awesome. That’s what I kept telling myself at Zumba.
The majority of women who come to my boot camps were very nervous and or scared before they started. Then they found out I’m not going to be yelling, they can work out at their own pace and level, and no one is going to be judging them.
If they hadn’t come to that first class they would have stayed scared forever.
Don’t let fear of the unknown stop you from reaching what you think is unreachable.
My first book has been getting really good reviews, so thank you to everybody who tried it and let me know they liked.
And a big thank you to those who did not like it, but kept it to themselves. Good looking out
So I am really excited to share with you some big news in my life.
You can read the official press release about my next book coming out.
I was chosen along with some of the other top fitness professionals around the country to write a chapter for an upcoming book.
It’s an actual hard cover book and maybe, just maybe, someone you are familiar with is going to be on the cover. Too early to tell.
It is scheduled to come out in the spring, so I will keep you posted as I learn more.
I used many of you as the inspiration for my chapter, so I owe you guys.
You can learn more and download the entry form HERE if you want to participate.