We’re gettin’ ready to kick the year 2013 to the curb.
Gone forever. Another year older, stronger, wiser, and more grateful. Grateful for life, for you, our clients and for those who don’t know that they need us and our fitness services…yet.
The end of the year means lists. This year, my wife and I created our favorite top 10 movie lists. Lists are fun. They’re a way to share a little about yourself with others and learn a little about others. Lists make us slow down and reflect. They make us smile.
Try it. Next time you’re in a comfortable setting with a friend, ask them to give you their top 10 movies.
I’ll bet they smile.
Here then, are my top 3 fitness related random things from 2013.
- Strength training with free weights
- Kettlebell training
- Cardio (sprints, plyo jumps, burpees)
- Green smoothies (spinach, frozen mango, blueberries, stevia, water) made in a nutribullet
- Grilled chicken with green salad. Olive oil and cherry balsamic vinegar salad dressing
- Weight Control by William Hay, MD
- Total Recall by Arnold Schwarzenegger
- SuperFit, SuperFast by Scott York (hey, I’m proud of it!)
- Starbucks coffee
- Digestion (paying closer attention)
- Nuts – almonds, walnuts, pecans, hazlenuts
- Protein powder
- Fish oil
- Source Naturals Life Force Multiple Vitamins
- Barbell Squats
- Power Cleans
- Kettlebell Snatch
- GHD situps touching the floor each rep
- Medicine Ball Jack Knife
BEST FITNESS PRACTICES
- Workout before logging onto my computer in the morning (if I log on, I’m probably not getting off again)
- Sleep 7+ hours a night
- Rumble roller for tightness
BEST WORK PRACTICES
- Focus on no more than 3 things at a time
- Never promote others work, without trying it first and liking it
- Seek balance. Don’t spend too much time in one area. Do group training, video, blogs, books, software, training programs, mentor, be mentored. Take walks. Visit friends. Drink wine with wife.
That’s it guys. Random top things in the fitness world. Wonder what yours are?
Have a great 2014 and let’s kick some ass next year!
I reviewed Suspension Revolution personally myself yesterday and was impressed that there are several components to the product. I’m always looking for new fitness workout ideas so I love to get them, try them and review them for others.
If you’ve never used rings or trx style suspension trainers in your fitness bootcamp, then I think you’ll like the depth and quality that went into the making of this product. Starting off with the videos (see my review below), you can tell it’s got high production values with great lighting and sound. Dan Long is the go to guy for this type of training. He looks to be in his 40’s and keeps himself in great shape (another check mark in my book) and boy does Dan have ENERGY!
I showed my wife the intro video (see my review below) and she thought she was watching an infomercial for a second. I like his style, though, I think it works for him. Nothing wrong with being passionate and energetic about what you do.
The product is made up of:
- Suspension Revolution eBook – Beginner (49 pages)
- Suspension Revolution Intermediate (49 pages)
- Suspension Revolution Advanced (125 pages)
- Bonus! Strap Finishers 2.0
There is a table of contents in each eBook, a little about the author and the Workouts. There are high quality color pictures of the exercises with good written descriptions. You don’t have to use TRX suspension straps, you can use Jungle Gym XT or SBT (Suspended Bodyweight Training). If you have a pair of rings, you’ll be able to do a lot of these exercises (or a modified version of them).
I always get a different type of soreness in my muscles when I use rings in my own fitness workouts. I recommend this type of training and I love the portability of the rings or straps. Below is my video review of Suspension Revolution!
Teams of 4
On my go:
Run 1/3 mile
5 Double Unders (or 15 regular Jump Rope)
5 Clapping Pushups
5 Squat Jumps
50 reps each person of:
Lateral Box Jumps
Jackknife with Medicine Ball
Medicine Ball Slam
Flip Heavy Tractor Tire 20 yards to earn 1 point
for your team (earn as many points in 10 minutes)
No more than 2 people allowed to flip their teams
tire at a time (others do Jumping Jacks until
they switch – 30 seconds or so)
Team “Brian” takes it today!
Here’s another great fitness workout idea for you.
This can be done after the warm up or as a feeder activity to be done after the main workout. You’ll need:
- A clock or stop watch
- One medicine ball for each 2 people
Have everyone partner up.
On the instructors “GO!” everyone does:
16 Squat Jumps (this should take about 20-30 seconds)
16 Med Ball Situp Toss With Partner (have the medicine ball close so all they have to do is fall to the ground and begin the situp toss. If they don’t finish by the end of the minute, just have them go to the odd minute activity.)
On the odd minutes do:
Calf Tag With Partner
On even minutes do:
14 Squat Jumps
14 Med Ball Situps With Partner
Keep alternating between Calf Tag on the odd minutes – play aggressively for 1 full minute and Squat Jumps and Med Ball Situp Toss With Partner on the even minutes. Reduce the reps by 2 as you go along.
After the above has been completed, do 100 Med Ball Slams with partner sharing the reps until finished.
P.S. Calf tag is a fitness game in which two people face off in a tight circle. Each person tries to “tag” the other persons calf while constantly moving around in a tight circle. Warning! Don’t bump heads. You earn one point for each calf tag.
Speaking of “Fitness Games”, I’ve recently updated the multimedia ebook, Bootcamp Fitness Games. It comes with 76 games and workouts and has 8 different bonuses. If you bought it already simply go check out the new stuff. If you haven’t bought it, what are you waiting for? 🙂