It’s vacation time. Don’t have a gym or don’t want to go to the gym, while you are on vacation? However, you don’t want to get off track from your fitness program. So, here are a few quick exercises you can do to stay on track, and not take away too much time away from your vacation festivities. Perform 3 rounds of each set of exercises for 1 min each, with a 60-90 sec. rest between each round. For more quick fit tips, recipes, health & fitness info, subscribe to this blog, in the upper
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Ok, so my 36th birthday is right around the corner. Ironically, this birthday is not just another year I get to celebrate being on this planet. It marks the 5 year anniversary that a disturbing nude image in my mirror, upon getting out of the shower, convinced me it was time to get back into shape.

Throughout the last five years, I have been finding my groove with what works “for me” and what doesn’t, what’s fun and can keep my Gemini-driven/ADHD-mistaken mind interested long enough to keep me interested, and most of all challenge me enough to continue to challenge myself…..my biggest opponent.

I must say, 2008 has been the year that has stepped up to the plate. I’ve incorporated various butt-kickers to my life, from Kettlebell training to Muay Thai, to Copeira. However, I think the greatest physical, as well as mental challenge came yesterday in the form of something called, a “Fight Gone Bad!”

I’ve seen it on YouTube, watched it and studied its description on its mother site, Crossfit.com, and even read about it in Muscle & Fitness. However, watching from the bleachers is one thing. If you truly want to experience glory, you have to pull yourself away from your computer, get in the trenches, and play with the real players.

Well, let’s just say, I got down and dirty in the trenches with the folks at Crossfit - The Woodlands. CFTW’s owner Scott Wells invited folks out for their grand opening, giving us a chance to check out their new kick-ass facility, as well as experience a workout, Crossfit style.

What better way to introduce a sick dude like me, who fancies himself an unconventional workout on the regular, than with CFTW’s version of “A Fight Gone Bad.” I will describe what we did.

1. Wall Balls (10 lb)
2. DB Push Press (25 lb)
3. Burpees (not to be confused with sq. thrusts - I performed the push up and the jump - insanity!)
4. Box Jumps
5. KB Sumo Deadlift High Pulls (20 lb)

Each exercise is performed for 1 min. each, with no rest between exercises. Once you have completed all five exercises, you have 1 minute to rest….pray…..puke…call your mama…..or beg for mercy…..Suffice it to say, Scott & the gang chuckled cynically at the latter. We would perform this 5 minutes of pain, torture, and oddly enough, pleasure, for 3 complete rounds.

Our scores were tallied by adding the complete number of reps together of each exercise per round. Once we completed all 3 rounds, we tallied the totals from all 3 to get our complete score. I scored 111 in round 1, 92 in round 2, and 90 in round 3, for a total score of 293. I was a tad ticked off for not scoring an even 300. However, I felt great, especially since I never felt like I was going to throw up, and basked at how quickly I recovered between stations. Thank you long kettlebell sets, muay thai, and hill sprints, to name a few.

I must brag on the ladies, who also participated. They were beasts, scoring the likes of anywhere between 350 and 385. If you saw them, yeah, you would guess they worked out, but you would never confuse them for soccer moms once you see them pressing those dumbbells or pulling those kettlebells. Get your mind right, missy. If you are still stuck on the pre-21st century myth of lifting light weights for high reps, in order to get “toned” and not bulk up, it’s time you woke up. These goddesses were not only lean and mean, but were strong enough to toss some challenging weight consistently for 3 rounds.

In the end, I truly enjoyed the butt-kicking the great folks at Crossfit - The Woodlands gave me, and I definitely will add this to my Saturday workouts at least twice a month. If you are in the Houston area, especially in North Houston, Spring, or The Woodlands, and are looking for a really challenging workout, or simply want to get out of the gym and finally get the results “you” desire, then stop by and visit my friends at Crossfit - The Woodlands.

I would like to thank my friend Jared, and his little princess, for inviting me out to CFTW to workout with them. Here is a shot of Eddie Enriquez (CAP Elite.com/ MyTrainer.com/CFTW), myself, Scott Wells (CFTW), and Jared.

I am often asked by my readers, and clients, about how I train and how I eat. Therefore, I thought I would share some key points to my program. keep in mind, this is what works for me, and you should find what fits your current lifestyle, goals, and pre-existing physical or mental conditions, as well as cultural restrictions.

One of the first things I recommend anyone should do before beginning any fitness or diet program, is see your medical professional. Discuss what you want from your fitness program, as well as listen to what they may suggest. Also, while you are getting a check-up, be sure to schedule a blood test, in order to see exactly where you are nutritionally strong, or may have some imbalances that need to be addressed with your diet, as well as your exercise program.

My current fitness program is based mostly on convenience, meaning being able to train anywhere, anytime, whenever I feel the need to train. Thus, most of my training is based around bodyweight exercises (usually composed of animal movements), kettlebell training, using anything I find as a resistance training tool, any form of running, jumping, or walking, as well as martial arts training (Muay Thai & Copeira) and relaxation/rejuvenation modalities (yoga, Meditation, Qi Gong, sleep, massage).

In terms of eating, I base my diet around my activities. Lately, my eating habits have been based on the Warrior Diet and/or The Daniel Fast on non or light training days, and more protein/fats based on heavy training days. I try to keep my fruit consumption set during the day, and focus more on raw or organic veggies during the evening. I mainly consume high fiber fruits such as berries, apples, pears, and I love how filling a whole tomato can be. My biggest focus, during meals, is to make sure my plate is as colorful as possible.

Other than the aforementioned foods, I definitely consume plenty of liquids, mostly filtered water and various organic teas. Also, depending on my schedule or training, my hacked versions of protein shakes, using products like Prograde Lean or Workout.

Eating in this manner has really helped me get in tune with my body, and really hone in on what foods give me energy, sustain me, or make me feel like garbage warmed over. I would love to hear how your current fitness and eating program is working for you. Please feel free to share them here, as well as ask or post any comments.

My energy level was on auto-pilot today. So instead of shouting orders to my fitcamp class members, I decide to workout with them. Trust me, the folks in my class love it and hate it when I train with them. They know they have to step their game up, as well as their intensity, because I have to do so, as well. Take a look at our workout from yesterday, and let me know what you think.

WOD: Tuesday - 050608

“The Champ Is Here”

All rounds are performed for 3 minutes, with 1 minute of rest between rounds.

1. Right Cross Punch/Shuffle/Shadowbox
2. Left Jab/Shuffle/Shadowbox
3. Jump Rope
4. Shadow Box Combinations/Bob & Weave
5. Plank
6. Jump Rope
7. Quick Shuffle Burpee Sprawls

8. Various exercises x 1 min
20 sec rest
9. Jump rope x 1 min
20 sec rest
10. Plank x 1 min.

Ok, here are this week’s workouts of the day. I am pleased with my increase in reps during my 10 min. snatch cycle. I have improved by 72 reps, compared to a month ago. Therefore, I think it is time to move to the 44lb KB now. Hopefully, I will be snatching the 53 lb easily for 10 minutes by the fall. I would love to actually compete in one of the kettlebell lifting competitions within the next year. I must say, my focus has been on point this week, and i look forward to next week’s training.

Training in my current manner, especially with kb long sets, is definitely transferring over to my Muay Thai training, and thanks to training with kettlebells for the past few months, my shoulder is much better. Therefore, I am ready to begin my Copeira training again, beginning tomorrow.  I will keep you guys updated. however, right now, here are my training logs for the week.

WOD: Friday - 050208

AM: Muay Thai - 60 min.

PM: Sand Volleyball - 45 min

WOD: Thursday - 050108

KB warm up: KB Halos x 1 min. ea. direction

1a. KB 1 Arm Swing (l/r) x 1min ea.
1b. KB Horse stance x 1 min

(active rest w/ kb halos & cobras)

2a. KB 1 arm swing (l/r) x 2 min ea.
2b. KB Squat x 2 min

(active rest w/ kb halos & cobras)

WOD: Wednesday - 043008

AM: Jump Rope Pyramid

50, 100, 150, 200, 250, (90 sec rest), 200, 150, 100, 50

PM: (see Wednesday WOD Post Dedicated To My Mom For Her Birthday)

Tuesday : Rest Day

WOD: Monday - 042808

KB Snatches (35lb) x 10 min (switch arms ea. min.)
16 rep pace during minutes sets 1-8)/set 9 - 18 reps (r. arm)/set 10 - 20 reps (l.arm)

Total reps= 166

WOD: Sunday - 042708

Warm Up: KB Cleans x 5 min.

KB Clean & Press - 10 minutes (5 min. ea. side)
KB 1 arm OH squat x 35 lbs x 3 x 10

Nothing is more powerful than the power of self-discovery. In it, you will find God’s greatest work of art, his own self image. Nothing in life is more perfect.

Sincere Hogan
“The People’s Fit Coach”