Sunday, January 31, 2010

The Lean Berets 30X30 Challenge: SUMMARY

So I completed The Lean Berets 30X30 Challenge for the third year in a row! The "NO EXCUSES" strategy has truly changed my life and pushed me back into daily exercise. I'm a better man for it. I could talk for hours about all the benefits and the psychology behind it, but I'd like to just make one major point this year in summary regarding psychological "mood enhancement" in relation to America's growing problem with depression and prescription drugs to deal with it.
After three years and 30 days (1125 total days of exercise in a row for at least 30 minutes per day), I learned at least one important lesson. Most of these workouts I did NOT want to do, yet I did not regret even one single workout after it was completed. I had MANY days of personal struggle to put it mildly. The crap is life was still there after my workout, but I ALWAYS felt better and more able to cope after even a simple walk. The psychological benefits alone were worth the effort! Show me a drug with 100% success rate for 1125 days without any negative or unhealthy side effects! There isn't one. NOTHING out there can even come close to the mood enhancement or "anti-depression" benefits of daily exercise--nothing. And if you want even more benefit, go exercise outside instead of inside on a machine. A walk on a trail or through the neighborhood is second to none for a simple "attitude adjustment."
I hope this helps you. MOVE. GET OUTSIDE. FEEL BETTER. Do this and you will. I promise.
In MOVEment, Coach RJ!

The Lean Berets 30X30 Challenge: Day 30!!!

Mood: 7 (out of 10)

Workout: Z-Health, kettlebell demos for wife on deadlift, clean, press, and snatch then later I went out again to garage (Man Cave) for some more corrective exercises like KB arm bars, Turkish Get Ups, double clean and press with 30 second hold to "pry" open shoulders in overhead lockout position, and a little stretching out on the TRX.

Total Time: 60 minutes or so...

Comments: 30 more days for me of NO EXCUSES!!! Today actually marks THREE YEARS + 30 DAYS of consistent exercise for at least 30 minutes per day without missing one day. That's 1125 far...
I'll put up a summary soon of The Lean Berets 30X30 Challenge experience soon for January 2010. Keep it real...and keep MOVING.

Making it Happen, -Coach RJ

Saturday, January 30, 2010

The Lean Berets 30X30 Challenge: Day 29

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, martial arts/self defense work on heavy bag for punching and round house kicks then did a dead lift workout at gym after some rowing machine to warm up again.

Total Time: 60+ minutes

Comments: Was still a little tired but had a great day of training today. Worked on my fundamentals for striking and kicking with my MA mentor Guro John then we shot down to a gym for some heavy dead lifts with the Olympic bar. Whoa! My butt hurts! That really get deep into my low glutes!!! I don't know a lot on Olympic lifts. It's not really my speciality. They worked with me on the safe technique which was nice to learn. I think I'll start doing them at home now that I know how to do them right. I have my own squat rack and Olympic weights so no excuses!!! Only one more day to get my 30 DAYS IN A ROW with NO EXCUSES!!!

Making it Happen, -Coach RJ

Friday, January 29, 2010

The Lean Berets 30X30 Challenge: Day 28

Mood: 6 due to extreme fatigue (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health

Total Time: 30 minutes

Comments: After being crammed into my sports car for four hours, I was exhausted by the time I got home after 8PM. I was going to go for a walk but was too tired so just worked on joint mobility while watching the news on TV then went to bed...that was PLENTY for today. I had a ripping workout last night, so some rest and rejuvenation is in order anyway...tomorrow I go to Hollywood to do martial arts...I'll save some for tomorrow...

Making it Happen, -Coach RJ

Thursday, January 28, 2010

The Lean Berets 30X30 Challenge: Day 27

Luke's Man Cave-Paso Robles, CA
Miller & RJ the Conehead!

Mood: 8-9 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, MAJOR kettlebell workout tonight HARDstyle! Double KB cleans, presses, snatches plus some bottoms up clean and press.

Total Time: 45 minutes or so...
Comments: Major Hardstyle throwdown tonight Comrades in the infamous man cave @ Luke's garage in Paso Robles, CA! I love hitting it hard with the boys on Wednesdays when I'm over there along the central coast. Hit an all time high PR tonight for the first a double snatch with two 24kgs. Not bad for a guy 50 years old that weighs 170 if that. Good times. Hard work. Best of times...Enjoying the Pain!!!

Making it HARDstyle, -Coach RJ!

The Lean Berets 30X30 Challenge: Day 26

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Kettlebell Turkish Get Ups, Arm Bars, and some various KB demos for my peeps...

Total Time: 30+ minutes...I lost track...

Comments: Sort of mixed it up today with demos at work and a little stuff for myself too. Kept it a bit light because I'm shredding in Luke's man cave tomorrow night with the boys on the KBs! Got some nice feedback tonight from someone that has changed their life with simple daily exercise--and now his family is changing towards health too. Always good to hear that kind of keeps me moving.

Making it Happen, -Coach RJ

Monday, January 25, 2010

The Lean Berets 30X30 Challenge: Day 25

Mood: 7 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, double kettlebell clean and snatch with 16kg in five rep sets plus a few single presses with the 24kg at end of night then a few punches and kicks on the bag for good measure. Shot a few baskets in the street with the neighborhood kids too for a few minutes.

Total Time: 30 minutes

Comments: Another day of this tax filing! Finally got out into the man cave for a workout with wife Candas. A moderate workout intensity tonight. Was a little drained from the tax stuff, but still got my 30! Taxes be damned! I won't let the IRS break my exercise streak which is now at three years and 25 days!!!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 24

Mood: 8 (out of 10)

Workout: Coach RJ Dynamic Warm-Up, slow walk on paseo path

Total Time: 45 minutes

Comments: I had a calm day today. I did what I needed to do. Worked around the house in my office. Watched the Vikings-Saints game with my son. Nice long walk at leisure pace--nothing hard today.

Making it Happen, -Coach RJ

Sunday, January 24, 2010

The Lean Berets 30X30 Challenge: Day 23

Mood: 8-9 (out of 10)

Workout: Taught my KB 101: Intro to Kettlebells workshop for corporate clients which includes going over my Coach RJ Dynamic Warm-Up, many additional shoulder mobility drills, a little Z-Health, and quite a few CNS lockout drills too plus the basic KB exercises Dead Lift, Goblet Squat, Swing. I also did a few extra minutes of walking later that night.

Total Time: 30+ minutes

Comments: I love what I do. I help others be WELL--primarily through being Fit and Strong by igniting their fighting spirits. On the physiology side, I'm getting more and more efficiency out of the corrective strategies that I use because more and more I'm tapping into the CNS-Central Nervous System. The nervous system is the fastest system in the body--things rock when you can tweak the master control system. I get stoked watching a group of people walk in with all sorts of dysfunctions in movement then walking out less than three hours later with SIGNIFICANT improvements and enhanced quality of movement...which also means SAFER movements...a big deal in "corporate" wellness Comrades. It was a great day today. I am reminded that the struggles are worth it in proving corporate wellness when you see what is on the other end...lives are changed...America regains some strength--that is good. The future is STRENGTH! There is no future in weakness and disease.

Making it Happen, -Coach RJ

Friday, January 22, 2010

The Lean Berets 30X30 Challenge: Day 22

"When it comes to eating right and exercising,
there is no 'I'll start tomorrow' Tomorrow is disease."
--V.L. Allineare

Mood: 6-7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Double kettlebell clean & press with 16kg

Total Time: 35 minutes

Comments: I was chatting with someone doing the 30X30 and reminded that it's NOT easy to do 30 days in a row of exercise...with NO EXCUSES! Days go by then weeks then months then years and now even a decade plus for me in wellness...time slips away and health even faster if you don't kick your own ass and work for it. It's EASY to make excuses about why you don't have time to exercise...but again...who is really winning if you don't take the time for vehicle maintenance? Yeah...a few days here and there if better than nothing. The question is will it be enough in the moment of truth? So today I was digging out myself after a couple of stressful days. Today was stressful too, but I felt my spirits lift in the cold garage one rep at a time. Cold iron. Cold air. Warming spirit Comrades.

Making it Happen, -Coach RJ

Thursday, January 21, 2010

The Lean Berets 30X30 Challenge: Day 21

Mood: 3 if that...

Workout: Slow walk in cold rain

Total Time: 30 minutes

Comments: What goes up--comes crashing down. Today was not a good day for me. Way too stressful. Trying to get tax stuff organized I didn't even know was due in a few days...five years on the road working out of state has come full circle in the form of crushing stress. I became overwhelmed and went for a walk in the rain storm--fortunately I could at least find my wax sealed hiking hat in all this moving box mess around here! The walk took the edge off my anger and kept me from totally imploding--barely. This was another example of how I think some very SIMPLE exercise has kept me alive. The crap is still staring me in the face, but at least I mellowed out enough to survive another day. It's 11:30 PM. I just finished the tax filing I can stomach for one day. Tomorrow more filing...and another 30 minutes of exercise!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 20

Rest break on the 101 outside Santa Barbara...Z ya!

Mood: 6-7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB Turkish Get Ups with 16kg, KB Arm Bars, TRX stretches

Total Time: 30 minutes
Comments: I was pretty wasted by the time I got home after about a five hour drive in horrendous weather. Major rain storms today along the CA 101 as I returned to SoCal from the central coast area. That kind of driving takes a lot out of you. I was thankful to be home with the family, but alas, my daily 30 beckoned, so it was right out to the garage in the cold with the rain outside the open door. Felt good though. Really needed to work on my body after sitting so much in my car. People sit too damn much today! I refuse to buy into that all this sitting is okay. The LEAST we can do is move 30 minutes per day...the LEAST!!!

Making it Happen, -Coach RJ

The Lean Berets 30X30 Challenge: Day 19

Mood: 9

Workout: Coach RJ Dynamic Warm-Up, Z-Health, Double Kettlebells tonight! Double snatches, cleans, presses, plus some arm bars and other stuff too.

Total Time: 45 minutes or more...lost count because of all the pain and fun...

Comments: There are not many things in my life better than working out in the garage with my friends. Tonight, I was at Luke's with the new kettlebell upgrades I got from the Pavel workshop last weekend. We had a righteous workout! Got a great pump with many corrective benefits as well. Cranked some heavy metal for even more mood enhancement...that plus KB just doesn't get much better. The SIMPLE things in cannot buy--just SWEAT and very hard WORK.

In SWEAT and ACTION, -Coach RJ

The Lean Berets 30X30 Challenge: Day 18

Mood: 3 which upgraded to 7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB TGUs, strength stretching

Total Time: 30+ minutes

Comments: Today started bad with major stress then I got in the car for a three plus hour drive to my next job...arghhh. I finally got into the gym around 6:30 I think. I warmed up then did some Turkish Get Ups with my 16kg kettlebell and a little stretching too. I was surprised at my mood improvement! I'm glad I hit the workout because I went to bed with less mental baggage...tomorrrow is another day to start again...

In MOVEment, -Coach RJ

Monday, January 18, 2010

The Lean Berets 30X30 Challenge: Day 17

Mood: 7

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB arm bars

Total Time: 35 minutes

Comments: Today was just joint mobility for the most part. I did plenty of WORK yesterday in the Pavel workshop, so today was easy recovery and spending time with my family.

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 16

RJ, Pavel, & Tim Johnson-Return of the Kettlebell Workshop
San Diego-January 2010

Mood: 9

Workout: "Return of the Kettlebell" Workshop with Pavel. Many double KB drills, joint mobility, building mass with KB protocols, etc. Lots of cleans and jerks today, double snatches, kneeling cleans, push presses, and tons of other stuff too including Z-Health over lunch.

Total Time: 8 hours!

Comments: What a day. Tim Johnson from work went with me this weekend. We both did really well and had a great time. LOTS of work today! Enjoy!

In Heavy Metal ACTION Today, -Coach RJ

Friday, January 15, 2010

The Lean Berets 30X30 Challenge: Day 15

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, various KB exercises to grease the groove and loosen up a bit before we hit the Pavel Kettlebell workshop in San Diego tomorrow...just light workout...nothing that hard today in terms of exertion because there will be PLENTY of exertion all day tomorrow with Pavel!!!

Total Time: 30 minutes

Comments: I have not done this workout yet but WILL do it in a couple of hours when my comrade Tim Johnson arrives who is going with me to San Diego...yeah...I'm NOT Jillian Michaels, so I won't be telling y'all I'm too busy to workout for a full month! When RJ does not workout for a full month, I'll probably be dead or in a coma, but it will never be by choice!!!

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 14

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, Cat/Camel & Press Up spinal mobility, Core Bridging

Total Time: 30+ minutes

Comments: My workout tonight was leading my corporate clients through a two-hour workshop teaching them my RJ Dynamic Warm-Up along with two great exercises I use when people are down on their backs to get them restored and pain free ASAP which are the Cat/Camels and Press Ups and then taught them how to the most important back exercise series for prevention of back pain and back injuries which was the Core Bridging positions (also called planks). I had employees, spouses, and children there at the workshop. It was a nice evening. I enjoy working with the families at times. That is Corporate Wellness my friends! Not just three sets of ten but helping a company and company families change culture from sickness and disease to health, wellness, and STRENGTH. Be part of the solution are your end. Get Fit. Be Strong. Move Well--for LIFE!!!
Don't know how to start moving well? Check into my RJ Dynamic Warm-Up now shipped to 8 countries and 28 states across America and being used with multiple populations from youth to corporate to collegiate athletics.

In MOVEment, -Coach RJ

The Lean Berets 30X30 Challenge: Day 13

Mood: 8

Workout: Spinal mobility with the Cat/Camel and Press Up then KB Turkish Get Ups with 16kg, some KB Clean & Press with 20kg followed by 30 minutes straight of leg work using the Tabata Protocol with Prisoner Squats and Box Lunges. If you're outside my corporate wellness coverage, you might not know about the Tabata Protocol intervals I use--one of my secret conditioning weapons that I use for not only corporate clients of all ages but also my collegiate football players during preseason. Tabata was a Japanese exercise physiolgist that studied Olympic speed skate training and come up with a great protocol for intensity and time using interval training. I don't know anyone that uses the Tabatas quite like I use them--just body weight with large leg movements, but I must say, they have amazing results even though we don't use any equipment with them. Interested? Check out my Tabata Protocol Handout, or if you are so inclined, check into my whole interval section on H.I.I.T.-High Intensity Interval Training.

Total Time: 60 minutes

Comments: It's a good night when you have to work your butt off just to keep up with one of your corporate clients over age 40 that is in such great shape! Scott always challenges me when I'm in Ventura to be the real deal. A lot of "so-called" health and fitness "professionals" don't even workout on a daily basis or eat well themselves. That's crap. Jillian Michaels was on the TV the other day flapping her jaw about how she was too busy the last month to exercise. NO EXERCISE for a month for her?!!! UNACCEPTABLE considering her position. That's not how I "ROLE" my fitness and health friends.

In Sweat--DAILY! -Coach RJ

Wednesday, January 13, 2010

The Lean Berets 30X30 Challenge: Day 12

Mood: 7-8

Workout: Coach RJ Dynamic Warm-Up, Z-Health, KB dead lift, goblet squat, and snatch with 24kg. After DWU, worked about 20 minutes doing reps at the top of each minute: 10 swings or 5+5 snatches.

Total Time: 30 minutes

Comments: I was exhausted tonight. My mood was pretty good, it was just that I was wiped out after a busy Monday and Tuesday with a two hour drive home on the 405 freeway. I had to be realistic and cut back my volume. Instead of doing 20 swings per minute, I just did 10 because that was all I could handle and control. Not enough gas in the tank to handle the extra. So much going on lately...moderation is key to having longevity with daily exercise. Scale up or down, but hang in there and keeping getting it on at some level Comrades! By the end of the workout, I noticed a few drops of sweat in the garage, so mission accomplished!

In Sweat, -Coach RJ

Tuesday, January 12, 2010

The Lean Berets 30X30 Challenge: Day 11

Mood: 8*

Workout: Coach RJ Dynamic Warm-Up, easy-paced beach run along sand and bike path in Huntington Beach

Total Time: 65 minutes

Comments: It was a good day for me personally with my workout. I got to run with three of my work friends which is always nice. Stunning weather here! In the 70s for January--amazing! *But, my heart is a bit heavy today. A nice person at work that was apparently fit and healthy collapsed and passed away. It upset a lot of people that I work with this week. I did not know him, but knew many people that did...we are all very sad about it...there are no guarantees in life. Statistically speaking, if you exercise daily and eat well, you'll have a longer life with less health problems. Nonetheless, there are NO guarantees that this will always happen. It's important to make the most out of the time we have. A lot of people I have seen in the years I've been in Wellness waste so much time thinking life will last forever...they put things off far too long. Something happens like the above to make you realize just how short and fragile life can be.
The time is NOW my fitness friends. TODAY is the day--NOT tomorrow! As my friend Jack LaLanne said, "Get up each morning, kick yourself in the butt, and make it happen!"
In Flow, -Coach RJ

Sunday, January 10, 2010

The Lean Berets 30X30 Challenge: Day 10

Mood: 8

Workout: Coach RJ Dynamic Warm-Up, Z-Health, other joint mobility, and a little yoga...

Total Time: 30 minutes

Comments: My brother was still visiting, so I did not do any hard workouts today. After he left, I opted to come in the house and do my warm-up, Z-Health, and various other joint mobility in front of the was just one of those days, BUT, I still got my 30 minutes! I was really tired. Struggling with my energy levels because so much has been going on that I normally do not have to do such as moving, unpacking, home projects, etc. Regardless, it is still important for me to take at least 30 minutes per day just for my health and pays off in the end...
In Gentle MOVEment today -Coach RJ

The Lean Berets 30X30 Challenge: Day 9

Mood: 9

Workout: Coach RJ Dynamic Warm-Up, KBs, walking with family

Total Time: 60+ minutes

Comments: Today was a great day of activity for me. I worked with many of my corporate clients early in the day so got some good exercise teaching them my Dynamic Warm-Up plus a few other things. I came home and worked with my kettlebell a little doing some bent press and Turkish Get Ups then went for a walk with my brother Marc who is doing the 30X30 too. My son Cade also walked with us. I felt like the Pied Piper of fitness today which is always a good day. Beautiful 70+ degree weather in SoCal today...perfect.

In Sweat! -Coach RJ

Friday, January 8, 2010

The Lean Berets 30X30 Challenge: Day 8

Mood: 6

Workout: Joint mobility, KBs, DBs, Z-Health

Total Time: 30 minutes

Comments: My God! Another major day of stress challenges! I swear if it was not for my daily exercise, I'd be DEAD by now! More new home equipment failures today, major banking hassles, etc. I decided to just get right down with the KBs after my warm up tonight. Hit 2:00 straight with the 24kg swings, rest a few minutes, then launched into minute sets hitting around 18-20 swings at the top of each minute for 10:00. Finished with a few old school sets of DB chest press with 65# supersetted with DB straight curls with 25#.
I've lost a lot of fitness with all the moving stuff the last few months. Dealt with the 2:00 of swings better than I thought but when I hit the minute sets they nearly dropped me in my tracks. After 15 minutes of kettlebells, I was wasted and shaking...and still had 15 more minutes to workout! Hit the DBs then finished with some Z-Health back in the house. MAJOR reality check tonight. Time to get back into the saddle now that we are in the home. Stop screwing around with the foo foo...and kick serious ass--MY OWN! This works better for me and my personality. Light workouts are fine--just not to the point of losing fitness for me.
Way cool rest break tonight to watch the space station fly over our local mountain range in the slightly cool SoCal evening...pretty fast shooting star...many of our neighbors were all out there watching together. It was fun.
In Sweat! -Coach RJ

The Lean Berets 30X30 Challenge: Day 7

Mood: 7

Workout: Joint mobility, running, walking

Total Time: 30 minutes

Comments: My "force the fitness" workout last night snapped me out of the funk to short-circuit the negative loop I got into for a few hours because of all life's BS. I'm convinced that the mood enhancement alone is worth the 30 minutes each day! Today, I got to take another run in my new Nike Free 5.0 running shoes. After I got back, I wanted something more mellow so just walked around the block and looked at all the homes as I cruised was a nice way to finish the last five minutes. Pretty low-key tonight...

In MOVEment...EVERY DAY! Coach RJ

Wednesday, January 6, 2010

The Lean Berets 30X30 Challenge: Day 6

Mood: 4

Workout: Joint mobility, double KB clean and press with 16kg (lots of sets...I didn't feel like counting), a couple sets of 16kg windmill presses, a few goblet squats with the 16kg too plus showing my twins how to punch with heavy gloves for self defense a few minutes...and playing on my new Indo Board with them which is WAY COOL.

Total Time: 30 minutes

Comments: This was a difficult day personally. I was already a bit fried from work challenges then I got slammed at home with "life" stuff. I did not feel like working out. I made myself do it. I was snippy before I hit the workout. Now I'm too tired to be snippy which is better for me and my family. Another day-another workout. Just taking one day at a time because anything beyond is too much right now. Seeing the twins so exuberant about exercising with Daddy made me perk up a bit though...that was worth the workout right there I think.

In MOVEment! Coach RJ

The Lean Berets 30X30 Challenge: Day 5

Mood: 8
Workout: Joint mobility, running, wind sprints
Total Time: 30-35 minutes
Comments: Got my new Nike Free 5.0 running shoes so was pretty stoked to try them out tonight. Got home in dark and family was ready to eat--had to get workout in so hit the trail first and ate later. I could have walked after dinner, but I really wanted to try the new shoes. I liked them a lot. Got back and felt like I needed a few more minutes so blasted three 50 yard wind sprints at 3/4 speed in front of the house on slight uphill. My new neighbors might think I'm crazy, but they'll get used to it eventually! :o)
In MOVEment! Coach RJ

Tuesday, January 5, 2010

The Lean Berets 30X30 Challenge: Day 4

This is my 4th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

Mood: 9 that faded to 7

Workout: Joint mobility, walking with family, a few sets of DB chest press with 65 pounds supersetted with 25 pound DB straight curls...pretty straight up and SIMPLE today.

Total Time: 45 minutes

Comments: Started pretty good today then got a bit grumpy over some crashing and burning of one of my corporate events pending...lots of rescheduling now and a pain in my butt, etc., but decided I might as well workout' toilet sprung a leak that night so was glad to have had the "mood enhancement" of the workout!!!

In MOVEment! Coach RJ

Monday, January 4, 2010

The Lean Berets 30X30 Challenge: Change Your Life with NO EXCUSES

I'm taking The Lean Berets 30X30 "NO EXCUSES" Challenge again for 2010. Lives have been changed with this simple yet effective way to Kick Start your New Year!
If you want a program for FREE that is simple to implement (note that I did not say easy...just simple), check into The Lean Berets 30X30 Challenge. It's pretty cool. It changed my life--for the better...and it can change yours too.
In Health--for LIFE! -Coach RJ

The Lean Berets 30X30 Challenge: Day 3

Mood: 9

Workout: Joint mobility + 150 snatches with my 24kg kettlebell then some punching and kicking my heavy bag followed by some self defense work with daughter Ronnie.

Total Time: 30 minutes

Comments: Still pretty stoked about our new neighborhood plus the weather today was just awesome...about 70 degrees!!! I was getting sort of fat and lazy watching football earlier but forced my butt outside into the garage for a little throwdown. While I was there, one of my neighbors wandered over to see what I was up to then asked me about fat loss workouts. I was able to show him how to do a great interval program called the Sprint-8 that I use for a lot of my clients that want to get fit and lose weight. He's going to give it a shot for the New Year. It was a good day for fitness!
In MOVEment! Coach RJ

The Lean Berets 30X30 Challenge: Day 2

Mood: 9

Workout: Joint mobility + Fun day hike with my corporate clients and family

Total Time: 2.5 hours

Comments: A few years ago, my family started marking the New Year with an easy nature hike. We got a few people back in Atlanta doing this while we were there too. Now that we are back in California, we plan to keep up this tradition. I rolled it into my corporate business for 2010. About 20 people showed up for the hike including children! The ages ranged from age 6 to age 70. Everyone had a nice time. It was very family oriented. I was thinking of one of my favorite Jack LaLanne quotes as a theme which is: "First inspire then perspire!"
Spreading the good word of fitness...and sweat! Coach RJ

The Lean Berets 30X30 Challenge: Day 1

I'm taking The Lean Berets 30X30 New Year's Challenge again. I'll be doing an exercise blog for each of the 30 days to let you know what mind games I play with myself daily to force the fitness. Each day, I'll rank my mood from 0-10. 0=Almost Dead (hopefully that will not be listed!) to 10=Awesome!
It must be noted that on many days I DO NOT want to exercise--I do it anyway. I force the fitness. After three plus straight years of exercising at least 30 minutes per day without missing one single workout, I have yet to do ONE DAY of exercise where I wished I had not exercised! On every single day of the roughly 1,100 days so far, I was glad that I exercised...even when I was in a "bad mood" before the workout. This is VERY significant fitness friends! Think of the power of this testimonial then think about American issues with clinical depression today. Massive drug overload to combat depression. I have a simple solution...MOVE! It's amazing what just a slow and simple 30 minute walk can do to boost one's mood...and it's all good!

So here it goes for 2010:

Day 1: Mood=9 I'm super happy to be in our new neighborhood in Santa Clarita, CA. My friend was visiting with his Mom. I did a Kettlebell set up with her then went for an easy jog around the neighborhood to get a few extra minutes since I don't do a whole lot of volume or real "work" during my kettlebell demonstrations.

Workout: KB set up demos then easy jog with a friend

Total Time: 40 minutes

Comments: It was a good day. I love to help people learn about fitness and health. I was able to do this today to not only start a New Year in 2010, but also to model these behaviors for those around me.
In MOVEment...and NO EXCUSES! Coach RJ