30X30 Challenge: 2011 Summary

This concludes my fifth year straight of doing The Lean Berets 30X30 Challenge starting on New Year's Day.  I have now exercised four years and one month straight for at least 30 minutes per day--that's 1490 days.  NO Excuses!

The hardest parts? Doing this daily blog post!!! Seriously, writing a daily post is a different kind of discipline. It is hard to do this day in and day out, but it is rewarding. Also--the breathing exercises! It's amazing how difficult it is to "just breathe" for five minutes and not think of anything but breathing...this needs much work, but I do think the breathing meditation REALLY helped me and my life. I plan to continue. Also, I'm still needing to ramp my cardio more too. This needs more work. I'm still not drinking enough water on some days. Much work to be done. It's a process as we say in corporate...

What I hope to accomplish with my 30X30 journals each year is for people to see that while it is not always easy to exercise daily--it's very important for overall health and well-being largely because we sit so much these days.  And in terms of "easy" regarding work, I'd much rather exercise than sit in a doctor's office or hospital wasting time and money. I also want people to see that MANY of my exercise sessions are not hard at all--they are actually very easy, but nonetheless, I do SOMETHING each and every day.

People undervalue the daily discipline part of exercise.  Even light exercise performed daily over years can have significant benefits.  The reason the "light" exercise works so well for me though is because I never let myself get out of control with weight gain--I just "maintain" for the most part with a couple of hard days per week and the rest light to moderate.

Results may vary, but DAILY exercise is the real deal and part of the solution for rebuilding our country.  Health--get some!

In MOVEment, Coach RJ

30X30 Challenge: Day 30!!!

This is my 30th day of The Lean Berets 30X30 Challenge!


Time: 35 minutes...no mas...

Exercise: Meditation breathing, HANGTUFF inversion, walking

Comments: As fate would have it, I finished my 30X30 for this year like I started it originally--just doing "something" even if it's walking.  I spent all day this Sunday working my arse off in the office on business stuff...it was a stressful day...time flew by and then it was dark and I still needed my 30 minutes!  NOT to be defeated at this stage in the game, I went out to Mancave and hung upside down for a few minutes on my HANGTUFF then just went for a slow walk on the Paseos. I was still really tired, but at least I got outside and moved around for a while.

I'll write a summary soon on this year's experience--another year, another 30X30 Challenge in the books!
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 29

This is my 29th day of The Lean Berets 30X30 Challenge!


Time: 30 minutes

Exercise: Meditation breathing, Indian Clubs, Z, fighting stick, martial arts practice, KB TGU and 1/2 TGU

Comments: Did a lot of correctives tonight before getting after it on some kick bag action plus spent some quality time with my stick fighting techniques. Felt good to kick the #@!# out of my new bag!!! It was a nice day for martial arts as I went downtown tonight into Silverlake for a Filipino cultural event that featured Grandmaster Nene doing Balintawak stick fighting--very close proximity combative work.  I really enjoy the sticks.

Only one more day now for this year's 30X30!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 28

This is my 28th day of The Lean Berets 30X30 Challenge!


Time: 30+ minutes

Exercise: Meditation breathing, running

Comments: I took the Turbos with me down to the park through the Paseos.  I ran and they rode their bikes.  It was fun.  Great weather today.  Good to be OUT with my kids and exercising together.
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 27

This is my 27th day of The Lean Berets 30X30 Challenge!

Time:  30 minutes

Exercise: Meditation breathing, Indian Clubs, walking

Comments: I drove almost 300 miles today and got home late, so all I did was go for a walk, but that is fine, moving for 30 minutes is better than not moving at all.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 26

This is my 26th day of The Lean Berets 30X30 Challenge!


Time: 60 minutes
Exercise: Meditation breathing, KBs, Z, Indian Clubs
Comments: MAJOR kettlebell throwdown in Luke's Mancave tonight!  WHEW!!! Swings, VO2 Max protocol, pressing, renegade rows, even some KB "chest pressing" in honor of old school Jack LaLanne.
Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Shreading it...NO Excuses! Coach RJ

30X30 Challenge: Day 25

This is my 25th day of The Lean Berets 30X30 Challenge!

Time: 30+minutes

Exercise: Meditation breathing, something?!!!

Comments: I can't remember what I did this day because I've been too busy to write my journal for days, but one this is for sure, I did do my 30 minutes or more of something!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 24

This is my 24th day of The Lean Berets 30X30 Challenge!

Time:  30 minutes

Exercise: Meditation breathing, flat bench with Olympic bar, bicep hammer curls with rotation, pull ups, Z, HANGTUFF inversion, Indian Clubs

Comments: For the most part, I did old school tonight for Jack LaLanne. Just kept it simple because it worked for Jack for over 80 years, so it's good enough for me too!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 23

This is my 23rd day of The Lean Berets 30X30 Challenge!


Time: 45 minutes

Exercise: Meditation breathing, kettlebells, HANGTUFF inversion training, Indian Clubs

Comments: Hit the KBLA Sunday morning "Line Up" today. Was lined up and ready to rock by 7AM! Good to be getting back in the saddle with the KBs and my KB friends again. Did some easy restorative stuff tonight while watching football too.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 22

This is my 22nd day of The Lean Berets 30X30 Challenge!

Time:  60 minutes

Exercise: Meditation breathing, joint mobility, Z, KBs, walking, Frisbee with family

Comments: I taught a corporate Kettlebell workshop today with wife Candas so got a few reps in there with demos, but basically my workout today was walking with family down to park then playing Frisbees for 30 minutes or so. My oldest daughter Alicia was visiting today, so I had all three of my children playing at the park at one time which was nice for me. Lead by example. Want your kids to be fit? Be fit yourself.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 21

This is my 21st day of The Lean Berets 30X30 Challenge!

Time:  40 minutes

Exercise: Meditation breathing, running

Comments:Took the Turbos to bike path along river tonight. They rode bikes while I ran. Did not run very fast but running nonetheless plus I got to spend time with the Turbos. Great weather here! Felt so nice and warm--just like spring. Enjoy!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Dealing with the warm sunshine despite the sweat and heat...NO Excuses! Coach RJ

30X30 Challenge: Day 20

This is my 20th day of The Lean Berets 30X30 Challenge!

Time:  35 minutes...NO mas!!!

Exercise: Meditation breathing, Spinning bike

Comments: I was burned out and tired tonight after more computer meltdowns...it was all I could do to drag myself out to Mancave...got on bike...NO warm up or anything else--just rode while watching the news for 30 minutes. Glad I did a little spin though as I felt better post spin albeit still very tired.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 19

This is my 19th day of The Lean Berets 30X30 Challenge!

Time:  45 minutes

Exercise: Meditation breathing, joint mobility, Indian Clubs, KB throw down with step down snatching and pressing and some double KB complexes too

Comments: A righteous KB throwdown at work with the peeps tonight! Enjoying the exertion pain for sure tonight!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30 Challenge: Day 18

This is my 18th day of The Lean Berets 30X30 Challenge!

Time:  45 minutes at least...

Exercise: Meditation breathing, KB windmills with 16kg, presses with 24kg, Indian Clubs, core bridging

Comments: Trained with Scott at work tonight.  Hit some joint mobility, KBs, and even some bicep curls with 35 lb. DBs--hammer curls with rotation to be exact. Felt good too!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 17

This is my 17th day of The Lean Berets 30X30 Challenge!

Time:  45 minutes

Exercise: Meditation breathing, Arnis fighting sticks, joint mobility, Z, HANGTUFF inversion, double KB circuits, single KB press, Indian Clubs, pull ups

Comments: Had a nice HARD training session with the double KBs tonight--two 16kgs. Candas my wife threw down with me in Mancave. To cap off a great night of sweat, I finally got back up to 10 pull ups in a row with the overhand grip too! I've been working my way back up from 3-4 as for over a year I couldn't do pull ups due to a forearm strain. My goal is 15 again which was my lifetime PR about 7 years ago.

Tonight! 5 rounds of 5 exercises for 5 reps each non-stop then switch partners. 5X5X5

1. Double swings
2. Double high pulls
3. Double presses
4. Double snatches
5. Deep squats

So got my 30 and then some and earned it tonight. Was quivering at the end. Good stuff. NO Excuses!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Enjoy! Coach RJ

30X30: Day 16

This is my 16th day of The Lean Berets 30X30 Challenge!

Time:  40 minutes

Exercise: Meditation breathing, DWU, HANGTUFF inversion, running, hill repeats

Comments: In-between football games, I ran over to the water tank hill for 5 repeats then ran back. I ran the hills hard. I was tired the rest of the day. My point being you don't need to go long to get a metabolic workout, but you MUST GO HARD if only hitting it a few minutes. That is a great workout. My wife Candas did the same thing later after I got back. I will be doing more of the hills. 

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Going HARD...NO Excuses! Coach RJ

30X30: Day 15

This is my 15th day of The Lean Berets 30X30 Challenge!

Time: 35+ minutes

Exercise: Meditation breathing, walking

Comments: Our family got busy today. We were going to go for a hike but opted for a walk on the Paseos near home instead to save time and energy.  Very light today--no intensity really.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Moving...NO Excuses! Coach RJ

30X30: Day 14

This is my 14th day of The Lean Berets 30X30 Challenge!

Time: 30+ minutes...at least...

Exercise: Meditation breathing, football catch with Cade, Indian Clubs, HANGTUFF inversion, joint mobility for low back

Comments: Cade wanted to play football again, so part of my exercise today was playing catch with my son. I enjoyed that movement. Got some reps in Mancave with a few double KB CPs with 16kgs then hit some clubs after practice while they were eating dinner. Pretty easy stuff today, but I was the Daddy which is more important than leaving them alone watching TV.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Rolling...NO Excuses! Coach RJ

30X30: Day 13

This is my 13th day of The Lean Berets 30X30 Challenge!

Time:  50 minutes

Exercise: Meditation breathing, Spinning bike, Indian Clubs, KB Windmills, HANGTUFF Inversion for back

Comments: I've been doing a lot of brain work lately. Lots of project development, research to put things together, very important things for work, etc. It takes a lot of energy--and yes caloric energy. It can be tiring to do all this thinking! I was flying today--a feverish pace. By the time I was ready to train, I was getting a bit fried. I opted for the indoor bike in Mancave. I'm getting more used to it I think. I used to ride that thing all the time back in the day. It's a good workout. Simple. Can be hard as hell if you want it to be, but for now, I'm just spinning the wheel without much intensity. I get a sweat going and my heart rate up, and I'm happy for now. Helped Cade with his workout tonight. Ronnie decided to her first--on her own--we don't make them "exercise" or train. They just like doing it. Cade did some KB swings, some Indian Clubs, some bench step ups, some jumping jacks. I was teaching him the 5-Step Indian Club pattern Army Maguire is teaching me. The 1lb. clubs are a little heavy for kids--he got through it, but I wish someone made 1/2 pound clubs for kids--no one makes them though at least for now.

Another day, another 30!!!  17 more to go for January 2011.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

In Sweat...NO Excuses! Coach RJ

30X30: Day 12

This is my 12th day of The Lean Berets 30X30 Challenge!

Time:  60 minutes

Exercise: Meditation breathing, KBs, Indian Clubs, HANGTUFF Inversion, football

Comments: My wife and RKC Candas took me to the park to try out her new "Lady KB" circuit for this weekend. She worked me over! I started whining...I hang my head in shame Comrades.  :o(  I was shaking like a leaf on a tree by the time she dropped me off at the Mancave! Oh well...at least I'm getting back in shape instead of fading away. I did feel better than yesterday--even though I got my ass kicked by my kettlebell spouse.

I did take my BOSE for musical inspiration at the park. That was fun. I like music when throwing down. Tonight we rocked it with my favorite band from Atlanta--Hot Rod Walt & The Psychodevilles. Fun stuff!!!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Crank some Rock-a-Billy with Hot Rod Walt!

www.psychodevilles.com

Keeping up with the ladies...barely...but still Rockin'! Coach RJ

30X30: Day 11

This is my 11th day of The Lean Berets 30X30 Challenge!

Time:  30+ minutes

Exercise: Meditation breathing, RJ DWU, Z-health mobility, various other spine mobility drills after lots of sitting and computer work the last two days, Indian Clubs, HANGTUFF inversion, KB windmills

Comments: For some reason, I got sleepy and felt like a sloth driving home this afternoon on the 405 coming home from Huntington Beach. It was cloudy again and kind of dark...by the time I got home I was exhausted! My grand ideas of major KB throw down went out the window. I opted for something I could manage with low energy tonight. Hopefully I'll have more pep tomorrow after work. Regardless, I got my 30 and was glad to get it!  Fortunately, I got a great run in last night at a moderate pace in HB. All is good except hydration...still not drinking enough water. Need to crack down on this more.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 10

This is my 10th day of The Lean Berets 30X30 Challenge!

Time:  45 minutes

Exercise: Meditation breathing, running

Comments: Ran today in Huntington Beach with a couple of friends I work with down here. Nice crisp weather at dusk, moderate pace, clean air. Happy to be running because for a couple of years I could not really run due to my painful plantar fasciitis condition--funny how when you lose something THEN you appreciate it more. Just going for an easy run even if not a blistering pace is so enjoyable now.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Pounding some pavement today...NO Excuses! Coach RJ

30X30: Day 9

This is my 9th day of The Lean Berets 30X30 Challenge!

Time:  30+ minutes

Exercise: Meditation breathing, joint mobility, kettlebells, Indian Clubs, Arnis stick, HANGTUFF inversion

Comments: Hit the KBLA Sunday Morning Line Up in Santa Monica which is well over one hour but not all training as there is a lot of listening and instruction too. Kept up with my breathing exercises, hit a few minutes of clubs which is daily at this point or nearly everyday then took a few practice swings with my fighting stick too.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 8

This is my 8th day of The Lean Berets 30X30 Challenge!

Time:  40 minutes

Exercise: Meditation breathing, joint mobility, Indian Clubs, HANGTUFF Inversion and back stretches, Spinning bike

Comments: I did some demos at work with burned a few minutes for me but still needed 20 minutes when I got home after work. The neighbors were in the garage watching the Jets game drinking wine. They asked me over, but I still needed 20 minutes to get my 30! So I said later then hopped on the bike and completed my goal--then went over for football and wine!

Weekly Goals: This marks my first week. I have hit my target goals to do 5 minutes per day of meditation breathing, at least 3 good cardio sessions per day, and increase my focus and quality of overall eating. I fell short on my drinking more water goal--I got too dehydrated on too many days. I will do better on this next week. I just need to get back to the basics with my diet--five a day, plenty of water, then also expand into more organics like I have been the last few months off and on.  So far, so good though. It's been a good start thanks for another 30X30 NO Excuses Challenge butt kicking!

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 7

This is my 7th day of The Lean Berets 30X30 Challenge!

Time:  30 minutes plus...

Exercise: Meditation breathing, joint mobility, Indian Clubs, kettlebell V02 Max Protocol (15:15)

Comments: I had to watch the Turbo Twins for two days without my wife, so I was a little limited  today on what I could do but still got after some KB attack in Mancave. Did the V02 for 15 minutes only--working my way back into the harder stuff right now so didn't want to get carried away. Rounded out the day with various joint mobility stuff and continued by 3:00 of meditation breathing in morning and 2:00 at night right before going to bed. Continuing to feel better on the cardio end. I feel like I'm making ground again.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htmtheleanberets.com/30X30Challenge.htm

Sticking with it...NO Excuses! Coach RJ

30X30: Day 6

This is my 6th day of The Lean Berets 30X30 Challenge!

Time:  40 minutes

Exercise: Meditation breathing, Z-Health mobility drills, Indian Clubs, biofoam roller, other spinal mobility drills

Comments: I got thrown off a bit because I have the Turbo Twins by myself until Saturday so my wife can work out of town.  We were on the road today and didn't get home until 7:30. I opted to just bring some clubs into the den and watch football while I did some drills and circular club exercises. Son Cade supervised. Easy today. I wanted to do some KBs and something a bit harder on the strength side, but this will need to wait until tomorrow. I think I'll launch into some V02 Max KBs tomorrow which would give my my third cardio workout of the week to meet my goal while also delivering some decent strength.

I had a somber chat with a client today about a young relative that died likely due to morbid obesity--at age 11.  I again realized that I must stay the course despite the difficulties to do whatever I can to make America strong--and especially her children. They deserve better. Let's deliver. Make it happen. Take ACTION.

Learn more about The Lean Berets 30X30 Challenge!

http://www.theleanberets.com/30X30Challenge.htm

Rolling, Coach RJ

HangTuff Demo Video

Inversion Training on the HANGTUFF

I shot a simple demo video with my new HANGTUFF and posted on YouTube.  I demo the two great low back exercises I do daily on my HANGTUFF--inversion (hanging upside down) and a forward bend over the HANGTUFF. Both exercises help to restore some spacing between my discs and ease some pressure on my low back.

I think people can greatly benefit from the HANGTUFF--just the restorative back exercises alone are worth the cost, but you can also do a lot of cool strength exercises on it as well--plus other various stretching.

The HANGTUFF was made by my friend Army Maguire at Agelesstrength in Redondo Beach, CA.  Check out the links below for more info:

• HANGTUFF Demo Video
• Visit Agelesstrength.com