The Lean Berets 30X30 Challenge: Day 17

This is my 15th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

This is my 16th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

The Lean Berets 30X30 Challenge: Day 15

This is my 15th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

This is my 14th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

This is my 13th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

The Lean Berets 30X30 Challenge: Day 12

This is my 12th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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

The Lean Berets 30X30 Challenge: Day 11

This is my 11th day of The Lean Berets 30X30 NO EXCUSES New Year's Challenge!

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