Rebel Winter Rescue II – Let’s Make It Through the Holidays… Together!

 

IMG_1104The Premise

Looking for a fun way to stay fit and active this winter? Need some help fighting the “holi-daze” and all the frumpy weather, sluggish food, and cozy sweaters just begging you to hibernate until the 1st of the year? Hoping for some accountability so you’re not just left to your own devices while having every nutritional, stretching, exercise, and meditative tool at your disposal?

BAM! HERE IT IS!!

For 9 weeks we will rock this winter in true Rebel fashion; lots of hard work, lots of fun, and an endless supply of encouragement along the way. No measurements… No weekly weigh-ins… Simply a fit test at the beginning and end with a bunch of people just like you sticking together and diggin’ deep! All abilities, age ranges, experiences, and every other diverse situation you can possibly think of are welcome! NO REBEL LEFT BEHIND! Interested? Check out this video created during the 1st “Rebel Winter Rescue!”

Rebel Winter Rescue II:
Vital Info

There are 2 day/time options to choose from:

Monday @ 7pm/Wednesday @ 6pm
&
Tuesday @ 7pm/Thursday @ 6pm

The cost is $200 for Anytime Fitness Members, $275 for 1st time Rebel challenge participants who do NOT have a membership, and $375 for non-Anytime Fitness members who have done a rebel challenge before but choose to forgo getting a membership. A down payment of $100 is required by the start date but payment plans are available upon request!

If the above works for you then mark the following on your calendars:

Starts: October 27th (Monday)
Ends: January 3rd (Saturday… the ONLY Saturday we meet the entire challenge with a surprise in store)
Halloween Workout: October 29th/30th
Red, White, and Blue Workout: 10th/11th (in honor of Veteran’s Day)
3rd Annual Turkey Reb-Bowl Football Game: November 27th (Thursday… everyone welcome!!)
Black Friday Boot Camp w/ Special Guests: November 28th (Friday)

That’s not all but you’ll have to wait until the full schedule is released in a couple weeks to get the full scope of awesomeness this challenge will have in store (like additional themes, toy/clothes/food drives, and more!)

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Last Year’s crew of good lookin’ winter Rebels!

 Sign-up Now!

Simply fill out the quick and easy sign-up sheet below and you’re in! Once you’ve signed up you will be added to the mailing list so you will be kept updated with more info on this shindig as it comes out.

If you have any questions at all then feel free to CLICK HERE for all my contact info! I look forward to answering any questions you’ve got or simply touching base with you and puttin’ some gasoline on your inspirational fire… whatever you need!

AhhhhhOOOOO!!!!

- Rebel8

Rebel Ramblings – The Pursuit of Toughness #3

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So week 2 of Operation World’s Toughest Cox has concluded and just like every other week it had its share of ups and downs. I’ll get the downs out of the way first so that we can take a shovel, bury them in the yard, and put a tombstone up that reads “learned from and moved on.”

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My goals for the week were as such:

* Make yoga once this week
* Get in 1 trail run

* Run 15 miles total
* Get in a savage beach workout
* 4 weight training days
* minimum 30 total minutes on the “Lateral X”
* Increased vegetable intake
* Increased breakfast intake
* Reduced night time eating intake

Soakin' in the chakras!

Takin’ in the chakras!

Unfortunately extreme fatigue reared its insubordinate, grotesque head and I didn’t make yoga. That’s the only physical goal I didn’t make but it’s a pretty big one for me. I LOVE the centered focus you get but even more so I love the flexibility training that it forces me to do in ways that I don’t do normally. Stretching aside you work muscle groups, tendons, and ligaments in a way that you’re not going to get from a weight training session, circuit class, cardio, or anything else. That’s the reason why I love Zumba…

Pictured: Mid-Zumba Love

Pictured: Mid-Zumba Love. I’d like to think Denise feels similarly on the inside.

 

When else are you going to move your body in such a way that knocks all the cobwebs out, gets you limber, increases blood flow to areas normally lacking, works up a sweet sweat, AND you get to have fun? As my favorite Zumba Instructor of all time (and one of my all time favorite people in general) Jessica LaVenter states it’s exercise in disguise!

This is Jessica. Soak in the wisdom.

This is Jessica. Soak in the wisdom.

To be fair though… There are a lot Zumba routines that are DEFINITELY not disguised… The exercise punches you square in the face and laughs at you while you try to get up and keep the rhythm with the rest of the class.

Realistic depiction.

Realistic depiction.

As for the nutritional component I decreased my veggie intake from last week but it was still up from average. My breakfast intake was good and my late night eating was… ehhhh. Better than average but I definitely had a few more bowls of cereal than I should have.

And a couple of mini donuts, some chocolate pie, and some In N’ Out to boot… I’M ONLY HUMAN!!!

In reality a few unwise choices aren’t going to derail me in the slightest! They will, however, throw some sludge on my progress train tracks and with World’s Toughest Mudder merely a few months away there is no time to waste!

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Don’t get me wrong, this has nothing to do with perfectionism… I’d like to think that I pretty much represent the anti-perfectionist because I believe big time in yin yang philosophy. To know good you must know bad and vice versa. That is MAJORLY generalized of course… There are opposite ends of the spectrum on everything meaning one thing cannot exist without the other. Now I’m not talking to know of sadness and happiness but rather to knowing sadness and happiness and experiencing that they hold each other’s hand and guide each other through the dark spots. I apply that to my health, well being, and intense training. I accept it all and know that as long as I’m doing the best that I can then I am the best me that I can be at any given moment which you should NEVER beat yourself up over. It’s when you start short changing, cutting corners, negotiating your worth, and straight up giving up that you should start kicking your own ass and answering your own person judge, jury, and executioner.

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My shortcomings also have nothing to do with weight loss. I don’t look at those donuts, bowls of cereal (frosted flakes for you curious kittens out there), In N’ Out, chocolate pie, or anything else I forgot as hindering my weight. Between my training schedule and bringing the same energy as Richard Simmons on a speed binge to the boot camps I run I’m never short on caloric needs. Hell, I lost 4 pounds this week! I’m thankful beyond words that I have achieved activity as normalcy in my life thus allowing a little bit more food leeway for a food addict like myself. Does that mean I don’t feel shitty when I eat things I shouldn’t? Sure as hell doesn’t! Does that mean it doesn’t knock me on my ass like a hibernating bear when I eat enough to feed a family of 5? Heck no… Does it mean I don’t feel the side stitches that aren’t normally there when I go for a run to try to “filter out” the shit food I ate? Every time…

Another realistic depiction.

Another realistic depiction.

I think you get my point.

If you don’t then I’d like to break it down further… Any health goal you choose is going to take a lot of hard work. If your natural, everyday life brought you towards that goal then it wouldn’t really be a goal now would it? You wouldn’t need to put effort out thus negating any hardship & achievement in one fell swoop.  To alter your lifestyle in a way that goes against your urges is extremely difficult even when we realize those urges are not self serving in the slightest. Well I’ve conquered altering my lifestyle after more than a decade of trying to find the balance. You wouldn’t think normalcy would be so exhilarating but I might as well be Tonka with his head out the window I’m so stoked!

 

Exactly like that.

Exactly like that.

With this newly acquired balance I can now focus on the things that REALLY matter… My overall health and the effects that activity and nutrition have on my overall happiness. Not the scale, not how clothes fit, not what I look like… Happiness. I’ve learned that being active and eating well enough is vital to my happiness. When I’m feeling down there is usually a direct correlation to my activity levels/food intake. I know this about myself and adjust accordingly when I need to. I’m going to do this forever because of that and in no way is that overwhelming now but it sure as hell used to be!

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So that’s pretty much how I feel about that I guess… It really helps me to spew my thoughts on this little white screen but I also hope that somebody somewhere is reading this and recognizing their own inner-monologues, goals, and tested intentions and that brings strikes a motivated chord somewhere deep down to keep going even when the going gets tough.

For all that thought process I am stoked to say that I ran my 200th mile this week in about a 7th month time span. I’m pretty proud of that. Small cox for some but big Cox for me! My grip strength training improved drastically in just 1 weeks time and I’m sore in places I haven’t been in awhile which makes me feel all the more better weirdly enough… The beach workout was the gnarliest one yet as we covered 4 miles of coastal running, 200 sand digs, 240 Push-ups with barrel rolls, and 12 god-fucking-awful sand dune bear crawls. I’m pretty convinced that those sand dunes are a masochist’s wet dream. In the end, I’m giving my all and it is all that I can do and exactly what I need to do. I’m taking my body to the limit on my terms and it feels great.

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More importantly, I’m staying sane.

Well... saneISH.

Well… saneISH.

Until next time…

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- Rebel8

Rebel Ramblings – The Pursuit of Toughness #2

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Good God, working out sucks.

The alternative is way worse though…

With that being said holy shit am I exhausted. However, it’s that good fatigue for suresy! It’s that kind of tired that you work for, you know? It’s not the “I ate a whole jar of peanut butter before bed and feel like a hibernating bear in the morning” kind of drained but that earned exhaustion where your body feels utilized and sends endorphin overloads that say “you better sit the fuck down or we’ll MAKE you sit the fuck down.”

... And then once that success is found, take a breather.

… And then once that success is found, take a breather.

After yesterday mornings beach workout with fellow World’s Toughest Justin “TAAAAAAAAH!!” Zuiderweg and a killer trail run this morning with the Unicorn I am, indeed, sitting the fuck down.

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Pictured: All that is man. You can call him Justin.

This week in training was the opposite of an exercise in futility. I gave myself goals and I hit them all:

* Make yoga once this week
* Run 15 miles total
* Get in a savage beach workout
* 4 weight training days
* minimum 30 total minutes on the “Lateral X”
* Increased vegetable intake
* Increased breakfast intake
* Reduced night time eating intake

Even got this bad boy done! Good look deciphering those hieroglyphics...

Even got this bad boy done! Good look deciphering those hieroglyphics…

I’m stoked that I hit me goals but I’m even more amped that at the end of this week I’m not obsessive over it the way I feared my hyperactive brain might be. I also have a healthy perspective in the sense that this week was amazing yet I know I may not be able to hit my goals sometime in the future and that’s ok! I’m relishing the present success rather than fearing the future potential failure. The reason why it’s a big deal to me is that in the past I would have a good week and get stressed the fuck out and feel under pressure like Billy Joel to the point of panic attacking my way to giving up or spinning out of control. I would crumble because of the success which although ludicrous it happens to people more often than we think. Translation; I’m one of many people that get scared of a good thing and subconsciously sabotage myself to fail so that I’m still in control. You can’t control the exact trajectory of success but you can manage your demise.

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Do you ever find yourself managing your own failure? Think about it…

A lot of forms of self abuse are really just ways to feel in charge of ourselves by giving us a dynamic “thing” to keep in check when we feel like we don’t have a firm grasp on ANYTHING. Needless to say I’m pretty pumped I’m not feeling that way this time around.

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So even with all this fatigue I can feel my body cogs working their way back into top knotch super saiyan status which makes me look forward to this coming week the same way I used to look forward to deep frying a family sized bag of tator tots with bacon, cheddar cheese, and ranch as a kid. PRIORITIES!

Something like this.

Something like this.

My goals for the coming week are the same as above but after today’s amazing trail run through Annadel with Cara I decided I need to get in at least 1 trail running session a week. For me my body comes alive on those trails unlike anywhere else. It caters perfectly to my Mad-Hatter-Meets-Robocop mindset.

Again, something like that.

Again, something like that.

It tunnel visions me properly while giving my brain something to stay focused on while my body pings back and forth like I’m trying out for American Ninja Warrior and I’m totaaaaaallllllyyyyy gonna conquer Mt. Midoriyama. Seriously, it’s a trip! It’s like my brain and body are making microcosmic decisions and calibrations and when I zone in I’m more just along for the ride than anything else. The rad factor is high for me because I’ll never forget where I’ve come from… especially in these moments.

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Fun fact: That’s a Carl’s Jr. stain on my shirt. Keeping it real at its finest.

My challenge in this moment is I want to eat the crappiest food imaginable because exhaustion is a nasty siren with devilishly persuading tendencies. I mean, after the week I’ve had it’s like I deserve a large pizza to myself right? Right…?

…?

No, that’s not what I deserve. I deserve to feel great and eating an entire large pizza has never done that for me (and trust me when I say I have a lot of data collected on the matter). It’s not about weight gain or feeling fat… because truthfully I’ve worked hard enough this week and have accumulated enough muscle mass over the years that I could rock that large pizza with a bag of chips and a super burrito and aside from the 2 inch bloat suit I’d undoubtedly be wearing in the morning time I wouldn’t gain any true weight… I recognize that. That understanding was dangerous information for me a few years back. It was an excuse to do it. Don’t get me wrong… I still give in to that twisted thought process more often than I’m comfortable admitting, but not as often as I stay away from it which is VICTORY BABY!

Pictured: Me the morning after a large pizza, bag of chips, and super burrito.

Pictured: Me the morning after a large pizza, bag of chips, and super burrito.

It’s about feeling like a million bucks. It’s about setting yourself up to create and take advantage of self betterment opportunities that wait for you around every corner… You just have to look for them, Well, I’m looking alright… I promised I’m showing up to Vegas come November in the best shape of my life and I will swear by that until it’s over and I’m holding that World’s Toughest Mudder headband up high.

Tower of Power! Lookin' forward to adding to the collection ;)

Tower of Power! Lookin’ forward to adding to the collection ;)

Thanks for the accountability, Rebels! Until next time…

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- Rebel8

Rebel Ramblings – The Pursuit of Toughness

That video right above this sentence… Yeah, I’m doing that shit.

Balls. In. Throat.

Due to some amazing friends/Rebels/crazies who banded together and registered me for something that I very well could have secretly resented them for (because I mean… SURPRISE YOU’RE DOING A 24 HOUR TOUGH MUDDER!!!!!) I am a fully registered member of the World’s Toughest Mudder legion and I couldn’t be more stoked about it. The “get Cox to WTM 2014″ movement was spearheaded by my man Justin and his better half Maggie whom along with a Unicorn and some dear friends I get the pleasure of traversing the Sin City landscape with come November 15th through the 16th. Justin and I had many a conversation about how nuts it would be to get after World’s Toughest Mudder and had you asked me a couple months ago I would have sworn on a stack of every religious academia you could find that I DEFINITELY wouldn’t be attacking WTM this year.

Well wouldn’t you know it… we’re now about 3 months away from that getting blown out of the water like an epic pirate battle.

Sounds like living to me!

24 hour Tough Mudder course in Vegas with my favorite people? Sounds like living to me!

So now that you know the setup here’s the skinny on this Rebel rambling. I’ve found myself having a lot of thoughts and feelings on the matters surrounding this event that keep swirling and swirling around in my brain cage frantically searching for a crack so they can escape. My better half Cara is an absolute blessing. She is here to talk to and through this whole fiesta with and I’ll never be able to express my thankfulness for the encouragement she provides just merely with her presence and reassurance that “I’ve got this shit.” I’m not sure what part of my circus-addled brain is soothed by writing out my thoughts and feelings, but I’ve learned not to really question it and go for it with gusto. So… here we are.

There are some days I find myself riding a wave of anxiety like I’m trying out for the upcoming “Point Break” remake *Editor’s Note*BOOOOOOOOO!!!!*End Editor’s Note*. I have a problem sleeping through the night as is but now my brain dog has another stress bone to chew on so I’m sure you know how that goes. With that being said… Something I firmly believe in is that all goals worth working towards carry nerves behind them. It means you care. It means you FEEL what you’re doing and your heart is IN IT! Sure, these feelings are scary and intimidating but they can be just as much exhilarating and refreshing. Problem is not everybody percolates on those nerves long enough to experience the good side. I see it a lot like Platform 9 3/4 in “Harry Potter.” You see this brick wall in front of you and you’re told there’s an awesome place behind it… All you gotta do is run through it!

You just look like a weirdo when you stop and stare at the wall though...

You just look like a weirdo when you just stop and stare though…

The point I’m making for those unfamiliar with the reference (aka muggles) is that the fear of the worst case scenario is strong enough to hold a lot of us back from the best case scenario when we sit on our haunches and pray for the day life gets easy and problems don’t exist anymore.

Update: All problems solved.

Update: All problems solved.

That day will not only never ever come but contrarily we arrive back at my first point… All goals worth working towards carry nerves behind them. The nerves highlight the adventure. The anxiety amplifies your focus when channeled correctly and it all starts with that good ol’ cliche we call perspective. Simple enough… If it were easy it wouldn’t be special. So… even the bad feelings surrounding this World’s Toughest Mudder insanity are really just good stuff in disguise!

There was a point and time when I was competing back when that I documented every single milligram of nutrition I took in and every molecule of energy expelled out. Each second spent on a cardio machine, every rep lifted, and every pound accounted for all day, er’ day. I did some semblance of this with various extremes (most often on the “most” extreme setting) and I burnt myself out like already bald tires kicking off an all day drag race.

Hey there...

Pictured: Creepy face and burnt out.

When every waking moment is spent worrying about controlling literally everything around you it’s common to crash and crash HARD. When you are too stubborn to crash however is when you find yourself caught in this limbo between a complete mental breakdown and the self assurance that this is the price of being “healthy.” It’s like an emotional purgatory where all you want to do is laugh and cry at the same time equally and BOY IS THAT CONFUSING! Are you doing the right thing? Are you hurting yourself? Are you merely feeling the result of hard work and dedication or are you overdoing it? AHHHHHHHHH!!!!! So the answer… WRITE EVERYTHING DOWN BECAUSE THAT WAY YOU CAN CONTROL ALL OF THE THINGS!!!

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Did all of this obsessive compulsion and delirious drive lead to me being the best body builder in the world? Not a chance. I was mediocre on my best day when it came to competition. It’s the journey though… The experiences I had, knowledge thirsted for, and dedication to see it through even when every aching inch of me screamed to quit every single goddamn day that molded into my approach now. I learned not only what not to do but also how I didn’t want to feel. What did I want out of fitness? What was the overall end goal? Do the ends justify the means and once I achieve physical perfection I’ll be happy or do I have it backward? What’s the point of burning the candle in the middle and at both ends if you’re too exhausted, angry, and high strung to enjoy it? Is that really the goal? Is that REALLY how you want to feel at the end of the day or did you just find a new form of misery because that’s where your fucked up self is most comfortable…?

These were the hard questions I found myself not able to shake once I’d finally hit the major burnout point. They were the questions that were nagging in my brain all along I just didn’t have the strength to run away from them anymore.

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Don’t get me wrong… Some people truly do thrive off of goal oriented health… Even NEED it for happiness and sustainability! I found out the hard way I am not one of those people. It’s kind of like how some people absolutely LOVE mathematics and numbers while others (right here) see an algebraic equation and can literally feel an aneurysm giving birth unto itself. If you’re one of those “math makes my soul hurt” kind of people can you imagine the torture of attempting to become a calculus expert? On top of that can you see how ridiculous it would be to beat yourself up for not enjoying it? Yeah, kinda like that…

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Fast forward about 7 years from my last competition until now and the thing I’m most proud of regarding my personal accomplishments in this health and fitness world has been my ability to equalize and maintain. Those questions from above that caught up to me… I answered them and answered them accordingly. Had I not gone all in on the roller coaster that was my weight loss/body building journey I wouldn’t have been able to define what health means to ME. Plain and simple… I would never have known! For all that stress and anxiety I put myself through I also found a lot of things that DO work for me that I implement to this very day. I learned an immeasurable amount about nutrition, the human body, exercise manipulation, and so much more in the process. I proved to myself that I could do something and finish it out. I was and am proud of myself and to earn your own self pride is what makes your heart flower blossom in my opinion.

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Something like this… only inside your chest.

I defined fitness and made it fun for myself. I started doing everything I could get my hands on… I became two timed TRX certified, began a love affair with the BOSU and undulating ropes, took a couple Russian kettle bell courses, started signing up for mud runs, developed a fierce Zumba habit for awhile, and much more all in the name of taking it all in and experiencing the joy and benefits each different thing had to offer. I learned to explore and redefine the way I think! I learned to accept and carry my demons with me rather than feeling like I’ve got to banish them forever and until then I’m broken and useless. Truth is we are ALL broken in some way or another so there is zero point in feeling like you’re a solo cracked vase coasting through a sea of flawless fine china.

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So during those 7 years and even with all the comfort zones I leaped out of I never found myself face to face with an event that required the kind of meticulous training (above and beyond the hard work I put in by default) a body building competition requires… Until now. Sure, I’ve upped my training ante for various relays and Tough Mudders but never to the all encompassing degree that body building demands.

To me this World’s Toughest Mudder is more than just a 24 hour obstacle course designed to see what you’re made of. It’s my chance to take everything I’ve learned the last 7 years and combine it with the mindset and dedicated training nature of the competitive perfectionist I was (or frazzled myself trying to be rather) the 4 years prior. I get to take the fat kid I once was (and still am to a degree) with me for the ultimate culmination of “I told you you could do it you sad son-of-a-bitch-amazing-woman!”

Drawing credit: Fellow Rebel Jason Moughon

Drawing credit: Fellow Rebel Jason Moughon

The swirl of all this means I’m yet again in new territory which is frightening… but also where I thrive. I refuse to get as high strung as I used to yet will be showing up to Las Vegas in November in the best shape I’ve ever been in. You can bet on that like your mortgage depends on it. Only I’m going to have fun first and foremost. I’m going to get the results people don’t get by doing the work people don’t do but I’m gonna do it with a big ass grin on my face. I’m going to eat with purpose and experience the joy of feeling great rather than dwell on the fact I can’t get Green Burrito tacos every other night because I’m a TEMPLE, DAMNIT! If I feel myself getting out of whack and losing focus on getting results and enjoying it in the process… Then I’ll eat some cake and take a day off like a boss. There was a day when I internalized that as “fitness suicide” but now I look at it as a life essential. THAT is what I learned in the last 7 years and THAT is the thing I’m most proud of out of every single thing I’ve ever done; to be exceptionally normal. 

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I will have my slip ups and pitfalls but that’s part of the growth. I accept and embrace them, something I never used to do. Through this process I will exacerbate my inner silver back gorilla to the umpteenth degree and passionately cherish every moment. I will be so sore I can barely walk and then I will take care of myself properly (with some Unicorn help because she is what makes the world go ’round) so I can do it again. I will rest when I need to. I will eat when I need to. I will switch my training schedule when I need to. I will modify when I need to. All things I equated to being a failure merely years ago that now I have learned is the only way to success… Adjust and adapt, baby!

Pictured: The feeling of adjusting and adapting.

Pictured: The feeling of adjusting and adapting.

To conclude this introspection/therapy session I plan on updating these Rebel ramblings frequently. This was cathartic as hell while providing some accountability. Aside from all that important stuff I hope that a look behind the curtain might help some of y’all out. There’s comfort in knowing you’re not the only one struggling and the struggle is definitely real. We’re all in the same boat just rowing different oars! Iron is forged by fire and if you’re in the midst of gettin’ scorched just hold on like Wilson Phillips because you’re gonna emerge from the flames stronger than you were before.

Trust me.

On the flip side I hope to represent that when you NEED some forging fire… make it! You are the pilot of your own plane and you alone get the blessing of deciding where you’re going. You also get to decide what kind of plane ride you’re going to have as long as you know that you can’t control the turbulence and just need to ride it out till it clears up (mini vodka bottles not included).

Until next time…

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- Rebel8

 

Return of the OYO – On Your Own Workout!

Click on the photo to download the workout, exercise reference guide, and workout tracking sheet! Download it to your phone or print it from your office or home!

Click on the photo to download the workout, exercise reference guide, and workout tracking sheet! Download it to your phone or print it from your office or home!

Don’t call it a comeback… the return of the On Your Own workout! With Erik “The Punisher” Sherwood putting a ring on Jackie Mitchell like a boss this weekend I wanted to make sure that everyone was still taken care of and kept in the game Rebel style! That’s where this OYO comes into play… This total body bad boy is designed to make you branch out and kept comfortable with equipment you might normally have instructors telling you how to use. The only way you’ll ever get familiar with this stuff is through practiced application! THIS IS YOUR OPPORTUNITY!!!

If this is workin’ for you… THERE ARE 10 MORE!!! Click HERE to check them out….

Reference Guide

Warm-Up Options

Warm-Up!

TRX Suspension Knee Drive   TRX Suspension Knee Drive – Make sure that the clothe strap (the loop that hangs from the handle) hangs to the halfway point of your calf. Next, grab an equalizer or anything else to stabilize in front of yourself to keep your balance when things get tricky. Once set, put your foot in the loop and extend that leg all the way back while staying nice and low on the leg still on the ground. Staying as still and solid as possible drive the suspended knee forward and flex your abdomen in the process. Stretch your leg all the way back again and repeat! BOSU Squat w. Alternating Barbell Punch   BOSU Squat w/ Alternating Barbell Punch – Set a BOSU on the ground with the blue side facing up. Next you’re going to get a barbell that is a challenging weight of your choice. Keep it held up at your shoulders like you’re going to do a shoulder press only instead of pressing upward you’re going to squat as low as you can and upon coming back up, punch 1 arm out with a full extension while keeping the other in. Squat again and repeat on the other side! BOSU Lateral Toe Touches   BOSU Lateral Toe Touches – Set a BOSU on the floor with the blue side up and step on top of it with your feet all the way together. Keeping your knees together and making sure they don’t go too far past your toes squat as low as you can where you’ll be able to hold that position. Finally put your arms out in “zombie mode” and lightly touch your toe to the floor. Stay as still as possible while you bring your foot back and extend your foot on the other side. Be sure to keep your chest out and head up! Equalizer Crunch Thrusters Equalizer Crunch Thrusters – Grab an equalizer (yellow bar) and mat and find some space. Lay the mat down then lay the equalizer down on its side on top of the mat. When you lay down on the mat on your back your feet should have part of the equalizer beneath them and above them. Next, place your hands underneath your butt and crunch your abs. Lastly you are going to fully extend your legs all the way out between the base of the equalizer, crunch your knees towards you, then fully extend your legs ABOVE the equalizer. Each time your feet go into the center of the equalizer is 1 rep. Dumbbell Flys w. Stability Ball Dumbbell Flys w/ Stability Ball – Choose a dumbbell set that is appropriately challenging and grab a stability ball. Roll into position (making sure your next is supported) and start with your arms fully extended above your chest with your palms facing one another. Keeping your arms extended bring the dumbbells to the side and use them to stretch your chest out. Carefully navigate how much stretch is best for you! Start slowly… Bring the dumbbells back to the top and squeeze your chest in the process before repeating! Kettlebell Squats w. Alternating Press Kettlebell Squats w/ Alternating Shoulder Press – Grab a pair of kettlebells and hold them with the weight resting on the outside of your forearm. Hold them up with your palms facing each other as you take a shoulder width stance with your feet. Squat as low as you can and on the way up shoulder press one kettlebell while keeping the other still. Squat back down and repeat alternating each side! Band Back Squeezes Band Back Squeezes – Grab a band and hold it straight out in front of you with your hands shoulder width apart. Keeping your arms fully extended pull the band apart and squeeze your back muscles. Return back to the start position and repeat. Make sure that tension stays on the band for the entirety of this exercise! Step 360 Band Curls   Step 360 Band Curls – Grab a step 360 platform and a band of your choice. Notice the grooves on the outside of the 360… This is where you are going to loop the band. Make sure the band is even before stepping on while holding the handles. Keeping your palms facing upward curl as high up as you can while lifting your elbows upward in the process. When going back down be sure to extend your arms all the way for a full stretch. Repeat!

Rebel S.O.B. – Complete Challenge Schedule

S.O.B. Beach Yang

Welcome to the Summer of Balance!

For the first time in a challenge 2 Rebel factions, the Winders and the Grinders, will be intertwined together! 2 cosmic forces fused together in symbiotic harmony. Complimentary forces that interact to form a dynamic system in which the whole is greater than the individually assembled parts. Basically we’ve got to wind it up then grind it out together and the finished product is going to be AMAZING.

Bookmark this page. Take a screen shot of it on your phone. Print it out and post it where it is most visible. This is your compass for this challenge. You will find every important date, time, and detail here. You can see what muscle groups we’ll be working on at each boot camp so you can plan your own personal workouts around them with no overlap.

Before we get to the calendar of events it’s important you know about:

The Rebel-Yum

Lettuce Turnip the Beet

Click the photo for full details on what our food support group “The Rebel-yum” is all about, how you can benefit, and how to be a part of it!

This challenge marks the return of the “Rebel-yum!” What is it? For full details, click on the picture of that badass kid wearing the shirt I want super bad. Meetings are every Monday @ 7:30PM and last for 45 minutes (beginning July 7th and facilitated by yours truly so to stick to the 45 minute time limit). In food group, you’ll find new perspectives you might not have thought of before. You’ll find you’re not the only one having a tough time. You’ll be a part of a support group set and ready to help you keep track whether in person, via facebook, or through popular health and nutrition apps such as “Lose It!” or “My Fitness Pal.” You’ll also have the ability to share what YOU know that could possibly help someone else! We’ve all accumulated a lot of experience on this journey we call life… Let’s put it all together and make figuring it out easier!

Click the photo to "Like" our "Rebel Runners 3k - 10k" Facebook page and sign up to run with us!!

Click the photo to “Like” our “Rebel Runners 3k – 10k” Facebook page that takes place smack dab in the middle of our Summer of Balance! and sign up to run with us!! ALL proceeds to benefit local youth charities

The Official Schedule

Days/Times: Tuesday@7PM & Saturday@10AM OR Wednesday@6PM & Saturday@12PM

June 28th (Saturday) @ 12pmOrientation! You will pick up your “Rebel Packet” this day
June 30th (Monday) @ 5:30pm/6:30pm - Measurements for BOTH DAYS. Tuesday meets for measurements @ 5:30pm and Wednesday will meet @ 6:30pm. There will be a make-up date announced AFTER this day.
July 1st/2nd (Tuesday/Wednesday)Starting Fit Tests!
July 5th (Saturday) @ 10am- Workout at the park for BOTH TEAMS! Rather than start the first official boot camp of the S.O.B. challenge on July 4th weekend where a lot of people may have to miss due to family/vacation plans (and that’s not the tone we want to set for this challenge) This boot camp will be for BOTH teams at Harvest Park (2327 Summer Creek Dr.) at 10am to get an early start to what will surely be a festive weekend! That, or it’ll be good to work off the hangover from the night prior ;). THIS IS NOT A SHOWDOWN WORKOUT! This will be a true group workout, no competition (except with yourself of course).
July 7th (Monday) @7:30pm - Return of the Rebel-Yum!
July 8th/9th (Tuesday/Wednesday) - Legs! 1st official boot camp of the Summer of Balance challenge! We will be returning to “The Yard” as well as wall-sitting ferociously to this challenges team song for the 1st time together. Prepare to learn proper lunge and squat mechanics as we go over extensively how a lung/squat is supposed to look and feel (veterans this applies to you!)
July 11th (Friday) @ 6:30pm – 7:30pm - A 1 time FOAM ROLLING DEMO! Open to both teams, you will learn in a hands on way how to alleviate basic tension spots all over your body all while learning the how and why of it. Tight calves, tight hips, tight shoulders… They very well could become a thing of the past once you learn this stuff!
July 12th (Saturday) - Upper Body! 1st Weekend Weigh-in! Every week we will keep a barometer of where you’re at. Weigh-in will be AFTER boot camp every Saturday. If you’re anxious, Click HERE for my thoughts on the scale that should help out.
July 15th/16th (Tuesday/Wednesday)Core! Rebel style plank, partner crunches, 4 corporals, and more! We will also be starting and finishing with a mental exercise regarding finding our own personal balance.
July 19th (Saturday) –
Balance! Time to work on your stabilizing muscles while keeping your body as warmed up as possible for the Rebel Runners Fun Run the next day… More importantly it’s SHIRT DAY!!! Even more important than that…

WE WILL HAVE A SPECIAL REBEL GUEST INSTRUCTOR!!!

July 20th (Sunday)Rebel Runners 3k to10k! ALL proceeds to benefit local youth!! CLICK THE LINK TO SIGN UP AND MAKE A DIFFERENCE WITH THE REBELLION!!
July 22nd/23rd (Tuesday/Wednesday) - Upper Body! In order to give your legs a rest from the wicked awesome job you did on the fun run a few days prior, we’re going to get back to the northern region of your body. AhhhOOOO!!!!
July 26th (Saturday) - Legs! If it’s burnin’, it’s workin’…
July 29th/30 (Tuesday/Wednesday) - Core! If it were easy then it wouldn’t be special…
August 2nd (Saturday) - You are going to be left to your own devices with a specialized OYO that you can do at any time! Where will I be? Attending Erik “The Punisher” Sherwood and Jackie Mitchell’s wedding! Seeing as how it is a gym affair it would be hard to get a trainer to substitute… I asked Erik but he said he was busy… Fear nothowever! You will be given the ultimate opportunity to strut your Rebel stuff and step outside your comfort zone with a total body workout leaving you feeling great (with a touch of exhausted in there for good measure). Take command of your gym! Take command of your body! Regularly scheduled programming resumes Monday with Food Group.
August 5th/6th (Tuesday/Wednesday) - Upper Body! You get the results people don’t get by doing the work people don’t do…
August 9th (Saturday) - Midpoint measurements! You will only be doing a weigh-in and circumferences measurements as this day is meant to give you a picture of how exactly your body has transformed in 5 mere weeks. Tuesday will still be meeting at 10am while the Wednesday team will be scaled back to 11am. I can no longer measure anybody who shows up past 11:40am due to time constraints. This opens up a Boot Camp blast for every Rebel to attend at 12:30pm! It will be at the gym and will be “Tough Mudder” style training in the yard in honor of next weekend…
August 12th/13th (Tuesday/Wednesday) - Balance II! 1st Theme… ORANGE AND BLACK! In honor of the giant rag tag group of Rebels we have trekking to Tahoe and running Tough Mudder this weekend it’s best to give the ultimate send off to the high number of 1st timers conquering North Star. Whatever orange and black gear you’ve got, wear it! Tough Mudder gear a plus! Have you done another mud run? Wear that stuff too!! LET’S CELEBRATE!!
August 16th (Saturday) - Legs! Since I will be gone with a sweet crew of juiced ruffians ready to jamboom some slopes in the name of Tough Muddery, you will be led by Anytime Fitness’ finest! Michelle LaBlue & Erik Sherwood will be filling in as they work over your legs while we work over that mountain. AhhhhOOOOO & HOOOOORRAAHHHHH
August 19th/20th (Tuesday/Wednesday) - Core! 2nd theme… 80’s!! Whether sporting some authentic 80’s gear or dressing in the bright neons that accentuated that decade come ready for a totally rad all 80’s soundtrack to get down with.
August 23rd (Saturday) - Upper Body! No frills, just a grimey Rebel arm beat down
August 26th/27th (Tuesday/Wednesday) - Total Body! 3rd theme… BLACKLIGHT 12.0!! The room is going to get blacked out as more blacklights than ever before are going to be hung in this nuclear wasteland of a radioactive Rebel room! Dress in as much white or fluorescent/neon clothing as you can!
August 30th (Saturday) - Legs! You’ve got to want it more than anything because anything can stop you…
September 1st (Monday) - Labor Day! No Rebel-Yum this day! Regular food group will resume the following week :)
September 2nd/3rd (Tuesday/Wednesday) - Core! 4th theme… VILLAGE PEOPLE! In honor of labor day you have a plethora of occupations to dress from… Cowboy, cop, construction worker, Indian, biker… Let’s have some fun and see who dresses as what as we become champions of our midsection. You will also be voting as a group on what you want NEXT WEEK’s theme to be! Results will be announced that very night to give you adequate time to prepare!
September 6th (Saturday) @11am - Workout at the park!! Both teams time split will be met in the middle as we gather at Harvest Park (2327 Summer Creek Dr.) in one giant group and enjoy some fun in the sun together as we work our total body. This is your opportunity to bring as many friends and family as you can to show them what being a Rebel is all about! This is NOT a competition workout, this is a group workout in the most fantastic sense!
September 9th/10th (Tuesday/Wednesday) - Upper Body! 5th theme… Whatever was voted on the week prior!
September 11th – 15th (Thursday through Monday) -

Anytime Fitness Annual Conference!

I will be gone this week leaving you with another OYO to do on your own. The Unicorn, Bridget, John, Denise, and Myself will be representing in Scottsdale, Arizona with our shovels held high and AhhhOOOs on blast! I’m even leading a “Rebel Sun Rise” boot camp that Friday as Anytime Fitness folks from all over the world are going to get a taste of what you guys do every single day. AHHHHHOOOOOO!!!!!!

September 16th/17th (Tuesday/Wednesday) - Final Boot Camp! Final theme… CAN’T DULL OUR SPARKLE!! In Rebel tradition we will be finishing the boot camps the way we started… with legs. It will be the exact workout you did day 1 to show you just how far you’ve come! As for the theme… Sparkle is the name of the game. Bright and vibrant… Make a statement! More importantly… Have fun with it ;). It’s not how you start, it’s how you finish!
September 20th (Saturday) – Final Measurements! The exact same process as you did in the beginning. Mandatory to get your before/after certificate! There will be a make up day announced once these measurements are over. Come in at your regularly scheduled time (with cut offs being at 10:45am and 12:45am respectively)
September 23rd/24th (Tuesday/Wednesday) - Final Fit Test! Our final group hurrah as we do the same fit test we started with. This is personally one of my favorite parts of the entire challenge because the physical strength and ability you’ve attained by this point is off the charts! This will be the last chance to dig deep as a group so be sure not to miss the surge of Rebel energy on such a great day!
October 4th (time still to be determined):

Challenge Wrap Party & Award Ceremony!

Click on the photo to get pricing details (bottom of the page)!

 

 

“Don’t Be Mean Just ‘Cause He’s Colorful”

Banner

Don’t Be Mean Just Because He’s Colorful

As a former “fat kid” in physicality growing up and current “fat kid” at heart (while still attempting to grow up) I had an opportunity not too many in my position often get a few weeks ago. It was an experience that I longed for like a slow burning ember stashed away in my heart walls that I had no idea even resided there until a good friend asked if I’d be willing to do it nearly a year ago. As one of the coordinators of Windsor Middle School’s annual school year “Spartan Stampede 3K,” a fundraiser for the PTA that doubles as a much needed chance to spark today’s youth into being active in the process, Hillary Miller was wondering if I’d come in as a guest speaker for the kids to get them fired up for what had apparently become an “oh, this again? Ugh…” sort of mentality amongst the 6th, 7th, and 8th graders.

I couldn’t answer “absolutely” fast enough.

Stampede Shirt

For many, going back to their old middle school would be a tangible nightmare. It’s been my observation that most people are either apathetic or bitter at revisiting their old grade school in any capacity, let alone actually getting up in front of the whole school and saying “hey y’all! I used to go here before any of you were even born yet! Here I am again!” To me though… that was the very moment I was unexpectedly craving until the situation serendipitously presented itself.

Here it was… a chance to go back and reach out to the kids with a message that I wished upon many a star for someone to come and give to me when I was their age. A moment to draw them in and even if just for a brief moment in time let them know that no matter how hard things get they are not alone and that everything gets better, you’ve just got to work for it. A shot at giving the gift of self-affirmation that has personally taken me a literal lifetime thus far to gain myself. Not redemption, but rather paying it forward; taking everything I’ve come to learn the hard way to this point and hopefully saving some of the hardship for others so they can focus on all the other guaranteed stresses they’re going through that have nothing to do with self-worth, anxiety, seclusion, and self-esteem.

Life is hard enough. There is absolutely zero point in being your own worst enemy.

Beyond just speaking to the kids, I was hoping to be a representation of hope. An embodiment that the words I’m saying are actually true and that I’m not just some weirdo adult (emphasis on the words “not just”) coming in and spouting off a bunch of words that I think they want to hear but rather someone who truly knows the hardships of being overweight, dealing with an eating disorder, battling self-mutilation, and getting bullied to the point of tears daily while redundantly asking “why me?” yet not having quite the mental fortitude to realize it ISN’T you… it’s them. I didn’t want to just come in and say things get better… I wanted to show them!

Assembly

The date of the assembly was May 8th, a Thursday. I was blessed enough to have my beyond wonderful significant other Cara join me as we showed up on campus strapped with Rebel shirts on our backs and a shovel in the backseat just begging to be hoisted. It felt surreal since I hadn’t been there in who knows how many years but my shaky nerves told me I was ready. All good things carry nerves behind them so I took it as a sign the Universe was watching and waiting.

This is the point of the story where the tide shifts and I’m no longer the magic maker but instead the recipient of something so profound that there will never be enough words to explain how much powerful beauty resided in one simple statement from the mouth of a 6th grader.

Shovel

I want to be very clear… I have no disillusions about the confusingly flamboyant and “out there” caricature I can be with my shaggy hair, brightly spray painted shirts, knee high socks, crazy bandanas, all accented with the energy of a hummingbird/silverback gorilla lovechild. Add a shovel painted up like a watermelon into the mix and you’ve got a recipe for a lot of funny looks and murmurs. Not only do I completely understand but from time to time will even let out an “I know, right?!” to the onlookers and whisperers (mostly because it’s fun to catch people off guard but trust me… you’d be surprised at how quickly someone’s perspective on you changes when you acknowledge it rather than fight it).

As we stepped through the gates and onto the actual campus itself the gawking, giggling, and subtle cat-calls immediately started in. Totally ok with me though… Since the last time I was there I’ve had quite a bit of practice at dealing with this scenario. With my chest puffed out like a Spartan shield and my sword drawn in the form of a toothy grin you couldn’t knock off my face no matter how hard you tried, I walked around campus in a “soak it in!” manner while mentally preparing for the task at hand. One boy even gazed up at me in bemused bewilderment and asked “Who are you?”

“You’ll find out soon enough, young buck!” was all I said as I high fived him and kept on movin’.

Near the multipurpose room doors was a planter box with benches on all sides of it that happened to be occupied with quite a few 7th and 8th graders that seemed to be the “ring leaders” in terms of making fun of the “weird guy.” I made sure to look them all in the eye… Not in a vengeful manner but instead stating without words “I see you and I’m unaffected by your taunts” before high fiving the boy nearest me and saying “how you doin’ man?!” His reply was a snicker followed by a “good…” I asked a couple other kids close by the same question and they all gave essentially the same answer.

It was as I was walking away when I heard the words that will stick with me forever.

With my back turned to the planter box as I walked to inevitable destination only a few feet away I heard a girl’s tiny, feisty voice cut through the schoolyard clutter clear as day:

“DON’T BE MEAN JUST ‘CAUSE HE’S COLORFUL!”

I stopped abruptly and did an about face before even realizing it. I searched for the body the voice belonged to but to no avail. I was in disbelief at what I had just experienced… In cage full of lions rose a single, solitary voice fully intent on taming those beasts. She had no reason to… She could have kept quiet, ignored what was happening, and moved on like everyone else. She could have, but didn’t. I’d made it very apparent I needed no fending for, yet she spoke up anyway. She had no idea who I was, but it didn’t matter to her. I was a person. Not young, not old, not fat, not fit, not anything but a colorful human being that she decided to take into her own hands to speak up for when nobody else would.

It’s hard enough for damned ADULTS to do that, but a little girl?! She surely wasn’t going to make any friends by making such a defiant statement in a schoolyard shark pit that thrives on the first scent of “blood.”

Group Run

When I made it into the assembly room where Cara was already hanging out I said to her “something just happened that completely changed everything I’m going to talk to these kids about…” I was still awestruck by what had just happened when I decided to walk around the campus for a bit before the Circus got started. Shovel in hand I set off towards the playground, my mind racing with the change in circumstances.

As I was rounding the building I walked past a few girls making their way towards their classroom before the final bell rung. One of them says “Hey, what’s your name?”

I knew that voice…

“Josh, nice to meet you! Hey, were you the one who yelled out ‘don’t be mean just because he’s colorful!’?” I asked hopefully.
“Yeah!” she said as her and her friends giggled at the recognition.

“That was AWESOME! What’s your name? What made you say that?” I pondered to her, excited at what her sage-like reply might be.
“I dunno… People shouldn’t be mean. Oh, and I’m Erin” She nonchalantly said back before more excitedly wondering “What are you doing here?!”

“I’m here to fire y’all up for the Spartan Stampede next week!” I proclaimed as the final bell rung, they sped up their pace, and we exchanged our “see ya laters.”

This is where I’ll leave it. Not because that was the end of noteworthy events that Cara and I were blessed to be in the presence of that day, but because this tiny voice of love cutting through the deafening voice of judgment deserves to stand alone. It deserves to be highlighted, shared, celebrated, and emulated. It deserves to be downloaded into your mental data banks for those moments when you need a little bit of Erin’s courage to make a brave stand in any dire situation you may find yourself in.

The morning started as an eager opportunity to showcase hope but ended with me detailing a wonderful point in time in which hope was already present. The “Erins” of the world deserve the moon and stars for the beacon they shine. They flicker their light and chip away at the darkness so that all the other love warriors around who maybe aren’t “there yet” have not a reason to stand up… but instead a person to stand up with. Linked arms will ALWAYS be stronger than malicious ones.

Erin, I will always and forever take a stand with you.

Who’s with us?

Little Boy Shovel

- Rebel8

Rebel S.O.B.

Click on the photo to get pricing details (bottom of the page)!

Click on the photo to get pricing details (bottom of the page)!

To sign-up for the upcoming 16th Fitness Rebellion Transformation challenge simply fill out the form below!

Includes: Before/After photos, circumference measurements, fit test (brand new), custom made Rebel shirt, custom made Rebel soundtrack via CD, 20 boot camps (including themed workouts!), and much much more!

Days/Times options: Tuesday@7PM/Saturday@10AM OR Wednesday@6PM/Saturday@12PM

Click here for full pricing details

Watch this 3 minute video to get the partial inside scoop on what’s to come!

 

Dates to Remember…

Start Date: June 28th (orientation… a WORKOUT orientation!)

End Date: September 24th (boot camps, fit tests, and measurements ALL completed by this date)

Beginning Fit Tests: July 1st/2nd (7pm/6pm)

End Fit Tests: September 23rd & 24th

Beginning Measurements: June 30th (both teams… 5:30pm/6:30pm)

End Measurements: September 20th

Wrap Party/Awards Ceremony: October 4th

Summer is Coming...

- Rebel8

 

Big Top Battle: Circus Slideshow!

HCB vs Lion Tamers

At the end of every Rebel transformation challenge, there is a slideshow presentation that depicts our journey through photos, music, and videos accrued throughout. 

I present to you…

Big Top Battle: Cirque de Rebellion

A special message from all of our Rebel friends all over!

Finally, some Circus Shenanigans and Rebel Hi-jinks!

 

 

 

The 10th OYO Workout!

Click on the photo of the workout to download the workout itself, exercise reference guide, and workout tracking sheet!

Click on the photo of the workout to download the workout itself, exercise reference guide, and workout tracking sheet!

Well… We made it! We end our Circus “On Your Own” experiment with the 3rd installment of total body work. Perfect to be able to work yourself from head to toe while still being ready for fit tests! 

Better yet, you now have 10 workouts with over 80 different exercises that you can download at ANY TIME. The excuse of not knowing what to do when you go to the gym has been forever marked null and void. If that’s not enough then help yourself to the 25+ workouts I’ve written for Anytime Fitness. If you’re still hankerin’ for some more stuff to do then don’t forget my complete guide to resistance training covering how to work your shoulders, legs, back, chest, arms, and core properly and on your own.

Ain’t nothin’ to it but to do it now… AhhhOOOO!!!!

Click HERE for all 10 “On Your Own” Workouts!

Reference Guide

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Leg Press “Heel Presses” w/ Shoulder Press – Make your way to the leg press machine and use the lever underneath the left handle to lower the seat to proper height once you’re seated (90 degree angle is the goal if able) and get dumbbells ready to use once in position. Place your feet at the top of the platform shoulder width apart and toes hanging off the top so that you are doing this leg press with only your heels (engages your glutes to the extreme!). Once your legs are extended, press the dumbbells all the way up overhead. In a fluid motion bring them down THEN lower your legs before repeating!

Processed with Moldiv

BOSU Squats w/ Simultaneous Front Raise – Grab a BOSU and a pair of dumbbells of your choice. Place the BOSU black side down and step onto the blue side of the BOSU with your feet all the way together. You’re going to squat as low as you can (keep your knees together!) while raising your dumbbells up to forehead height at the same time. As you get back to upright is when you will lower the dumbbells before repeating!

Processed with Moldiv

BOSU Stiff Legged Deadlifts – Grab a BOSU and a pair of dumbbells of your choice. Place the BOSU blue side down and stand on the black side on one leg (whichever you choose… you’ll be doing both). Once upright and ready use the dumbbells to stretch your body download while raising the leg not anchored to the BOSU as high as you can while keeping it fully extended. Bring your leg back down as you stand back to upright! Do all your reps on one side before switching to the other.

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Side Plank Shoulder Presses – Grab a dumbbell and mat and place the mat where you are going to lower your hip after doing this exercise. You can do this exercise either straight arm or on your forearm (only straight arm is shown). Pick which arm you are going to plank on first and place it on the ground while moving your feet into a wide stance split position. Raise your hips as high as you can and hold them there as you grab your dumbbell with your free hand and press it towards the ceiling. Complete all the allotted reps before switching to the other side!

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Lower Back Extension – Everyone has a different leg length so it’s important to know what adjustment to make before you begin on this one. Move the thigh pads up or down to the point where you can get in position as shown and when you bend at the waist you are supported all the way up to your waist/belly area but there is NO impingement as you go down. Once you have the pad adjusted, place your fingertips gently behind your head with your elbows pointed towards the ground in the bent position. As you raise your body to the point of making a straight line from your heel, to hip, to shoulder (no need to go higher!) flare your elbows all the way out to maximize the squeeze through the entirety of your back. Control yourself back down and repeat!

Processed with Moldiv

BOSU Splitters – Place a BOSU blue side down on the ground and hold it in a push-up position with your legs in a wide stance split. Take one leg and stretch it as far forward as you can with the goal of getting as much distance between your front foot and back foot as possible. Bring it back to the start position and repeat on the other side! Get as much of a stretch as you can!

Processed with Moldiv

Sideways Leg Transfers – You’ll need an open space for this one. Simply start on one leg and try to touch your toe with the opposite arm. While staying on one leg jump sideways to the other leg and do the same thing in one fluid motion. You want to be able to find a rhythm while staying on one leg the entire time. Keep this in mind when you try to touch your toe. It’s ok if you don’t go all the way down as long as you keep moving!