Rebel Summer of Balance Slideshow

S.O.B.

This summer brought with it more amazing adventures than you can shake a stick at (you know… the universal yard marker for there being a lot of something). In 3 short months we experienced:

  • The 1st ever outdoor orientation workout
  • The return of our food group “The Rebel-Yum”
  • The 1st annual Rebel Run in which we raised $3,000 for TLC Family Services
  • Special guest Super Rebel Paul Trujillo
  • Rebel yoga in the park
  • Return of the Rebel Softball team
  • Our gym family’s own Erik & Jackie’s marriage
  • Tough Mudder in Tahoe with our largest Rebel group yet
  • The annual Anytime Fitness Conference in Scottsdale, Arizona

That’s not including all of the individual accomplishments, monumental firsts, tough lessons learned, and inspiration shared on a daily basis by everyone who participated in the 16th Rebel Transformation Challenge.

This slideshow follows the tradition started at the end of the 4th challenge years ago in which at the wrap party we celebrate in full force culminating in remembrance of the great 90 days we just got done experiencing together. If your curious about the Fitness Rebellion… This is it. Check it out!

Dig what you see and want to sign up?
CLICK HERE!

– Rebel8

 

United Rebel Nation

READ THE DESCRIPTION BELOW BEFORE WATCHING THE VIDEO

A while back I asked all the fitness rebels to ANONYMOUSLY write 2 things down on 2 separate cards:

1) What’s the number one thing that holds you back from flying high? What’s your “domino…” the thing that if you knock THAT down, the rest will follow?

2) What’s the thing you are most PROUD of regarding taking care of yourself? What’s the thing you’ve really had to work at and have earned feeling good about?

I then took those cards and created… this. An open window to all of our souls that I’ll be damned if 95% of us can’t relate to most of them. These are real people taking on real life… and really winning! Life is a yin-yang… to know good you must also know bad.

We all know bad… What’s your answer?

– 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

 

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.

Processed with Moldiv

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!

Processed with Moldiv

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!

Rebel Winter Rescue – The Schedule

Thunder and Lightning

Rebel Winter Rescue:
The Schedule

If you are a participant in the 14th Rebel Challenge “Rebel Winter Rescue” then bookmark this page! This is where you can find exactly what we’re doing every time we meet so that you can be the best prepared! Referring to this will tell you what muscle groups we are working on what dates so you can plan your workouts outside of Rebel boot camps accordingly! It will also detail which benefit drive is which as well as what weeks they fall on so in case you miss a workout or want to prepare ahead of time you have your head in the game at all times. Even cooler, it will break down which nights are themed nights (beginning after week 3) so you can come dressed to impress! There will be prizes for best dressed this holiday season because why not? Either way, this is your schedule to making it through the holiday season in true Rebellion fashion; with a ruckus and together. AhhhOOOO!!!

Rebel Thunder = Every Monday @7PM and Every Wednesday @6pm

Rebel Lightning = Every Tuesday @7pm and Every Thursday @6pm

November 16th (Saturday) @ 10am – Fit Test! You will get your folder, mark your name, and take it in to the Rebel room with an all new and completely revamped fit test consisting of 8 exercises (7 in the “how many can you do in 60 seconds” format and 1 for time duration) incorporating your body, TRX, BOSU, and partner work. This fit test will be a workout all its own… This will also be the only Saturday we meet aside from the last day (January 11th) where we will complete the ending fit test and see how far you’ve come in a matter of a couple months! Be ready to utilize outside of the Rebel room as well since it is going to be a packed house of Rebel family!

November 18th & 19th (Monday/Tuesday) – Core! We also kick off the first Rebel Winter Rescue mission; a FOOD DRIVE to be concluded the following Monday. All food collected to be donated to the local Redwood Empire Food Bank. To cap off this first boot camp, you will be receiving your official “Rebel Winter Rescue Soundtrack!” to make sure you’ve got the proper tunes to navigate this holiday storm…

November 20th & 21st (Wednesday/Thursday) – Upper body! Get ready to become familiar with the undulating ropes immediately! Also, the 2nd installment of Write-A-Rebel to be explained! Letters will be due by December 2nd/3rd

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November 23rd (Saturday) – Turkey Drive Bootcamp @ 12pm! Not on the regular schedule, this 1 hour boot camp is a bonus that even those who can’t workout can still participate in! What’s happening is an ass-kicking total body blast of a workout… The cost? A turkey (as many as you’d like…)! Even if only 10 Rebels show up to boot camp and another 5 Rebels donate but don’t do the workout, that’s still 15 turkeys for 15 families who otherwise couldn’t afford it! Not bad for a few people on the more fortunate side of life giving what they can give and working up a sweat in the process! Let’s make some family’s holiday season just a tad bit better this year Rebels!

November 25th & 26th (Monday/Tuesday) – Lower body! Today also marks the end of the 1st of 4 Rebel benefit drives. To celebrate I figure this is a good day to hand out everyone’s custom Rebel Winter Rescue superhero uniform (aka spray painted T-shirt)!

November 27th & 28th (Wednesday/Thursday) – Due to these days being Thanksgiving Eve and Thanksgiving, official Rebel boot camps will not commence on these days. Fear not, there are a TON of options in the following days. They are as follows:

  •  11/27: Josh’s “Wednesday Wakeup” bootcamp @ 9am – A regularly scheduled boot camp that is part of our UCP (unlimited class pass) schedule. This is a great class to make if you’ve got the day off and want to get your workout on in a fun group setting this day! 
  • 11/28: Heather’s Turkey Day TRX Workout @ 9am – For only $5 you can have your butt expertly handed to you for a full hour by our resident PT manager and TRX Guru Heather Aiello! With a degree in kinesiology and specializing in body mechanic correction through movement you can trust that you are in amazing hands with Heather :).
  • 11/28: The 2nd Annual “Turkey Reb-bowl!” @10:30am – Continuing the tradition set last year, us Rebels are going to gather together for some classic football fun! Everyone is welcome to this friendly two hand touch game where egos are checked at the door as we have fun running around and working up a sweat to make all that food most likely to be consumed (who we kidding, right?) worth it! Bring the whole family! Don’t want to play but still want to come? That’s ok too! Location to be announced in the near future as a post will be fully dedicated to the event giving all the specifics right here on Timetorebel.com… so stay tuned!
  • 11/29: 4 Trainer “Post-Turkey Day”Workout @12pm – Set to jump off at noon and only costing $5 so you can still get your black Friday shopping in, sleep off the cobwebs, or do whatever else your post Thanksgiving morning may bring! Full details to be disclosed on the same post as the football game, this will be a boot camp led by an All-Star Anytime Fitness cast of trainers you’re not going to want to miss… Work off that tryptophan in style and stay on top of your fitness with the quickness before the holiday causes a landslide! You’re a fighter!
  • 11/30: BOSU Class @ 10am – Led by yours truly, this class happens every Saturday @ 10am… It just helps to have a reminder! Normally this class costs $5 but in order to make up for the middle of the week being funky it is FREE to anybody participating in the Rebel Winter Rescue challenge!

December 2nd & 3rd (Monday/Tuesday) – Core! We also kick off our next Rebel Winter Rescue mission: a TOY DRIVE to be concluded the following Monday. All toys to be collected will be donated locally to Valley of the Moon Children’s Home Foundation!

Also, but sure to bring in your “Write-a-Rebel” letter today to be sent out asap!

December 4th & 5th (Wednesday/Thursday) – BOSU class! Never been to BOSU class before? Well, you won’t be able to say that after this balance oriented boot camp!

December 8th (Sunday) – Rebel veterans Cara “Unicorn” Jones, Jamie Bywater, and Rick Dawson will be running the CIM Marathon in Sacramento, CA. Putting word on the schedule so you can all cheer them on in their training and keep them motivated to conquer that 26.2 miles! Spread that Rebel love, y’all!

December 9th & 10th (Monday/Tuesday) – Upper body! Today also marks the end of the 2nd of 4 Rebel benefit drives. To celebrate, this night is our first theme night! Blacklight 10.0! The whole room will be decked out with blacklights as fluorescent streamers and signs light up the walls all around you. There’s something awfully awesome about working out in the dark…

 December 11th & 12th (Wednesday/Thursday) – Lower body! No frills, just legs…

December 16th & 17th (Monday/Tuesday) – Core! We also kick off our next Rebel Winter Rescue mission: a CLOTHES DRIVE to be concluded the following Monday. All clothing items collected will be picked up locally by Clothingdonations.org benefiting families all over Sonoma County. To celebrate this will be our 2nd theme night of the challenge! For the first ever “Notice my clothes!” theme the object is pretty simple… wear the most noticeable/flamboyant/flashy/eye-catching gear you’ve got in the name of the next-to-last benefit drive we are kicking off for the winter!

December 18th & 19th (Wednesday/Thursday) – Upper body! No frills, just noodle arms…

December 23rd-26th (Monday-Thursday) – Balance training for this Monday/Thursday! Today also marks the end of the 3rd of 4 Rebel benefit drives. The theme for both days will be Holiday Cheer! Red and green, ugly sweaters, and whatever holiday propaganda you can get your hands on as the Rebel room will be decked out in lights in true holiday hulk fashion! Team Thunder will be the only team to meet during this “Monday/Tuesday” week so Team Lightning can have Christmas Eve off. Subsequently Team Thunder will have Christmas day off and Team Lightning will be the only team meeting on Thursday the 26th. I understand this is a touchy week for a lot of people with family and travel so I also understand turnout may be a little lower this week :).

December 28th (Saturday) – Rebel total body bonanza boot camp @ 12pm! In order to make up for a little lost holiday time, any Rebel free to make this boot camp is welcome! BOSU class is also @ 10am like always, just sayin’…

December 30th & 31st (Monday/Tuesday) – Lower body! We also kick off our next Rebel Winter Rescue mission: a LIVING ESSENTIALS DRIVE to be concluded the following Monday. Diapers, deodorant, peanut butter, toothbrushes and more are the goal with specifics of what to bring to be detailed on timetorebel.com the closer we get. All living essentials will be donated locally to The Living Room, a shelter for homeless and near homeless women and children.

Bring in the new year in wobbly fashion as you end 2013 the same way you’re going to bring in 2014… as a Rebel badass! In honor of heading into the future we’re going to travel a quarter century back… the theme this week is 80’s! Prep the side ponytails and pop your collars as we most definitely will be getting physical!

January 1st & 2nd (Wednesday/Thursday) – Upper body! Time to work off some of those hangovers… First Rebel boot camps of 2014!

January 6th & 7th (Monday/Tuesday) – Core! Today also marks the end of the 4th of 4 Rebel benefit drives. To celebrate, the final theme is NINJA! With the success of the Ninja theme last challenge it was only natural to carry it over!

January 8th & 9th (Wednesday/Thursday) – Total Body Blast! We’re going to end this challenge with an all over beat down so that you are left best prepared to rock the hell out of the final fit test the upcoming Saturday!

January 11th (Saturday) @ 10am – End this Rebel Winter Rescue challenge the way you brought it in… with a fit test! You will mark your folders accordingly and be given a certificate of your winter time accomplishment when most are trying to get geared up to START. AhhhOOOO!!!!

Challenge Wrap Party – TBA!