Women & Lean Muscle: A Guide

Women & Lean Muscle: A Guide

If you’re a woman looking to building some lean muscle but are new to the neighborhood, then let me be the first to welcome you! If you’re a veteran when it comes to throwing it down in muscle town but are looking for some new juicy tidbits to further perfect your bodily craft… then let me be your huckleberry for the next few paragraphs!

Firstly, let’s talk “fear” and “apprehension.” Are you fearful that the moment you start messing around with some weights you’re going to wake up one day having accidentally morphed into a gargantuan she-beast, ripping your pajamas at the seams with an insatiable bloodlust for steak? Does that make you apprehensive to starting a workout program beyond cardio components? Well then, it’s a good thing we’re here because I can 100%, beyond a shadow of a doubt, wholeheartedly, enthusiastically, and unequivocally assure you that will never happen.

Cue sigh of relief.

What you’re up against is your body’s natural chemistry impeding you from bulking up like an Oklahoma hay bailer without a LOT of a hard work. I mean… a lot. It can take months to see standard fitness progression let alone years for a complete muscular metamorphosis, and that’s with specified intensive training (i.e. definitely not accidental). That’s not even factoring in the nutritional component! You’d need to eat like an NFL linebacker every day to gain the kind of muscle mass you’re fearful of. I guess what I’m saying is muscle building in any capacity takes blood (flow), sweat, and tears (micro tears in your muscle fibers that improve themselves via the repairing process to be more specific). Never will you bulk up accidental. Ever.

Plus, I’ll be damned if I spent 4 years competitively body building in daily pursuit of size, strength, and more size with the effort of Atlas and the progress rate of your local government’s highway construction only to find out someone new to working out stumbled upon the Rosetta stone of muscular development with a few bicep curls and some anxiety…

… Kidding! You know, mostly.

What are the major ways women can build lean muscle?

Building efficient & functional lean muscle is going to require resistance training of some sort. To get technical, resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, and/or endurance. Hence the intro. Henceforth these tips:

  1. Start Weight Lifting with Compound Movements – Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. They tend to mimic every day movements while engaging most of your muscles. That means increased caloric burn, improved endurance/joint stability/balance, better functional strength, decrease your risk of injury, and overall improve all aspects of your health & fitness. The following are your best bets when it comes to checking out compound movements;
  • Squat
  • Lunges
  • Deadlift
  • Overhead Press
  • Push-Up
  • Pull-Up
  • Pull Down
  • Dips
  • Chest Press
  • Bicycle Crunches

Be sure to do your research on proper form! See how these can fit into your current schedule… or make a new schedule with these included!

  1. Incorporate Circuit Training – Circuit training is when you take multiple exercises and put them together back-to-back (to-back-to-back etc. depending on how many you include… the sky is the limit!). This methodology keeps your body from getting complacent in a routine while diversifying your movements. You can expect some fantastic heart health too when you incorporate some circuit training at least 1-2x a week. The best part? You can make a circuit with as many compound movements that your healthy heart desires feeding 2 birds with 1 seed on your fitness agenda!
  2. Incorporate HIIT Training as well! – HIIT, or “high intensity interval training” typical involves doing quicker, more cardio based movements for 30 seconds with 10 seconds of rest in between. This will not only help keep your body fat percentage down but will also target your fast twitch muscle fibers which are essential to muscle building. Lean and a machine, baby! The following are some primetime examples to crush, HIIT style;
  • Butt Kicks
  • High Knees
  • Jumping Jacks
  • Mountain Climbers
  • Burpees
  • Russian Twists
  • Jump Squats
  • Jump Lunges
  • Planks Jacks
  • Star Jumps
  • Flutter Kicks

Are there any habits or things women might be doing in the gym that are hurting their chances of building lean muscle mass?

  • Cardio Killer Queens – All too often women will jockey the elliptical, treadmill, or bike with little regard to much else. Although you’re working a major sweat and burning through calories like you’re trying to collect them all, it’s long term ineffectual. You’re not really enhancing anything once your body gets used to it. You burn the calories, you build a sweat, and that’s it. Don’t get me wrong, that’s not bad at all! However, if that’s all you’re doing then it’s time to expand your program. Instead of giving yourself long term benefits with a balanced program your keeping your goals shortsighted with little room for improvement beyond wherever you’re at now. 
  • Stretch! – If you’re constantly working your muscles via resistance you are simultaneously building tightness. It’s a natural byproduct of high intensity muscle flexion that can potential leaving you feeling like a ball of stress. Proper static stretching and foam rolling (SMR… look it up!) will balance you out and enhance that lean look you’re searching for. 
  • Do the Research – Have you ever REALLY wanted something and decided you’ll do whatever it takes to get it? Could be a job, a new piece of technology, running shoes, a midnight pizza… you know, the usual suspects. Anyways, that determination can tend to fall juuuust short when it comes to health & fitness goals for some women. Have you researched exercises and programs? Have you tried them? Have you talked to a professional about how to do them properly? Practiced proper form? Met with anyone that could help you? The lack of proactivity from individuals who are desperate to better themselves doesn’t fall on laziness the way one might think… it falls on self-sabotage. You skip out on the leg work because you’re fearful you’ll never achieve what you want since “it’s just not meant for you”. Or you’ll look silly trying. Or you’ll give-up halfway through “like usual.” You’re padding your crash landing so when that moment comes of you falling out of sky, you’ll have a nice, soft nest of inner voiced “I told you so” waiting for you at the bottom. It’s time to buck your personal trend and get after it. Do the diligence, try out everything you need, practice till it’s perfect, and never stop believing in yourself. Sometimes you’re all you’ve got and in cases like this it’s time to be your own best friend.

What are the best ways to eat for lean muscle?

Nutrition is integral to lean muscle building and quite honestly, we could be here all day on the topic. Since that’s not an option here are the simplified staples;

  • Keep Your Macros Balanced – Macronutrients are comprised of fats, proteins, and carbs. It’s a relatively simple approach to the complex nuances of the human body… but it works. If you can keep these 3 macros balanced in your daily nutrition then you’re on the right track with your foot fully on the pedal. Carbohydrates keep you fueled, energized, & sharp (as long as you don’t go overboard!). Proteins will keep your muscles satiated, repaired, and strong. Fats will lubricate your joints, better your brain, INCREASE your fat burn (when having the proper amounts of good omega fatty acids), and keep you satisfied. Leaving any of those out (unless on a specialized diet) will only set you up for failure in the long term.
  • Ditch the Booze – Wine, beer, hard alcohol; it all causes your body to react to it like a toxin. Effectively shutting down your body’s reparation on the work you put in at the gym and instead focuses on getting the alcohol out. “Luxury” functions take a backseat as your body just tries to reset to zero. Kudos to you if you’re well practiced enough to not feel the effects of long term, consistent alcohol intake anymore… but that just means you’re stunting your results big time.
  • Limit Your Sugar – This seems standard at this point but in case you haven’t heard sugar isn’t all that great for you… it’s not. Essentially every time you flood your body with a rush of sugar it spikes your insulin like a climbing roller coaster. While you experience a surge of short-lived energy your body’s fat burning switch turns all the way off. It stays that way even as you start to crash. All the while your hormones are going bonkers causing you to feel all sorts of terrible. Then that gremlin of sugar addiction gnaws away at you, yearning for a new fix since internally that insulin spike hits all the pleasure buttons in your body and it can’t WAIT to experience it again. Detox is hard… I recommend cold turkey. It’s sugar free and jam packed with protein that your body needs *rimshot*
  • Stay Hydrated – Another one that is par for the course but always a good reminder. Especially if this one tends to elude you. Without high quality h2O running through your system your cells can perform their jobs correctly. Your cells make up, um… every single bit of you. That should be motivation to throw in an extra glass of water here and there, right? … Right?

Rebel8

Rebel Holiday Survival – Registration Page!

 

Fitness Rebellion Presents:

REBEL XXXV – Holiday Survival!


Begins: October 21st (Monday)

Ends: December 30th (Monday)

Awards/Wrap Party: January 11th (Saturday)

Times: Every Monday @ 6:45pm & Wednesday @ 6pm

Location: Anytime Fitness (2885 Santa Rosa Ave.)

Cost: $225 (Payment plans not a problem! Additional costs for non-Anytime Fitness members)

– Twice-a-week indoor workouts
– Brand New Fit Test
– Group Step/Mileage Challenge
– Thanksgiving Football Game
– Group Donation Drives
– Nutrition Tracking with a Trainer
– Return of the “Challenge Soundtrack”
– Custom Shirt (handmade for you with your own personal design!)
– Themed workouts (including BLACKLIGHT, Time Warp, & “WTF”)
– Return of the “MVH, Unicorn, & Legend” Awards
… and more!

Check the video… THIS COULD BE YOU!

Time to sign up!

❤ Rebel8

FRN2 – Fitness Rebellion Heroes: The Movie

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Fitness Rebellion Heroes: The Movie

40 Fitness Rebels got together the summer of 2015 and took a trip to fitness Wonderland. This is that story broken apart into 8 chronological (mostly) chapters. Through this roller coaster of a journey 3 things have been constant and true… There is always an adventure to be had, a lesson to be learned, and a shoulder to lean on when you participate in life. So do it. Dare to grab life by the chutneys and demand the happiness you deserve.

Or dont… it’s up it you.

Rebel8

Fitness Rebel Nation – Photo Voting!

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Recently I asked the two teams participating in this current Fitness Rebel challenge (the Rad Cats & Mad Hatters) to submit a photo for a voting contest! Well, they submitted so that leaves only one step left…

The assignment was to take a photo with the Rebel shirt I spray paint voodoo’d up for them… and that’s it! It could be whatever they wanted as long as the Rebel shirt is represented and it’s a photo that tells us who you are. The goal was to get all different kinds of photos from all walks of life and see multifaceted Rebel points of view, have a good time in the process, and share our fun at the end of it!

The first picture of the first shirt I ever spray painted.

The first picture of the first shirt I ever spray painted.

Each photo was taken by either a Rad Cat or Mad Hatter. Whichever photo wins earns a point for the photographer’s team! Voting will be closed on:

Sunday, August 30th

Check out the photos! Each photo has a number underneath it (completely random) making it pretty easy to vote for. Thank you for sharing in our Fitness Rebel Nation experience!

❤ Rebel8

Fitness Rebel Nation!

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Fitness Rebel Nation

The past 6 years have brought with it an illustrious history when it comes to the Fitness Rebellion and the transformation challenges (you can listen to, watch, and read all about it here, here, and here). We’ve lost a LOT of weight, inches, and sweat over the years but way more important has been the health gained, fitness conquered, happiness achieved, unforgettable memories made, and money for charity we’ve raised! Throughout all the incredible journeys the Fitness Rebellion has been on we’ve rocked, rolled, and kicked some major ass through many amazing adventures all in the name of health and harmony… and it’s time for a new one…

FRN 3

For the 1st time ever the upcoming Rebel challenge is going NATIONWIDE! No matter where you are at you will be able to participate in the upcoming 3 month challenge we are about to embark upon beginning FEBRUARY 15TH! The goal of this challenge will be to push ourselves a healthier place, support one another in the process, do epic things, and have a great time throughout. It’s about more than just taking your body back… it’s about taking your hear and soul back too! If you watch this video you’ll experience exactly what I’m talking about…

Breakdown:

Cost: $125
(paid via online invoice sent to you payable from the convenience of your own home!)

Duration: February 15th – May 16th (3 months)

How will you be participating with us at “home base?”: Timing wise we will all essentially be doing our fit test, weigh-ins, and workouts together. Even though you can’t be here with us working out in the Rebel room the workouts you receive each week will coincide with the workouts we do here in Santa Rosa. There will be video and photo projects you’ll be able to participate for some new Rebel video inspiration! You will be up for Nationwide Rebel Awards such as the “Inspiration Nation MVH” award, the “Ultimate Shoveler” award, and more to be announced at the Rebel wrap party here at home base! The “Rebel Trekkers” challenge will be for home base and nationwide participants only and will be a mileage covering quest with 3 different difficulty levels that you can choose from. You will also be included in our home base facebook group that normally is only for Santa Rosa (and surrounding area) Rebels… Now you get to hop in the community with us and be greeted and treated like a rockstar!

Includes:

  • Fit Test (w/ optional circumference measurement sheet)
  • Stretching Guide
  • Nutrition Packet
  • Resistance Training Guide
  • 2 Original Rebel Workouts e-mailed to you each week complete with instructional photos and video database (which you can keep and utilize forever!)
  • Custom Rebel Shirt (among other goodies!)
  • Access to the private “Fitness Rebel Nation” Facebook group in which only “home base” and countrywide FNR participants are in. This is our Rebel community support group.
  • Weekly accountability complete with weigh-in system
  • Inclusion in the 1st ever “Rebel Trekkers” Challenge
  • Inclusion in the “end of challenge” wrap party award ceremony!
Directly from the private Facebook page to your anxiously awaiting face!

Directly from the private Facebook page to your anxiously awaiting face!

Interest in joining? Then all you’ve got to do is fill out the form below and I’ll have all the information I need to send you the invoice via e-mail, order your shirt, and organize you into my Rebel database so I can keep you posted on the next steps in this process as they come (including lots more information about the above stuff I hope has you so pumped up you want to jump up!)

Welcome to the Fitness Rebellion!

AhhhOOOOO!!!

FRN 1

 – Rebel8

Rebel Winter Rescue II: Team Roster!

Processed with Moldiv

Left: Amelia Island, FL in 2013 where the purple and orange “What’s Next?” Fitness Rebellion shovel was birthed and signed by all the Fitness Rebel leaders. Right: Chuck Runyon & Dave Mortensen, founders of Anytime Fitness, breaking ground on the new Anytime Fitness Corporate campus set to open in 2016 with that very shovel. AhhhOOOO!!!

To learn more about the shovel… CLICK HERE

 

RWRII Team Roster:


Monday/Wednesday (7pm & 6pm)

Malena DeMartini
Sandra Schnider

Kevin Price
Angelica Byrne
Bobby Stewart
Michelle “Hulk” Huntley

Victoria “T-Bones” Nicolas
Megan “Ming” Gill

Tami Tuminello 
Mindy Witter 
Giovanni Ponce 
RayRay Ponce 
Becca Acosta 
Cynthia Karlen
Kaila Finch
Cara Jones
Maggie Schuck
Kathy Karlen 
Lorna Kennedy-Klein
Kristina Tovani

Tuesday/Thursday (7pm & 6pm)

 Abby Moreno
Alyx J. Livingston
Megan Collett
Cheryl Murray
Dorothy Roche
Kevin Harer
Lynsey Ventr
es

Christy Bishop
Austin Finch
Karen Solberg
Lori DeMarco
Jim Zilian
Risa Zilian

Suzanne Pelz
Josue Herrera

Justin “HOVA” Zuiderweg – An Enthusiasm for Misery

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The Fitness Rebellion is home to every sort of character you can think of. If we were a co-ed boy band (which we kind of are… Click here… you know you want to…) we would have every spectrum covered. For those of you that know Justin Zuiderweg you know he fits the “loveable bad boy with a heart of gold” persona… only replace the brooding demeanor, disheveled hair, and sexy dance moves with super goofism, tough mudder headbands, and hashtags. Throw in a splash of sailor mouth and you’ve just baked yourself the ultimate beef flavored Justin cake (get it…. beef cake… TAAAAAHHHH!!!!).

If you don’t know Justin but have been keeping up with my Rebel Ramblings on the mind numbing task of getting prepared for World’s Toughest Mudder then you’ve heard about him plenty. He’s not only my partner in crime in the endeavor but the one I’m counting on to drag my scrappy ass across the finish line (don’t tell him that though… as of now he thinks he’s just training hard to get himself across the finish line… foolish man…).

A great friend, training partner, Rebel cohort, and all around amazing soul Justin embodies the Fitness Rebellion at its core in my eyes. With a story I knew about as well as a half crafted quilt I was eager to put the rest of the picture together and learn more about the man that has shed blood, sweat, and tears with and within the Rebellion the last couple of years. The opportunity arose the weekend of September 7th, 2014 as we drove back from our 3rd (and most brutal by far) World’s Toughest Beach Workout. As we settled into our 40 minute car ride I took out my “Hulk” journal, purple Anytime Fitness pen, and started our recollection the same way I start every interview;

“So Justin… What’s the story you want to tell?”

He paused only briefly as I had asked him the same questions before we started our workout so he had 2 hours to think about it.

“Things weren’t crazy at all really growing up…” he started.

“I was born in San Francisco, raised in Santa Rosa off West 3rd until my parents sold their house and built a home in Spring Valley up in Lake County. It was the typical set up, you know? Into sports, church, family get-togethers… Average American family type stuff. Nothing glamorous or anything like that.”

He squinted as he drove along.

“For me though, I was a trouble maker… I was always getting into some sort of mischief and was a stereotypical problem kid. Not really sure why, I just had a habit of mouthing off to everyone. I didn’t really have respect for anybody and ended up getting suspended a lot… all stupid stuff really, nothing worth it. I was almost expelled in 8th grade.”

“From what?” I asked.

“Just getting suspended too many times. Like I said, stupid shit. Nothing big… I just had a problem with everybody. If I hadn’t gotten home schooled for 8th grade I wouldn’t have graduated Junior High. It wasn’t long after that I started getting into drugs which only made things worse as I’m sure you can imagine.”

Justin Young Final

“How old were you?” I asked with my head bent as I battled the bumps in the road to get it all down.

“15. That was when I started smoking pot at least. Weed for me was definitely my gateway. My attitude just got worse as high school went on. By 17 I was getting heavy into drinking. I’d steal my Dad’s booze from the cabinet and one day he comes up to me and asked ‘You been taking alcohol from the cabinet?‘” He smiled as he reminisced.

“‘No… why?‘ I said even though I was lying my ass off. ‘Because see that line on the back of the bottle I drew? Good job filling it back up with water but you filled it up too much dummy.”

“Whatever, I was young, dumb, and stubborn… I was gonna do what I wanted.” Justin stated.

Which is what led to him moving out on his own at 18 to Santa Rosa, CA. Not too far from his parent’s home… but far enough. Justin has an almost mythical work ethic which assured him not running into the typical financial problems a lot of us face when we first venture out. After all he’d been holding down at minimum 2 jobs since 15 years old so finding work wouldn’t be an issue. No… The issue, although he didn’t know it, would be the people met along the way and the spiral affect they’d have on Justin’s soon-to-be kamikaze mindset.

With new found freedom combined with an 18 year old rebellious attitude it wasn’t long before he started going off the rails. Er… ather, doing rails… Cocaine and speed became routine leaving Justin swimming constantly in between seas of highs and lows. He took trying to “even things out” to the extreme. Too high strung? That’s what weed and alcohol is for! Need a pick-me-up? That’s what coke and speed is for! Never quite knowing how to just sit still and deal, his brain was constantly racing from one thing to the next in an attempt to take his mind off reality even though it led to a daily destruction derby and treating his body like a dumpster.

Justin Dumpster

“I had a lot of shit swirling around in my head that I wasn’t mature enough face head on and figure out. I didn’t care about myself at all and finding an escape became a constant theme for me and stayed that way for a lot of years… Most of my life.”

By the age of 19 Justin found himself riding his youthful invincibility straight into marriage. Young love and the desire to be a little more responsible did little to shed light on his self destructive ways and the demons he was battling however. A licensed big rig driver and closet tech junkie meant that along with the overflow of nonstop bills and spousal duties Justin constantly had his hands full, which only exacerbated his lack of getting a handle on himself. Throw in the drinking, drugs, and hard living and you’ve got yourself the perfect recipe for disaster if I’ve ever seen one (and trust me, I’ve cooked up my fair share of disasters). Justin was sadly too clouded to ever begin the self reflective process long enough to figure out what was truly wrong with him and why he cared so little about himself.

What made this all the more ironic is Justin is the type of guy that would give you the shirt off his back if you needed one then go home and bring you a few more so you have extra for next time. His dirty sailor mouth is matched only by his heart of gold and pension for taking care of all of those around him, so why not himself? I know a lot of people who relate to that one…

As time went on and Justin got older he seemingly got a handle on things.

“I dabbled in ‘substances’ when I needed to ‘disappear‘ but had work to worry about too. I was always worried about something, bro.”

It was at the age of 27 on October 13th, 2005 that Justin’s entire world changed. It was this day that Trent, whom Justin affectionately refers to as “Spongebob,” was born. A new focus. A new heart to cherish. A new love.

Justin San Diego 08

It would be neat if that meant that everything became crystal clear as rays of sunshiney realization burst through the haze and infiltrated Justin’s brain like a less intense version of the movie “Alien” but… no. A major turning point in one direction usually causes a swing in another, such was the case with his marriage… After 10 years of making it work their relationship had run its course and at 29 Justin found himself freshly divorced.

This was the domino that sent all the others toppling down.

“I couldn’t handle the heartbreak and stress of it all and got on the fast track to seriously killing myself. I didn’t know it then, but that’s what I was doing…”

The scary part is that you never would have known. Good job? Check. Beautiful healthy son? Check. Friends? Check… even though a few of them needed to get kicked to the curb… Nonetheless a dark spiral turned darker daily as he succumbed to any and every drug he could get his hands on. He’d play the role of dutiful father, good friend, and diligent employee when needed but once he was alone he’d chip away at himself drink by drink, pill by pill, pipe by pipe… and with vigor. An enthusiasm for misery. A thirst for behavior so toxic he could drown in it.

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It’s in these darkest of moments when even the tiniest bit of light can shatter the blackness and refurbish your will. For Justin, his light came from the strike of a lighter on a crack pipe.

6 months after his divorce Justin was sitting on couch in his apartment by himself. He’d been drinking heavily, throwing pain pills back like candy, doing blow, and smoking weed all day because… what else was there to do? The only thing missing in this fiesta was something Justin had only recently decided to add to his depression weapons… Crack. Even though he had plenty of friends who raved about it Justin never wanted to be “that guy.” No one ever gets up in the morning and says “I think I’m going to make the transition into crackhead today!”

Yet here he was.

“I could see the big deal about it” he said. “It hits you like a rush but that didn’t last long for me… I had a breakdown instead.”

Justin went on to describe the reality of the situation hitting him like a tornado full of bricks and twice as heavy. Somewhere within the murk of the drinking and drug cloud he was swimming in came clarity… Trent. Shining like a lighthouse his self abuse illuminated his relationship with his little boy and everything it should have been… but wasn’t. He wasn’t being the father he should or could be and was knocking on hell’s door like a cop with a warrant in the process. He was literally destroying himself when he was alone but somehow couldn’t find a care about it until now… A tidal wave of awareness brought with it streams of tears as Justin had hit his rock bottom and knew it. 

I asked him what he thought made that day different.

“I guess it was just time for the light to turn on.”

 

Justin Tattoo

“I’m alive again, more alive than I have been in my whole entire life.” Eminem – No Love

When Justin puts his mind to something… it gets DONE. It only took a drug induced slap in the face for him to realize that caring about himself IS caring for those he loves most. It’s impossible to love others properly without loving yourself and with this newfound epiphany Justin sought after becoming a better father, son, brother, friend, and overall person like a pitbull on a pork-chop. He got rid of all the “bad friend” contacts that weren’t serving him. At the urging and support of his sister and brother-in-law he joined a gym and got into running! Cutting out all substance abuse and keeping to drinking socially Justin steadily started taking control and gaining confidence… Something he hadn’t experienced in quite some time.

I asked him what made this different than past futile attempts at taking his mind and body back;

“This was something I’d never done before. I’d never taken care of my demons and faced them head on, I’d only ever run from them and used them as crutches. I wasn’t used to it… but once I started getting used to it and cut out all the bad shit I knew this was the path I was supposed to be on. Working on yourself takes time but it’s worth it.” 

Coincidentally enough it was at the gym in 2011 where Justin met Maggie. He was already on a treadmill when Maggie hopped on one right next to him. Describing the moment he met her as “the longest I’ve ever been on a treadmill in my life” the two hit it off big time.

Justin & Maggie

Love will literally run you wild.

Also in a moment of complete serendipity Maggie was the one to introduce Justin to the Fitness Rebellion. Maggie has been a part of Hulk/Rebel since the very beginning and we were stoked to meet the new fella! Boy… he sure didn’t disappoint! Between Trent, Maggie (and her wonderful little ones Lily and Lucas), his career, healthy friendships, and the Fitness Rebellion Justin has been kept grounded, blessed, and humble.

“I’m pushing GOOD limits now which is something I’m still getting used to. 5 years ago if you had told me I’d be doing the stuff I’m doing with the people I’m doing it with now I’d have laughed in your face and called you crazy.”

In the last couple years Justin has run 11 Tough Mudders, 3 Spartan Races, countless “fun runs,” The T25 and “Insanity” programs, 3 Rebel challenges, and inspired countless people in the process with his endearing passion for social media. His love for baseball has been passed down to Trent whom he’s now coaching when he’s not driving freight or training for World’s Toughest Mudder. Recently he got to combine the two:

As we pulled up to my house. I asked Justin if he had anything he wanted to add and he says “yeah, I want to add something for anybody thinking about joining Rebel or anything else that might be the change they need.”

I couldn’t wait to hear what he had to say. He did not disappoint.

“If you’re trying to talk yourself into doing something hard, outside your comfort zone… then do it. Sure something like a 60 minute workout sounds impossible when it’s not a regular part of your life but you need to give yourself a chance! Sometimes that’s all you need… just one chance… That chance can be where you find yourself. In the end it’s always worth it.”

Amen, my man…

Justin & Trent

 

– Rebel8

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 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!)

IMG_5908

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