Thursday, December 31, 2009

Get Fired Up for 2010!

Teammates, I want you to Get Fired Up for 2010 - and prove it by dreaming up some stretch goals. Set three goals - personal, professional, and physical. Here are mine:

* Personal - write a book;
* Professional - launch Perfect in 6 countries;
* Physical - my wife and I are going to do an Olympic length triathlon.

Don't miss this opportunity to start the New Year off on the right foot - write'em down - make a plan, and TAKE ACTION!

What are yours? I've heard from Joe and AKO -- check in and put up your resolutions!



HOOYAH New Year's Resolutions!

Teammates, Who's up for a Polar Bear swim on New Year's Day? HOOYAH to CM SEAL Team blogger Tom Rancich -- ringing in the New Decade!

Here's Teammate Marcus Colburn with a challenge for the CM Teammates. He's posting his goals for 2010 and he's asking: WHAT ARE YOURS? Marcus, you have the floor! CHARLIE MIKE -- ALDEN MILLS

"Hey Team,

Well it's already here & it's time to set your sights on the future. I'm going to make my battle for perfection even more intense by tossing out all the stuff that slowed me down in the past & intensifying all the things that worked for me. Let's take diet for instance.... my practice of "eating perfectly clean" seems to have worked. So I will intensify that.

My working out too fast without paying close attention to detail definitely did not help further my cause. I love to workout & watching and listening to the talk of my results occurring at such a fantastic rate just made me go for it even more intensely. So, I pledge to think like a chess player: slow down everything & stay 3 moves ahead of my opponent/(injury or imperfection).

Looking back I have learned that it does not matter what others think of you. What matters is how you discern yourself. If I just keep my eyes on the prize -- synonymous to staying 3 moves ahead of the game, then I can & will achieve my goals. I will "stay ready for anything" because "anything" just happens at anytime.

As 2009 draws to a close it's nice to look back and see what we've accomplished over the past year (I'm the fellow in white and black under the Eiffel Tower, Summer 2009) and set some goals for what we want to achieve in the coming year.

What is your main goal that you'd like to achieve in 2010?

Publishing your goals like this for others to see will help get the wheels turning towards making your goal a reality.

Go for it team and let us know your goal for 2010! HOOYAH & HAVE A GREAT & PRODUCTIVE YEAR!!!!!!!!!!!!!


Marcus Colburn AKA Mojo Frog

Wednesday, December 30, 2009

How to Figure Out Your Fitness Level

Teammates, how many of you got the Perfect Pushup this holiday? How's it going? I'm going to re-run a blog that will answer some of the questions I've been receiving. Great picture of rock climber extraordinaire Beth Rodden! Check out her thoughts on Perfect Fitness. AMM

Question: Steve from Tucson, AZ asked, "How do I figure out my fitness level when I first start using the Perfect Pushup?"

Answer: Great question! Begin the entire program by determining your fitness level with a one set MAX. This means, using the PPU in Regular Position, do as many pushups as you can. Next, move to the schedule to see what you need to do each day. The first day shows as you noted:

MAX Regular
1 Wide
1 Close

To conduct a one set Max - simply position your arms in the REGULAR Position - that is hands should be one hand width wider than your shoulders. Get into the pushup positions (see the Perfect Pushup checklist on the calendar or Power 10 workout cards for proper form). Now, push out as many Perfect Pushups as you can while rotating through the pushup movement - hands should rotate out on the way down, and rotate in on the way up. The moment you start losing your form STOP doing pushups and record the number you did.

Let's assume you were able to do 12 Perfect Pushups - 12 is your One Set Max. Now, take your one set max (12) and round to the nearest 10 - in this case 12 is closer to 10 than it is 20, so use 10 as your one set max fitness level on the PERFCT PUSHUP workout chart or Power 10 workout cards. Locate the "10" row on the workout chart and read from left to right to understand the number of reps required for each position - REGULAR, WIDE, and CLOSE.

In the case of the 10 row - REGULAR, WIDE, and CLOSE repetitions are: 8,6,4,2 - this means do 8 reps,followed by 6 reps, followed by 4 reps, followed by 2 reps in two minutes. Go to your knees if you have to, but do your ABSOLUTE best to complete all the reps in one two minute time period. Depending on your pace during the two minute drill - assuming you have time - you can drop to your knees and shake out your arms for a few seconds before attacking the next set of reps. Remember, you don't have to do all three two minute drills back to back - you can space them out throughout the day.


Saturday, December 26, 2009

Former SEAL on Fitness in your Fifties

Teammates, A SEAL from BUD/S class 57 has a lifetime of fitness to celebrate! 2010 is ONE WEEK away -- what is your fitness mission for this coming decade? There is no "I" in Team -- share your stories so we all can benefit! AMM

"SEAL76 - I am a former SEAL BUDS CLASS 57 SEAL TEAM ONE 1970-1973. I have been exercising since I was in high school and continue to do so. I am 58 years old and in better shape than guys half my age. Having been a SEAL taught me that you have to work hard to stay in shape but the results are worth every bit of the effort it takes.

Slogging through the Delta in Vietnam was a lot less difficult because of our daily PTs, runs, and swims. I don't have to do that any more but being in shape allows me to do yard work, snow shoveling, furniture moving and the daily tasks that call for a healthy body. Fitness has served me well as a public school classroom teacher. It not only keeps me going on tough days but provides an outlet for the frustrations that all teachers have to deal with. Your article should motivate young and old alike. HOOYAH!"


* Picture from wikipedia: Members of U.S. Navy SEAL Team One move down the Bassac River in a Seal team Assault Boat (STAB) during operations along the river south of Saigon, November 1967.

Monday, December 21, 2009

Perfect Products & Extreme Athletes

Why should an extreme athlete use Perfect Products?

Every once in a while I get a question – actually, it’s more like an off the cuff quip – from an “extreme athlete” that their conditioning needs require more than what the Perfect Pushup and/or Perfect Pullup can offer them. Thanks Mark "The Dominator" de Mori [] an Australian fighter, for the lastest question. I’m not surprised by the response, after all, these men and women may not be personal trainers, but they have lots of personal training experience from their extensive workout routines…break – I categorize an “extreme athlete” as anyone who works our religiously 6 or more times a week with a minimum periodicity of 2hrs/workout session – I get their reaction, but they NEED to get my response, because training fundamentals don’t change just because you workout longer and harder than someone else – what changes is the length of rest, intensity, duration, muscle loads, and nutrition requirements - what doesn’t change is movement patterns.

If you run a 20k – does your stride change if you run 100k? Now, you can increase the challenge of a movement pattern by adding increased balanced and resistance loads, but the fundamental natural movement of the body doesn’t change! In the case of the Pushup or the Pullup, your arms: joints, ligaments, tendons, muscles, nerves – have a natural tendency toward rotation whether you’re pushing or pulling – and that tendency doesn’t go away if you workout for 2 mins a day or 2 hrs a day. So to all you extreme athletes out there – I applaud you for your tenacity – HOOYAH! Now, DON’T FORGET YOUR FUNDAMENTALS: TRAIN THE WAY YOUR BODY IS DESIGNED TO MOVE!


Thursday, December 17, 2009

Perfect Pushup Live in Germany

Teammates, Perfect Online has a website for our German and Austrian customers -- take a look and spread the word!! The commercial -- live in German -- is on our Perfect Fitness Facebook page.


Tuesday, December 15, 2009

Age is a State of Mind

Teammates, Clint Eastwood shows us all that "age is a state of mind". This is NOT a clich̩ to those of you who know what I mean - two of whom contacted the CHARLIE MIKE blog recently*. One of the first concepts you learn in SEAL training is that body obeys the brain - sounds simple doesn't it? I'm here to tell you it isn't - like most things in life worth learning or having - it takes practice, persistence and above all else, a positive attitude. Ever wonder why folks who go swimming in frigid waters without a wetsuit don't get hypothermia when all the medical pundits say it should happen within minutes? That's because these cold water swimmers conditioned their mind to tell their body: "swim through it - don't worry about the cold, I'm going to send more blood to your vital organs to you can continue to perform"....of course the first time you enter frigid waters, your brain doesn't quite say it like that or so politely - it's more like: "Holy Sh&t - can't breathe - what the hell am I doing - doctor say I'm going get hypothermia in minutes РI think it's already happening - Ohhh my God I'm going to die..." and so the logic goes - and where the mind goes the body will follow.

So what's that got to do with Ted (62) and David (66) who both recently posted discussing their success with the Perfect Pushup?? Everything. Here are two men that don't allow their birth age to affect their biological age - they are effectively turning back their age by taking charge of their minds and their minds are telling their bodies what to do.

Yes, I know, we're all going to grow old and die. Fine. But whoever said that at some age you should just "take it easy" on yourself because you're "older" now should be shot. That's the wrong attitude - that's the attitude of someone who has given up on living. Here's the cool part - there have been several studies done over that last 2 decades of folks in their 80's and 90's - doctors put them through 3 month body weight training fitness programs...and guess what happened? Every single one of them GREW muscle – their muscles got stronger and larger! So, Ted, yes, we've had many folks like yourself experience muscle strength and size increases and significant weight loss - some folks in their 80s...and you know what, every single one of them has the same attitude - AGE IS A STATE OF MIND!

BRAVO ZULU to Ted (62) and David (66)!


* This blog is a re-run from 2008 -- I hope new Teammates will find Ted and David's stories as inspiring as I did -- and do!

Friday, December 11, 2009

No Surrender, No Retreat, No Regrets

Teammates, it is an honor to introduce you to Larry Broughton - he's a former Green Beret, a remarkable entrepreneur, and a man on a mission to help others defy the odds. I hope you find him as inspiring as I do, and I believe you'll find his message is more than fitting for CHARLIE MIKE - NEVER GIVE UP ON YOUR DREAMS! Thanks LB for being a guest blogger on CHARLIE MIKE. AMM

Among the most powerful lessons I took from serving on Special Forces A-Teams (the Green Berets) in the U.S. Army were the importance of possessing a tenacious spirit, and maintaining a positive attitude in the face of difficult and challenging circumstances. Perhaps we shouldn’t be surprised that those who have experienced extraordinary and enduring success in business, the arts, athletics, and virtually every other field have embraced these two powerful “disciplines.”

I was blessed last week by meeting Jack Canfield (Co-Author of the Chicken Soup for the Soul series, and author of The Success Principles). Among other pearls of wisdom that seemed to flow from him, was this: “Everything we want is outside our comfort zone.” Wow! The clarity of this idea was like a brick to the head for me. Whether we’re pursuing personal, spiritual, financial, or physical goals, if it weren’t uncomfortable (and even a little painful, at times) we’d very likely already possess it or have achieved it.

Every successful person has faced challenges, and experienced setbacks and failures on their journey towards success. It’s a natural part of growing. For those who learn to anticipate it, embrace it and take corrective action towards improvement, find extraordinary success as their sweet reward. Winston Churchill has some of the most poignant quotes on this topic, and described the process this way, “Success is the ability to move from failure to failure without losing your enthusiasm.”

An important key to success is how we respond to the challenges and setbacks we face, and the attitude we choose to adopt when we’re knocked down. Too often, after a setback, we find ourselves curled in the fetal position, licking our wounds, embracing a victim’s mentality. Has that approach ever launched anyone towards his or her goal? A good attitude won’t guarantee victory, but a bad one will guarantee defeat.

If you’ve neglected your workout routine, missed a deadline, or fallen short of your goals, beating yourself up or wallowing in pity is a waste of time and energy, and will serve no good purpose. Instead, consider executing an After Action Report (we conducted these after every mission in Special Forces) to (a) identify problem areas that need improvement; (b) develop measures to counteract these problem areas; and (c) pinpoint “lessons learned.” Winston Churchill said, “Success is not final, failure is not fatal; it is the courage to continue that counts.” So, I encourage you to avoid the negative chatter in your mind, assess the situation, take corrective action, learn your lesson and drive on.

Here’s to your success!

Larry Broughton

Larry Broughton is Founder & CEO of Broughton Hospitality, and served 8 years on Special Forces A-Teams in the US Army. He is also an author, speaker, and executive coach, parlaying leadership lessons from the Green Berets to the business arena.

Thursday, December 10, 2009

What's your Perfect Pullup Record?

Teammates, head to our Perfect Fitness Facebook Fan page and check out the competition. A new one starts every Monday -- it Fires me UP to see the points accumulate. Here's AKO's explanation:

This week's contest will test, and compare, the accumulation of pullups over five days. If you don't have ready access to a pullup bar, however, don't fret; there is still ways for you to earn points this week. Here's the point breakdown:

Perfect Pullups......3 points each
Bar Pullups...........2 points each
Australian Pullups...2 points each
Standing Rows......1 point each

As you can see, one could theoretically do Australian Pullups and Standing Rows, albeit many of them, and still have a run for the trophy. All variations using the Perfect Pullup Handles are worth 3, and all variations utilizing the bar are, concordant worth 2. The contest ends at 10:00pm Eastern Standard time. Good luck to all contestants.

Pull 'em up!!!

Teammates, what are you waiting for?


Wednesday, December 9, 2009

Perfect Pullup & Olympic Barbell

Teammates -- Here's a question perfect for Marcus Colburn (and Thank You for keeping us on our toes with these challenging questions! AMM). Common sense warning: Marcus Colburn aka Mojo Frog is a former Navy SEAL and an extreme athlete and professional trainer. Make sure you adapt his ideas to your fitness level and have a Swim Buddy (aka spotter!) to work with.

Would the pullup handles fit around an Olympic barbell? I have an Olympic barbell set, and squat rack, and would want to use the Perfect Pullup through there, and I want to know if it would fit, before I decide to order. Thank you for your time. Here's Mojo Frog!

As far as the perfect handles working on a barbell...

It does & will work on a barbell set as well as a squat rack as long as you do the exercises that they can be used safely for like...BACK WORK, as well as TRAPWORK. Doing shrugs, bent over rows & anything like that ... don't get the hooks in a position so they come loose by raising it the wrong way or too high. One just has to make it so the extension from the hook to the handle doesn't get in your way. And there is an open end to the hook themselves that you have to be wary of! Just takes common sense. Just be safe because once you raise the bar over your head the handles don't make sense.





Mojo Frog

P.S. Teammates, here's a quick health bulletin. It turns out that I need to have my cast on for 8 more weeks.. but that's not going to stop me. I just work on my stretching, ab work & lots of legs.. hams, quads, calves. I still practice tai chi chuan. This activity & diet is sure to help me watch my (girl-ish figure) since no one else does...grins!

Monday, December 7, 2009

Pearl Harbor Attack, Dec 7, 1941

Teammates – Sixty-eight years ago today was the attack on Pearl Harbor. Nine ships of the U.S. fleet were sunk and the overall death toll reached 2,350. The battleship Arizona alone lost 1,117 military personnel. As I have said before, probably one of the more over-used terms today is “on a mission” but what does it really mean? I want to define the true term, because once you appreciate it, you’ll think about it in a whole new light.

In the military, On a Mission literally means in harm’s way, and in SEAL Team on a mission meant doing whatever it takes to get it done – including if absolutely unavoidable, the ultimate sacrifice. Sixty-eight years ago, there were men and women out there willing to die for a good greater than themselves.

Today let us honor the memory of the brave men and women of Pearl Harbor. They were willing to die to complete a mission and their sacrifice will never be forgotten.


Thursday, December 3, 2009

Perfect Christmas Trees

Tomorrow, Friday, December 4th, Team Perfect is volunteering at the San Francisco 2009 Guardsmen Christmas Tree Lot at the Fort Mason Festival Pavilion in San Francisco: I'm the Day Czar and I'll be there all day! Come by -- meet Team Perfect and find yourself a Perfect Tree. Since 1947 The Guardsmen has been helping at-risk youth with the resources they need to thrive. Each year The Guardsmen sends 2,500 youth to outdoor education programs and provides scholarship support more than 250 students at Bay Area private schools. HOOYAH!

What are you doing this holiday season to give back to your communities? Post a comment and let us all shout you out!


Tuesday, December 1, 2009

Navy Flyboy Nate & the PP Mobile

Teammates, a Perfect Team member gave a Perfect Pushup Mobile to Nate, a friend who is a Naval aviator: his letter is below. Since we can't share his last name, picture or location, we're borrowing Hollywood's most famous Navy flyer! Perfect Fitness has donated Perfect products to every ship in the fleet and it fires us all up to hear from our sailors -- so please fire off a message to

"Thank you sincerely for the Perfect Pushup travel set that you gave to me - I use it every day and love it! Like everyone else, finding time to work-out seems impossible sometimes, and the convenience of the PP set solves that issue to a great extent. I've had multiple friends who have seen it at my house and subsequently gone and purchased their own. Also, the travel set has been great for working out on the aircraft carrier (I'm in the Navy) because of it being so light and compact.

Additionally, as a pilot, I try to focus on core muscle groups to help with G-tolerance, and the PP has helped a lot. Again, I really appreciate your generosity and will encourage others to use your product any opportunity I get

Thanks Nate! Teammates, I'm re-running my thirty day/lose 10 pound plan on Twitter @aldenmills -- why wait for 2010 to get in shape?


Tuesday, November 24, 2009

Giving Thanks: My Favorite Holiday

Teammates – I’m not one for re-running posts but sometimes I find repeating a post instead of rewriting one to say the same thing can be more beneficial. Below is last year’s post – my attitude about it and about Attitude in general hasn’t changed one bit, in fact, during this challenging year, I think it’s more important than ever to understand the importance of Attitude and how it can change your outlook, your direction….your life. The number one thing to remember is that your life is your responsibility – what you accomplish is totally and completely up to you.

While you’re thinking about this on what is my favorite holiday of the year, remember to give thanks to the people in your life that you care about – by giving thanks you’ll be gaining perspective, and by doing this you’ll be setting the cornerstone for one Fired UP Attitude to live the life YOU WANT!

Happy Thanksgiving Teammates!


Here’s last year’s post: Tuesday, November 25, 2008
Giving Thanks -- My Favorite Holiday

My favorite holiday of the year - Thanksgiving, it just edges out Fourth of July in my book because of what it stands for – Giving Thanks. Teammates ask me all time – what gives with the constant Fired Up Attitude Alden??? Some who don’t know me throw the bullshit flag at me and call it false motivation until we spend about 2 minutes together – which should be about how long it takes you to read what I’m about to write…in my book Attitude is the number one thing you need to control before you tackle any goal you have in mind – especially if you’re looking to work on your body – Attitude is 100% up to you – no matter how powerfully positive or miserably negative you are – you’ve made that decision and you’ve made it based on a perspective that you’ve allowed your brain to accept. Your perspective in life fuels your Attitude – think you’re gonna fail, then you will; think you’re fat, then no matter what anyone tells you – you’ll remained focused on being fat; conversely, think about winning, then you’ll be thinking about how to win, and you’ll be on your way to victory; want to lose 10lbs, then you’ll determine how to lose it, and make it happen…no matter what it is, how you view your challenge is directly dependent on what perspective you adopt, and that perspective is your Attitude’s foundation.

So what’s this got to do with Thanksgiving? Everything! It’s about everything that’s TRULY important about your perspective in life – I give thanks for being able to move, to see, to feel, and especially to love my family and friends. We ALL get caught up in the rat race of life and when we do, we usually lose our perspective on the things that REALLY matter versus the things that seem to matter at the moment.

This Thanksgiving – take a moment to give thanks to the things that matter most in your life, and once you do, you’ll realize that you’ve discovered the power source to your own Fired UP Attitude…and if you’re struggling to figure out what thanks you should give – drop down and push’em out – then give thanks to the fact you can do a push-up – I know a whole bunch of veterans that wish they could do what you CAN do.

Happy ThanksGiving – CHARLIE MIKE - ALDEN

Thursday, November 19, 2009

Commit to Compete and Complete

Teammates - the title says it all: Commit to COMPETE and COMPLETE. I'm not talking about a completing a marathon or a triathlon - I'm talking about having the discipline to COMPLETE your goals (dreams with deadlines). There are too many folks out there that start a job, project, program, course, mission, or task (or whatever you want to call something that has a start and stop to it) only to come up with an excuse on why they didn't complete it. You've heard my stories about folks approaching me about their reasons why they didn't become a Navy SEAL. The truth is completing something is more uncommon than it should be. Why? Because we humans have the ability to reason - we can rationalize anything if you give us enough time to think about it! The rub with reasoning is that it works both ways - you spend as much time rationalizing why you should do something versus not doing it.

In addition to our innate ability to reason is our human wiring - our instincts - that drive us to avoid pain and pursue pleasure. When these two elements act together, the ability for us to create an excuse for not completing something (especially if that something requires hard work and dedication without immediate payoffs) is very high. Hence the reason why there are so few millionaires in the world - earning money is hard, earning more than most is even harder. Same can be said for losing weight or earning a gold medal or being #1 at something. So what's the trick to completing something?

I say: learn how to Commit to Compete and Complete.

For you to really give it your all you have to care about something - there has to be meaning to your reasoning machine (your brain) on why you're willing to suffer now. That is, the payoff of completing something is GREATER than not completing it. When this occurs then you have the foundation for success - you have a purpose, a purpose that you CARE about, that Fires you Up, that will keep stoking your Persistence engine when everyone else's has run out of gas. To keep the persistence fresh and purpose focused, create games for yourself to compete against. In life, your competition is yourself - no one else. You determine if you succeed or fail - you are the one responsible for taking and making the actions that will put you on a path of success or failure - the buck stops with you.

As we enter this holiday season and get ourselves ready to slam the chapter shut on 2009 and ring in a new year of goals in 2010, be thinking about what you are really wanting to make happen in 2010, why it's important to you, what it will mean to you if you accomplish it - find purpose in these goals, and when you're ready - write them down and commit yourself. When you commit yourself to something, you'll learn how to compete against yourself and win - and when you do, you've found your own winning formula for repeat success. It's all you. It's your call - I know you can do it - you just have know you can do it too - the only way you'll know is when you Commit!


Picture from wikipedia: Two crews racing in Lagan Head of the River (British Columbia, Canada). The closer boat is being overtaken by the boat on the far side.

Tuesday, November 17, 2009

Why I March on Vets Day: Rancich

Teammates -- Last Wednesday, Veterans Day, Tom Rancich gave the speech at the Martha's Vineyard ceremony, on what he described as "a blustery day for a sad little parade". Take his words to heart. Alden Mills

"Good morning—thank you for having me here today. You are about to find out about a quirk of mine---perhaps it is because I was an English Major---or perhaps it is because I have spent too much time underwater---but I believe in semantics—the definition of words. So though I will remember, as I frequently do, my fallen comrades; Neil, Brian, Woody, Jeff, Voight and so many others who touched my life--- guarded it---they are not why I march today for this is not Memorial Day. And though I will always be in awe of the audacity and courage of our Founding Fathers, they are not why I march today because this is not July 4th. This is Veterans Day---a day set aside for those who served, survived and went on to live civilian lives. I believe that veterans bear a unique set of burdens---not heavier or the heaviest---but unique.

Sometimes the burden is sorta silly---standing in a hotel lobby having the clerk tell you “Yes, we have a military discount but the Triple A one is much better”. Sometimes the burden is surreal---bearing the rigors of combat and then ninety-six hours later standing in an opulent society that does not seem to know it is at war---in two countries---that somewhere a nineteen year old is fighting for his or her life. Sometimes it is tragic—--many laying awake at night wondering if there was something they could have done differently and their buddy or teammate would be alive. And sometimes coming to the horrible conclusion that you could have, and getting to live with that forever.

Sometimes it is just day to day challenges---trying to figure out how to live for the next 30-40 years knowing that nothing will ever be as important or as exciting as the last mission; or worse, trying to figure out how to live the next 30-40 years without arms or legs---or sight—or to live with the murmurs as people stare at your burns as you try to forget your disfigurement.

Sometimes it is sublime---Halloween I was at the Offshore Ale house and a girl came in wearing an American flag that she had cut a hole in so she could wear it like a smock---a collection jar in her hand with the words “You Lie” on its face; laughing—happy—protected. I was torn---part of me wanted to tear it off of her and give it a respectful end---part of me wanted to tell her about my friends that came home--- likewise draped in the flag---and how I felt about seeing her desecrate them---but I knew I wouldn’t do anything other than enforce her fantasy. In the end I just walked out—anything I did would have ended badly and likely I would bear the blame.

I am proud to be a veteran and I am proud of my fellow veterans. You can wrap yourself in the warm knowledge that the country is better…safer… for your service. You may sleep well at night, knowing that your slumber is guarded by people trained by the best…trained by you---and that they are living up to your standard of excellence.

You should revel in the honor that is given you—you answered your country’s call---you went into harm’s way---you succeeded in your mission and you did not falter. On the dark night when a foul wind rose---you did not shutter your house—but rather you opened your door and strode into the darkness to meet the challenge--- and wrest the night.

That is why I march today---thank you for your service."

Lieutenant Commander Thomas Rancich, U.S. Navy (retired)

Jim's Fitness Journey Part 1

Guest blogger: Jim K of Thessaloniki

How does change come to ones life? I’d say it usually is due to an external stimulus which triggers a “special” mechanism in people’s minds or it could be due to the fact that the person is fed up with his/her current way of living.

Looking back to my childhood years I can remember that generally speaking I wasn’t into sports, except for some football. When we’d run as kids I’d be the first one to stop because I’d get out of breath. As a teen I had some extra kg due to my love for food. Yes, I’d eat huge quantities of pizza or whatever was in front of me on the table considering eating big as something really worthy! Although I wasn’t fat I had to keep on buying trousers of bigger size time after time because of my increasing waist’s diameter.

However, my aforementioned low performance on running comparing myself to the rest of kids had started bugging me and after a certain point I realized it’d have to be changed.

* First I told myself that I needed to lose some weight otherwise this ongoing weight increase wouldn’t lead to anywhere good. So I managed to convince myself that instead of eating 3 sandwiches in the evening 2 would be enough and then the 2 became 1, and so I did it and the difference of before and after became more evident.

* I’d also buy slightly tight fit clothes so as to force myself sticking to my goal of getting thinner, and yes it worked (I keep using this pattern even today and it works BIG!).

Part 2: The teenage years

Thanks Jim! Teammates, two great suggestions from Jim here -- post comments with your solutions and I'll fire them out on Twitter (@aldenmills).


Monday, November 16, 2009

Jim's Fitness Journey

Teammates, last March I answered a great question from Jim in Thessaloniki: Is 300 Pushups Too Much? Here's a re-run of the blog, to whet your appetites for Jim's fitness journey -- starting tomorrow.

Take Two: Jim's question, via our YouTube channel:

“Nice workouts. I really liked your workouts: they work all the muscles great. I try to vary my schedule so that my muscles don’t know what’s coming and for example, I do 2 circles of your arm, chest, and shoulders workout and then finish off with 300 elevated feet pushups or other patterns.

Do you think this number is too much, after the 2 circles of Power 10 Workouts and leads to negative rather than positive effects? Of course just finishing off your entire workout twice is challenging enough.” Thanks, Jim

HOOYAH Mr. 300 Club! Is 300 pushups too much? Dunno?! Honestly, it’s totally up to you – I’ve heard of folks knocking out 1,000 pushups in a day. What I do know is that you have to ramp up your repetitions gradually and you need to ensure you give your body the break it needs. When you start playing at this level rest becomes even more important (as does nutrition).

One thing for sure, you’re in rarified air – so keep up the awesome work!

CHARLIE MIKE (SEAL speak for Continue Mission) -- ALDEN

Friday, November 13, 2009

Twitter Perfect Pushup Contest

Teammates -- If you are on Twitter, check out our Friday the 13th Twitter Retweet giveaway! My handle is @aldenmills. Here's the message:

RT TODAY to win 1 of 10 Perfect Pushups! Get Fired UP and check out Perfect Online #followfriday

Good luck!


Thursday, November 12, 2009

Breaking News from Marcus & Jim

Just in from Marcus Colburn! Like Alden says, you have to be ready for anything. GO 4 THE GUSTO HOOYAH!! Turns out that yesterday, when I went for a run, instead of going around a steep hill, I went for the downhill. Started jogging carefully down, got a little speed going -- OK, too much speed -- tripped on a root and found myself somersaulting to my face. Needless to say, I have fallen from higher than that before! As I got up, I assessed the damage. Just some dirt around my knees and some embarrassment. Easy day.

Oh yeah, I almost forgot I had heard a ((((((SNAP)))))! It seems I broke my arm in two. Went to the hospital -- they said, "You again?" I smiled as they x-rayed and put a cast on my arm. So I'm out of commission for a month but hey, I know I was going for it! I call it going above the call of duty :) Marcus Colburn

Marcus, Continue Mission and keep us posted!!

Jim, HOOYAH for sharing your fitness journey with Teammates, it will run on CHARLIE MIKE too but here's a sneak peek. Here's what I heard from the team: "Great stuff! There is definitely a strong interest in SEAL content among our audience. I'll make sure we promote this as much as possible. Thanks again."

Thank you Jim!


P.S. More teammate stories are coming -- like Max on fight or flight and the importance of being ready for any and all contingencies. Stay tuned! AMM

Wednesday, November 11, 2009

Thank you Veterans!

I would just like to say thank you for your service to all of our veterans. To all of you still on active duty, thank you for keeping our country safe. God bless the United States of America!
CM SEAL Team blogger: Tim Grizzell

Alden, love this quote: If a man does only what is required of him, he is a slave, the moment he does more, he is a free man. Think about it, free men end up finding each other! They are truly "PERFECT"ly free men. Carpe Diem!
CM SEAL Team blogger: Marcus Colburn

Veterans Day Philosophizing

CM SEAL Team blogger: Tom Rancich

"Rest in Peace"---nice sentiment--but what if you don't want to? In the Navy it is fair winds and following seas--and I am like---but the tempest is the cool part! And the old Irish blessing, "May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face". If you have spent your whole life living for the challenge, why be wished ease?

Perhaps this is a retired sailor waging philosophical and hating not being in the fray, but 60 years from now when I die--wish me the worst storm ever and an eternity of impossible challenges---and a G&B boat to face it in.

My favorite song, so appropriate for today, is "And The Band Played Waltzing Matilda". "The song describes the futility, gruesome reality and the destruction of war, while criticising those who seek to glorify it," says wikipedia.

"When I was a young man I carried my pack
And I lived the free life of a rover
From the Murrays green basin to the dusty outback
I waltzed my Matilda all over
Then in nineteen fifteen my country said Son
It's time to stop rambling 'cause there's work to be done
So they gave me a tin hat and they gave me a gun
And they sent me away to the war
And the band played Waltzing Matilda
As we sailed away from the quay
And amidst all the tears and the shouts and the cheers
We sailed off to Gallipoli

How well I remember that terrible day
How the blood stained the sand and the water
And how in that hell that they called Suvla Bay
We were butchered like lambs at the slaughter
Johnny Turk he was ready, he primed himself well
He chased us with bullets, he rained us with shells
And in five minutes flat he'd blown us all to hell
Nearly blew us right back to Australia
But the band played Waltzing Matilda
As we stopped to bury our slain
We buried ours and the Turks buried theirs
Then we started all over again"

Tom Rancich

Picture courtesy of wikipedia: George Lambert's Anzac, the landing 1915.

Tuesday, November 10, 2009

Go Above the Call of Duty

Mission Critical

Teammates, what’s the difference between success and failure? How about between winning and losing or the haves and the haves not?

Think about it – think hard … because success isn’t inherited or handed out in class or gifted during the holidays. NOTE – there one way and one way only to earn success: you work for it. But it’s not just work or even hard work, it’s more than that – it’s extra effort, what we call “above the call of duty”. This is what separates the men from the boys – the true winners from everyone else.

When I was in ninth grade, I had the privilege of learning from William H. Armstrong – author of more than 20 books, including “Sounder” and “Bridge Over Troubled Water”. At the time, he was “easily” in his late seventies – definitely eccentric but probably the most memorable man I’ve ever met. He had two quotations hung behind his desk. On the first day he read them aloud to us and told us to remember them. On the second day, he handed out a blank sheet of paper and told us we were having our first test – not a quiz – a test – if we aced it, we would receive an A for the semester. We were psyched.

He pointed to the quotations behind him – now turned around so all we could see was the cardboard backing … and he said: “Your test is to write down verbatim the two quotations I read to you yesterday.”

Needless to say, none of us received an A, but this point was indelibly made on me … and hopefully you’ll take them to heart, for whether your mission is to transform your body or your life, you’re gonna need to keep those close to you, especially when the going gets tough, as it always does.

They are:

“Before the gates of excellence, the High Gods have placed sweat.”

“If a man does only what is required of him, he is a slave, the moment he does more, he is a free man."

Go above the “call of duty” – put the extra effort in, and you’ll never be disappointed.


P.S. The stronger your body (fitness level), the better suited/equipped you are to go above the call of duty.

Thursday, November 5, 2009

Perfect Handle Twist

CM SEAL Team blogger: Marcus Colburn

Hey team, ya know what I've noticed? You can use the different parts of the perfect products in many situations in a million places. Like the perfect pullup handles can be used in any gym or device because they have that perfect turning factor just like the perfect pushup devices & that is priceless! As you can see in my photos.

Any questions about anything? Fire away & fall back: just write this blog back with suggestions or questions in anything to make our days or yours go easier! PS... You will notice that I have the "perfect counter" hooked up at the top of a pullup cage to count either my head at the top or my feet kicking the top of the cage! "PERFECT"!

Marcus Colburn

Wednesday, November 4, 2009

Perfect Ab Exercises Part 2

CM SEAL Team blogger: Marcus Colburn

To recap, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE! Nuff said, on to some exercises!

Just tonight I was doing 8 sets of 5 on weighted crunches with 30 seconds rest for my abs and man do they feel thick and rock hard afterwards. Sure, there are a lot of machines you can find at your local gym that will target your midsection,'s a "Quick Bodyweight Tip" For Training ABS...

Most people are especially challenged with hitting their LOWER ABS. EASY DAY JUST TRY THESE "MMA-JUJITSU-HEAVYBAG SITUPS"(My own invention): as pictured (above) just wrap your legs round a heavy bag & start upside down & pop up & hit the bag with the knockout blows! Try this and send pictures to

Or this might be an easier trick to try out today...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

* Roll the towel up into about a cylinder, about 6 inches high
* Lay on the decline bench with your head toward the top and your legs straight with feet on the floor
* Place the towel from left to right under your lower back and grab the bench behind your head with both hands to gain leverage
* The towel increases the range of motion in your abs and ALSO gives you incredible lower ab activation.
* Now, keeping your legs STRAIGHT, raise them in the air until you're in the shape of a "V" and breathe out forcefully at the peak contraction point
* Lower your legs SLOWLY but don't give them a break at the bottom.
* Raise them back up in the air and continue back and forth until exhaustion
* When your abs are toast, finish them off by bending your legs at the knees and doing "reverse crunches" in the same fashion, bringing your knees up toward your chest.

Really, any kind of exercise indirectly affects your abs so here's the
secret trick team: Train hard with passion & get ripped & stay ready!


Marcus Colburn

Monday, November 2, 2009

Perfect Truth about ABS Pt 1

CM SEAL Team blogger: Marcus Colburn

Hey team, here’s a "little-known" PERFECT TRUTH about ABS." Aren't you annoyed every time you read a "how to get abs" article and all it says is the same old, same old? You know what advice I'm talking about, "You already have a 6-pack but it's covered by a layer of blubber!" Duh! Tell me something I don't know. And that's true... SORT OF! You see, too many people have put in all the "hard work" to get to single digit body fat levels only to find that when the fat is gone... their abs are still FLAT AS A PANCAKE!

Wouldn't that suck?

You bust your butt and diet your brain off till you get single digit body fat and all you have it a "flat stomach" like a skinny runner. Now I'm sure many would be happy with just a flat and firm stomach but let's face it... the trophy of all trophies is a chiseled, dense set of 6-pack abs that you could bounce a quarter off of.

So here's "THE PERFECT REAL TRUTH" about ABS. You actually have to HAVE "muscle" on your abs in order to achieve that chiseled, "popping out" look! Plus, here's one more little "unknown" that will make getting a 6-pack EASIER...You see, the amount of muscle you have on your abs will determine whether you start seeing your "pack" poke through at 10% body fat or 6% body fat. I can see see my 4-pack at 13% fat because I have muscular abs. And TRUST ME...there's a WORLD of difference in that 4% gap, as anyone who's ever tried to "diet down" to single digit body fat levels will tell you! As far as I'm concerned, if I can look great at 10% body fat because my abs have more muscle and are more defined, then all the better...easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE!

Part 2: two exercises that will get you perfect abs.

Train hard with passion & get ripped & stay ready!


Marcus Colburn

Wednesday, October 28, 2009

What Are Your Limitations?

Teammates – Today’s topic is about limitations – it’s about understanding the difference between limitations that are discovered versus limitations that are self-imposed. Understanding this distinction is critically important to you - to me - to all of us!

Everyone has limitations: I know for a fact that I will not be running a 4 minute mile in my lifetime. I know for a fact, because I’ve tried – vomited – tried again, and again and again (threw-up all along way). I now realize that 5 min and 20 secs is the best I’m going to do…and I’m absolutely comfortable with that. I discovered my running limitations over years of trying and winning such prestigious high school cross country awards as: “Swifter than the Continental Drift Award” or “Faster than a Growing Hickory Tree Award” (actual awards I received at my cross country awards dinner in high school). I can sleep at night knowing that I’ll never run a 4 min mile because I know in my heart that I have given everything that I WAS WILLING to give it to try to conquer this limitation. I discovered this limitation on my own – I didn’t take the word of my coach or my friends (they said I’d never break 6 mins).

However, there’s another kind of limitation that is much – much - more insidious, and if you’re not careful and cognizant of it, you may commit one of the great travesties in life, that is, living a life with self imposed limitations. I call it “one of the great travesties” – hell you can call it a great sin – for no one should accept someone else’s limitation as their own. Ask Lance Armstrong if he’d be happier right now if he had accepted the first doctor’s recommendation to give up cycling!

I use the word “insidious” because self-imposed limitations creep up on you – they come from credible sources such as doctors or friends or even fathers. They’re not trying to intentionally sabotage your chances of success – they are (in most cases, unless we’re dealing with the jealous and insecure types) usually trying to protect you from “failing” or perhaps from injury either mentally or physically (from failing). They’re passing along limitations that they’ve either discovered or have chosen to accept as true because they heard it from someone they trusted. The trick is to identify the self-imposed limitations from the ones you’ve discovered and accepted as fact.

We all have limitations, after all there’s only so much time each of us has to pursue goals in our lives (and in my 4 min mile quest, I was unwilling to move to Kenya, lose a 100lbs and be chased by lions in an attempt to break my 5 min and 20 sec mile limitation!). The key is living the life we want by determining which limitations we are willing accept versus the ones we willingly commit to crushing. When you identify the limitations in your life that are holding you back from living the life you want – well then – CONGRATULATIONS!!!, because you, my friend, have just discovered your path to freedom!

What are you waiting for? Go find some limitations worth crushing! And let your teammates know the joy you’ve encountered from conquering them! HOOYAH!!


Blue plaque recording the first ever sub-4-minute mile run by Roger Bannister on 6 May, 1954 at Oxford University's Iffley Road Track.

Monday, October 26, 2009

UK Alert: Perfect Dip Bar

CM UK Teammates -- great news: you can now order the Perfect Dip Bar, the Perfect Pushup V2, in addition to Deluxe Ab Straps and the Perfect Pulllup. Choose the Perfect Bundle of products for you and you'll save big and get ripped.

Here's what I had to say last April when we launched the Perfect Dip Bar stateside. Drum roll please or perhaps a 21 gun salute (Okay – that’s a bit much) – but after months of prototyping (and many, many broken prototypes) it’s time to let you know about our latest product launch: the PERFECT DIP BAR. Why is it Perfect? Good question: first, it mounts onto your existing Perfect Pullup without tools (however, we do suggest you swap out your bottom bracket of your Perfect Pullup with the included Perfect Dip Bar bracket). It attaches/removes within 7 seconds (yes – we’ve timed it) – but the best part is: it’s the first adjustable bar that adjusts to your Perfect shoulder/elbow width to ensure you get the maximum tricep engagement while maintaining PERFECT shoulder – elbow – wrist alignment.

We’re Fired Up about it and we’re looking forward to hearing from you about it – first ten comments (success stories – positive – negative – whatever) posted to me on CHARLIE MIKE get a free t-shirt! UK Teammates, that means you! The first ten UK Teammates who post on CHARLIE MIKE about the new Perfect Dip Bar will get a Perfect Fitness t-shirt.


Thursday, October 22, 2009

Tom Rancich on Female Fitness

Teammates, have you seen the November 2009 SHAPE magazine cover? The cover girl is The Office's Jenna Fischer, wearing a bikini and a big confident smile! According to Ms. Fischer, "I ditched the trainer and got THIS body on my own." Here at Perfect Fitness we're fired up that the Perfect Pushup is part of her workout. Every two or three days, Jenna does Macho Jacks, Pendulum Rows and finishes off with Triceps Pushups, from the knees, using Perfect Pushup handles. The November SHAPE magazine is on newstands now.

Now according to Tom Rancich, my SEAL Team swim buddy, all it takes is six weeks to get into bikini shape. Yeah sure you're thinking, but Tom knows why it takes the average 35 year-old woman so long to put on that bikini. Keep in mind that Tom Rancich has spent the last six months at the beach, leading a group of Navy veterans who were tasked to remove potentially lethal practice munitions dropped decades ago at former target ranges along South Beach in Martha's Vineyard, Massachusetts.

The secret: confidence. Says Tom, "I have spent the entire summer at the beach and you have no idea how many 30-somethings I talked to who were wearing ass blankets or frumpy one pieces with skirts no less! They would have been fine in bikinis...except they lost their confidence." You all know the famous SEAL motto, "the body obeys the brain." It's not enough to work the body -- you have to unlock your body's potential so that you can get more out of life -- and that starts inside your head. Check out my Right to Bare Arms workout and start making changes from the inside out.


Defining Your Mission Part 2

Teammates, it’s easy for me to say: “follow your heart” – or “go after your dreams”, but it’s a totally different ballgame when you try to apply it to YOUR reality. However, you CAN do it – it’s a matter of how badly you want to make the change and understanding WHY you want to make the change in your life. This principle goes for anything in life you’re after – a new body or a new life. Understanding the “WHY?” will become the definition of your mission – this understanding will lead to your purpose, and consequently to your passion.

Like a fire triangle: heat + fuel + oxygen = fire;
The success triangle is: passion + purpose + persistent action = success

Define your passions, identify a purpose that truly Fires You Up, and I promise you (along with staying fit!), you’ll have the power to perform persistent action. After all, you are defined in life by your actions – whatever they are – your actions DEFINE YOU. And that’s why I’m so motivated about helping folks get fit – because your level of health directly correlates to your ability to TAKE ACTION AGAIN AND AGAIN – i.e. PERSISTENT ACTION…and persistence is the NAME OF GAME!!

Get your game on and CHARLIE MIKE!!


Picture of Buzz Aldrin's footprint on the Moon courtesy of wikipedia

Wednesday, October 21, 2009

Defining Your Mission Part 1

Teammates, on the last blog I defined what a mission is, on this blog I want to define YOUR mission. Let me be clear – I have no intention of defining your specific mission because I can’t – only you can. My hope is to challenge you with some questions – and your ability to honestly seek the answers will directly help you define YOUR mission.

First, a quick recap on the definition of mission:
• a mission is a purpose-driven goal
• a goal is a dream with a deadline

So how do you sort through the goals that are worth “dying-for” and the goals that are “nice to have”? There’s no right answer here, but I can tell you from experience that there are two kinds of goals out there – there are the nice-to-have superficial ones and then there are the ones that will define you and your character – they’re big, scary and hairy and will leave you doubting yourself until you start to try. My question to you is:

What would you do if you knew you couldn’t fail?

Answer this one slowly – take some serious time to dream – look inside yourself and ask honestly, what would I do if I knew I wouldn’t fail at whatever I tried…then ask yourself that again…and then again and again. The true answer won’t come immediately – you’ll have to sort through the superficial ones first – like having a billion dollar bank account or a private jet, but the ones that will start to percolate to the surface are ones that have a deeper meaning to you – they’re the ones that have a purpose. Sometimes, actually most times, that purpose doesn’t immediately connect with you.

You’ll have to journey a bit down the planning path of a couple of your dreams, but the sooner you learn to connect a purpose to your goal, the sooner you’ll stop viewing work as a “9 to 5” job and start seeing work as an opportunity to excel beyond what is currently possible or even what some may consider acceptable.


Stay with me here – you see most folks get caught up very early in life in the game of earning money as the ultimate reward. No doubt, having money opens doors to new possibilities, but for most, we end up chasing a never ending rainbow of superficial stuff – cars, boats, houses, jewelry, etcetera and get stuck in a vicious cycle of: “I work because I owe, and owe because I work” (and btw I’m as guilty as the next guy for coveting different “superficial things”), but the trick is to earn these things doing what you love, not doing what you “have” to do to continue make payments on the things you’ve wanted. Once you get ‘stuck’ on the car, house, credit card payment treadmill it becomes increasingly more difficult over time to get off the vicious cycle.

Part 2: how to follow YOUR dream


Picture of Buzz Aldrin's footprint on the Moon courtesy of wikipedia

Monday, October 19, 2009

Fire in the Gut: Tim Grizzell Update

CHARLIE MIKE Teammates - I just wanted to provide all of you with an October update on the status of Fire in the Gut – Innovative Performance Shirts for Athletes with a Warrior Attitude ( We were supposed to go live last month in September. As I mentioned previously, not everything always executes as planned. We have had some unforeseen productions issues that caused a slight delay.

The formal launch of the company will be in the next few weeks. A newsletter for all of you is forthcoming – you can sign up at my website. I recently activated a Twitter Account ( where you can track live updates on the launch.

Also, here is a sneak peek of the men’s crew neck short sleeve shirt. I am fired up and I look forward to sharing the new products with you soon.

Tim Grizzell

P.S. Alden--Congratulations on CHARLIE MIKE reaching the 2-year mark--you are truly helping others unlock their potential! Fired up for you brother! Tim

Definition of a Mission

It's CHARLIE MIKE's Two Year Anniversary! Get ready for a week of Defining a Mission, updates from the CM SEAL Team bloggers and a few surprises!

Teammates – probably one of the more over-used terms today is “on a mission” but what does it really mean? Does it stand for getting a couple of cold beers at an over-crowded bar or perhaps finding a coveted toy before it disappears off the shelves mid-December? I want to define the true term, because once you appreciate it, you’ll think about it in a whole new light.

In the military, On a Mission literally means in harm’s way, and in SEAL Team on a mission meant doing whatever it takes to get it done – including if absolutely unavoidable, the ultimate sacrifice … so why are there men and women out there willing to die to complete a mission? Because they have linked to a purpose so strong – so powerful – so much bigger than themselves, that they are willing to do whatever it takes to succeed.

Now imagine if you pursued your goals with similar purpose – imagine if you linked a purpose so powerful to your goal that you’d take on overwhelming odds to accomplish it – what would you accomplish?

It’s been often said that a goal is a dream with a deadline attached to it – but a mission – well that’s a goal with a purpose welded to it!

As you decide your next goals in life – first start by deciding their purpose – when you recognize a purpose worth giving it everything you got, then you’ve found your mission.

Go after it and never quit!


Thursday, October 15, 2009

Potential Entrepreneurs Pt 2

How will you grow, fight off imitators and keep your competitive edge? In a phrase: Passion Driven Purpose. Huh? It’s about linking your company – your values – your mission statement – to a purpose. If the sole focus of your company is to profiteer, then your goals will be aligned for the short-term “get-rich” schemes and it won’t deliver long-term value.

If your company’s goals are directly aligned with a higher purpose – in our case, helping people unlock their body’s potential (and our number one core value is WE CARE about the health of our customers), then some powerful forces with start to align with you.

* First, you’ll take a long-term and creative approach to bringing true value and success to your customers. The more you help your customers succeed, the more they will help you succeed. If it’s all about “taking” from your customers, then they have no incentive to “give” to you.

* Secondly, the true super-stars of talent out there work for much more than a paycheck – money itself isn’t enough. There’s a much more important value element that a profiteer company can’t deliver, that’s providing people with the value of delivering on a higher purpose – of giving back to society, to communities around us, and the environment.

When you start with goals that have a purpose, and build a team of like-minded teammates, then no competitor becomes a long term threat. And if a competitor chooses to truly bring purpose into their mission – then it raises the bar on all of us. And one final note – when a company knows its purpose, it Fires UP the passion in all the people it attracts, and when this occurs, work is no longer work and creates an unstoppable work ethic and crucible for creativity!

If you’re thinking of taking the leap to chart your own entrepreneurial path whether inside an existing company or out on your own, trust me when I tell you, you’ll never regret the journey – it won’t be easy, but in the words of a military recruiter: “It’ll be the hardest thing you’ll ever love.”


Wednesday, October 14, 2009

Rancich on Rugby in Olympics

Yes...unfortunately sevens is not is a game invented by backs (backs get all the glory, the pack gets all the blame) so they can prance around and not have to worry about being spanked by a 220+ ogre who is both fleet of feet and powerful and irritable by nature (not to mention suave and debonair). I mean if the pack invented its own game we would have shortened the field and added people so there was more opportunity to kick ass not run free.

But other than that I think it is great that rugby ...sorta … is in the Olympics but I am thankful of one thing and hopeful of another...I am hopeful that this leads to 15s in the Olympics and I am thankful that it isn't that league rule crap. Oh and if you noticed I said both but named three are such a back :)

Tom Rancich, CM SEAL Team blogger

Scrum picture courtesy of wikipedia. Here's a link to a wikipedia article about the Rugby Unionand the picture of the black eye above is courtesy of Guam Motleys vs Australian SAS---Guam Motleys 6, Australian SAS 0.
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.

Tuesday, October 13, 2009

Rugby's Clark on Olympic Ruling

Teammates, here's Cal coach Jack Clark's reaction to the great news that Rugby is once again an Olympic sport! "I got the word at about 4am Friday morning from pals who were in Copenhagen for the IOC's decision. I thought about opening some champagne but it was early even for a rugger.

I've been telling everybody they'll have to excuse our pride for a few days, all of us in the rugby community are over-the-top with rugby's inclusion back into the Olympic Games. We've been working towards this for quite some time and now that's its happened it almost seems surreal. Olympic status is a great boost for our sport, especially in countries like ours in America where rugby is played as a minor sport. Olympic acceptance is important for the sports credibility on university and high school campuses. There is no denying the power of those five rings, and the USOC will be a tremendous partner to help take U.S. rugby to the next level.

Unfortunately, the IOC cut baseball and softball from the Games, two strong U.S. sports, but those ball-diamond sports aren't world sports to the extent of the replacement sports of rugby and golf. I believe rugby 'sevens' will become among the most popular of Olympic participation sports.

Also, rugby reentering the Olympics has special meaning to us at Cal. Partly because six of our students won rugby Olympic Gold in the 1920 and 1924 Games. It's now my job to increase our number of rugby Olympians and I confident we'll do so."

Jack Clark
Team Perfect Athlete Ambassador

A special HOOYAH to Marketing Coordinator Julie Erickson, who reached out to Coach Clark as soon as the decision was announced! Thanks Jules!


Stay tuned for Tom Rancich's reaction to this -- as always, my SEAL Team swim buddy (and rugby player) Tom has a unique perspective!

Monday, October 12, 2009

Potential Entrepreneurs Pt 1

Teammates, having just returned from the INC 500 awards ceremony and a trip to London, I’ve been asked a series of questions that are surprisingly similar and thought that both the questions and the answers would be of interest to you. Many of the questions are from students in entrepreneur or public relations classes (Mike Lamothe and Carolyn Casnova to name a few), but what was particularly interesting to me was while meeting new retailers in England, the buyers asked me similar questions – here you go. Paging all the potential entrepreneurs out there!

How did you come up with the Perfect Pushup?

The funny thing is, I had this idea since the early 90s when I was a young SEAL officer, but thought it was so “ordinary” that it wouldn’t be of interest to people. I was looking for the really “extra-ordinary” breakthrough product, and I spent A LOT of money and even more time trying to make the invention work (which we called BODYREV). I nearly went bankrupt (along with my partner) trying to educate folks on the value of our invention. Finally, we came to our senses after four years and decided to adapt to the marketplace and put our efforts behind an innovation – which we called the Perfect Pushup.

What’s the difference between an Invention and Innovation?

This is a really important concept in my book. An invention is an idea that has no reference point – it’s completely new to the market – it defines an entirely new category, which by the way presents another challenge: what are you going to call the category? What’s the definition of the category? And how are you going to defend it with your limited resources?? Examples of a new category: Segway, the two-wheeled motorized scooter or Apple’s iPod or Xerox’s copier or Twitter. In the case of an innovation, the idea has a reference point. That is, people can reference something in the brain that is a launching pad for quickly understanding how the product works and then easily filing it in their brain and passing along the idea to others.

In our case of the Perfect Pushup, our reference point is pushup bars – U-shaped stationary handles and the innovation that we brought to the table was adding rotation so it better simulates the natural movement of your arms. Our mantra: engages more muscles – easier on the joints – like a punch. Super simple to explain and convey to others.

When you launch your own idea, first ask yourself, it is an innovation or an invention?

If you have really deep pockets and super patient, long-term investors, then knock yourself with leading with the invention, but if you’re just starting and with limited resources, go for the “ordinary” idea first – the innovation – that people can quickly grasp and understand.

Part 2: How will you grow, fight off imitators and keep your competitive edge?


Keep those questions coming! Send them to

Thursday, October 8, 2009

Beth Rodden on Bouldering

Beth Rodden, Team Perfect Athlete Ambassador

Hello again Perfect Fitness fans! I am just settling into ‘Valley Season’ (as we like to call it in Yosemite) after an amazing six week trip to South Africa. This was my second trip to the Rocklands of South Africa, a hot spot for climbing and bouldering (climbing without a rope, but on short enough rocks that you can fall safely onto pads). It is one of the main places for top boulderers around the world to travel to and climb, and this year we saw climbers from all over Europe, Asia, and the States traveling there for their summer trip.

Our first two weeks were spent climbing non-stop. We woke up, ate a quick breakfast and headed out until dark, climbing until our skin on our fingers couldn’t handle it anymore. Luckily, the Rocklands provided so much variation that at any given area there was enough climbing for all of us, regardless of ability. And, of course, I brought my Perfect Pushup Mobile Unit on the trip with me! It was right next to all of my most important climbing gear; shoes, chalk bag, and bouldering pad. So, each night when we got home, we would do a Navy SEAL workout before dinner. Waiting my turn for the Pushups, I sat and chuckled that there were all these climbers, lying on the floor, chest tired from their set, laughing and having a blast doing the workout! It was way better than TV.

After traveling through this amazing country, the last two weeks were spent solely in the climbing area. We saw sunsets that were out of this world and the wildflowers were in full bloom. The climbing is some of the best I’ve seen. Bullet-proof sandstone that provides for very athletic climbing. It is some of the best full body workout climbing that I have done. The angle of the rock is past vertical or vertical for the most part, which means that as a climber your arms, core, and back are doing a lot of the work. Your legs do provide much support and stability, but much of the weight is put onto your fingers and upper body. I think we were all super psyched to have the Mobile Unit to balance out all of the pulling that we were doing and do some pushing. Not to mention all the core you use while doing the Navy SEAL workout: my chest gets super sore and it hurts to laugh afterwards too! :)

I am so excited for the fall in Yosemite. It is my favorite time of year, when the temps start to drop, the leaves change and the climbing gets really, really, really good in Yosemite Valley. Stay tuned for more updates on how the season is progressing. My new V2s are in the training garage and all ready to kick my butt. I hope you are having fun whatever you are doing this fall! Get psyched and have fun!!

Beth Rodden

Tuesday, October 6, 2009

The Mission of CHARLIE MIKE

My name is Alden Mills and I started this blog while I was on a new mission in my life – moving slowly from one peak in my life (as a platoon commander of Navy SEALs) to a new peak as an entrepreneur. The “valley” I encountered between those peaks reminded me of other valleys that I have endured during my life. Though the mission may be different, the tools to succeed remain the same … and that’s the purpose of this blog – to share with you those tools of mission success, so you are empowered to encourage others to go after their own missions – that is – their own purpose-driven goals.

I named this blog CHARLIE MIKE after the SEAL Team radio call sign for CONTINUE MISSION. I don’t care who you are or what you’ve done – we all face dark valleys in our lives and when we do, we are faced with a decision: quit or forge ahead – that is, Continue Mission. It’s our hope that the words shared on CHARLIE MIKE will inspire you to Continue your Mission. It takes a team to accomplish a mission – and we’re here to help … God only knows we’re received more than our fair share of help from teammates over the years.

If you find success, we’ll hope you’ll share it so others may benefit – for there is no great success than helping others succeed.


Monday, October 5, 2009

How to Get Football F I T!

Football season is here, and I couldn't be happier. I grew up in Chicago as a die hard Bear fan. Sundays was all about “da Bears”. With football come the chips and dip, the beer, the dogs and not much activity. And with the holidays fast approaching, now is not the time to shift into neutral. Now is the time to pick up the intensity; now is the time to train the body to burn calories all day and night. I enjoy beer, I enjoy my chips and guac. But I also understand moderation and balance. I eat what ever I choose, but in moderation. Instead of 8 or 10 beers I'll have three. Instead of maxing out on a bag of Doritos, I'll just have a few handfulls. I also understand that calories-in needs to be balanced with calories-out. If I indulge, which I do, I will make the next workout longer and harder. If I know I will be enjoying myself a little more than usual, then I will give myself a very intense workout.

What am I talking about? A full-body, fast paced workout that targets every muscle. Using multiple muscles groups in the same exercise burns more calories, raises metabolism and strengthens the heart. With each REPETITION! If you are still doing a traditional body building work out and not getting results, it is time to change. Your body is bored. Time to shock the body using Perfect Pushups, Perfect Pullups and a jump rope. It’s all you need. Want more ideas?
• Grab light dumbbells and do a squat stand curl.
• Using a band or cable, perform a squat to standing row.
• Lunge with a bi-cep curl. Multi task!

The more muscle I engage, the more I burn. The more I move, the more I can enjoy. We must continue to increase the demands on the body to avoid plateaus. I use the F.I.T. principle.
• Frequency (how many),
• Intensity (how hard),
• Time (how long).
We must increase one, if not all, to continue getting results we desire. More times per week. Work harder. Go longer. FIT principle will be talked in a future blog. So enjoy, but then move, and move with passion!

Guest blogger: Marty Heilman
Please look me up if you’re near Cardiff By The Sea, on the beach. Can you say paradise? Location: EZIA HUMAN PERFORMANCE. E.Z. Intelligent Athletics. Simple but smart!

Friday, October 2, 2009

Where in the World? India

Sean Glass checking in again. Working out on the road takes discipline. The excuses are easy... Too tired, not enough space in the hotel, the gym is old, I'm jet lagged. But once you do, you feel great, and get more out of your trip. The nice thing about doing a quick workout with the Perfect Pushup is exactly that - it's quick...and you get a solid workout, and sometimes, you even get to do it while looking out at the Taj Mahal -- there it is in the background :-). The pictures with me actually doing pushups came out too dark (hard to take a picture out a window without a good flash setup which I don't have with me).

Almost any place we go that is "exotic" or "famous" has very strict security (we live in the age of terrorism), so I've been wary of carrying the perfect pushups with me lest I cause an international incident! Understandably, they're really security conscious in India. We even had to get frisked to go into a mall in Hyderabad today.

We started our around the world trip July 9th and we're planning to be back in the United States December 18th, 2009. You can follow Kellee and my progress at or by following me on twitter @seanglass. I may go several days without internet access, so thanks for being patient. I'm trying to keep up with email as best I can while savoring the trip!

Sean Glass

Thursday, October 1, 2009

How to Gain Weight Part 2

Teammates, fighting Mother Nature is difficult. Lots of younger athletes want to gain size – particularly for sports. Unfortunately, most of these athletes are fighting nature. Men and women in their early to late teens typically experience growth spurts. Loosely translated, they grow taller - not bigger. Your body grows at its own pace. Messing with your natural metabolism almost always does more harm in the long run.

Still want to gain weight? If you are interested in gaining muscle mass try the following. First, monitor your caloric intake. Slowly increase your caloric intake until you start to gain more fat than muscle. Believe me you will notice when this happens. Eat good amounts of protein, fat from natural oils, and nuts and seeds. Carbohydrates should come from fresh fruit and veggies. Try to avoid processed foods and white flour products. If you increase your calories, eat more lean protein and good fat. Eat a minimum of six meals per day.

Second, change your workout routine. Watch the number of repetitions and the amount of cardio you do. High reps and lots of cardio can actually decrease your ability to gain muscle mass. Lift heavy, with good form, and get lots of rest. Stick with this for a while and modify as necessary. You will see some size increments but be patient.

Remember, gaining weight is oftentimes harder than losing weight. Hope this helps you reach your goals. If you have any questions, post a comment and I will get back to you.

Mike Ryan
Michael Ryan is the President and CEO of Intensity Nutrition LLC. Founded by former Navy SEALs, Intensity develops super-premium sports supplements for professional, semi-professional, tactical, and functional athletes. Intensity will launch in 2009 and welcomes any recommendations for product development. Mike and Alden met during “running remediation” at Basic Underwater SEAL (BUDs/s) training. Special thanks to BMC Pardue for the introduction.