Tuesday, June 30, 2009

Where in the World is PERFECT? China!

Guest blogger: Mark Friedman, President, Perfect Fitness

Greetings from China! I am writing from Xiamen Island on the east coast of China during a visit to the factory that makes many of our Perfect Fitness products. This picture was taken in front of one of the many tall buildings under construction in the area. If I had to guess, I’d say there are over 50 high rises going up at the same time in this city. The sign behind me says “Xiamen” and it surrounds the construction site. Xiamen is in the Fujian province, the homeland of the many of the Chinese people who immigrated around the world. It’s also the area of China closest to Taiwan, the large island shown on the map below.

Xiamen is a very refined and prosperous city that reminds me of Santa Monica, CA with its many restaurants, galleries, public artworks, and high rise condominiums. It’s also an important center for commerce and trade.

Behind me is a large sculpture of running horses placed on the bluffs above the local tidal flats. The tide rises and falls a huge amount, about 15 feet each day, leaving fishing boats about ¼ mile away from the water at low tide.


Teammates, do you have a picture of PERFECT in a foreign locale? Send it, and your story, to getfit@perfectpushup.com -- we are particularly looking for pictures from Africa, Australia and New Zealand!.

Monday, June 29, 2009

Mixed Martial Arts 101 from Max

Guest blogger: Max (with MMA fighter Forest Griffin on his left)

I get a lot of questions on exactly how does somebody get involved in Mixed Martial Arts ( aka MMA). It all starts with you. The sport is all about you and how much dedication, pain and training you can stand almost everyday.

Basics: NO! Brazilian J J is not a basic. It is a tool and a good one. Boxing, Grappling and Kickboxing are basics. How many fights start on somebody's back? They don't but they will lead there at some point. Once you are on the ground, you need grappling ( Or BJJ) training. Learning Boxing, Grappling and Kickboxing is tough enough but you must spend quality time training in them to the point you could do well in a show in each discipline. This takes time and unless you are gifted, nothing comes overnight.

OK Max, you just talked about Boxing, Grappling and Kickboxing, when and what Martial Arts come into play? I would suggest you start off in a Kempo martial Arts school. Why Kempo? Kempo is every Martial art wrapped into one, so you will train in every Art, and add"tools" to put in your "Toolbox". FYI: Kempo was the original Mixed Martial Art. Kempo sparing is hard and close enough to being in a MMA event without stepping into a cage or ring. ( If you need help finding a school in your area, just shoot me a email.)

Next is "fit shape" and "fight shape". Fit shape is your everyday training shape, and fight shape is your shape at the day of your event that you want to train to be in. Fit shape is part of the basics. Fit shape is different for everybody. I train alot of cardio, up to 3 days a week ontop of my regular Kempo training and ontop of training other Basics. (See Basics above).

How does one get into "Fit shape" for MMA? First things first, see your doctor and get their permission to train. This step is important because they know you better then anybody, and can give you much needed help when ( and you will) crack ribs or bones, or that old high school football injury comes back to say hello. I am lucky enough to train with Doctors.

Basic "Fit Shape" workout that I use.( You will need a Leather jump rope, The Perfect Pushups and The Perfect Pullups, a blow up Exercise ball and a 10 x 10 area, and a place to sprint about 25 feet, a stopwatch and a "egg or cooking timer") Your goal is to gas yourself out and time it. Make sure you are properly hydrated and have water or a sports drink of some sort very close by.

Warm up: 15 mins. of Rope work ( You can break it up into 3 -5 min.s rounds with 30 second rest in between.) After warm up, place The perfect Pushups at the end of the 25 foot run area.(Close to the 10 x 10 area that you just skip rope in). Caution: You will be in constant motion during this workout!

After the warm up,
Run to The Perfect Pushup and do 15 slow reps.
Run to The Perfect Pullups, grab the bar and "Crunch" your knees to your Chest and hold this position for 30 seconds.
Run back to the rope and skip hard for 30 seconds.
Next to the "Exercise ball" and do sit ups slowly for 30 seconds.
Run to the 10 x 10 area and do 25 squat thrusts.
Go right into Jumping Squats.
Sprint to The Perfect Pushups and bang out 15 fast reps.
Run back to The Perfect Pullups and do 15 pull ups.
Run Back to the Rope and skip very hard for 1 min.

The above was 1 overall rep. Your goal is to keep this up and see how many "Reps" you can do. Your cardio will go thru the roof and be happy for that because most fights win because of cardio. Start with 2 times a week and work up to slowly 3 times a week on top of your regular training.

Let's face it, it is not easy. if it was, everybody would be doing it. If you have any questions, shoot me an email at info@likemponews.com.


Friday, June 26, 2009

TGIF: Aloha from Hawaii

Guest blogger: Chad Los Banos

Thanks to Mr. Mills's products, I *think* I can "hang" with 20 year olds, even though I am twice their age! LOL! In fact, I got a few other guards and even a couple of Sgts at the facility I work at to purchase the products of Mr. Mills. They have become definite believers after doing only a few sets themselves!

I took the attached pic the other day after doing only a FEW sets on the Perfect Pushups back to back with the Perfect Pullups. I gotta thank my beautiful wife Janet for buying me the Perfect Pullup, Perfect Pushup (Love you my wife!) and special thanks to two brothers in Slovenia for sending me the Perfect Pushup Counter! That Counter is not a gadget...it'll kick your butt IF you do the Pushups properly!

Have a great God given day and again, thank you for your time!
God bless,
Chad Los Banos
Corrections Officer III
Designer of Spyderco Knives model C110

Teammates, what a picture! HOOYAH!! If you have a picture, a story, send 'em our way: getfit@perfectpushup.com.


Thursday, June 25, 2009

Admirals, Billionaires and Charlemagne!

Guest blogger: Dr. Jeremy Howell

I've been asked to chat about the most recent fiction and non-fiction books I've been reading. Usually a tough task but not this time as I am in the middle of one and just finished the other. I must admit I am a bit of a political thriller junkie. How much so? Well, I have a stationary bike in my house connected to a laptop and right now I am in the middle of watching an amazing political drama called "The State Within". Great stuff as the British Ambassador to the United States uncovers a political conspiracy to change the balance of power in the Western world. Intrigue, danger, double-crossing, greed, sex and geo-politics. I mean, what isn't there to like? If you are a fan of BBC drama series like "Sleeper Cell" or the "House of Cards" trilogy, then this is for you. Plus, it's six episodes so you can get a great workout in ... and bang out dozens of Perfect Pushups in between.
But, I digress. I'm supposed to be talking about books. Again, if you like political thrillers then I have to recommend Steve Berry's new book, "The Charlemagne Pursuit". I am about 2/3rds of the way in and I guess I can best describe it as Tom Clancy meets the Da Vinci Code. A military man learns that his father died in a top secret mini submarine accident under the Antarctic in the early 1970s. He makes it his mission to find the truth behind the inevitable cover up that is largely controlled by a Navy Admiral vying to become the newest member of the Joint Chief of Staffs. It seems that the former Joint Chief died in a rather oddly normal manner ... loosely translated as murder and mayhem. Oh, and the sub to the Antarctic? Well, those on board, including the loathsome Admiral (in his younger days), were looking for a strange seafaring civilization that were the first inhabitants of planet earth. Throw in international travel, dueling twin sisters, an overbearing mother with an assassin-like family servant, Nazis, ancient manuscripts, scientific puzzles, strange historical artifacts and ... you get the gist!
As for non-fiction, I have to absolutely recommend a book that has an admittedly personal story to it. The book is Conor O''Clery's "The Billionaire Who Wasn't" and it has the greatest subtitle: "How Chuck Feeney Secretly Made AND Gave Away A Fortune." This a wonderful biography of the man that made a fortune as co-founder of Duty Free Shoppers, the world's largest duty free retail chain. Basically, if you have flown you have seen the omnipresent DFS logo in airports. What makes Feeney so special is that while the likes of Forbes Magazines once listed him as one of the wealthiest, few realized that he had ANONOMOUSLY given it all away through his foundation, Atlantic Philanthropies. And we are talking big monies. By the end of 2007 Atlantic had given away about $4.4 billion. And in a somewhat unprecedented move, Feeney decided to spend down the rest of the endowment by 2020. Feeney calls it 'Giving While Living" and it means granting another staggering $3.3 billion.

Now I say this book has a personal story to it because as part of its portfolio, Atlantic Philanthropies also owned interests in hotels, resorts, health clubs and retailers through General Atlantic Group Limited (GAGL), a subsidiary. From 1990 to 2008 one such interest was Western Athletic Clubs (WAC), owners of a number of urban health clubs and sport resorts in the San Francisco Bay Area and Southern California. While teaching at the University of San Francisco, from 2003-2008 I also had the opportunity of developing and directing WAC's philanthropic initiatives. Basically, we would take 5% of the net operating income and allocate it to non-profits associated with exercise and disease prevention, healthy aging, and disenfranchised children. Approximately twice a year, and even on a visit to Australia, I would get to present and discuss the corporate giving program with Chuck. Each time was a lesson in humility and humor. "The Billionaire Who Wasn't" is a fascinating tale of one's man journey to a place where few can ever imagine. It is worth the read.
"Jeremy Howell's the Chair of the Exercise and Sports Science Department at the University of San Francisco – he’s passionate about teaching the next generation about how to take control of their bodies (and have fun doing it – he’ll tell you – that’s the KEY – having fun!) – he volunteers – literally – around the world to educate and motivate young (and old) minds alike on getting fit and staying fit – truly a one of a kind. Please enjoy and savor his thoughts…and like all of our bloggers – he’s willing to answer questions – so Get Fired UP to learn from one of the best in the business – Professor Jeremy Howell!" ... worth repeating, Alden's March 2009 introduction of Jeremy Howell to the CHARLIE MIKE Teammates!

Teammates, stay tuned for Summer Reading Recommendations from Mark Friedman, Sean Glass, Julie Erickson, Dr. Karin Anderson and Coach Marty Heilman!

Wednesday, June 24, 2009

Viva Las Vegas with Perfect Fitness!

Guest blogger: Julie Erickson, Marketing Coordinator

Hello Teammates
! Just thought I’d fill you in on some of our out-of-office activities from last week. While most of the marketing team headed to New York City for a media event, three of our sales team members and I joined forces in Las Vegas for the annual GNC Franchisee Convention. As this was my first real business trip with the company, I was definitely excited. After my flight was delayed by FIVE HOURS Sunday night, my attitude had become a little bitter as I didn’t get to the hotel until 2:45am, but having recently been through college, I knew how to rally like a champion the next morning, ready for action.

The event was held at the Wynn and lasted three days. We manned the Perfect Fitness booth and challenged franchisee owners to pullups and pushups. The exhibition hall was crawling with extreme hard bodies (some more outrageous than others), celebrity trainers like Jillian Michaels from The Biggest Loser, famous body builders like Jay Cutler (who has 22 inch arms! Crazy!) and other celebrities like reality T.V. star Kim Kardashian and mom Kris Jenner (from Keeping Up With the Kardashians).

The show was definitely interesting—supplements of all kinds being handed out left and right, walking-billboard girls wearing half t-shirts, mini-skirts and four inch heels, and thumping music. When I spotted the hulk of a man in the GAT booth next to us, I couldn’t help but ask for a picture. I’m pretty sure his biceps were the size of my head! Turns out his name is Eugene Mishin (see above) and he's a former Mr. Russia and Mr. Europe!
I would have to say the highlight of the trip was meeting five-time Olympic medalist and world record holder Brendan Hansen. He came over to our booth and started explaining how he does 1,000 Perfect Pushups a day! He told us how much he loves the product and that the rotating motion is especially great for swimmers because puts less strain on their already overworked shoulders joints. It was such an honor to meet him, and I even got to hold his gold medal.
The day after the show was over, I stuck around to meet up with one of our Athlete Ambassadors—World Champion Arm Wrestler “Monster” Michael Todd. (You might recognize him from the Perfect Pullup infomercial.) He was in town for a match at the new TAPOUT training center in Las Vegas. Michael’s a great guy and we spent a long time just catching up and talking about his future plans. He ended up winning his match the next night 6-0! Go Mike!

I headed back to San Francisco FIRED UP to get back to my pushup and pullup training. Being around so many fit people definitely motivates you to get after it! We’re heading back for another show in a few weeks and I’ll be ready to demonstrate my Perfect Pushups and Perfect Pullups!

Over and out team!


Tuesday, June 23, 2009

Shock Your Body with the Perfect Pullup

Guest blogger: Coach Marty Heilman

Hey fellow trainers, let me tell you about 3 of my older warriors that I am training. On Tuesdays and Fridays I have a "mini" group of 3 funny and sexy warriors -- 2 are female and "Conan" is a 60 yr old retired barbarian.

1) Julie was a frustrated gym member for 20 yrs. She would come in and do her "robotic workout" day after day and then go home and drop right back to her sedentary lifestyle. One day about 10 months ago Julie and her friend Corine, whom I'll call "Dreamy", overheard a conversation I was having with a fellow trainer. The next day they asked me if I would "train them" and the rest is history. Within 30 days both had made significant improvements in their physical and mental well-being. They would come in glowing, with giant smiles on their faces, eager to see what surprises I had in store for them. After introducing Julie to the Perfect Pullup lifestyle she dropped 4 DRESS SIZES and hasn't been this invigorated and full of energy since her early twenties.She says that for the first time in her life she looks forward to SHOPPING.

2) Corine, ( Dreamy), is the same way and is in constant motion and a ball of energy. Her posture has improved 100 fold. Both Corine and Julie say they owe it to the PPU and the way it has changed their lives.

3) Bill, aka Conan, joined our little group a couple of months ago. He showed up with just about every type of pain a person of his stature and age could complain about -- but not any more. He is extremely active now and the majority of his "pain complaints" have disappeared! His initial response to the Perfect Pullup was NO WAY but that only lasted for about 30 seconds. After he did his first "jumping pullup" he was amazed at what he could with the PPU approach.

By using Perfect products I am able to introduce a new form of body weight training that SHOCKS YOUR BODY in a way that is user friendly and non-intimidating and most importantly, it is FUN FUN FUN.

See you all real soon and keep the questions coming!

Coach Marty

Monday, June 22, 2009

The Myth of Spot Reduction

Guest blogger: Dr. Karin Anderson

This morning at the gym, I saw a morbidly obese woman, with the unfortunate “apple” distribution of fat around her midsection. She was, predictably, doing situps. My first thought was “well, good for her for doing something.” Making a commitment to exercise and showing up at a gym to do it takes a lot of courage. My second thought was “too bad she’s doing the wrong thing.”

I am going to beat this dead horse one more time, because it’s worth saying again: SPOT REDUCTION IS A MYTH. But for some reason, this belief really persists in people, and they will not give it up, no matter what science says. In order to shrink your midsection (or any body part), you need to lose fat. This is done by achieving a negative calorie balance. Period. Through diet or exercise, or, ideally, both. You have to expend more energy than you consume, and that makes the fat go away. So if this woman finishes her situps and then goes out to Starbucks for a venti something-or-other, it will all have been in vain. Yes, doing situps does burn calories. But she could have burned three times as many on the treadmill.

Many people (and this includes a friend of mine who is a doctor) believe that the body will recruit the fat it burns from the area you’re working. So, they believe, if you work your abs, the body will use abdominal fat for fuel. This is, pardon the expression, a bunch of crap.

Metabolism is very complicated, so this is only a very general description. When the body needs fuel – glucose – and doesn’t have enough in store, it uses fat. The fat is transported from where it is stored to the LIVER (in case you were wondering, the transport molecule for this is HDL cholesterol), where it is converted to glucose. The glucose is then transported to the active muscle. So there is no advantage to using any particular fat store, since it all goes to the liver for processing. Which fat stores does the fat come from? It’s a little bit from everywhere, but more from some areas than others. Where it comes from is determined by genetics and hormones, and is almost ENTIRELY BEYOND OUR CONTROL. Men and post-menopausal women tend to have really stubborn abdominal wall fat. This is hormonal. They can do situps all day long, and their bodies will still pull fat according to its predetermined pattern. If you maintain a negative calorie balance, eventually it will all come off, you just don’t get to control what shrinks first. It’s a little bit like accounting, though: last in, first out – the last place you gained fat is most likely to be the first place from which you lose it.

Yes, it’s frustrating. You start an exercise program. You start eating right. You keep track of your intake and output so that you are sure to have a negative calorie balance. And you want to see your belly shrink. Instead, your boobs disappear and you don’t notice any change in your belly at all. It can really make you want to poke your eyeballs out. But keep at it, and you will see the changes you want.

Now a few words about resistance training. If diet and exercise (when I say “exercise” I mean cardio) are the keys to fat reduction, what is the point to resistance training? Despite what I’ve said above, resistance training and calisthenics are extremely important. They burn calories, especially if you have a pretty vigorous resistance training program, although cardio still gives you more bang for your buck in terms of burning calories. What resistance training does is build muscle. Muscle, being metabolically active tissue, burns calories, even at rest, so it makes the whole process easier. It makes you stronger, so you can do more things. It increases tension on your bones, making your bones stronger. And it just plain looks good: a six-pack really is a beautiful thing.

So back to the woman at the gym this morning: if the situps I was observing were just part of her overall plan that included eating sensibly and a good cardio program, then I am wrong and I apologize for thinking what I did. The combination of all three activities is exactly what she needs to do. If not, then I hope that somehow she is pointed in the right direction. But if even one person learns something from this, then maybe all her situps were not in vain.

Standing by to answer your questions!
Dr. Karin Anderson is an Emergency Room Physician in the Greater Dallas-Ft. Worth area so she definitely knows how to deal with stress. Karin is also a dedicated physical fitness athlete who clearly knows the human body. Teammates, get on board to pick up some great tips from her knowledge of both disciplines.

Friday, June 19, 2009


CM Teammates, as Father's Day approaches and with three little man-monkeys (6-4-2 yrs) to motivate on a daily basis, I've become acutely aware of the importance of tiring them out each and every day - otherwise they take the fight to us (my wife, Chief - our Lab, and me).

Not sure how many folks are out there who are in a similar predicament but I'd like share my current strategies for applying SEAL discipline to efficiently conducting OPERATION TANGO (Tire Out the Kids!).

First - make'em run - and I mean everywhere! There's no such thing as walking with them - I make everything a race between them and Daddy's ever ticking imaginary stopwatch (with all 3 being different ages they quickly get frustrated if they race against each other since none of them like to lose!)...and in this family it pays to be a winner!! (This saying, of course, is directly hijacked from BUD/S.) Winners get anything BUT sugar or something that requires trips to the toy store! Most of the time they get points which can be redeemed with the Bank Of Mom and Dad for potential trips to the toy store or ice cream or a movie on a pre-determined timeline (otherwise they ambush me with their sugar energy reserves).

Second, make'm do pushups and pullups, - seriously - they get the biggest kick out of it - especially if you do it in front of them from time to time as well - if they are watching a cartoon - then every commercial break costs 10 pushups to keep the TV on - if they're looking to wrestle with the Blind Monk (aka Daddy!) then they do pullups first using the Perfect Pullup in our bedroom doorway. Of course they can't reach the bar so I lift them to the top and have them do negatives on the way down. Once they perform 2 or 3 negatives then I lower the bar to the bottom position and get them to swing on it until they tire of holding it - make it fun and put a timer on them. Then all of sudden the competitive spirit emerges, which is perfect timing so I can wear them down before they face the Blind Monk and his special wrestling moves that make them work twice as hard as me!

Third - take'em on a snipe hunt. You're searching for five kinds of imaginary creatures that are only limited by your imagination. Here's what I use as a starting point and then adapt the snipe’s capabilities depending on the situation and the kids behavior (e.g. Caught one of the kids throwing rocks so he had to wear his bike helmet because the blue snipes in the area we were searching was throwing rocks at kids who did the same): Green - those are young ones; White - friendly but shy; Brown - smelly ones that throw smelly things; Blue - they fly and spit on you so make sure you get them conducting 360 degree awareness (tires them out even more!) and Black - the meanest of the bunch (get creative on its deviant powers!). Put the kids outside and have them hunt for all five kinds them get them to draw what they saw...

At the end of the day your kids will have fun - get stronger - sleep well and most importantly think you're one cool Dad, and at the end of the day what could be better than having your kids wanting to hangout with you! After all there's no better job on the planet than being a Dad.

Happy Father's Day Fellas!


Wednesday, June 17, 2009

RACE DAY: Completing a Marathon: IV (B)

Many of life's failures are people who did not realize how close they were to success when they gave up.” Steve Prefontaine, American running legend

CM SEAL Team blogger: Tim Grizzell

Marathon race day is a big deal. You have prepared for many weeks/months to reach this point. If you are a first-timer, you are probably wondering about the unknown. If you are an experienced marathoner, you are probably hopeful that you can post a personal best and that you do not have any injuries. Regardless of what category you fall in, none of you slept well the night before (at least the majority of you). Anxiety fills the room you sleep in. All your thoughts the night before are about the race and you worry that you will sleep through the alarm.

Mental aspect aside, it is very important that you prepare yourself properly the day of the race. A lot of marathons begin in the early morning (for good reason) and the temperatures can be quite low. Therefore, you will want to layer some clothes over your base running outfit. Some marathon participants even start shedding external layers in the early miles of the race (i.e., throwing these clothes off to the side of the road). Most marathons donate these clothes to a great cause. Nevertheless, the purpose of layering these clothes is to ensure that your body stays warm prior to the race starting.

A big challenge in the race will be getting all of your muscles warmed up prior to starting the event. If you do not, you risk injury. I have seen a lot of runners in the first five miles of a marathon injure themselves by pulling a muscle or straining a tendon. More than likely, this is the result of not warming up properly before the start of the race. The last thing you want is to have a “DNF (Did Not Finish)” next to your name after all of that hard training you put in leading up to the marathon.

Another factor to consider is what type of fuel to put in your body before and during the marathon. You need to put something in your belly before you start. A light pancake breakfast is a great to start off your morning. For my wife, it is a power bar and banana. Secondly, if you have trained with one fuel during long runs, stick with it. For example, if you train with Jelly Belly sport beans, you might have to pack them during the race. Things to think about!

The gun has gone off and you are running. Remember – you want to run a negative split (i.e., your second half marathon is faster than the first half marathon). Be careful at the beginning. Assuming you are not stuck in “traffic,” it is easy to run some of the early miles 30 seconds to a minute faster than your body can handle. In the late stages of the race, this will catch up with you and most likely, you will pay for this. You want to conserve enough energy to get through the tough section of the race – miles 21 to 25. This is the section where you start to see runners digging deep. Anyone can run the last 1.2 miles. You can see the light at the end of the tunnel.

Regarding aid stations and whether you walk or run through them, do what is most comfortable. I personally walk long enough to drink what is in my cup and then start running again. If I try to run through them, I invariably end up spilling gatorade all over myself.

Although I covered a lot, I am sure there are questions. Please send them my way.

Fired up!


One final note: I will be back sometime in July. I have lot to do right now. As some of you know, I am starting a running apparel company. Official launch date is August 31, 2009. T minus 75 days!

Tuesday, June 16, 2009

HOOYAH to Rick Osbourne, Founder of OPYOW!

Special HOOYAH to Rick Osbourne, the founder of OPERATION Pull Your Own Weight.

Rick-O, finally the momentum is building on your mission to solve childhood obesity! BZ on making the call happen with Senator Grassley – this is only the tip of the iceberg Mister – MAINTAIN COURSE AND SPEED, and of course:


On 08JUN09, Senator Grassley announced his support of Pull Ups in the Congressional Record. Here is an excerpt:

Mr. GRASSLEY. Madam President, please allow me to take a few minutes today to discuss childhood obesity, and one way in which we can prevent the most common diseases that face our country. Obesity is an issue that must be addressed—not just by the Federal Government, but by individuals, parents, schools, and health professionals across the country. Given the high cost of health care, we must all look at ways we can reduce the risks of obesity and the many diseases that come with it.

I bring this up today because a constituent of mine made me realize that there is an easy and cost-effective way to address the problem. We all know that childhood obesity can be prevented if we motivate young people to eat better and exercise more. There are many fad diets, surgeries, strategies and pills that claim to help reduce obesity. Americans are always looking for the next big breakthrough, and they are willing to pay any price to do it easily and simply. But, nothing is as simple or as cost effective as helping kids learn and maintain the ability to do pull ups.

Kids can immunize themselves against obesity, and they can do that by learning to do pull ups. It’s been acknowledged that pull ups counteract a child’s tendency to obesity. In the context of a four year study at Jefferson Elementary School in Davenport, Iowa, my constituent demonstrated that if you start children young, most young people can learn to do pull ups. And, as long as young people maintain the ability to do pull ups, most can naturally immunize themselves against obesity for a lifetime without ever having to resort to pills, shots, or special diets.

Read more at Operation Pull Your Own Weight. And just in time for Father's Day shopping -- Rick's new book has hit the cyber shelves! Strong at Everything, Weak at Nothing: How to Motivate Your Kids to Eat Better, Exercise More, and Immunize Themselves Against Obesity for Life. It's available online at Amazon and Barnes and Noble among other sites.

Relaxed but Alert in Competition: An Oxymoron?

What tips do you have for staying relaxed but alert in an equestrian competition*?

CM SEAL Team blogger: Tom Rancich

It takes some practice to find the right combo of whiskey and coffee, but that is what I do. Seriously, the biggest thing is: do not be afraid to relax—you don’t need to be keyed up for two days to make a successful first or second jump.

My son, the starting defensive end for his high school team, asked once why right before he makes a tackle it almost seems like he has already done it. Well think about it—when the play starts, he doesn’t know what is going to happen—is it a pass or a run toward him or away---but as the play progresses variables start to drop away. It is a pass (bunch of running variables drop away) so he can rush the quarterback. Quarterback is in the pocket (more variables gone). He is past the blocker (more variables gone). Quarterback doesn’t see him coming (only two variables left, either he beats the pass or not) and then the split second before he hits the quarterback there are no more variables and he can totally focus on one event—hitting the quarterback. So it would be pretty silly for him to have been all worried about that before the play started.

So, what I am trying to get across in this long winded way is, break your event down into bits that you can handle and don’t artificially amp yourself up before it makes sense. Nervousness costs energy—so at the point that you are in competition, is it logical to worry about what is going to happen? You are either prepared or not---in either case worrying won’t help. The horse is going to respond well or not---if he responds well it wasn’t because you were worried. The horse wouldn’t know that. If the horse doesn’t respond well then worrying didn’t help and won’t help: you have to act.

That is part of what visualization is about---working through the actions you will take when things vary from plan.

* Carole, a CHARLIE MIKE Teammate who’s an expert equestrienne, asked Tom Rancich how would a Navy SEAL stay relaxed but alert when competing. Her field of battle: the dressage arena.
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.

Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

Monday, June 15, 2009

Is the Pushup a Full Body Exercise?

CM SEAL Team blogger: Stew Smith

This blog is a reply to comments from a few of our YouTube Teammates. The first, commenting on the Perfect Pushup Power 10 Arms Workout, said "This stuff really works, I got one of 'em myself and I'm getting ripped! The only problem is that you don't work your legs!!! *%$@!"

You actually work several muscle groups...

Another Teammate posted to the Perfect Pushup - Power Punch Workout that punching itself is the best exercise these push ups generate only the arms and they are only a small part of the body.

Actually, your chest / shoulders / triceps are doing the actual pushup - BUT you also have to have the following muscles flexed ("working") during the entire movement or you would not be able to do a pushup:

abs / lower back / upperback / hips / thighs / calves

In order to straighten your legs you have to use your leg muscles - that is why the pushup is truly a full body exercise compared to a bench press that does the same basic movement.

It is an isometric flex in the legs but it still an effective exercise. To really work the legs you should add squats or the 8 count pushup...where you stand up in between each rep of a pushup.

Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith on the National Geographic Channel.

Friday, June 12, 2009


Hey Teammates, don’t know if you’ve been watching late night TV lately but Conan O'Brien has been talking up a storm about the Perfect Pushups – I say we send him a challenge to take on David Letterman. Conan says he owns (and uses) the Perfect Pushup – let's test his moral fighting fiber and see if he’s up to the task.

We’re calling him out on this end – if you feel so motivated, send the Late Night Show a note requesting a Late Night Perfect Pushup challenge. Hey, stranger things have happened on these shows before!

Have a Fired UP Friday!


Thursday, June 11, 2009

Meet Michellie Jones, Triathlete and Olympic Silver Medalist

Guest blogger: Michellie Jones, Perfect Athlete Ambassador

Who am I? I am the eldest by 5 minutes to my identical twin sister Gabrielle. I have been a racing professional since 1988. Yes, 21 years ago -- I'm not sure if that makes me old or mature. I have so many great memories which could take days and days to recall so instead, here is one of my favorites. After crashing during a race I woke up in the Emergency with the one of the doctors asking, "What do you mean she was riding her bike in a swim suit in the pouring rain?”

Yep, that pretty much describes what being a Triathlete is all about. We swim, bike and run all day, every day, no matter what. An Ironman Tri takes an entire day since it is a 2.4mile swim, 112mile bike race and a 26.2 mile run just to top it off. It would be very amusing to see how many Perfect Pushups you could do after crossing the finish line. Mental note to self: only amusing if you get to watch because usually someone has to hold me up as soon as I cross an Ironman finish line. Crazy probably but there is always something that is crazier somewhere.

Not sure if anyone could have predicted my career as I certainly never thought I would have a couple of World Champ Titles, a Ironman Hawaii Title and an Olympic Silver Medal. Wow, are you sure that was me?

Funny thing is, one of my 20 swim coaches would make us do push ups as punishment if we didn’t show up on time. Or on other occasions he would make us do a set of ten in the middle of workouts. Maybe I should send him a few Perfect Pushups. I am certainly no Gym Rat and I certainly don’t have the strength of a Navy SEAL but that does not mean I don’t use the Perfect Pushup. Let me tell you, I may not be the strongest athlete out there but I use what I have and dream big, really, really big.

My Perfect Workout:

* 2 sets of 10-15 PPUs
* How many can I do in 30seconds? (just to change it up)
* Where: usually at my gym


Teammates -- Michelle Jones is competing this Sunday in the Escape from Alcatraz Tri. HOOYAH MJ!! Dream Big and Stay Fired UP!!

UPDATE: Michellie came in 6th in the Elite Women Division -- Congratulations!!


Welcome to the 2009 Escape from Alcatraz Triathlon!

For one weekend each summer, 2,000 of the world's best triathletes assemble in San Francisco for one of the most infamous and extreme sporting events…the Escape from Alcatraz Triathlon. In its 29 years as a maximum-security prison, no one ever escaped alive from the menacing shores of Alcatraz. Every year, this popular event draws over 20,000 spectators to see who can accomplish that daunting task.

On Sunday, June 14, the Escape from Alcatraz Triathlon will be packed with heart-pounding action featuring a 1.5 mile swim through frigid waters from Alcatraz Island to shore, a grueling 18-mile bike race, and a demanding 8-mile run through the rugged trails of Golden Gate Recreation Area. Set against the natural beauty of San Francisco, this thrilling triathlon is a virtual postcard of the City by the Bay.

Be sure to stop by the Annual 2-day Fitness Festival & Expo on the Marina Green, Saturday June 13th and Sunday June 14th, which is held in conjunction with the Escape from Alcatraz Triathlon. This festival offers spectators a wide array of health and fitness products to browse and sample.

NB: This information is from the Escape to Alcatraz website.

Wednesday, June 10, 2009

Embrace the Debate: SEAL Summer Reading II

CM SEAL Team blogger: Alan "Sav" Saviano

Teammates, I was asked to submit two influential books for reading to this blog and I’ll have to admit it’s been some time since I’ve read very many books; however, two books came to mind immediately because their content is so relevant to what is going on in our country today. Now, before I suggest these readings let me just say that I am a conservative yet I am also open minded and transparent, and I do not agree with every position of the Republican party. Actually, I embrace the fact that in America we can debate and strongly disagree with one another over the state of our affairs now and into the future without resorting to civil war or suppression by our government.

Many of the men on this blog have had the opportunity to travel to other countries, and embrace and fight for beautiful humans that haven’t been so fortunate, to say the least. I, like many of my fellow Teammates, truly wish every American had the opportunity to see and feel what we have in these faraway places because if you did you would not believe everything you hear on any of the thirty second sound bites on the various Nightly World News Reports at 6:30 EST. If you like the facts and are open to other’s opinions you will enjoy at least one of these books-at least I’m honest :).

Liberty and Tyranny: Mark Levine- An interesting dialogue into what principles our country was founded on and why. It’s really that simple so you be the judge…

A Random Walk Down Wallstreet: Burton Malkiel- Probably my favorite book which I have read numerous times. If you think some of what has happened on Wallstreet is a first, keep reading! This book is so interesting because Mr. Malkiel gives you concrete, factual events that show that everything will be ok in regards to stocks and specifically the stock market. Most investors think the last 25 years was ordinary concerning the explosive rise of the stock market; however, he will explain in detail how most Americans haven’t a clue about what they should expect from the market and more importantly, why. As a matter of fact, if you invest with someone and they haven’t read this book I would run for the door!


CM SEAL Team Summer Reading List

Marcus Colburn
1ST of all, of course, The Green Room: A Mother’s Truth by Liliane Colburn (my mom!). STRANGER THAN FICTION! Stephen King even wrote a review at Barnes & Noble about how it would be one of his classic tales if it wasn't true. All about some Navy SEAL & where he got his mojo from: www.mojofrog.com. You can get it there! But of course I'm a little biased!
2nd The Tao of Jeet Kune Do. Unbelievably easy book to follow + lots of pictures: www.brucelee.com or www.jeetkunedo.com.

Alden Mills
Non-fiction: Lone Survivor - by Marcus Luttrell - the best Spec-ops (let alone SEAL) survival mission I've ever heard about.
Fiction: The Increment - by David Ignatius – a fantastic and plausible fiction story regarding Iran's nuke program and a joint CIA/MI6-SIS covert op to penetrate it. Written by a journalist who has covered these agencies and the Middle East - very knowledgeable writer (also wrote Body of Lies which was made into a movie last year).

Tim Grizzell

Non-fiction - STRIDES: Running through History with an Unlikely Athlete by Benjamin Cheever - Great book about the history running and funny too!
Fiction - Did I Ever Tell You How Lucky You Are? by Dr. Seuss - I read it to my children at least once a month if not more. Trust me -- it is not just a children's book!

Tom Rancich

Non-fiction: Commandos by Doug Waller -- It was the biggest event of my life up to that moment, I was 10 years older than the class average, nervous etc etc, and then Captain Richards brings me into the office on Sunday and "Introduces me" to Doug and informs me that I am to make sure he gets what he needs and doesn't get hurt---so I reply, "Sir, I have a few other things on my mind" to which Richards replies, "Yeah well now you have another, get the hell out of my office." The biggest way that Doug affected my experience is that I have a near minute to minute chronicle of my Hellweek----I absolutely recommend the book for someone wanting to be a SEAL and do so frequently---(Brave Men Dark Waters by Orr Kelly is the other must read IMHO). I will refer to myself as a former or retired SEAL depending on who I am talking to---I don't worry about any risk---well, unless I am in a bar and well---lots of people want to see just how tough a SEAL is, which, frankly, I am not, without sig, M-4, cold steel and preferably aircraft over head.
Fiction: A book that most affected me was The Bridge of San Luis Ray by Thornton Wilder -- how do we wind up at a place with another at a moment of importance?

Mike Ryan
My summer reading recommendation is Blood and Thunder - the epic story of Kit Carson and the Conquest of the American West. From the author of Ghost Soldiers (Hampton Sides). A fantastic book. One of the most riveting historical fiction books I've read. Up there with the Killer Angels (by Michael Shaara). If you are even remotely interested in the formative years of American History or the American West - this will knock your socks off. A first hand account of Indian culture and the conquest of California.

Stew Smith
Lone Survivor by Marcus Luttrell – Awesome. Best one to date for me.
SEAL TEAM ONE – by Dick Couch - my first SEAL book - loved it.

Fiction: Without Remorse by Tom Clancy – OK, not real – entertaining though.

Tuesday, June 9, 2009

Get Your Head As Invigorated As Your Body!

CM SEAL Team blogger: Mike Ryan

Charlie Mike Fans! By now you have probably been exposed to Marty Heilman and some of the incredible exercises he's developed for Perfect Products. But the images only scratch the surface of Marty's expertise. And I believe his dedication and commitment to pushing the boundaries of fitness merit a more formal introduction.

Marty is a rare breed. I can count on one hand the number of times I left a training session with my head as invigorated as my body. That's Marty's secret to success - and why his classes and seminars are standing room only. Marty's workouts are kind of like getting kicked in the nuts during a Tony Robbins seminar. Though pushed to the point of puking, you somehow feel the need to thank him. Marty keeps you motivated, and the workouts keep your body in a state of constant adaptation to new stressors - just like all workouts should. He's a functional fitness freak. And if you attend one of Marty's classes I guarantee you'll be sore in places you never knew existed.

Just try some of the exercises he'll be posting and you'll get the point.

My favorite part of Marty's workouts is at the end. He circles up the class and screams into his headset, "Turn around and take a look at everyone else in this gym! I guarantee nobody in here today worked harder than you just did! Nobody else just burned 1500 calories in their workout!" It really pisses off the 'big and round' crew. I can tell because they are wringing their soft, weight glove covered mitts.

So enjoy his posts and give the exercises a shot. You'll be better for it.

Mike Ryan

Monday, June 8, 2009

Spiderman and MoJo Frog

CM SEAL Team blogger: Marcus Colburn

What in the world are Prisoner Squats? Bulgarian Split Squats? Spiderman Pushups? Marcus's MMA Fighters Workout had the questions coming fast and furious! Straight from Paris come the answers:

1. Spiderman pushups: Just doing pushups with your feet way up high on a wall like a proverbial "wall crawler". As I demonstrate here on a statue on the Seine River Wall. Or have a friend hold your legs so you're more in an upside-down position.

2. Prisoner squats: Are just squats done with hands behind head with no weights but lots with deep leg movement.

3. Bulgarian Split squats: squats done with no weight with legs as far apart as possible being able to go low!

P.S Did the CharlieMike(PERFECT) team get a kickback from their mention & "product placement" on "THE TONIGHT SHOW" ..."inquiring minds want to know"!


CM: Nope -- no product placement! Teammates, here's the clip. Ryan Seacrest starts mentioning the perfect pushup at 2:40. Ryan said that Simon Cowell uses the Perfect Pushup and then Conan mentions that he uses it and then shows a picture of it. HOOYAH indeed!!

The Road "Back" From Back Surgery

Guest blogger: Dr. Scott Calzaretta

A few weeks ago Thesaurus asked: Like to know what is best for me to start out with -- the prefect pushup or pullup to get back in shape? I'm 51 5'10" and 170 lbs. I have just had L4 and L5 fusion to the lower lumbar and have 7 screws and A style plate and this was done thru the abdomen, not the back and I was walking the next day. This was done March 23 2009 and I have not worked out at all and I'm turning into jello. What do you think or how can I get back into shape? I am no longer in pain and back to my old self now.

Glad to hear you are ready to return to action. When you ask me which is better, the perfect pushup or pull-up, my immediate answer is both.You need a full body program to restore proper movement patterns that have been altered since the injury and surgery. First and foremost, you should get professional assistance in rehabing your injury and then go on to the next step of fitness conditioning.

Your question in beyond the scope of a simple answer as to what to do, since at our facility, everything is personalized to your specific injury and muscular imbalances. I can tell you that everything from:

a) starting out with kneeling perfect pushups (keep your core straight and painfree)

b) assisted squatting with the perfect pullup (again, use excellent technique)

c) 45 degree Australian pullups (core tight)

can help you get moving in the right direction.

Yours in Health,

Dr. Scott H. Calzaretta, D.C., C.C.S.P., Q.M.E.
Dr. Calzaretta is the director and founder of the Chiro-Medical Group. He has been in practice since 1985, and has successfully pioneered the design and operation of a multi-disciplinary health care facility. He has traveled extensively both nationally and abroad treating professional and world class athletes.

Dr. Calzaretta was a founding board member of F.I.C.S (World Governing Body of Sports Chiropractic). His knowledge and experience in treating athletes was a key factor in his appointment as a team doctor in the 1988 Olympics in Seoul, Korea. He is a State Appointed Qualified Medical Evaluator and Certified Industrial Disability Examiner. Dr. Calzaretta has taken his experience in sports and rehabilitative medicine and has successfully integrated them into the comprehensive health care approach offered by the Chiro-Medical Group.

Friday, June 5, 2009

TGIF: PERFECT Taxi Workplace

Guest blogger: Sacha Wingard, London cabbie

"Hi, I purchased the Perfect Pushup around two months ago and I can't believe how good this product is. It is the best way to do pushups. I recommend it to everyone because it’s the easiest piece of gym equipment to use: it has improved my upper body strength in such a short period of time."

As Dave Hollister, e-commerce Team Leader tells it, we'd been selling in the UK for about a month. Who would have guessed that he would step into a taxi whose driver had just purchased a Perfect Pushup off our new UK website. It's pretty awesome to think that we can start selling a product across the pond and quickly meet someone whose life it's impacting for the better. Needless to say, it totally made Dave's trip!! He'll be looking for Sacha on his next trip to London.

Keep the pictures and stories coming Teammates -- getfit@perfectpushup.com -- and let CHARLIE MIKE share your TGIF story.

Stay Fired UP!


Teammates – Check out our SITREP (Situation Report) for May - highlighting the depth and breadth of the CM SEAL Team bloggers. Click on their names to read more.

CM SEAL Team blogger: Mike Ryan
Title: Secret Weapon #1
"Cowards never got started and the weak died along the way. Truer words were never spoken. The first time I read this quote I was standing at parade-rest waiting to begin my first day of SEAL training. The words were carved into a wooden bench that stood just inside the doors of the Naval Special Warfare Center. At my feet, just in front of the bench, stood a perfect line of about 30 helmets - the last remnants of students who had reached their mental and physical limits and quit training. Predictably, my initial reaction was a mix of skepticism and sarcasm. “Yea” I thought, “that’s a little bit over-the-top.” About twenty minutes later I realized my worst nightmare had just begun.

CM SEAL Team blogger: Tom Rancich
Title: A Debt of Memory to Brothers and Sisters, Gratefully Paid
Memorial Day has always had an identity crisis. Even in the very beginning, it was only for Union soldiers, not merging all "Decoration Day" activities until after World War One. In 1971, Memorial Day became the last Monday in May instead of May 30. This move, designed to create a three-day weekend, irritated many by adding to the day an air of celebration instead of reflection: picnics, parades, ballgames, sales -- the start of the summer party. That doesn't bother me: somewhere in the 1.5 million soldiers remembered every Memorial Day there is certainly someone who would have really enjoyed another picnic, parade, ball game or day shopping. Some of those sacrificed would have liked one more party or one more prayer. It's all good.

CM SEAL Team blogger: Marcus Colburn
Title: MMA Fighters: Modern Day Gladiators
They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.

CM SEAL Team blogger: Stew Smith
Title: Stew Smith's Bodyweight Exercise Plan: Part I
Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect Pushup user in our YouTube group seeking to do more exercises without having to go to a gym.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now."
CM SEAL Team blogger: Tim Grizzell
Title: Completing a Marathon: IV (a): The TAPER
Hello Charlie Mike teammates – I was initially going to cover just the day of the race in the final post of my marathon series. After reviewing a previous answer to CM teammate, Joe G., regarding tapering, it was suggested that I should cover this topic and break up the blog up into two parts: tapering and the day of the race. It was a great idea!

Tapering is very important if you want to post a good marathon time. It gives your body the opportunity to recover from all of the hard training you put in leading up to the race. You can replenish energy, rejuvenate muscles and possibly kick any nagging injuries you might have up to this point.

Teammates -- Mike, Tom, Marcus, Stew, Tim, Sav -- all of them get the meaning of CHARLIE MIKE -- that it's "An Attitude of Action" and they're preaching what they practice. Drop on Down and Get Fired UP for pushing out and pulling up after you read what my Teammates have to say.


Thursday, June 4, 2009

Around the World in Perfect Form

Guest blogger: Sean Glass

Thirty-three countries in half a year: that's the current rough itinerary for my wife Kellee and me. We leave in less than a month.

Over the last year, I’ve been completing a masters program at the University of Pennsylvania in the field of Positive Psychology. A class this fall focused on physical health and the various connections between physical health and optimal functioning. It turns out that fitness helps you function better mentally and emotionally. Better yet, the return on investment is substantial as being fit helps you live many more healthy years. Exercising 30 minutes a day can add 16 healthy years to your life, I worked this out as an ROI of close to 400%. If you’re interested in learning more about these findings, I’d encourage you to read Spark: The Revolutionary New Science of Exercise and the Brain. Since that class, I’ve changed my lifestyle. Kellee and I both run at least three times a week, and since I’ve moved to Key West, I lift weights three times per week as well. It keeps me feeling great, and helps me be more productive.

With our upcoming trip around the world, I don’t want to give up my fitness routine. I figure that it will be fairly easy to keep up the running. I’ll just need to be able to map out a route, and set off. It’s easy to do with tools such as wikiwalki.com, a site developed by my friend Steve. But what about the weightlifting? I don’t want to lose strength or muscle tone. Luckily, I think I’ve found a great solution with the products made by Perfect Fitness. I originally got introduced to the company through my friend Mark Hammond. The way Mark tells it, the company was conceived in his living room. Mark recommended the Perfect Pushup. I’ve been using it for the last 9 months, and it’s great. I always used to hate doing pushups because of the strain they’d place on my wrists. With the perfect pushup, that’s not a problem.
So, on my trip I’m going taking along the Perfect Pushup Mobile as well as two Perfect Pullup handles. Between the two, I can do chest and shoulders in a quick workout. I asked the folks at Perfect Fitness if they might be interested in me blogging about my use of their products during the trip - and took some cool pictures along the way. They said they’d love that. So, over the next seven months, I’ll be blogging occasionally about fitness on the go. I’ll also share some insights from positive psychology that might be helpful in starting, sticking to, or taking a fitness routine to the next level. It’s going to be fun - wherever I am - and I’m glad I’ll get back home in shape!

Tuesday, June 2, 2009

V2: The Perfect Milestone!

Teammates – we’ve reached a milestone at Team Perfect – with more than three years of lessons learned and volumes of after action reports on our first product (Perfect Pushup Original), we are about to conduct our first launch of a second generation product: Perfect Pushup V2. The V2 (aka Version TWO of the Original Perfect Pushup) will officially launch June 2009.

After more than 4 million sold, we’ve learned a few things on how to further per-fect the product. Here a few things we’ve learned:

1. Better grip stability – shouldn’t rotate on the handle after heavy use.

2. More comfort – make the grip grippier and more padded to ease carpal tunnel challenges for some – we stole a line from assault weapon design and hard core mountain biking while we tested and evaluated more than 100 different grips.

3. More ball bearings – for better rotation under heavy load.

4. More stability – both laterally and directionally to provide better rotation and muscle alignment during advanced movement patterns.

5. More structure strength – for those working with a weight vest to take their workouts to the extreme – the V2 can handle it and then some.

6. Better non-slip platform – a better base pad with grooves to increase surface area and adapt to dirt and uneven surfaces to ensure positive ground base connection.

7. More selection – Colors!

After three years of design work, we hope you find this next generation Pushup as Perfect as we do. Either way, we want to hear from you on what you think – the only way we can strive for Perfection is with your feedback.

Meanwhile, keep dropping down and pulling up - Enjoy your journey of strength and Stay Fired UP!

P.S. For the launch of the V2 we’ve recruited the big guns in fitness to write up some new workouts – SEAL swim buddy and Academy classmate, Stew Smith will be hammering out new routines with the V2 in mind – HOOYAH!

MMA Fighters: Modern Day Gladiators

CM SEAL Team blogger: Marcus Colburn

They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.

Instead, metabolic resistance training is the answer to the needs of these gladiators. Circuit style lifting, bodyweight exercises, a Navy SEAL type no-quit attitude, and total body movements made these men into the toughest athletes in professional sports today. But here’s the thing… I think hardcore weight exercises are a waste of his time and probably don’t add anything to a vicious knockout power. Instead, I bet he gets more out of bodyweight circuit strength and endurance training. When I work with martial artists – and almost any other type of athlete – we stick to the basic weightlifting exercises and spend more time on bodyweight exercises.

Here’s the "perfect" metabolic resistance training bodyweight circuit that will not only improve your physical strength and endurance for any sport, but it will also give you a killer beach body that will make you stand out in the crowd this summer.

If you want to get lean, build that V-shaped upper body, and essentially have the most bad-assed cover model body with the athletic skills to back it up, you can’t get better than this program.

- Go through this "PERFECT" circuit 3-4 times.

- Rest 1-2 minutes at the end of each circuit.

- Rest as little as possible between exercises within the circuit.

1) Prisoner Squat – 20 reps

2) "PERFECT" Close-grip Pushup – 15 reps

3) 1-Leg Squat – 8 reps per side

4) "Perfect" Pullup – 1 rep short of failure

5) Bulgarian Split Squat – 20 reps per side

6) Spiderman "PERFECT" Pushup – 12 reps per side

7) Bodyweight Row – 15 reps

As you get better and stronger, you can add resistance by wearing a weighted vest.

P.S. Discover the breakthrough metabolic resistance workouts guaranteed to give you a buff body and ultimate fighters physique.


Monday, June 1, 2009

Perfect Pullup Handles and Coach Marty

Coach Marty will be blogging this June on CHARLIE MIKE -- get your questions ready!