Monday, August 31, 2009

Pushup is an Active Plank

Where in the world is the Perfect Plank? Teammates, Sean Glass has checked in with a picture of him pushing out Perfect Pushups on deck -- that's the Aegean Sea you see! (No Walking the Plank jokes teammates). I asked a journalist interviewing me the other day whether she had done her pushups before she called. Negative! So I asked her if she did yoga. Which she did ... which allowed me to point out that a Pushup is just an Active Plank, a move well-known to yoga practioners.

Here's how to do a Perfect Plank Pose, courtesy of CM Teammate Stew Smith (author and demonstrator!).

Plank Pose – Keep your back straight and abs tight while placing your elbows and toes on the floor and holding for as long as you can. Build up to 1:00 minute. Advanced is 3-5:00.

Plank Pose advanced – Pushup – Up Position – Tighten abs and keep your back straight. If shoulders bother you or arms are not built up – do this same exercise on your elbows where only your elbows and toes are touching.

Keep your pictures and stories coming! Send 'em to


Friday, August 28, 2009

Go for the Gold!

Teammates, there’s lots of buzz lately on the so-called myth of exercise. My thoughts from the frontlines –

Appearance is very important and that's why there is so much money spent on facelifts, liposuction, lip sculpture, and Lap bands and the intense diet industry. But more than the physical body, it has to be mind, body and soul that are trained and nurtured. While it is true that diet is 90% of the weight loss problem, how can one be ready for anything without training for anything like you want the gold! "You can aim high and go for Heaven. Then at least you will fall to the peak of Mt. Everest!"

One has to train because in addition to the mind, body and soul relationship, training can result in pride and satisfaction. That ten percent left as far as that "exercise is bad or not that important" theory has to be giving a full 100% effort for real perfect fitness and satisfaction.

GO FOR THE GOLD!!!!!!!!!!!!

Mojo Frog aka Marcus Colburn

Have you all checked out my Eat Clean diet? What are you waiting for?

Thursday, August 27, 2009

Get Ready for Ripped Abs

Through following a "PERFECT" diet & exercise program, my abs are showing through like magic! I do a lot of exercises like pullups and dips while holding on to the Perfect Pullup bar in different positions. I need those turning handles because of my injuries and it’s like they were custom made for me! I hold on and do leg lifts on the side, in front, and behind along with squats in between leg lifts. Here’s the magic part. When we work muscles, other muscles are affected and they’re not even the primary ones involved due to the theory, "you can't spot reduce". But it’s all good because leg lifts, sit ups and pushups not only affect those perfect spots, but they result in ripped abs too.

So use that theory of no spot reducing to your advantage and affect your abs. Abs on men are the final piece of the puzzle to make the picture complete. Sure, a big physique can appear intimidating but a well-defined set of abs can be equally intimidating and can make a near-perfect body "perfect". A sculpted stomach on a female can accentuate a smaller waist-to-hip ratio which makes your shoulders appear more rounded and your butt appear more firm and full. Ripped abs are a sign of good health, power and yes, even sexual ability!

And ladies, obviously us men don't like a flat and firm midsection too. If you ever watch a sporting event with athletic females you'll be drawn to the three hot spots of a female body - thighs, butt and abs. And these are three body parts that any woman can modify with a clean diet and effective training (so don't let me catch you day dreaming about artificial enhancement of any kind). Because I know a cheaper, less expensive, less evasive method because I sure don't have much money and I'd rather spend it on other more fun toys! So just spend a mere fraction of the cost of medical modifications on "PERFECT GEAR"!

With perfect products and diet, you will make yourself healthier and stronger as well as ready for anything! True story: I crashed on my bike (spun the back tire out in the sand). When I was at the doctors’ office, one of the nurses mentioned that I was so ripped. I replied, "I was just in training for my next injury.” ‘Nuff said!

Mojo Frog aka Marcus Colburn

Tuesday, August 25, 2009

Martha's Vineyard Sandy Secrets

Teammates, where in the world is Tom Rancich? He and his VRHabilis partner, Elliott Alder, have been making Martha's Vineyard's South Beach safe for beach lovers.

Nelson Sigelman of the Martha's Vineyard Times published a story on July 2, Navy vets put warmaking training to peaceful use, which featured the US Navy veterans co-owners of VRHabilis. Here are some excerpts:

"A group of Navy veterans have used skills honed over the course of their military careers to remove practice munitions dropped decades ago at former target ranges along South Beach (pictured above). The popular stretch of sand and surf that fronts on the Atlantic Ocean is far removed from the world's conflicts that shaped much of his training, but for Elliott Adler, co-owner of VRHabilis, the cleanup is an opportunity for veterans, some of whom are disabled, to do meaningful work. Tom Rancich, a former Navy SEAL, is a partner in the company and once commanded a specialized unit that included Mr. Adler.

Since April the men and their four employees have worked out of a small trailer parked on the beach. They have methodically moved along the shore searching the underwater terrain for any lost munitions. Safety, for the public and the crew, has been a primary concern. While one diver is in the water another is suited up and ready to assist at all times. Signs warn the public that they are not allowed within a set exclusion zone."

Bravo Zulu Tom and Elliott! Teammates, watch for a repost of one of Tom's popular blogs, "When Did You Last Do a Pushup?"


Soccer Shape-up Workout

Teammates, one word: AWESOME!

“My name is Taylor M. I am 18 years old and got the Perfect Pushup about a year ago. My goal was to transform my body for the next step in my life, college. At first the objective was to be able to attract girls but after seeing the first results I achieved something greater. I learned determination, gained confidence, and was given a new positive out look on life. I did a photo shoot with a family friend and was wondering if I would be able to show Charlie Mike my photos so he could see my progress. If you could give me his email address that would be amazing. He has changed my life and I would like to personally thank him.

Taylor M”

Here’s Taylor’s workout. If you have a story of success you want to share with the CM Teammates, send it, along with a picture and your workout, to Bravo Zulu Taylor!



Day 1 Chest and Upper Quad

Day 2 Biceps and Hams

Day 3 Shoulders, Traps, and Low Quad or Ankle

Day 4 Triceps and Calves

Day 5 Back, Traps, and Abs


Day 1 Chest

Day 2 Back

Day 3 Legs

Day 4 Arms

Day 5 Shoulders

It's very important to add a week off when muscles aren’t recovering as well. Also, no two days would ever be the same. I alternated between 2 workout cycles. For example…for chest -- for one week I might do cable flies and save dumbbell flies for the next week. In a given month none of my days are the same because I keep them each diverse.

The Perfect Push Up was such a GREAT tool. I was able to invent new exercises that gave even more diversity to my workout as well.

For cardio I tried to run at least 3.8 miles after I worked out. Usually 1-2 hours after lifting, in order to rehydrate, reenergize, and burn any extra lactic acid. I try to run 3.8miles or more 3 or 4 times a week depending how many soccer games I’m playing. The specifics and thought behind my workout routine is hard to convey in an email. A lot of research was done to make sure I got the most out of every workout.

Taylor M.

Monday, August 24, 2009

Marcus Colburn's Diet Plan

Teammates, CM SEAL Team blogger checking in with some fast and furious Colburn Nutrition "Cliff Notes".

1. Eat like an elk. Elks graze during their waking hours. You are not an elk you say? You need to graze, not binge!

2. Cut back on empty carbs. Eat good clean carbs instead like black beans, brown rice, sweet potatoes and oatmeal.

3. Consume more protein. Our bodies burn more protein on a reduced-calorie diet. On average, lol "EXPERTS" recommend about 1 gram of HIGH quality protein per pound of body weight every day for someone that is exercising regularly and wants to maximize lean body-mass while losing fat. Don't be dependent on protein shakes and other LOW quality quick fixes!

4. Keep your fat intake to 20% of your total daily calories. Now be careful here. That's "LOWFAT" not "NO FAT"! Certain fats are important to regulating much of our metabolism. People that eliminate "ALL" fats tend to put on extra unwanted blubber. Because good fats like omega-3s actually possess thermogenic properties, meaning that they actually help your body produce heat by burning fat. So it's easy on a LOW-FAT diet to cut your "GOOD" fats too low and sabotage all fat burning efforts!

5. Eat more fiber.

6. Keep ALL alcohol to a MINIMUM!

7. Consume whole foods at least 4 of your 6 daily meals. Meal replacement like shakes & bars are not like whole foods that require digestion requiring a minimal (fat burning)metabolic boost.

8. DRINK LOTS OF H2O!!!!!!!!!!!!

Nuff said!

Mojo Frog

Here's a link to Marcus's "Mirror Mirror on the Wall" diet post of a few months back.

Thursday, August 20, 2009

Swim Buddy Mission Plan

TEAMMATES – I’m heading out for a little vacation with my family, and as I do I wanted to take a moment to thank my SEAL swim buddies on CHARLIE MIKE. I want thank them for not only writing when I’m absent but more importantly for also adding different voices and perspectives to the mission of this blog. Hearing one voice all the time might be great for some, but it surely won’t resonate with others.

That’s the point of our CHARLIE MIKE Team, each one emphatically believes that taking control of your body is the best way to change your life, but each swim buddy represents a different voice with a different perspective. The more perspectives we can offer to you, the richer your mind will be when it comes time to take action. In order for you to achieve anything, you must first believe. How you come to believe in your plan is your business, we just want you to know that we’re here for you and believe in your potential.

So while I’m surf-torturing my tadpoles on the East Coast, I hope the perspectives you gain from Marcus, Stew, Tim, Tom, and Mike will inspire you to take action on your mission plan. Then, of course, share your journey of successes (and failures) with all of us…after all, if you’re not failing, you’re not trying!



Beach picture licensed under Creative Commons Attribution

Tuesday, August 18, 2009

The Perfect Fitness Journey

CM TEAMMATES – stand-by and get Fired Up! We've just launched our next generation website! Huh? What’s the big deal about a new website?? And what’s it mean to you? Well, let me tell you: from the first day we started this company in 2002, the defining core value – the foundation on which this company is based - is the fact that WE CARE ABOUT YOUR HEALTH. And we don’t mean that as lip service – we mean this from the very depths of our souls – every element of product design, fitness routines, education, motivation and more is focused on helping all types of teammates with all levels of fitness experience be successful at taking control of their bodies. Do this and WE PROMISE YOU your life will change in ways you cannot imagine.

Our new site called has an entirely new architecture that will allow you to get access much more easily to our library of free workouts and tips – it will enable you to connect with others, to help you find the right swim buddy – the right motivation, to pull free when you're stuck – to help take you to the next level – to Fire you Up when everyone around wants to drown you – to help you be as successful as you want to be – to help you take control of your body, so you can take control of your life.

We’ve come a long way since 2002, but there’s still so much more work to be done in helping teammates worldwide unlock their potential. Launching this new website is another step towards being a better teammate to you – our success is judged by your success – so PLEASE, let us know what you like and more importantly what you don’t like so we can be even better. Perfection is not a destination – it’s a journey, and the journey just got better with!

Fired Up!


Monday, August 17, 2009

One Minute Out!

In the SEAL teams, there is nothing like the adrenalin rush of getting the "one minute out" call from the air crew of a helicopter as you are about to get inserted in the field. The bird is about to start its flare. In that last 60 seconds, all the mission planning, preparation and rehearsing flashes through your mind. You are fired up!

You are chomping at the bit to get going, but you know that there are unknown factors that you cannot possibly foresee no matter how thorough you were in mission planning. Nothing is ever executed exactly as planned! Yet, you feed off this uncertainty and know that you will execute successfully no matter what "unknowns" you will encounter along the way. I have been working on my performance apparel venture now for over a year now and I am "One Minute Out!" I will give you a full situation report (SITREP) in a couple weeks.

CM Teammates, I hope all of you are having a great summer! About the photo, it was taken at San Clemente island -- 2 weeks before graduating from BUD/S. I am about to go put a lot of C4 explosives on obstacles in the surf.

Fired Up!


HOOYAH Brotha Al! Your CM Teammates have your six.


Friday, August 14, 2009

How to Continue Your Mission

In the Special Operations world, CHARLIE MIKE is phonetic shorthand or code for Continue Mission when speaking on the radio to higher command or other teammates. Whether you're about to jump from an airplane, dive from a boat or assault a target -- CHARLIE MIKE is all about making the mission happen -- it's about Never Giving Up until you hear the words MIKE CHARLIE: Mission Complete. That's what our blog is all about -- encouraging folks to find their mission, whether it's a better body or a better life.

CHARLIE MIKE blog is code for an attitude of action, and the people that post and comment [] are committed to taking action and encouraging others to do the same. You will never fail if you take action toward your goal, but you are guaranteed to fail if you never act.

If these posts inspire you to set your sights on bigger, more daring missions, post your journey so you can inspire others. WE'RE ON A MISSION -- ARE YOU?


Teammates, I'm reprising this blog today to give a big HOOYAH to some teammates on an impressive 2,500 Perfect Pushups in one 5-day week mission! Bravo Zulu Jim!!

Picture of US Navy SEAL trident

Thursday, August 13, 2009

Eating Plan for Recovery

Teammates, Michael G asked, "What is the best eating plan for recovery? I find that after my workouts it takes me at least two to three days to recover and even then I am pushing it a bit." Well Michael, first and foremost, I'm no dietician but I'll tell you what works for me -- eat for your target weight. The right foods and 8 glasses of water daily help, but stretching is also key to recovery. I've printed out my Twitter Operation Lose 10 Pounds in 30 Days workout. The food rules I'm following are:

1. Eating for my target weight. My goal weight is 220 pounds. Multiply that by 10 = 2,200 calories per day.
2. Four to six small meals a day
3. 8 glasses of water per day
4. Limit white carbs [like white bread!]
5. Reduce beer intake
6. No sweets

DAY 10 - Cardio/leg: 30 min of running followed by 100 squats and 60 lunges - dropping sweets and still reducing white carbs.

DAY 9 - PUSH/PULL: 80 combo curls followed by military presses (20lbs each arm); 160 pushups; 40 pull/chinups - limiting white carbos.

DAY 8 - CARDIO/LEG Day: 40 minutes of running; 100 squats (regular; wide and on toes); 80 lunges (rev/fwd/side2side) - no white carbos!

OPERATION LOSE 10LBS food rules: eating for my target weight: 220 - multiply by 10 = 2200 kcal/day. 4-6 small meals/day limiting white carbs

DAY 7 - WEIGH IN (rest day): Day 1 results: 231.4lbs; Day 7 results: 228.7lbs...time to reduce beer intake even more and increase water!

DAY 6 - PUSH/PULL: 20 pullups;20 chinups; 100 pushups; 40 (40lb) military presses; 60combo curls to overhead press - drank water..and beer.

DAY 5 - Cardio and leg workout: 3.5 mile run (pushing 60 lb two-yr old); 100 squats; 40 lunges - forward and reverse; drinking 8 gls water

DAY 4 - Push/Pull - Goal: 40 pullups 40 chinups 160 pushups and dips - drink 8 glasses of water!

OPERATION LOSE 10LBS RULES - 1. Workout 6 days/wk 2. Alternate Legs/ Cardio with Push/Pull wkouts 3. Cut out white carbos 4. Weigh-in weekly

DAY 3 of OP LOSE 10LBS - Legs and Cardio - 3 mile run pushing 60lb stoller (with son) and 100 squats 60 combo curls (40lbs)

DAY 2 total: 60 ups 140 pushups 3 mile walk.

DAY 2 of OP LOSE 10 LBS: Push/Pull day so far today: 30 pullups/chinups 60 pushups - more to follow...

DAY 1 - First workout: 30 min jog (with dog) - 100 squats - 60 combo curls to military presses at 40lbs

DAY 1 - On a mission to lose 10 pounds over the next 30 days - here's the plan 6 workouts a week and limit beer consumption!

Teammates, chime in if you have some great advice for Michael!


Power 10 Pushup Workouts

Teammates, here's a question I'm often asked, "When is the best time to go beyond the basic Perfect Pushup workout and incorporate the more advanced moves? How will I know I'm ready?"

There's no right answer, because you could start immediately with a couple of the exercises (such as Mountain Climbers and the Super Slow series)...but my belief is after you can do 10 Perfect Pushups you're ready to start trying all the exercises. Spending time strengthening your shoulders (and rotator cuffs) is essential before attempting the more complex exercises. Most fellas have spent a fair amount of time doing conventional pushups or bench presses - good exercises, but they're not completely functional because they don't enable your arms to conduct the full natural rotation. So it's important to spend at least three workouts (assuming they are full body PERFECT PUSHUPS) getting used to the rotation before attempting the Power 10 exercises.

One note, I would not attempt any of the Power 10 exercises if you're currently doing only on-your-knee pushups. There's absolutely nothing wrong with doing knee pushups, but the Power 10 moves make the assumption that you've mastered the three basic movements (Regular, Wide, and Close) in the full body position.

One more thing, once you start incorporating the Power 10 moves into your workouts, you'll notice strength gains, especially if you've plateaued on your workouts - it's excellent to switch up your exercises and Power 10 has exactly the movements to help you take it to the next level.


Wednesday, August 12, 2009

How to Increase Pullups

Teammates, here's a great question from Michael G.

I keep reading about these incredibly difficult workouts prompting two questions on my part. One, what is the best way to increase my ability to do more pullups? I do about 20 to 30 perfect pushups every other day and 30 to 40 dips every three or four days and I am still having trouble doing more than 3 pullups in a row. I try to do a total of 10 pullups during the day in 2s or 3s.

Second, what is the best eating plan for recovery. I find that after my workouts it takes me at least two to three days to recover and even then I am pushing it a bit.

I am 50 years old so I presume that affects recovery time. Anyway, any advice or suggestions would be appreciated
. MG

Michael! Awesome question – thanks for writing in! I’m going to answer it in two parts – Part One – Increasing Pullups and Part Two – meal plans (and I’m going to assume you do NOT own the Perfect Pullup with rotating handles):

Part One – Increasing your pull-ups. Here’s the deal – and it’s all good news – you are more than strong enough to hammer out 10 Pullups in a row. Let's set that as your first goal. Here’s how you’re going to do it in 30 days or less:

a. Conduct your Push (pushups/dips/bench presses, etc) and Pull (pullups and chin-ups) exercises on the same day.

b. Give yourself a break every other day – do no more than 4 Push/Pull workouts in one week – when you’re just starting out try 3 times in a week and work up to 4 times a week.

c. Workout: Alternate a Push exercise with a Pull exercise – e.g. conduct 10 pushups then knockout 2 pullups; then do 10 dips followed by 2 chin-ups (FYI – pullups are with hands facing away from you; chin-ups are hands facing toward you).

d. Once you can’t do any more sets of 2 pullups and 2 chin-ups, then perform negatives of both pullups and chin-ups.

e. Performing a Negative Pullup/Chin-up: jump and pull yourself simultaneously to the top of the bar (inhaling as you do it) – once you have your chin above the bar lower yourself slowly (count to 5) ALL the way down.

f. Rep goals:
1. Week one – do 3 pullups and 3 chin-ups negatives (after you’ve done as many as you can unassisted)
2. Week two – do 5 pullups/ 5 chin-ups negatives
3. Week three – do 7 pullups/ 7 chin-ups negatives
4. Week four – take an extra day off and do a one set max of pullups and let me know how you did!

Again – LET ME KNOW HOW IT GOES! Look for Part II, "the best eating plan for recovery", in a few days.


SEAL Deck of Cards Workout

CHARLIE MIKE Teammates -- Jim asked, "What's the number of reps per type of card you did in the teams?" In SEAL Team, here's how we dealt the cards, since we didn't just do pushups.

Hearts = Pushups
Diamonds = Situps
Clubs = Lunges
Spades = Squat jumps

Add up the face value of all the cards (with Aces valued at 11) and you get 380. But our minimum workout was to do everything 2x. We worked up to 3x and 4x. Pullups were done singly. Lastly, Jokers were wild -- we did 8 Count Body Builders when we drew a Joker. You always did the workout with a least one swim buddy but we each did every rep. It was a fairly brutal workout that might take an hour to do.

Example (at the x2 level):

• 2 of Hearts, 4 pushups
• 8 of Diamonds, 16 situps
• Jack of Clubs, 20 lunges
• Ace of Spades, 22 squat jumps

2 = 4
3 = 6
4 = 8
5 = 10
6 = 12
7 = 14
8 = 16
9 = 18
10 = 20
[Note: Jack, Queen, King are all valued at 10]
Jack/10 = 20
Queen/10 = 20
King/10 = 20
[Note: Ace valued at 11]
Ace/11 = 22

Here are the raw numbers:
Reps 2x = 760
Reps 3x = 1,170
Reps 4x = 1,520



Monday, August 10, 2009

Deck of Cards Workout

Using a deck of shuffled cards is a great way to break up the boredom of working out while getting a great workout - I used to do it all the time in SEAL Team - and still do from time to time when travelling or looking to change up my current routine.

Here's a couple of ideas to keep your deck of cards workout interesting while ripping up your chest for an even better workout with the Perfect Pushup:

Spades: Wide position
Hearts: Close position
Clubs: Regular position
Diamonds: Wide position but reverse the rotation (i.e. rotate out on the way down to the ground)
When you draw an Ace - conduct your set with your feet on a chair.

[See your PPU workout chart for details on positions]

Travelling light? A deck of cards + the Perfect Pushup Mobile = an on-the-road workout of just over two pounds!


Picture of cards used with permission of Puzzle Me This.

Friday, August 7, 2009

Weekend Workout Round-up

Teammates -- here's Days 4 and 5 of my 10 pound/30 day workout op. Follow me here or on Twitter.

Workout #1: DAY 4: Push/Pull - Goal: 40 pullups 40 chinups 160 pushups and dips - drink 8 glasses of water!

DAY 5: Cardio and leg workout: 3.5 mile run (pushing 60 lb two-yr old); 100 squats; 40 lunges - forward and reverse; drinking 8 gls water

Workout #2: a mixed-martial-arts workout from Max of Long Island fame.

Workout #3: Effective fire and right to bare arms workout -- it's never to late to get into Take off your shirt shape.

Workout #4: Check out the workouts of the Teammates on the Perfect Fitness network.

Or post your own workouts -- post a comment here or send them to


Thursday, August 6, 2009

Operation Lose 10 Pounds

Teammates -- I'm on a new mission this August! To lose 10 pounds over the next 30 days. I'll post the workouts here or you can follow me on Twitter. Keep me posted on your progress! And here's an update --

1. Workout 6 days/wk
2. Alternate Legs/ Cardio with Push/Pull wkouts
3. Cut out white carbos
4. Weigh-in weekly

Day 3 of OP LOSE 10LBS - Legs and Cardio - 3 mile run pushing 60lb stoller (with son) and 100 squats 60 combo curls (40lbs)

Day 2 total: 60 ups 140 pushups 3 mile walk.
about 8 hours ago from mobile web

Day 2 of OP LOSE 10 LBS: Push/Pull day so far today: 30 pullups/chinups 60 pushups - more to follow...
about 20 hours ago from mobile web

First workout: 30 min jog (with dog) - 100 squats - 60 combo curls to military presses at 40lbs
9:49 AM Aug 4th from mobile web

On a mission to lose 10 pounds over the next 30 days - here's the plan 6 workouts a week and limit beer consumption!
9:46 AM Aug 4th from mobile web


Wednesday, August 5, 2009

Lacrosse Player Nicky Polanco on NBC

Teammates, Perfect Athlete Ambassador, Major League lacrosse player Nicky Polanco, was on the Today Show on NBC yesterday morning, 04AUG09.

Professional lacrosse player Polanco is the captain of the Long Island Lizards, a Major League Lacrosse (MLL) team. Check out how he stays in Perfect condition. HOOYAH Nicky!


Monday, August 3, 2009

Stew Smith on Astronaut Chris Cassidy

CM SEAL Team blogger: Stew Smith

I actually turned over my job at Task Unit Alpha DDS platoon commander to young Chris Cassidy in 1995. At the time I had no idea he was a super stud at BUD/S (Honor Man) and had the academic ability to be an astronaut too. He was always a very modest and humble person. It is cool to tell my kids I know an astronaut AND he was a Navy SEAL too!!!

Stew Smith
USN 1991-1999

A Sound Body Is Important

CM SEAL Team blogger: Marcus Colburn

We used to have a saying in BUD/S: "YOUR BODY CAN DO 10 TIMES THE WORK THAN YOUR MIND." Only what we didn't mention was the fact that when you realize how much more your body can handle than your mind thinks you can, you automatically set the bar higher, resulting in great advances in achievements!

Taking care of your body is an important facet of taking care of your mind and soul. Study after study has linked the importance of exercise in preventing chronic disease including Alzheimers, dementia, diabetes, high blood pressure and other cardiovascular diseases that shorten your lifespan, zap your energy, decrease your quality of life and in some cases also lower your self esteem.

"PERFECT" products are valuable resources to help you maintain...a sound body and a sound mind: NUFF SAID!