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 getfit@perfectpushup.com

CHARLIE MIKE -- ALDEN

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?

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

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?"

CHARLIE MIKE -- ALDEN

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.

(THE NEW AND IMPROVED)
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 getfit@perfectpushup.com. Bravo Zulu Taylor!

CHARLIE MIKE -- ALDEN

WORK OUT CYCLE NUMBER 1 (3-Weeks)

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

WORK OUT CYCLE NUMBER 2 (6-Weeks)

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.

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.

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!

HOOYAH CM SWIM BUDDIES!

MILLS OUT

Beach picture licensed under Creative Commons Attribution