Perfect Products & Extreme Athletes

Why should an extreme athlete use Perfect Products?

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

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

CHARLIE MIKE -- ALDEN

What's your Perfect Pullup Record?

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

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

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

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

Pull 'em up!!!

Teammates, what are you waiting for?

CHARLIE MIKE -- ALDEN

Potential Entrepreneurs Pt 2

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

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

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

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

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

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

CHARLIE MIKE - ALDEN

How to Get Football F I T!

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


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

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

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

Doors Around the World

Teammates! We need your help on the Doors of the World project. The goal is to measure doors from around the world so that we can make products that fit right. Please forward this to friends in Asia, Europe, Australia, Africa, etc. and ask them to help us out. Should only take them a minute and it would be really really helpful.

Thanks, Team Perfect

Doors of the World
First, email getfit@perfectpushup.com and we'll send you a PDF, which has the following questions. Or simply print out this blog and get started: whatever's easier for you. Please fill in the following information for 1 - 4 doors in your home. If there is no Door Jamb or Door Frame, please indicate as “none.” Please email responses and photographs (file named the same as the Door #) to getfit@perfectpushup.com. Again, thanks for your help!


Name:
Country:
City:
Units (inch, cm, etc.):

Door # 1
Door Opening Width A =
Door Opening Height B =
Door Opening Depth C =
Door Jamb Width D =
Door Frame Width E =
Door Frame Thickness F =
Top of Door Frame to Ceiling G =
Photograph name:

Door # 2
Door Opening Width A =
Door Opening Height B =
Door Opening Depth C =
Door Jamb Width D =
Door Frame Width E =
Door Frame Thickness F =
Top of Door Frame to Ceiling G =
Photograph name:

Door # 3
Door Opening Width A =
Door Opening Height B =
Door Opening Depth C =
Door Jamb Width D =
Door Frame Width E =
Door Frame Thickness F =
Top of Door Frame to Ceiling G =
Photograph name:

Door # 4
Door Opening Width A =
Door Opening Height B =
Door Opening Depth C =
Door Jamb Width D =
Door Frame Width E =
Door Frame Thickness F =
Top of Door Frame to Ceiling G =
Photograph name:

Perfect Monster Arms: Take 2!

Build "PERFECT MONSTER" arms FAST with these cool exercises! The "Guns." The "Pythons." "Thunder and Lighting." The "Rockweillers." -- there is no other muscle group that has earned more nicknames than the biceps!

Bulging biceps - every guy wants them and gals, no worries, because while your arms will get "PERFECT"ly sexy, you just don't have the required problem of fast growth that the guys do. You all will just get lean and hot hot hot! Gents, if your arm growth has hit a rut... your gains are coming to a screeching halt... or maybe you're just plain bored with your arm exercises, then I've got some insane, new exercises - specifically to grow your guns - that will not only give your arms a shock but will electrify your motivation again. Here are the “The Best PERFECT Arm Exercises You've Never Heard Of."

NILSSON CURLS
Like a pullup (palms facing your face) but your heels are on the floor and the bar lower so your biceps are fully engaged! Like you're about to lay on your back but that's just the angle you need, no back on the ground! You can do both regular as well as reverse curls! "IT'S ALL GOOD." But you're holding on to the chinup bar holding your body up using your biceps. It may sound easy but try it one hand at a time! Then add reverse curls to the mix. That bracing technique is just your heels on the floor to aid the movement! It's a bodyweight exercise for your biceps that LOOKS like a chin-up but uses a special "bracing" technique to put almost ALL your bodyweight directly onto your BICEPS. Imagine the growth you'll get with THAT much resistance going directly onto your BIs!

REVERSE PEC DECK LOCKOUTS
Try using the handles on the perfect pullup turning your palms out as you do a push up at an angle so the bar is low and perpendicular to the floor. The wide perfect pushups work for this movement too! A breakthrough in tricep contractions, this exercise targets the most anatomically-possible contracted position of the muscle with body weight. Get ready for it because I guarantee you've never felt a tricep contraction this hard in your entire life. Just using your "PERFECT PUSHUP" wide grip with a partner pushing on your shoulders or weighted vest "DOING MANY" (grins) (keep a count in your note book)!

ONE ARM CURLS
Doing the standard Curls with both arms you can slowly work your way to one arm. If you do it right tests your strength, balance, coordination and determination. It can be extremely difficult to do but the results are totally worth it. Not only does it increase muscle activation in the biceps, it gives your grip a tremendous workout as well!

SPIDERMAN RACK PUSH-UPS
We do a morning training ritual called "MONSTER MASH" where we just set up a number of different exercises in a row fast! Setup time is sometimes an issue when you're training. This great tricep exercise is a mash-up between close-grip push-ups and bodyweight tricep extensions. The key is how you do them in a rack to basically spring-load the tension onto your TRIs. Very quick to do but brutal! Using the perfect pullup bar at a low angle to do pushups with your weight 70% on bar/on ground on feet 30%. Again, it sounds easy but mix in one handers!

LEANING WRIST CURLS
Have the perfect pullup bar facing directly in front of you holding it with hands & using your wrists to affect forearms. Again sounds easy until you use more of an angle & then one handers! (it's all in the wrists) but be careful, the forearms weaken fast. I assure you that you will feel this one quick! Like the same movement as using a dumbell wrist curl using the turning handles to attack all angles of the forearms!

This unique version of the wrist curl adds a new dimension of tension...instead of just doing a plain old wrist curl, you'll also be supporting your bodyweight on your forearms to increase the tension. This position also gives you natural "occlusion training" (which is basically limiting the blood flow out of a muscle while training in order to increase hormonal growth factors in the area). If you've ever had trouble building forearms, this exercise might just hold the key for you...

=====================
So here's the deal...
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I’m desperate for new exercises. As a result I've gotten "HOOYAH" creative............... If you've got access to "perfect products" and bodyweight, you'll be able to use the VAST majority of these exercises. I think once you've tried these examples, you'll be hooked...

HOOYAHS & Cya at the gun show,"carpe diem"-- NUFF SAID

CM SEAL Team blogger: Marcus Colburn

Teammates, stay tuned for CM SEAL blogger Mike Ryan -- you want to put on weight in all the right places, in all the right ways -- he'll tell you how! And Marcus, when are you going to do a YouTube for all the Teammates who'd like to see this live?! HOOYAH!!

CHARLIE MIKE -- ALDEN

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

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!

CHARLIE MIKE -- ALDEN

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 getfit@perfectpushup.com.

CHARLIE MIKE -- ALDEN

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 --

OPERATION LOSE 10 LBS 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.
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

CHARLIE MIKE -- ALDEN

Next generation of workouts for the Perfect Pushup and the Perfect Pullup

CM Teammates – a special thanks to all of you who have contributed input on improving our next generation of workouts for the Perfect Pushup and the Perfect Pullup. As soon as the next round of workouts are complete, I’ll make sure they’re posted and downloadable for your sweating pleasure.

In the meantime, I'll be posting some of your routines on CHARLIE MIKE, so keep 'em coming!

CHARLIE MIKE -- ALDEN

Happy Independence Day!

Teammates, HOOYAH on the Glorious Fourth to all of you and especially to these Marines serving overseas. Stay posted for some pictures Monday of them Pulling Up and Pushing Out!!

CHARLIE MIKE -- ALDEN

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
www.clbdesign.info
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.

CHARLIE MIKE -- ALDEN

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!

Julie

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

OPERATION TANGO: TGIF*ather's Day!

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!

CM - ALDEN

Meet Beth Rodden, Professional Rock Climber

Guest blogger: Beth Rodden, Perfect Athlete Ambassador

Hello fans of Perfect Fitness! My name is Beth Rodden and I am a fellow fan as well as a professional rock climber. Sounds kind of crazy, I know, but I am extremely lucky to be able to pursue my passion of climbing as my career. I spend most of my time climbing, surprise surprise or traveling, doing slideshows or clinics. And in between, I LOVE to bake, absolutely love it! Unfortunately I am allergic to dairy, so I am constantly looking for the perfect dairy-free dessert, usually including copious amounts of chocolate and sugar. If you have any suggestions, please let me know!

So, back to Perfect Fitness…..the products are amazing! I always had wrist problems doing conventional push-ups, and climbers are always dealing with elbow problems from doing too many pull-ups, but the Perfect Pushup and Perfect Pullup seem to squash those problems by allowing the joints to move freely in their natural motions. Check out my workout:

30 Crunches (legs in the air)
10 Pushups
30 Seconds in Plank Position (hands on PPU) alternating each leg in the air for 5 seconds
5 Pullups
It may not seem like it from my petite appearance, but I am a total hammerhead when it comes to working out. The Perfect Fitness products allow me to exercise until exhaustion without being prone to injury. I started climbing in the climbing gyms, so whenever I am able to get into a good gym for a workout it is like going back to my roots. I have also fallen in love with the mountains, and make my home in Yosemite, which allows great access to the best climbing in the world as well as being able to live in the Sierras, the most beautiful mountains in the world.

My favorite product is the Perfect Pushup Mobile because I have perfected living out of a suitcase and the Mobile fits perfectly [no pun intended] wherever I find myself, be it hotel room or campsite. Being a climber I try to work on opposition movement and exercises, which always include push-ups. From Calgary this spring, to South Africa this summer and then back in the Sierras for the fall, I hope to see you out in the mountains or in the gym.

Good luck with your personal fitness goals. Grab a friend, put on your favorite playlist, and try a new exercise. The most important thing is to have fun with whatever you are doing, that way you'll continue doing it for a long time.

Stew Smith's Bodyweight Exercise Plan: Part II

CM SEAL Team blogger: Stew Smith

Here's Part II of my answer to a member of the Perfect Pushup YouTube group. Here's a link to Part I.

"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. With it, I am able to pump multiple diamond push ups more than I ever have in the past years".

I have been creating calisthenics based workout plans for more than twenty years to build muscle stamina, strength, and flexibility. By adding a form of cardiovascular activity like running, swimming, or biking to complete the workout, you can burn more calories and improve heart and lung circulation. I also like to supplement calisthenics with some form of simple weight training like dumbbells in full body movements. If you use the Perfect Pushup or the Perfect Pullup with your sets of exercises, you can reduce your repetitions by 50% typically depending on your fitness level.

Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper / Lower back Balance Cycle: In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.


Repeat 2-3 times
Reverse pushups - 25 reps
Birds - 25 reps
plank pose - 1 minute

see www.stewsmith.com/linkpages/pushupbalance.htm

Push / Pull Upper body Cycle: To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back).

Repeat 4-5 times
pushups - max reps
reverse pushups - 20
pullups - max reps
birds - 20
abs of choice - 50

Add MJDB#1 for supplemental push / pull exercises (www.stewsmith.com/linkpages/MJDB.htm)

Abdominal Cycle: Do this 2-3 times during the workout and 4-5 times a week. It is fine to do abdominals and cardio exercises several days a week or on back to back days.

crunches - 25
reverse crunches - 25
double crunches - 25
left crunches - 25
right crunches - 25
bicycle crunches -25
plank pose 1 minute

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days. So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself. If you are new to exercise, just google some of the exercises in the workouts above or visit StewSmith.com for articles, pictures, and books complete with workouts and exercise descriptions.

Questions? Ask away!
______________________________________
Stew Smith CSCS, is a former Navy SEAL and fitness author specializing in military, law enforcement fitness for future and active duty members who serve the country in physically challenging and potentially dangerous professions. Contact Stew at stew@stewsmith.com for answers to your questions.

Stew Smith's Bodyweight Exercise Plan: Part I

CM SEAL Team blogger: Stew Smith

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. With it, I am able to pump multiple diamond push ups more than I ever have in the past years."

I have been creating calisthenics based workout plans for more than twenty years to build muscle stamina, strength, and flexibility. By adding a form of cardiovascular activity like running, swimming, or biking to complete the workout, you can burn more calories and improve heart and lung circulation. I also like to supplement calisthenics with some form of simple weight training like dumbbells in full body movements. If you use the Perfect Pushup or the Perfect Pullup with your sets of exercises, you can reduce your repetitions by 50% typically depending on your fitness level.

Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper body Warm-up
Repeat 5-10 times
jumping jacks - 10
pushups - 10
*add pullups when multiple sets is possible at 5-10 reps per set

Lower body Warm-up
Repeat 5-10 times
jumping jacks - 10
squats - 10

Upper / Lower Body & Cardio Combo - A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Repeat 3-4 times
Pullups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
abs of choice - 50 reps
Optional Cardio of choice - 10 minutes

Supplemental Dumbbell Routine - see link for a great way to add to the full body workout.

Lower body / Cardio Workout - Here is a quick and challenging workout to build both leg speed and endurance.

Repeat 4-5 times
Run or bike 3 minutes
squats - 20 reps
lunges - 15/leg reps
heel raises (calves) - 20-30 reps

Tomorrow: Upper / Lower back Balance Cycle, Push / Pull Upper body Cycle, and Abdominal Cycle.

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days. So picking a calisthenics day and following it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself. If you are new to exercise, just google some of the exercises in the workouts above or visit StewSmith.com for articles, pictures, and books complete with workouts and exercise descriptions.
______________________________________
Stew Smith CSCS, is a former Navy SEAL and fitness author specializing in military, law enforcement fitness for future and active duty members who serve the country in physically challenging and potentially dangerous professions. Contact Stew at stew@stewsmith.com for answers to your questions.

TGIF: PERFECT Workplace

Guest blogger: Barry Moniak

Back To CHARLIE MIKE

As a kid I was fascinated with the process of becoming bigger, stronger and more coordinated. Over time I was equally perplexed with the reality of growing old and feeble. In my early twenties I crossed paths with a Deepak Chopra book, stating that medical science had not identified anything in the human body responsible for triggering the aging process. That was all I needed to adopt a philosophy of getting increasingly more fit forever.

At 55, for no apparent reason, my bubble was popped when I became the proud owner of a herniated disk in my lower back, causing formidable nerve damage down my right leg. The doctors were ever so helpful in explaining to me that there was no way of knowing how long it might take for the nerves to heal … or if they ever would. Instead of being the guy who might climb Mt Everest at 100, I was moving towards being the guy sitting in the rocking chair on the porch … watching life go by. The specialists said my condition was a result of weak core muscles. Well having taught Martial Arts and Skiing, along with decades of weight training, hiking, biking and Yoga I contested their diagnosis. Then as if adding insult to injury … they began educating me on the difference between the smaller primary or core muscles, and the larger secondary and tertiary muscles. And, that in fact, because my secondary and tertiary muscles were so well developed … they actually caused my injury.

A few months later my wife Laiya incurred a neck injury, again for no apparent reason, which was also a result of weak core muscles. In her blog post she describes her ordeal and how we came to the Perfect Pushups to begin our healing process.

What I want to share with everyone is what all has happened to us since then and the synchronicities that continue to happen. The road back to strength wasn’t easy or fast. It took more determination at our age than anything we’d ever undertaken. About 9 months following my injury Laiya and I were driving to San Diego for a speaker’s convention. We were discussing how to use our Perfect Pushup recovery story in our presentations and I told Laiya that we had to meet Alden -- long story short, in less than 24 hours, we were being ushered into the San Diego Convention Center and introduced to Alden Mills.

Laiya's blog led to a call from Daniel Mule, the Salt Lake City Public Treasurer and in charge of the Utah Association of Public Treasurers Conference coming up. We just returned from delivering the program to the UAPT, where both of us actually demonstrated using the Perfect Pushups while in business dress clothes. The group absolutely loved it, and now Daniel is quite the celebrity amongst his peers (his picture leads off the blog). The workout I’ve adopted most recently, which can be done in 10 minutes or less, without breaking a sweat or wrinkling my clothes is:

Monday, Wednesday and Friday I do:

(1) superset of 45 regular Perfect Pushups, 10 regular Perfect Pullups, and 30 full squats standing on two Bosu balls.

(2) A few hours later I do another superset using the same formula, using a wide grip on the Pushups and Pullups.

(3) A few hours later I do my last set using a close grip. Every week I add a few more pushups, at least one more pullup, and a few more squats to the count.

Back to the beginning of my story … because of the Perfect Pushups we’re back on a getting stronger and ever more fit campaign. I guess in SEAL Speak … I’m back on CHARLIE MIKE!________________________________________________


Check out Barry's End In Mind website to learn more about his work in leadership development, effectiveness consulting and motivational speaking. He can be reached at barry@endinmind.com.