Alright everyone. I am heading out of vacation in about 1 hour and 40 minutes. You won’t hear from me for a week, but don’t worry, I will be back, refreshed and ready to go!
I am excited to have some time off, recharge the batteries and come back more alive and excited than ever!
Thanks for allowing me to motivate and inspire you!
I am absolutely exhausted and starting to cramp from the combination of squats, swings, hamstring work and running.
I actually had to stop the TRX Hip Press becuase I was cramping and couldnt get them out effectively. I switched to deadlifts from there and was able to feel that awesome hamstring pull.
The second mile (after the wings) was hard as hell. I had to slow it down from my first mile. The swings and core/hip work really did me in that next mile.
The third mile was a lot better. Even with all the Prisoner squats, I was able to rep run really well, same pace as first mile.
Fourth mile was a bitch after all the hamstring work.
My lats and chest are on fire, but my core is not. I need to find a way to get more out of the core conditioning for myself.
Great workout. Hard as balls, but worth the amazing calorie expendature. I am going to take my AdvoCare Rehydrate and Post Workout Recovery now. Rehydrate is great for replenashing lost electrolytes and the Post Workout will rebuild my broken down muscle tissue.
Give this one and try and let me know how you did!
So I am swamped today. I had a 5:30 and 6:00 am, took a half hour to pick up the fitness cener, had a 7:00 am, wrote a quick workout for you all as well as this one. Soon I will have a 8:30, 9:00, 9:30, 10:00, 10:30, 11:00, 11:30, 12:00 Lunch, 12:30, 1:00, 1:30, then a 2:30. So at about 3:00 I will have a hour and thirty minute break till my 4:30 and 5:00 appointments.
So here is what I have planned for myself at about 3:15. Keep in mind this is something I have to get in in about 45 minutes so that I can a shower and ready for my next appointment.
This is my Navy Seal Workout. It’s a modification of Seal Workout…I tweaked it to make it harder.
1 Mile Run
100 KB Swings
30 In-Outs
50 KB Swings
30 Flutter Kicks
30 KB Swings
30 TRX Reverse Crunch
20 KB Swings
30 GTS Super Pike
1 Mile Run
30 Prisoner Squats
30 Pushups
25 Prisoner Squats
25 Pushups
25 Prisoner Squats
25 Pushups
25 Prisoner Squats
25 Pushups
1 Mile Run
50 TRX Hip Press
50 Pull Ups
50 TRX Hip Press
50 Pull Ups
1 Mile Run
So today at about 3:15 I will run 4 miles and do 730 repetitions. It’s gonna be a good day.
Are you ready for the weekend already? It’s hump day for the week and you are almost there. I know you just want to go home, relax, and spend some time outside. But here is a quick workout that you can do in time this Hump Day.
100 Jump Rope
15 TRX Rows
25 Body Weight Squats
20 Push Ups
50 Jump Rope
20 Lunge
15 TRX Tricep Press
15 Bicep Curl
100 Jump Rope
20 Push Up
15 TRX Rows
15 Reverse Crunch
100 Jump Rope
It’s quick, it’s easy, and you can do it anywhere with a jump rope and a TRX. Now get this quick workout in, and get on with the rest of your day! Push hard for 15 minutes and get busy! Let’s roll!
Ian McGriff
Results FItness Training
Tipton Lakes Athletic Club
4000 Goeller Blvd.
Columbus, In 47201
www.seeresultsfitness.com
http://mcgriffi.wordpress.com
www.slimindiana.com
http://slimindiana.wordpress.com
mcgriffi@mcgriffi.com
812-342-4495
There really is no excuse why you can not get a workout in each day. No matter how much you have to do, no matter how busy you are, you can always get a quick workout in.
Here is a quick example of a 15 Minute Full Body Blast that you can do anytime, anywhere. At home, a hotel, motel, Holiday Inn…say what? No matter where you are this workout build muscle, burn fat, and stay ready for your next workout.
Warm Up
50 Jumping Jacks
Pyramid from 1 -5 and back down to 1 using these 2 moves
Body Weight Squat
Push Up
Full Body Blast
25 Body Weight Squats
15 Push Ups
15 Jump Squats
10 Push Ups
15 Jump Squats
10 Plyo Pushups
50 Jumping Jacks
:30 Plank
8 Burpee’s
:35 Plank
9 Burpee’s
:40 Plank
10 Burpee’s
:45 Plank
11 Burpee’s
50 Jumping Jacks
No equipment needed. All you need is a few square feet, some sweat, and 15 minutes. Now get busy and don’t come back till you are dripping with sweat!
Ian McGriff
Results Fitness Training
Tipton Lakes Athletic Club
4000 Goeller Blvd.
Columbus, In 47201
www.seeresultsfitness.com
http://mcgriffi.wordpress.com
www.slimindiana.com
http://slimindiana.wordpress.com
mcgriffi@gmail.com
812-342-4495
I have had the question posed to me more than once about what is the best at home DVD’s for workouts. For me personally, there are actually a few that I feel warrant time in your DVD player. Here they are:
P90X – The strength and core conditioning are the best DVD’s, the cardio is a little weak in my opinion.
Turbo Jam – A great Kickboxing DVD that gets your heard rate up and burns a ton of calories.
TRX Train Like the Pro’s with Todd Durkin – Great mix of moves and a great trainer to lead you.
TRX Boot Camp – Who doesn’t want to be led by the creator of the TRX who’s a former Navy Seal…enough said.
TRX Essentials – Great combo of TRX and Jump Rope featuring Buddy Lee!
Ian McGriff
Results Fitness Training
Tipton Lakes Athletic Club
4000 Goeller Blvd.
Columbus, IN 47201
www.seeresultsfitness.com
http://mcgriffi.wordpress.com
www.slimindiana.com
http://slimindiana.wordpress.com
mcgriffi@gmail.com
812-342-4495
Make this morning a great day where you create the world the way you want it to be.
I downloaded Shinedown’s latest album, a must have if you are a rock fan, and I can’t stop listening to “Sound od Madness”. It’s one of those songs that makes me feel like..yeah someone gets it and me. I’m not saying I’m crazy, that’s for your to judge, but I do beleive that we all have a that opposite personality that makes us feel good to realease once in a while. That’s what working our and rock music is for me. It allows me to let loose a little bit and get out my anxt and frustration, instead of taking it out on others. I know the reason I am a calm, happy person is because I am able to get out all my frustration and panic out with a song or by pounding a tire with a sledge, hitting the focus mitts, grinding out a hard run, these are my ways to release and use my alter ego.
Whether we wish to admit it or not, we all have that other side that we let have control for a while. And there is nothing wrong with that as long as its done in a healthy, productive manner. For me I get to exercise and turn up the headphones. I don’t take it out on anyone else, I don’t harm anyone else, I don’t intimidate anyone, I don’t have to bend the ear of someone else. For me my therapy lies in the a great guitar riff and some sweat.
So, here is my “Sound of Madness” Workout, inspired by the Album and Song that are pushing me lately.
1 Mile Run
25 Bus Drivers
30 Clean and Press
1/4 Mile Run
25 Pull Ups
15 Deadlift
1/4 Mile Run
25 Push Ups
20 TRX Hip Press
1/4 Mile Run
15 Lunge and Overhead Press
20 Windshield Wiper
1/4 Mile Run
50 Flutter Kicks
50 Med Ball Slams
50 Hanging Knee Raise
Get busy, get empowered, and embrase the Sound of Madness!
Ian McGriff
Results Fitness Training
Tipton Lakes Athletc Club
4000 Goeller Blvd.
Columbus, IN 47201
www.seeresultsfitness.com
http://mcgriffi.wordpress.com
www.slimindiana.com
http://slimindiana.wordpress.com
mcgriffi@gmail.com
812-342-4495
When it comes to your health most people see it as an all or nothing proposition. Either you work out or you don’t, you eat healthy or you don’t. You take care of yourself or you don’t. There is, for many, no middle ground. There is a start and there is an end. This is what, as a trainer and observer of life…yeah that sounds good, I don’t get.
Life is complicated, life is filled with hard choices…some days the easy choices even seem hard, but when we treat our bodies and our health as all or nothing choice, we make it even more difficult. So are you drowning, floating, or sailing?
Drowning might be the scariest thing in the world, and everyone has experienced at least one instance when they thought it was happening to them. You fight and pull and push and yearn for a chance, and despite all your efforts the more you fight the further down you go and less air you breath in. We have all been here. Those days and weeks where you just can’t catch your breath, where the water continually falls over your face. The scariest thing about drowning is that the we are the ones who are making it worst, not the water. We get scared, we panic, we get turned upside down and can’t tell sky from depths. When we feel we are drowning we have to pause, and all buoyancy to take place. Is that scary? Hell yeah! You have to concede for a moment and stop to allow yourself to evaluate your surroundings and gain your barrings again. You might get flipped, you might give yourself a chance to see the sun, you might pause long enough to feel the water and move through it.
When we feel like we’re drowning, we have to force ourselves to pause and say, “Ok, where the hell am I right now.” Once you take that time to pause, you’ve started to control the situation again instead of letting it control you.
Have you ever just laid in the water, body immersed, mouth, nose and eyes out of the water? It’s peaceful, it’s calm, quiet, it’s surreal. It’s as if the world has disappeared and all you have to do is observe it, take in the sound of the water and watch as the sky change. The tricky thing about floating though, the water takes you where it will, not caring who you are or what you are doing. A current can be powerful or subtle, smooth or rapid, and it can move you into places you never expected or wanted to be. It’s deceiving how you can be moved so quickly and not even notice. This is called, allowing life to happen TO you. When we let life happen and have no input we tend to become the victim. “Well it just happened, I had no control,” first rule in life…never LET yourself become the victim. You can always paddle, swim and control YOU. If you wake up one day and go, “Holy crap fast food has made me fat!” Remember, you allowed yourself to eat it, it didn’t force itself upon you. Don’t be the victim, take charge. Don’t float through life wanting, you always have the chance to kick your legs and create your own current.
The greatest thing about life is your ability to manipulate it and control it when you really want to, when you realize that you have the ability to take control and use the world how you see fit. The difference between sailing and using a man made motor is huge. When you sail you manipulate the elements. You take the wind, the water and you make something happen from those for your benefit. When you use a man made motor, everything is controlled for you…it’s like a tiger. Tiger’s are born with stripes, but you learn the most when you earn your stripes. Sailing is an experience. It takes knowledge, courage, and desire to take the world as it is and make something happen with what is thrown at you.
Become the Sailor in your Life
Drowning and floating are no ways to live your life each day, even though there are millions of people who act like there is no other way. You know who these people are who drown and float. They are always the victim, they are always complaining, making excuses, not taking action. Who wants to live like this? Don’t be the victim, don’t allow life to act upon you…act on your life! “I can’t” is a cop-out, the easy way to play the victim and ask others for help that is not warranted. How can you become a sailor TODAY? How can you take the steps today to use the winds of your life to travel across the seas of fortune and land upon the shores of opportunity? Manipulate the seas in your life to allow you to travel wherever you want! It’s your life, your seas, your wind, your sun soaked horizon, make it what you want! Become a sailor and never let drowning or floating become an option in your life.
5 Ways You Can Become a Sailor
5. Empower Yourself. – Write down on a 3×5 index card what you really want in life and how you can get it. Each morning when you wake up read it aloud before you get in the shower. If you don’t have time to read a 3×5 index card before you shower, you need to get up earlier and go to bed sooner. Think about what you read aloud as you shower and get your morning started. Believe that it will come true and repeat these words in your mind as often as possible.
4. Action. – Take one step each day to get closer to your goal. Plan your week out ahead of time. Know what you are going to do each day to take action and get closer to the end goal. Lay it out there and make sure you do it! You can’t break a promise to yourself, if you don’t honor commitment to yourself, who will honor commitment to you?
3. Mental Workout. – Learn more about your goal and how you can get there. No matter what you want, the more you know about it the more likely you are to accomplish your objective. Do you want to make $100,000 dollars this year at your work? Do you want to lose 10 pounds? What can you learn more about the company and your position, relating positions, current projects, similar projects in others companies, etc., to make the biggest impact you can. To lose 10 pounds, wouldn’t you want to consult with a professional and learn as much as you can about the best way to exercises for you and your objective? Learn as much as possible to stay mentally sharp and make your objective even more important.
2. Sacrifice. – Give something up you want to keep. Whether it’s food, television, alcohol, money, limit yourself of what you can have. A sacrifice will make you more focused during your journey and make it more meaningful when swells make rough waters. You are less likely to give up when you have sacrificed time and effort to get where you are at, make that step on shore even sweater.
1. Crave Challenges. – I have a friend from Sparks, Nevada, Troy Fontana, and he says “pray for problems”. Might sound strange, but we never know what we are capable of unless we are challenged, unless we are able to apply all we know and see how handle the unexpected. How can we ever really excel unless we are faced with opportunities to prove ourselves. It’s all about mindset, but you have to crave the challenges in life so that you can step up to the plate and swing. Even if you missed you still go down swinging and you learn from the experience.
Ian McGriff
Results Fitness Training
Titpon Lakes Athletic Club
4000 Goeller Blvd.
Columbus, IN 47201
www.seeresultsfitness.com
http://mcgriffi.wordpress.com
www.slimindiana.com
http://slimindiana.wordpress.com
mcgriffi@gmail.com
812-342-4495
Check out some of the amazing videos about the TRX and all it can do for you.
They even started using it on the Biggest Loser on NBC…finally! Now if they would do more than just have them do rows on it!
Train Like the Pro’s with my man Todd Durkin’s amazing DVD. I own it, I use it, and Todd is able to whoop my butt all the way from San Diego…I love it!
