How I Workout When I Travel

Reduce Stress - Feel Great - Enjoy the Experience

You hear the excuses all the time, "oh, I'm on vacation, I'm just going to live life right now!". I am even GUILTY AS CHARGED because I've said the same thing many times.

We live in a world where so many people have become followers of what everyone else is doing, what they see on TV, and what the high-budget media companies are promoting etc. I have fallen into that trap countless times because heck, my friends were doing it, then it must be the thing to do..WTF! What happened to individualism? What happened to doing what's right for you?

When I committed to a health and fitness journey in 2010, it was the best decision that I ever made in my life. Through the years, I've learned a lot, and one thing that I continue to learn is how to stay active and healthy when I am doing one of my ultimate passions......TRAVEL.

TRAVEL means different things to different people, but when I think of travel, I categorize it apart from taking a vacation. For me, travel is either long-term (longer than a weekend getaway), or traveling for business. Taking a vacation for me is like a weekend getaway, just a quick jaunt before heading back to work or home life.

Travel is a lot more than just a weekend jaunt. For me, it's about taking your time, and fully immersing yourself in the culture and living the lands like the locals. Business travel is a little different in the fact that there is a project to work on aside from trying to have a travel experience, and some business travelers don't even have time to explore, and that really sucks =) So if you're a business traveler, you should definitely keep reading =)

Long-term and business travel can really be STRESS- FULL at times, which is why I have found many ways to help me stay active to reduce the amount of stress that can happen. 

However you travel or vacation, I just wanted to share with you how I have managed to stay active and workout while on the go. When people say, I don't have time to workout, I'm on vacation, so I'm just going to live my life......I say the same thing, I am living my life as well, but I don't need alcohol and junk food to have a good life.

Oh, and don't get me wrong, I love a cheat meal here and there, but I also know that I only have one body, one chance, and it is my responsibility to take care of what has been given to me.

I've heard of many people on their death beds fighting for their lives because they took their bodies for granted and smoked themselves to death, and filled their temples up with modified and processed foods for years! Are they living their life now? Was it worth it to feel like that? Most people would agree that, THAT ISN'T THE LIFE THEY WANTED TO LIVE.

I'm definitely not here to tell anyone what to do with their bodies, but if no one is here to tell the truth about how to really live a good, healthy and active lifestyle, then people might not ever experience what true happiness may be. I'm SOOOO glad that I had people in my life that spoke the truth to me, and released me from my life of alcohol and junk foods. GET THIS, I didn't like everything they had to say, but guess what, they honestly saved my life! Do you have people in your life that really tell you the truth? Or are they just telling you what you want to hear?

HOW I WORKOUT WHEN I TRAVEL:

1.  I always take a walking or bike tour at every city that I visit. You sit at the office all day at work, why would you sit on your ass on a bus tour? LET'S DO SOMETHING DIFFERENT SHALL WE =) Don't like taking tours? Go rent a bike an explore on your own!

Biking through Temples of Bagan, Myanmar (Burma)

2.  I look for a gym or outdoor park. Sometimes you will find free day passes on a gym's website, and all you have to do is print them out and go. When I do pay for a day pass, I treat that as a day tour because it's somewhere that I've never been, and I have the opportunity to explore another gym. If you are staying at a hotel, ask if there is a gym facility, if they have one, it's most likely free to use.

I prefer outdoor parks because I love doing my workouts with nature. I tend to look for outdoor parks that have outdoor fitness equipment, and most of the time, it's free.

P90X2 at a local gym in the Philippines

Bangkok, Thailand

3.  I look for Free Boot Camps. I've participated in Free Beachbody Fit Clubs, Beach Yoga Classes, outdoor boot camps, local running groups, and OCR trainings all over the world. If you want to find a free workout somewhere and meet other people, it's simple.....GOOGLE IT.

Donation-Based Yoga Class in Leon, Nicaragua

4.  I use my Beachbody on Demand all the time! Don't have a gym? No worries! Take your gym and your workouts with you anywhere (hotel, gym, outdoors, beach etc). With over $4,000 worth of online workouts, there is no excuse not to workout. You will have access to everything from strength, cardio, yoga, and more! Get your Free Trial Beachbody on Demand here: USA and Canadian Residents Click Here - All Other Countries Click Here

5.  I look for running trails. You will mostly find running trails at some of the outdoor parks. I love trail running because it's peaceful to me. Just make sure that if you are running through some remote places, I recommend that you bring some sort of protection like a small pocket knife or a stick. I've ran through mountains before and have come across everything from mountain lions to alligators, so having something is better than nothing. And always bring water just in case you get lost in a jungle =)

Local college or high school tracks are great places to get a free workout/run in too!

I also look into local running events such as 5K's and Marathons. You will find some free to donation based events, and nothing beats traveling and giving back to the community.

6.  Always take the stairs. From the moment I arrive at my destination, I take the stairs. Every movement counts, and let's just say that you were trekking or exploring on foot all day (even at the mall) and you weren't able to get a workout in, at least you did STAIRS.

So that's about it. I hope this helps you stay active during your travels, and I hope to see you somewhere around the world. If you need some extra health and fitness motivation, feel free to contact me here =)

Hammer and Chisel Challenge - Week 1

Hammer and Chisel - Week One

I am documenting my Hammer and Chisel Challenge here on my blog. You can view day by day posts by following my IG or Facebook. This challenge has been everything that I had hoped for. I was looking for something that was similar to the P90X variety, and this falls right into it. The whole idea behind Hammer and Chisel is to get CHISELED. It's about strength and getting shredded. Now don't get me wrong, the program can be perfect for other goals such as: gaining more strength/endurance, becoming a better athlete, getting lean, losing weight, and maintaining fitness. I do not see this as a bulking type of challenge, although there is a lot of lifting weights. I can see how you can bulk easy by lifting more weight, but to be quite honest, so far it seems that there are a lot of reps, so using a lot of heavy weight wouldn't be possible for most people.

Beginners?
As I am going through this program, I am getting my butt kicked! There are modifications provided, but in my honest opinion, I do not recommend this challenge for people who are at beginner fitness levels. I would say that this program is for the hardcore intermediate to advanced. But again, this is just from my experience.

Runners?
As for any program for runners, it's best to do this during your off-season. Coming from Florida, there really isn't much of an off-season, it's more like you have to create your own off-season, which I feel is very important. Over-training is the worst feeling in the world, and I've done this many times. Sometimes you just have to put your ego aside, and just suck it up and take a break. Whether you are doing Hammer and Chisel during on or off season, I would recommend that you run 3-5X per week. I've been running almost everyday, but nothing too hard core. I normally do a one mile (sometimes 1 1/2 mile) warm up before my workout, then another mile or mile and a half afterwards. Depending on how my body feels, I may just do a run in the beginning, and not the end. I will do my longer runs on my Hammer and Chisel rest day which is on Thursdays.

Hammer and Chisel Workout Sheets - Click Here!

So let's go with how my first week went. Here is a quick run down on how my week went, and if you have any questions, feel free to connect with me here.

Day 1, Week 1
The workout was Chisel Balance, and it started out with pistol squats right off the bat which I'm terrible at! I struggled most with the Balance Row Pistol Squat and the Single Leg Dead Lift. It was a great first impression of what was in store for the week, and the next 60 days =).

I did a 1 mile warm up run, and a 2 mile run afterwards.

Chisel Balance - Split Squat Jumps

Day 2, Week 1
In my Online Hammer and Chisel Challenge Group, one of the things that was asked was "What was my goal for the challenge?" and I responded with to maintain my health and active lifestyle, but also work on my abs =) I am also training to gain strength and endurance for my upcoming trip to Nicaragua to film one of the toughest adventure races in the world called the Fuego Y Agua Adventure Run. Workout today was Hammer Plyometrics, another day of butt kicking!

I did a 1.5 mile warm up run, and 1.5 mile cool down run.

Hammer Plyometrics - Just a few exercises from this brutal but awesome workout!

Day 3, Week 1
ISO Strength Chisel was on the menu for today! I did this workout at the park with a fellow Coach and accountability partner Steven. I love the fact that you can do these workouts pretty much anywhere if you have the equipment. I'm traveling right now, so I've been working out at gyms and the outdoors. At home, most people use the workout DVD's and Beachbody on Demand Online Streaming, but I've been previewing the workouts the day before, and using the worksheets at the gym. Do what works best for you, and most importantly, make sure that you are doing the exercises correctly.

After the workout, we did a 1.5 mile run.

ISO Strength Chisel at the park!

Post Workout Meal

Day 4, Week 1
Today was REST DAY, so this is when I do more of my longer runs, but I was so sore from the previous workouts, so I opted to do a short 5K. As always, I believe in listening to your body. I have over-trained a few times during my journey, and trust me, it is not worth it. Put your ego aside, and play it safe, you'll get better results that way.

3+ mile trail run today:

Day 5, Week 1
Today's workout was ISO Speed Hammer. It was a very short workout, but man did it really pack a punch! For the ISO exercises, you basically do 10 reps of a particular exercise with on rep being 1 count followed by a 3 count ISO. After the 10 ISO reps, you finish it with 10 regular reps, which is pretty tough after basically doing the previous in SLO-MO.

ISO Speed Hammer - 10 Chin Ups after 10 ISO's 

Day 6, Week 1
Today was a challenge because earlier I filmed and ran 5+ miles at an obstacle course race called the Muddy Brute Challenge. I'll be honest, I was thinking about skipping out on my workout since I was a bit tired after running all day, but I was good, I took a little rest, then went to the gym later in that evening. If you want to check out the video that I created at the Muddy Brute Challenge, click here.

Chisel Endurance - Incline Press Video 

Day 7, Week 1
Total Body Hammer + 10 Minute Hammer Abs

This was a killer workout because I started getting used to the short workouts, and this one was double the amount of time as the other workouts, plus it was tough! On top of that, I had to do abs lol. I was glad to finish the week off strong. It was definitely a challenge, but that's why it's called a challenge right. Looking forward to week 2, feeling strong.

Total Body Hammer + 10 Minute Hammer Abs 

(Video on Side Delt Raises)

So that was a quick run down of my first week. I'm not sure if I can be as organized with the videos every week, but I will definitely do my best. As always, you can see my posts on IG and Facebook as well. If you would like to join me, or get in on my next Hammer and Chisel Online Test Group, feel free to message me here, and I'll get you started. 

Hammer and Chisel reminds me of P90X, but with all new exercises and a whole different structure in how they schedule the workouts. If you like P90X or even CrossFit style workouts, then you'll love Hammer and Chisel, especially if you opt to doing the workouts at the gym using the worksheets. I basically have the worksheets in my iBooks app, and I keep it handy with me along with a timer app. If you are more into bulking and lifting heavy, then I would go with the Body Beast Challenge. 

Looking forward to sharing more of my journey with you, stay awesome!

Related Links:
Hammer and Chisel Challenge, Week 2, Month One

Hammer & Chisel Online Test Groups Forming Now - Contact me! 

How I Manage To Stay in Shape While Filming Races Around The World

Filming at Shale Hill Adventure - Vermont

Well, I'll have you know that it's no simple task, and I can't tell you that I stay committed everyday, but I have a few tricks up my sleeve that I can share with you.

When I travel from race to race, and from country to country, it can get very exciting, but it can also be a bit stressful to my mind, body, and spirit.

EASY EXCUSES

It was so easy for me to say things like:

-  I'm traveling today, so I'll just make this a rest day
-  There isn't enough room in the place that I'm staying so I won't workout today
-  I traveled all day yesterday so I need to catch up on some work
-  I can't find a gym nearby, and I don't want to spend money for an uber/taxi/bus etc to get to one
-  I'm sore today, so I'll just lay in bed

REAL LIFE RIGHT HERE

I'm sure that I'm not the only one making excuses, but yes, its tough but the one thing that I've learned is that if I want to be happy and healthy, and want to be able to mark things off my growing bucket list, that I won't be able to do that if I am fat, sick, and unhealthy. So what do I do? I force myself to get uncomfortable. Is it easy? HECK NO!

MY SECRETS

Let me be upfront with you. There are no fitness secrets out there. It's all about hard work and dedication, and something that most people don't event think about.....finding people who think like you. Yeah, I know...it can be tough to find people to workout with you while you're traveling, but it's not impossible. The first thing to do is just ask people. Huh? Yeah, most people just assume that when people travel, all they want to do is drink, party, and sleep....but I know better because I've met so many people who think the opposite, and all I did was ask.

Interviewing Mr Mouse from Tough Guy - Wolverhampton, England

IT'S ABOUT THE SMALL THINGS

Here are some things that I do to keep me in shape while I travel the world filming races for my cause-related media project:

Learn more about my OCRTUBE Media Project

1.  I take the stairs everywhere that I go, and never the elevator, escalator, or anything that would give me an advantage. Now if I'm at the airport and I'm about to miss a flight, I will get on that fast track thing, but I'm hustling and either running or fast walking, not just standing on the right side watching people walk on the left of me.

2.  When I'm on an airplane or any mode of transportation, I tend to do a lot of calf stretches because my calves can get pretty tight while traveling. So I'll simply straighten my legs (one at a time) as much as I can (benefits of being short I guess), and just rotate my feet, point them up and down, etc. This keeps me moving and my calves loose so they won't swell.

3.  When I have long layovers, I will literally find a small area and do either a short stretch or full body strength and conditioning workout. Sometimes I will pay money to go to the lounge so I can get more privacy, but these people don't know you, and you'll probably never see them again. Plus, you may find someone to workout with you. I've done a quick T25 workout from Beachbody on Demand, and it always just makes me feel good...25 minutes and I'm done.

Hanging out with friends at a hostel in Zurich, Switzerland

4.  Lot's of times I stay at hostels and camp sites. At hostels, there isn't a lot of room especially if you are in a dorm room. So I basically try to look for a nearby gym and ask for a free trial pass, or even find a nearby fancy hotel and pay for a day pass and go to town on my P90X workouts. Working out at camp sites are very easy, there is a lot of space to run and do a lot of body weight resistance workouts. I sometimes will bring resistance bands or my TRX, it all depends if I'm traveling domestic or international. I only travel with one small carry on which can also pass for a personal item. I travel light with only my camera equipment, and a few clothes. Toiletries can always be bought anywhere, so I don't even pack that stuff. I film a lot of races, and just use those free race shirts while I travel, and i'll leave them behind if I feel that it is too much to carry in my pack when going back home. I never pay for check in baggage, NEVER...that's how light I travel =).

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5.  Staying at Airbnb's and hotels are definitely easier and I can never make an excuse to not workout because I have my own room. Unfortunately, because I travel 7 months out of the year, staying at Airbnb's and Hotels are like a luxury to me, it doesn't happen all the time. I will mostly do an Insanity or P90X workout, or simple run on the treadmill. I love it when the hotels have their own gyms, it makes it easier to workout, which I prefer Body Beast workouts at the gym. I do love doing my workouts outdoors, but when I've been outdoors filming races all weekend, sometimes I'd rather just stay indoors.

Hotel Gym Workout - Body Beast

6.  When I travel and stay at places for a long period of time, I tend to explore and find out where the best outdoor parks are. Some of these parks have great running trails with fitness equipment along the running path. I've found other parks to have some amazing outdoor gyms for as low as $1. Being outdoors is definitely what I love the most, so I will always prefer an outdoor park over an indoor gym any day.

7.  You'll be surprised of how many free group fitness classes are out there. I will simply google free workouts and find all kinds of free group fitness classes to attend. Most of these are donation based but it's always worth it. Get a better workout and run to the class instead of using public transportation.

8. When I am out sightseeing or exploring, I try do everything myself instead of using a tour guide or tour company. For one, you save a lot more money, and you will see a lot more because you will be on your own time, and not the time set by the company. Now because you will not book through a company, you may have to look for your own transportation, you may get lost, and you might have to hike longer etc. But if you want to see things off the beaten path, and get fit at the same time, then DIY travel should be on the top of your list.  I normally choose tours or activities that keep me active such as Volcano Hikes, Walking Tours, Bike Tours, and Surf Trips etc.

Concepcion Volcano Hike - Nicaragua

9.  Lastly, if I cannot workout for some reason, or I am literally just being lazy, the least I can do is make sure that I am eating super healthy that day. I mean it's always a good idea to eat healthy all the time, but I'll admit, when I travel...I enjoy eating the local foods and an occasional beer or wine. It's ok to live your life, but remember...you only have one life and one body, so take care of it and moderate the junk foods.

10.  I lied. One last thing. I am part of of an online community of people who I coach. Now even though I coach these people with their health and fitness, it doesn't mean that I am anywhere near perfect. My online community inspires me, motivates me, and keeps me accountable while I travel. They are a constant reminder of why I decided to become healthy and fit in the first place. They remind me that coaches aren't perfect and we need help too. It's so important to find the right people to surround yourself with, and an online accountability community at your finger tips will do the trick, that is if you make it a priority. It's like having you're own personal gym and motivators (cheer squad) everywhere you go. If you need to be a part of one, ask to join my group, it's always free =)

AND THAT'S ABOUT IT

Traveling and getting fit is only difficult if you make it difficult. If you use my tips above as a guideline, it will help your travels be a lot more enjoyable, and you won't miss out on a lot of EPICNESS because you were too out of shape to make it up the mountain.

Make me your Free Coach - Click here!

Safe travels, and I hope to see you somewhere around the world.

Filming in Monterrey, Mexico

Obstacle Course Race Training with P90X

 Obstacle Course Race Training with P90X

I really enjoy talking about this topic because it seems like so many people are confused about how to train for an OCR (obstacle course race), what is the best way to train, which training method is the best, and so forth.

First of all, I don't believe in training for a specific race unless you are already in good athletic condition (not necessarily peak condition), meaning.....you are at your fitness goal whether that be athletic, weight loss specific etc. I have heard so many people say "I need to train for a Spartan Race", and they can't even do one pull up, or bear crawl for 25 feet.  FYI, anyone can finish a Spartan Race, or any obstacle course race, just ask yourself this question: Are you training to compete at an elite level, or are your training just to race for fun and just finish?

Colorado Spartan Military Sprint - Ft. Carson, CO.

Some of the most elite obstacle course racing athletes out there won't even tell you there secrets because they don't want anyone to steal their thunder, and I understand that. But people have to realize that these athletes have been training for years. Most of them have years of cross country running experience! They did not come from years of watching TV on the couch, they worked hard to get where they are, but guess what? They started somewhere in the beginning, they started based on their fitness level. They began their training with building a foundation, learning proper form first, being consistent, building strength and endurance, and through time, they achieved greatness. They didn't start doing tire flips, weight vest and elevation mask training and rope climbs, they did basic movements like squats push ups, jogging, circuit training, and pull ups. People have to realize that you cannot train like an elite athlete, until you are an elite athlete, or at an advanced fitness level. You have to start from the beginning, build your foundation, gain your strength and endurance and if you stay consistent, you will then be able to train like an elite athlete. I've seen so many people trying to do all of this crazy training stuff, and they get injured, it's really ridiculous! Everyone is always looking for the quick solution, fast results, the "hardcore" workout etc. But if you want the BEST results, you have to do things right, you have to be safe, you have to listen to your body. It's not about what you can do in a couple months, it's what you can do for the rest of your life!

Body Beast + P90X OCR Workout - Powerhouse Gym 

For the record, I want all of you reading this to know that I am a Full Time Beachbody Coach. I have been training with all of the most elite Beachbody Fitness programs since 2010. But I do know that Beachbody Fitness is not the only way to get fit and healthy, and definitely not the only way to train for an obstacle course race. What I am saying is that, this is how I train for an OCR, and I have had great results. No, I am no Hobie Call, but I am someone that just started running in 2011. I am also a Top 10% Finisher (sometimes 5% finisher), and a Top 3 AG finisher. I am by no means bragging about my accomplishments, but in order to give advice to people, I believe that it helps to have credibility. There are so many OCR Coaches, Personal Trainers, SGX Certified Trainers etc. who train people for races, but have not even achieved elite status, they have never won any races! So why would you even consider coaching from them? Now yes, they may know a thing or two about sports science, and that helps a ton, but if you know what you're talking about, why not be a product of the product and show people what you know?

Hobie Call and I - Superhero Scramble North FL 2013

I am a product of the product because I am loyal to my fitness programs, my shakeology nutrition, and I present my hard work at various obstacle course races. So the next time you start looking for someone to train you for a race, it's helps to find out what their race resume looks like. And they don't have to be a Hobie Call or anything like that, but I would seriously look for someone who is at least a Top 10% Finisher or a Top 10 AG (age group) Finisher. Because only they know how to make it to the top. They know what hard work is all about, they know a heck of a lot about not making excuses, and how to stay motivated. That's the kind of coach you want coaching you, do you agree?

I have been Obstacle Course Race Training with P90X, and other Beachbody Fitness programs since 2011. When I did my first Warrior Dash in the Carolinas, I was surprised of my fitness abilities because before that, I had already graduated from P90X and the Insanity Program. After the Warrior Dash, I found out that I needed to incorporate running into my workouts, and so I did. I few months after incorporating running into my P90X workouts, I did my first half marathon (I skipped the 5K and 10K's lol) and completed my first half with a time of 1:36.

Warrior Dash World Championship Qualified (2014)

18th Overall out of 250 at WD Chicago

I don't want this blog to turn out to be like a book lol, so I will just share with you some things that I do with P90X to help me train for obstacle race events:


- Weight Vest: I wear a weight vest (no more than 10-15lbs) when I do P90X Plyometrics, Asylum Vertical Plyo, and Trail Running after a workout. (ok, be smart people, if your goal is to lose weight, then you shouldn't be using a weight vest)

-  Sand Bag or Added Weight: In between P90X and Body Beast Strength sets, I pick up a sand bag or a dumbbell (whatever you have) and run for 25m or less. You can run up stairs, tread mill, neighborhood etc. I prefer anything that is not flat =).

- Spartan WOD: I normally do my P90X and Body Strength Workouts on Monday, Wednesdays, and Fridays. I do Insanity, Asylum, T25, Yoga and Spartan WOD's (choose one) on Tuesday, Thursday, and Saturdays. You have to listen to your body. Insanity workouts are #craycray, and so you can easily over train with such workouts. The Spartan WOD's can get crazy too, so just pick and choose based on how your body feels on that day.

 1st Place AG, 6th Overall - Superhero Scramble Miami (2013)

 Fueled by P90X and Shakeology

- Elevation Mask: I don't use this as much as I should, but I try to use this for all of my workouts (strength, cardio, running) especially a couple weeks leading up to a race. If you're training for a sea-level race, this will definitely give you the advantage. If you are from sea-level and training for a race with higher elevation, this will help as well, but keep in mind, you will be competing against locals who are already acclimated to the elevation. I would try to get to the race destination at least a week before race day.

- Outdoors: Take your P90X workouts outdoors, or your garage, or maybe even an open gym like a Crossfit Box. Use the workout sheets or P90X app. Obstacle Course Races are outdoor events, so the more you can get used to training outdoors, the better your body will adjust on race day. Plus, nature is beautiful, enjoy it!

- Running: I like to do my longer runs on my strength days (Mon, Wed, Fri), and shorter runs on my cardio days (Tues, Thurs, Sat).  My goal is to do at least 2 short runs, and 1 long run. I also enjoy doing sprints in between P90X and Body Beast sets if I am not doing burpees, but you can always alternate between the burpees and sprints. Try also doing Parachute Sprints in between sets, that's a good one, as if the strength workouts won't already kick your arse =) Running alone is just friggin boring! =)

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- Burpees: Sometimes I do a 1 minute "run in place" then 30 burpees after each P90X or Body Beast Strength Set. It's important to incorporate cardio into your strength workouts especially if you are training for OCR. Obstacle Course Racing is not just about obstacles, there is a lot of running and cardio involved, so make sure that you are doing this with your workouts.

- Watch the Videos: If you are just a beginner, and you are not familiar with the exercise movements, then it is always recommended that you watch the videos first before using the worksheets, and taking your workouts to the gym/outdoors etc. Once you understand doing the movements properly, then you don't need the videos. But I tell you what, the goal is always to try to keep up with them on the videos. Sometimes I workout without the videos, and it takes me double the time to complete the workout. So if you can finish the P90X workout in the same time frame from the videos, and do all the reps, that's when you know you're a beast!

- Nutrition: I am not a nutritionist, but what I do know is that if you want the best results, you have to focus on 80% nutrition (what your fuel your body with), and 20% fitness (how consistent you train). I know some athletes who don't really have good eating habits, and they claim that you don't need it. I think that's crap! It's not what you do these few months, it's what you do for life. Do you just want to be an athlete for a few months, or do you want to be an athlete for the rest of your life? I choose to be happy and healthy forever, and my Shakeology helps me with that.  It always has, and it always will. You don't have to drink Shakeology, although I highly recommend it, all you have to do is eat a clean as you can, and stick with it. Like anything, it's about consistency!

Try Shakeology Risk-Free - Click Here Now!

My favorite Beachbody Fitness Programs for OCR Training:
(I don't recommend hybrid workouts "combination of the workouts below" unless you have completed each program, or already at advanced fitness levels)
- P90X
- P90X2
- P90X3
- Body Beast
- Insanity
- Insanity Asylum
- Shakeology Superfoods
- PIYO

Insanity Asylum Outdoor Workout

So I hope this helps you understand how you can incorporate P90X into your Obstacle Course Race training program. I highly recommend that you consult your physician before trying any program, and as always, be safe and use proper form at all times. If you would like more information on my P90X Challenge Groups, message me and I'll be happy to get you started!

Related P90X and OCR Links:
- P90X Programs
- Body Beast Program 
- Crossfit versus P90X
- How to do P90X at the Gym
- My Obstacle Course Racing page
- OCRTube.com: a Social Network for OCR Athletes
- Free P90X and Body Beast Workout Sheets

I film OCR events as well, check out my YOUTUBE

  OCRTUBE.com - Focused on helping the sport of OCR grow!

Take the P90X2 Challenge:

P90X Chest, Shoulders, Tris - GYM Workout

P90X - Chest Shoulders Tris - Gym Workout

I have been doing P90X since the first time I started my health and fitness journey back in 2010. What I love most about P90X is that it REALLY works. The workouts are nothing fancy or glamorous. You are not snatching things up or climbing ropes, it's just basic and simple functional fitness, and if done on a consistent basis, P90X can provide some pretty darn amazing results.

As an obstacle racing athlete, I enjoy participating in races which require strength to climb ropes, walls, and all kinds of monkey bar variations. There are barb wire crawls and even crazy fire jumps. So how do I train and prepare for these events? It's simple, I just use P90X and incorporate a lot of running. I see people do all kinds of crazy things like tire flips and other unnecessary exercises. Yes, some of those can help, but it is definitely not required, and not proven that it will even help at a race. You just don't need any of that fancy, bulky, "looks good on video" type of equipment. But hey, if you feel that it works for you, then have at it =).

Get the P90X Workout Sheets Here!

Another thing that I love about P90X is that you can do it anywhere. I especially enjoy going to the gym because sometimes I like to use the equipment to change it up a bit. I recently went to Powerhouse Gym in downtown Tampa and did a modified version of the P90X Chest, Shoulders, and Tri workout. I basically used the worksheet which was uploaded into my iBooks app, and just replaced some of the original exercises with the use of some gym equipment.

Here is the P90X Chest, Shoulders, and Tris Workout Sheet

You will notice in the video below that I used gym equipment to replace some of the push up varieties. I also replaced some of the tricep exercises with gym equipment as well. If you are not familiar with the use of various types of gym equipment, just ask a staff member, or just stick to what the worksheet calls for. I've seen some people bring their laptops to the gym to do P90X, and I really do not recommend it because it may be a liability to the gym owner, plus it would really suck if a weight fell on it. 

I encourage all of you newbie P90X'ers to first do it at home, and once you feel comfortable with all of the exercises, then simply go to the gym and use the workout sheets, or even the Beachbody on Demand (Online Streaming) and just follow it through a mobile device instead of a laptop. 

If you would like to see how I incorporated gym equipment to do the P90X Chest, Shoulders, and Tris workout, you can watch the video here:

P90X Chest, Shoulders, Tri Modified Workout at the gym

If you would like give the P90X Challenge a try, I can definitely assist you with that. Message me here and ask me about my upcoming Online P90X Challenges. You will get all the motivation, accountability, and nutrition advice that you need to get to your goals. Looking forward to meeting you! 

Check out my P90X Gym Workout in Luang Prabang, LAOS

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Hammer and Chisel Challenge - Week 2

Hammer and Chisel, Week 2, Month 1

So last week's post was super long, and I'm trying to keep my weekly recaps short and sweet, but at the same time informative. Feel free to comment on some of the things that you may want to know about the Hammer and Chisel Challenge, and as always, feel free to message me about my upcoming Online Test Groups!

Day 1, Week 2
I was pretty excited to start the week off strong. I didn't get to my workout until late in the evening which seems to be the norm for this challenge =). But today's workout was Chisel Cardio, and what killed me the most other than the HEAT at the gym was the pull ups, and believe it or not the "Side Step Up Kicks" only because it was the last exercise of each round, and it seems like every dang day is LEG DAY! Also, today I felt like I was lacking calories, so this may be something that you will have to play with. If you feel you need calories, you probably do. Don't try to cookie cutter your nutrition. If you need to add more calories, do it. You will begin to find what works for you as you go with the challenge.

Did a 1 mile warm up and 1 mile cool down run.

Chisel Cardio - Most of the moves minus the Forearm Plank Kick

Day 2, Week 2
Today's workout was Hammer Strength which was brutal after doing a 5K Urban Assault Run with my downtown 813 Fit Club. The Urban Assault run consisted of a 12 Days of Christmas Pyramid Workout while running a 5K through downtown Tampa. I could've easily replaced my Hammer and Chisel workout with the UAR, but I made a commitment, so I'm sticking to it.

The online test group assignment asks "what helps me stay on track with my workouts?" That's easy, I stay on track because of the people helping me stay motivated and accountable in the online challenge group, and also with the help of my own personal accountability partner.

Hammer Strength:

Day 3, Week 2
I did Chisel Agility today, and to be quite honest, I was so sore and didn't know how I was going to be able to finish this workout. I previewed the workout and it looked pretty simple, but of course watching, and actually "doing" are two very different things. I got it done LATE at my South Tampa office. I was looking forward to rest day on Day 4 =)

I did not run on Day 3.

Chisel Agility

Day 4, Week 2

REST DAY - I did an easy 5K trail run today at the Wilderness Trail System. I definitely felt sore in the beginning, but started feeling very strong as my run progressed. I can really feel the strength gains from Hammer and Chisel. 

Day 5, Week 2

Today was Christmas, and my Hammer and Chisel WOD was Hammer Power which was focused on "power lifting" movements. Again, I previewed the workouts beforehand and used the worksheets at the gym. The movements always look easy until you actually do them. I learned that the next time I need to add more weight, but I really loved this workout, and as always, it kicked my butt good. I think the most important part about this workout is to really make sure to use proper form. You can easily get injured or throw your back out if you are not careful, so start off slow, put your ego aside, and play it safe. Once you get the moves, you can then up your weights and go harder! 

I did a 1 mile warm up run, and a 2 mile cool down run. 

Hammer Power

Day 6, Week 2

Traveled to Pensacola from Tampa for the holidays and did today's workout with my brother. We did Power Chisel and 10 Minute Chisel Abs. This program is very versatile, you can workout indoors or outdoors. Although I prefer working out at the gym and outdoors, you can get a kick ass workout at home too. Do what you can, but just know it doesn't matter where you workout, just get it done!

I have noticed that this challenge consists of a lot of squats, lunges, and pull ups, which is right up my alley. You can always add the ab workouts (Hammer or Chisel Abs) if you feel that you need more core/abs during the week, which is probably what I will start doing more of in week three.

No run today. 

Power Chisel Workout:

Day 7, Week 2

I did Hammer Conditioning with my brother today. This was the last workout of week 2 and boy was it a "shoulder burner". The workout minus the warm up and stretch was only 25 minutes, but trust me, that was all I needed. I really enjoyed the movements of this workout, especially the renegade row burpees. This workout is a great combination of shoulders burners, cardio, strength, and core. 

I finished Day 7, Week 2 with a nice 6.5 mile trail run at the Univ of West Florida off-road trails. 

Hammer Conditioning:

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Related Links:
Hammer and Chisel, Week One, Month One
Hammer and Chisel Week 3, Month 1

Hammer and Chisel Challenge - Week 5

WHOA! Week 5 of my Hammer and Chisel Challenge is finally over ha ha! Here is how my week went.

Day 1, Week 5
So I had to repeat my 5th week because I literally killed my workouts a lot more than I should've and my gout unfortunately started to flare up. For those of you who know about GOUT, you definitely smell what I'm stepping in right? It hurts! I took advantage of some rest and recovery, and I also did a lot more stretching. Yes, I know, I need more yoga in my life =)

Today I did Total Body Chisel with 10 Minute Ab Chisel. I felt so good that I also did a 4+ mile run. It was a great start of the week!

Day 2, Week 4

Did Hammer Power plus 10 Minute Hammer Abs. So this is all pretty new to me as far as doing abs a few days in a row. I am so used to other programs such as P90X where you work certain muscle groups and allow ample rest in order for your muscles to recover and build. Well, that was classic P90X, I know X3 is a little similar to Hammer and Chisel where some of the workouts are full body workouts back to back, multiple days in a row. All I know is that with Hammer and Chisel, you are constantly killing the leg workouts! So if you are interested in this challenge, keep in mind that your legs are going to be really sore almost every day. But always remember to listen to your body, and take it easy on some days. I feel that the Beachbody Performance Recover drink helps with soreness and gets me ready for the next day. 

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Day 3, Week 4

Chisel Balance was on the menu for tonight! If you've read some of my previous workout posts, balance is something that I am not really good at. It's why I fail a bunch of balance obstacles at some of the obstacle races that I participate in. I constantly am working on this skill, and have gotten much better. It has a lot to do with having a strong core, which is another something that I am working on building back up. 

I worked out in hiking pants tonight, so although it looks like it would be hot to workout in, it wasn't that bad, plus it was a little chilly outside, so it kinda made the house cooler than usual. Oh btw, I leave for Central America tomorrow, so I'll be extending my workout once I set foot in Nicaragua. 

Day 4, Week 5

Oh it's REST DAY today, and I'll be leaving for Nicaragua this evening, so what else is there to do but drink my Shakeology! Oh, and you better believe that I am taking some of my superfoods nutrition with me when I leave the country for almost 2 weeks. I never leave home with it. If you're wondering what I'll be doing in Nicaragua, I'll be filming the Fuego y Agua Survival run, I'll post the video below. 

Day 5, Week 5

I'm in CENTRAL AMERICA!! So when I travel, I don't always have access to a gym or ideal workout surroundings. But the best way to get over these challenges is to just work with what you have. You may not get the same intensity because of the lack of equipment, but it's a lot better than doing nothing. 

Hammer and Chisel Workout Sheets - Click here!

Today's workout was ISO Speed Hammer, and I used everything from a couple adjoining bunk beds to my own Patagonia duffel bag. I even used my laptop case for the exercises that required less weight. Again, I may not achieved the same burn factor that I am normally used to, but it's all about "showing up" and not making excuses. But hey, I do have my bad days too, but that's why I have a personal success partner and an online accountability group to kick my ass when I start feeling lazy. If you don't have a support group like this, message me and you can be a part of mine! =) 

Day 6, Week 5

It was a long day today. I was at San Jorge waiting on a ferry to take me to Ometepe Island (where the Fuego y Agua Survival Run will be). A neighboring boat capsized and the ferry service was delayed for about 6 hours, it royally sucked lol. But I had fun with some of the locals and had the opportunity to just appreciate the scenery. Nicaragua is an amazing place!

Taking my local friend out to lunch and enjoying the 

scenery at San Jorge, Nicaragua

Day 7, Week 5

Today I woke up to an amazing traditional Nicaragua Breakfast. Soon after I rented a scooter to explore Ometepe Island. I did Total Body Hammer for today's workout. I didn't go hard at all and again had limited equipment. I used my Patagonia pack for most exercises that required dumbbells, and I did lat push ups to replace the pull ups, and again my laptop bag for the del flys. =) #WhateverItTakes

Btw, did I mention how beautiful Ometepe Island is? I have to really thank my Beachbody Business for allowing me the freedom to travel and live my passion. Working out in another part of the world and seeing so many amazing places is something that I never thought I would be able to do. 

Another week done, and I'm a "happy camper" =) 

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Here's the video that I filmed and edited. It was probably the TOUGHEST race I ever had to film. Hiking up Volcan Concepcion was a workout in itself, but the views made it all worth while. Enjoy the video, and I'll see you somewhere around the world! 

Watch Video - Fuego y Agua Survival Run Nicaragua 2016

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Hammer and Chisel Challenge - Week 3

Hammer and Chisel Challenge - Week 3

Yes!!! Week 3 of my Hammer and Chisel Challenge is done! =) Here is my quick wrap up of how my week went. Btw, I am visiting my parents and family in Pensacola for a few weeks, so most of my workouts were done at my parents house while they happily watched =)

Day 1, Week 3
Workout of the day was Total Body Hammer. I have to admit, I had to up my game on my Military Press because the girls on the videos were killing it while I was struggling. I did feel my shoulder tweak a bit, so I had to tone it down a bit during the shoulder exercises. As always, the bulgarian split squats get me all the time, but I feel my legs getting much stronger.

Total Body Hammer (quick clips)

Day 2, Week 3

We had a choice between Chisel Agility and Master's Cardio, so I chose Chisel Agility since it was a longer workout, also because I wanted to see if I progressed since the last time I did it, and I was quite impressed that I did much better. This workout required no equipment, and of course it was a leg burner. This workout can be pretty easy, but in order to get the full benefits of the workout, I would recommend making sure that you are doing the movements correctly, and go as low as you can with the squats. Go for more reps once you master the moves. 

Chisel Agility (quick clips)

Post Workout Salad from Everman's Pensacola

Day 3, Week 3
Max Hammer Strength and 10 Minute Hammer Abs was on the menu today. I definitely went up in weights this time, and legs getting stronger by the day. The ab workouts are where I struggle, I have to work on my core.

Max Hammer Strength + 10 Minute Hammer Abs (quick clips)

Get the Hammer and Chisel Workout Sheets here!

Day 4, Week 3
REST DAY!!!! I took a break from doing any type of strength workout but got a nice 5+ mile run in. I've been running a lot during this challenge in preparation for my first road marathon which I will be running the Disney Marathon on January 10th, pretty excited!

Sporting my Over-sized Bubba Gump Shrimp Hat

Day 5, Week 3

Today was Total Body Chisel and 10 Minute Ab Chisel. I struggled with the "step up cross overs", but I'm determined to get better at them. Pretty cool, this was my first workout of 2016 =) Abs, well you know, it was tough, but I finished strong. I did a 2+ mile run earlier in the day before my workout. Shakeology has definitely been a LIFE-SAVER during this challenge! 

Get Shakeology Samples here:

Total Body Chisel (quick clips)

Day 6, Week 3

I finally did the Master's Cardio Workout today. I was actually happy to know that it was only 17 minutes because I've been so sore, so I felt that my body needed a break, so 17 minutes didn't sound so bad. The workout did not require any weights, and although it was only 17 minutes, the exercise movements required a lot of reps, 30 to be exact. I also did a trail run early in the morning, you can check out the video below =) 

Master's Cardio (quick clips)

4+ mile slow paced trail run 

Trail Run Video from UWF Trails - Pensacola, FL

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Day 7, Week 3

Today's workout was ISO Strength Chisel. When you watch this workout, you're like "oh, it doesn't look that bad" but watching and doing are two completely different things! This workout has about 11 exercises, each exercise entails 10 reps plus an extra rep which you hold for 10 seconds. The 10 seconds really doesn't sound like much, but you definitely feel it, especially toward the end of the reps and the workout. I killed a couple servings of my Beachbody Performance Recovery Drink after this bad boy. 

ISO Strength Chisel - Push Up ISO

And that's it guys, that's a wrap. Stay posted for WEEK 4! 

Are you ready to take on the Hammer and Chisel Challenge? Message me here to find out when my next Hammer and Chisel Online Test Group begins, you'll receive FREE coaching and motivation from me. Chat soon! 

Related Links:

Hammer and Chisel Challenge Week 1, Month 1

Hammer and Chisel Challenge Week 2, Month 1

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