Are you looking for a workout to start training for an upcoming Spartan Race or other obstacle course race event? Here is a good one to try out. As with any training program, it's all about consistency, listening to your body, using proper form over speed, nutrition, and not over-training.
As a Full-Time Beachbody Coach, I have helped many people accomplish huge health and fitness goals, as well as conquering an obstacle course race. I consistently host online fitness challenges specific to elite Beachbody Fitness, running, and cross-training. Feel free to message me, and I would be happy to assist you with your goals.
Starter Spartan Workout:
WARM UP
- Jog for 5 to 10 minutes or Jump Rope 3 to 5 minutes
MAIN SET: (3X)
- 10 Burpees
- 10 Crunches
- 30 Second Plank
- 30 Second High Knees
- Run/Jump Rope 2 minutes
- Recover 1 minute
COOD DOWN STRETCH
Check out one of my OCR Beach Workouts incorporating Beachbody Fitness:
Do you need some heath and fitness motivation? What about some FREE accountability?
That's what my OnlineFitness Accountability Group on Facebook is all about. I understand the lack of motivation and encouragement everyone can have, I've been there! There are only a small percentage of people who consider themselves as self-motivated, and I was not one of them. It took me some time, but I surrounded myself with some amazing and positive people. People who actually cared about my success, and now I'd like to pay that forward by helping you!
Who can join?
Anyone and everyone! We have a mix of beginners to elite athletes, from Crossfit gurus to Zumba Instructors, and from yogis, P90Xers to Ultra-Marathoners. We even have people who just want to eat healthy! My online group is for everyone! It doesn't matter if you are fit or not, my goal is to create a positive atmosphere for anyone who only wants their best life now.
So what are your goals? It's good to know what you want to accomplish.
- Lose weight
- Become a better athlete
- Tone up
- Bulk up
- Eat Healthier
- Get motivated
Do I have to sign up for anything?
You don't have to do anything that you don't want to =) All you have to do is get a FREE Team Beachbody Membership by clicking here, and you will get added to my Free Fitness Accountability Group on Facebook. This allows me to be your Free Coach and offer you tips, motivation and advice. No products are ever required to purchase, it's up to you, if and when you want to invest in your health.
How do I connect with you on Facebook? Right here =)
What can I get out of joining?
- Free motivation
- Free accountability
- Free tips and advice
- Meet other like-minded people
- Free workouts
- Free healthy recipes
- Free invites to exclusive fitness challenges and test groups
- Free giveaways
- Free online chats with other members
and more!
Ok, I need this, how do I begin?
It's simple, just get your Free Team Beachbody Membership here, then message me on Facebook. I will then add you to the group, and introduce you to everyone, it's just that simple =)
Can you help me accomplish my health and fitness goals?
Yes, I will send you a Free Fitness Program Assessment, and based on that, I will give you some options that can assist you with your goals.
Looking forward to meeting you!
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I had a blast at the Savage Race which was held at the Little Everglades Ranch in Dade City, FL on March 28th and 29th, 2015. This was the very same property where I did my very first Tough Mudder, and hosted my first TEAM RUN with my team Team Dynasty OCR, so it was nice to come back. I ended up running 9+ miles filming the event, running the course, and hanging out with some amazing OCR (obstacle course racing) people.
WATCH FULL RACE VIDEO BELOW!
With Margaret Schlachter, Author: Obstacle Race Training
Savage Race does a really great job with their course map, entertainment, and festival layout. They are well-organized, and the staff were very nice and accommodating. It was a 7 mile course with about 26 high-quailty obstacles. That's what I really like about SR, and what I have noticed about their events from the very beginning, they don't just put up rinky-dink obstacles, they are very well-built and well thought out. I would have to say that the Savage Race fits right into my TOP 3 Obstacle Course Race companies of all time. So if you haven't done a Savage Race, then what are you waiting for, you're going to love it!
Here is the Full Race video that I made, it's 7 miles in under 7 minutes! If you need some race motivation, or need assistance in training for a race, please feel free to message me. I am a Full-Time Beachbody Coach and I can give you some Beachbody Fitness Options that can be very helpful during your journey, it has sure helped me =).
I'm always researching ways to improve my speed and distance with running. Being an OCR athlete, it is always good to change up your workouts, and find out what other athletes are doing. Just as a reminder though, just because it works for someone else, doesn't mean it will work for you. It's best to work with a Running Coach to get the best advice according to you.
Sprints with my Father
Here are two simple Sprint and Distance Running Interval Workouts that can help you with gaining more speed. I highly recommend that you do this workout at a track location. I have done this workout plenty of times, and I have to personally tell you that it has worked for me, and I hope that it will work for you.
SPRINT:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- Quarter mile sprint (or 1 lap around track), 60 to 90 second jogs after each sprint: Repeat 5X
- Half mile sprints (or 2 laps around track), 2 to 3 minute jogs after each sprint: Repeat 3X
- One mile cool down, easy pace
- Whole Body stretching
DISTANCE:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- One mile sprints (or 4 laps around track), 1 to 2 minute jogs after each sprint: Repeat 4X
- Two mile cool down, easy pace
- Whole Body stretching
*Workout provided by the US Navy SEAL Guide to Fitness and Nutrition
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Y Get Dirty Mud Run - Foley, Alabama (March 21st, 2015)
Where I am from in Tampa, Florida, there are a lot of mud runs and obstacle course races to participate in. Almost every weekend there is an event that you could run, it's almost like there is no OFF SEASON! It's a little different around Northwest Florida and the Panhandle area. But one day I was hanging out with my brother in Pensacola (my hometown) and I asked him if there were any events coming up, and he told me about the Y Get Dirty Mud Run. The "Y" stands for the YMCA.
Watch the Full Race Video below!
I originally had plans to attend an event in Central Florida, but was not able to make it, and so without any other plans for the weekend, I decided to make a point to check out the Y Get Dirty Mud Run and see what it was all about. I normally try to either run or film an Obstacle Course Race event every weekend if I can when I am not spending time with my family, daughter, or traveling somewhere around the world.
I woke up around 6:30am and started getting my GoPro equipment ready. From Pensacola, it's takes about 45 minutes to Foley, Alabama where the Y Get Dirty Mud Run is located, so it was pretty close. I arrived around 7:45am at the Graham Creek Nature Preserve in Foley, and the property looked untouched and clean =), at least for now it would be.
The event was organized by the Snook Family YMCA and the proceeds benefited the Y Campaign for Youth and Families. From the moment I introduced my self to the race director/organizer, I believe her name was Mykala, I had a very good first impression of the YMCA team, and the people who were running it. Even the volunteers were very helpful.
It was probably the smallest mud run that I've ever attended. There were only two waves. One elite wave at 9:00am which was 4.5 miles, and a Fun Run 5K at 9:30am. There were no chip timers, so they were pretty old school and used a timer at the finish line and gave out placement cards as the runners flew in through the finish line, and trust me, there were some really fast runners. Top Runners and Top Teams were awarded prizes which were nice little baskets of all kinds of things. I didn't see what were in them, but all I can say is that it must have been put together by a girl because it looked all pretty =)
I ran and filmed with the first elite wave, and went back and took as much footage as I could from the Fun Run as well. I ran about 8+ miles that day, but I loved every minute of it. This is one of the reasons why I love what I do because I can run and get some exercise, and also motivate and coach people while they are racing. It's something natural for me as a Beachbody Coach, so I enjoy doing this at the events.
A lot of people ask me why I film and attend races almost every weekend, and how I can afford to do it. Not to turn this into a book or anything =), but I started OCRTUBE.com which is a network portal for OCR (obstacle course racing) athletes to meet and network with each other, it's also a website for me to showcase my racing videos. The mission for OCRTUBE.com is to help the sport of obstacle course racing grow worldwide. I tend to to focus on more race motivation versus news and drama. I really don't care about what goes on with anyone's business, my focus is to get people off the couch and start living the active lifestyle, and that's what I focus on with my OCRTUBE.com project, as well as my Beachbody Coaching business, which is my full time gig. I am currently a Star Diamond Beachbody Coach, and help people with all fitness levels from weight loss goals to becoming a better athlete.
So without further ado, here is the video that I made from the Y Get Dirty Mud Run in Foley, Alabama. I had an absolute blast, and I definitely plan on coming back one day!
Y Get Dirty Mud Run - Foley, Alabama 2015 (Full Race with Elite and Fun Run)
Many people enjoy eating high-protein foods because they believe that protein will make them grow big and strong. Is that what you think? Let's take a look at what protein really does.
Unlike carbohydrates and fats which contain only carbon, oxygen, and hydrogen, protein also contains nitrogen and other elements essential for life. Proteins are made up of several amino acids which are building blocks that are hooked together. Although there are many different amino acids (at least 20), only 9 are called essential amino acids because the body cannot make them; they must be obtained from the diet. That's why we must eat protein to take in the essential amino acids.
How much protein should I eat?
Most people consume about 150 to 200 grams of protein each day which is more than enough. Protein needs are determined by the following factors: age, body weight, and activity level.
Many athletes think that if they eat more protein their muscles will get larger, but this is false. Excess calories from protein can be converted to fat and stored. Not only that, the liver and the kidneys are put under a lot of strain when processing large quantities of protein.
How much protein do I need?
Suppose you weight 175 pounds and are doing both extreme strength and endurance training. Your protein needs would be 0.6 to 0.8 grams per pound of body weight. Check out the examples and how to calculate your protein needs below:
Protein Requirements for Strength Training:
Research has shown that the protein needs of strength athletes and endurance athletes are quite similar. The calculations are the same as the above.
The excess protein in an athlete's diet, not required by the body, is often around 100 grams per day. Because muscle is 20% protein, the additional 100 grams of protein per day should result in a gain of 500 grams of muscle per day, or about 1 pound of muscle per day.
Concerns with Very High Protein Intakes:
- Increases the work load of the kidneys and in the extreme cases result in kidney failure. In some individuals this practice has resulted in hypertension.
- Can be dehydrating especially during endurance events if additional fluids are not consumed.
- High intake of free amino acids may cause diarrhea and abdominal cramps.
- Creates imbalances of the essential amino acids.
*Information provided by: US Navy Seal Guide to Fitness and Nutrition Try Shakeology Super Sampler!
Welcome to the digital age of fitness. Yes, there are many online fitness programs, apps, and youtube videos, but there is nothing like Beachbody on Demand Challenge Pack, and here's why:
- The Beachbody on Demand Challenge Pack has over $1500 worth of "full programs" and bonus workouts with more getting added every month.
- The Beachbody on Demand Challenge Pack is not just about fitness, it's about nutrition too. You will recieve a 30 day supply of Shakeology Nutrition. You can workout all you want with other online fitness programs and apps, but if your nutrition is not on point, the results will not happen.
- The Beachbody on Challenge Pack also includes the support and motivation from your very own Personal Coach. It's not just about watching videos, it's about having access to a real person that can help you when you need it most.
Beachbody on Demand - Now Available!
- The Beachbody on Demand Challenge Pack also has Personalized Meal Plans, Message Boards, VIP Access to exclusive videos from Celebrity Trainers, and an Online Super Gym to help you track your progress.
- The Beachbody on Demand Challenge Pack will give you an exclusive invitation to join an Online Challenge Group with others who have similar goals as you, so you won't have to workout on your own. You'll get support from not just your Free Coach, but others who are taking on the challenge.
- With the Beachbody on Demand Challenge Pack, you won't be locked down to just one program. With full access to the premium digital library, you can switch out your workouts, create your own schedule, and you'll never get bored.
- The Beachbody on Demand is all digital, which means as long as you have an internet connection, you can workout anytime, anywhere. No more DVD's, it's all on your laptop or mobile device, it's just that simple.
So what are you waiting for? Get started today!
HOW TO I GET STARTED?
It's simple, get your Beachbody on Demand Challenge Pack by clicking here! As soon as your Challenge Pack arrives, please message and add me on Facebook so that I can add you to my Exclusive Challenge Group, you'll love it.
I just finished the Insanity Max 30 Challenge and so I am currently doing HYBRID WORKOUTS and decided to try the Upper Fix Extreme from Autumn Calabrese's newest workout program, the 21 Day Fix Extreme.
The workout has you using a couple set of weights (one set of light weights, and another set of heavy weights), as well as a resistance band which is not included in the program unless you purchase the deluxe program. If you don't have resistance bands, you can get them here.
In my opinion, it wasn't as hard as I thought it would be, but like anything, it's all in how hard you push yourself. This was my first time doing this workout, so I was simply trying to figure out what they were doing and making sure that I was doing the exercises correctly which is very important. I actually didn't even have a band with me at the time, so I substituted the band movements with a variety of pull ups. That's the one thing that I would say is a negative about the 21 Day Fix Extreme Program, there are no pull ups. When I begin my 21 Day Extreme Challenge, which I plan to very soon, I will most likely incorporate the pull ups into some of the band exercises.
There are two nutrition plans: the Extreme Nutrition Plan, and the Countdown to Competition Plan, I plan to do the latter which is really focused on carb depletion and helps get you super lean.
Here are the movement list for Upper Fix Extreme: Every movement is 1 minute starting with heavy weights, then finishing the last 30 seconds with light weights. Resistance Band movements are as described below. Rest in between each circuit and round.
WARM UP
ROUND 1 (2X)
- Full Push Up to Half Push Up (30 sec Full, 30 sec Half)
- Wide Grip Lunge (30 sec heavy weight, 30 sec light weight)
- Chest Flys (30 sec heavy, 30 sec light) if you are at the gym, you can use a bench to get more full range of motion
- Band Lat Pull Down (30 sec single arm, 30 sec both arms) if you are at the gym, you can use the lat pull down machine
ROUND 2 (2X)
- Military Press (30 sec heavy, 30 sec light)
- Twisted Abs (30 sec heavy, 30 sec light)
- Post Delt Fly to Hold (30 sec fly, 30 sec hold)
- Dolphins (1 minute)
ROUND 3
- Hammer Curls (30 sec heavy, 30 sec light)
- Tricep Dips to Leg Up Dips (30 sec legs down, 15 sec right leg up, 15 sec left leg up)
- Isolated Curls Right Arm (30 sec heavy, 30 sec light)
- Kickbacks (30 sec heavy, 30 sec light)
- Hammer Curls (30 sec heavy, 30 sec light)
- Tricep Dips to Leg Up Dips (30 sec legs down, 15 sec right leg up, 15 sec left leg up)
- Isolated Curls Left Arm (30 sec heavy, 30 sec light)
- Kickbacks (30 sec heavy, 30 sec light)
COOL DOWN
I really like this workout because it works out the whole upper body. If you like pull ups, I would recommend doing a variety of different pull ups instead of the resistance band exercises. You can do one pull up variety the first 30 seconds, then switch to another pull up variety the last 30 seconds.
Are you ready to take the 21 Day Fix Extreme Challenge? I have some upcoming challenges, simply message me, or get the 21 Day Fix Extreme Challenge Pack here. As soon as you get your Challenge Pack, please message me here on Facebookso that I can add you to my exclusive 21 Day Fix Extreme Challenge Group so that you can meet and workout with others.
Stay active my friends! =)
21 Day Fix Extreme
Take the 21 Day Fix Extreme Challenge - Free Coaching from me!
The BattleFrog Central FL was held on March 14-15 at the Rock on Adventures Ranch. This was my second BattleFrog Series event, and I would have to say that this company definitely puts out a great race. The event hosted elite waves from a 15K distance, 5K's for everyone, a College Dash, a kids race, and even an extreme race for the strong-willed, super human endurance athletes, BattleFrog Series has something for everyone.
I spent all day filming the 15K elite and open waves, so I probably ran almost a half marathon on Saturday first filming the elite start and finish, then going out on the course to film everyone else. It takes a lot of strength and endurance to film these races because I am out there longer than most athletes, and crossing the finish line multiple times. I have to give it up to Beachbody Fitness for keeping my health and fitness on point to do what I do.
I have been filming and running OCR (obstacle course racing) since 2011, and I have a lot of people always asking me what I take out there when I am filming races. Here is a quick list of what I typically take with me when I am filming the races, and not running competition:
Foods and Hydration:
- CamelBak for hydration (depending on the distance of a race, I will add a little P90X Recovery Mix into my camel bak for added electrolytes and calories)
- Liquid calories like Vega Sport Gels
- Cliff Bars and even Peanut Butter sandwiches on wheat
- Mustard Packets to help with cramps =)
Equipment:
- At least 2-3 GoPros
- GoPro Stick for extended shots
- 1 Extra GoPro Battery
- 1 GoPro Head Strap
- iPhone with waterproof cover (for emergency purposes and course map)
The above can change anytime depending on the race, but that's pretty much it. I try to bring the least amount of items so that I can run fast when I need to so that I can keep up with the faster athletes.
Now for the video. Check out the video that I made, and feel free to comment below what you thought of the event, your toughest obstacle, overall experience, and the type of training that you are currently doing.
BattleFrog Central Florida - 2015 (Full Race)
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Do you need some OCR and Fitness Motivation?Connect with me here, and I'll add you to my exclusive fitness group on Facebook. I understand how motivation and accountability can play a key role in life and training. Beachbody Fitness along with OCR has changed the game for me, and I am just paying it forward, and I'd love to help you.
See you at the next race, and stay active my friends!
Get started with your Fitness Journey with the Beachbody on Demand Challenge
($1500 worth of Digital Fitness along with Nutrition and Support)
The SPARTAN CRUISE is a deluxe Caribbean Cruise that featured a Private Island Race; the first in Island Spartan Race! Spartan founder Joe De Sena challenged the world’s best athletes to get on board with him and 1,000’s other Spartans for a truly special weekend adventure.
The Race is a Spartan Sprint distance and the first ever on a Private Caribbean Island. According to many of the athletes who attended, the 3+ Miles and 15+ Obstacles was fun and challenging, suited for all levels of Spartan racers; from first timers and veterans alike.
Check out the video that I edited for Coach Jay Flores, who provided the video footage for me since I was not able to attend. Coach Jay ended up placing in the TOP 20 Overall, and his footage was amazing!
Team Dynasty was founded in Tampa, FL in 2010. What started as a small Beachbody Coaching team of less than 5 people, has now grown rapidly to an amazing 35,000+ coaches in 2015, and growing more and more every single day. Team Dynasty (aka the Bombshell Dynasty) is part of a huge mission, which is to “Help End the Trend of Obesity” all over the world. Our family of coaches have many specialties and have helped hundreds of thousands of people change their own lives in only a few short years.
First Team Run - 2011
Then one day in the spring of 2011… a few members of the team decided to take it to the next level, and started taking the popular home fitness programs such as P90X, Shakeology, and Insanity to the real test. They were not only focused on looking good in front of the mirror, and feeling healthy on the inside, they wanted to test what they’ve trained so hard for. In a nutshell, they wanted to go PRIMAL and play outside, like our ancestors. This was the beginning and Team Dynasty OCR (Obstacle Course Race Team) was born.
Team Dynasty OCR was founded on the basis that we were all meant to be athletes, to not just look and feel good after finishing a workout or program, but to challenge ourselves, and to test our true overall fitness level with endurance specific sports such as Obstacle Course Racing (OCR). OCR is becoming the fastest-growing sport which invites all fitness levels from the couch potato to the extreme elite athlete.
Tampa Special Ops Spartan Sprint - 2015
Our mission is to continue to “Help End the Trend of Obesity” and also to introduce the world to the sport of Obstacle Course Racing. If we can make fitness fun, we know that more and more people will get involved. This is what Team Dynasty OCR is all about.
Team Dynasty at Beachbody Coach Summit - Las Vegas
"It's not just about OCR, we teach and educate our members and coaches how to become leaders and how to gain physical and financial freedom so that they can have the means to pay it forward to the global community"
If you are new to the sport of Obstacle Course Racing, or even a veteran, and you would like to experience the TEAMWORK that our team is known for, please connect with us on Facebook, and stay in touch with our events.
Are you interested in taking a huge part of our success by becoming a Coach on our team? Please contact me, and I will get you started on a path to health, fitness, and financial success, and show you how you can make it a lifestyle. Looking forward to hearing from you.
Who can join Team Dynasty OCR:
Anyone can run with our team. It doesn't matter if you're a couch potato or an elite athlete. Our team prides itself as one of the best examples of TEAMWORK. We will never leave a teammate behind, and we will always cross the finish line together....in everything that we do!
Age is just a number! My father (70 years old) and Team Dynasty OCR Coach
Other Team Dynasty OCR Projects:
- Free Beachbody Fit Clubs
- Social Events
- Obstacle Course Races
- Running Events
- OCRTUBE.com, a FREE community for OCR athletes around the world
Hailed to Shaun T as one of the "hardest workouts that he's ever created", there is no doubt that Max 30 Friday Fight Round 2 is tough. But it's not really that the movements that are difficult, it's the fact that each movement is ONE MINUTE LONG, so if you are going hard, it will be pretty easy to MAX OUT early on unless you are pacing yourself.
I am so happy that I finally graduated from Insanity MAX 30! 60 days of brutality from Shaun T ha ha =) But I feel so much stronger, leaner, and glad to say that I have another Beachbody Elite Program under my belt! That's what I love about Beachbody, they are always coming out with different programs, so you will never get bored. It's not about the 21/60/90 day program, it's truly about making it a lifestyle.
This workout is of course 30 minutes long which includes a warm up, 3 rounds, and a cool down. Get ready for a fast-paced workout, and keep your E&E (Energy and Endurance Pre-Workout) on hand!
Here's the Max 30 Friday Fight Round 2 Movement List:
WARM UP: (1 min each movement, 2X)
- Med Ball Twist
- Hop Hop Knee
- Mountain Climbers
- Hit the Floor
- Plank Walk
Warm Up - Friday Fight Round 2
ROUND 1: (1 minute each move)
- Iron Legs
- Floor Hops
- Scissor X
- Plank Jacks
- Plyo Hook Lunge
- Hit the Floor Tuck Jumps
- Free Runners Left + Right
- Power Jump Dive Push Up
- Ski Down Abs
- Lat Push Up
Round 1 - Friday Fight Round 2
ROUND 2: (1 minute each move)
- Low to High Switch Kicks
- Slap Back Jumps
- Plank Jack Taps
- Jab Speed Bag right +left
- Plank to Squat
- Lunge Punch Kick
- Genie Tuck Jumps
- Wide Burpee Jump
- X Abs
- Tricep Push Up Jacks
Round 2 - Friday Fight Round 2
ROUND 3: (1 minute each move)
- 10 and 2 Punch
- 8 Jabs 2 Diamond Jumps
- Burpee Punch Alt left and right
- High Knee Abs
Round 3 - Friday Fight Round 2
COOL DOWN
I am currently hosting Insanity MAX 30 Online Challenge Groups! It's a great way to get the BEST results from a Beachbdy workout program. You will be added to an exclusive TEST GROUP on Facebook and meet other challengers, and you will get all the motivation, tips, and advice from me as your Coach, as well as from other people in the group. It's very simple, just follow the instructions below:
- Buy the Insanity Max 30 Challenge Pack (choose from the options below) Insanity Max 30 Challenge Pack Insanity Max 30 Kickstart Challenge Pack (includes the 3 Day Refresh to jump start your nutrition, highly recommended)
- As soon as you purchase your Max 30 Challenge Pack, add and message me on Facebook so that I can send you the Exlcusive Invite to my Challenge Group.
- Get ready for BIG CHANGES! =)
