Hammer and Chisel Challenge - Week 4

Hammer and Chisel Challenge Recap - Week 4

WAHOO, Week 4 of my Hammer and Chisel Challenge was a blast! I guess knowing that I am half way done with this challenge gets me even more EXCITED =) I can honestly say that this is definitely one of my top programs for sure. And one more thing before I recap my week, if you're thinking about doing this challenge (ask me about my upcoming online test groups) then be prepared to murder your legs, because LEG DAY is pretty much every day! =)

Day 1, Week 4
Today's workout was Chisel Balance and let me tell you this, I totally suck at balance! I know that I'm getting better, but this is something that I have to continue to do, or I will lose the skill almost immediately. Just like a lot of the H&C workouts, this one was a leg burner!

Chisel Balance - Up and Downs + Split Squat Jump


Day 2, Week 4
 One thing to always remember, and something that I continue to remind my challengers is that you are not in competition with anyone but yourself. Just show up every day, and results will happen. Today's workout was Max Hammer Strength, and as you can see, I am working my dinky little calves!

Max Hammer Strength

Hammer and Chisel Review

Day 3, Week 4
Today's workout came late today because I spent all day with my family. I did Chisel Cardio and struggled with the Forearm Kicks. My flexibility has gotten better, but my hip flexors were burning! I may have to throw in some yoga workouts to help with more of these types of movements. Sleep is something that I lack and desperately need. I typically get about 5-6 hours per day, I would do better if I killed 8 hours a day =).

Chisel Cardio - Dumbbell Swings

 Hammer and Chisel Workout Sheets - Click here!

Day 4, Week 4
Today was supposed to be my REST DAY, but I'll be running the Disney Marathon this Sunday, so I decided to take my workouts all the way through, but also taking it easy so that I won't be over-trained for the marathon. I ended up doing ISO Speed Hammer and it was only 25 minutes! Pistol squats need improvement, but I know I'm getting better because my legs feel much stronger.

 ISO Speed Hammer


Day 5, Week 4
I arrived in Orlando today in preparation for the Disney Marathon, checked into my Airbnb reservation and went to town on my workout which was Hammer Power and 10 Minute Hammer Abs.

Hammer Power


Day 6, Week 4 
So today I simply took a rest day and attended an amazing Beachbody Super Saturday event at the Hyatt Regency Grand Cypress. I will be adding my missed Master's Cardio Workout to the end of my challenge date to ensure that I complete all the workouts for the challenge. Just a general rule of thumb that I use when I am doing a challenge: If you miss one workout, you add a day. If you miss two workouts, you can re-do the week, or simply add the missed workouts to the end of your challenge. Whatever works best for you =).

Beachbody Super Saturday Orlando

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Day 7, Week 4
Disney Marathon Day =) Today I ran my very first marathon, you can check out my video below =) Hammer and Chisel resumes after my full recovery ha ha! All I can say is that I got my but kicked running 26.2 miles, but I embraced the challenge and plan to do more in the near future.

Disney Marathon Experience:

You can read my quick blog post on the Disney Marathon here.

Related Posts:
Hammer and Chisel Week One
Hammer and Chisel Week Two
Hammer and Chisel Week Three
Hammer and Chisel Week Five


Choose your own Challenge - Free Coaching from me!

My DISNEY MARATHON Experience in 2 MINUTES

Watch Video Below

I signed up for my very FIRST MARATHON about 8 months ago, and I chose the Walt Disney World Marathon! I had an amazing experience, but that doesn't mean that I didn't struggle. Although I decided to run this challenge for fun, it still kicked my butt! Prior to this race, I have never ran 26.2 miles before. I think the most I've ever ran was about 21-23 miles, which killed me.

I am more of a trail runner, but something just intrigued me about this race, so I decided to add it to my bucket list, and it was one of the best decisions that I've ever made. It taught me about my limits, what I need to work on, and how strong I am mentally.

My First Marathon!

I finally understand what it means by "hitting the wall", because by mile 20 I started to feel like crashing. By mile 22, I didn't know if I could go on! Yes, quitting did cross my mind, but I didn't let that take over, I blocked the pain, and kept on going. From the 22nd mile, it became all mental for me, and I made it and crossed the finish line! A big, huge thanks to couple things: mustard packets, Beachbody Performance Hydrate, GU's, and the motivation from complete strangers throughout the course, it was so helpful!

So I made this quick 2 minute video on my 26.2 miles that I did on January 10th, 2016. #WDWMarathon, I will be back! =)

My Disney Marathon Experience in 2 Minutes

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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

Start your journey today - Choose your Challenge!

TOP 5 Things to Know About Cafe Latte Shakeology

I don't know about you, but I'm a coffee drinker, always been! But I also love my Shakeology, so here's to getting in my coffee and superfood nutrition all in one serving! Cafe Latte Shakeology is here!

Cafe Latte Shakeology’s Top 5 Q&A

1. Does Cafe Latte contain more caffeine than the other Shakeology Flavors?

Surprisingly, NOT AT ALL! The caffeine levels are exactly the same as they are in all of the other Shakeology flavors, so even though it tastes like coffee, Cafe Latte contains less than 75% less caffeine than an 8 oz cup of coffee. 

2. How does it taste?

It tastes absolutely amazing! It’s incredibly rich, robust, and creamy with hints of Cafe and notes of Latte. It really tastes just like a frozen coffee drink that you would get from a coffee shop, but Cafe Latte Shakeology has dense superfood nutrition as well, you can’t get that from Starbucks =) 

3. What makes Cafe Latte so special?

Well, it’s formulated with WHOLE Coffee Fruit, which is a coveted superfood powerhouse that’s native to regions of Mexico and India, pretty cool huh! Coffee fruit is the red fleshy fruit that surrounds what we know to be the coffee bean! Not only does Cafe Latte taste amazing, but the use of the entire plant also minimizes Shakeology’s carbon footprint. 

4. What if I don’t want to give up some of the other Shakeology flavors that I love?

Check this out, there will be the BARISTA TRIPLE COMBO PACK which will include 24 single-serving packets of Cafe Latte, Vanilla, and Chocolate, so you can mix and match your shakes like a true barista =) 

5. When does it launch?

January 11th!!! So exciting right =) Stay posted here or sign up here to get updates and be among the first to get a hold of this goodness!! 

I'll be starting an Online Cafe Latte Test Group along with some optional workouts. Contact me here to find out when my next test group begins. Or just stay posted here for the direct links for purchase!

Me and Shakeology Co-Creator Darin Olien

Try the Shakeology Sampler!

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:

Are you ready to take on the Hammer and Chisel Challenge, ask me about my upcoming online test groups, you will receive FREE online coaching from me, and motivation from others who have similar goals as you! Message me here!

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

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! 

New Years Fitness Challenge - Free Coaching!

It's Your Time - All Fitness Levels! 

If you're reading this, then you must be somewhat motivated to start doing something about those resolutions that you just made, or about to make =). But before you commit to anything, did you know that the average person who makes resolutions quit by the month of March. Were you one of these statistics last year?

So ask yourself this, what makes this year any different from last year? What is it about your goals that you distinctly say "almost with a hesitation" that you are SERIOUS this time?

Maybe you are reading this, and still not sure if you are even ready to commit. You know that you want, and probably NEED to do something, but you just do not know where to start. Maybe you just need someone to lead you in the right direction, and help you stay motivated and accountable. Is that it?

5 Ways a Coach Can Help You Reach Your Goals

I'm not sure what it is, but something, someone, a bird, a cat, your kids.....whatever, a bug in your ear told you that "it's time".

It was tough starting out, but I had a great support system, something that 

you will get once you join my Online Fitness Challenge! 

3 Step Process Below

Whether you are unsure or sure, I am willing to see if you have what it takes to commit to your goals. I am willing to offer you my exclusive Free Coaching (my time) to help you achieve your goals, but there is just one thing that I need from you, and that's your "open mind".  When you open your mind, you will have a better chance to learning what options are available to you. And that's what they are, just options. Nothing will happen unless you make a decision to start.

It's quite simple. You need help, I give you options, you choose the best option for you, I coach you and keep you accountable along with others who have similar goals, you get results, and you turn your resolutions into reality. Does this sound good to you? If so, just follow the simple 3 STEP PROCESS below.

1. Watch this video:


2.  Choose your Challenge Pack by clicking here!

3.  Add me on Facebook "here" and message me with the following information:
- The Challenge Pack that you just purchased
- Your Goal for the challenge
- Why your Goal is important to you.

AND THAT'S IT! You see, it wasn't that difficult to make a commitment. Now just sit back and wait for me to help you get started. I am looking forward to meeting you and helping you get started, chat soon! =)

Looking forward to your SUCCESS!

"The Beachbody Challenge Changed my Life"

More on the Beachbody Challenge - Click here!

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