Experienced waterman and spear fisherman Capt Scott Brown joins us to talk about how to get physically prepared for lobster season or spear fishing.
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Experienced waterman and spear fisherman Capt Scott Brown joins us to talk about how to get physically prepared for lobster season or spear fishing.
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Our 100-day burpee challenge is a good analogy for life in general. Take a massive amount of work and stare it down. It is easy to become intimidated and quit. However, successful people don’t do it that way. Winners look at that work and start to break it into manageable pieces. They use momentum to begin to accept and overcome larger challenges along the way and before they know it they have accomplished the task that once seemed so daunting. This challenge is much the same.
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Our 100-day burpee challenge is a good analogy for life in general. Take a massive amount of work and stare it down. It is easy to become intimidated and quit. However, successful people don’t do it that way. Winners look at that work and start to break it into manageable pieces. They use momentum to begin to accept and overcome larger challenges along the way and before they know it they have accomplished the task that once seemed so daunting. This challenge is much the same.
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The Multistage Fitness Test, also called the Beep Test or even the Bleep Test in some places, is a simple test of fitness. All you need is 20 m of open space and the audio linked in this article and you can test your fitness.
You simply follow the cues on the audio and at the sound of the beep, run 20 m to the other line. Stop there and wait for the next beep which sends you to the other line. You will continue doing this as the time between the beeps decreases. When you can no longer keep up the test is over.
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As it gets further into summer and it gets hotter, I am looking for ways that I might be able to get workouts in cooler times of the day. Another way to get a reprieve from the heat is to incorporate water into your workouts.
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A callous is created as a beautiful response from your body to adapt to a stimulus. You are doing something that is wearing off skin in a certain area like pullups, poling the boat, rowing the boat, lifting weights and your body develops a callus right at that spot. It also develops a callous only as thick as the work you are doing with it. So if you only do a little poling or lifting or a few pullups, you will have thin, small callouses. If you do a medium amount you have medium callouses. This is where the problem comes in. When callous tears it is usually because you are asking more from your body than normal.
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Memorial Day is an opportunity to pay our respects to those who have served and sacrificed. Many choose to do a tough workout on this day and the most iconic is the Murph Workout which honors Lt Michael Murphy. The Murph Workout is: Run 1 mile, 100 pullups, 200 pushups, 300 squats, Run 1 mile. To do it as prescribed, wear a 20 lb vest. As we approach Memorial Day, I wanted to visit this workout and offer some suggestions to scale down for those who are not ready for this volume or scale up for those who want a real challenge. We also go over the reason that Lt Michael Murphy was awarded the Medal of Honor as well as the story of Operation Redwing.
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A viewer asked what exercise I would pick for overall conditioning for outdoor activities if I could only pick one. Thankfully I don’t have to pick only one because I don’t believe that one exercise is perfect for every situation. However, I can pretend for today’s show. While I don’t think that one exercise is perfect, I think that the Kettlebell Swing is about as close to perfect as I have found.
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Tell someone that fishing is a physical sport and you may get some funny looks. Fishing on the flats of the Florida Keys is quite a bit different than sitting under a shade tree with a bobber, worms, and a 6 pack. Poling a skiff is hard work. Often guides pole into the wind for hours at a time with 2 heavy dudes on the bow. Guys do this 100 days in a row or more during the season. It is like being a professional athlete. You are requiring performance out of your body to make a living…regardless of the sea conditions, wind speed, or weight of the boat. The guide’s job is to push the boat and find fish.
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These Physical Friday podcasts have been a lot of fun for me to go through old workouts that I used to do and trying to find as many workouts that you could do with as little equipment as possible. I will be doing a live workout today at 4pm EST on my instagram (@tom_rowland) and my Facebook (Tom Rowland) and my Youtube (permitfly4). You can tune in on any of those and join me in a quarantine workout! Today I found 3 workouts that you could do in a small apartment with no equipment and one of them is from Gregor Gillespie (UFC fighter) and the other two I think you will enjoy as well.
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We are on day 10 of the April Challenges so that means that you should be adding 1 burpee a day and today we are on 10. If you don’t know about the challenge you can read a full description here. We also are getting ready to add a little to the breathing protocol and cold showers. So tomorrow, we move to a 1:00 cold shower, 3 rounds of breathing + 1 additional round where we add a max set of pushups at the end on a full inhale. We continue to add 1 burpee each day.
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During the COVID-19 lockdown, gyms are closed and even public spaces are off limits in places. We need workouts we can do in a small area like an apartment, bedroom or hotel. Equipment is severely limited right now so we need to be able to make do with what is around the house. Almost everyone has a backpack of some sort. Use your kids, with the books in it. Try this workout that I call Jelly legs and keep your body active through the lockdown.
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3,000 pullups for the month of March. Congratulations to everyone that completed the February Pushup Challenge! Welcome to March and all of the pull ups (roughly 100 per day) that we will be doing. Reach out on social and let me know if you are apart of it!
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In part 6 of a 6 part series on the Lao Tzu quote:
“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
There is an example of character becoming destiny - imagine two boats. They are maybe in a race or setting out from the same port, and they look like they are going in the same direction. But they are a couple degrees off, and over time the boats start to get further and further away until they are out of sight. After enough time the two boats will end up in very different places.
That is what this is about - the small changes that you make in your thoughts, words and habits will make huge differences in your character and your destiny.
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In part 4 of a 6 part series on the Lao Tzu quote:
“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
We talk about how Habits over time will determine your character
Today we discuss how habits determine your character
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This is number 3 of a 6 part series. “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
~ Lao Tzu
This is number 2 of a six-part series dealing with your thoughts, words and how it determines your success or failure. To start off we have a couple of quotes, this one is from Chad Wright: “Your tongue is your rutter, it will steer the direction of your life and the outcome of your situations 98% of the time.”
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This is number 1 of a 6 part series. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your character, and your character determines your destiny. Each day we dive in on another aspect of how your thoughts ultimately define your character and destiny.
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I know we have talked about the Deck of Cards a lot on this podcast, but I want to give you some variations of the Deck of Cards that you can do. No matter how many times I talk about it I continue to get questions about it, so lets go over it one more time. In an average deck of cards you have for suits (hearts, spades, diamonds, and clubs). Face cards in this deck equal 10 and aces equal 11 or 1 if you need to scale it back. So from this point I will assign an exercise to each suit (for example burpees|spades, pushups|clubs, sit-ups|hearts, and squats|diamonds. So if you turn over a 3 of spades, that is 3 burpees, but a Queen of clubs would be 10 pushups.
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