Posts in Physical Friday
UFC Hall Of Famer Clay Guida Shares His Travel Workouts

Travel is one of the big factors that can get you out of a regular workout routine. UFC legend Clay Guida is constantly traveling, but has to stay in top physical condition for his UFC training. In this episode of Physical Friday, he shares some of the travel workouts and circuits that he does when he is on the road. Be sure to subscribe to the podcast, because the full podcast with Clay Guida will be coming out soon!

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Nutrition Plans To Keep You On Track

In this episode, we talk about nutrition plans and apps that can help you. I do not recommend any specific nutrition plan, that is between you and a doctor or dietician. But I think that the key to a nutrition plan is consistency. I use an app to help me stay on track. If you do not have a plan ahead of time, then it is way too easy to take a “cheat” meal, and that leads to a downward spiral every time. Breakfast and lunch are the hardest for me, but if I have a plan ahead of time, and have the correct food prepared, it makes it much easier to stay on track.

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Easing Into A Workout Routine

Many of you know about my deck of cards workout and how much I love it. I recently had podcast producer Conner Grimes on the podcast because he recently completed his first deck of cards workout and was super sore.

He had a few questions about how to ease into a routine like the deck of cards, so we discuss that and how you can start a regular workout program without working yourself too hard up front.

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CrossFit Games Open Concludes - New Goals START NOW!

The CrossFit Games Open is officially over and I finished with my personal best score! We look at the Tom Rowland Podcast leaderboard, my age group leaderboard, and examine which of the workouts were the most important to the final score.

This goal comes to completion so it is time to schedule something new and begin training for it. Text me at 305-930-7346 and let me know what you will be training for!

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CrossFit Open - Week 3 Update

We are on week 3 of the CrossFit Open which is the last week of the open. After this week the top 10% moves onto a qualifier. Right now I am ranked 65th in my division and it looks like I will move on to the next round, but I am already working hard to hopefully be in the top 20 for the qualifier. In this episode we watch 21.3 together and discuss exactly what needs to happen. I hope that this motivates you to do something active, whether that be the CrossFit Open or simply going on a walk or run.

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Short, Intense Travel Workouts In A Hurry

This week I am on the road, and am having to use some of my mobile workout strategies. I brought a dumbbell this time and put it to use. Today, I am short on time so I have to come up with something short and intense using only a mat and a dumbbell. I bring in a popular CrossFit rep scheme and come up with a short, quick intense workout. Check it out to see how you can create your own travel workouts.

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Discipline Is The Only Thing Holding You Back - 10k Pushup Challenge

For many of you, we are in the final week of the 10,000 pushup challenge! Remember that this is now a challenge that you can start whenever you want. Complete the challenge and get a certificate from me. Text me at (305) 930-7346 and let me know that you are starting the challenge. In this episode I talk about discipline and why it is the main factor that keeps people from starting the challenge. Once you complete a challenge like this, you will strengthen your mind and be able to accomplish even more.

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Physical Friday - Week 3 Of the 10,000 Pushup Challenge

We are getting close to the end of February, meaning that many of you are getting close to finishing the 10,000 pushup challenge! We’ve had two people already finish the challenge and I expect even more to be coming in very soon. Remember that you can start the 10,000 pushup challenge any time, and as long as you keep track of it and complete it, I will send you your official certificate. Text me at 305-930-7346 and send the word “Pushup” so that I know that you want to be a part of the challenge.

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Physical Friday - New Details On The 10,000 Pushup Challenge

We are almost halfway through the 10,000 pushup challenge for February! If you have not yet started it isn’t too late to join! I have decided to make it a perpetual challenge so that you can start the challenge any time of any month that you want. Just text the word PUSHUPS to 305-930-7346 and make your commitment. Finish it in 30 days! Just be sure to document your pushups and once you complete it I will send you the official certificate! If you need help keeping track, I have created a document that will help you. Just click the link here and click “make a copy” or “save as excel” to download your own with all of the formulas already there to help track your daily pushups. If you have any questions text me at 305-930-7346. Good luck with the challenge!

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The 10,000 Pushup Challenge Starts NOW

If you have been listening to the podcast for a while, you probably remember the 10,000 pushup challenge that we did last February. We are doing it again this month! In this episode, I go through what the rules are, how people keep track of their daily pushups, and tips to get through the month with success. If you want to participate in the challenge, text “PUSHUPS” to (305) 930-7346 and I’ll send you everything you need to get started, as well as motivation to keep you going throughout the month!

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Physical Friday - How The Deck Of Cards Workout Works

Many of you know that the deck of cards is one of my favorite workouts, especially when you’re on the road with no equipment and no access to a gym. I use this workout so often that I actually created my own deck with custom workouts. In this episode, I go through my deck and explain how it works, and how you can create a similar workout with any card deck. If you want one of my custom made decks, text the word WORKOUT to (305) 930-7346. The first run sold out fast so reserve your deck now and never rely on a gym again.

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How To Increase Your Pushup Or Sit-Up Numbers

In this episode, we break down how to increase your numbers. Maybe you have to qualify for an event by hitting a certain number of pushups within a minute, or maybe you just want to build some personal goals for yourself. This program was not created by me, but is a great way to improve those numbers. I used it before SEALFIT Kokoro and again before Goruck Selection to be sure that I could easily complete the published standard for the physical standards. It is hard work but through consistency the numbers will rise. Be sure to check out this episode to hear my step-by-step instructions on how to implement this into your routine. Let me know how you have been improving by texting me at (305) 930-7346

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Eating Healthy On The Boat

When I am fishing and shooting Saltwater Experience, one of the hardest things to do is eat consistently healthy. When you’re headed out on the water, it’s way too easy to just grab an unhealthy snack or something that you know will fill you up, but isn’t the best for you. In this episode I break down some tricks that I have found to help me stay consistent with my diet, even out on the water. I go over some key foods that I bring on the boat that are available in most grocery stores without being unhealthy. We also go over things to avoid. I hope that this helps you to make the most of your day on the water, without ruining your diet.

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Crushing Your Resolutions With Meal Prep

Over the past two weeks we’ve talked about new year’s resolutions and strategies to have the most success at them. A big part of a lot of people’s resolutions is diet. Now I’m not going to tell you what you should and should not eat, but I do have some strategies for sticking to your plan once you have worked out your diet schedule with a doctor or dietician. In this episode, we go over strategies for making sure you are comsuming the right amount of food, and how to meal prep to ensure that you will be able to stick to this plan for the long term.

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How To Make Resolutions That Are Impossible To Break - Accountability

One of the hardest things about starting a New Year’s resolution is having the drive and motivation to actually see it through. This week on the podcast we discuss how having accountability partners can help you have success. It is possible to set yourself up so that it is harder for you not to complete your resolution. We discuss having accountability partners or groups, making plans that will be hard to break and creating habits that are enjoyable and fun. I’ll be one of your accountability partners and you can be one of mine. Text “ACCOUNTABILITY” to my number (305) 930-7346 and we can text and I’ll send you weekly motivation for your resolutions.

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Laying The Groundwork For 2021 Resolutions - Proper Planning Prevents Piss Poor Performance

As 2020 is coming to a close, many people are starting to think about their resolutions for 2021. Many of these are fitness resolutions, but I am going to run through some principles that you can apply to really any resolution. In this episode, I dig into many of the things that you need to have set up in order to be successful with your resolution. Many times this is going to require a major behavioral change and it isn’t just going to happen without some motivation. I talk about one of my favorite books of all time, Atomic Habits by James Clear. I strongly recommend you give this book a read.

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Improving Your Leg Strength For More Endurance On The Water

Maintaining your fitness is a crucial part of making sure you have an enjoyable day out on the water. You may think that standing in a boat all day wouldn’t have much of an impact on your legs, but it actually does. With a boat constantly rolling back and forth, you are having to use the strength of your legs to stay balanced, and when you are doing this all day, it can really take more of a toll on your body than you think. I’ve put together a few exercises that you can do with simple things around your house to help better prepare you for a day out on the water. Let me know what you do to stay in shape for the boat by emailing me at podcast@saltwaterexperience.com

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Stretching Using a Single Band - Physical Friday

Hey team, hope everyone had a great thanksgiving! This week we are talking about a simple stretching routine that you can do using only one band or strap. This sequence is a great way to stretch out your legs, hips, and hamstrings. You can do this entire sequence from the ground and all you need is a simple band or strap. Take as much time as you want with these, and it will be sure to help you stay stretched out for any workout that is hard on your legs.

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