ALL EPISODES

Music can not only be a good distraction from pain, but it can also be used AS the workout or at least part of it. One of the songs I like to use is Roxanne by The Police. In this episode I go through how I use this song as a part of the workout rather than just as background. We also use “Bring Sally Up” (actually called Flower by Moby). There could be 1000s of other songs that may fit this format as well. Listen and learn how to do it. Do you have any songs that you use like this? Text me and let me know 305-930-7346

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I recently started a new fitness program following Mat Fraser’s Hard Work Pays Off (HWPO) programming. One thing that we often do in this program is Every Minute On The Minute (EMOM). We have talked about EMOM on the podcast before, but his program does it a little different, so we go through this and talk about how this can be a great workout. If you are interested in Mat’s program, check it out here: https://www.hybridperformancemethod.com/hwpo

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The jump rope is one of my favorite pieces of workout equipment for two reasons: It’s VERY easy to travel with, and it’s cheap. I carry a jump rope with me in my car, travel bag, and of course in my gym. It is a great way to build cardio and get a great workout in, especially if you do not have a ton of space. In this episode, we go over the different types of ropes, and which one would be best for you. If you would like to learn more about jumping rope, I would suggest checking out these Instagram accounts:

https://www.instagram.com/buddyleejumpropes/

https://www.instagram.com/lauren.jumps/

https://www.instagram.com/snorib/

https://www.instagram.com/jumpdownunder/

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We are wrapping up our summer challenges with one that will be great for any level of fitness. We are doing pushups this week and you can make this as easy or as hard as you want. Here’s the challenge: Pick a number to start with on day 1 and every day for the next 5 days you are going to double that number. So if you choose to do 10 push-ups on day 1, you would do 10, 20, 40, 80, 160. You can start with 1 pushup the first day and do 1, 2, 4, 8, 16. Make this a challenge for yourself and pick a number based off of your fitness level. This is a great way to start thinking about if you would like to participate in the 10,000 push-up challenge that we do every February.

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This coming Thursday is my birthday, so we will be doing a very special week of our summer challenges. Each year on my birthday I choose some sort of difficult physical challenge. This year I have decided to a HERO workout 5 days in a row. If you don’t know what a HERO workout is, it is a workout done in honor of someone that has fallen in the line of service, mostly the military. The MURPH is the most popular HERO workout.

These workouts are all difficult and designed to be exactly that. This time, I don’t really suggest that anyone do this physical challenge. I don’t suggest it.

Crossfit has a list of hundreds of these workouts to chose from, you can view them here: https://www.crossfit.com/heroes

I will pick any of these. As long as it is on the list, it is fair game. So 5 days in a row this week I will be completing one of these workouts. This is not going to be easy or fun, but I’ll will be doing this in honor of those who have fallen. Even though I have warned you and suggested that you not do this, text me and let me know if you are in or not. 305-930-7346

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For our challenge this week, we are taking cold showers for 5 days straight. According to Wim Hof, exposure to the cold is good for your health. Whether or not that is true, it is definitely a good test of your mental strength. Can you go 5 days in a row without hot water? Text me and let me know how you did. (305) 930-7346

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We are continuing our summer challenges with a more difficult one this week. We are going to try and do 100 pull-ups 5 days in a row. If this sounds too difficult, split it up into small increments throughout the day, or do door rows instead. A challenge like this is not too difficult for you to do! Text me at (305) 930-7346 and let me know how these challenges are going.

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Joe Hippensteel joins the podcast today to discuss the importance of stretching. He also gives us 4 of his stretches from his full program. The challenge this week is to do these stretches 5 days in a row. This one shouldn’t take much time and I think you all will benefit greatly from this. Joe changed my life with his stretching routines, and I challenge you to try these out for yourself. You can see all of Joe’s stretching plans at https://www.ultimatehumanperformance.com/

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Next week is ICAST and you are welcome to join me to complete our summer challenge for next week together! We will be meeting at 6 am on Wednesday the 21st, Thursday the 22nd, and Friday the 23rd before ICAST. Here is the address:

Orange County Fire and Rescue Dept

6014 Destination Parkway

Orlando, FL 32819

The challenge this week is the Deck Of Cards workout every day for 5 days straight! If you have been a part of Physical Friday for a while, you know exactly what the deck of cards workout is, but I break it down quickly in this episode just in case. Will you be attending our ICAST workouts? Text me and let me know if you’re in. (305) 930-7346

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This week marks week 6 of the summer challenges. We start this one off by recapping how the summer has gone so far and what challenges we’ve been through. This week, we’re trying NO GLUTEN. This one might be tough, but it will be worth it to see if it helps you out at all. Some people see a major change in their health and how they feel day-to-day when they cut out gluten, so why not try it for a week? This will be a tough one for me BECAUSE I LOVE BREAD. Let me know how you’re doing with the weekly challenges by texting me at (305) 930-7346

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Week 5 of our summer challenge series is here! This one should be easy for everyone, but it is also easier not to do. All this one takes is a little discipline so I challenge you to try this for 5 days straight. 8 hours of sleep every night. You might be surprised at how much this helps you out. How did you do with no sugar last week? Is it something you’ll absorb into your regular routine, or was it not beneficial to you? Let me know by texting me at (305) 930-7346

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Week 4 of the summer challenges is here! This week we are cutting out sugar for 5 days in a row. This may be the hardest one so far, but I challenge you to try it. How have you been liking the challenges so far? Which ones are you keeping and which ones are you discarding? Have you implemented anything of your own? Text me and let me know! (305) 930-7346

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We are now on week 3 of our summer fitness challenges! Here’s the challenge for this week:

Add a finisher to a workout, or if you don’t work out, get 30 minutes of exercise a day. Do either of these challenges every day for 5 days straight this week. A finisher could be 100 burpees at the end of a workout, or a mile run to finish your workout. If you don’t workout, it could be going to a gym to workout, or it could be something as simple as going for a run or going to play tennis. Remember that with each of these challenges we are keeping the quote from Bruce Lee in mind:

“Absorb what is useful

Discard what is not

Add what is uniquely your own”

Did you finish last week’s challenge? Let me know by texting me at (305) 930-7346

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We are on week 2 of our summer challenges. Last week we meditated for 30 minutes, and this week the challenge is to drink a gallon of water at least 5 days out of the week. I use a Yeti jug to keep track of this. Remember that through this series of challenges we are going by the quote from Bruce Lee:

“Absorb what is useful

Discard what is not

Add what is uniquely your own”

Did you finish last week’s challenge? Let me know by texting me at (305) 930-7346

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“Absorb what is useful

Discard what is not

Add what is uniquely your own”

-Bruce Lee

This quote begins our summer physical challenges! We will try a few new things. Some are easy to do but easier not to do. Some will be real physical challenges. Some will be nutritional experiments. Give them a try if you like. Keep them in your routine if you like them, discard if you don’t. Here’s the challenge for this week: Take 5 days this week to spend 15 minutes of meditation or 3 rounds of Wim Hof breathing, 5 days in a row. Meditation can be different for everyone. For me it will be the Wim Hof Method. Check out http://tomrowlandpodcast.com/blog/summer-challenge for videos on the Wim Hof Method plus other options for meditation.

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Last week we talked about how to build up some workout equipment for $500. If that seemed like too much to spend, I have broken it down to a $50 budget with some key equipment that can keep you in shape and offer unlimited flexibility. I take a deck of cards and a jump rope with me every time I travel, and I am able to complete full body workouts that keep me in great shape. Text “50” to (305) 930-7346 to get the link and password to the private web page that has these workouts.

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I have been collecting fitness equipment for 20+ years. In that time I have built a World Class Strength and Conditioning facility in my garage. There is no way I could just buy everything I have all at once, it took time to build just a little at a time. Many people have asked my advice on building a home gym with different budgets. In this episode, I go over some key pieces of equipment that are, in my opinion, the best bang for the buck to offer unlimited flexibility for workouts. We set the budget at $500 and actually came out about $50 under. If you want a list of 10 great workouts that you can do with this equipment, text the word BUDGET to (305) 930-7346 and I will give you the link and password to the private workout page.

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This week I have some not so great news about my status with the Crossfit Open. Unfortunately I was unable to advance to the next round. I want to use this as an opportunity to learn, work harder, smarter and be better prepared for the next one. In this episode we talk about dealing with failure, how to use it as motivation, and why we should keep pushing after a disappointing performance. Where have you experienced failure and turned it into a positive? Text me and let me know (305) 930-7346

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Yesterday the online qualifier for the age groups in the Crossfit Open was announced. I have through the weekend to complete these 5 workouts and have already started on it! In this episode I get the first look at what workouts I will be completing and talk you all through what I am excited about, as well as what I am not looking forward to. Be sure to follow me on Instagram @tom_rowland and I will be updating you on my progress as I try to qualify for the next round! Wish me luck!

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One of the most common excuses that I hear for not working out is that people want to get in better shape before they join a group, gym, trainer, etc. Any good gym is going to have classes and opportunities that cater to any level of fitness. A good trainer will be able to accommodate workouts to you in line with your fitness level. Many people that make this excuse never even start that first step to getting in better shape, so don’t be afraid to join a group or gym and start your journey to good fitness regardless of your fitness level.

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