Posts tagged health
Scaling Back In Preparation For An Event - How To Show Up At Your Best
Scaling Back In Preparation For An Event - How To Show Up At Your Best

We are one week away from Memorial Day. For many, that means that a big workout or race is coming up to honor those who have served and sacrificed. As we get ready for any event that we have been training for, it is important to scale back our activity so that we can rest, recover, and show up at our best. How do we do that? Lay off completely? Back off 20%? Today, I go over protocols that have worked for me over the years to show up on race day uninjured and ready to perform at my best.

Read More
#TRPFitnessChallengeTom Rowlandfitness, health, ExploreComment
Memorial Day Murph - Options For Scaling Down Or Up
Memorial Day Murph - Options For Scaling Down Or Up

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.

Read More
Physical FridayTom Rowlandfitness, health, physical Friday, VideoComment
Do Not Let What You Can't Do Interfere With What You Can Do
Do Not Let What You Can't Do Interfere With What You Can Do

John Wooden has a famous quote: “Do not let what you can not do interfere with what you can do”. Wise words that have served many well. We discuss how this quote may apply to the quarantine that we are all experiencing. Additionally, we completed the Wim Hof Quarantine Challenge and are on day 41 of the 100-day Burpee Challenge. How’s it going?

Read More
#TRPFitnessChallengeTom Rowlandfitness, health, Explore, VideoComment
Strengthen Grip, Low Back, Legs, Core and Shoulders with One Exercise
Strengthen Grip, Low Back, Legs, Core and Shoulders with One Exercise

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.

Read More
Physical FridayTom Rowlandfitness, health, physical Friday, VideoComment
Poling A Skiff - Exercises To Build Strength And Reduce Overuse Injuries
Poling A Skiff - Exercises To Build Strength And Reduce Overuse Injuries

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.

Read More
Physical FridayTom Rowlandfitness, health, physical Friday, VideoComment
Correct The Mind And The Rest Of Your Life Will Fall Into Place
Correct The Mind And The Rest Of Your Life Will Fall Into Place

Each of these challenges helps us to work on discipline as well as giving us the opportunity to clear the mind through moving meditation and breathing exercises. By calming the mind, we can be clear-headed and rational. Devoting time to this practice every day will help to correct the mind and if Lao Tzu is correct, the rest of our lives will fall into place.

Read More
#TRPFitnessChallengeTom Rowlandfitness, health, ExploreComment
April 20, 2020 Challenge Update
April 20, 2020 Challenge Update

Today we are doing 20 burpees as a part of the #TRPFitnessChallenge we are adding one burpee each day of April. This is an exercise in discipline and Jocko says "Discipline = Freedom" and we are working towards that. In addition to that we are doing the Wim Hof 40 day challenge. Now in days 11-20 we are doing 3 rounds of breathing and a 1 minute cold shower (add in pushups after your last round of breathing). For days 21-30 we will do 4 rounds of breathing and a 1.5 minute cold shower.

Read More
#TRPFitnessChallengeTom Rowlandfitness, health, Explore, VideoComment
3 Workouts You Can Do In A Small Apartment With No Equipment
3 Workouts You Can Do In A Small Apartment With No Equipment

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.

Read More
Physical FridayTom Rowlandfitness, health, physical FridayComment
3 Quarantine Workouts That Can Be Done Anywhere With No Equipment
3 Quarantine Workouts That Can Be Done Anywhere With No Equipment

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.

Read More
Physical FridayTom Rowlandfitness, health, physical FridayComment
April Challenge And Gregor Gillespie Quarantine Challenge
April Challenge And Gregor Gillespie Quarantine Challenge

The April Challenge includes a 100 day burpee ladder in which you add 1 burpee every day, a Wim Hof breathing challenge combined with cold showers. You can read about the April Fitness Challenge HERE. But on top of all of that, if you are stuck at home and looking for more to do - you can look attempt the challenge that Gregor Gillespie issued on his Instagram account like I did this morning. The only piece of equipment you need is a pull-up bar and 6 feet of space. Check out his social media @gregorthgift for updates but the challenge/workout goes as follows:

100 pushups, 100 situps, 50 pull-ups

90 pushups, 90 situps, 45 pull-ups

80 pushups, 80 situps, 40 pull-ups

70 pushups, 70 situps, 35 pul-lups

60 pushups, 60 situps, 30 pull-ups

50 pushups, 50 situps, 25 pull-ups

40 pushups, 40 situps, 20 pull-ups

30 pushups, 30 situps, 15 pull-ups

20 pushups, 20 situps, 10 pull-ups

10 pushups, 10 situps, 5 pull-ups

DONE!

Read More
#TRPFitnessChallengeTom Rowlandfitness, health, ExploreComment
Home Workouts With A Backpack And 6 Feet Of Space
Home Workouts With A Backpack And 6 Feet Of Space

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.

Read More
Physical FridayTom Rowlandfitness, health, physical FridayComment
April 2020 Challenges Announced - Wim Hof 40 Day Quarantine Challenge + 100 Day Burpee Challenge
April 2020 Challenges Announced - Wim Hof 40 Day Quarantine Challenge + 100 Day Burpee Challenge

April Challenges (plural) have been announced! This time there will be 2 challenges.

  1. We will do the 100 day Burpee challenge. This one is easy to explain. On April 1, drop and do 1 burpee. On April 2nd, do 2 burpees. Continue adding a burpee a day for 100 days.

  2. We will also join in on the Wim Hof 40 Day Quarantine Challenge.

Read More
#TRPFitnessChallengeTom RowlandChallenges, fitness, healthComment
Destiny - Where Your Character Leads You - Tom Rowland Podcast
Destiny - Where Your Character Leads You - Tom Rowland Podcast

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.

Read More
Physical FridayTom RowlandTom Rowland Podcast, health, No Equipment, thoughtsComment
Habits - How Your Habits Become Your Character - Tom Rowland Podcast
Habits - How Your Habits Become Your Character - Tom Rowland Podcast

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

Read More
Physical FridayTom RowlandTom Rowland Podcast, health, No Equipment, thoughtsComment