ALL EPISODES

We’re still a little ways out from our 10,000 pushup challenge in February, but now is the time to start preparing yourself, especially if you are unsure if you can do it. In this episode, I break down a proven method to increase your pushup numbers. If you start now, you will have a great base to work off of come February. And trust me, you are not going to want to miss the pushup challenge this February. We already have a lot of brands involved and it will be the biggest yet this year.

I have included the entire document that I go over on my website, so be sure to check it out here: https://tomrowlandpodcast.com/blog/improve-pushup-numbers

Read More

Like many people, Justin Napior lost touch with his fitness routine when COVID hit. Justin gained some weight, but recently regained control and lost 35 pounds! Justin talks about how he was noticing a difference while he was out on the boat, and that gave him the drive to get it back together. In this episode, Justin talks about what he did to get back in shape, and also tells us about his nutrition and the impact that has on his fitness. If you want to book a trip with Justin, check out his website https://www.backcountryculture.com/

Read More

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

Read More

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

Read More

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/

Read More

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.

Read More

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

Read More