Physical Friday - No Equipment

On today’s Physical Friday we’re going to follow up with our New Years resolutions! Have you been taking care of yourself? Committing to your fitness? Today we’re going to talk about simple ways to track your nutrition and keep strong for a year of new growth!

Congratulations to everyone who participated in the 10k Pushup Challenge! Your dedication and hard work have paid off as you have accomplished an incredible feat of completing ten thousand pushups in just one month. This is an impressive achievement, and I want to take a moment to acknowledge your hard work and commitment to your fitness goals. Whether you are a fitness enthusiast or an expert in your field, you have shown that with discipline and determination you can achieve anything. I hope your success inspires others to set ambitious goals and work hard to achieve them! Once again, well done to everyone who participated in the 10k Pushup Challenge!

We’re now in the third week of the 10k pushup challenge! One of the things we're gonna talk about today is awareness of the various issues that can arise when you are confronted with repetitive stress injuries when doing pushups and various other calisthenics. Proper form and stretching is absolutely one the most important things you can do to prepare yourself for your physical fitness, especially if you're having trouble and hitting barriers towards your personal progress.

This is the first Friday of the 2023 10k Push Up Challenge! I hope everyone has started to make some good progress but I still get some questions about the best ways to manage that many push ups in such a small amount of time. What do you do to manage 10k pushups? Feel free to text me at 305-930-7346! 

This is the final Friday before the start of the 10k Push-Up Challenge! It’s time for the @Tom Rowland Podcast 10,000 push-up challenge!

Sign up at www.tomrowlandpodcast.com/pushups to be eligible for a weekly drawing with prizes from @mtnops! The rules are simple…COMPLETE 10,000 push-ups individually OR as a team in the month of February.  10,000 push-ups may sound impossible to some but if you band together, teams can accomplish the previously impossible.  The water issues in Florida are much the same…what seems impossible is actually easily accomplished if we band together and use our voice and our vote the previously impossible can be accomplished. 

Who is in???? Have your entire team register on tomrowlandpodcast.com/pushups.

Anglers need to think about what’s going below the surface of the water, that is often ignored in saltwater fishing.  This is also something Mike Genoun of Florida Sports Fishing has noticed through his instructional courses. Today we are going to go over some of things you can do to increase your awareness while out on the water! 

Learn more about Mike and his magazine at https://floridasportfishing.com/

The 2023 10k push-up challenge is less than two weeks away so it’s time to register and start planning how you will tackle this challenge. Kevin Burns has been doing 10k pushups every month since 2021 and will show you the best ways to get started and track your progress. 

Getting in shape is the most popular new year’s resolution every year but it goes way beyond the gym. Last year I started keeping better track of my diet and noticed an even bigger difference in my results. There are many plans you can go on and even more ways to track your diet. I used the Carbon app and still use it to this day! 

Millions of people a year set a New Year’s Resolution but quickly stumble and fall off the path. A lot of these issues come down to discipline and not remembering why you set your goal in the first place. Let’s hold each other accountable this year for our goals. What is your New Years resolution and how do you plan to keep it? Feel free to text me at 305-930-7346…

If you go on social media today, Liver King will be on your feed. He won’t be there because he’s telling you to eat testicles but because there have been some leaked emails that allegedly show he has been using not just some steroids but a massive dose all while vehemently denying that he does anything other than his 9 ancestral tenets.

I have received many emails and texts asking what I thought about this situation. Jake sits in with me today to talk about it a bit and see what lessons might be learned that we can all use to maintain the condition necessary to hunt and fish for the rest of our lives.

With the holidays coming into full swing, it’s important to maintain consistency in your fitness routine. I’ve talked about the importance of consistency in the past but for this podcast I wanted to provide a few great examples of workouts you can get it on the road with little to no equipment. What are some of your favorite workouts on the go? Feel free to text me at 305-930-7346…

It’s almost time for the 10,000 push up challenge! I’m excited to continue to the challenge and want to make sure everyone is ready to go in a few months! What are you doing to prepare? Feel free to text me at 305-930-7346Check out his Twitch channel at https://www.twitch.tv/finaolive…

While out on the water, it’s easy to loose track of your hydration. It’s extremely important to maintain that proper hydration level because dehydration can lead to many issues including severe pain. Jenny Resmondo of South Alabama Physiotherapy specifically helps anglers stay active and prevent back pain. In this final installment of a multipart Physical Friday series, Jenny discuses some strategies to stay hydrated and avoid pain on the water.

Back pain for anglers is a major issue but Jenny Resmondo of South Alabama Physiotherapy specifically helps anglers alleviate that pain. In this second installment of a multipart Physical Friday series, Jenny discuses some strategies to avoid severe back pain.

Back pain for anglers is a major issue but Jenny Resmondo of South Alabama Physiotherapy specifically helps anglers alleviate that pain. In this first installment of a multipart Physical Friday series, Jenny discuses her protocol on diagnosing serious back pain and the role emotional stress could play for that pain.

Consistency remains the ultimate key for staying on the path of fitness but for some, including me, it’s easy to stray away from a routine or diet. Momentum is key to consistency and when you achieve it, do everything you can to maintain that momentum. Travel can throw a major wrench into a consistent program. While traveling you may not be able to maintain an ideal schedule but if you just get in something then the money may slow but will not stall. We talk about a few tricks to avoid backsliding or allowing a weak mind to destroy what you have worked for. What do you do to stay on your fitness track? Feel free to text me at 305-930-7346…

A recent study from YouGov showed that 18% of men do not have a close friend and 32% say they do not have someone they could call a best friend. Additionally they say 20% of dads loose closer friends in their first year of fatherhood.

I feel very fortunate to have a wonderful family and group of friends but for many people that isn’t the case. It’s extremely important to have close friends you can talk with about hobbies, health and life. If you are lucky enough to have a close group of friends, send a text today and let them know you appreciate them. It’s not weird, it’s just what friends do.

Often we talk about training hard to reach your goals but it’s also important to keep in mind the impact of a taper. A taper allows athletes to rest and recover and be fresh on race day. Additionally, showing up to any event healthy and uninjured is far better than attempting to make more gains and showing up with some sort of compromised mobility.

We discuss how top coaches and trainers advise tapering for an event as I am tapering for an archery elk hunt that I have been training for.

If you are not used to being out on the water, an extended fishing trip can feel more taxing on the body than initially expected. While the best thing to do is to get more experience on the water, there are some smaller things you can do prior to heading out that can make things slightly better for you. What suggestions do you have for staying comfortable on the water? Feel free to text me at 305-930-7346….

You can learn more about Jim and Mayhem Mindset at www.mayhemmindset.com

Poling a Skiff is a critical and physically intensive aspect of guiding. There are several workouts and exercises that can drastically help improve your grip and poling strength. Good technique is the most important but when you have developed that, grip strength and pulling strength will allow you to pole into the wind all day. Feel free to text me at 305-930-7346….

Building upon last week’s episode where I answered a question about sandbag workouts, today we will go over how you can spread the love and invite a friend along for some sandbag fun. Partner sandbag workouts can be extremely effective for large or small groups without needing much space or equipment. I’m going to go over two of my favorite’s; the “Tailpipe” plus the “Bear and the Rabbit”. Do you have any interesting partner sandbag workouts? If so text me at 305-930-7346

Fitness does not have to be expensive or complicated. Sandbag workouts are an excellent way to circumvent both of those issues. I’ll go over several full-body workouts with sandbags. My friend Mark Divine from SEALFIT also has some great examples of sandbag workouts. Do you have any interesting sandbag workouts? If so text me at 305-930-7346

The power of momentum is a crucial part of progressing toward any goal that you have in life. It’s important tat everyday you start gathering wins. Whether it’s beating the alarm clock, crushing your morning workout or something as simple as journaling for the day, getting the wins early can make a huge difference.

Consistency is KING to progressing on your fitness journey but everyone has to start somewhere on the path. Many people get motivated to make changes but get stuck by overanalyzing what they need to do. Questions like “what diet should I be on?” “Should I lift weights or do yoga?” Or “How many days a week should I work out?” It goes on and on…

My advice, get up and take a walk while you are considering all these alternatives. Keep walking until you formulate a plan…or maybe you won’t have to.

Comparison has often been called “the thief of joy” and I agree with that statement. Comparing yourself to a professional athlete probably isn’t going to get you very far, in fact, it might take you several steps back. The healthiest comparison to make is to where you were the day before. You can do that by tracking and recording your workouts and seeing the progress you have made. Personally, I use an app called “Beyond the Whiteboard” that helps me keep track of all my workouts and the Carbon Diet Coach for my food intake.

Injuries are an inconvenience that can and will happen if you train long enough. Many people and some doctors will recommend not working out during the recovery period but I feel strongly that is not the most beneficial to my own training and maybe yours too. Today I go over my own strategies to continue training around any injury that may happen. I’ll talk about why I feel it is important and ways that I have found to alter training to still allow for consistent exercise and improvements despite setbacks from injury.

The Pyramid format builds upon the 10-1 format we learned last week, but provides a slight bump in difficulty. This format also stays in the theme of Physical Friday that you don’t need to break the bank in order to achieve fitness. Even if it’s just stretch of open road or playground, a stairwell or a parking lot, there are ways to work out without having much or any equipment at all. Fitness does not have to be expensive or complicated. I keep ideas of simple travel workouts on my phone so I always have an idea or I can change up my current routine.

The 10-1 format, or countdown format is a beautifully simple format that can be surprisingly difficult. A recurring theme of Physical Friday is that you don’t need to break the bank in order to achieve fitness. Whether its a stretch of open road or playground, a stairwell or a parking lot, there are ways to work out without having much or any equipment at all. Fitness does not have to be expensive or complicated. I keep ideas of simple travel workouts on my phone so I always have an idea or I can change up my current routine. The 10-1 format with 2 exercises is a go-to favorite.

This week we discuss whether it is more important to DO certain things like work out regularly, track calories and macros or take vitamins or whether eliminating harmful things that you DON’T do are more important. There is a DO and a DON’T column on a piece of paper. Which are you paying attention to? Which is more important on your path to health and fitness—What you chose to DO or what you chose to eliminate?

“Fight Gone Bad” is a classic CrossFit workout. On this episode we will go over how to do this 17 minute workout as it is written, but also how to use this proven format to create workouts of your own with no equipment. Additionally, this format allows anyone to train big groups of people with minimal or no equipment in a short 17 minute time frame.