Stay Motivated or die.

Stay motivated and keep track or where you are by, Testing yourself every two or three months. Find out how many Pushups you can do, time your next All-out Mile, and start the watch next time your treading water. Keeping a log of these thing will keep you motivated next time your feeling lazy. I also recommend taking pics, even if they're cheap or awkward looking, hang em up somewhere you can see. Three weeks ago I snapped this pic of myself...

And Today I counted my total one set numbers for 130 lb Upright Rows, 100 Lb Leg Levers, and 25 Lb Russian Twist...80 Reps for the Rows, 120 Reps for the Levers, and 160 Reps for the Russian Twist. 
After Training I had an EAS protein shake-
 
Keep Track, and motivate yourself. 

35 of 101 Running tips

Don't Force The Tissue!
"Overly aggressive stretching can actually increase your injury risk." -Tim Noakes, M.D., author of Lore of Running
 

When I'm bored, I RUN. When I'm tired, I still RUN. When I'm frustrated, and yes, even confused, I still RUN. Not away from my fears or troubles, but towards my goals and ambitions.

34 of 101 Running Tips

Ease it back
"After a run, don't rush back into life. Take a few minutes to walk, stretch, relax, meditate." -Runners World editors 

33 Running tips of 101

Be a "Cross Eater"
"Like cross-training, 'cross-eating' adds needed variety to your diet-and life. Expand your nutritional repertoire by trying one new food each week
 -Liz Applegate, Ph.D.
#DigDeep!

Tip 32 of 101 Running tips

Stay above bored
"A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run." -Amby Burfoot, Runner's World editor and 1968 Boston Marathon Champ

 "I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” –Jessa Owens

31 Running tips of 101

Find the right proportion 
"If you run 30 miles a week, then about 7 of those-or approximately one-quarter-should be quality miles. Quality miles will boost your aerobic capacity." -Owen Anderson, Ph.D., running writer  

Resources/Products Page

Below are links to all the products I've used and approved.
Pull up bar-
This bar has a sturdy build and can hold up to 250 lbs without being a pain to take down or put together.


EAS Protein powder- This is the best if your trying to build muscle without adding fat or additional weight.




EAS Protein powder2- I recommend this one if you're trying to add muscle without drastically cutting fat. It has more carbohydrates so you're body has more to burn through.










 Training in Under Armour or other compression gear helps you builds muscle and increases performance. By regulating blood flow and encouraging you to keep an upright form throughout your movements.
I personally like black but of course there's other colors. I have at lease a dozen Compression shirts, long and short sleeve, most of them made by Under Armour.





Disclosure:  Please note that the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase.  Please understand that I have experience with all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something.  Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals. Thanks for your support.

Best Refueling shake

I use EAS Protien Shakes after a workout for refueling. You can pick some up at  EAS 100% Whey Protein - 5lb Bag Vanilla at Amazon for a good price. My personal favorite is EAS.





Disclosure:  Please note that the link above is an affiliate link, and at no additional cost to you, I will earn a commission if you decide to make a purchase.  Please understand that I have experience with this company, and I recommend EAS because their products are low carb, high protein, and taste amazing, not because of the small commissions I make if you decide to buy from them.  Please do not spend any money on this product unless you feel you need it or that it will help you achieve your goals. Thanks for your support.

25 of 101 Running tips

Show some horse sense 
"During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast." -Marty Liquori, running commentator and former world-class miler

24 of 101 Running tips

Think big...but carry a small eraser
"Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in." -Jeff Gallowaym Olympic runner/author.coach

23 of 101 Running tips

Go for the goal
"I believe in using races as motivators. It's hard to keep on an exercise program if you don't have a significant goal in sight." -Bob Greene, personal trainer of Oprah  Winfrey

22 of 101 Running tips

Reach for fast, low-fat fuel
"Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows digestion." -Liz Applegate, Ph.D.,sporty nutritionist

Ripping the fat off your body.

I do this 3 circuit workout on days when I'm feeling heavy and wanna lean out my middle section and feel lighter by the end of day or, after I've taken a few days off and need something to bring me back into the right mindset and prep my body for the next few weeks of training. This workout will destroy all sense of self-doubt and take your body to a new level, no mater what level your currently on. Feel free to adjust the numbers for weight and reps, and even switch out some of the exercises to fit your personal abilities and preferences. Bonus, The workout is tailored specifically for Martial Artist, Special Forces, and Free Runners.
Circuit #1-Repeat entire circuit twice
 Exercise                                                                           Reps
Thruster Pushups                                                               20
Deep Squat Pullups or Burpee Pullups                               20
30 lb Russian Twist                                                           30
Explosive Dumbbell Hammer Curls                                   30 Each side
Jumping Jacks                                                                  100
Hip Ups or Feet to the sky                                               30
Murder that punching bag for                                           2 minutes

Circuit #2 Repeat entire circuit twice
Exercise                                                                            Reps
Alternating Lunge Hops                                                       30
Hand Stand Pushups                                                           20
30-50 lb Single Bent Leg Dead-lifts                                     20 Each side
Knees To Elbows                                                                20
24 Inch Box Jumps                                                             100
20 lb Triceps Kick Back                                                     20 Each side
10 lb kettle-bell or dumbbell Side Plank Rotation                30 Each Side
50 lb Overhead Dumbbell Extension                                   20
Wide-Grip Toes to Bar                                                       30

Stretch, Hydrate, and get ready for Circuit #3.

Circuit #3 Like the others, Repeat the entire circuit twice
Exercise                                                                         Reps
Kettle Bell Mountain Climbers                                        30
50 lb Dumbbell Floor Press                                            20 Each side
50 lb Seated Calf Raise                                                  30 each leg
Hibberty Jibberty                                                            40
Murder that Punching bag again                                      5 minutes
50 lb Dumbbell Swings                                                  40 Each side
Three point 50 lb Dumbbell Standing Calf Raises           40 for each point
Kipping Pullups                                                            30

You're done!! Now just go for a 1 mile cool down jog.
Don't forget to hydrate, eat something high protein and low carb and stretch. Roll-out and ice if necessary.

Everything is possible

Nothing is impossible; there are ways that lead to everything, and if we had sufficient will we should always have sufficient means. It is often merely for an excuse that we say things are impossible.
-Francois de La Rochefoucauld

The Ab 500 & Swim 1,000 workout

There are no limits for those who make no limits.-Malik Dees of Addiction Fitness

Swim 100 meters
50 Crunches
Swim 100 meters
50 Bicycles
Swim 100 meters
50 Cross Leg Situps
Swim 100 meters
50 Russian Twist with a 35 lb dumbbell or kettle bell.
Swim 100 meters
50 Crunches 
Swim 100 meters
50 Bicycles
Swim 100 meters
50 Cross Leg Situps
Swim 100 meters
50 Russian Twist
Swim 100 meters
50 Flutter Kicks
Swim 100 meters
50  Reverse Crunch

Stretch out the Shoulders and core. hydrate, refuel, and congratulate yourself.

How to get the most out of cardio with a packed schedule.

Here's a little tip to help you maximize  your results-If your running(or swimming or biking)and can't finish all of your miles or laps due to lack of time, do as many as you can right then...and then later go back and finish the rest of them. It's ok to split them up, even for long distance cardio.

Fourteen reasons you should be staying hydrated

                                                  Why you should love your water.

1. Water keeps you feeling full and satiated
2. It increases the metabolic rate. ( bonus-drinking two glasses of cold water could burn an extra 50 calories  AND, drinking 16 of chilled H2O first thing in the morning, will boost your metabolism by 15 percent for the
 next 45 minutes) Still hating on water?
3. It lowers blood pressure
4. Enhances skin tone
5. Improves immunity
6. Prevents some types of headaches
7. Helps flush out toxins released during fat burning
8. Regulates body temperature
9. Carries nutrients and oxygen to all cells in the body
10. Protects and cushions vital organs and joints
11. Aids in the conversion of food to energy
12. Provides a vehicle for removing waste from the body
13. And for the ladies...it makes possible the tremendous increase in blood flow required during pregnancy.
14. It helps the brain to focus and concentrate.
If you still can't stand the taste of water, grab some cucumber,strawberry, or orange slices and stick them in the fridge in a pitcher of water. It'll add a refreshing taste to your otherwise boring best friend.

Start your days right to stay in the fight.

I'm a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don't progress, we backslide into bad habits, laziness and poor attitude.
Start your day out with something you enjoy-plug up the Xbox and play 15 minutes of COD, solve a crossword puzzle, spend some time with your dog, or whatever you enjoy...as long as it doesn't take a ton of your time up you should be good. After a little "me time", review today's To Do, and get started. Start with the most important things. If everything shares top spot, start with whatever is going to take up the most of your time and get that out of the way.

Train like an addictionaire

 The difference between who you are and who you want to be is what you do. What you have to do to get where you want to be may not be pretty and may not come easy....but in the end, it is all worth it.
 Run 800 meters and stretch.
40 Pullups-Mix them up and use multiple variations.
400 Meter Run
40 V-Ups
400 Meter Run
40 Explosive Pushups. Get those hands at LEAST 8 inches of the ground.
400 Meter Run
400 Deep Lunges
400 Meter Run
40 Dips. Make sure your shoulders don't dip beneath your elbows or else it'll become a shoulder exercise.
400 Meter Run
40 Tire Flips or Clean and Jerks. For the Tire Flips, use something at least as heavy as you yourself are.
400 Meter Run
100 Mountain Climbers at a medium pace.
400 Meter Run
40 Single Leg Calf Raises. See if you can add a little hop in to each repetition.
800 Meter Run
40 V-Ups
40 Single-Leg Dead lifts on each leg.
40 Pullups
40 Pushups- Multiple variations.
400 jumping Jacks
...And then a 1200 Meter Run at a slow, body temperature lowering pace.

Make sure to stretch afterward and refuel with something high protein.
Try to go low Carbohydrate, there's no need for the extra fat.  

Do this to turn on your metbolism and lean out your middle section.

Occasionally, I like to switch things up and try something off books.
Here's a new favorite-
Run for 30-90 minutes at any pace. Then-

1. 30 Burpees
2. 30 Burpee/Pullups
3. 30 Pullups
4. 30 Box jumps
5. 30 Medicine Ball Squat Throws
6. 100 Jumping Jacks
7. 300 crunches
8. 30 body weight squats
9. 30 side kicks (each side)
10. 30 jumping lunges
11. 30 curls
12. 30 Tricep overhead presses
13. 30 frog jumps
14. 30 squat jumps
15. 3 x 1 minute jump ropes 

 Go through this however many times you like. Stretch, hydrate, and refuel with something low carb and high protein.
 This workout will limber you up and burn crazy amounts of calories. Try and keep up a good pace throughout the entire session, switching from one exercise to the next without resting will keep your heart up and metabolism revving.
Remember, eating is 80% of fitness. The crazy workouts you do are only 20%. Get some!

What is Addiction?

Dig Deep into your Addiction. This page is for the addicted. Transform your mind and body.

This page is addicting, strong, and life changing...Just like you and the way you train. The thing you train for is addicting. That's why you love it. AddictionFitness is hardly for the weak. It's for people who are hell bent on tearing apart and destroying their bodies and building them up into something better. Something that turns heads, gives them an edge in life and the sport they pursue, and

keeps them from having to leave their doctors appointment ashamed because of the health choices they've made. What's your Addiction?

Eight Pack anybody?

Run through this and your core just may be strong enough to get through Hell Week, BUDS famous man breaking Navy SEAL making week.
Start with this-
4 Mile run. Finish in 32 minutes or you owe 50 Pushup Burpees.
Hand to Toes-1 x 65
X Sit Ups-1 x 65
Ranger Crunch 1 x 65
Hibberty Jibberty 1 x 65
Obliques 1 x 65
Lower Ab Crunch 1 x 65
Flutter Kicks 1 x 65
And then finish with this-
4 Mile run. Finish in 32 minutes or you owe 50 Pushup Burpees...yea, again. 
Don't forget to eat a healthy high protein meal afterwards and get a good stretch in.
Do this twice a week. 

So you think you've got Triceps?

Think you've got Triceps?
Warm up-
jump rope for 5 min
    Moderate steady pace
barbell roll out 10 reps
    Go Slow with these and focus on firing up your core and shoulders. Feel free to up the reps and even do some shoulder rotations if you need to.
  Workout- 
 Set 1.
T-push up 10 reps
Diamond  10 reps
Wide (position your hands out further than you usually would) 10 reps
    1 minute of jump rope
 Set 2.
Narrow (position your hands closer in) 10 reps
Elbows scrapping your sides10 reps
Forearm (forearms and palms down-ignite your forearms by pushing down with your hands) 10 reps
    1 minute of jump rope 
Set 3.
Pike (feet up on a chair or stool and keep your hips up and biceps inline with your ears)10 reps
Upper and lower body elevated 10 reps of each. (16 inches off the ground is a good place to be)
One leg (get one of those feet of the ground and hold it 6 inches off the floor)10 reps each leg
     1 minute of jump rope
 Set 4.
One arm (it's ok if you need to make these elevated at first, but over time I want you to work on getting        them level with the floor) 10 reps each arm.
Plyo clapping (explode and get high) 10 reps 
Aztec (it's like a plyo...ok, double plyo, explode up while bringing your feet up too. Touch your feet with your hands)10 reps
      1 minute of jump rope
Set 5.
Judo (butt in the air and dive down while bending your back to come up,then reverse the movement)10 reps
Barbell (get a death grip on a barbell and lock your core in)10 reps each
Back arch (do your standard pushup but when you get to the top, arch your back by engaging your abs)10 reps
Having a "Jump Rope" resting minute after 3 exercises is allowed and ok. Taking one after 2 exercises is tolerable, but weak. And having one after every single exercise, is just pathetic.
Want more of a challenge? every  four exercises throw a 25-55 lb disk on your chest and knock out 40 sit ups.
Still craving the pain? Wicked! try going through it twice.

...Don't even think about it. You're done here. Go get a high protein low carb meal.

Don't forget to stretch,roll out,and ice if necessary.
Remember, "Pain is weakness leaving the body."-SEALFit

The Cure For Skinny legs

The Cure for Skinny legs

Exercise:                                                         Reps                                  
400 meter run                                                  1                                                                                    
lunge                                                               50                                      
offset lunge                                                       50                                           
skater lunge                                                      50                                        
squat                                                               50                                               
800 meter run                                                   1                                            
lunge calf raise with karate kick                         50  
jumping jacks                                                   50
single leg donkey calf raise                                50
single leg dead lift                                              50
1200 meter                                                       1
 burpees                                                           50
1200 meter run                                                 1
lunge offset lunge                                              50
skater lunge                                                     50
squat                                                               50
800 meter run                                                  1
lunge with karate kick                                      50 
jumping jacks                                                  50
single leg donkey calf raise                               50
single leg dead lift                                            50
400 meter run                                                  1

#21 of 101 running tips

Dare to be different(but not dumb)
"In training, don't be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive."-Benji Durden, 1980 U.S Olympic marathoner 

#20 of 101 running tips

Learn from your mistakes
"You find out by trail and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn't run for 5 days before the sub-4."-Sir Roger Bannister, first man to break 4 minutes for the mile in 1954 

#19 of 101 running tips

Take what you can
"So called  "junk miles"-those miles done on easy days or during warmups-do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories."-Hal Higdon, Runner/writer/coach

#18 of 101 running tips

Come ready to play
"Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product."-Dr. George Sheehan

#17 of 101 running tips

Create your own running creed
"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig."-Dr Ernst Van Aaken, renowned German coach

#16 of 101 running tips

Listen up!
"You must listen to your body. Run through annoyance, but not through pain."-Dr. George Sheehan

#15 of 101 running tips

...But be moderate 
"Is beer good for runners? sure...if it's the other guy drinking it."-Jim Fixx, author of the running bestseller, The Complete Book of Running

#14 of 101 running tips

Stay liguid
"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all dat at hydrating."-Dr. Alx Ratelle, former masters running great

#13 of 101 running tips

Warm up, then stretch 
"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good."-Runner's World Editors

#12 of 101 running tips

Try a "nooner"
"Noontime provides a triple benifit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch."-Joe Henderson, Runner/writer

#11 of 101 running tips

Follow road rule number one
"Running against trafic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive."-Dr. George Sheehan

#10 of 101 running tips

Make time for a quickie 
"If  15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all."-Dr. Duncan Macdonald, former U.S record holder at 5000 (set when he was in medical school)

#9 of 101 running tips

Don't crush the egg
"Don't clench your fist in a white knuckle grip. Instead run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.-Runner's World Editors

#8 of 101 Running tips

Relax to the max
"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed."-Dave Martin, Ph.D.,exercise physiologist

#7 of 101 running tips

Listen to the Rumbling

"If you feel like eating, eat. Let your body tell you what it wants."-Joan Samuelson, 1984 Olympic marathon champion