Tag Archives: training

The “World’s Fittest Man” Favorite Workout Series

I’ve been working out now for almost 30 years. Wow where has the time and my hair gone?!haha…It’s funny but looking back over the years, workouts are kind of like an old pair of favorite shoes or a favorite sweatshirt or hat. There always there, comfortable and you just can’t get rid of them. As you can imagine I have quite a few workouts that fit this criteria but the one below is probably one of my favorite. Not meaning that it’s easy by any means because it’s not but I know that if I complete it that I’ll get one helluva workout. One of the greatest things about it is it can be done outside and just about anywhere. Whether you’re at the beach, on vacation or in the neighborhood park you should be able to find an area to do most of this workout. I call it a descending pyramid workout. There are 3 different levels to choose from depending on your current fitness level. Advanced reps are 50-40-30-20-10, Intermediate are 30-25-20-15-10 and Beginner are 10-9-8-7-6. So are you can see there are 5 circuits done with various repetitions depending on your fitness level. In my example below I’ll list the Advanced as that was generally what I did. So hold on and here we go!

  • Begin with a 5-10 minute jogging warm-up
  • Pull-ups (optional) I like to do a set of 10-15 before each round and change up my grip.
  • 50 box jumps or alternating step-ups
  • 50 push-ups
  • 50 sit-ups
  • 50 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Chin-ups (optional)
  • 40 box jumps or alternating step-ups
  • 40 push-ups
  • 40 sit-ups
  • 40 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Pull-ups (optional)
  • 30 box jumps or alternating step-ups
  • 30 push-ups
  • 30 sit-ups
  • 30 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Chin-ups (optional)
  • 20 box jumps or alternating step-ups
  • 20 push-ups
  • 20 sit-ups
  • 20 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Pull-ups (optional)
  • 10 box jumps or alternating step-ups
  • 10 push-ups
  • 10 sit-ups
  • 10 bench dips
  • 5-10 min cool down
  • DONE!

The photo pretty much sums about how you’ll feel when you’ve finished this workout! Enjoy! Remember push yourself as hard as you can but don’t forget to have fun while doing it!

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Don’t Cleanse; Rather, Eat Clean

Written by guest blogger, Kim Mueller, MS, RD, CSSD.  

Clean foodConsidering trying a cleanse diet, aka “detox diet”? You may think twice about it after results from a clinical review of data conducted at Georgetown University School of Medicine failed to demonstrate ANY of the purported benefits including weight loss and enhanced energy. Furthermore, in many cases, the client experienced symptoms detrimental to their well-being and performance such as abdominal pain, muscle cramping, nausea, and in more severe cases electrolyte imbalances, kidney failure, and liver problems.

So, instead of trying something so drastic and short-term, why not adopt a healthy lifestyle change that incorporates clean eating? Registered Dietitian, Board Certified Specialist in Sports Dietetics, elite athlete and owner of Fuel Factor Nutrition Coaching (www.Fuel-Factor.com), Kim Mueller, recommends the following 5 tips for clean eating:

1. Stick to foods that contain shorter and recognizable ingredient lists. If you can’t carry the ingredient in your own kitchen, you probably don’t want to be eating it. Processed foods, which sadly make up the bulk of most inner aisle grocery shelves, contain chemicals and preservatives that are designed to enhance the shelf life of the food, not the human body.

clean food2. Boost the color (aka, fruits and vegetables) in your diet by aiming for at least 1, preferably 2, servings from each color of the rainbow each day. Frozen and canned products are ok, just stick to the unsweetened versions. Consider choosing organic for the following pesticide-ridden foods: apples, celery, strawberries, blueberries, peaches, spinach, kale, lettuce, nectarines, grapes, bell peppers, and potatoes. The pigments found in fruits and vegetables carry strong anti-inflammatory properties that can help ward of disease and enhance recovery.

3. Stay hydrated by sipping on fluids so that urine runs a pale or straw-like yellow. The body just doesn’t function at peak when deprived of water.  Not a fan of water? Try adding a splash of 100% juice to your water for a bit of flavor.

4. Focus more on plant proteins such as edamame (green soybeans), lentils, beans (all varieties), quinoa, nuts, and seeds. The American diet, as a whole, is focused way too much on animal
proteins and not surprisingly, our rates of heart disease, obesity, metabolic disorder, and so on seem to surpass the majority of the world’s population year in and year out. Even on heavy training days, most athletes need not exceed ½-3/4 gram of protein per pound of body weight. Aim to make at least half of these grams plant-based.

5. Add more probiotics to your diet. Probiotics are live micro-organisms found naturally within the digestive tract that, when maintained at adequate levels, help support intestinal health and enhance immune function. Most probiotics are of bacterial nature, thus the nickname “friendly bacteria”, and originate from the Lactobacillus (lactic acid bacteria, LAB, L.) or Bifidobacterium (B.) family, and can be found in such foods as yogurt, kefir, and cultured milk products and beverages.

myfirstmarathonwinWant more tips to help improve your health and performance?  Kim Mueller, MS, RD, CSSD, owner of Fuel Factor Nutrition Coaching (www.Fuel-Factor.com), is a Registered Dietitian, Board Certified Specialist in Sports Nutrition, & Exercise Physiologist who provides nutrition coaching, race nutrition guidance, and customized meal and planning to active individuals worldwide. She is also an accomplished runner with a 2:52 marathon PR.

Contact Kim at [email protected] to schedule your complimentary initial 30 minute consultation.

Humble Pie

Written by guest blogger Aaron Werner

Humble transitive verb\ˈhəm-bəl
1: to make (someone) humble (see 1humble) in spirit or manner
2: to destroy the power, independence, or prestige of

This morning I had a righteous dose of humbling. While browsing through a local race directory I came across a race series called “King of The Hill” that was put on by Gut Check Fitness, self described as “San Diego’s #1 boot camp” and run by Joe Decker (go ahead and google him – pretty amazing story). I had never heard of Joe, Gut Check Fitness, or this King of the Hill series of races before seeing it in the directory – but running 7 miles up and down Mt Woodson with physical challenges along the way sounded like a fun time so I signed up.

Now, I know what you are thinking: a 7 mile trail run up and back a steep hill with burpees, pushups, leapfrog jumps and other challenges does NOT sound like fun!! Well to me and the 50 other people who showed up this morning it does. There is just something about pushing through physical and mental adversity that excites me.

Anyway, the run started on a quick downhill that immediately turned into an uphill. It was not STRAIGHT up, but with my lungs burning in the cold January morning air it sure felt like it. I’ve been doing some hill runs around 7-8 miles so I thought I would have a pretty good day…..I was humbled. I didn’t feel comfortable till mile 1.5 when it flattened out and we were required to do 10 burpees, which is not a lot but after running uphill for over a mile my legs were already tight. Consequently my shoulders and arms were incredibly sore from playing Just Dance on the Wii we got for Christmas and which didn’t help any. For the next 1.5 miles up the seemingly steeper trail I employed a routine of running, walking, and eating slices of Humble Pie all the while realizing my fitness has dropped over the Christmas holiday. I picked racers ahead of me and fought to catch them, especially the old guy in white spandex shorts. Cycling, triathlon, running, it doesn’t matter, white spandex is never acceptable (however racing behind someone who is wearing white spandex is great motivation to go faster).

The view atop Mt Woodson is beautiful, and today was exceptionally clear. I took a quick drink of water, appreciated the view as I touched the turn-around rock and headed downhill. For as challenging as going up was, going down was insane! I was 99% out-of-control as my legs turned at an incredible rate. It felt like at any moment I was going to miss the turn and run myself right off the mountain. Thankfully I kept upright thanks to my Brooks PureGrit shoes. I’ve never appreciated them so much!

Mentally the challenge was reaching the top. We were told several times that there were NO challenges on the way down. This meant that as soon as I turned around my mind relaxed and just held on for the ride. I should have known better. A “King of the Hill” race put on by company called “Gut Check Fitness” that is owned by “The World’s Fittest Man” per Guinness World Records should have clued me in that there would be challenges all the way to the finish. Remember that quick downhill at the beginning of the race. Well it was steep, and now that was an uphill with the finish at the top. We didn’t just have to run up that hill to finish…..no, we had to do Leapfrog Jumps up that hill. One last slice of Humble Pie.

I finished with a time around 1:24ish. I’m not sure exactly because I didn’t look at the clock and forgot to stop my watch till after getting a drink. It was fun, tough, and humbling. There are 3 more races in this series, all progressively more difficult. I’d like to do them, but I’ll put in some work before then, and before the SoCal Super Spartan in a few weeks!

I was impressed by the finish food, beer with koozie and quality of finisher medal. Excellent race origination and experience. I even appreciated the chance to eat some humble pie.

Oh, and in case you were wondering, the dude in the white spandex passed me just before the finish.

Check out more stories from Aaron here.

The Importance of Training

Written by Joe Decker

How many times have you watched a sporting event on TV like a football game, tennis match, or even the Olympics –and been in awe of the athletes that are competing? If you’re like me, probably many. Occasionally you’ll hear people say, “Oh they’re just born that way.” Granted, many are born with a innate talent that the average person might not have; however, don’t be fooled. Their obviously talent doesn’t take away from the fact that they not only dedicate their life to their sport but also train their butts off to be the best that they can be. They HAD to train and plan to get where they are at.

While you might never be a professional athlete making millions of dollars or winning race after race, it certainly doesn’t mean that you can’t train to the very best of your ability. Having personally competed in some of the world’s toughest events like the Raid Gauloises, the Badwater 135, the Death Race, Guinness World Records and more, I’ve learned the irreplaceable importance of putting together a thorough training program to help be best prepared. This is probably one of the biggest benefits our clients at Gut Check Fitness take away from their experience with us. They then utilize this first hand information to get them ready for Spartan Races, Tough Mudders, King of the Hill trail races and similar events.

Where do I begin? You’ve probably already signed up for an event with family, friends or coworkers. You’re all excited but have no idea what you’re doing; you’re scared, you’re nervous, you’re not sure where to start., you’re looking for an exit. Fear not. The first thing you have to do is get a plan. There’s an old saying I live by: “Fail to plan and you plan to fail.” Planning ahead is a must. You can get this information from a qualified fitness or race coach, which I recommend, or take your chances and research online. Regardless put a daily, weekly and monthly plan together. This will help keep you on track and hold you accountable. Also it allows you to monitor your progress, or lack of, periodically along the way.

How do I train? This is another question I’ve gotten asked many times over the years. “How do I run longer? “How do I lift more weight?” I always reply, “You run longer or you lift more weight.” Granted it’s a little more complicated than this but you get the point. There’s a fitness principle called “specificity,” meaning, if I want to work on my 40 yd. dash time then this is what I work on –not my marathon time.  You must concentrate your efforts where you want to see progress and based on the event you’re participating in. To be prepared for particular events, you must train accordingly – and with races like Spartan and Tough Mudders, you must specifically incorporate hills, walls, monkey bars, low-crawls and more.

Bottom line if you want to reach your true fitness potential, do your absolute best, and reach your goals –while hopefully avoiding injury along the way, you MUST train and you MUST plan. At Gut Check Fitness we’ve trained thousands of people over the years for the more popular obstacle-course races, long-distance trail races to even 12 – 36 hour overnight events. Give us a shout-out, stop by a class, or sign up for an event – take the first step in training and planning for your upcoming event.