Fitness Challenge Testing

For those of you that are interested in testing yourself and following along with our 12 Week Challenge, I'll list the tests that we used. I started out by taking everyone's bodyfat measurements. Next, I used 5 different fitness tests to use as a baseline and to track their progress. The 5 tests were;

1. 200 Meter Dash
2. Standing DB Squat-curl-overhead presses for 90 seconds - as many as possible
3. Stairs x 3 - this was timed using a very long set of stairs
4. Weighted Sit-ups for 90 seconds - girls used 10lbs and guys used 20lbs
5. One Mile - timed

At the end of 12 Weeks I will test again. Our Challenge is based upon Fitness Progress, not weight loss. In addition we'll be looking at accountability, dedication, motivation and hard work. The goal is to get everyone to really embrace fitness and a healthy lifestyle and incorporate it into their life.

July 31, Tues

Hey Gang!

Real quick, each day I'll list various workouts. From Outdoor workouts to one's done in a gym, even to things you can do at home. Don't think you have to do all of them. These are only options. I generally do the Outdoor Workout in the early morning and the Strength Training at lunch. This works for me. Now you need to find a schedule that will work for you.

Outdoor Fitness Workout

Today we focused on the lower body. Started out with half mile warm-up to get the blood flowing.

• 50 Jumping Jacks
• 200 Meter run
• 20 DB Squats
• 20 Alternating Step-ups
• 20 Lunges
• 400 M run
• repeat 3 sets of 20
• 600 M run
• repeat
• 800 M run
• repeat
• 600 M run
• repeat
• 400 M run
• repeat
• 200 M run
• 5 minutes of AB work
• 10 minutes of stretching

Strength Training Workout

Today's workout will again be similar to last weeks. We'll be hitting Chest/Shoulder/Triceps. I want to get you in the habit of moving quickly from exercise to exercise. Be sure to hit it hard for 2 Sets of 10. I believe in "Quality over Quantity!"

• Barbell Bench Press
• Seated Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

If you have time, try to cool down for 5-10 min., followed by some light stretching.

Gut Check Workout

I'll start posting these workouts Mon, Wed & Fri. They're an added little bonus to really give ya a kick in the rear. Have fun with them. Try to time the Gut Check and let me know how it goes.

Have a great day and an awesome workout! Keep me posted on your progress!

Start of the 12 Week Fitness Challenge

Hey Gang!

Today is the beginning of our 12 Week Fitness Challenge which will end the week before Halloween. My goal is to help you get in incredible shape, incorporate fitness into your life and have a great time while doing it. For the next 12 Weeks I'll be listing a daily Outdoor Fitness Workout, a Home/Gym Workout and an occasional Gut Check Workout. Feel free to use what you want. You can take some of this and make it your own. Remember, this workout has to become your own for you to continue after the 12 Weeks is up.

Outdoor Fitness Workout

This workout will be pretty similar to the one we do at 6 AM at the park we meet at. You could probably do this workout at the park, at home or even the gym. Our 5-day AM format is;
Mon - upper body, Tues - lower body, Wed - Run/cardio, Thurs- lower body & Fri - upper body. Remember, if the workout is too hard or too easy, please modify it to suit your needs. This is all about you! We always start out with 5-10 minutes of jogging to get the blood flowing.

• 50 Jumping Jacks
• Pull-up & Push-up Super set - Remember to move quickly from exercise to exercise
• 10 Overhand Thumbs Touching pull-ups - 10 push-ups
• 10 Pinkies touching pull-ups - 10 push-ups
• 10 Overhand wide-grip pull-ups - 10 push-ups
• 10 Regular grip palms facing chin-ups - 10 push-ups
• 10 Overhand regular width pull-ups - 10 push-ups
• 50 Jumping Jacks
• Dips & Crunch Drop-set - On a bench or parallel bars if you have them (Nice and slow with a pause)
• 20 dips - 20 crunches
• 17 dips - 17 crunches
• 15 dips - 15 crunches
• 13 dips - 13 crunches
• 10 dips - 10 crunches
• 50 Jumping Jacks
• DB Squat Presses & Sit-ups
• 5 Sets of 10 DB Squat Presses with 20 full un-anchored sit-ups between
• 2 Sets of 20 DB Concentration curls / DB Kickbacks
• 2 Sets of 20 Leg lifts
• 5-10 min stretching

Strength Training Workout

You'll see that I'm constantly changing my strength training workouts up. I like to keep them fun and interesting. For the next couple weeks we'll be lifting 4 days a week, then I'll probably cut it down to 3 day routine, then maybe back to 4 days or 2 days. We'll see then. This weeks will be similar to last weeks. Same basic format just to help ya get started. We'll really change it up next week and the following weeks. I generally divide my weekly routines up into Chest/Shoulders/Triceps and Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is still 2 Sets of 10-12 Reps.

• 5-10 Minute Warm-up
• Barbell Deadlift
• Lat pull downs
• DB Squats
• DB One-arm row
• Single Leg Curl
• Barbell curl
• Single Leg Extension
• DB Hammer curl
• DB Calf Raise
• DB Shrugs
• Ab exercise
• Wrist curl
• Hanging knee raises
• Low-back Hyper extensions or Superman's
  * I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout

• 10-15 Pull-ups
• 25 Box jumps
• 25 Starbursts
• 25 Mountain Climbers - single count
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Flutter kicks
• REPEAT 4 TIMES

Have fun with the workouts. Let me know what you think. Would love to have your feedback and input. Have a great day!

Joe Decker

July 26, Thurs - Changing it up

Hey Gang,

Remember, what I want you to notice today is how we change some of the various workout variables. We'll change reps, sets, rest time to using barbells, dumbbells, machines and your own body weight. This keeps it interesting and constantly challenges your body to function differently each workout. This will help you continue to achieve results and stay motivated. I'll start with my Outdoor Fitness workout and then list today's gym workout.

Outdoor Fitness Workout
-This morning we jogged for about 10 minutes to a hill that's roughly 800 meters/ half-mile long with about a 10% incline. From the bottom we tried to run up it, without stopping to walk. We repeated this twice. It took between 4-6 minutes each time. You can try this on a hill that's close to you or on a treadmill at an easy jog.
-Next we did 50 squats with 15-30 lb dumbbells. Hold the db's in a curl position under your chin. Squat down and touch your elbows to your knees. Repeat.
-50 Walking lunges - single count
-50 Alternating Step-ups on a bench
-50 Box-jumps
-1 minute timed sit-ups holding a 15-30 lb db
-1 min plank position
-5-10 min stretching

Strength Training Workout
-Today's workout will be similar to Monday's - Chest, Shoulders, Triceps. We'll still do 2 Sets of 10-12 Reps. I'll change up Exercises, type and order. Here it goes;

-5-10 min Warm-up - 20 Jumping Jacks - 20 push-ups - 10 pull-ups

• Standing 1-arm DB presses - 10-12 w/each arm - start w/non-dominate arm
• DB Flat Bench Press
• DB 1-arm Snatch - this is an Olympic lift -pretty tough, but great exercise
• Barbell Incline Press
• Lying Triceps Extensions or Skull Crushers - lie on a flat bench - bring bar to your forehead
• Decline Cable Flyes
• DB Rear Delts - lie face down on a incline bench for these - lightweight -slowly
• Weighted Bar or Bench Dips
• 100 Full Sit-ups - non-stop or in sets of 10,25,50, etc - just get them done
• 50 Hanging Knee Raises

I'll put together a real butt-kicker Gut Check Workout for Friday. Stay tuned. Let me know if you have any questions concerning today's workout. Good luck! Have a great day!

Joe Decker

Legs/Back/Biceps Workout

I forgot to mention yesterday, that I teach Outdoor Fitness classes 5 days a week at 6 AM and 5 PM. I'll list that workout first because I do it first thing in the morning. I generally hit the gym at lunch time to get in my strength training. If you can possibly incorporate both workouts in during the day, you'll really notice your fitness level improve dramatically. Many just do the Outdoor Fitness class because it's extremely challenging and comprehensive. It's your call.

Today's Morning Workout;
This morning we hit the road for a little Speed Play or Fartlek Training. You can try this on the road, a treadmill, or any other piece of cardio equipment. The primary goal is to have fun with it. We ran from light pole to light pole. Run about 80-90% to a light pole, then slow easy jog to the next. Repeat. Sometimes I will throw in 2 or 3 light poles or stop lights to make it interesting. If you are doing this in the gym, you can pick it up from song to song, from commercial to commercial or minute to minute. It's your call. Be creative and have fun with it. Remember, 5-10 minute cool-down and stretching afterwards.

Strength Training Workout;
Yesterday we hit Chest/Shoulder/Triceps, today we'll hit Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is 2 Sets of 10-12 Reps.

• Overhand Pull-ups
• Barbell Squat
• DB Deadlift
• Chin-ups
• Single Leg Extensions
• Seated Cable Row
• Single Leg Curl
• Lat pull downs
• DB Calf Raise
• DB Shrugs
• Straight bar curl - focus on the negative
• Ab exercise
• DB Hammer curl
• Hanging knee raises
• Wrist curl
• Low-back Hyper extensions or Supermans

* I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout;

• 10-15 Pull-ups
• 25 Starbursts
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Mountain Climbers - single count
• REPEAT 4 TIMES

As usual, please let me know what ya think. I always appreciate your feedback. Enjoy the workout. Remember, "that's why we call it working out, not hanging out!" HOO-RAH! Have fun!

Joe Decker

About My Workouts

Hey Gang,

I've been getting some specific questions about my workouts and wanted to try to clear things up the best that I can. First, I've been competing in Powerlifting for 23 years, Strongman competitions for 10 years, and Ultra Running for about 10 years too. The daily and weekly workouts that I utilize are a combination of my years of competitive experience, college education, military background and rugged farm upbringing. This workout format is the same that I used to break a Guinness World Record for Fitness in 2000. Trust me, it will work.

Real quick, what is Fitness? Some say it's looking like a supermodel or having big muscles. Fitness is different things to many different people, but by definition fitness is a mixture of cardio endurance, muscular endurance & strength, flexibility and body composition. This is the definition of fitness that I subscribe too. This is what you will get from my workouts. My goal is to help you achieve total body fitness through a very comprehensive and well rounded workout format. The things we tend to value most in life are the things that we work the hardest to obtain. "Long. Strong. Fast. Fit!"

I hope this helps. Let me know if you have any additional questions.

Joe Decker

Chest/Shoulders/Tricep Workout

Hey Gang,

Like I said before, I'm going to try to change as many of the workout variables weekly as possible. From sets & reps to the number of days you workout per week. This will help keep it fresh, really challenge your body and get you the results that you want. The first workout that I list will be primarily a gym workout. The second will be a "Gut Check" workout that can be done at the local playground, home or at the gym. I'm going to start off this Monday with the Push muscles; chest, shoulders and triceps. Try to use as heavy of weight as possible for each set and move quickly between exercises. Each exercise will be performed for 2 Sets of 10-12 Reps.

-Easy One Mile warm-up Run

Workout

• Barbell Bench Press
• Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

* I like to perform and time the Gut Check Workout as soon as I'm done with the above workout. It'll only make you that much stronger if you do it while you're tired rather than doing it fresh all the time. Suck it up and knock it out!

Gut Check Workout

• 50 Jumping Jacks - one count
• 50 Overhead DB Presses - 3o lbs
• 50 Push-ups
• 50 Bench dips
• 50 Ab crunches
• 30 Jumping Jacks - one count
• 30 Overhead DB Presses - 3o lbs
• 30 Push-ups
• 30 Bench dips
• 30 Ab crunches
• 20 Jumping Jacks - one count
• 20 Overhead DB Presses - 3o lbs
• 20 Push-ups
• 20 Bench dips
• 20 Ab crunches

Email me at worldsfittestman@aol.com and let me know what ya think of these workouts. I would appreciate the input. It'll help me improve them for future use. Have a great day!

Joe Decker

Movie "300" Workout

If any of ya have seen the movie "300", you've probably wondered how the actors got those incredible physiques. Let me tell ya, it came through a tremendous amount of dedication, perseverance and training. Master Trainer, Mark Twight, of Gym Jones - Gym Jones - Knowledge - "300" put these guys on a pretty serious program of old school strength training. In addition, there was a high degree of accountability. Staying at home in bed was not an option. Best of all was their motto, "appearance is a consequence of fitness!"

Many of their workouts were similar to the one's that you guys do with me on a daily basis. Unfortunately you don't have 10 hours a day to workout. If you did, you might look like that too. This stuff works. "Only through hard work, dedication, motivation and perseverance will you see the results that you want and deserve. Remember this, no one owes you anything. "You get what you work for."

If you or someone you know is up for the challenge, listed below is the "300" Workout. It was a right of passage for the actors and stuntmen of the movie. I gave it a try today. It's tough as hell. Took me 12 minutes and 10 seconds and I was hurting! You will have to hang in there, work hard and just keep going. You can do it. Give it a try!

“300” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count) -the link below has a video description of these
-50x KB Clean and Press @ 36# (KB must touch floor between reps) (I used a 35 lb dumbbell since I didn't have a Kettlebell)
-25x Pull-up
300 reps total

*Floor Wipers - Josh Hillis' Fat Loss and Fitness Articles: Video: Floor Wipers from the 300 Workout

This is definitely a keeper. Remember, if you can't do this on your first attempt, try, try again until you succeed. I'd love to hear your feedback concerning this workout. Drop me a line if you get a chance. Good luck!

Joe Decker

Oldie but a Goody!

I've been doing this workout for years but have never actually timed it. It's a good one. I'm going to modify it to make it a little tougher. The first set of numbers is for all my HOORAHS. The second set is a little easier. You decide which one to attempt. This might hurt! Ok, here we go;

Push-Dip-Pull Workout

1. 50 push-ups / 30 push-ups - This is the modified side - still challenging though
2. 50 dips / 30 dips
3. 10 Jumping Pull-ups (from the floor, you jump to the bar and do a complete pull-up. Lower yourself down slowly and drop to the floor. Repeat)/ 10 Modified
4. 40 push-ups / 25 push-ups
5. 40 dips / 25 dips
6. 10 Jumping Pull-ups / 10 Mods
7. 30 push-ups / 20 push-ups
8. 30 dips / 20 dips
9. 10 Jumping Pull-ups / 10 Mods
10. 20 push-ups / 15 push-ups
11. 20 dips / 15 dips
12. 10 Jumping Pull-ups / 10 Mods
13. 10 push-ups
14. 10 dips
15. 10 Jumping Pull-ups / 10 Mods
16. TIME

This is a good one. I like to try to do it a couple times a week. It really helps your push-ups and dips. The Plyo or Jumping Pull-ups will get your heart rate up too. Let me know how it goes!

Speed Ladder Workout

Ok guys, this morning was spent doing a little Speed work followed by lower body calisthenics. I have various distances marked out in the local park using my GPS. You can do the same, go to a track or use a treadmill. It's all good. I like the convenience of stepping out my door. Here we go.

Speed Ladder Workout

• 5-10 minutes of easy jogging
• 100 meter sprint - 15 sec recovery
• 200 m - 30 sec recovery
• 400 m - 1:00 min recovery
• 600 m - 1:30 min ''
• 800 m - 2:00 min ''
• 600 m - 1:30 min ''
• 400 m - 1:00 min ''
• 200 m - 30 sec ''
• 100 m - 15 sec
• 5-10 min easy jogging

This is a great workout to help increase your short and middle distance running. If you want to increase the intensity, try shortening the recovery time. This morning, we never rested for more than a minute the entire workout. Give it a try!

Can you hang?!

Starting today, Friday the 13th, I'm going to start periodically posting a challenging 10-15 min workout smack down. The length of the workouts will vary from day to day. They'll be a very comprehensive mix of all kinds of good stuff. I like to call it "Gut Check" Workouts. I'll do the workouts first to make sure that they are tough enough and to see if I can even hang. Then I'll pass them on to you. If you need to modify, go ahead. Use the format that I give you, but change the weight or distance if need be to make it challenging and doable for you. Give them a try, have some fun then post a comment on my Blog if you want. I'd like to hear what you thought of that particular workout. For instance, "I enjoyed it, that sucked, you suck or no friggin' way!" Feel free to pass the workouts along to all your tough guy/girl friends. See if they can hang!

Here's the workout I did today. It took me 9 min and 48 sec to complete. Not too long, but pretty challenging if you really push yourself for time. Go for it!

1) 15 Wide-grip pull-ups (Ladies - 20 modified)
2) 15 Overhead Barbell Presses w/135 lbs (Ladies - the 45 lb barbell)
3) 15 Palms facing ya/pinkies touching pull-ups (Ladies - 20 modified)
4) 15 Standing Presses w/60 lb dumbbells - both arms together - palms facing in (Ladies - 20 lb db's)
5) 15 Overhand palms away/thumbs touching pull-ups (Ladies - 20 modified)
6) 15 Overhead Presses w/135 lbs (Ladies - the 45 lb barbell)
7) 15 Chin-ups-palms facing ya-shoulder width (Ladies - 20 modified)
8) 15 Presses w/60 lb db's (Ladies - 20 lb db's)
9) 15 Pull-ups - palms away (Ladies - 20 modified)
10) 15 One-arm snatches w/60 lbs- both arms for 15 - weak arm first (Ladies - 20 lb db's)
11.TIME

"PAIN IS ONLY WEAKNESS LEAVING THE BODY!"

What about my knees?!

How many times have you heard people say, "I don't run. Running is bad for your knees." We've all heard it at some time. Generally this is a person that has never run before in their life, an ex-runner that has torn up their knees from abuse, or just a lazy out-of-shape person making another excuse for their current state. Well, is running actually bad for your knees? Yes and No. What does this mean? I will try to answer this based upon my past running experience. First of all, anything in excess can be bad for you. Yes, even beer, wine and pizza! I think we all know that, but did you know that water can too. Yes, too much water can kill you. It's called hyponatremia. Getting back to the point, too much running and only running can tear up your knees. Again, nothing in excess. I will use myself as an example here. I have run 56 marathons to date and many 100+ Milers around the world. Plus, I weigh 195 lbs. That's a lot of abuse on my poor old knees. Sorry guys. And, knock on wood, have never had a major knee problem. Oh, I've had the occasional standard runner issues like ITB syndrome, plantar fascitis and tendinitis in most joints, but nothing serious. You may wonder how a short, stubby, balding guy can run so many miles and escape serious knee injury. Well, here's my story and I'm sticking to it. I started serious strength training around the age of 14. For many years I was a Powerlifter only. No running. I actually got into running because my meathead buddies like myself said, "Dude, you're too big to run." Of course that was all I needed and like Mr Gump, I started running and have not looked back. Luckily though, I have never stopped strength training. I continue to perform squats, deadlifts, lower body calisthenics and plyometrics. This, combined with a good amount of cross-training, has been my saving grace. I strength train heavy, 2-3 times per week, and I listen to my body, especially my knees. I love to run, but when my knees say,"leave me alone for a couple days," I do just that. When this happens, I'll substitute a run for a bike ride or jump on the elliptical machine. In addition, I try as much as possible to keep my body fueled with wholesome, healthy foods and lots of water. Of course I still enjoy the pizza and beer on the weekends, you've gotta stay human. To sum my rambling up, if you are going to run, you need to make sure you implement a couple days of strength training, incorporate some cross training and keep your body properly fueled and hydrated. Will this work for everyone? Who knows, but it'll definitely help and has certainly worked for this 37 yr old UltraRunning Clydesdale. "Running doesn't tear up your knees, the lack of a well rounded plan does!" Stay Long. Strong. Fast. Fit.

"Get busy livin' or get busy dyin'!"

Hey Gang,

Sorry for the disappearing act, I've been busy trying to come up with new and exciting challenges for myself. Like many of you, I start to lose motivation now and then and have to step back, reevaluate and drive on! Well, I've come up with a couple new adventures with the help of some interesting friends. I'm currently working on a trip to the Amazon with famed Naturalist, Richard Fowler. We're going to parachute out of plane into the Peruvian Amazon, hike through the jungle and try to survive for a couple weeks while meeting indigenous peoples along the way. Still in the process of finalizing but that's the gist of it.
http://www.iquitostimes.com/rfowler-index.htm

The next adventure may have be climbing Everest or a trip to the North Pole. You may ask why? My answer will be, "Because I can." I truly believe that we are not on this old earth for a long time. So the short time that we are here, we need to make the best of it. The "best of it" is different for each and everyone of us. Individually we need to determine that. Before my grandfather past away he would say "Too old too fast." These words motivate me to experience as much as I can while I am still physically capable. Think about. This is our deep thought for the day!

Here's a link to my latest podcast interview. Check it out if you get a chance.
http://www.enduranceplanet.com/

If you are ever in San Diego, come join my Outdoor Fitness class. It's the best in the World and the most fun! Get Fit with the World's Fittest Man (San Diego, CA) - Meetup.com

I'll try to update my Blog more often. Please let me know if you have any particular questions you want answered. I hope that everyone has a great day!

Joe

Joe Decker
"World's Fittest Man"
858-342-2993
www.Joe-Decker.com

"i ran. i ran until my muscles burned and my veins pumped battery acid. then i ran some more."

More fun stuff

Hey Gang!

We're going to have a GREAT workout tomorrow! I hope that most of you can make it. It'll definitely be a good time.

I put together a Workout Log for some of the employees of AMN yesterday. If anyone is interested in getting a copy, follow this link- AMN's Workout Log - Bodybuilding.com If you want to develop your own Strength Training Log, this is a pretty cool tool and it's free. Bodybuilding.com - Printable Workout Logs - Create Your Own!

If any of ya are interested in beginning a structured Running Program, talk to me first. But if you need some good running resources, here are a couple of my favorite sites. They're loaded with info. http://www.halhigdon.com/ and http://www.run100s.com/

I've added a couple of the races that I'll be doing in the next couple months. If any of you are interested in participating in any fun events of your own, please let me know. I'm sure I can help get ya pointed in the right direction.
Camp Pendleton Races: Mountain Warfare Training Challenge
Rock 'n' Roll Marathon - June 3, 2007 - San Diego, California

In addition, I'm going to start putting together Mountain Bike, Rock Climbing and Kayaking clinics. Please let me know if you might be interested. This is the good stuff in life! Have a great weekend!

Joe

Joe Decker
"World's Fittest Man"
858-342-2993
www.joe-decker.com

"i ran. i ran until my muscles burned and my veins pumped battery acid. then i ran some more."

Doing it for the kids

Hi Joe!

This is Bill Eaker from Northside Elementary in Geneseo, Illinois. You just spoke to our students today at our Fine Arts Fair and I helped you set up the DVD. I just wanted to tell you how inspiring you were to the kids. When I got back to my 5th grade classroom, you were all the buzz, so I know you made a great impact on them. I heard one specific girl comment to a friend, “I think I’m going to start running!” This is a girl with self-esteem issues, so I think it is important that you know that you had an impact directly on her. My son, who is also in 5th grade, was talking about all the things you had done and how impressed he was. He and his friends were playing X-Box and talking about it the whole time. After they were done playing, they went on an “epic” bike ride across town. With all the childhood obesity that we see everyday at school, I just want to tell you that it is awesome that you take your time to talk to the kids, encouraging them to exercise and eat right.

Melanie Rice has talked to me about you for years, and it was a pleasure to finally meet you. It would have been nice to have some time to talk to you about biking and kayaking. I have been an avid mountain biker for years, and have been kayaking now for 7 years now. I have to admit that you inspired me a great deal today as well. I have always talked about planning, training, and completing the entire length of the Mississippi River by kayak, and you brought those thoughts back. Sometimes the doubt that sits in the back of the mind keeps me from larger accomplishments such as these. I’ll just have to set some short and long term goals, take baby steps, and you never know, I just might get around to doing that. Anyway, enough of my babbling. Keep up the great work and inspiration for the kids. I hope you had a safe trip home.

Bill Eaker
Northside Elementary
Geneseo, Illinois

From Kyle in Canada

I just received this email from Kyle in Cananda. I thought you guys might enjoy it. It's a great story.

hey joe!

So everyone has a story, heres mine.

I live WAY far north. In a town called yellowknife, nwt, canada. Here we have winter for 8 or more months of the year. I always made excuses for myself, not working out in the winter and saying ill wait for the summer....but guess what? I never did.

I grew up as the BIG Boy in school, teased from time to time, but i used my size to kinda intimidate them. I did alot of out doors stuff like camping, fishing, hunting, and all that. And i got plenty of excersize from it. I also played alot of sports, soccer, basketball, hockey, paintball and many more. But what i ate and drank (alcohol) and how much of it was killing me from the inside out. You know the meals im talking about, the momma's home cooked meals. The ones with more meat and white breads and pastas, and sugars. Id sit down and CLEAR 3 PLATES!!

So on new years day (2007) i stepped on a scale and weiged myself....I was shocked. I was a 19 year old guy out of high school, that weighed in at a whopping 307lbs!

This shocked me, i was depressed for a few days, not sure what to do or where to start, it just seemed like an obstacle that i couldnt conquer.

Then i decided to do something about it. I got a gym membership. I was workingout everyday, drinking lots of water, but i was skipping almost all my meals accept dinner. Where i would fill up on more than i would before!

So then i found your book at walmart (where i work by the way). And i flew threw it in just 2 evenings. Your story reminder me of me alot. So then i decided it was time to change. I started the power of eating program. Whole grains, no bad fats, no more red meat, cut the sugars, everything i should be doing i did. Im eating vegies like brocoli, carots, and snap peas (which i love now). I have been substituting mustard for mayo. And i have started the "shock your body" program too. What a difference!

So here it is. I started the program on january 9th 2007. I weighed in at 307 lbs. Now its march 17, 2007. And in just about 10 weeks. IVE LOST 87 LBS! Thats right, im down to 220! My muscles are toner, arms, legs, I even have pecs haha! And the compliment are great!

So heres my question.. I still have my problem area to take care of. My stomache. Its still really big. I was wondering if i were to work the muscles more in that area, ie abs, lats etc. Will this speed up the weight lossn this area?

any way i really hope youve read this and reply, thanks for everything! And im sure uve heard this before, but your a life saver! thanks again,

Kyle

What does Fitness mean to me?

What is Fitness? I have asked many people this same question over the years. Many have said, "It's looking like a super-model or having muscles like a bodybuilder." I personally couldn't disagree with them more. Fitness, to me, is a way of life, a state of mind, a philosophy. Fitness is getting up in the morning and being happy, truly happy with that person looking back in the mirror. Being able to actually say that I love this person. How do we get to this point? I'm sure it's a very different path for each and everyone of us. When I was down and out in New Orleans and contemplating taking my own life, fitness was my savior. It gave me hope. It enabled me to escape from my self-imposed prison. It allowed me to discover the true power of the human body and spirit, to find the fire that dwells inside of us all. The power to believe that anything was truly possible if I only believed in myself. It then allowed me to travel to exotic places around the world to compete in what was once only unthinkable endurance and strength events, inevitably taking this human body as near to death as possible only to come back stronger and more self-confident than ever before. It's a best friend that's always there. It is to be enjoyed and cherished, not loathed and abandoned. It's the ability as I grow older to never stop playing like a child. Most importantly, fitness is my golden path to aging with grace, moving proudly through life and when the time comes to leave this world with dignity. That's what fitness is to me.

It's Not Your Fault

We've all heard the TV commercial for a popular diet pill that states, "If your fat, it's not your fault." It's about time. That's what I always said when I was 80lbs overweight. No one would believe. It wasn't my fault. It was Coca-Cola, McDonald's, Hostess. Not mine. Isn't it such a relief to finally find this out?

Are you kidding? "It's not your fault." Why do we humans have such a difficult time with accountability? Many times we like to play the blame game and point fingers. I've been there and lived that lie. I'm here to tell ya. If you DO NOT hold yourself accountable for your actions, i.e overeating or not exercising, you will continue down the devastating path you're probably currently on.

I know. I sit alone late one night in a dirty New Orleans apartment, contemplating taking my own life. Why? Because I couldn't figure out how I had come to this state in my life. I was overweight, out-of-shape and abusing drugs and alcohol. But it wasn't my fault. Right?

Luckily for me I was able to get it together. I looked in the mirror for hours. I hated the person staring back. But I realized eventually that that person could be weak and pathetic. He was human. He needed to hold himself accountable and not blame the food, alcohol and drugs. He had to accept responsibility for his actions and current condition.

When I was able to do this, it was like a tremendous weight was lifted. Wow. To think, that I could be weak and pathetic. But now I had control. I made the decisions. I stopped blaming everyone and everything. When I was able to do this, it set me free. I was no longer bound. Through my weakness I found strength.

I truly believe that this can be applied to many of us out there. Listen guys, many times in life "it is our fault!" There's nothing wrong with that. Don't give someone or something else that ability to have control over you. Set yourself free! Break those chains. Repeat after me, "It is my fault and I control it!"

Have a great weekend!

Joe

You're Never Too Old!

Hey Gang!

It's been a couple months since I last signed in. 2007 started off with a month full of fun-filled fitness events. I started with a Powerlifting meet in LA, then the Death Valley Trail Marathon followed by the Strongest Man in Arizona competition. Let me tell ya, I'm pretty beat-up but in a good kinda way. These sort of events don't let you forget that you are alive.

Speaking of being alive, I have worked with and continue to work with people that tell me, "When you get to be my age, you won't be doing these crazy events." Most of these people are 40-50 years old and the majority have set on their ass their entire life. Now that they've gotten older and haven't engaged in any prevention, like a fitness program, they are starting to fall apart. Most people that tell you that running destroys your knees, have never actually run. Or that tell you that weight lifting will destroy your shoulders, have never lifted. These people have done nothing and are paying the price.

I believe that engaging in activities like running and weight lifting in moderation do not destroy your body but have the opposite effect. They help you to continue through life with your head held high and to live with pride. We do not have to become these helpless little crippled people that we generally associate with aging. Yes, I'm only 36, so what do I know. You've got a point there so how about I give you a couple examples from some incredible individuals I met over the last couple of months.

I met Ryan at the LA Powerlifting meet in Jan. This competition consisted of a one rep max bench press and a one rep max deadlift. Pretty serious business even for us youngsters. Ryan told me that he started lifting weights when he was 15 years old. Back then it consisted of picking up heavy things around the farm. He's watched the industry grow over the years. And he's watched many of his friends get old and feeble and die. Ryan is 71 years young. He can bench press 275lbs and deadlift 365lbs. He looks like he's 50 and acts like he's 21. He said, "Lifting weights all of these years has kept me looking and feeling young and strong." Who would you listen to? Your overweight and lazy neighbor or Ryan? Hmmmm?

I met Tom and Kate at the Death Valley Trail Marathon in Feb. This is one of the most scenic and beautiful courses in the country. 26.2 through lovely Death Valley. Marathons are not easy, especially one in this location with 4,000 feet of elevation gain. This would be tough for a young person. Tom and Kate have been running their entire lives. They have done countless marathons and races together all over the world. It is their passion and their first love. Not bad considering Tom is 76 and Kate is 69. I asked them about their knees. They said, "Yes, we've had the normal aches and pains, but both of us would take this any day over sitting down and actually growing old. Running together is our fountain of youth!" Who would you believe? Hmmmm?

I've come to this conclusion, never stop playing like your kid. Try to continually enjoy your body and let it take you to far away exotic places to do incredible things. "We're not here for a long, just for a good time!"

Holiday Fitness Tips

It's that wonderful time of the year again. A time for friends and family to get together to eat, drink and make merry. Now there's nothing wrong with this, just be careful that you don't over do it or you'll start off the New Year looking like the Stay-Puff Marshmallow Man! Here's a couple tips that might help you out during the next couple weeks.

We all know how easy it is to avoid exercising during the holidays. It's easy to make the excuse, "Oh, I want to spend more time with my family and friends." Who doesn't? When I'm home, I try getting up a little earlier than everyone else and go for a jog or hit the gym. Get it out of the way in the morning. That you won't put it off during the day. You really feel so much better the rest of the day after a little morning sweat. It's also a good way of cleansing the system from the night before.

How do we avoid over-eating and filling up on all those goodies? This is very difficult. I grew up on a farm and my mother can cook. Unfortunately most dishes are made with old-fashioned Crisco. The good stuff. To avoid over-indulging as much as I possible, I go shopping for myself even before I get home. I like to stop by the store and buy fruits, veggies and lean meats. I know I will not find a lot of this at my parents. When I'm sitting at home and the urge strikes to munch, it's nice to know that I have some healthy alternatives. It's not a 100% guaranteed, but hey, every little bit helps in the battle of the bulge.

I hope that everyone has a very Healthy and Happy Holiday Season!