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Gut Check Fitness

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Hey gang! Don't miss out on this incredible offer at It lasts today only! Sweating by oneself in a gym or underground elliptical bunker can cause blinding rage or the common cold. Work out with pals in the sunshine during boot-camp classes with Gut Check Fitness. With this Groupon, $29 gets you five boot-camp classes, a $75 value. Gut Check is run by Joe Decker, who broke the Guinness World Records Physical Fitness Challenge Record in 2000 for completing 100 miles of cycling, 10 miles running, five miles of power walking, six miles kayaking, 10 miles hiking, two miles swimming, 3,000 abdominal crunches, 1,100 jumping jacks, 1,000 leg lifts, 1,100 push-ups, 10 miles on a rowing machine, 10 miles on a Nordic Track, plus 278,540 cumulative pounds of weight-lifting all at once and all in less than 24 hours. That means he's fit. Decker’s workouts are full-body, muscle-toning, fun agility exercises with heart-pumping workouts. The schedule includes classes at 6 a.m. in Torrey Hills Park, 9:30 a.m. at La Jolla Shores and Torrey Hills Park, or 5:15 p.m. at the Carmel Valley Rec Center with one of Gut Check's friendly, energetic trainers. During a workout, Gut Checkers may lift rocks majestically above their heads, flip tires, or carry each other on their backs up steep inclines simply for the love of exercising. The instructors won't make you march in step, salute them, shave your head, or do push-ups until your arms quake worse than San Francisco in 1906, but they will make you sweat buckets and challenge, tone, and trim your body. Reviews Gut Check Fitness won's A-List award for Best Boot Camp in 2009, and it has a perfect five-star rating on Yelp: I have never had more fun getting my butt kicked in my life. If you are into fitness or want to be into fitness, look no further. – trevor h. Don't expect to pump iron in a gym, but you should expect to get in incredible shape if you let Joe and the rest of his clients motivate you to push yourself as far as you can go. – Derek L. Joe Decker runs the best boot camp in San Diego. – Brian B.

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Hey Gang!


Just got back from the 2009 North American Wife Carrying Championship. Here's a link for some quick coverage to give you an idea of what it is.  I will tell ya, it's definitely harder than I thought it would be. Running 300 meters with a 128lb person slung up on ya gets friggin' hard! Plus going through mud, over logs and through a water pit just wears your *** out. We did well but I fell to my knees once on the sand hill and was penalized time which dropped us to 11 place. I'm perfectly fine with that. We went there to jsut have fun. I gotta tell ya they kept announcing the World's Fittest Man is here. Which I hate! Everyone wanted to kick my butt of course. It makes ya nervous. Nik and I lined up against a 29yr old x-country stud and his little wife. He even had on running spikes. I was like "oh ****!" We were neck and neck until the sand hill where I tripped to my knees. He wanted to beat me so bad he launched over the hill and drove her into the ground!haha...Luckily it was soft. I got back up and passed to win by 3 seconds. Made me work. Just a good time. I would do it again. I love events like this that are fun, goofy but challenging. Isn't that we're after in the long run anyway? You gotta have the fun factor! Getting settled back in. I'll start putting up daily workouts tomorrow. Time for me tos start training for the Barkley 100 Miler so will keep ya posted.  Got that then Texas Water Safari and hopefully La Ruta de los Conquistadores. Remember, don't take yourself to seriously. Enjoy life and have one helluva good time while doing it!



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Ahhh, you gotta love stairs, hills, ramps and other inclines that make you fight gravity while your lungs are burning, your heart is pumping and your mind is screaming stop! I have what you might call a "love - hate" relationship with all the above. But I will tell you that when I broke the Guinness World Record that I incorporated the above training generally twice a week. Not only is it good for the body but it really helps you to dig down deep and increase your pain threshhold. The best athletes aren't always the ones with the greatest VO2max but those with the highest pain threshhold. Remember that!



This morning we started out with a nice little 5-10 min warm-up then got after it. Here's the workout we did. Remember, feel free to change your workout up to suit your needs. First and foremost, you got get after it! You get out what you put in!


  • 5-10 min warm-up

  • neighborhoood hill 50 meters long - gradual incline

    • side shuffle up left

    • side shuffle up right

    • backwards up

    • 20 walking lunges up

    • 10 side lunges - left & right

    • sprint forward x 2

  • move down the hill - 100 meter sprint

  • move further down - 150 meter sprint

  • jog to another hill

  • 200 meter sprint up the hill x 2

  • jog to another hill

  • 400 meter sprint up the hill x 4

  • to the park

    • 20 alternating forward lunges

    • 20 alternating side lunges

    • 20 alternating reverse lunges

    • 20 monkey squats

    • 2 x 25 hanging knee raises

    • 2 x 1 min. timed decline sit-ups

  • 5 - 10 min stretch


This is a great workout. Good calorie burn and nice kick in the pants. Remember, if you can't run, powerwalk it. It's still a good one. Have fun!

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Had a great group this morning, about 20 people. I'm telling ya gang this stuff can be hard to do alone so try to find another twisted sicko to join ya! Also, if you have some about as fast or faster training with you, you will both get stronger and faster through competitive competition. It does work!



As I've told ya before, there's about 50 of us getting ready for the Boot Camp Challenge next month and then the big Gut Check Challenge, Nov 14th. So we're training our ***** off! Upper body stuff, Mon & Wed, lower body Tues & Thurs, a mix on Friday. Today we got after some short but strenuous 200 meter repeats then some lower strength. Here's how it went;


  • 1 Mile warm-up

  • 8 x 200m - *note, you can run them on a track or whereever you choose. 8 on a track can be boring but you can watch your times better. I like to mix them up and screw with peoples heads so we did 5 on the flat through the neighborhood, then 3 repeats up a long ramp, that sucked! But kick *** training.

  • 1min box jumps

  • 2 x 30 sec side step ups - left & right for 30 each

  • 2 x 30 sec single leg squats with a hop

  • 5 burpees w/pu

  • 10 walking lunges

  • 5 burpees

  • 10 reverse lunges

  • 5 burpees

  • 5 single leg long jumps - each leg

  • 5 burpees

  • 10 more walking lunges

  • 5 burpees

  • 30 sec decline sit-ups - spin it around to;

  • 30 sec decline leg lifts

  • 5-10 min stretch


This is a great little lower body smoke session. Listen, fat & speed are bitter enemies! Run faster, wathc what you shove in your pie hole and you will get leaner. Get after it!



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The CERTIFIED GUT CHECK™ TRAINER program is a rigorous professional certification course that will prove to your picky personal training clients, your bootcamp classes, cross-training athletes, and more importantly, yourself that YOU have what it takes to take them to the next level and beyond...


Are you:


The Reluctant Trainer? - You Are In Good Shape But You Don't Know Where To Start With Program Design, Marketing, and Motivating Others...

A Burned-Out Trainer? - You've Been In The Business For Years But Your Lost Your Passion and You're Tired of Programs That Over-Promise and Under-Deliver.

An Already Successful Trainer? - You Are Doing Well But Always Looking for the BEST system, Plus You Prefer A Non-Rubber-stamped Cert That Actually Protects Your Territory!!

This fitness business program was made by a World-Class athlete and coach ONLY for those seeking to become World Class trainers.


Benefit from Gut Check Fitneess' coaching, our unparalled fitness programming, our outstanding marketing support, and our fierce protection of your GUT CHECK territory (that's right, we absolutely will NOT allow other GUT CHECK Trainers to cannibalize your clients by actually assigning you your geographic area) you can relax knowing your name and profits will continue to grow with GUT CHECK FITNESS!


We Currently Offer Two Distinct Levels of Gut Check Certification:


Trainer (Level 1 - Gut Check Certified to train others, one-on-one)

Coach (Level 2, Gut Check Certified to train others as a group/team)

NOTE: You must complete the Gut Check Challenge as part of the Certification. Entry into the Challenge is included as part of your Certification ($49.95 value). You also must first pass Level 1 before moving to Level 2.

As a Certified Gut Check Trainer you will receive:


Full 2-days of grueling hands-on Gut Check Training overseen by Joe Decker himself and his staff of Gut Check Trainers.

Complete access to (including areas of the site not available to those who have not attended certification.

Education in performance programming, nutrition, rest, and mental toughness.

Knowledge of how to properly train others in the Gut Check Fitness methods, from beginners to advanced.

An introdution to the business of training others, marketing yourself locally and on-line.

License to train others, one-on-one, in the Gut Check method.

As a Certified Gut Check Coach you will additionally receive:


Premium placement on the front page of to promote your business.

The exclusive license to train others in a group/class setting in your territory in the Gut Check method.

Start your gym with the World-Class Gut Check Fitness education and certification program and little-to-no equipment and no need to rent a gym space.

IMPORTANT: Space is extremely limited due to the level of personal attention given to each attendee. Affliate yourself and your business with the very best, get Gut Check Certified (before your competition does)!




WHEN: November 14-15, 2009

WHERE: San Diego, California

WHAT TO EXPECT: Two days of fun and sun, learning and burning! Bring good running shoes, comfortable work out gear, water bottles, and a towel. Number of participants will be strictly limited.


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Youngest to run Badwater 135

Posted by JoeDecker Jul 23, 2009

Yesterday I had Nick Hollon on Gut Check Radio Nick's the youngest person ever to run the grueling Badwater 135 across Death Valley in July. I've ran it twice, 1999 & 2000, and let me tell ya, it's a monster. 100 plus degree temps, over 30,000ft elevation gain, on 200 degree asphalt and that's the fun part! If you get a chance, check out Nick's link. He's a very inspirational young man and you'll be hearing more about him in the future. Check out the radio show next week and call in if you have any questions. Have a great day!



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Ocean City Beachfest 2009

Posted by JoeDecker Jun 25, 2009



This past weekend I went to Ocean City, MD to run a 5 mile course with a 56lb backpack while wearing full combat gear and boots. My goal a few months ago had been to attempt a World Record run here but unfortunately injuries nixed that plan. So instead I decided to go and do the run to raise awareness for all the American troops stationed around the world protecting our country so that we can do this sort of thing. It was a great event! Chris Klebe and the rest of the gang at OC Tri-Running did an incredible job. I had 4 great guys run with me, Rob, Scott, Mark & Brandon. Plus my wife Nicole. Thank you all very much! It's easy to get caught up in the me world of today but if you truly want to help yourself, try helping others first occasionally. It really does enrich your own life. I challenge each of you to try to come up with something that you can do, anything to help someone less fortunate than yourself and then do it. "Pay it forward baby!" It does feel good and others will thank you. Oh, you can check part of the run out here at this link -



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Endurance blast 5-09-09

Posted by JoeDecker Jun 9, 2009

Today we did a middle distance blast. Nothing fancy, but very effective if you want to stay truly 'full body fit.' Remember, fitness by definition is cardio endurance, muscular endurance & strength, flexibility and your body fat composition. To have well rounded cardio endurance, I like to incorporate hills & stairs, speed work, tempo runs, fartleks and the list goes on. This morning we hit some middle distance speed pace work followed by calisthenics:


  • warm-up x 800 meters or half mile

  • timed mile - about 80-90%

  • 2 min rest

  • timed half mile - 80-90%

  • 2 min rest

  • another timed mile - goal to match or get better time than first!

  • 2 min rest

  • 50 alternating step-ups

  • 15 side step-ups *each leg

  • 15 single leg squats with hop *each leg

  • 15 front step-ups *each leg

  • 15 partner hamstring falls

  • 5-10 minutes of stretching



It's a great workout but you got to get after it. Will definitely help you increase your race times and also lose weight. Fat does not like speed!haha...Enjoy!



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Keeping fitness fun!

Posted by JoeDecker May 12, 2009

I've been actively working out and competing in everything from Powerlifting to Track & Field for 25 years now. Wow, where does the time go! People ask me all the time, "How do you stay motivated to stick with it? Don't you get bored?" My answer is always NO! I love putting myself out there and always trying to see just what this human body can do. That being said, I have also found that for me it's very important to look for new fun, interesting and challenging events to try. "Variety is the spice of life!"


I know we all have a favorite activity whether it be running, cycling, lifting, etc. but I truly think it does the body and the mind good to try new activities. It not only helps to keep ya mentally sharp but cross training can also help you avoid over training injuries. I am a firm believer in the benefits of x-training expecially as we get older.


Don't be afraid to try something new, you just might like it. If you're a runner, trying cycling, swimming, paddling or adventure racing. If you're a powerlifter try a strongman competition or Highland game. If you do cardio, try a strength event and vise versa. Don't focus on winning just on having fun. It's all about the 'fun factor!'


A couple weeks ago I decided to have my own challenging but fun event, The Gut Check Challenge. It's one part Boot Camp, one part Strongman and one part cardio craziness. It consisted of suicides, burpees, tire flipping, truck pulling and carrying stones out of a canyon. Good stuff and a great time was had by all! You can check out the action here -


So remember, try to keep it fun. Don't take it serious all the time. Try something different or challenging for a fun break. And never ever stop playing like a child!


Joe Decker

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It just seems like yesterday that I was back in college at WIU doing what typical college students do. Most of us have been there. But I think back even then that I knew there was something more to life than just partying. I wanted to find out what it was. So I hit the books, graduated with honors, moved to DC for my internship and in 2000 broke the Guinness World Record for Fitness. Oh, I still like to work hard and play harder but I truly do believe that we should all strive for greatness. It's inside all of us, you just have to find it and go for it. There's an old saying that goes, "Shoot for the moon and even if you miss you'll fall amongst the stars!" I am very honored to receive this award and looking forward to attending my alma mater on Friday!


Work Out with the World's Fittest Man & WIU Alum Joe Decker on April 17


MACOMB, IL -- If you're looking for inspiration to get into shape, look no further than Western Illinois University alumnus Joe Decker. In 2000, Decker made his mark on the fitness world by breaking the Guinness Book of World Records' 24-Hour Fitness Challenge, giving him the right to claim the title of "World's Fittest Man."


Decker, who graduated from WIU in 1998 with a bachelor's degree in kinesiology, is the recipient of the College of Education and Human Services' 2009 Distinguished Alumni Award and will be on WIU's Macomb campus during COEHS Week (April 13–17) speaking to and working out with students.


"Fitness Boot Camp with Joe Decker" will be held at 11 a.m., Friday, April 17 at the Donald S. Spencer Student Recreation Center, and at 2 p.m. Friday, April 17, in Stipes Hall 121, Decker will be talking about his fitness journey and the importance of maintaining a healthy and fit lifestyle.


Once overweight and out of shape, Decker is an ultra-endurance power athlete, renowned fitness trainer and syndicated columnist who has helped thousands of women, men, kids and seniors get into shape and lose weight. Decker is a personal testament to overcoming addictions and obstacles, and he has founded his own high-speed fitness company working with individuals, groups and corporate clients. In addition, Decker is regularly involved in charity work and has established a research fund at WIU for childhood obesity from his winnings on the television show "The Weakest Link."


Both of Decker's appearances on WIU's Macomb campus on Friday, April 17 are open free to the public and help celebrate this year's University theme, "Health and Wellness: Challenges and Responsibilities."


To learn more about Decker, visit his website at For more information about Decker's visit to WIU's Macomb campus, as well as about COEHS Week, contact Dana Moon, assistant to the dean in the College of Education and Human Services, at (309) 298-1690 or

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Motivation for a Monday!

Posted by JoeDecker Apr 13, 2009

Monday's can sure be a real bear. You come off a great weekend right back into the same old grind. Like many of you out there, I have my ups and downs on Monday too. Especially now that I'm dealing with an ankle, a knee and an elbow injury. I find myself saying whoa is me and being a little Nancy-boy. How many times have ya said, "I coulda been a contender!" Well suck it sissy boy, that's usually what I say and keeping drving on. There's no other choice. You better keep movin' or life will roll over ya like a steamroller! I was sitting here today, down in the dumps with my current training and started thinking about what I was doing years ago at this time. That's when I found this article that I wrote 10 years ago after finishing my first Badwater 135! Wow, time flies, but I sucked it up then and I gotta do it now. The article really fired me up. If you get a chance, check it out yourself and I hope it does the same. If you have any Monday startegies to keep yourself fired up, please send them over so I can share with the group. "Keep on keeping on!"


Real Heroes

By Joe Decker, 1999 finisher


During races, all the attention is focused on the competitors. Who is in first or where is so and so? Are they going to break the record? Lets get a picture of the runners for the newspaper. Wow, they look great this far into the race.


Why do they look so good? Who has helped them maintain the lead or even kept them going. The unspoken always giving and sacrificing individuals not in the lime light. The Crews: The Real Heroes.


This is a story of one such crew member who helped an inexperienced runner complete the BADWATER 135.


In the fall of 1998 I was introduced to an incredible man named Greg Jenkins. At the time I was a personal trainer and he became a client of mine. He wanted me to prepare him for an upcoming caribou hunting trip in the arctic. I figured no big deal. That was until I found out both of the man's knees had been destroyed in motorcycle and car accidents. This man had died and come back twice. I couldn't believe this guy was even walking. But train we did, Sometimes walking on the treadmill at a pace of 5-6 mph with an incline of 15%. Don't ask how.


This "should have been crippled man" inspired me. I was contemplating running a 100-mile ultra at the time. I had just finished my first, the JFK 50. I was a little nervous. I didn't know if I could do a hundred. I told myself if this man with broken knees who never ever complained could hike hundreds of miles across the tundra, well I should be able to run a 135 miles.


I ran my idea by Greg. He said not only was he sure I could do it, but he would go with me to make sure I finished. So I applied, eventually got invited and started preparing for the race. Greg built me a special room in his storage shed to train. It had an industrial gas heater on the ceiling, 5000 watts of halogen lamps hanging over me, floor heaters, a dehumidifier and a treadmill. I thought, "Thanks a lot Greg for the torture chamber." But train in it I did, hour after hour. The time came to leave. Greg had spent hundreds of hours and thousands of dollars getting our support vehicle ready. There were so many modifications to that vehicle I can't even begin to list them all. Then he got supplies out the wazoo and everything he could possible think of which would benefit us in the desert. Greg's nickname had been "OK Jenkins." "OK" standing for overkill. We had more food and first aid supplies than an army going to combat. We looked like the Beverley Hillbillies leaving Maryland heading out for Death Valley. We stopped in IL and picked up my brother Greg. To avoid confusion, my brother Greg was to be called "Shag" and Greg Jenkins was to be called "Yukon." What a trip. You can imagine three guys in an extended cab truck together for over 2000 miles. I need say no more. We arrived in Death Valley a couple days before the race. Yukon immediately went to work getting everything laid out properly. Food went here, the generator went there, first aid supplies went over there. Nothing was left to chance. We were prepared.


Race day: Shag and Yukon have the vehicle ready. They both tell me they know I can do this. Yukon tells me to think of it as a 1000 hundred meter dashes and it shouldn't be that bad. He also tells me to remember, It's dry heat. "Yeah right," Greg. Through the entire race they both were incredible. They changed my shoes and socks, made me eat, drink, and kept me motivated. They were by my side every minute. Never once did they let me out of their sight. At mile 41, I was feeling pretty rough. Yukon pulled out the portable shower and bathed me like a father would a son. He told me, you're doing great, I know you can do it. Shag fed me and we were on our way.


At roughly 0400 AM into the first night I started to bonk. They were there, always by my side. For a brief moment I lost sight of them around a corner. It was very dark. I was zoning. Then I heard this loud noise and saw I bright light. I thought, "What the **** is that?" Rounding the bend, I see Yukon and Shag standing in the middle of the road. Bob Seeger was blaring and halogen lights were lighting up the entire night. They both have their shirts off and are synchronized disco-dancing like two raving mad men. "Oh my god, this can't be real." It was real and extremely funny too. It helped to lighten the atmosphere and got me going. It primarily helped me to get away from these two.


Mile 110. Yukon cuts the sides out of my shoes to relieve the pressure. My feet are so swollen. He tells me to keep going. You can do this.


Mile 130. It's midnight. I've been running for 30 some hours now. My feet are numb. I'm delirious. I haven't slept in about 45 hours. I'm taking as many steps side to side as I do forward. Stumbling. Hallucinating. Staggering. I can't do this. Out of nowhere, Yukon is by my side. He grabs me by the arm. He stabilizes me. He pulls me forward, the whole time telling me, "I know you can do this. I've got you. You are going to do this. I've got faith in you." His reassurance comforts me and gives me a boost. I feel that thing inside which a son feels towards a father. I can't let him down. Hours later we stagger across the finish line. We finished together. Without these two, I never would have finished. They gave so unconditionally and unselfishly. Never once did I hear them complain. They are the Real Heroes.


September 15, 1999 my friend, father figure, an hero, Greg (Yukon) Jenkins, died of a brain aneurysm while hunting caribou in the arctic. He died doing what he loved to do best. I plan on going back to Badwater in 2000. It won't be the same without him, but I know for sure, when I'm feeling as if I can't go on and want to stop, his spirit will embrace me by the arm and whisper "I've got you. You are going to do this. Trust me."


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Just like many of you, I'm all about 'shocking the body!' Unfortunately as we get older, more fit or just plain stupid-er, it becomes more difficult and we have to get more creative. For most people just maintaining 50% is good enough. But of course not for us 'Gut Checkers', we're 110% all the time, even when we're taking it easy! This pertains to cardio, to lifting heavy weights and many times to partying. Hey, it's our gig and what we like.


So, this morning I was feeling a little frisky since it was my day for hill or stair repeats. I have a love - hate relationship with gravity. Dragging my 200lb carcass up and down stairs or hills is a constant struggle against gravity. Oh to be a buck ten, but then I couldn't lift heavy stuff, I'll stay two bills. I took the gang to H*ll's Hill, a local infamous asphalt monster that's 180 yards long with a 15-20%. Trust me, sometimes crawling comes to mind. We started out with one easy warm-up run, gasp, gasp, then do some warm-ups, with lunges, side lunges, single leg hops, running backwards, etc. Next came a fun little suicide, up to 2nd water sprinkler back, to the 4th and back, and so on. Pretty tough. Then the fun part. A timed half mile on the hill, 6 non-stop repeats with your lungs burning and the lactic acid pumping. This took us about 15 minutes of serious quivering quad fun. Ok, easy job back to the park. Hey, we got 10 minutes, so we finished off the morning with suicide repeats on Satan's Stairs, it has 108 steps. Ahhh, where's my water. Yes, it's over.


As I sit and write I my calves and quads are cramping, my knees are still knocking and man, do I feel good! I can't imagine not going 110% or changing it up. What have you done this week to 'shock your own body?!' Get after it! Have fun!



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The Barkley 100 Mile trail run, this is the toughest race I've ever run in my life. Having completed the the Badwater 135 (twice), the Marathon des Sables, the Grandslam of Ultrarunning and countless other endurance events, I thought I'd have no problem at Barkley, was I seriously mistaken! Last year I completed 2 loops of the 5 loop race before pulling myself at the end of loop 2 due to injury. Here's a link to my last year's Barkley farewell -[]


It's in progress right now with one runner left. Go Andrew! I had every intention of going back this year and was even invited again. Unfortunately this year I injured myself 2 months before the race during a 50k training run. As you can imagine I was and still am pretty disappointed. I would give anything to be out there with the other 35 runners slugging it out with the Barkley. Oh well, there's always next year. I broke the Guinness World Record when I turned 30 and plan on taking Barkley out next year when I turn 40! Oh, and Running with the Bulls in Pamplona, Spain too.



I truly feel that we were all put here on this big ole wonderful planet to do incredible things, not to let life pass us by. Find your Barkley whatever it may be and go for it! "We're not here for a long time, but for a good time!"



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People ask me all the time, "How were you able to do 1100 push-ups or 3000 crunches for Guinness Book?" Many times these numbers are almost too much for the mind to comprehend. Heck, they were for me at first. I remember when I first joined the US Army, 12 push-ups on my first PT test. That was it. You needed 60 to pass. That seemed virtually unattainable. But with the help of my 'friendly' Drill Sergeant I was able to do around 100 at the end of Bootcamp. How did that happen?


Here's the trick or atleast what has worked for me over the years. Also, this can be applied to running a marathon, a 100 miler, bench pressing 400lbs or pulling car. Take your ultimate goal and break it down into manageable & realistic sets over a realistic time frame. For instance, when I first started running, couldn't run a full mile. Well, kept with it then ran a 5k, 10k, half marathon and eventually a marathon. Did it hurt, yes, but was it worth it, of yeah! Then decided, hmm, can do a marathon, now let's try a 50k. How about a 50 miler. Ok, what about 100 miles. From 1 mile to finish 100 miles took me 10 years but I do feel that it can be achieved much faster. I've worked with clients that have started at 10k's to the marathon and done the 100 miler in less than a couple years. You can do it. Just gotta be smart and want it bad enough. Back to 1000 reps. Ok, could do 100 push-ups without much trouble, now add 10 more at the end of each set. 2 months later, 250 push-ups with quick breaks at every 25 or so. 2 months later 500 push-ups with quick 10 sec. breaks at the end of 10 reps. Within 1 year hit 1100 push-ups for Guinness Book in 45 minutes. Applied this same methodology, which is actually called "Progressive Overload" to 1100 jumping jacks, leg lifts and 3000 crunches. After Guinness in December 2000 I wanted to attempt the World Record for Push-ups in 1 hour, which was 3,500 at the time. My goal was 57 push-ups a minute for that hour. So again, I broke it down into manageable sets. 30 push-ups, 10 sec break, 27 push-ups, 10 sec break which came to about a minute. I came somewhat close. My max for 1 hour was 3,000 push-ups. Yes, it hurt and I left a puddle of sweat the size of lake. Believe it or not, it wasn't muscle fatigue that got me but my darn blood pressure went through the roof being in the push-up position for an hour. Got a massive pounding migrane and blurry vision, had to call it quits. So the bottom line, no matter what the goal, break it up into manageable blocks over a releastic timeline. Periodically check your progress along the way and the sky is truly the limit. Believe me, if a an out of shape guy like me can go from 12 push-ups to 3000 and 1 mile to 100 miles in 10 years, you can too! The sky is the limit! Never, ever quit or lose site of your dreams and your goals. You'll look back some day and regret. To me, living and eventually dying is being able to look back on judgement day and have the fewest regrets. "Get busy livin' or get busy dyin'!"




Joe Decker W.F.M

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Accordomg to the Scientific American, a great publication by the way, thousands of new cells are generated in the adult brain every day. Within a couple of weeks, most of those newborn neurons will die, unless the animal or human is challenged to learn something new. Learningespecially that involving a great deal of effortcan keep these new neurons alive. So what does that mean for you? You better start exercising your mind unless you want to end up with big muscles but dumber than a box of rocks. And NO, watching Idol or Dancing with the has-been Stars does not count. Get your brain off the couch and let's get started!


Here are couple options that I use. In 2006 my New Year's resolution was to read every Novel that has won a Pulitzer Prize - I'm about 60 books into it now and look forward to it as much as I do the Caveman workout! Also, when we do watch movies, we've been picking them from the AFI's list of the top 100 movies of all time - Pretty much guaranteed to be interesting. In addition to this, I decided to start taking classes at the local Community College at lunch time or after work. In an Astronomy class now that I don't miss. Absolutley love it! Going to take Literature over the summer. Why not?! We're never to old! What are some ways you exercise your mind?

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