First off, well done everyone! I’m really impressed with how many of you took the time to actually complete the homework assignment as planned. And as for those of you who didn’t, remember, these are NOT optional if you want to complete the transformation challenge, so find some time to get the workout done today or this weekend! There is a specific reason for each assignment I give, so please don’t take them lightly.
Now, some of you have asked, is it even possible to get four sets done in 30 minutes?
The answer….
No.
So why would I give you something that is impossible to do? It’s not to try and be sneaky, although it might sound that way. But here’s the real reason…
After you have completed one set of this program, you finally realized how difficult it actually is, right?
Now, by giving you the target of completeing four sets, you knew you had to really move your ass to get through just two or three, while four just seemed like an impossibility now.
This means you kept your rest intervals short, you hussled, and…
YOU DIDN’T WASTE ANY TIME!
Let me guess, those 30 minutes flew by right?
The point is this. Too many people think they need to endure these long boring workouts that go on for 45 minutes to an hour or more to get any results.
What this challenge proves to you (if you did the workout correctly) is that in 30 minutes you can get a killer workout, you don’t need a gym pass or any special equipment, and if you worked as hard as I hoped you would, you would be DONE by the end of it.
Let me guess…you were destroyed by the end but felt great right?
Yes, I want you to improve on this challenge when I re-issue it at a later date, but more than anything I wanted this to prove my exercise philosophy…
Shorter, Harder Workouts = Better, Faster Results
Coach Rylan
PS. For all of you who sent me emails regarding the private training, I will be sending you my responses very shortly. Things are crazy around here as I am in the middle of a big move (tell you more about that shortly) and on top of that, today is my birthday so I promised my wife I would take a little time off to hang out with her. Talk to you all soon.
Happy birthday, Rylan. Hope you’re having a good one. I’ll definitely be doing the workout at the weekend and will feed back as to how I get on.
Thanks for the birthday wishes Sarah!
HAPPY BIRTHDAY TO YOU RYLAN!!
Have a great day, enjoy your time with your wife, have fun, and know we appreciate you.
Thank you for the explanation about the 4 sets, made sense.
HAPPY BIRTHDAY TO YOUUUUUUUU!!
Brenda
Happy Birthday to you!!!! enjoy your “time off” – i thought it was impossible lol!
Happy birthday, Rylan, my bday is tomorrow. Have to figure out how to enjoy my dinner out tomorrow and still be good. Going for Chinese food. Husband asked me if I was even going to eat a cake and I said “no” so that’s good. Remember to be good on your birthday too! LOL
(ps went for a swim last night too and really felt my arms feeling it after the Obama workout, they are even sore today!!!. Will have to do that workout again for sure!)
Happy Birthday to you – Happy Birthday to you — Happy Birthday Happy Birthday – Happy Birthday to YOU !!!!!
Two days later, and my arms are killin me after the Obama workout, so I’ll continue to think of you throughout your birthday
No mean thoughts though, right?
Hey L!
I’ve posted a few suggestions on my site. But even if you eat all the bad stuff, don’t beat yourself up. Nobody is perfect.
You will get back on track quickly!
C
Question please…
I am curious if you intended for us to share our blog websites with one another for inspiration, encouragement, suggestions, etc. I am personally very curious/interested in how everyone else is doing.
Christine mentioned in her post here that she posted a few suggestions and this is what prompted me to ask you this question. Are the blogs just for you? Or should we share them for those who want to?
Thank you.
Bren
Happy Birthday!
By all means, please share with everyone else here as well. Just post the address to your blog in the comments section here so we can all check it out. I definitely think it’s better to get everyone involved and helping each other out with support.
As Coach Rylan mentioned, it is a good thing to support one another and help one another out when we can. So, I am going to go ahead and provide my blog web address for anyone who is interested (or just click my name). I am interested in reading other peoples blogs, so feel free to post them, and I will follow you.
I had a good workout today and for the first time tried the walking lunges…ha oh my…! I have never done planks or lunges and all day I have walked around with weak legs (quads), stumbled around is more like it! The Burpees hurt my stomach and the mountain climber just wipes my quads out in 4 reps so I decided to give the alternative exercises a try and THEY WORK JUST FINE!
That is what I appreciate about this part of the journey: experimenting, learning new techniques or moves, and seeing how far I can go with sets, reps or an exercise! *SMILE*
I may be middle aged and out of shape and condition, but I still want to be in touch with my body and know whats going on! ha.
Wow! This is going on 18 days for some, more for others, and day 12 for me. What an experience so far. I would never have thought anyone (a coach) would have been so involved…don’t you appreciate that about his program? So, kudos to Coach Rylan! Thank you.
Bren
http://bren-sleevelessandfit.blogspot.com/
of course not – all good!
I did it! I completed 3 sets in the 30 minute period. It wasn’t 4 but now I have somethig to shoot for.
I really love the 2 minutes of cardio between sets. I’m going to incorporate this in my regular workouts. Thank you.
I did the Obama workout a few days ago, just forgot to post about it. I really liked it but those burpees are tough! I have a hard time getting my legs to shoot out far enough, but I think I got better the second time around (I was only able to get through the workout twice in the 30 minutes), I guess practice makes perfect. It was the first time I tried the bench dips and I love them, my arms get really shaky toward the end like they’re about to detonate, is it weird that I like that feeling? … Oh! And happy birthday!
Hi Rylan,
I did the circuit last night and managed just over 2 circuits in 30 minutes. i wanted to finish the 3rd one so went ahead and did it all in about 40 mins. I did full sets for all of the exercises except the planks where I only did 8 each time. We come up a flight of stairs into our flat so for the step ups I had to run down them do the step ups, then run back up, so got a little extra exercise there.
Sar
Coach, I haven’t bought any of your informatioin because we just can’t but I was wondering if you have or will put up a list of the biggest NO NO foods? That would be helpful to me. thanks Lisa
Rylan, I’m a bit dissapointed in myself because I have cheated a few times on my diet and now I have a hard time going back on it. I feel like all the hard work I had put in to this competition has been blown away. So I want to apoligize to you and all the ladies for my weakness. Can you help me please. What do I do, I want to go back on my diet but I seem to be having a hard time. HELP. HELP ME PLEASE!!!!!!!!!!!!!!!!!!
It’s very very simple. Just do it.
Every day is an entirely new day, and this is the worst mistake that most people make. Sure you might not have done as good as you would have hoped, but those who succeed are those who persist.
LOSE the all or nothing mentality, this leads to disastrous consequences.
Hi Brenda,
I just had to respond to you. I think Coach Rylan is right on target about not living by an all or nothing mentality. Over the years, I used to be devastated when I would allow myself to ‘cheat’ and then I would feel guilty and then just give up, cursing myself for being so weak and pitiful (unhealthy self-talk)….and the only thing that did for me was keep me from reaching my goals, and I remained overweight and unhealthy.
Brenda, I have cheated too in this challenge. I smoked one night, I’ve had five alcoholic beverages, and I ate a few things that I knew were not in line with my goals for reaching my healthy weight. But I made my choices and I have to live with it. I don’t like to use the word cheated…I chose to eat some munchies, rice, crackers, and even chocolate throughout this challenge…in only 18 days! The key is, I know I will just get better and stronger as time goes on and I become more committed to my goals. And I have.
Last night I was going CRAZY for bread, sugar, ANYTHING…I was like a madwoman…hunting for prey….and I just stopped and said to myself, YOU DON”T NEED ANY OF THAT, you are just tired and your schoolwork is challenging so you are feeling stressed and you want some relief from the stress….and well, I finally resisted for the first time from eating anything! I did 12 push ups and 40 calf raises and then I drank 2 cups of water and I went to bed. I was so proud of myself that I finally resisted the temptation. I mean, I was PROUD!
I have found that guilt is worse than the offense sometimes. I am addicted to starches and sugar. I am a breadaholic, and I LOVE SUGAR! I crave it every minute I am alive. However, since this challenge, I knew the strong possibility that I could make the choice to eat bread or sugar. Well, I did not eat bread, but I ate chocolate, I had a margarita yesterday! For me, the key is I know those choices that go against my goals are getting fewer; and the cravings are still there, yup, daily, but I am becoming stronger because I become more committed to this challenge with each workout and pound of fat I lose.
Now this is from someone who talked for years about the changes I was going to make and never did. I haven’t stayed faithful to any workout program or eating well program longer than a month (I am at three weeks now so the next week or two is critical for me because I get bored easily).
If it is to be, it is up to me! Like Coach Rylan said, every day is a new day, live in the now, just focus on today. Persistence is the key. I believe that absolutely. Learn from your choices, put the guilt down and focus on today and your goal. To reach that healthy weight and go sleeveless!
Continue your hard work. It is not wasted at all. But do it today…get back on track and be in the now…no one is thinking about yesterday or last week. I am excited to do better….I am learning how to handle those cravings and weak moments. It takes time and commitment. But I also don’t use excuses. It is my responsibility.This is a journey and we are all in this together…even Coach Rylan has to stay committed to his workouts and eating well every single new day. So, I encourage you to be courageous, learn from your disappointments, move forward, and focus on your goal to reach a healthy weight and be fit. It really is as simple as Just Do It…I am finding that out in this challenge. Three powerful words.
We are all rooting for you…so GO BRENDA GO! Just do it!
Bren