For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

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* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

In life, I have found that there is a big difference between compliance and self accountability. Most people just comply with what they have to do and as a result, they accept mediocrity. Some people, however, take things upon themselves and do their best in all situations. These are the daring souls that eventually rise above the rest and enjoy high levels of success in their lives.

In both cases, they are just choosing one interpretation of the acronym M.T.E. over the other. In the first case of the mediocre people, M.T.E. stands for “Meet The Expectation.”  So whatever is expected, they just do the minimum and get out. This is the sure-fire ticket to an average life with few great experiences.  If you want to enjoy mediocrity, just do the minimum you can do to finish a task.  In the second case of the higher achiever, M.T.E. stands for “More Than Expected.”  These people over deliver in everything they do. Their trademark is solid work, done ahead of time every time.  I have often heard that “There is no traffic on the extra mile.”  In other words, that is why it is so easy for us to recognize when someone has done a great job because it is rare for most people to do it!  By delivering more than expected I promise that your life will be richer and more people, money and energy will be attracted to you.

Now, the question you must ask of yourself is what M.T.E. do you subscribe to everyday? If it is the first, then don’t get upset when the world is not giving you what you desire. If it is the second, keep doing what you are doing until it does!

Rooney’s Top 5 Ways To Start Doing More Than Expected

1.  Say “Thank You” as many times a day as possible…and mean it!

2.  Find people doing positive things and compliment them for it.

3.  Write a hand written letter to someone that has helped you with something.

4.  Don’t seek immediate credit or results for your efforts.  Instead do your best and rewards will come.

5.  Stay organized and take on projects that you are both interested in and can do well.

6.  Strive to become known as someone that “always does the little extra.”  (Giving 6 when you said 5 is a good start!)

Don’t compete against everyone else in mediocrity.  Separate yourself by simply over delivering on everything you do. If you are only meeting the expectation, then your expectation of yourself is too low.  Change your expectations and I promise you will change your life. Don’t just survive, it is your time to live!

For my latest attempt at delivering more than expected, please check out my latest book, Warrior Cardio.

For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

Leave a comment below on how the workout went!

* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

Leave a comment below on how the workout went!

* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

Leave a comment below on how the workout went!

* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

The samurai used to warn people to beware of those that could take care of the “little” things in life.   We all recognize that to survive, food, exercise and recovery are important, but rarely we pay the proper attention to them.  Experience has taught me that the difference between an ordinary and extraordinary athlete is just the “extra” attention that has been paid to the little things.  Unfortunately, this concept of the “extra” is often confused with “expendable.”

In particular, I have noticed five areas of training which athletes view as expendable.  The following list is to make sure that you don’t make the same mistake:

1.    Warm Up.   If your warm up is simply a light first set of whatever exercise that began your workout, or a ten-minute walk on the treadmill, you are skipping a vital part of your training.   A proper warmup will increase blood flow, stimulate the nervous system, improve reaction, increase strength and most importantly prevent potential injury.  Action Step:  Add a 15 minute warmup routine before every workout that has your heart rate up and your first sweat cracked.

2.  Eat Post-Workout.  After a vigorous workout, your body is starving for the most important meal of the day: the post-workout meal.  If you are not taking in quality carbohydrates and protein immediately following your workout, you are increasing the chances of muscle damage and decreased gains.  A shake is a great form of post-workout meal because the liquid is quickly digested by the body to halt breakdown. Today there are many excellent products on the market.  Action Step:  Have a post-workout shake within 15 minutes following a workout.

3.   Stretch.  Stretching has gained a bad rap lately.  Maybe it is because people are too lazy or too pressed for time, but there are important areas of the body to keep flexible.  In addition to improving range of motion, stretching following a workout can also help to decrease heart rate and relax the nervous system.  If you don’t want to spend too long stretching, make sure to focus at least on the ankles, hamstrings, hip flexors and gluteal muscles.  Action step:  Perform 10 minutes of light stretching following each workout.

4.   Drink Water.  Come on, I know you have heard this one.  The question is, do you REALLY drink 6-8 glasses of water a day?  If not, you are leaving both your muscles and brain dehydrated and have again increased your chances for injury.  In addition to water being important for performance, I have noticed another important side-benefit of sticking with water.  Increased water intake also leaves my athletes leaner and gives them an easier time to make weight.  Action step:  Start with at least 6 glasses of water a day and cut the sugary or diet sport and or energy drinks.

5.  Sleep.  One third of your life is to be spent sleeping.  This may sound like wasted time, but sleep is one of the basic necessities of life.   An inadequate sleep environment and poor sleep habits will not just cause your fighting to suffer, but also your job, relationships and overall health as well.   Both the quantity and quality of sleep can be related to health problems like obesity, hypertension and cardiovascular problems.  In addition to these, poor sleep can also be related to decreased IQ, mood swings, and decreased production at work. To make these matters worse, if you aren’t getting enough restful sleep your body will have reduced ability for muscle repair, immune system response, memory consolidation, and the proper release of hormones like growth hormone and insulin.  Action step:  Turn off the phone, the computer, the T.V., the lights and get 8-9 hours of sleep a night.

The list above may seem like common sense.   In training, however, common sense is not always common.  My challenge to you is not to comprehend the list, but if you have the discipline to execute the action steps.  Champions, like the samurai, eventually come to realize that there are no little things.  Take these five tips to heart, and you will see that the big things in life will be easier to attain as a result.

For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

Leave a comment below on how the workout went!

* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

For exercise descriptions refer to our Ultimate Warrior Workouts book

Post your pictures and results on our TFW Facebook Page to be featured in a future workout

Leave a comment below on how the workout went!

* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.

Wake Up To The Significance of Sleep

Both the quantity and quality of sleep are related to health problems like obesity, hypertension, and cardiovascular problems. Poor sleep can also be related to decreased IQ and irritability. If being less intelligent and having a bad ticker don’t bother you, here’s something that will: not getting enough restful sleep leaves the body with a reduced ability for muscle repair since sleep is a major time for protein synthesis to occur.

And if you don’t mind having less muscle while being overweight and less intelligent, don’t worry, because the decreased immune system responsiveness, memory and motor program consolidation, and release of hormones will also leave you sick and uncoordinated.  But at least with the bad memory, you might not remember why you’re so messed up in the first place. Perhaps this “sleep amnesia” is the reason behind so many problems the human race currently faces.

“Many things – such as loving and going to sleep – are done worst when we try the hardest to do them.” C.S. Lewis

If you’re like my athletes, you may not think you need to make adjustments to your sleep schedule. But, like my athletes, you’d be wrong. How do you know if you need more sleep? Go through this list quickly.

1. You wake stiff and sore in the morning and rarely feel refreshed.

2.  You feel sleepy at times throughout the day.

3.  You suffer from impaired memory, concentration or frequent colds.

4.  You toss and turn during the night.

5. You need to wake up to an alarm clock four or more days a week.

Got your attention? Good.  Now, if you’re willing to train and eat like a champion, you need to be prepared to sleep like a champion.

7 Tips For A World Class Sleep Environment

1. Keep your room cool. 65-69 degrees Fahrenheit is recommended. Since your body cools right before sleep, a warm or hot room can make it difficult for your body to shut down and get to sleep.

2.  Keep your room quiet. If you can’t control some sounds, white noise can help block out unwanted sounds. You can use a fan, sound machine, or even earplugs.

3.  Keep your room dark. This seems like a no-brainer but you’d be amazed how much light creeps in through windows. Blackout shades or an eye mask can make a big difference.

4. Keep your TV, phone, and computer out of your bedroom. These are distractions that can excite the body with both sounds and lights.  In addition to the mental and sensory distractions, the electrical currents from devices are also hypothesized to alter sleep patterns.

5.  Keep an appropriately sized and personally comfortable mattress. Take your time selecting a mattress just like you would a pair of training shoes or supplement. If your mattress is 5-10 years old (or sags in the middle) it’s time for a new one.  Have supportive pillows, cotton sheets, and blankets and change them all regularly.

6. Keep an alarm clock that doesn’t have a “snooze” button. When it’s time to get up, really get up! Open the shades, get some sun, and get active to set your biological clock.

7.  Keep a routine.  Go to bed the same time every night.  Have a light snack before bed.  Whatever you like whether reading, soft music, mentally planning out your next day, or deep breathing just make sure to stick to it.

“There will be enough time for sleeping in the grave.”  Benjamin Franklin.

Most athletes look at training and nutrition with such detail, but merely gloss over sleep.  To reach your full potential, you must embrace the art of sleeping as much as you have the art of training.

Most of us recognize the things that lead to bad sleep habits, but are you really doing anything about it? Make no mistake: you are the result of the behaviors you maintain. So make some of the behavioral changes listed above and your life—not to mention your physique—will improve.

If, however, you subscribe to the Franklin quote above and miss too much sleep, that time in the grave might just be sooner than later.

Courage

Taking a stand takes courage.  I have found that since most people don’t stand for something, they often fall for anything.  Whether I am at home, on the road, at a party or sport event, I have the courage to eat well.  I also have the courage to make sure my kids eat well too.  I say it takes courage because like any warrior, you will meet opposition on your path to your goals. If I had a penny every time someone rolled their eyes at my food choices, told me to change my decision to skip dessert, or said it is fine for my kids to eat poorly, I would have a mountain of copper. Maybe it is true that misery loves company, but my crowd will never be this sad bunch. If you want something bad enough, you have to develop the courage to stand tall and get it.

Commitment

Most people are unfit because they have never committed themselves to exercise and good nutrition. To be successful in life, you must commit.  You must go and put everything behind it. There is no halfway in any thing you do. When there is commitment, there is no doubt. When was the last time that you were really committed to something?  How much commitment are you devoting to Your Training, Your Diet, Your Work, Your Family?
Most people never really commit to something even though they are doing it. They show up for class a time or two a week, but never go all out. They talk about getting lean, but continue to eat poorly. Those people will never be satisfied because deep down they know that they never gave their best. There is nothing more haunting than looking back on your life and knowing you could have done more.

Consistency

Perhaps the best kept secret that separates the achievers and the complainers is Consistency. I describe Consistency to my athletes as “Always or Never.” Always eat right and you will get leaner.  Never skip workouts and you will be stronger. Doing something Occasionally, although convenient, doesn’t produce results. I have found that the achievers do always what the mediocre do occasionally. Get consistent in your actions and I promise results. Need help to find the courage, commitment or consistency? I advise you to enlist the people closest to you for help. Here is an entertaining video that not only shows the 3 C’s are important, but that they can also be fun.