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Nano 4.0 Product Review & Workout

The following post is sponsored by FitFluential LLC on behalf of Reebok.

REEBOK Anyone who knows me realizes that I have a long term relationship with fitness and a love for clothes. People close to me also know I have a huge addiction to anything “food”. I’m often asked if I “jones” salty or sweet. My reply is always…. YES!

Because of my complete love affair with deliciousness, it is a complete blessing that I love fitness and apparel so much to offset my weakness for food.

REEBOK NANO 4.0

One of the huge perks of working in the fitness industry is the opportunity to try cutting edge fitness programs and products. Lucky me, because both clothes and food both fit into this category of bliss. So, now, imagine my delight as I drove into my drive way and discovered a package from rebok begging to be ripped open.

Secretly, I was hoping for a package from Cheese Cake Factory, but Reebok is definitely a close second. As I tore into the package, it became evident I was about to discover a new pair of shoes.

reebok clothing

What jumped out was a sick pair of black and red Reebok Nano 4.0’s. Woo Hoo!

This was over the top because of all the black and red gear I have to accessorize with these new shoes. (See, I am comfy enough with my “mextroality” that I enjoy accessorizing my dibbs – and even my wife.) As I slid the first shoe on my foot I felt like Cinderfella. It fit like a glove. Now, all I had to decide is what kind of carnage do I want to impose them to?

Reebok Nano 4.0 Nanos And…?

Since the Nano 4.0 are pretty flat and a super stable shoe, this makes them great for leg day. The Nanos were made for squats, box jumps, dead lifts, double unders, burpees and lower body conditioning workouts – so legs & conditioning it is!!

The rest is history, and it went like this: (spoiler alert: the Nano 4.0 rocked the test)

Lower Body Conditioning Circuit

reebok nano 4.0Do the follow circuit for 5 rounds, following this time table: 

Round 1: 50 seconds on, 10 off
Round 2: 45 seconds on, 10 off
Round 3: 40 seconds on, 10 off
Round 4: 35 seconds on, 10 off

Round 5: 30 seconds on, 10 off

(Click on the exercise to view video instruction)

Overhead Squats

Plyo Box Jump

Alternating Overhead Walking Lunges

Burpees

Wall-sits

Once you’re done, don’t forget to stretch out, have a protein shake and post your workout on facebook! You know what they say, “if you don’t post your workout, it’s like it never happened”. lol

reebok nano 4.0

 

Here’s a matching graphic for this workout:

Legs and Cardio Workout Nano 4

 

 

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Reebok Black Friday

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Happy Thanksgiving to all my “pfit” friends.  I am writing to you in a complete food coma.  I know a lot of people who are gearing up right now ready to take on Black Friday with a vengeance.  Ready to fight off any worthy opponents that want to wrestle for the last pair of 1/2 off size zero True Religion.  I say fight back… Fight back on line.  You can start shopping Reebok gear right here in your “jamies” never leaving your food comatose state.  Just check out these links below to the great deals that start Friday Nov 29th.  One of the most fun opportunities is to win a gift card to create your very own Shoes.  Recently I had a chance to make my own and it was as much fun making them as it is to wear them.  Miss the crowds but don’t miss out on these deals…

Win A Pair of Custom Reeboks

Screen Shot 2013-11-03 at 1.28.46 PMCheck out the Black Friday Deals, including discounts on Nano 2.0s and BOGO specials!!
ENTER HERE to WIN a Gift Card to create your very own custom Reebok shoes!!!! COMMENT BELOW to ENTER and I’ll announce the lucky winner Monday! 

CLICK HERE to design your own shoes!

Black Friday Sale!

Reebok Sale

Reebok Nano 2.0’s for $75.00 with the promotional code “NANO”

Nano 2.0 Product Info:
The next generation Reebok CrossFit Nano 2.0 is here! You the community have asked for more flexibility and breathability while maintaining stability in your footwear. The same low profile platform balances cushioning and low-to-ground feel so you can stay quick, safe and comfortable through the toughest of WODs.
  • Breathable mesh upper for added ventilation
  • Low-cut for added mobility, upper designed for lateral support and stability
  • DuraGrip print along the toe cap makes it durable for a longer use
  • High abrasion rubber outsole for improved durability
  • Full length low profile with EVA midsole for cushioning and low-to-ground feel
  • Forefoot flex grooves for added flexibility

Buy any apparel item, get a second 50% off. The code will be “BOGO”

Reebok BOGO

(runs 7:00pm on Thanksgiving through Sunday, December 1st on www.shop.reebok.com)

Custom Shoes: Come and Get It

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

paul-jrWhat if you were charged with designing a custom motorcycle, or overhaul the muscle car of your choice?  Money didn’t matter, and you would be able to drive it within a month.  Ok, lets dial this down a little.  I do have a complete car fetish and I really enjoy my custom “sled”… but when it comes to shoes, I am just as big of a freak.

Reebok wanted me to design a custom shoe using their website.  I was completely stoked.  In my head I was going to design the most sick shoe ever known to mankind.  I’ll whip it up and blog about it and be done in about an hour… #EPICFAIL

reebok nano About 2 hours into it, I still haven’t even picked the base shoe I wanted to use. I love the Nano Speed that I have had for about 3 months, and I have so many different other shoes that are amazing, ugh. Where do I start? So, I started thinking. What is my most versatile “go-to” shoe? By far, it is my NANO 2.0 (below). They are over a year old, and I will wear them till they fall off my feet. Originally designed for CrossFit WOD’s, I use them in everything from boxing and wrestling, to my Olympic lifts, plyo’s, to sprinting, to Disney’s Animal Kingdom (pictured right), to church – yes, even wearing them out with my sunday best. And, no, I don’t go to church in spandex, fanny pack, and tanl (well, mostly I don’t).  OK, task one, complete.  We are making NANO 2.0‘s!

Screen Shot 2013-11-03 at 1.28.46 PM

I click on the website and begin to design my own Nanos again.

You can pick a general design that exists already or you can start with a total clean slate. “Alrighty”, I’m thinking. “Be original”, I’m thinking.  “Holy Crap its been another two hours”, I’m thinking.  YIKES!  The entire process is completely addicting!  Its hard because there are literally thousands of combinations – and they all look amazing.

Back to the drawing board.

nano blank

I decide to peruse what others have designed as well as looking at past reebok designs.  I’m still desiring to have a one off shoe. My pride wont let me even think about borrowing a design – well, sorta. I find a few that are definitely along the lines of what I imagined, I just needed some inspiration to get there. Truth be told, I would have saved myself about 3 hours if I would have sucked up my pride and looked at the amazing shoe designs that Reebok has already created.

reebok custom shoesNevertheless, off I go. I even add my own little inscription, taken from King Leonidas I at the Battle of Thermopylae. When the Persians demand for the Spartans to lay down their weapons Leonidas says to the Persians, “Molon Labe” (Come and Get Them). Do you see now why this shoe must exude some serious attitude. You cant inscribe that on a pink sneaker (not that pink sneakers aren’t cool).

By the end of this really fun ordeal I have no less than about 15 designs. I have the narrowed down to 6 (below).  I believe I can really choose between two.  It has really become a win-win scenario. They are both going to leave me with a pair I love, and a pair that I am going to have to have eventually anyway. Very sneaky Reebok, I see how you work. LOL

At the end of the day, thank you Reebok for this amazing opportunity to build my own Nano 2.O‘s. They truly are, to me, the most versatile shoe on the market today. But in the future, just send me one of your kick-butt designs.  I definitely can’t make it any better than the great designs you already have!

Black Nano

 

The Ultimate Cross Training Shoe: Speed Meets Strength

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

I was asked to review a new product produced by Reebok specifically for “CrossFitters”.  Before I give you my review, which is pretty positive, I want to explain CrossFit and cross training in general.

box jumpsAt first glance CrossFit has an almost cult like following, ok.. at second glance too.  However, there is a lot of merit to there philosophies, and methodology.  Many of us are already “CrossFitting” we just don’t know it yet.  You may not subscribe to an official web site or be a member of a “Box” (a CrossFit gym) but you might already be interrupting your weight training to jump rope or superset you squats with a quick set of pull ups or a run.  If so, you are cross training and that is the basic premise of cross fit.

(The red shoes in this picture are the Nano 2.0)

reebok crossfit workout gearOne of CrossFit‘s mantras is to train to be ready for anything. This variety of ever-changing routines using mostly real world functional training, means you will find yourself executing several different disciplines of fitness though out a single workout.

Reebok has set out to give these athletes the best gear possible to help them accomplish the task of expecting the unexpected.  The New Cross Fit Nano Speed is a hybrid shoe that allows for safely executing heavy lifts by a low profile design, yet gives amazing support for moderate distance during a run.

You don’t have to be a CrossFitter to take advantage of this gear.  If you are like me, and enjoy lifting, but you also know you get a huge benefit from plyometrics, 3-5 mile runs, a little hit training, while you know your first love will always be the weight floor, then I think you can maximize your training by using this gear.

reebok crossfit nano speedWhen I put them on, I was skeptical, because I didn’t want to do a lot of leg press and heavy lunges in a running shoe.  But, indeed, I was pleasantly surprised how my foot was still getting solid feedback from the floor, giving me plenty of stability – and them knowing I was wearing a runner, I felt the shoe itself almost daring me to pull out a 400 meter sprint after every set of leg press.  It was marvelous… it sucked… but it was marvelous.

Here’s an example of a workout where a cross training shoe is awesome. The only thing it’s missing is the runs (just because they can’t actually shoot us leaving for a run).

 

Post Competition Leg Workout

Nano 3.0I just competed in a bodybuiding competition in Port St Lucie, Florida Saturday, August 24th with 10 other athletes from Team Max (our competition team of bikini, figure, bodybuilding and physique athletes) from our gym, Max Fitness Club.

I trained and dieted for this event for about two months, counting every calorie in and every calorie out. I treated every rep of every exercise as if someone else was doing it better. I did 3-a-day cardios and worked my abs harder than I ever have before. I truly pushed my body to what I felt was the limit. The outcome?  Awww sweet success, but what do I do now?

Treasure Coast Classic

Nano 3.0I decided I would compete again in 4 weeks, with some of my clients, so there is no way to take a week off (which is what I would usually do to allow my body to heal).  So, here I sit Monday morning having to do legs and my body is still so achy, sore, and depleted from the crazy carnage from the weekend. I strap on my new favorite lifting shoes, my new Nano 3.0’s and off I go!

I decide that whatever I do today will need to be submax, and less intense – maybe I’ll add a little more rest time and decrease the resistance.  Off I go…

POST COMPETITION LEG DAY… just to get started again

Quadriceps and glutes:

A. Leg press
Five sets starting very light and adding resistance every set for five easy sets,

Set1: 2 plates X 30 reps (wide foot placement)
Set 2: 4 plates X 30 reps (moderate foot placement)
Set 3-5: 6 plates X 30 reps (3 each side) (alternating foot placement from narrow to wide)

NOTE: the Nano 3.0 gives great feed back and response while doing leg press.  Love that feeling.

B. Deep Squats
Five sets starting ridiculously light and working my way to just 135.  All I want to day is to stretch out the carnage from flexing this weekend.  I need to move the weight through a long range of motion safely.

Set 1: 95lbs X’s 20 reps (deep as safely tolerated)
Set 2-5: 135 X’s 20 reps (deep as tolerated)

NOTE: the Nano 3.0’s provide stability and true feel from the floor through the lift that you just cant get with any other shoe outside of a oly-lifting shoe.

C. Leg Extension
let’s keep this slow and methodical.  Five sets using each rep as an opportunity to squeeze theses muscles into a full contraction.

set 1: 100lbs X’s 15
set 2: 120 X’s 15
set 3: 140 X’s 15
set 4 150 X’s 15
set 5 160 X’s 15

NOTE: in most open chain exercises (where your feet aren’t planted or connect to a machine’s surface), the only benefit the Nano 3.0 has to offer is how cool it makes me feel wearing it,,, lol

So there it is… my post competition workout.  I hope this helps you after a race, a meet, or any competition.  After meeting our fitness goals, and competing, it is always hard to find a way to “restart”.  But follow this easy 2 step guide:

Step 1:  Pick a goal
Step 2: Go to the gym

Yep, it’s pretty much that simple.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Build-A-Thruster Kettlebell Workout

Kettlebell WorkoutThis killer kettlebell workout works your core, shoulders, legs and glutes, as well as your cardio. If you don’t have a kettlebell, you can use a dumbbell – or even a gallon of water! Click on each exercise to view video instruction.

Do 3 Rounds!

New Reebok Shoes: 

Reebok One CushionReebok One Cushion – This is Reebok’s newest shoe. It’s designed to maximize comfort and performance for runners with a neutral gait and a strong arch. Although it’s designed for running, it seems to make a great cross-trainer too since it’s relatively flat. Here was my formal review: “The landing is the best part. I get great feedback from the ground and at the same time reebok ONE provides such a soft landing. It felt very comfortable throughout my first run. I conditioned in them yesterday (crossfit style workout) and they gave me the support I needed, and then some. It’s only been a few days, but so far this is great shoe!”

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

How to Live With Fire

Recently I’ve given much thought to Reebok’s campaign to #LIVEWITHFIRE.  From time to time I get philosophical and sort of lost in abstract thought of the weirdest things.  So this blog is me inviting you for a road trip with me and my brain.  Turn the music up and take a look around my cerebral cortex as I ponder what it is to “Live With Fire“.

Living With Fire is NOT Complacent

ComplacencyFirst, I think about what it isn’t.  Living with fire is not complacency. I think its important to be fulfilled, and even satisfied, about where you are going – but maybe not be overly satisfied with where you are.  Content with your present, but pressing on to be all who you were called to be.

Living with fire is not living with rage, or resentment.  That state of mind can drive us to overcome and accomplish a lot of things, but to what cost?  In that frame of mind, we are rarely satisfied in accomplishing anything except vengeance, and still are never satisfied.  No, friends, that is NOT living with fire.

tenaciousTenacity, perseverance, consistency, courage, willpower – THESE are a few defining characteristics of what it means to me to  #LIVEWITHFIRE.

1. Living With Fire is: Tenacity

Tenacity is defined as the quality of being determined to do or achieve something.  And I love the following definition: firmness of purpose.

2. Living With Fire is: Perseverance

Perseverance is next on my list of defining this Reebok Mantra.  Perseverance is definitely a synonym for tenaciousness, but lets further define living with fire by defining perseverance with a definition from Webster: continued effort to do or achieve something despite difficulties, failure, or opposition.  To me, living with fire comes alive in the second part of this definition; to continue DESPITE difficulty!  I think I should end the blog now – but I wont.

3. Living With Fire is: Consistency 

consitstencyConsistency brings the “ing” to the phrase. See, to live with fire could be mistaken as a moment in time, but livING with fire gives the idea of continuing to strive for that “pressing forward” . To be consistent in our quest to live with joy and zeal for more in life. Consistency could have a couple of different meanings. Both of which I believe are applicable.

The first, is degree of firmness, density, viscosity, or resistance to movement or separation.  Our ideals and level of effort should have a routine firmness. Not hot and cold, not soft and hard, but consistent effort in every attempt. Then, the more traditional thought for the way we describe consistency is the ability to be asserted together without contradiction. This would also be the idea to live beyond contradiction, above reproach. (We all fall short here, but when we get it right what victory we have.)

courage-john-wayne4. Living With Fire is: Courage 

This brings us to courage on my synonym list of living with fire. Webster says courage is: mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.  Interesting that courage is not the absence of fear, but for someone to withstand fear or difficulty.

In other words, to persevere even in the face of fear. OK, I hear! WHOA!

will power5. Living With Fire Requires: Will Power

Lets finish our thoughts of Living With Fire by defining “WILL POWER”: The strength or will to carry out one’s decisions, wishes, or plans.  This definition left no discussion for feeling or emotion.  The idea is to DECIDE on what you want and SEE IT THROUGH – not allowing circumstance or excuses to compromise your decision!

What if we all “lived with fire”, in learning more, loving more, living more?  I believe the key is in the desire.  Decide what it is you really want.  Dig deep to find a burning desire to accomplish or acquire it with a relentless, stubbornness that knows no quit.  Never never never give up!

I believe this so much, I tattooed it on my body:
SEMPER PERSEVERA – Meaning, Never Give Up.

Never Give Up

Here are some pictures of some amazing athletes who clearly Live With Fire and never gave up – even when they had some pretty awesome excuses. If this doesn’t inspire you, I don’t know what will. 

amputee

Bethany-Hamilton


141100_-_Athletics_track_female_arm_amputee_close_up_-_3b_-_2000_Sydney_race_photo

bp1

ronniedicksonclimb-222x300

Victor_Konovalov_Interview_-_www.Wheelchair-Bodybuilding.com

19a08ca895 

scouttrain-300x199

images-12

oscar-pistorius-double-amputee-sprinter

171944762

live with fire

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Hard Core Abs Workouts

 

Here is one of the workouts we did this week! I thought you might like to give it a try.

Hard Core

Click on the links below to see video instruction:

Combine this workout with another ab workout and really blast those abs! Or combine

Formula for Success

goal“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”

Doubt intends to kill your dreams, destroy your desire, and beat you down with fear.  Evidence of this is obvious in the most trying times.  When we are hungry, when we are tired, when we are angry, when we are in despair…

arnold Be Hungry

When you are hungry, let that hunger be your purpose.  It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!

Be Productive

train like you want itAnger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment.  No one can control your emotions but you.  And when you are in complete despair — Stop. Shhhhh. Be still, and listen.  You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.

One of my favorite quotes of all time comes by way of the late Henry Ford.  He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.

Go Beyond 

“Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”

Work harderLastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe…  Hoping, even praying, for that desire of your heart.  Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”.  Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.

“Vision without execution is just hallucination” Henry Ford

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

Reebok ATV 19+ Shoes: Perfect for What?

The Perfect ShoeWhat would you consider the perfect shoe?  Maybe one that compliments that perfect ensemble? A high heel that lifts your bottom and makes your legs look a mile long? , or maybe one that eases knee pain when you run, or add stability and traction on the field?  Before you can define the “perfect” shoe, you need to know “Perfect for what?”.  The real question is “perfect for what purpose?”.  This brings me to your needs and goals.  To help keep this blog short, I want to give a quick example and review of the craziest shoe I’ve come across in a long time, and I LOOOOVE shoes. (no homo)

Reebok just launched a new outdoor functional training shoe, called the ATV 19+,  designed for all-terrain training, like trail runs and mud runs. When I first saw the advertisement for this shoe I laughed out loud as UFC fighter, Rampage Jackson, gave a quick monologue boasting of its many accolades. (Pretty funny commercial)

My Playground

Reebok ATV ReviewMy passion in training is outdoor functional training.  Bonnie and I are the co-founders of BCx Boot Camp, an extreme functional training program that focuses on aesthtics, performance, and nutrtuion.  What makes BCx different from many other training programs is all the trainiers lead by example, many time teaching the class by doing it with them. With this philosphy in mind it is important that the trainers are able to continue this high pace, class after class, safely – running on all kinds of surfaces, rain or shine. The trainers have to be right in the thick of it with the members to keep them on task.

5 months ago when I was at our MMA club, I juked when I should have jived, and I tore my medial mensicus and sustained a 90% tear to my MCL.  Not just my training, but my vocation, was compromised.  How could I continue to teach, lead, and fight with a serious injury?

Stability for the Unstable

Reebok ATV Product ReviewThe last five months have taught me a lot of mental fortitude, but that is for another time. So here we are. My knee is better.  I’ve gained about 70% of my strentgh back. I have 80% of my range of motion. It still hurts, but it is there all the same.  What I am dealing with, that I can’t overcome, is the instability and “freaky” feeling I get when I walk on uneven sufaces.  Imagine trying to teach 30 people how to climb a 12 foot wall and climb back down a cargo net, and then sprint across a muddy field to the next obstacle, all with no confidnce that your knee will hold you.  It’s horrible not to be able to do what you love 100%.

Then, at my doorstep, arrives the ATV. My first time trying them on was indoors on a hard even surface. The ATV’s pushed my foot into a neutral postion, which I hated. It felt weird. I invert (or supinate) as I walk, so I walk on the outside of my shoes.  This is how my body is and its comfortable that way, so these shoes pushed against what felt natural – until I got in the grass. This, my friends, is when the heavens opened up and light shined through the clouds. The stability I gained in the grass and mud was amazing.  The shoe and ground combo allowed my foot to find that solid spot that is right for just me.  No knee instability – and my confidence grew with every step.

Reebok ATV product review

I thought that a shoe with that much stability would be heavy and clumsy, but the ATV’s were the exact oposite.  I tested them out on diffeent obstacles, different terrain, and different gates. I was impressed. I was able to run on my toes through the tires, jog through the mud, and run through the uneven grass field – and do it all with confidence.

Though it’s no secret that I really like all my Reebok shoes and clothes – the ATV 19+ by far, is my favorite gear.  It gave me my confidence back!  Thank You Reebok!!!!

Humbly, stevO

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