Today is the big day in our 4 part series of bodyweight challenges…
3 Minute Squat Challenge
OK this one is probably going to feel a bit different than the other two.
Push Ups for Chest (front delts, triceps and core stabilization) was pretty tough, but more of a muscle ENDURANCE event
Chin Ups for back (rear delts and biceps) required more POWER than push ups and was probably the toughest of the three to complete even half the reps of Push Ups
Squats for Quads, Hamstrings, even calves (lower back and core stabilization) will be more of a SPEED STRENGTH challenge.
So far in Challenge #3 of 4 we have covered 3 different exercises and 3 different training techniques for 3 totally different outcomes even though we are limited to our bodyweight and our time (3 minutes).
The other constant is we are always moving our bodies thru space, rather than moving weights through space which is pound for pound always easier than moving the same bodyweight through space. It’s weird but true.
Think about this. You can do a Bench Press with say a max weight of 315 pounds. Now if you were 315 pounds do you think you could do the same amount of reps with your feet on a bench for push ups?
It’s doubtful. Even if you can, you aren’t really moving a true 315 pounds of bodyweight through space, you are moving a portion of your total bodyweight… and it’s tough.
So today’s 3 minute challenge is going to be really, really tough.
You will need to have muscle ENDURANCE as you will no doubt be able to complete a fairly high amount of repetitions, but need to keep strict form.
You need to combine POWER since you are moving your entire bodyweight through space up and down repeatedly.
You need to have SPEED to set a pace that you can control for as long as you can to complete 3 minutes of body weight squats and yet to be the champion, to be your best you will need to move quickly and if you are a bigger guy or girl you will be challenged to keep that pace and strength going for the full three minutes. I am certain that you will complete so many reps in one set that you will start to creep into the lactic acid threshold very quickly.
So here we go. I wish you the best of luck and the most reps to you.
Everyone challenging themselves in this squat challenge that posts a video of their challenge and tagging or linking back to EmpoweredNutrition.com will receive a Hotel Night Stay on me. Good to use anytime within 1 year.
How to Enter the Challenge:
Set a timer for 3 minutes. Here’s one ready to go for 3 minutes for you http://e.ggtimer.com/3-minutes
Set up your video camera, flip cam, phone or laptop camera to start recording
Assume the position. In this case, the Squat position.
Start the camera, start the timer and start the reps.
In your video please share your name, weight and the number of reps you completed.
Post a comment on this blog post and link to your video to build your YouTube traffic and I will send you 1 Night Hotel Stay just for tagging EmpoweredNutrition.com in your video.
That’s it. 3 minutes of Squats. 1 minute to add a tag and a link to EmpoweredNutrition.com to your video. 1 minute to load your video to YouTube.com. 30 seconds to add a comment with your video link on this post. A total of 5-6 minutes and you get a FREE 1 Night Hotel Stay compliments of EmpoweredNutrition.com and me (Patrick McGuire)
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
www.EmpoweredNutrition.com/3-minute-squat-challenge/
This is part 2 of our 4 part series in the Empowered 3 minute challenge series. Todays challenge is the…
3 Minute Chin Up Challenge
OK so before I say anything this is tough. A lot tougher than yesterdays 3 Minute Push Up Challenge. Check out some of the success stories for the 3 Minute Push Up Challenge CLICK HERE.
Alright so you probably already know the protocol. Just in case here’s the recap of the challenge details.
Get a timer. Any timer, use your phone, egg timer or even try this online timer I set up for you, but before you click that link be ready to start, the timer starts as soon as you hit that page (you can always hit “refresh” to reset it). Here it is for you >> http://e.ggtimer.com/3minutes
Be prepared in advance. Here’s what you need:
A bar, steel gurter or even a park play ground to do chin ups
a strong mind
a stronger will
grip strength of steel
and a fear of failure… believe me you will fail, this is next to one of the most impossible tasks I have ever attempted
I suggest having a towel handy to wipe the sweat from your hands so you don’t slip and hurt yourself.
The Techniques
You have 2 techniques to choose from, both with mid grip width. The two styles are Overhand and Underhand grips. You need to pick on and use that technique each time you test yourself… oh and be sure to let us know which grip you used in the blog comments and your videos.
I like overhand shoulder width as it truly taxes the back and is a strong position for this test. However for maximum stretch, power, strength and endurance the slightly narrower than shoulder width underhand grip will allow you to use more biceps, but be careful in this test they could burn out and be your weakest link.
OK its GO-time!
Read the rest and find out what today’s prize is…
Let me know how you do with this one. Add it to your training notes and compare this test again in the near future, say ever 30 – 60 days, or whenever you feel like it.
Here’s some more images to help you visualize a wide chin up in case that is the method you choose to test yourself with wide grip chins.
Again anyone who videos this one and either sends it to me for validation or post the video results to YouTube.com and tags or links EmpoweredNutrition.com will receive a 1 night hotel stay at one of thousands of 4 and 5 star hotels to choose from.
Challenge #1 – http://empowerednutrition.com/3-minute-push-up-challenge/
Challenge #2 – http://empowerednutrition.com/3-minute-chin-up-challenge/
Challenge #3 – Bodyweight Squats
Challenge #4 – Bodyweight Dips
This is just part 1 of a 4 part series providing you with a pretty powerful tool you are going to love…
3 Minute Push Up Challenge
Its that simple. how many push ups can you do in 3 minutes.
You have to be true to yourself and you have to be true to your best form possible. Be forewarned as your peers and Empowered Insiders will call you out for cheating and lying.
I challenge you to perform the 3 Minute Push Up Challenge.
Warm up, get ready, drink some water…
Set your 3 minute egg timer or iPhone timer or heck if you need one, try this online timer…
>> http://e.ggtimer.com/3minutes
But before you click on that link, you better assume the position.
Do as many reps as you can in 3 minutes. Rest as much as you need to, perform perfect or near perfect push ups and do your best.
Let us know how you did by posting your results as a comment below on this post.
I will tally all the results and on Friday. Anyone who participates and posts a video tagged or linked back to this post for this or any of our four 3 minute challenges I will give a free night at any hotel they choose… I got thousands of hotels to choose from.
That’s right… anyone that can prove their worth and validate their 3 Minute Push Up Challenge abilities with a video, I will give you a 1 night hotel stay. You will need a video camera and a YouTube account. Be sure to tag it to Empowered Nutrition and add the link to your video in your comment with your “magic” number.
Anyone can enter, anyone can win… best of all its FREE!
I will also perform the 3 Minute Push Up Challenge tomorrow morning and let you know how I did.
This is a great way to test yourself every month to see how your performance is ever increasing. It really validates if your weight loss is working by getting lighter and increasing your score or if your muscle building is working and your weight stays the same, even getting bigger and doing more reps each month.
If you want to drop some weight to enhance your score try these done for you fat loss meal plans over at www.EmpoweredNutritionMealPlans.com
Have an empowered day and let us see just how impressive your 3 minute push ups are.
What’s Your Magic Number in the 3 Minute Push Up Challenge?
315,532,800
Happy Anniversary to My Amazing and Beautiful Wife Terri!
So why 315,532,800… well that is precisely the time we have been married in seconds. It could very well be the same number of pounds of fat I have helped people lose… I guess we need to start that tally now too. (I have a special gift for you too… click the link at the end of this post).
Here is a weird way to tally how long I have been married and all during the process I have struggled with weight gain, weight loss, muscle gain, muscle loss, the urge to train, bulk up, mountainbike, resume MMA training and even from time to time think longingly for the days back in the royal Canadian Military. But I wouldn’t trade what I have today with Terri and our 3 amazing kids for any of that silly boy stuff…
Well sort of…
I am back to training, but don’t plan on competing in any body building events.
I am flipping tires and doign strong man things, but won’t compete again.
I do like to toss the football and skate but won’t go semi pro again.. not that I would even make the first round of cuts.
I am mountain biking once again and it feels great… entering into a race series starting next Tuesday.
So I am getting some old habits (only the good and healthy ones), but for the greater good of my personal well being and that of my family. When I train I am a better person. I feel better, look better and think better. I have a better eating habit and supplement more regularly with my multi vitamins and proteins… which by the way enhances your mental outlook and your internals and hormone profiles as well as functions.
I encourage you today to consider doing at least 20 minutes of intense activity 3-5 even 7 days a week. I walk 20-30 minutes after I take the kids to the school bus in the morning and train or mountain bike 5 days a week. Its only been a few weeks and I feel great.
So here’s a bunch of dumb numbers to say its 10 years later and I am still married and love my wife and kids more today than I did 10 years ago (my oldest is only 6). Check it out… crazy numbers…
The total number of days between Saturday, May 20th, 2000 and Thursday, May 20th, 2010 is 3,652 days.
This is equal to exactly 9 years and 12 months.
This does not include the end date (today), so it’s accurate if you’re measuring in days, or the total days between the start and end date. But if you want the duration of an event that includes both the starting date and the ending date, then it would actually be 3,653 days.
The total time span from 2000-05-20 to 2010-05-20 is 87,648 hours.
This is equivalent to 5,258,880 minutes.
You can also convert 3,652 days to 315,532,800 seconds.
May 20th, 2000 was a Saturday. It is the 141st day of the year, and in the 20th week of the year (assuming each week starts on a Monday), or the 2nd quarter of the year. There are 31 days in this month. 2000 is a leap year, so there are 366 days in this year. The short form for this date used in the United States is 5/20/2000.
May 20th, 2010 is a Thursday. It is the 140th day of the year, and in the 20th week of the year (assuming each week starts on a Monday), or the 2nd quarter of the year. There are 31 days in this month. 2010 is not a leap year, so there are 365 days in this year. The short form for this date used in the United States is 5/20/2010.
Yeah and just to be 100% truthful I am not smart enough or make that way to smart to do all those calculations myself. I used this handy tool >> http://www.convertunits.com/dates/from/May+20,+2000/to/May+20,+2010
Well I have to say I am more than excited for this day. I am pretty busy, but I will shut things down later today and do something with my wife and kids, then just my amazing wife (Terri).
Today is the day that celebrates 10 years since we have been married… and to my amazement she still loves me… I hope its more or at least the same as back in the day, after all much has changed, especially me, our lifestyle and the number of people in the house (+3 kids). WOW!
To celebrate I am having a 3 day sale. Starting at noon (12pm) today until noon (12pm) on Sunday I will be almost giving away the Done-For-You Fast Fat Loss System for half its normal price. If you are looking to lose fat fast, then today you can celebrate with me and lose some fat real fast.
Come Celebrate My 10 Year Anniversary and Celebrate the Start of Your New Body
CLICK HERE >> http://www.empowerednutritionmealplans.com/privatesale.shtml
Patrick How Can I Be 100% Positive My Nutrition Program Is Working?
CHALLENGE YOURSELF!
That is a great question. I get asked that a lot. Now most of the time with any of our Empowered Nutrition Meal Plans and especially our Personalized Nutrition Programs it is very obvious and easily identified.
But how do you know the program is working for performance. Well that is as easy as taking your measurements and comparing them to the last set of measurements.
Lately I have been on a bit of a journey myself. You see I started back in the day wanting to be a competitive body builder. Problem was I was skinny. Great for non contact hockey, but eventually things got rough and I had to bulk up and still keep my skills on the ice.
Well I played at a high level of hockey and football, went thru the military and honestly breezed thru the QL bootcamps and became a competitive body builder. All that was great and I literally set goals and accomplished them every season. Now fast forward many years, 3 kids an awesome wifem a crazy busy business and lots of desk jockey time and I need to refocus, energize and motivate myself to get back at it and get in great physical performance conditioning.
So what motivates me to get back at it today? These days its not just setting big goals, but its the little goals that are really making a difference in my comeback. Its hard enough to find time to exercise these days.
The thing I found is working for me is to CHALLENGE myself to workout 1, 2, 3 even 4, 5 and 6 days a week. I’m not doing too badly. I’m up to a consistent 3 sessions a week. That’s pretty good considering March 1 2010 I was getting in 1 workout a week on a good week.
Now here is a little challenge I am enjoying these days. I like to test myself each and every workout. Literally I put together some exercises I want to see if I can do it and just go out and attack it.
I am not really into counting reps anymore or just yet again, so I am using my iPhone to time various challenges.
Here’s one that is real easy to implement and will be a real fast tell tale if your nutrition and training program is working for you. I want you to take the test and report back to me in a comment below.
The Empowered 3 Minute Challenge
Set your timer to chime every 3 minutes
Do each exercise to failure, rest and go at it for 3 minutes total until the timer rings
Do a light warm up. I like a 3 minute run / walk program 1 minute run, 1 minute walk, 1 minute run, 1 minute walk, 1 minute run, 1 minute walk… total warm up 6 minutes and you should be ready to do a light stretch, but not too much, you do not want to burn any extra glycogen since you want to test yourself to a time failure with this Empowered 3 Minute Challenge.
Exercise #1 (3 minutes) – Bodyweight Squats
Rest 1 Minute
Exercise #2 (3 minutes) – Push Ups
Rest 1 Minute
Exercise #3 (3 minutes) – Chin Ups
That’s it. Just hit 12-15 minutes of activity and when your done stretch it out and report back to me in the comments below. Wait a month, focus on your nutrition, step up your exercise routine and test yourself again in a month and come on back and drop an update to your comment and let me know how you are doing.
Be sure to challenge yourself in everything you do. Goals are only accomplished in a few ways. One is to set goals and crush it. The other is to challenge yourself to do better each and every day.
If you are serious about increasing your Empowered 3 Minute Challenge results, then add a Personalized Nutrition Program to your mix. CLICK HERE to get yours TODAY >> http://EmpoweredNutrition.com/Personalized-Nutrition-Programs
I know you are busy and have a lot to do, but I also know that there is a good chance you suffer from back pain like I do.
I wanted to take a quick moment to give you some tips to help correct your back pain and create a “bullet proof back”, but to be honest my friend Eric does a much better job at it over at BulletProofYourBack.com
You can read the rest of my painful story on the Empowered Nutrition Blog www.EmpoweredNutrition.com or you can go see the even more scary back pain experience that Eric has endured and the reason for this awesome program by visiting www.BulletProofYourBack.com
The Number #1 Cause of Back Pain is Repetitive Stress
The #1 Way to Relieve the Back Pain is Proactive Stretching and Exercise…
The #1 Reason Most People still suffer from Back Pain is NOT knowing exactly what exercises to do and what order, how much and how often.
I have chronic back pain. It’s so bad at times that I am laid out in bed for days. I mean this problem is mostly due to sports injuries and lack of active rehab. It’s ridiculous; you can literally see my hips shoot out and over by and inch or more and up more than an inch to the right side… always to the right, never the left.
Read the rest on the blog > www.EmpoweredNutrition.com
Or read Eric’s reason to Bullet Proof Your Back over at www.BulletProofYourBack.com
I mean things get so bad with back pain that I can’t breath normally. It feels like I can’t breath at all and I have to do other stupid things just to get dressed.
All my training was halted about 8 years ago due to a severe injury to my back. I got that “shift” right in the middle of an exercise and bottom line is I never got back to training. I was contemplating competing again and was leaner than ever 16 weeks out, so it would have been a good show and “POP” the back went out… I couldn’t fall down… I couldn’t get up… I couldn’t let go of the bar I was holding for fear of springing up and hurting it even more.
The worst part is that my whole life changed. Back pain stopped me from doing the things I loved for several weeks and even months and still affects me today. I couldn’t do the simple things I loved. I couldn’t…
Hold my daughter (now 3 kids)
Workout
Stretch (yeah couldn’t even do that to fix the problem)
Prepare for the contest, photo shoots, calendars, nothing…
Make money to pay the bills the way I was with my physique
Work my day job
Drive safely… I still did, but it was scary
Play with family and friends
Mountain bike… and I just got a $3000 bike then…
I couldn’t do “squat”… literally squats to tie up my shoes, put on my socks or even squat to stretch with my own body weight.
My back pain was so bad that I couldn’t even pick up a bowl to help empty the dishwasher. I tried and dropped it because the problem from my lower back caused me upper back and even grip strength problems.
Let’s just face it back pain sucks and if you are like me you will spend thousands of dollars on rehab, tools and devices like I did… I still use my inversion table for peace of mind and when I just don’t feel like stretching or am too lazy and tired to be proactive, but nothing beats active rehab.
If you have any back pain at all, you need to jump on it NOW. Do NOT wait to fix it like I did. That day will never come and it will be too late to avoid the PAIN… luckily its never to late to fix the problem and “bullet proof your back”.
If you suffer from back pain like I did then you need to visit my friend Eric Wong… like me he is a back pain sufferer with a very scary back pain story that you won’t even believe when you read it, but I know Eric, we had lunch the other day and I know his pain. If you suffer from back pain visit Eric’s site and Bullet Proof Your Back Today.
Your partner in pain,
Patrick.
P.S. If you order Eric’s program I will give you 5 Done-For-You Fast Fat Loss Meal Plans to fast track your successful back pain surgery without the needle and shave off the 10, 20 or 30+ pounds from your body that is causing 3 to 5x the pressure on your back. All you need to do is send me a copy of your receipt and I will send you the link to get your BulletProofYourBack.com Fat Loss Meal Plans FREE.
Its time… Bullet Proof Your Back NOW! www.BulletProofYourBack.com
I am honoured that you are an Empowered Insider. Like you I suffer from the struggle of fat loss and keeping as much muscle as possible and the pains of joints and a bad back.
I am an affiliate of Eric Wong and as such when you order BulletProofYourBack.com using one of the links in this email I will be compensated for making a recommendation to such an amazing program. Hey BulletProofYourBack.com is so good that even if Eric wasn’t my friend… was a complete jerk and I didn’t like him even to throw him under the bus that I would still recommend checking out BulletProofYourBack.com
“Omega-3 fatty acids Improves Mobility,
Healthy Joints and Other Inflammatory Disorders”
Arthritis and Joint Disorders are inflammatory conditions linked to toxic free radicals. Conventional treatments, such as non-steroidal, anti-inflammatory prescription drugs (NSAIDs), only offers symptomatic relief; they do not reverse arthritic conditions. This group of inflammatory drugs including Aleave, Motrin IB and aspirin, can lead to side effects like stomach ulcers, kidney problems and ringing in the ears.
These drugs hamper joint healing and the muscle-building process itself, which is why an increasing number of people with joint problems are choosing alternative approaches. One of the most promising natural alternatives is Omega-3 fatty acids from fish oil.
Omega-3 fatty acids can help to ease morning stiffness and tenderness in the joints. Clinical studies of Omega-3 supplements in patients with rheumatoid arthritis have demonstrated a reduction of arthritic symptoms; including pain, the number of tender joints and morning stiffness. Also, studies conducted in this population have shown that taking Omega-3 supplements led to a decreased use of non-steroidal anti-inflammatory drugs (NSAIDs) and corticosteroids, with effects peaking over a 6-8 month period.
A very promising, recent study published in Surgical Neurology investigated Omega-3 supplementation (with EPA and DHA) for non-surgical neck and back pain. The results were striking – a majority reported improvement in their pain symptoms and 4 in 5 patients were satisfied with their improvement…
Read More on this at www.EmpoweredNutrition.com
I also loaded a great resource to a program from my friend Eric Wong called Bulletproof Your Back… this is a MUST read.
Hey, I want to have some fun with my friends over at TACFIT.
I need your help on this mission.
I have personally been pretty lax these days when it comes to actually training. Some of you know I am in the midst of re-writing my own fatness fitness program.
Let’s just say with 3 kids (all under 6), a growing online and very established offline nutrition business, consulting to many organizations and sitting on several boards of directors all the while over the last 12 years sorting my way in and out and through partners that lack the long term vision and the pain threshold I put myself thru has needless to say wreaked havoc on my body and fitness.
Sure I am more fit than most, but reality is I am totally unfit and nowhere near where I want to be, let alone mention it to you… but I am NOT fit, just OK.
Why do I tell you all this?
I am going to grab the free TACFIT Israeli Special Forces Workout and put it to the test tonight myself.
I encourage you to do the same.
Your Mission if you choose to accept it:
Grab Your FREE TACFIT Video and Workout
>> www.GetTACFIT.info
Watch the Israeli TACFIT Video and Read the Workout
Attack the Israeli Special Forces Workout Tonight and Report Back with a Comment Below.
I am going to do the same and report back to you. The mission is mine…
Do you accept this Mission to CRUSH the TACFIT Workout?
www.GetTACFIT.info before the FREE Video and Workout are gone!
Get 3 Crazy Freebies from 3 of My Close (but CRAZY) Friends… FREE
So this is pretty crazy that I got all three of these guys to give up a bunch of freebies for you and I really can’t believe it all happened in the same week!
I hate to give you more than one thing to think about but when its 3 time sensitive loaded freebies, that I have personally checked out and am really impressed I just have to get it over to you.
I have never before suggested more than one link, but I really want you to get all the free videos, workouts, books, reports and even a webinar before its too late.
Here they are… 3 freebies that are going to blow your mind. Put your wallet away, this is all free, enjoy these…
>> www.EmpoweredNutrition.com
OK so laughter may or may not MAKE you Lose Weight or even more desireable LOSE FAT, but it just might and if its that 0.3% difference to a successful transformation, then you have to at least try it.
Laughter is fun. Its contagious, its powerful, its effective, and its just better than crying.
There are millions of cells in you body. Think of them as soldiers. Now if I was going to war I would like to have 1 million positive minded and relatively happy soldiers going to war with me.
I mean the alternative is 1 million grumpy bummed out soldiers being forced to fight for your cause… hmm, lots of lost battles in history can be tied to this type of army. the victors aren’t always the best equipped but those that are positive in vision and ultimately outcome.
I want you to go into battle with a great vision (the ultimate you, ultimate transformation), a great leader (you) and a million happy little trigger happy fat annihilating soldiers (your cells).
And to help you out, I got a little added not so nutrition or exercise related video for you…
[great video inserted into the post, you are going to love this one - http://empowerednutrition.com/laugh-to-lose-fat-and-feel-great]
Hey if Robin Williams can do it as “Patch” (a real life depressive turned fit and healthy doctor of laughter not medicine), then you can to!
Be positive, be focused, have fun and have a laugh.
Oh yeah… did a mention that some studies have tracked a good laugh to burn 20-50 calories!? That is 50 calories I don’t need to cut out of the diet or stand on a treadmill for. So LAUGH it Up and LOSE!
If you haven’t already started your fat loss battle plan I encourage you to make Personalized Nutrition Program the first wave of attacks on fat. Don’t sit back idly and defend, you will never win the war on fat that way. ATTACK, ATTACK, ATTACK!!!
