From Couch To Spartan Sprint – Exercise 7.2

It really should be 7.3 and 7.2 should be box jumps but, as I say in the video, I aspire to be a good upstairs neighbor.

So get your stretch on.

From Couch To Spartan Sprint – Exercise 2.2

Taking your vitamins also means not taking in anti-nutrients.

The best way to do it is to fill your kitchen with healthy foods and nothing else. Having boiled eggs and roasted pumpkin seeds on hand is good and so is getting rid of the breads and pastas.

Now something I found by accident when I went low carb is you have to eat a lot more food. A typical hamburger (which was my typical lunch) is like 400 calories and that’s a solid lunch, if you take away the bun and put all the contents in a bowl like a salad (my typical low-carb lunch) it’s about 100 calories.

A muffin is 300 to 500 calories and no one is satisfied with a muffin for meal. It’s calorie-dense and nutrient-poor. It’s fuel and if you don’t burn it you wear it. Around your belly.

Whereas you can eat 5 eggs and be full for a long time while benefiting from the protein, the fats, and the choline and still be under that many calories. So don’t be afraid that you’re eating too much when you’re low carb and you’re training – because it’s almost impossible.

From Couch To Spartan Sprint – Exercise 1.2

Okay team, the first videos of my Spartan Sprint series were totally off-the-top-of-my-head. You probably deduced that.

As I look back now I see motivation behind each exercise so I’m focusing on these ten things (10 because there’s a running video coming) and I’m going to expand and elaborate on them.

So… The number one exercise is still – Stay Inspired.


So two things on Inspiration this week.

One: take action when you’re inspired. Don’t just schedule something.

Like, you may be on the couch (literally or metaphorically) right now reading this and think yeah, I should do something… in fact I will do something… tomorrow I’m for sure gonna work out!

And you won’t. You gotta strike while the iron is hot, you gotta pick up the guitar while the song’s in your head.

So Make Moves Not Schedules.

Two: We were talking about being pissed off.

Anger is rarely a useful emotion, and even if this circumstance it can be dangerous. I’ve pushed too hard on a run and hurt myself because I was trying to vent anger. With all that caution though it can be a good thing to be pissed off.

Being pissed off is a great thing to bring to a work out as long as it doesn’t make you reckless.

And being pissed off at yourself for not being able to do a pull up may keep you trying to get that pull up. As long as the anger doesn’t turn inward and start telling you that it’s too late to get in shape – that’s bad anger. Let the anger tell you it’s not too late and you can fight. Fight against the decay.

Train well Spartan.

From Couch To Spartan Sprint – Exercise 9 (And a wrap up talk for the week)


It’s 3 minutes of the most basic plank tutorial and then 4 minutes of philosophizing about Inspiration V Motivation. At one point this video was 16 minutes long, I got a little rambly.

But I think it will resonate. Being a total beginner is great, you can do no wrong because everything’s an experiment, everything’s a learning experience, and you’re better off backing away than pushing through because you’re more likely to get injured. At some point though you transistion to being a late-stage beginner, still a beginner but it’s time to baby yourself a little less.

At first you use inspiration to build habits and once they’re built you use motivation to maintain them. Other than that I think I say it pretty well in the video…

From Couch To Spartan Sprint – Exercise 8

Talking ’bout the Hercules Hoist and how I stole a clip of the Herc Hoist from the official Spartan Race YouTube and how I sure hope the video doesn’t get taken down…

If you’re a gym goer like me you can also put the rope handle attachment on the cable machine and actually hoist weight. What you’ll notice is you naturally fall back into a kneeling position so work with that. Human beings and pulleys have worked together for thousands of years so we seem to get each other.