CHARLIE MIKE

Age is a State of Mind

2009-12-15T13:57:00.000-08:00

Teammates, Clint Eastwood shows us all that "age is a state of mind". This is NOT a cliché to those of you who know what I mean - two of whom contacted the CHARLIE MIKE blog recently*. One of the first concepts you learn in SEAL training is that body obeys the brain - sounds simple doesn't it? I'm here to tell you it isn't - like most things in life worth learning or having - it takes practice, persistence and above all else, a positive attitude. Ever wonder why folks who go swimming in frigid waters without a wetsuit don't get hypothermia when all the medical pundits say it should happen within minutes? That's because these cold water swimmers conditioned their mind to tell their body: "swim through it - don't worry about the cold, I'm going to send more blood to your vital organs to you can continue to perform"....of course the first time you enter frigid waters, your brain doesn't quite say it like that or so politely - it's more like: "Holy Sh&t - can't breathe - what the hell am I doing - doctor say I'm going get hypothermia in minutes – I think it's already happening - Ohhh my God I'm going to die..." and so the logic goes - and where the mind goes the body will follow.

So what's that got to do with Ted (62) and David (66) who both recently posted discussing their success with the Perfect Pushup?? Everything. Here are two men that don't allow their birth age to affect their biological age - they are effectively turning back their age by taking charge of their minds and their minds are telling their bodies what to do.

Yes, I know, we're all going to grow old and die. Fine. But whoever said that at some age you should just "take it easy" on yourself because you're "older" now should be shot. That's the wrong attitude - that's the attitude of someone who has given up on living. Here's the cool part - there have been several studies done over that last 2 decades of folks in their 80's and 90's - doctors put them through 3 month body weight training fitness programs...and guess what happened? Every single one of them GREW muscle – their muscles got stronger and larger! So, Ted, yes, we've had many folks like yourself experience muscle strength and size increases and significant weight loss - some folks in their 80s...and you know what, every single one of them has the same attitude - AGE IS A STATE OF MIND!

BRAVO ZULU to Ted (62) and David (66)!

CHARLIE MIKE - ALDEN

* This blog is a re-run from 2008 -- I hope new Teammates will find Ted and David's stories as inspiring as I did -- and do!

No Surrender, No Retreat, No Regrets

2009-12-11T09:17:00.001-08:00

Teammates, it is an honor to introduce you to Larry Broughton - he's a former Green Beret, a remarkable entrepreneur, and a man on a mission to help others defy the odds. I hope you find him as inspiring as I do, and I believe you'll find his message is more than fitting for CHARLIE MIKE - NEVER GIVE UP ON YOUR DREAMS! Thanks LB for being a guest blogger on CHARLIE MIKE. AMM

Among the most powerful lessons I took from serving on Special Forces A-Teams (the Green Berets) in the U.S. Army were the importance of possessing a tenacious spirit, and maintaining a positive attitude in the face of difficult and challenging circumstances. Perhaps we shouldn’t be surprised that those who have experienced extraordinary and enduring success in business, the arts, athletics, and virtually every other field have embraced these two powerful “disciplines.”

I was blessed last week by meeting Jack Canfield (Co-Author of the Chicken Soup for the Soul series, and author of The Success Principles). Among other pearls of wisdom that seemed to flow from him, was this: “Everything we want is outside our comfort zone.” Wow! The clarity of this idea was like a brick to the head for me. Whether we’re pursuing personal, spiritual, financial, or physical goals, if it weren’t uncomfortable (and even a little painful, at times) we’d very likely already possess it or have achieved it.

Every successful person has faced challenges, and experienced setbacks and failures on their journey towards success. It’s a natural part of growing. For those who learn to anticipate it, embrace it and take corrective action towards improvement, find extraordinary success as their sweet reward. Winston Churchill has some of the most poignant quotes on this topic, and described the process this way, “Success is the ability to move from failure to failure without losing your enthusiasm.”

An important key to success is how we respond to the challenges and setbacks we face, and the attitude we choose to adopt when we’re knocked down. Too often, after a setback, we find ourselves curled in the fetal position, licking our wounds, embracing a victim’s mentality. Has that approach ever launched anyone towards his or her goal? A good attitude won’t guarantee victory, but a bad one will guarantee defeat.

If you’ve neglected your workout routine, missed a deadline, or fallen short of your goals, beating yourself up or wallowing in pity is a waste of time and energy, and will serve no good purpose. Instead, consider executing an After Action Report (we conducted these after every mission in Special Forces) to (a) identify problem areas that need improvement; (b) develop measures to counteract these problem areas; and (c) pinpoint “lessons learned.” Winston Churchill said, “Success is not final, failure is not fatal; it is the courage to continue that counts.” So, I encourage you to avoid the negative chatter in your mind, assess the situation, take corrective action, learn your lesson and drive on.

Here’s to your success!

Larry Broughton

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Larry Broughton is Founder & CEO of Broughton Hospitality, and served 8 years on Special Forces A-Teams in the US Army. He is also an author, speaker, and executive coach, parlaying leadership lessons from the Green Berets to the business arena.

What's your Perfect Pullup Record?

2009-12-10T06:05:00.000-08:00

Teammates, head to our Perfect Fitness Facebook Fan page and check out the competition. A new one starts every Monday -- it Fires me UP to see the points accumulate. Here's AKO's explanation:

This week's contest will test, and compare, the accumulation of pullups over five days. If you don't have ready access to a pullup bar, however, don't fret; there is still ways for you to earn points this week. Here's the point breakdown:

Perfect Pullups......3 points each
Bar Pullups...........2 points each
Australian Pullups...2 points each
Standing Rows......1 point each

As you can see, one could theoretically do Australian Pullups and Standing Rows, albeit many of them, and still have a run for the trophy. All variations using the Perfect Pullup Handles are worth 3, and all variations utilizing the bar are, concordant worth 2. The contest ends at 10:00pm Eastern Standard time. Good luck to all contestants.

Pull 'em up!!!

Teammates, what are you waiting for?

CHARLIE MIKE -- ALDEN

Perfect Pullup & Olympic Barbell

2009-12-09T07:41:00.000-08:00

Teammates -- Here's a question perfect for Marcus Colburn (and Thank You for keeping us on our toes with these challenging questions! AMM). Common sense warning: Marcus Colburn aka Mojo Frog is a former Navy SEAL and an extreme athlete and professional trainer. Make sure you adapt his ideas to your fitness level and have a Swim Buddy (aka spotter!) to work with.

Would the pullup handles fit around an Olympic barbell? I have an Olympic barbell set, and squat rack, and would want to use the Perfect Pullup through there, and I want to know if it would fit, before I decide to order. Thank you for your time. Here's Mojo Frog!

As far as the perfect handles working on a barbell...

It does & will work on a barbell set as well as a squat rack as long as you do the exercises that they can be used safely for like...BACK WORK, as well as TRAPWORK. Doing shrugs, bent over rows & anything like that ... don't get the hooks in a position so they come loose by raising it the wrong way or too high. One just has to make it so the extension from the hook to the handle doesn't get in your way. And there is an open end to the hook themselves that you have to be wary of! Just takes common sense. Just be safe because once you raise the bar over your head the handles don't make sense.

TRAIN HARD WITH PASSION, GET RIPPED & STAY READY....

HOOYAH...

"NUFF SAID"

Cheers!

Mojo Frog

P.S. Teammates, here's a quick health bulletin. It turns out that I need to have my cast on for 8 more weeks.. but that's not going to stop me. I just work on my stretching, ab work & lots of legs.. hams, quads, calves. I still practice tai chi chuan. This activity & diet is sure to help me watch my (girl-ish figure) since no one else does...grins!

Pearl Harbor Attack, Dec 7, 1941

2009-12-07T11:17:00.000-08:00

Teammates – Sixty-eight years ago today was the attack on Pearl Harbor. Nine ships of the U.S. fleet were sunk and the overall death toll reached 2,350. The battleship Arizona alone lost 1,117 military personnel. As I have said before, probably one of the more over-used terms today is “on a mission” but what does it really mean? I want to define the true term, because once you appreciate it, you’ll think about it in a whole new light.

In the military, On a Mission literally means in harm’s way, and in SEAL Team on a mission meant doing whatever it takes to get it done – including if absolutely unavoidable, the ultimate sacrifice. Sixty-eight years ago, there were men and women out there willing to die for a good greater than themselves.

Today let us honor the memory of the brave men and women of Pearl Harbor. They were willing to die to complete a mission and their sacrifice will never be forgotten.

CHARLIE MIKE -- ALDEN

Perfect Christmas Trees

2009-12-03T19:03:00.000-08:00

Tomorrow, Friday, December 4th, Team Perfect is volunteering at the San Francisco 2009 Guardsmen Christmas Tree Lot at the Fort Mason Festival Pavilion in San Francisco: I'm the Day Czar and I'll be there all day! Come by -- meet Team Perfect and find yourself a Perfect Tree. Since 1947 The Guardsmen has been helping at-risk youth with the resources they need to thrive. Each year The Guardsmen sends 2,500 youth to outdoor education programs and provides scholarship support more than 250 students at Bay Area private schools. HOOYAH!

What are you doing this holiday season to give back to your communities? Post a comment and let us all shout you out!

CHARLIE MIKE -- ALDEN

Navy Flyboy Nate & the PP Mobile

2009-12-01T15:44:00.001-08:00

Teammates, a Perfect Team member gave a Perfect Pushup Mobile to Nate, a friend who is a Naval aviator: his letter is below. Since we can't share his last name, picture or location, we're borrowing Hollywood's most famous Navy flyer! Perfect Fitness has donated Perfect products to every ship in the fleet and it fires us all up to hear from our sailors -- so please fire off a message to
CHARLIE MIKE. AMM

"Thank you sincerely for the Perfect Pushup travel set that you gave to me - I use it every day and love it! Like everyone else, finding time to work-out seems impossible sometimes, and the convenience of the PP set solves that issue to a great extent. I've had multiple friends who have seen it at my house and subsequently gone and purchased their own. Also, the travel set has been great for working out on the aircraft carrier (I'm in the Navy) because of it being so light and compact.

Additionally, as a pilot, I try to focus on core muscle groups to help with G-tolerance, and the PP has helped a lot. Again, I really appreciate your generosity and will encourage others to use your product any opportunity I get."

Thanks Nate! Teammates, I'm re-running my thirty day/lose 10 pound plan on Twitter @aldenmills -- why wait for 2010 to get in shape?

CHARLIE MIKE -- ALDEN

Giving Thanks: My Favorite Holiday

2009-11-24T14:42:00.000-08:00

Teammates – I’m not one for re-running posts but sometimes I find repeating a post instead of rewriting one to say the same thing can be more beneficial. Below is last year’s post – my attitude about it and about Attitude in general hasn’t changed one bit, in fact, during this challenging year, I think it’s more important than ever to understand the importance of Attitude and how it can change your outlook, your direction….your life. The number one thing to remember is that your life is your responsibility – what you accomplish is totally and completely up to you.

While you’re thinking about this on what is my favorite holiday of the year, remember to give thanks to the people in your life that you care about – by giving thanks you’ll be gaining perspective, and by doing this you’ll be setting the cornerstone for one Fired UP Attitude to live the life YOU WANT!

Happy Thanksgiving Teammates!

CHARLIE MIKE – ALDEN

Here’s last year’s post: Tuesday, November 25, 2008
Giving Thanks -- My Favorite Holiday

My favorite holiday of the year - Thanksgiving, it just edges out Fourth of July in my book because of what it stands for – Giving Thanks. Teammates ask me all time – what gives with the constant Fired Up Attitude Alden??? Some who don’t know me throw the bullshit flag at me and call it false motivation until we spend about 2 minutes together – which should be about how long it takes you to read what I’m about to write…in my book Attitude is the number one thing you need to control before you tackle any goal you have in mind – especially if you’re looking to work on your body – Attitude is 100% up to you – no matter how powerfully positive or miserably negative you are – you’ve made that decision and you’ve made it based on a perspective that you’ve allowed your brain to accept. Your perspective in life fuels your Attitude – think you’re gonna fail, then you will; think you’re fat, then no matter what anyone tells you – you’ll remained focused on being fat; conversely, think about winning, then you’ll be thinking about how to win, and you’ll be on your way to victory; want to lose 10lbs, then you’ll determine how to lose it, and make it happen…no matter what it is, how you view your challenge is directly dependent on what perspective you adopt, and that perspective is your Attitude’s foundation.

So what’s this got to do with Thanksgiving? Everything! It’s about everything that’s TRULY important about your perspective in life – I give thanks for being able to move, to see, to feel, and especially to love my family and friends. We ALL get caught up in the rat race of life and when we do, we usually lose our perspective on the things that REALLY matter versus the things that seem to matter at the moment.

This Thanksgiving – take a moment to give thanks to the things that matter most in your life, and once you do, you’ll realize that you’ve discovered the power source to your own Fired UP Attitude…and if you’re struggling to figure out what thanks you should give – drop down and push’em out – then give thanks to the fact you can do a push-up – I know a whole bunch of veterans that wish they could do what you CAN do.

Happy ThanksGiving – CHARLIE MIKE - ALDEN

Commit to Compete and Complete

2009-11-19T15:24:00.000-08:00

Teammates - the title says it all: Commit to COMPETE and COMPLETE. I'm not talking about a completing a marathon or a triathlon - I'm talking about having the discipline to COMPLETE your goals (dreams with deadlines). There are too many folks out there that start a job, project, program, course, mission, or task (or whatever you want to call something that has a start and stop to it) only to come up with an excuse on why they didn't complete it. You've heard my stories about folks approaching me about their reasons why they didn't become a Navy SEAL. The truth is completing something is more uncommon than it should be. Why? Because we humans have the ability to reason - we can rationalize anything if you give us enough time to think about it! The rub with reasoning is that it works both ways - you spend as much time rationalizing why you should do something versus not doing it.

In addition to our innate ability to reason is our human wiring - our instincts - that drive us to avoid pain and pursue pleasure. When these two elements act together, the ability for us to create an excuse for not completing something (especially if that something requires hard work and dedication without immediate payoffs) is very high. Hence the reason why there are so few millionaires in the world - earning money is hard, earning more than most is even harder. Same can be said for losing weight or earning a gold medal or being #1 at something. So what's the trick to completing something?

I say: learn how to Commit to Compete and Complete.

For you to really give it your all you have to care about something - there has to be meaning to your reasoning machine (your brain) on why you're willing to suffer now. That is, the payoff of completing something is GREATER than not completing it. When this occurs then you have the foundation for success - you have a purpose, a purpose that you CARE about, that Fires you Up, that will keep stoking your Persistence engine when everyone else's has run out of gas. To keep the persistence fresh and purpose focused, create games for yourself to compete against. In life, your competition is yourself - no one else. You determine if you succeed or fail - you are the one responsible for taking and making the actions that will put you on a path of success or failure - the buck stops with you.

As we enter this holiday season and get ourselves ready to slam the chapter shut on 2009 and ring in a new year of goals in 2010, be thinking about what you are really wanting to make happen in 2010, why it's important to you, what it will mean to you if you accomplish it - find purpose in these goals, and when you're ready - write them down and commit yourself. When you commit yourself to something, you'll learn how to compete against yourself and win - and when you do, you've found your own winning formula for repeat success. It's all you. It's your call - I know you can do it - you just have know you can do it too - the only way you'll know is when you Commit!

CHARLIE MIKE -- ALDEN

Picture from wikipedia: Two crews racing in Lagan Head of the River (British Columbia, Canada). The closer boat is being overtaken by the boat on the far side.

Why I March on Vets Day: Rancich

2009-11-17T10:13:00.000-08:00

Teammates -- Last Wednesday, Veterans Day, Tom Rancich gave the speech at the Martha's Vineyard ceremony, on what he described as "a blustery day for a sad little parade". Take his words to heart. Alden Mills

"Good morning—thank you for having me here today. You are about to find out about a quirk of mine---perhaps it is because I was an English Major---or perhaps it is because I have spent too much time underwater---but I believe in semantics—the definition of words. So though I will remember, as I frequently do, my fallen comrades; Neil, Brian, Woody, Jeff, Voight and so many others who touched my life--- guarded it---they are not why I march today for this is not Memorial Day. And though I will always be in awe of the audacity and courage of our Founding Fathers, they are not why I march today because this is not July 4th. This is Veterans Day---a day set aside for those who served, survived and went on to live civilian lives. I believe that veterans bear a unique set of burdens---not heavier or the heaviest---but unique.

Sometimes the burden is sorta silly---standing in a hotel lobby having the clerk tell you “Yes, we have a military discount but the Triple A one is much better”. Sometimes the burden is surreal---bearing the rigors of combat and then ninety-six hours later standing in an opulent society that does not seem to know it is at war---in two countries---that somewhere a nineteen year old is fighting for his or her life. Sometimes it is tragic—--many laying awake at night wondering if there was something they could have done differently and their buddy or teammate would be alive. And sometimes coming to the horrible conclusion that you could have, and getting to live with that forever.

Sometimes it is just day to day challenges---trying to figure out how to live for the next 30-40 years knowing that nothing will ever be as important or as exciting as the last mission; or worse, trying to figure out how to live the next 30-40 years without arms or legs---or sight—or to live with the murmurs as people stare at your burns as you try to forget your disfigurement.

Sometimes it is sublime---Halloween I was at the Offshore Ale house and a girl came in wearing an American flag that she had cut a hole in so she could wear it like a smock---a collection jar in her hand with the words “You Lie” on its face; laughing—happy—protected. I was torn---part of me wanted to tear it off of her and give it a respectful end---part of me wanted to tell her about my friends that came home--- likewise draped in the flag---and how I felt about seeing her desecrate them---but I knew I wouldn’t do anything other than enforce her fantasy. In the end I just walked out—anything I did would have ended badly and likely I would bear the blame.

I am proud to be a veteran and I am proud of my fellow veterans. You can wrap yourself in the warm knowledge that the country is better…safer… for your service. You may sleep well at night, knowing that your slumber is guarded by people trained by the best…trained by you---and that they are living up to your standard of excellence.

You should revel in the honor that is given you—you answered your country’s call---you went into harm’s way---you succeeded in your mission and you did not falter. On the dark night when a foul wind rose---you did not shutter your house—but rather you opened your door and strode into the darkness to meet the challenge--- and wrest the night.

That is why I march today---thank you for your service."

Lieutenant Commander Thomas Rancich, U.S. Navy (retired)

Jim's Fitness Journey Part 1

2009-11-17T07:25:00.000-08:00

Guest blogger: Jim K of Thessaloniki

How does change come to ones life? I’d say it usually is due to an external stimulus which triggers a “special” mechanism in people’s minds or it could be due to the fact that the person is fed up with his/her current way of living.

Looking back to my childhood years I can remember that generally speaking I wasn’t into sports, except for some football. When we’d run as kids I’d be the first one to stop because I’d get out of breath. As a teen I had some extra kg due to my love for food. Yes, I’d eat huge quantities of pizza or whatever was in front of me on the table considering eating big as something really worthy! Although I wasn’t fat I had to keep on buying trousers of bigger size time after time because of my increasing waist’s diameter.

However, my aforementioned low performance on running comparing myself to the rest of kids had started bugging me and after a certain point I realized it’d have to be changed.

* First I told myself that I needed to lose some weight otherwise this ongoing weight increase wouldn’t lead to anywhere good. So I managed to convince myself that instead of eating 3 sandwiches in the evening 2 would be enough and then the 2 became 1, and so I did it and the difference of before and after became more evident.

* I’d also buy slightly tight fit clothes so as to force myself sticking to my goal of getting thinner, and yes it worked (I keep using this pattern even today and it works BIG!).

Part 2: The teenage years

Thanks Jim! Teammates, two great suggestions from Jim here -- post comments with your solutions and I'll fire them out on Twitter (@aldenmills).

CHARLIE MIKE -- ALDEN

Jim's Fitness Journey

2009-11-16T12:24:00.000-08:00

Teammates, last March I answered a great question from Jim in Thessaloniki: Is 300 Pushups Too Much? Here's a re-run of the blog, to whet your appetites for Jim's fitness journey -- starting tomorrow.

Take Two: Jim's question, via our YouTube channel:

“Nice workouts. I really liked your workouts: they work all the muscles great. I try to vary my schedule so that my muscles don’t know what’s coming and for example, I do 2 circles of your arm, chest, and shoulders workout and then finish off with 300 elevated feet pushups or other patterns.

Do you think this number is too much, after the 2 circles of Power 10 Workouts and leads to negative rather than positive effects? Of course just finishing off your entire workout twice is challenging enough.” Thanks, Jim

HOOYAH Mr. 300 Club! Is 300 pushups too much? Dunno?! Honestly, it’s totally up to you – I’ve heard of folks knocking out 1,000 pushups in a day. What I do know is that you have to ramp up your repetitions gradually and you need to ensure you give your body the break it needs. When you start playing at this level rest becomes even more important (as does nutrition).

One thing for sure, you’re in rarified air – so keep up the awesome work!

CHARLIE MIKE (SEAL speak for Continue Mission) -- ALDEN

Twitter Perfect Pushup Contest

2009-11-13T07:23:00.000-08:00

Teammates -- If you are on Twitter, check out our Friday the 13th Twitter Retweet giveaway! My handle is @aldenmills. Here's the message:

RT TODAY to win 1 of 10 Perfect Pushups! Get Fired UP and check out Perfect Online http://bit.ly/VyJKe #followfriday

Good luck!

CHARLIE MIKE -- ALDEN

Breaking News from Marcus & Jim

2009-11-12T15:22:00.000-08:00

Just in from Marcus Colburn! Like Alden says, you have to be ready for anything. GO 4 THE GUSTO HOOYAH!! Turns out that yesterday, when I went for a run, instead of going around a steep hill, I went for the downhill. Started jogging carefully down, got a little speed going -- OK, too much speed -- tripped on a root and found myself somersaulting to my face. Needless to say, I have fallen from higher than that before! As I got up, I assessed the damage. Just some dirt around my knees and some embarrassment. Easy day.

Oh yeah, I almost forgot I had heard a ((((((SNAP)))))! It seems I broke my arm in two. Went to the hospital -- they said, "You again?" I smiled as they x-rayed and put a cast on my arm. So I'm out of commission for a month but hey, I know I was going for it! I call it going above the call of duty :) Marcus Colburn

Marcus, Continue Mission and keep us posted!!

Jim, HOOYAH for sharing your fitness journey with military.com. Teammates, it will run on CHARLIE MIKE too but here's a sneak peek. Here's what I heard from the military.com team: "Great stuff! There is definitely a strong interest in SEAL content among our audience. I'll make sure we promote this as much as possible. Thanks again."

Thank you Jim!

CHARLIE MIKE -- ALDEN

P.S. More teammate stories are coming -- like Max on fight or flight and the importance of being ready for any and all contingencies. Stay tuned! AMM

Thank you Veterans!

2009-11-11T16:04:00.000-08:00

I would just like to say thank you for your service to all of our veterans. To all of you still on active duty, thank you for keeping our country safe. God bless the United States of America!
CM SEAL Team blogger: Tim Grizzell

Alden, love this quote: If a man does only what is required of him, he is a slave, the moment he does more, he is a free man. Think about it, free men end up finding each other! They are truly "PERFECT"ly free men. Carpe Diem!
CM SEAL Team blogger: Marcus Colburn

Veterans Day Philosophizing

2009-11-11T08:54:00.000-08:00

CM SEAL Team blogger: Tom Rancich

"Rest in Peace"---nice sentiment--but what if you don't want to? In the Navy it is fair winds and following seas--and I am like---but the tempest is the cool part! And the old Irish blessing, "May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face". If you have spent your whole life living for the challenge, why be wished ease?

Perhaps this is a retired sailor waging philosophical and hating not being in the fray, but 60 years from now when I die--wish me the worst storm ever and an eternity of impossible challenges---and a G&B boat to face it in.

My favorite song, so appropriate for today, is "And The Band Played Waltzing Matilda". "The song describes the futility, gruesome reality and the destruction of war, while criticising those who seek to glorify it," says wikipedia.

"When I was a young man I carried my pack
And I lived the free life of a rover
From the Murrays green basin to the dusty outback
I waltzed my Matilda all over
Then in nineteen fifteen my country said Son
It's time to stop rambling 'cause there's work to be done
So they gave me a tin hat and they gave me a gun
And they sent me away to the war
And the band played Waltzing Matilda
As we sailed away from the quay
And amidst all the tears and the shouts and the cheers
We sailed off to Gallipoli

How well I remember that terrible day
How the blood stained the sand and the water
And how in that hell that they called Suvla Bay
We were butchered like lambs at the slaughter
Johnny Turk he was ready, he primed himself well
He chased us with bullets, he rained us with shells
And in five minutes flat he'd blown us all to hell
Nearly blew us right back to Australia
But the band played Waltzing Matilda
As we stopped to bury our slain
We buried ours and the Turks buried theirs
Then we started all over again"

Tom Rancich

Picture courtesy of wikipedia: George Lambert's Anzac, the landing 1915.

Go Above the Call of Duty

2009-11-10T07:08:00.000-08:00

Mission Critical

Teammates, what’s the difference between success and failure? How about between winning and losing or the haves and the haves not?

Think about it – think hard … because success isn’t inherited or handed out in class or gifted during the holidays. NOTE – there one way and one way only to earn success: you work for it. But it’s not just work or even hard work, it’s more than that – it’s extra effort, what we call “above the call of duty”. This is what separates the men from the boys – the true winners from everyone else.

When I was in ninth grade, I had the privilege of learning from William H. Armstrong – author of more than 20 books, including “Sounder” and “Bridge Over Troubled Water”. At the time, he was “easily” in his late seventies – definitely eccentric but probably the most memorable man I’ve ever met. He had two quotations hung behind his desk. On the first day he read them aloud to us and told us to remember them. On the second day, he handed out a blank sheet of paper and told us we were having our first test – not a quiz – a test – if we aced it, we would receive an A for the semester. We were psyched.

He pointed to the quotations behind him – now turned around so all we could see was the cardboard backing … and he said: “Your test is to write down verbatim the two quotations I read to you yesterday.”

Needless to say, none of us received an A, but this point was indelibly made on me … and hopefully you’ll take them to heart, for whether your mission is to transform your body or your life, you’re gonna need to keep those close to you, especially when the going gets tough, as it always does.

They are:

“Before the gates of excellence, the High Gods have placed sweat.”

“If a man does only what is required of him, he is a slave, the moment he does more, he is a free man."

Go above the “call of duty” – put the extra effort in, and you’ll never be disappointed.

CHARLIE MIKE – ALDEN

P.S. The stronger your body (fitness level), the better suited/equipped you are to go above the call of duty.

Perfect Handle Twist

2009-11-05T10:19:00.000-08:00

CM SEAL Team blogger: Marcus Colburn

Hey team, ya know what I've noticed? You can use the different parts of the perfect products in many situations in a million places. Like the perfect pullup handles can be used in any gym or device because they have that perfect turning factor just like the perfect pushup devices & that is priceless! As you can see in my photos.

Any questions about anything? Fire away & fall back: just write this blog back with suggestions or questions in anything to make our days or yours go easier! PS... You will notice that I have the "perfect counter" hooked up at the top of a pullup cage to count either my head at the top or my feet kicking the top of the cage! "PERFECT"!

Marcus Colburn

Perfect Ab Exercises Part 2

2009-11-04T05:45:00.000-08:00

CM SEAL Team blogger: Marcus Colburn

To recap, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE! Nuff said, on to some exercises!

Just tonight I was doing 8 sets of 5 on weighted crunches with 30 seconds rest for my abs and man do they feel thick and rock hard afterwards. Sure, there are a lot of machines you can find at your local gym that will target your midsection, but...here's a "Quick Bodyweight Tip" For Training ABS...

Most people are especially challenged with hitting their LOWER ABS. EASY DAY JUST TRY THESE "MMA-JUJITSU-HEAVYBAG SITUPS"(My own invention): as pictured (above) just wrap your legs round a heavy bag & start upside down & pop up & hit the bag with the knockout blows! Try this and send pictures to getfit@perfectpushup.com.

Or this might be an easier trick to try out today...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.

* Roll the towel up into about a cylinder, about 6 inches high
* Lay on the decline bench with your head toward the top and your legs straight with feet on the floor
* Place the towel from left to right under your lower back and grab the bench behind your head with both hands to gain leverage
* The towel increases the range of motion in your abs and ALSO gives you incredible lower ab activation.
* Now, keeping your legs STRAIGHT, raise them in the air until you're in the shape of a "V" and breathe out forcefully at the peak contraction point
* Lower your legs SLOWLY but don't give them a break at the bottom.
* Raise them back up in the air and continue back and forth until exhaustion
* When your abs are toast, finish them off by bending your legs at the knees and doing "reverse crunches" in the same fashion, bringing your knees up toward your chest.

Really, any kind of exercise indirectly affects your abs so here's the
secret trick team: Train hard with passion & get ripped & stay ready!

"STAND BY FOR HEAVY ROLLS"
NUFF SAID

Marcus Colburn

Perfect Truth about ABS Pt 1

2009-11-02T09:44:00.001-08:00

CM SEAL Team blogger: Marcus Colburn

Hey team, here’s a "little-known" PERFECT TRUTH about ABS." Aren't you annoyed every time you read a "how to get abs" article and all it says is the same old, same old? You know what advice I'm talking about, "You already have a 6-pack but it's covered by a layer of blubber!" Duh! Tell me something I don't know. And that's true... SORT OF! You see, too many people have put in all the "hard work" to get to single digit body fat levels only to find that when the fat is gone... their abs are still FLAT AS A PANCAKE!

Wouldn't that suck?

You bust your butt and diet your brain off till you get single digit body fat and all you have it a "flat stomach" like a skinny runner. Now I'm sure many would be happy with just a flat and firm stomach but let's face it... the trophy of all trophies is a chiseled, dense set of 6-pack abs that you could bounce a quarter off of.

So here's "THE PERFECT REAL TRUTH" about ABS. You actually have to HAVE "muscle" on your abs in order to achieve that chiseled, "popping out" look! Plus, here's one more little "unknown" that will make getting a 6-pack EASIER...You see, the amount of muscle you have on your abs will determine whether you start seeing your "pack" poke through at 10% body fat or 6% body fat. I can see see my 4-pack at 13% fat because I have muscular abs. And TRUST ME...there's a WORLD of difference in that 4% gap, as anyone who's ever tried to "diet down" to single digit body fat levels will tell you! As far as I'm concerned, if I can look great at 10% body fat because my abs have more muscle and are more defined, then all the better...easier abs!

So you see, the key is to TRAIN your abs hard in the gym, just like ANY other muscle...with RESISTANCE!

Part 2: two exercises that will get you perfect abs.

Train hard with passion & get ripped & stay ready!

"STAND BY FOR HEAVY ROLLS"
NUFF SAID

Marcus Colburn

What Are Your Limitations?

2009-10-28T15:23:00.001-07:00

Teammates – Today’s topic is about limitations – it’s about understanding the difference between limitations that are discovered versus limitations that are self-imposed. Understanding this distinction is critically important to you - to me - to all of us!

Everyone has limitations: I know for a fact that I will not be running a 4 minute mile in my lifetime. I know for a fact, because I’ve tried – vomited – tried again, and again and again (threw-up all along way). I now realize that 5 min and 20 secs is the best I’m going to do…and I’m absolutely comfortable with that. I discovered my running limitations over years of trying and winning such prestigious high school cross country awards as: “Swifter than the Continental Drift Award” or “Faster than a Growing Hickory Tree Award” (actual awards I received at my cross country awards dinner in high school). I can sleep at night knowing that I’ll never run a 4 min mile because I know in my heart that I have given everything that I WAS WILLING to give it to try to conquer this limitation. I discovered this limitation on my own – I didn’t take the word of my coach or my friends (they said I’d never break 6 mins).

However, there’s another kind of limitation that is much – much - more insidious, and if you’re not careful and cognizant of it, you may commit one of the great travesties in life, that is, living a life with self imposed limitations. I call it “one of the great travesties” – hell you can call it a great sin – for no one should accept someone else’s limitation as their own. Ask Lance Armstrong if he’d be happier right now if he had accepted the first doctor’s recommendation to give up cycling!

I use the word “insidious” because self-imposed limitations creep up on you – they come from credible sources such as doctors or friends or even fathers. They’re not trying to intentionally sabotage your chances of success – they are (in most cases, unless we’re dealing with the jealous and insecure types) usually trying to protect you from “failing” or perhaps from injury either mentally or physically (from failing). They’re passing along limitations that they’ve either discovered or have chosen to accept as true because they heard it from someone they trusted. The trick is to identify the self-imposed limitations from the ones you’ve discovered and accepted as fact.

We all have limitations, after all there’s only so much time each of us has to pursue goals in our lives (and in my 4 min mile quest, I was unwilling to move to Kenya, lose a 100lbs and be chased by lions in an attempt to break my 5 min and 20 sec mile limitation!). The key is living the life we want by determining which limitations we are willing accept versus the ones we willingly commit to crushing. When you identify the limitations in your life that are holding you back from living the life you want – well then – CONGRATULATIONS!!!, because you, my friend, have just discovered your path to freedom!

What are you waiting for? Go find some limitations worth crushing! And let your teammates know the joy you’ve encountered from conquering them! HOOYAH!!

CHARLIE MIKE – ALDEN

Blue plaque recording the first ever sub-4-minute mile run by Roger Bannister on 6 May, 1954 at Oxford University's Iffley Road Track.

UK Alert: Perfect Dip Bar

2009-10-26T11:47:00.001-07:00

CM UK Teammates -- great news: you can now order the Perfect Dip Bar, the Perfect Pushup V2, in addition to Deluxe Ab Straps and the Perfect Pulllup. Choose the Perfect Bundle of products for you and you'll save big and get ripped.

Here's what I had to say last April when we launched the Perfect Dip Bar stateside. Drum roll please or perhaps a 21 gun salute (Okay – that’s a bit much) – but after months of prototyping (and many, many broken prototypes) it’s time to let you know about our latest product launch: the PERFECT DIP BAR. Why is it Perfect? Good question: first, it mounts onto your existing Perfect Pullup without tools (however, we do suggest you swap out your bottom bracket of your Perfect Pullup with the included Perfect Dip Bar bracket). It attaches/removes within 7 seconds (yes – we’ve timed it) – but the best part is: it’s the first adjustable bar that adjusts to your Perfect shoulder/elbow width to ensure you get the maximum tricep engagement while maintaining PERFECT shoulder – elbow – wrist alignment.

We’re Fired Up about it and we’re looking forward to hearing from you about it – first ten comments (success stories – positive – negative – whatever) posted to me on CHARLIE MIKE get a free t-shirt! UK Teammates, that means you! The first ten UK Teammates who post on CHARLIE MIKE about the new Perfect Dip Bar will get a Perfect Fitness t-shirt.

CHARLIE MIKE - ALDEN

Tom Rancich on Female Fitness

2009-10-22T15:02:00.000-07:00

Teammates, have you seen the November 2009 SHAPE magazine cover? The cover girl is The Office's Jenna Fischer, wearing a bikini and a big confident smile! According to Ms. Fischer, "I ditched the trainer and got THIS body on my own." Here at Perfect Fitness we're fired up that the Perfect Pushup is part of her workout. Every two or three days, Jenna does Macho Jacks, Pendulum Rows and finishes off with Triceps Pushups, from the knees, using Perfect Pushup handles. The November SHAPE magazine is on newstands now.

Now according to Tom Rancich, my SEAL Team swim buddy, all it takes is six weeks to get into bikini shape. Yeah sure you're thinking, but Tom knows why it takes the average 35 year-old woman so long to put on that bikini. Keep in mind that Tom Rancich has spent the last six months at the beach, leading a group of Navy veterans who were tasked to remove potentially lethal practice munitions dropped decades ago at former target ranges along South Beach in Martha's Vineyard, Massachusetts.

The secret: confidence. Says Tom, "I have spent the entire summer at the beach and you have no idea how many 30-somethings I talked to who were wearing ass blankets or frumpy one pieces with skirts no less! They would have been fine in bikinis...except they lost their confidence." You all know the famous SEAL motto, "the body obeys the brain." It's not enough to work the body -- you have to unlock your body's potential so that you can get more out of life -- and that starts inside your head. Check out my Right to Bare Arms workout and start making changes from the inside out.

CHARLIE MIKE -- ALDEN

Defining Your Mission Part 2

2009-10-22T10:38:00.000-07:00

Teammates, it’s easy for me to say: “follow your heart” – or “go after your dreams”, but it’s a totally different ballgame when you try to apply it to YOUR reality. However, you CAN do it – it’s a matter of how badly you want to make the change and understanding WHY you want to make the change in your life. This principle goes for anything in life you’re after – a new body or a new life. Understanding the “WHY?” will become the definition of your mission – this understanding will lead to your purpose, and consequently to your passion.

Like a fire triangle: heat + fuel + oxygen = fire;
The success triangle is: passion + purpose + persistent action = success.

Define your passions, identify a purpose that truly Fires You Up, and I promise you (along with staying fit!), you’ll have the power to perform persistent action. After all, you are defined in life by your actions – whatever they are – your actions DEFINE YOU. And that’s why I’m so motivated about helping folks get fit – because your level of health directly correlates to your ability to TAKE ACTION AGAIN AND AGAIN – i.e. PERSISTENT ACTION…and persistence is the NAME OF GAME!!

Get your game on and CHARLIE MIKE!!

ALDEN

Picture of Buzz Aldrin's footprint on the Moon courtesy of wikipedia

Defining Your Mission Part 1

2009-10-21T11:02:00.000-07:00

Teammates, on the last blog I defined what a mission is, on this blog I want to define YOUR mission. Let me be clear – I have no intention of defining your specific mission because I can’t – only you can. My hope is to challenge you with some questions – and your ability to honestly seek the answers will directly help you define YOUR mission.

First, a quick recap on the definition of mission:
• a mission is a purpose-driven goal
• a goal is a dream with a deadline

So how do you sort through the goals that are worth “dying-for” and the goals that are “nice to have”? There’s no right answer here, but I can tell you from experience that there are two kinds of goals out there – there are the nice-to-have superficial ones and then there are the ones that will define you and your character – they’re big, scary and hairy and will leave you doubting yourself until you start to try. My question to you is:

What would you do if you knew you couldn’t fail?

Answer this one slowly – take some serious time to dream – look inside yourself and ask honestly, what would I do if I knew I wouldn’t fail at whatever I tried…then ask yourself that again…and then again and again. The true answer won’t come immediately – you’ll have to sort through the superficial ones first – like having a billion dollar bank account or a private jet, but the ones that will start to percolate to the surface are ones that have a deeper meaning to you – they’re the ones that have a purpose. Sometimes, actually most times, that purpose doesn’t immediately connect with you.

You’ll have to journey a bit down the planning path of a couple of your dreams, but the sooner you learn to connect a purpose to your goal, the sooner you’ll stop viewing work as a “9 to 5” job and start seeing work as an opportunity to excel beyond what is currently possible or even what some may consider acceptable.

Huh?

Stay with me here – you see most folks get caught up very early in life in the game of earning money as the ultimate reward. No doubt, having money opens doors to new possibilities, but for most, we end up chasing a never ending rainbow of superficial stuff – cars, boats, houses, jewelry, etcetera and get stuck in a vicious cycle of: “I work because I owe, and owe because I work” (and btw I’m as guilty as the next guy for coveting different “superficial things”), but the trick is to earn these things doing what you love, not doing what you “have” to do to continue make payments on the things you’ve wanted. Once you get ‘stuck’ on the car, house, credit card payment treadmill it becomes increasingly more difficult over time to get off the vicious cycle.

Part 2: how to follow YOUR dream

CHARLIE MIKE -- ALDEN

Picture of Buzz Aldrin's footprint on the Moon courtesy of wikipedia