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Hiking up 3,000 Feet Carrying a 60# Rock

In Uncategorized by The Fit Rebel

This past weekend I tackled a challenge I dreamed up last spring. The idea was to carry up a 60 pound slab of rock and leave it at the top of the tallest mountain in Vermont. Here the video highlights for your viewing pleasure 🙂

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The No “S” Diet Review

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews by The Fit Rebel

The healthy eating approach here at the red delta project doesn’t have much in the way of black and white rules. We believe all foods have their place in a healthy diet and it takes skill and experience to make smart food choices. Unfortunately that’s not what some folks like. Lots of people naruaraly gravitate twoards back and white eating …

It’s a Good Thing You Can’t Spot Reduce

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Even though we have been told it’s nearly impossible to do, there are still loads of folks out there wanting to get rid of fat in specific areas of the body. There are also lots of products out there promising fat loss in those pesky trouble zones. Yet despite the demand and all of the promises, the ability to selectively …

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Why Calisthenics are Great for Travel

In Suspension Training, Uncategorized by The Fit Rebel

It’s no secret that body weight based exercise is fantastic for travel, but there is more to the story than just portable exercise. Before I discovered body weight based exercise, I would look for a gym where ever I was traveling. One of my regular destinations was my parents place in Sarasota Florida. They have a massive mega gym a …

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The Myth that Genetics Are Limiting Your Results

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit Rebel

It’s not news that we can’t continue to get bigger, faster and stronger. We can only get so far before we hit some sort of wall. Genetics are blamed for this wall far too often. I can’t stand the idea of blaming genetics for our limitations because it robs us of our power to change. Blaming genetics is essentially the …

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Luxury Calories; The Real Reason for Weight Gain & Weight Loss

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

There are lots of different diets and exercise programs promoting weight loss. Some people find success on them and other’s don’t. I take this semi-success rate as proof that none of these methods attack the heart of what really causes weight loss or weight gain. If someone can run and lose weight and someone else takes up running and doesn’t …

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The Real Value Behind Convict Conditioning

In DIY Fitness Equipment & Reviews by The Fit Rebel

I used to fantasize about being able to become and stay in great shape through primarily using calisthenics. I used to imagine the freedom of never needing to join a gym or buy lots of expensive equipment. I thought about how it would be great to get a great workout in no matter where I was. It would relieve so …

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How to Build the Ultimate Calisthencis Home Gym

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Suspension Training, Uncategorized by The Fit Rebel

Bodyweight exercise gives you the freedom to workout any place and at any time. It also gives you the ability to build your own kick ass home gym even if space or money is limited. There are many benefits to having your own home gym and it’s certainly within reach. Here are some of the big body weight home gym …

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mind, fitness, mindset, success, progress

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Yesterday hurricane/ tropical storm Irene hit my humble state of Vermont right between the eyes. Kinda funny how we are the only landlocked state here in New England and we get hit by a hurricane. Anyhow, I received a few emails from folks wondering how the whole be-fit and live-free works in times like these. The short answer is, very …

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Using Chunking for Fast Exercise Progress

In Uncategorized by The Fit Rebel

One of the biggest advantages of body-weight exercise is that you can easily practice something called chunking. Chunking is a term I use to describe the practice of doing a little bit of an exercise many times during the day so the effect adds up very quickly. For example, you do 10 push-ups 5 times during the day. By the end …

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The Real Truth About Fitness Success

In Methods & Success Mindset by The Fit Rebel

Today’s podcast was inspired by the book; The Real Truth About Success by Garrison Wynn. The major theme is applied to success in business, but also applies very well to anything in fitness. It’s a great book and the “secret” is just too good not to pass onto you. advantage    

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How to Build the Perfect Sandbag

In DIY Fitness Equipment & Reviews, Uncategorized by The Fit Rebel

When it comes to loaded body weight exercises, the sandbag is king. Not just because it is heavy, but it may be the most versatile and ergonomic weight you can use. Some folks prefer to make their own sandbags for pennies on the dollar. The only problem is that they can wind up feeling too hard, too soft, too messy …

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The Best Tools for Weighted Body Weight Exercise

In Uncategorized by The Fit Rebel

I like to get loaded once in a while. I also drink a little too much from time to time :). I’m talking about the art of loaded body weight training. It;s the ancient method of loading more weight onto the body to change the intensity of a technique. In this post we will look at some of the tools …

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The Core-Blasting Spider Plank

In Uncategorized by The Fit Rebel

I love plank variations because they work the core super fast and super efficiently. This one is a classic method for developing complete core strength for any functional need you can imagine.

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From Diet and Exercise Oppression to Freedom

In Methods & Success Mindset by The Fit Rebel

I caught an interesting show the other day about the great pyramids of Egypt. I always thought the massive monoliths were built by slaves who were beaten, whipped and oppressed. The show was all about a new theory on how the pyramids were not built by oppressed slaves. Instead they were constructed by trained professionals who were well fed, and …

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Fun Twists for German Volume Training

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Sometimes it’s not about magic formulas or high-tech strategies. Sometimes it just boils down to just needing to do more grunt work. My history of exercise is filled with times where my progress exploded to heights unknown simply because I buckled down and did more work. It’s one of the simplest ways to potentially blast a plateau to kingdom come. …

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The Magic of Handstand Work

In Uncategorized by The Fit Rebel

Handstands are some of the most unique body weight exercises in the world. I was just talking with a co-worker the other day who just discovered handstands and we both came to the conclusion that there is nothing else like it. Like a lot of folks, I first compared the handstand to pressing a weight overhead. While the two moves …

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Why I Don’t Read Food Labels

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

I laugh when people tell me I should look out for an ingredient on a label. They pick up something from the shelf and point to the label while saying that the food isn’t the best because of some chemical or nutrient profile. I just say “Uh it’s a package of fudge covered fried pork skins with an expiration date …

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Are Calisthenics Superior for Weight Loss?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit Rebel

I’m really intrigued by a new theory about how calisthenics might be superior for weight loss. I’ve long believed that there is no such thing as a weight loss exercise. Exercise, of any sort, is all about conditioning the body for function and performance. You can tell your body to become faster or stronger but you can’t train it to …

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Can Willpower Be a Bad Thing???

In Methods & Success Mindset by The Fit Rebel

Willpower is one of the most over rated aspects in our fitness culture. While some degree of willpower is necessary, it’s not a very reliable source of motivation. Remember, we can place an infinite amount of stress upon ourselves from diet or exercise but we only have a finite amount we can withstand before we collapse. In other words your …

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Is Exercise Science All A Myth?

In Methods & Success Mindset by The Fit Rebel

An interesting paper recently came out putting years of strongly held exercise beliefs into question. Whether or not the paper is true is not much of a concern for me. However I do see this paper as the possible spark to set off a whole new revolution within our fitness culture. A revolution where we might just discover that all …

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After 20 Years of Trying, I am Finally Improving my Flexibility

In Uncategorized by The Fit Rebel

When it comes to improving range of motion I’ve done it all. – Dynamic stretching – Static stratching – P.N.F – Yoga and fancy machines But nothing worked for me even the slightest bit. This new method that combines strength and flexibility has been making my improve my range of motion by leaps and bounds.  

The Risk of Timed Workouts

In Methods & Success Mindset, Uncategorized by The Fit Rebel

There are few things that can motivate you more than racing the clock. Trying to do the same workout in less time or more work in the same amount of time is a sure fire way to progress. That being said, there is a risk to such workouts. When racing against the clock, there can be a good chance that …

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Explore Your Full Fitness Potential

In Methods & Success Mindset by The Fit Rebel

I like to think of exercise in a spectrum. At one end there is one aspect of performance like fast, explosive, heavy, quick, and at the other end are the opposite characteristics like slow, light, smooth and so on. We could argue about what may be the best way to train, but knowing that all aspects of training have their …

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Rolling Plank for Complete Core Strength

In Suspension Training, Uncategorized by The Fit Rebel

Lov’n the info these guys over at the Shape Shifter are putting out. It’s all about training for “that look” we all want but by using lots of body weight exercise they are also getting crazy functional and practical. I love this plank variation that I just had to share with you. Few core moves can match it!

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The Hidden Danger in Diet and Exercise Books

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews, Methods & Success Mindset by The Fit Rebel

There is no doubt in my mind that the most important tool in developing your health and fitness is the home library. Books have an amazing power to change your life like no other medium. I have at least 5 or 6 books that I can say directly changed my life. Their positive impact on me simply cannot be overstated. …

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The “Delta” Podcast

In Methods & Success Mindset by The Fit Rebel

There are very good reasons why I call this website the Red Delta Project. In this podcast I discuss the meaning behind the term delta and why it’s not only the philosophical foundation of my diet and exercise program, but of my entire life as well. delta

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Achieving Uncommon Results with Common Body Weight Exercises

In Methods & Success Mindset, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

Adding some spice to stale body weight training routines I’m a guy who likes life on the spicy side. I race a $2,600 mountain bike, dream about Ferrari and add Jalapeno peppers to everything. When it comes to getting in shape I like lots of spice, but body weight training is often a rather plain style of training. After all, …

8 Essential Tips for Playground Workouts

In Playground Workouts, Uncategorized by The Fit Rebel

Playground workouts are so good in so many ways. You get to “play outside”. There is no waiting for equipment. You have multiple “gyms” in your area. It’s a free “membership”. The exercises are top shelf. I could go on and on. Here are some tips to help you get the most out of your playground workouts:  Stay aware of …

11 Reasons Why Playground Workouts are Better than Commercial Gyms

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Playground Workouts, Uncategorized by The Fit Rebel

While I often workout in the usual locations, like the gym or at home, the local playground is by far my favorite. You can take away my home gym or cancel my gym membership but don’t ever take away my playground! Here’s why I love playground workouts so much: You get outside I really do believe that the national rate …

How I Stumbled Upon the #1 Effective Fitness Strategy

In Methods & Success Mindset by The Fit Rebel

I don’t know what got into me, but one winter my buddy, Matt, and I became rock climbing fanatics. We joined a local indoor climbing gym and used our membership like it was our job. It’s funny because I’m pretty nervous when it comes to heights. So what possessed me to scale a wall while holding onto holds the size …

If Your Recovery Sucks, Your Results Aren’t Far Behind

In Methods & Success Mindset, Uncategorized by The Fit Rebel

You can have the best of everything going for you including genetics and resources. However without decent recovery you’re pretty much up a creek. In this week’s podcast I cover why there is no real perfect formula for recovery. There are a lot of factors that can make some recovery techniques worth your while, or a complete waste of time. …

Why Old Fitness Methods Work Well in Modern Times

In Methods & Success Mindset by The Fit Rebel

I love how technology is making life easier. For example, not too long ago I needed to make a 15 minute video for a class presentation. To make the video I had to haul a 50 pound camera around, stage the lighting and get the focus settings just right. Once I had the footage I spent 5 hours editing the …

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How to Make Diet & Exercise Much Easier and More Effective

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit Rebel

If you’ve ever felt like losing weight or getting in shape has been an uphill battle, then this podcast is for you. It might feel like your fighting your cravings, or your self, but in reality you may just being fighting your environment. The good news is that you can change your environment to make that up hill battle seem …

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Will Sensa Really Control Your Weight?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews, Methods & Success Mindset by The Fit Rebel

While fixing a treadmill at a local gym today, the TV screens all had an infomercial for this product called Sensa.I jotted the name down and did some quick scanning on the web for the scoop. I didn’t need to dig too deep. The main gist is that it’s another food additive that you sprinkle on anything you eat so …

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Progressing Common Body Weight Exercises

In Uncategorized by The Fit Rebel

Body weight training often gets a bad rap because many people believe you can only progress with it so far. At some point you have to lift heavy weights or use cardio machines to keep progress happening. The reality is that you can progress body weight training to produce  inhuman levels of fitness. Listen in as I scratch the surface …

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Decoding the Scale; What the Numbers Really Mean

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit Rebel

While judging your progress on weight alone may paint an unclear picture using your weight along side other information can help you figure out what’s really going on.Here are a few examples:If you lose a few pounds right after a workout. This is a good indicator of how much water you may need to replace to stay well hydrated. Always …

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An Inconvenient Truth About Diet and Exercise

In Methods & Success Mindset by The Fit Rebel

It seemed like a good idea at the time……. With all of the hype and promise within our fitness culture, there is a great big elephant in the room that we ignore at our own peril. This big elephant is what I call the inconvenient truth about diet and exercise stress.  The truth is in the following 3 parts: #1 …

Eastern vs. Western Fitness Philosophies

In Methods & Success Mindset by The Fit Rebel

I grew up with a sort of tug and war going on in my approach to getting in shape. On one hand, I was into the very American Macho style of fitness. This was the world of “no pain, no gain” and “it’s you vs. you.” I was taught that getting in shape was all about engaging in a daily …

Pushup vs. Bench for Real Life Strength

In Push up Training, Uncategorized by The Fit Rebel

Nuth’n wrong with a good old bench press, but when I made the switch to doing push-ups full time my functional pushing and punching strength went through the roof. Here’s a few vids on why. Part 1- The Power Band Part 2- Scapular Stability Part 3- Hand and Elbow Placement

Super Strong with Isometrics: Legs

In Uncategorized by The Fit Rebel

Many claim that isometrics can’t be very functional, but training the legs in an isometric way is in fact very functional since we may use our legs in both isometric and dynamic ways in every day activity.

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Super Strong with Isometrics: Push Ups

In Push up Training, Uncategorized by The Fit Rebel

While we may use our legs in an isometric fashion (crouching, stances) and our pulling muscles (holding something heavy or carrying) it’s much less common to find someone doing isometrics in a pushing fashion. This is why doing them from time to time can really unlock some dormant strength that’s been just waiting to be discovered!