View Post

How to Begin Playground Workouts

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

Playground workouts are an excellent way to get outside and breath new life into your stale workouts. Nothing is better than getting out in the sunshine and fresh air while unleashing your creative nature with some workouts you may not practice in a commercial gym. While a playground workout may seem simple enough, I’ve learned a few things over the years regarding …

View Post

Exploring Freestyle Workouts w/ Adrienne Harvey

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

Freestyle workouts can help you break out of workouts that feel like a soul sucking dead end job. It’s easy to forget that working out is supposed to be fun and an enjoyable part of a healthy lifestyle. Adding a little playfulness and creativity can breathe new life into any stale routine. Freestyle workouts are a great example of how …

View Post

The Table of Progressive Elements

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

One of my goals in writing book 2 of the Red Delta Project (check out book 1 here) is to make progressive bodyweight training simpler and easier to understand. Currently, there are many techniques and countless variations of each. It can seem next to impossible to understand how they all fit together, let alone how to apply them. This is why …

View Post

Bodyweight Master Review

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

Many people don’t know this, but long before I was a trainer and fitness blogger, I worked for 11 years in the fitness equipment industry. Maybe worked isn’t the right word, as I was absolutely obsessed with finding the best home gym equipment money could buy. I even got rid of my bed and slept on the floor, so I …

View Post

DIY Ultra Portable Suspension Trainer

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

This suspension trainer is the latest invention to come from the R.D.P Calisthenics Equipment Development Program. A.k.a, by tinkering around in my basement. This new suspension trainer is called the Bowline Trainer because it only uses the bowline knot in its construction. It’s designed to be ultra lightweight, portable and versatile. Unlike the Pruisk Trainer, it lacks the ability to make …

View Post

Honest Muscle Building Facts

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

In this week’s podcast I pull back the curtain on what’s most important towards your muscle building exercise. I’m pulling no punches on this one and you’ll want to listen to it at least twice to get everything important from it. What happens at a cellular level that causes muscle growth. Why the workout tools you use are not really all …

Review of Convict Conditioning 3

In DIY Fitness Equipment & Reviews by The Fit Rebel

  As a martial artist, skier, mountain biker and all around super hero wanna-be, I live and die by the speed I generate from my muscles. Some day’s I’m bouncing around like a gummy bear, while other days I’m a blob of oozing sludge. My issue has always been never really knowing how to train for speed and power. When …

The Reality of Home & Commercial Gym Economics

In DIY Fitness Equipment & Reviews by The Fit Rebel

Long before I was a personal trainer and fitness blogger my entire fitness career was all about fitness equipment. Building and using fitness equipment was an absolute obsession of mine. I would spend weeks contemplating the perfect set of dumbbells to buy, and I even got rid of my own bed to make room for more equipment in my apartment. …

Are Weights & Diets Even Necessary?

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

Simply put, no. Nothing that has been created within our fitness culture over the past 100 years is even remotely necessary. – You don’t need a gym membership. – You don’t need all of those supplements. – You don’t need to read the latest diet books or get caught up on the latest nutritional research. – You don’t need the …

Do You Really Need an Activity Tracker?

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

Activity trackers are becoming much more popular through promising to help make you more aware of everything from your heart rate to sleep habits. Becoming more aware of your daily habits is critical in improving your fitness.  This is especially the case because our modern-day living can make us a bit numb and even blind to our daily habits. We exercise …

3 Tools to Quantify Your Body Weight Training

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

One of the biggest arguments made for using weights over calisthenics is that you can measure and track the amount of resistance you’re using. This is a pretty good argument because if you’re not able to quantify and track your progress every workout is nothing more than a guessing game where you base your results on blind luck. After all, …

These Subconscious Thoughts Are Holding Back Your Fitness

In DIY Fitness Equipment & Reviews by The Fit Rebel

  Everyone has a few subconscious thoughts deep within their mind that are holding back their fitness and weight loss potential. Many of these beliefs are so deep we are not even aware of them. We are simply aware of the effects which are often frustration, stress and that feeling that nothing works. The simple, scientifically solid, fact is that …

Build Your Own Sit Up Foot Straps

In DIY Fitness Equipment & Reviews by The Fit Rebel

Sit ups are a great way to work your abs, but holding your feet down is an ever present challenge. You could find something heavy to weight your feet down, but things like weights can be cumbersome and not always hold you down when you get aggressive with your tempo. You can always have someone hold your feet down, but …

How to Kill Workout Boredom

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit Rebel

  Boredom kills your ability to progress and advance your workouts. No matter how hard you’re pushing yourself, a boring workout is only slightly better than worthless. It kills you mental edge.  It kills your drive and desire. It kills your focus. Not to mention it’s also a total bear to get through. So I say it’s time we got …

Technique Isn’t Everything

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

  “Technique isn’t everything. It’s the only thing.” If I ever open a gym I’m putting that up on the wall in big BOLD  letters. Everything you’re looking to gain from your training boils 100% down to your technique and how well you can maintain it. If your results are lacking, look to your technique.  Never consider anything other than …

Training is Trying

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

  Sorry Yoda but  there most certainly is a “try” especially when it comes to fitness. In fact, it’s this “try” that’s at the heart of an effective workout program. If there is no try  there is no progress. Training is a simple process. It’s nothing more than your brain programming your body to behave in a certain way.  It’s …

Another Risk With Weighted Calisthenics

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

  I’ve already addressed, some of the concerns of adding extra resistance to body weight exercises. Today I ran across one more. I learned that as you add more resistance to the same exercise technique, you essentially imprint your movement and muscle activation patters deeper into your nervous system. uh huh, so what does that mean? What it means is …

Moderation is for Cowards

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

  In the movie, Lone Survivor, one of the characters mentions the idea that “moderation is for cowards.” He could have said moderation is for wimps, pussies, or pansies but no; he used the word coward. This statement has helped me crack a riddle that’s been bugging me for a while. When someone says “all things in moderation” I want to …

For the Love of God, Stop Spending Money to Lose Weight!

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

  Losing weight doesn’t ever require a new set of charges on your credit card. This idea is contrary to the message you hear this time of year. It’s the second week in January and the weight loss adds are everywhere.  There are all sorts of services and products being advertised but the message is always the same: “If you …

When to Improve or Ignore a Fitness Weakness

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

  We all have our weaknesses when it comes to fitness. In some cases, focusing on a weakness can take your physique and performance to a much higher level. On the other hand you could spend loads of resources trying to fix  something that’s not really holding you back. The question is, how do you know when to focus on …

Don’t Do Weighted Calisthenics Until You Read this

In DIY Fitness Equipment & Reviews, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

Adding more weight to your body weight exercise may seem simple enough, but there are a few risks to be aware of. The first issue is that you shouldn’t sacrifice your technique in the name of greater loads. Using a shorter range of motion or different body position doesn’t always mean you’re getting stronger. Often times, it simply means you’re …

No, It Doesn’t “All Depend on Your Goals”

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

  Many debates within our fitness culture are supposedly settled with the argument that each option has it’s merits but it all depends on your goals. This sort of argument drives me crazy for a number of reasons. – It doesn’t actually help anyone. – It’s often used to justify one side of the debate over the other sort of …

The Root Cause of Everything Muscle

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel

  Muslce is the foundation of almost every aspect of your fitness. Everything is heavily dependent up on how well you use and enegage your muscles. You could even say that the whole point of exercise, in any form, is just learning how to better use your muscles. Check out this audio and find out what the root cause of all …

2 Essential Tips For TRX Biceps Curls

In DIY Fitness Equipment & Reviews, Pull Up & Biceps Training, Suspension Training, Uncategorized by The Fit Rebel

  There are few tools that work your arms like suspension straps or a TRX. For my money, no other tools can target and work the arms like straps, especialy with all of the different attachments I’ve built 😉 But the tools are only a small part of the effect. The technique you use will always determine the extent of your …

Why You Need a Mirror When Working Out

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

  Technique is everything. Your entire chance of success boils down to the quality and strength of your technique. The tricky thing is, technique is often an elusive quality. You can count reps and measure steps, but there are a thousand little details to track when it comes to monitoring technique. In previous posts, I’ve talked about using a camera …

Top Lessons I learned From the Dragon Door PCC

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

I’m back fresh from the first ever PCC (Progressive Calisthenics Certification) by Dragon Door.com and let me tell you it was incredible! I learned so much in 3 days it will take weeks for me to share it all with you. My whole approach for fitness and body weight training has been shot forwards my a hundred miles. This audio …

How Easier Exercise Makes Your Body Harder

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

  I have a crazy idea when it comes to fitness. I believe that achieving success comes down to making it easier to do what is necessary to achieve that success. The easier you make things, the faster you’ll reach your goals and the lofty peaks of success suddenly are well within reach. This is why I’m such a big fan of calisthenics and the Triad …

Ab Wheel vs TRX or Suspension Trainer For Ab Work

In Core & Abs Training, DIY Fitness Equipment & Reviews, Suspension Training, Uncategorized by The Fit Rebel

  The Ab wheel is one of those uncommon infomercial products that actually works pretty well. It does a fine job of helping to build up core strength and stability thus being a pretty good influence towards those coveted six pack abs. That being said, I’ll take a pair of suspension straps over a simple ab wheel any day. Even …

The Best Fitness Smart Phone App You’re Not Using

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

  The best smart phone app for your fitness isn’t a push up program or calorie counter. It’s the one that comes standard on your phone called “camera.” Few things teach you more than self assessment. Watching yourself through pictures and video removes much of the mental filter that distorts what you’re really doing when it comes to diet and …

How to Strengthen any Weak Muscle / Body part

In DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorized by The Fit Rebel

  We all have areas that are stubborn and difficult to train. For me, it’s long been my shoulders and forearms. For others it’s their legs or arms. Whatever your weaker areas are many folks try to “fix” the area with extra hard work and exercises that focus on that muscle group. While this can work, it often doesn’t. Sometimes …

View Post

The Best DIY Suspension Strap Handles Period

In DIY Fitness Equipment & Reviews by The Fit Rebel

I’ve owned and used just about every suspension strap system on the market today including the TRX, Human Trainer, Jungle Gym and many others. Truth be told, I much prefer my own home made set up, not because it’s cheaper, but because it far more adjustable and ergonomic. It’s also much more versatile. One of my favorite things, is how …

View Post

Dead lift Strength Through Body Weight Exercise Part 1

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

One of the great things about Taigoki is that you can duplicate almost any free weight or machine movement with a body weight equivalent. Hand stands are similar to over head presses. Push ups are similar to bench pressing. Pull ups are like pull downs. Plus you can do any sort of focused isolated exercise imaginable with a set of …

View Post

4 Tips on How to Achieve Umami in Exercise

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

In the last post I wrote about the satisfying and pleasurable idea of umami I thought I would dedicate a few words now to some ideas on how to increase your chances of umami with your exercise. After all, if exercise can bring about the sensation of umami more often you’ll gain far more pleasure from your workout and be …

View Post

The Burden that is Weight Management

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

In the past, I’ve come across various prosperity coaches who teach that you can do the most good for yourself, and the world, once you get yourself in a strong financial position. If you’re constantly applying your lifestyle resources towards just paying the bills you have far less resources left over to bring yourself, and the rest of the world, …

View Post

The Fitness Expert’s Dilemma

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

  When I first became a personal trainer I realised I could either give out advice that was sure to work, or I could give advice that was easy to follow. I felt that no matter what I did I was doomed to failure. The costly and demanding programs stood the biggest chance of success for my clients…….if they could …

View Post

The Inherent Flaw With Incline Trainers and Stair Machines

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

A lot of cardio machines are designed to simulate the action of hiking up a mountain or a flight of stairs. I used to love these forms of cardio, largely because they are certainly a great workout. They can burn lots of calories and make you stronger. That being said, I always found they didn’t quite prepare me for actually …

View Post

How Calisthenics & Body Weight Exercise Earns You Loads of Respect

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

Since I’ve been training in the body weight disciplines I’ve been getting a lot more of something that I never expected. It’s not just more muscle, strength, power or balance. It’s respect and admiration from others. I must admit I was one of those guys who loved to lift to feed my ego. I always liked going to the gym …

View Post

Why Body Weight Training Builds Such a Sexy Physique #3

In DIY Fitness Equipment & Reviews, Leg Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

  While progressive calisthenics  is one of the most challenging of body weight skills, it’s also one the most rewarding when it comes to sculpting a killer physique. I credit this with the fact that progressive calisthenics requires your technical abilities to improve to reach higher levels of strength. If you want to advance to single leg squats or U-shape …

View Post

The Most Cost Effective Ways To Burn Fat & Calories

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

I just found this infographic over at www.nutmeg.com and had to share it with you. Here at the R.D.P just getting in shape isn’t enough. We’re all about doing it in an efficient manner so you get the most benefit from the lowest lifestyle costs. This little graphic showcases some of the most cost effective means to burn calories. Take note …

View Post

Fitness Wisdom From Ralph Waldo Emerson

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

I came across this the other day and just had to share it with you:   I love finding these quotes from famous and successful people who essentially spell out the formula for Fitness Independence. This one is particular is especially powerful. It’s that second line- “The man who grasps principles can select his own methods” that I like best. …

View Post

The Crux of Diet and Exercise Gadgets

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

These days there are many technologies to help you measure everything from the steps you take to how much sleep get each night. I wonder though if all of this information is always a good thing. Do we really need spreadsheets of data to lose a few pounds? Since when did we have to have satellites tracking our morning run …

View Post

Did We Really Evolve to Store Fat and Shed Muscle?

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

I highly doubt humans faced better chances of survival by programing their body to have as much fat and as little muscle as possible. Many diet theories pose the idea that humans have survived all these years by being able to store fat and dumping muscle when food was scarce. According to some sources, we may even start packing on …

View Post

Two Joint Saving Strategies That Actually Destroy Your Joints!

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

Joints, your physical intersections between healthy movement and disaster. You’re joints are the keystone in everything you want to accomplish. If you’re joints are weak or injured then everything from running faster to losing weight becomes far more difficult if not impossible. I’ve even known some people to throw up their hands and give up on their dreams because one …

View Post

Is Bodyweight Training More Versatile Than Free Weights?

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

Is the human body more versatile than a set of free weights or a weight machine? One of the biggest myths about body weight training is that it is limited in scope and therefore can only bring you limited benefits. I often hear people talk about how convenient and economical calisthenics can be. Then they add a “BUT” and go …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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. …

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 …

View Post

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 …