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Posts by Robert Stepon:
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The workout of today!
Here is some motivation to get you moving today. Short and sharp and it feels good afterwards.
You start with a 2000m row. Your goal is to finnish within 8 min.
Rest for 3 min and move on to a 15 min EMOM (Every minute on the minute)
15 inverted row
10 jumping Bulgarians each leg
Video below ⬇⬇⬇
We like short and sweet!
People who abused their bodies for years with bad food and lack of physical activity, can have a very hard time getting out of their bad lifestyle.
Obesity is a disease and bad food can be very addictive. It could be harder to quit binge eating than it is to quit drugs, cause the bad junk food and processed treats is all around us all the time! It’s on the tv commercials, in the grocery store, at the pharmacy, In the gym, in the school cafeteria, at the gas station and so on…
Even if you tried your hardest to avoid it, the temptation will always be within your reach.
The help is pretty poor for them who are trying to make a change. There is tons of diet pills, shake and other crap supplements that in reality doesn’t work. It’s basically just a money making machine that will rob the overweight people of their money!
If you eat more energy than you can burn, YOU WILL NOT loose weight regardless of the pills you take. And on the other hand if you starve yourself with diet shakes and very low calorie intake, your body won’t function and you will most likely fail your diet and put on the weight again.
Let’s say you are one of the many heavily overweight people out there and you hate it! What’s your options?
The easy option: You could continue ignoring the fact that you have a serious health problem. Continue as you always done, start on monday and fail by thursday. Hate your body throughout your life, pass your bad habits on to your kids and die young….
The hard option: Get help! No, if you haven’t managed it on your own by now, it’s time to get some professional help!
- Get a personal trainer. NOT ANY TRAINER, cause there is a lot of shit trainers out there that would care more about your weekly payments than you actually getting well. The most busy and expensive trainer might not be the most suitable trainer for you. Pick someone you can trust and that might have the same background as you. Let’s say you are a mother of three small children, then pick a female trainer who also is a mother. To make it even cheaper you can join a small group with a trainer.
- Make sure your trainer will provide you with a weekly training plan and meal plan. Your job doesn’t end when your session ends! You need to know exactly what to do Mon-Sun!! Making NO ROOM FOR ERROR!
- Get your family and friends behind you! No, you won’t stick to your diet if your family is bringing out in front of you every night. Make them understand how much you want to live a healthy life and feel good.
- Walk! I can’t underline the importance of moving. Not just when hitting the gym but throughout the day. Walking to the shops. Push biking to the school. Taking a walk after dinner. Every little helps!
Now you got an affordable, good trainer and a solid meal plan that you like. You have your family and friends behind you and you are leaving the car at home… Now it’s up to you… how bad do you want this? It’s your choice, it’s your life!
When the volume, load and intensity is high in your training a injury will at some point occur. When being older you have to give your body more recovery time but to be honest, that’s not always the reality.
It’s hard to rest just because you need to cause you’re old. It’s hard to slow down when you don’t want to.
I have been really “lucky” with my injuries. I have had a fair bit of them but I have always been able to work around them.
I have always managed to recover without to much rest or step backs.
7 weeks ago I hurt my back and that has by far been my worst experience ever. I had to give up a big chunk of my training like all weightlifting, squats, dead lifts, snatch and clean… a big chunk of the fun stuff was simply just gone!
The way back has really tested my patience the hard way. I’m still not 100% recovered but I’m not in pain anymore. Today I put weight on the barbell for the first time in 7 weeks…. A wonderful feeling even though it was baby weights. The back felt good and I didn’t load on more.
I’m not really sure what this experience will give me but if… or when I come out of this stronger and recover to 100% I promise myself to never skip rest day again.
Here is my Video & Photography home page!
I haven’t been promoting this site of my business, since I’ve been busy in the gym. Now, when cutting back my training a little bit I’m finding more time for other things.
Check out my page here;
Also you might find a photo of yourself under sports photography Only if you where a competing in the Affiliated All stars Cross fit comp in Brisbane or Regionals Pacific cross fit.
Sometimes life doesn’t take the turn you want and you just have to work around it.
I spend most of my time in the gym either working or training and my training goals are very high.
I definitely have the motivation and will power to succeeding but when a injury occurs everything puts on hold.
It’s part of the game when training on a high level in any sport. Injuries will happen and the only thing to do is to take a step back and work around it… Get out stronger on the other end…
It’s been little over a week and it’s hard to step down… sit back and watch my fitness and gains that I worked so hard for just fade away.
For me it’s a mental game…. how long can I sit back before I go nuts??
I went from 3-4 hours training per day to rehab. It sucks! I don’t want to rest or take a step back but I have to.
I was going to compete in All stars Cross fit competition in a weeks time but I had to cancel my participation. It’s not the end of the world but it feels shitty.
I felt on top of my game, strong and fit and I wanted to test myself… and to now only be a spectator is almost painful.
One year ago I converted from bodybuilding to Crossfit and got hooked pretty much straight away. I don’t know why I didn’t get hooked while living in Sweden… but here in Australia Crossfit did find it’s way to my heart.
After going to the Regionals to check out our top athletes compete I realised how freaking good athletes Australia have! Australia breeds great crossfitters!
The Crossfit Games announced the fittest woman/man on earth this weekend and Australia dominated! Tia Clair Toomey took home the win followed by Kara Webb and not to forget the Masters (40-44) winner Helen Harding. The men didn’t do to bad and Ricky Garard took home a well deserved third place.
How amazing is 2017 for Australia’s crossfit community. Two gold, one silver and one bronze. That’s what I call putting Australia on the map.
I couldn’t be prouder being part of the Australian crossfit community.
Australian Ninja Warrior have just had it’s debut episode on Australian television and it’s extremely exciting!
The show have posted two nights of ratings well over of 2 million viewers!
The second episode had a national average audience of 2.27 million, including a metro audience of 1.6 million. This means the first two nights of the Ninja Warrior is the top two entertainment programs this year!!
To be part of this massive production is for me an honour. It is definitely a highlight in my life since moving back to Australia.
Two years ago I got asked to come and do the audition for the Swedish Ninja Warrior but I turned it down due to other commitments. For a while I thaught I missed out forever… until I heard about the casting call for Australia Ninja Warrior!
To be on this how is not about who falls in and who doesn’t… because 99% of the ninjas WILL fall in!!
Only 7 men (5 Japanese and 2 Americans) has managed to complete the obstacle course since 1997. No girls has ever completed the whole course!!
To be part of Ninjja Warrior is about the experience and to be part of this great production!
To be glad over the fact that I was one of the 250 athletes that passed the casting and the fitness test and made the cut for the show! It was thousands of Athlets applying that didn’t make the cut.
I mean it’s freaking amazing to be part of The Ninja Warrior family…. and I’m so happy my short and sweet run made the cut for TV… many of the Ninjas didn’t even end up on TV.
Yes, this year I took the plunge but hey, wait until next year!!! I’ll be back…. I’m happy and strong!!! ???????@ninjawarriorau
I push myself out of my comfort zone because that’s when I feel most alive…and when I succeed or accomplish something difficult I feel high on life.
I wanted to compete in Ninja Warrior to se how far I could get and also get the feeling of “alive” back again after a year dusting around in the gym.
I sent my application to channel 9 and tried to upload a cool video of myself. The video didn’t want to upload so all I submitted was me doing chin ups with 25kg in the belt. I was not sure if I would get a casting call from that, but luckily I did!
The casting was a tuff fitness test but actually I had fun! Since I do a lot, A LOT of training! My fitness is very good and the fitness test was hard but fun.
I wasn’t sure if the production team was going to pick me out of all thousands of great athletes around Australia that had made it through to casting, but I did feel the casting and interview went well.
I started to train “Ninja style” just in case.
Everywhere and anywhere I found places to climb or objects to hang in. Oh yes, I did practice my dead hang and grip strength!
Finally I got the mail! I was one of the 250 ninjas that made it through to the show!!!
I was really happy but nervous. I started to watch youtube clips trying to figure out what obstacles they where going to have for us.
The five step? The trampoline? The salmon ladder? The spiderman wall… the ramp?
I had fun practicing my ninja training combined with competing in Crossfit at the same time. It really made me feel ALIVE and definitely not dusty, grey and old.
Closer to the date I got really serious. It was not just a matter of making it in to the show, I wanted to get further. My ninja training was going good which made me believe I could have a chance to make it.
I know that even the best Ninjas fall, but it’s all about believing in yourself and a bit of luck of cause… I can only do what I can do the rest is just a great experience.
I can’t in words describe the great time I had in Sydney and Ninja Island being part of Season 1 of Australian Ninja Warrior! It was epic!
I met so many nice people, and it was such a professional production team and a magnificent obstacle course!
I was playing my alter ego “The Swedish Viking” …and how it went or what they say about her…. we are soon going to find out!
Tune in the 9th of July channel 9 (my heat 10th of July). Keep tuned!