Hi, everyone.  I received a comment on the post of a couple days ago in which I discussed my 30 minute workout that can be done anywhere.  Let me share it so I can clarify the question for everyone.

Greg, You mention shadow boxing for cardio, is there a specific way or techniques you use for shadow boxing? Thanks, Rick

Hey Rick,
For the shadow boxing I recommend a couple things.
First, I like hooks and crosses because they recruit more stomach than a jab.
Second, hold a light pair of dumbbells - 3 to 5 lbs - this really turns the intensity up a couple notches.
Just remember to get into a groove and don't force anything.
Shadow boxing is a synergy, not a forced exercise. It takes a little practice, but just:
     your basic combinations
     in simple sequences
     repeated in a smooth motion
will become a fantastic asset to your training in no time.
Also, remember to come from a strong belly (keep it tight), no neck (keep it straight and stable), Rick, and don't hyper-extend your punches.

In my book, One Body One Life, I break down the boxing sequence in great detail for you, if your interested. Hope that helps, Rick, and I sincerely thank you for taking the time to read the blog and comment on it.
All the best, Greg

Full entry | posted by Gregory Joujon-Roche in Cardio , Community Questions , Exercise
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I am a big fan of Heart Monitor training.
Talk about being put in your body...just look down @ your wrist and you can see what you body is up to.
It's a  popular tool for runners, but I use it with all different types of training from strength training to even surfing.
When the surf is real big I can be just floating in the ocean waiting for the next big set and my heart won't drop below 140 BPM because of adrenaline.  With practice and the watch I have learned to chill and conserve my energy by curbing my anxiety. This way I can be more relaxed and hold my breath longer when I go down in heavy surf.

Anyway, we are getting Michael C. Hall in tip-top murderer shape for the new season of Showtime's "Dexter". 
Here is a great workout we do using the heart rate monitor:

• Do a 20 minute warm-up of any type of cardio.
• After the first ten minutes, get your heart rate up to 75%.  Everybody has different thresholds and just refer to your watches manual to customize your own.
• After 20 minutes, it's stomach time - NO REST. We do three ab exercises - very slow and intense
• Then, jump on a treadmill and rocket the heart to 85% for two minutes, for us 85% is about 163 BPM.
• Then, back to stomach for another round.

We do this back and fourth for four sets.

• Then, without rest, pick another cardio machine and for 5 minutes keep the heart rate above 165 which is 87% capacity.

After the 5 minutes, it's time for water, light stretch, and a breather, but the rest period is controlled by your heart rate - "the watch".

• When your heart  drops down to 120 it's time to go go go !

The better in shape your are the less time you rest because your heart recovers faster.

After the 5 minutes we pick a single body part - today it was "biceps".

• So, once again we slow it down get perfect on form, breath, and knock out some slow paced  preacher curls.
• Then, it's back to a treadmill for 2 minutes getting the heart rate up!

And repeat for four sets. 

After the four set, it's another 5 minute cardio interval at 87% or 165 BPM.

After the 5 minutes, we take another break till the heart goes to 120 and do a final body part - today it was serratus / obliques.  So, we did straight bar pull downs and round house kicks.  Now, you would be amazed how quickly your heart races with any form of kicking, so it's a slow controlled grueling kick - staying in the cardio zone .

Again, repeat this for four sets and end with a final 5 minute dash.

This routine took us 1 hour and 15 minutes today - a little longer workout than usual, but all good !

We burned 776 calories and  45% came from fat.

AWESOME !!!!

Gosh, if you burned 776 calories every workout, the sky is the limit for you and your health.

The cool thing is all this structure and information came from a watch.  I love the basics when it come to exercise, but also love technology.

We all must flow with and transcend to the times - what an amazing time of change we are all living in.

Have a great day !!!

Full entry | posted by Gregory Joujon-Roche in Cardio , Celebrities
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He is a sure fire way to bring affluence, abundance and health into your life: 

I am blessed to live on the beach. When the surf is flat, which - to us surfers - is way to often, I fill my cardio void with a long, early morning beach run.

Every run, 100% guaranteed, I came across garbage that someone left on the beach or which has floated on to shore.

It sickens and saddens me to see the current conditions of Southern California beaches... anyway positive, positive - that is a different post entirely...

Anyway, I always take a small, mini trash bag with me and make it a point to fill it up before the end of each run.

So, after doing this for a while, I started correlating the performance of this ritual to the type of day I had - how the rest of my day went on these beach run days - and I began to notice that, amazingly, so many good things happened, good things just seemed to just come together on these days.  Also, on these days, I noticed how outside support just seemed to be there, to materialize, regardless of the situation, when I needed it.

So, I decided to take this "ritual" a couple steps further. First, I started running in silence - no music, just the ocean and my breath for focus - while picking up trash here and there.

Then, I  would think of and set an "intention" @ the beginning of my run - something like the hope that an important meeting would go well, or if one of my clients needed some support for a serious doctor visit, that it would go well, or if my son had a big day @ school, that it would go well, etc., etc.

The results were nothing short of MIRACULOUS.

It's truly amazing the energy that you can establish and channel - not only into your life, but also into all of our lives - with a little focus and by giving back:
- "exercise for your spirit"
or what I call
- "the definition of good luck".

Here is what I want you to do:

• Take a friend, loved one, or go out alone and find some nature - be it the beach, park, woods, - you get the idea - just try to get away from traffic noise.
• Take a small trash bag and walk, jog, or hike.
• Now, before or in the beginning of your workout, create an intention - it can be as small or as big as you want.
• Focus on it for a little bit, then release it to the universe and bring you focus to your breath and the beautiful surroundings.
• If some trash pops up along the way, grab it - don't think about it or judge it - just put it in the sack and move on.
• Now near the end of your workout, during your cool down - I call it the "reflection stage" - re-visit your intention with some conscience thought energy, then let it go again with no expectations and get on with your day.

You will personally feel so centered, so good, so purposeful!

It's a really great way to exercise all of our spirit  and we all will feel it, believe me.

Only good things can come from it - so, give it a try and watch the global shift take place .

Again, as always, let me hear from you: try this and tell me what you think?

All the best and again, thanks for all the support.

Full entry | posted by Gregory Joujon-Roche in Cardio , Mind and Spirit , Motivation
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