This industry has to be one of the few where folks are actually looking for pain. Some people think that if they aren’t writhing on the floor covered in sweat and cursing the Gods at the end of their workout that it wasn’t good enough. While I don’t necessarily agree with this sentiment, what kind of mean ‘ol Scrooge would I be if I didn’t give them what they want?

Enter The Finisher

Doesn’t that just sound like the name of some 300 pound rock solid guy fresh out of the joint ready to shank you? But I digress.

So, Rog Law, what exactly is a finisher? I thought you’d never ask! A finisher is a great way of topping off your workout with a little special treat at the end, all while bumping up the intensity and building some mental toughness during the process. If you find yourself ending your workout looking just as purty as you did when you started it, then adding a finisher from time to time is something you want to consider.

Submitted for your viewing pleasure, below you’ll find footage documenting my near death experience with a finisher as well as the reason behind my current stance on them.

Now some might watch these videos and get all hyped up, imaging how fun it must have been to do something like this. Me? Not so much. In fact, I’ll go so far as to say that this finisher took at least 7.6 years off of my life as well as about 100 points away from my street cred on the internet. My point is this: match the finisher up with your current level of fitness, and make sure that you like it enough to want to do it again at some point in your life.

Here are a few ways different ways I like to approach them.

Timed Sets

This is one of my favorite methods to use with my clients. All you do here is pick 2-4 exercises and perform them in circuit style fashion, with minimal rest between each exercise, for a specific time limit (say 10min).

I enjoy these because they bring out the competative side of me. The first time you perform one of these, it’s to get the hang of it and set the benchmark. The second time though? Oh it’s on like Donkey Kong in a purple thong running a telethon because your goal is to do more work in the same amount of time than you did before. Here is an example finisher that follows these guidelines:

A1) Dumbbell or Kettlebell Swings – 5 reps per arm
A2) Medicine Ball Slams – 10 slams
A3) Pushups – 5 reps
A4) Jumping Jacks – 25 reps

Say that you managed to complete 6 rounds of every exercise in this circuit – great. Now the next time you perform this same workout, anything over 6 rounds is considered an improvement. If you want to progress, simply add more reps, more resistance, less rest time, or a combination of all of these.

Straight Sets

For this type of finisher, you go in knowing exactly how many sets of an exercise (or series of them) you are doing, so on those days where you just aren’t up to the task of pushing yourself these would serve as a good option. Here is me dropping some knowledge on you:

A)  Farmer’s Walks – 3 x 50 yards
B) Bear Crawls – 3 x 50 yards
C) Sprints – 3 x 100 yards

With this, you would perform all 3 sets of an exercise before moving on to the next one.

So, have you done any finishers lately? If so, what have you done? Share your experiences in the comments section and let’s see what kind of ideas we can come up with together.

Note: New post coming on Tuesday!

Have you been telling yourself that you’re finally going to get in shape once and for all, only to have another week, month or year pass without any significant change despite all the effort you put in?

Have you just gotten out of a rough relationship and are looking to make a transformation both inside and out?

Are you simply wanting to feel stronger and look better but are surrounded by people who aren’t supportive of your goals and only serve to drag you down?

Welp, haters are gonna hate, but that’s just too bad because your time is now. And I can help.

Today, right at the very moment that your eyeballs wiggle across these words, I am available for online training and nutrition consultations. In order to mark this special occasion, I’m giving away free 20 minute phone consultations to the first 10 people who contact me via e-mail here: roger@roglawfitness.com. Consider it my token of thanks and appreciation to you for helping make this site what it is today.

For more information on my services, check out this page here.

P.S. – Make sure to put “Sexification” in the subject line so I don’t miss out on your e-mail

Photo Credit: Jeremy Brooks

On any given day, I get to work with people from all walks of life and help them move closer to their physique, health and fitness goals. I make it a point to empower my clients towards bringing into existence the image they have of themselves in their mind. I make an honest attempt to be the best part of their day.

Then I step outside of my bubble and into the real world, and what I see scares me.

I sit in bookstores and restaurants, overhearing the languid conversations of people who’ve grown weary of the mundane trappings of their lives; the marionette 9-5 that controls them. Put another way, people just aren’t very happy. I talk to friends who often ask me why I’m so happy and up beat all the time, and more or less my answer is always the same – what reason do I have not to be?

I’m surrounded by those who I care about.

I get to make a meaningful impact in the lives of people daily.

I simply love what I do.

When I started this blog, I wanted to create a look that conveyed both my personality and the intent of my writing, and thus Committed to Sexification on a Global Scale was born.

But this isn’t about me. It’s about you and the desperate plea that I’m sending your way.

I need you to be sexy.

I’m not talking about sexy in the physical sense here either, but feel free to go that route, too. To me, Sexification is a mindset that begins with an idea and then manifests itself in action. It’s all about taking the image of yourself, what you want to do and where you want to go in life, and bringing it into reality.  It’s about fighting the urge to hide your dreams and inner brilliance to remain among the average.

As you begin to separate yourself from the masses and do what you love, something interesting happens:

Your interactions with your friends, family and random encounters are much more positive.

Your outlook on the world will improve, and you’ll notice the general malaise surrounding your life begins to dissipate.

You become bolder, taking steps towards achieving what you previously thought was impossible.

And you inspire others to do the same.

When you’re no longer doing things because you’re afraid of what people will think of you if you don’tdo them, when you’re busy working towards that which really matters to you instead of simply passing the time, you begin to feel more alive – and this benefits everyone.

Random (aka Mega Ran) is an English teacher and hip-hop artist, blending his control over language and wordplay with his passion for video games. That’s Sexification.

Torya Blanchard quit her teaching job to opene a crêperie in her hometown of Detroit, bringing her love of everything French to a city known for Coney Island hotdogs and cars. That’s Sexification.

Myron Watkins makes a living from behind the lens, honing his craft while bringing the best out of his clients. That’s Sexification.

Jessica Jackley and Matt Flannery put the power into the people’s hands, creating a place where they can loan money via the internet to help fund entrepreneurs and small businesses around the world. Their current loan repayment rate is 98.99%. That’s Sexification.

Adam Baker and his family sold their possessions, paid off $18,000 in consumer debt, and began to create the life they wanted to live, leading by example and teaching others how to do the same. That’s Sexification.

This is by no means a complete list, but I just wanted to highlight the great things happen when you come alive with purpose.

Actually, the title of this post was a bit misleading because I don’t need you to be sexy at all. You need to be sexy for yourself, and for the world as well; it will become a better place for you having been in it.

What brings you to life and gives you a sense of purpose? What is something that you’ve always wanted to do but have held off on for some reason? What is one thing, no matter how small, that you can do today to bring yourself closer to that goal? Add a comment below – I look forward to hearing what you have to say.

Photo Credit: Glaciernps

Top o’ the ‘marnin’ to ya!

This post is dedicated to Cherie who sounded the battle horn and let me know she wanted to hear. Thanks again for the participation and hopefully you get a chance to take some helpful tips away from this post before you get started with your day!

I Got A Story To Tell

Back when I was in college, I had what could be considered the holy grail of on campus jobs – circulation assistant. This is just a fancy way of saying that when you wanted to check out tomes of sacred knowledge and wisdom from the library, you had to come see this guy first. Not only did this position allow me to meet some pretty cool people, but it gave me time to catch up on some pretty epic  reading, one of my favorites being You Are Going To Prison, which made sure that I never went.

Another perk was that we had a fridge in the back.

This was around the time that I started gobbling up everything that I could relating to nutrition and fitness, and one of the first dogmatic principles spoken down from the heavens is that you must eat every 2-3 hours or else you are forever banished to the land-o-fatness**. Clearly this scared me to death at this point in my life, so I suited up.  I cooked up my chicken breast. I steamed up my veggies. Forget bagging up my protein, I brought the whole damn tub! While we’re at it, why the hell should I use a shaker bottle to make them when I can annoy everyone and BRING THE ENTIRE BLENDER TO WORK?!

It hurts me to say it folks, but I was that dude.

If you saw me walking around campus during those bleak days, you would’ve thought that I was going to war with my huge bag filled to the brim with food rations, electronic gadgets and clanking bottles of ridiculousness. All for a 4 hour shift.

Right Idea, Wrong Application

I will say this about those days: I was pretty lean only because having all those meals handy kept me from walking over to the student union and snatching ice cream pops and french fries right out the mouths of hungry children and scarfing them down with reckless abandon, but I went about the process all wrong and made it a lot more difficult than it needed to be.

Tip #1 – Prepare a one or two I.S.H. meals

Preparing meals in advance can go a long way towards keeping you out of the gas station food isle lurking for inglorious foodstuff. I call these my “in case stuff happens” meals. If you know you’re going to be away from home base for a significant amount of time, it would be silly (and more expensive) to venture into the world and just leave your food choices to chance.

This is one of the most practical and easily implementable tips you’ll find, but many don’t like to do it because it takes planning in advance. Do you remember (hopefully) long ago when your parents used to ask if you had to go to the bathroom before you all left the house? Of course the answer was no, until 10 minutes later you were screaming for them to pull over before you drowned everyone in the car. It’s kinda like that, because you’ll be pissed at yourself for not taking the time to prep some meals after you find yourself eating the same crappy meals day in and day out instead of solving the issue before it became a problem.

Most work places these days have a fridge that you can store your most perishable food in, so make sure to take advantage of this. If this isn’t the case, you could also buy one of those precious lunch boxes that can hold an ice pack inside and keep your meats and such cool. I recommend going for the Sailor Moon lunch box.

Tip #2 – When in doubt, go for protein.

It’s hard to go wrong with this recommendation. Protein is the most satiating macronutrient around town and will help keep hunger at bay longer than the other macronutrients (in isolation, of course). Every Sunday I’m away from home for a good 12 hours, so I like to cook up some burgers and veggies and take them to work with me and crush them about halfway through my shift to keep myselfsatisfied for the next 6 hours or so.

Tip #3 – Shake it up

I love protein shakes like Donald Trump loves money. When I know I’m going to be on the go for awhile, they are the road dawgs of my tummy satisfaction, plus they’re pretty simple to make. Here is a good guide to go by in terms of getting the most bang for your buck:

Base liquid – Water or milk. (the less water, the thicker the shake. You can add ice too to sass it up).
Protein – Casein or Casein/Whey blend. (the more scoops, the more protein you will have and the thicker it’ll be).
Fruit – Blueberries, Strawberries, Bananas, Apples, etc. Pretty much whatever fruits fit your taste desires.
Extras – Veggies, nuts, olive oil (yeah, I’ve gone the olive oil route before – fun times).

I like to drop a good 2-3 scoops and 1lb of strawberries and blueberries. All the protein plus the carbs and fiber from the fruit help stave off hunger and sidestep the problem that most liquid nutrition runs into – it runs right through you with not much long term satiation.

Tip #4 – Fend for yourself

I like this one because once you do it and are successful, it takes all of the excuses out of not being able to eat right while on the move. Today you’re not packing a single item in your lunch box, because you’re living off the fat of the land, baby! Simply leave the house in the morning and plan to find all of your meals outside of it, doing the best that you can with the options available to you.

When you set out on this mission, your mind will automatically begin to search for options that satisfy your objectives, which are as follows:

– Contains mostly protein.
– Is minimally processed.
– Has some fiber in it.
– Grew out of the ground or something growing from the ground.
– Some dude in a lab didn’t make it.

Surely there are foods out there that meet these requirements. Cooked rotisserie chicken at the grocery store? Check. Slightly bruised banana on the counter at the gas station next to the honey buns? Check. Baked Potatoe from Wendy’s? Check.

I’m not part of the food gestapo, so I realize that some other food is gonna make its way into your mouth – and that’s completely fine. The goal here is to make the bulk of your intake fit meet the above requirements and not to sweat the small stuff. Some Cinnabon sticks won’t kill you, but I might if you don’t let me have a bite.

Heh. Just kidding.

But seriously, can I have a bite?

** – Please note the sarcasm in this sentence. You do NOT need to eat every 2-3 hours to achieve your body composition goals.

What strategies do you all use to eat well while going about your daily business? Did I leave out something that you’ve found useful and would like to share? Leave a comment in the comment section and I’ll see you there!

Photo Credit: ElDave

And here I thought nobody cared about my sexy.

This post goes out to Andrew who heeded the call in my last post and told me what he wanted to read about, so here is where I deliver on the goods. Thanks for the suggestion, and I hope you can take something away from this post.

The Diet

I’ll be honest and say that I hate dieting with a passion because it gets in the way of me being a glutton, so it is always my goal to get it over with as fast as humanly possible. On that front, I like to kick off the initial 2 weeks with a protein sparing modified fast to “get my mind right” so to speak.

In order to accomplish this, I eat about 250g protein,  1-2lbs of broccoli, fish oil and a multivitamin everyday during that time period. I keep my protein sources as lean as I can and as a result my caloric intake tends to hover between 1200 and 1300 calories per day. The only reason I’m able to stay sane with such a low level of intake is by using intermittent fasting and eating 2 relatively large and satisfying meals a day. Well, that and by watching The Chappelle Show.

After that initial 2 weeks, I have a 2 day refeed where everything else about my diet remains the same, but I take in between 500 and 600g of carbohydrate to reverse all the wonky business that tends to happen when dieting down using such an extreme deficit. After those 2 days, I eat at my new maintenance level for a week and then move into a more moderate deficit for the long haul.

The Training

As I spoke about in my training for fat loss video, I love to lift heavy when on a diet for several reasons:

1) Lifting heavy gives your body a reason to hold on to the muscle that you have because you’re demonstrating through your training that you need to keep it around.

2) I’d rather make sweet, sweet love to Janet Reno than be in the gym longer than 45 min to an hour, so by lifting as heavy as I do it forces me to cut my volume back significantly, which does wonderful things in terms of recovery from session to session.

I usually train only 2x a week during the initial 2 week break in phase, but occasionally bump it up to 3x when I’m eating a bit more, but in the end it all depends on my mood really. I believe in letting the diet take care of the majority of the fat loss while I go about with my daily living.

Here are my workouts from last week to give you an idea as to how I train:

Other than that, the only other “training” I do is walking for an hour a few times a week, and I only do that so I can burn a few more calories while catching up with my favorite podcasts that I otherwise might not have time for. Kevin Smith and the Smodcast network making walking in the nipply east coast weather a pleasantly dope experience.

The Progress

I try to keep it as simple as possible when it comes to measuring my progress. I used to be all about the body fat testing via skin calipers, but the margin of error can be pretty high depending on how good the person measuring it is, and even then it’s not all that accurate. These days I use my strength levels and pictures as measures of my success and here is why.

Since I’m not participating in any kind of weight class related sport, pictures are the simplest way to see if I’m leaning out or not. You can blame the lack of scale progress on water weight and glycogen levels all you want, but you can’t hide the sexy from the camera. Also, if my strength levels are staying where they are or improving, that is a pretty good indicator that I’m not losing any muscle. If the numbers on my main lifts drop more than 5%, I increase my training day intake by 10% and see how that helps the situation.

The Length

My goal is to end up at 180lbs and He-Man ripped by May 2011, which gives me 6 months to make it happen. This is actually going to be my longest dieting stint ever, so I’m not sure exactly how long it’ll take me. I’ll be conservative in my projections and say that after the 1st month I’ll settle in and only lose 1 lb a week, so at a starting weight of 200 lbs that puts me right on target to hit my goal in May.

So there you have it folks, my approach to taking my body from meh to mythical status. What are your current goals? How are you attacking them? Let me know in the comment section below!

Photo Credit: Popculturegeek