Work out of the day- WOD FIDO

Forget It Drive On- FIDO


Warm up with a light jog and some squats for about 3 minutes

Work out

1 Pull up

Jog 20 yards out and back

1 Burpee

Jog 20 yards out and back

Then 2 pull ups


2 Burpees


Ladder up for 15 minutes and call it a day!



Use the same format except Sprint for 150 yards each time and go as high as you can for 30 minutes.


Hard Core

Active warm up for 3-5 minutes



Put on a 25 pound weight vest:

Perform 10 pull ups

Sprint 150 yards

Perform 20 Burpees

Sprint 150 yards

Perform 19 Burpees

Sprint 150 yards

Ladder down to 1 Burpee

Every 5th set perform 10 pull ups

The Pull up portion:

You will start the workout with 10 pull ups, then perform 10 pull ups after you complete 15, 10, 5, 1 burpee sets.    Performing a total of 50 pull ups. 

GOAL is to finish in less than 60 minutes:

When you feel like quitting:

Yell FIDO!

Forget It Drive On!

Then once you are done, Have a Drink!

One gallon of Water and sports drink mix throughout the day!

Have fun with this one!






I dont want to BULK UP

On of the first phrases I hear from females that I train is:

“I want to workout but I don’t want to look like a man”.

“I don’t want to bulk up”

Lets dispel that myth.

Let me start by saying it is impossible for an average female to start looking like a man or gain massive amounts of muscle mass by working out/lifting weights alone!

The only way “Those Women” get that HUGE and start looking like a man, is by using steroids and or other chemicals that they put into their bodies.

If you want to see what HARD WORK OUTS do for women, look up the female cross fit games, female UFC fighters, female sprinters, and female gymnasts.   They all have trained extremely hard and still look like women.

You will see muscle definition, muscular strength, and you will see a well-defined toned physique.

All of us (Men and Women) can work extremely hard lifting heavy heavy weights and never develop our muscle groups like we see in the bodybuilder.  

Bodybuilding is a sport, and those that partake in that sport work very hard to look the way they do.

IN THE SPORT OF BODYBUILDING they include extreme techniques and supplementation to achieve their results.

The bottom line is females can (and should) work out (HARD) using weights, and will never look like a man.  The reason WHY?????

Because you are not a MAN!

Women just don’t have the male hormones that are needed to look like a man, or to gain muscle mass that will bulk you up.

Once you females get over this idea:

You will achieve incredible results using weights and High Intensity training!

Let it happen!

The Weight Training that I am talking about is not grabbing a set of 1 pound dumbbells and jumping around for 30 minutes.

Weight training will increase your lean muscle mass, decrease your body fat, increase your cardiovascular endurance, increase bone density, and strengthen your core.  

A few examples of the weight training I am talking about are:

  • Kettle Bell Swings
  • Dead Lifts
  • Squats
  • Presses
  • Pull-ups
  • Leg raisers
  • Push-ups
  • Box Jumps
  • Some of the above use common weights, and others only require body weight.

If you haven’t done so yet……  Look up the Female Athletes I mentioned earlier and see for yourself that weight training is the way to a great body and great health!


Get out of your comfort zone!

Start a weight training program and look and feel your best!






Friday 7/1/16 – WOD The Vega

The workouts that I list on my site have been done by myself and people I train.  If someone Blows Away one of these tough workouts, I name the WOD after them.

I have also named workouts after people who couldn’t perform one or two reps of a particular exercise, and then completed the full WOD, thus blowing it away, after months (sometimes years) of hard work.

In both cases those people EARNED that Honor of having the WOD named after them!

Workout of the Day – WOD The VEGA

This workout consists of only 2 exercises.  As with all the WODs, I will have a version for beginner and intermediate fitness folks as well as the Hard Core version.


Use a kettle bell that you can swing for at least 20 reps.

The run portion can be anywhere from 20 yards to 50 yards, just keep moving.

Now the workout.

Perform 10-20 KB swings in a row

Walk or Run your 20-50 yards

Repeat this four times



Use a kettle bell that you can swing for 25-50 reps in a row.

Your run portion is 1/4 mile, (400 yards)

Now the workout.

Perform 50 KB swings

Run 400 yards

Repeat this four times




In the actual Vega WOD there is a penalty if you do not meet the standard.  This will help you to push yourself outside of your comfort zone, and shows you that a little extra work is worth it in the end!

The Vega 

50 lb KB 50 SWINGS In a row.  If you don’t do 50 in a row, every time you set down the KB perform 10 burpees on the spot, then right back to the swings.

Run a half a mile In three minutes or less.  For every 10 seconds over the 3 minutes (you guessed it) 10 burpees on the spot, then right back to your swings.  

Repeat this four times

To claim that you have done the VEGA, you must complete the work out with out incurring any penalties. 


Have fun, train safe


Get out of your Comfort Zone!

Coach Marx

Weight Loss

Many of us have weight loss goals.

My first question to you is what is the magic number (your weight) you feel you should be at, and why.

Once you establish a healthy weight loss goal, then I will give you the following steps you can follow to lose weight in a healthy way.

Remember don’t try to do too much too soon. If you start by increasing your activity, increasing your water intake, along with slowly cleaning up your diet, the weight-loss will happen naturally.   

I will however give you a basic overview of weight loss.

A general rule of thumb is that 3500 calories equals 1 pound.  This is a general rule.  There are many variables,  lets keep this KISS (keep it simple stupid)!

If you increase your calorie expenditure through activity, and you cut calories through your diet, you will have a calorie deficit.  

To lose weight in a healthy way you should have a deficit of around 500 – 1000 calories each day.  

Now let’s do some math.  

If you increase calorie expenditure through activity by 250 a day, and you decreased intake by 250 a day, that would equal a 500 calorie a day deficit.

500 cal a day multiplied by seven days a week is 3500 calories. This equals out to one pound each week of weight loss.  Half a pound to 2 pounds a week weight loss is the most people usually can lose and keep it off.  Think long term.

The weight did not go on overnight!  So don’t expect it to come off overnight!

Anything more than this is very hard to do and to maintain for an extended length of time.  

Cutting calories more than 250 per day in the beginning is a huge change.  

Start small! 

Also cutting 250 calories per day doesn’t have to be hard.  If you replace junk food with good nutritious food, or replace alcohol and high sugar drinks with good ‘ole H2O, that alone could give you the deficit you need.  

Adding 250 calories per day to our activity is very doable, but you’d be surprised how much activity it takes to really take to burn 250 calories.  For an example. Fast Walking or Running burns about 100 calories per mile.  Now this is approximate, because it depends on your weight and how fast you run but this is an average.  Remember KISS.

Let’s Get Started!


First add activity do your daily routine.  Throughout your day just be more active.

Second schedule workout time 3 times each week.  Start small with a walking program. I also encourage people to keep an activity log for you right down the number of minutes you spent being more active. At the end of each day and each week you can look back and see how many calories you have burned by adding activity. 

Next, the food piece.

I suggest not changing anything yet.  

Start a food log of everything that you eat. Everything!

Do not change anything.   Track everything you eat for three weekdays and one weekend day. From this we get a base of what you normally eat. This is our starting point. From here is where we deduct the 250 calories per day.

Some people use their phone camera to log what their eating.  

It is a great idea!  Just take a picture of everything you eat or drink, I suggest placing your hand in the picture so you can get an idea of portion size. (More on that later). 

The Plan:

Here are some ideas on how to add activity to your daily Schedule.   Add activity to your day by standing up and moving around periodically throughout the day while you are at work.  You can do the same thing when you are at home.   If you’re sitting down watching TV, every commercial just get up and stretch or walk to another room.  If you have stairs all the better!    Take a walk with your family or friends in the evenings.  Play with the kids or the grandkids by moving around and being active with them.  Kids have a tendency to give us energy, at least for a short time, until they wear us out.   Take a dog for a walk, your dog or volunteer at the local shelter.   Perform 3 to 5 minutes of deep breathing exercises in the morning and evening. I’m sure you can think of many more ways to add activity to your day without thinking of it as burden.  

Schedule Workouts 3-5 times each week for 10 -20 minutes each session.  

Here are some ways to cut 250 calories from your diet.  Stop drinking sugary drinks, sodas, fruit juices, and alcohol. This is one of the easiest ways to cut calories.   We don’t realize how many calories the drinks that we drink have in them. If you replace junk food with good nutritious food, or replace alcohol and high sugar drinks with water, that alone could give you the deficit you need.  Replace known junk food with a fruit or vegetable. I usually have people replace sweets with a  favorite sweet fruit.  If your favorite junk food is more of a crunchy snack, I would have you replace that with a crunchy vegetable that you like.  

You’re in this for the long-haul.  Quick fixes do not usually work for any length of time. If you have a substantial amount of weight that you’re trying to lose 40 to 60 pounds give yourself at least one year to lose that amount of weight.   

Losing weight is not easy however if you write down your goals, and write down the reasons why you want to achieve that goal, you will have more motivation to continue on your journey.

So if weight loss is your goal, breakdown your goal into daily, weekly, and monthly plans.  

One more time:

  • Every day write down your goal weight and the date you will be at that weight.
  • Every day write down at least 3 reasons why you want to be at that weight.
  • While writing your goal and the reasons, visualize yourself at the your goal weight.  Feel the feelings of being at your goal weight.
  • Make a plan.
  • Work your plan every day!

Get outside your Comfort Zone and make things happen!





How long will you live?

How long do you plan to live and be healthy?

Most people never think of making a goal to live to a certain age and to be healthy until they die.

So, How Long Will You Live?

Make a decision that you’re going to live to be 80 or 90.

Make a decision that you’re going to dance at your grandchildren’s wedding.

What is your long-term vision of your health when you reach 80 or 90?

Have you decided how long you intend to live, and how healthy you want to be?

None of us are going to live forever, so make the decision now of how long you want to live, and how healthy you will be when you get there!

How long will you live?

Let’s say you decide to live and be as healthy and you can be until you are 87.

Once you make your decision that you will live to be 87 you now have a goal, a focus.

Write it down!

Now you can design a plan to get there.

Each and every day you can decide if your daily habits are bringing you closer or further away from your goal of living to 87 and being healthy.

Now make the decision to stop doing things you know are not healthy, and will not help you reach your goal of 87.

Within a very short time you can change your health dramatically by stopping doing things you know are unhealthy.

It can be that easy!

Next start adding a few healthy things to your daily routine.

You must think of yourself as a healthy person not a person wanting to be healthy.


As within… so without…


What this means is everything starts from within us. What you believe or think about most of the time you will become.

You are now a healthy person and you are doing things to get even healthier!

Start thinking of your health now, do not wait until you become sick or injured to make it a priority.

What does health and fitness mean to you?

Does it mean beauty, discipline, happiness, energy? 

Picture yourself in your perfect health 10, 20, 30 years from now!


  • How do you want to look and feel?
  • What do you want to be able to do!?
  • Vow to live a happy healthy life!

Write it down.


I will live to be ___________ (fill in the blank) and be happy and healthy!


I will eliminate ___________ because it is unhealthy and does not move me toward my goal.


I will add_________________ because it is healthy and moves me closer to my goal.

I am a Happy Healthy Person Now!

As one of my closest friends says:

Move Well! 

Eat Well!! 

Live Well!!!


Contact me if you have any questions or if you want more information on living a better life!

Get out of your comfort zone!


Live Your Life Your Way!