It’s Halloween week on the Abs Expert Blog

We have a very special guest on the blog today, none other than Olivia Newton-John as she’ll show you how to get six-pack abs.

Remember her? I sure do, back in the 80’s with her song “Let’s Get Physical.”

Where Olivia must have changed careers along the way because now she’s exercising with pumpkins.

I know it sounds crazy, but check out both videos below. I’m not joking!

Check ‘em out!

Actually the role of Olivia Newton John was brilliantly played by none other than Holly Rigsby, author of the Fit Yummy Mummy. Thanks Holly.

Stay tuned more Halloween fun all week.

Watch this video first!!

So my buddy Jerry Hill of the Cross Fit Old Town TV Show watched my pull up videos and noticed a flaw in my pull up technique.

He said I was not standing underneath the bar enough when I was initially starting my pull ups.

In other words, the bar was out in front of me too much.

This caused my arms (the smaller muscles) to do a lot more of the work than my larger back muscles.

An inefficient and much harder way to do pull ups.  You need to get those larger back muscles more involved so you can crank out more reps.

I changed my technique as Jerry suggested and my pull up training is going much better.

I’ll keep you updated on my quest to 20 pull ups.

Scott

Did you know that a lot of foods you eat are covered in toxic substances?

Remember back in the day when you were told to not eat an apple with a worm hole in it?

Well what if your apple contained pesticides?  Would you eat it?

Well some apples and other foods DO contain pesticides, and you’re probably eating them.

What about organic foods?  Are they safer?

They may be, but a lot of people don’t buy organic foods because

1) they perceive organic foods to be too expensive (this isn’t always the case).  But isn’t your body and your health worth paying a dollar more for organic apples?

Heck you probably spend $5 almost every day at Starbucks as it is.

2) People think that pesticides are safe.  Otherwise they’d be banned.

Not so fast.  Smoking is not banned, but is it safe?  Heck no!

The reality is that a lot of your foods contain pesticides and they may lead to cancer and other harmful diseases.

We’ll explore this next.

Until then….

Have an amazing day.

Scott

I didn’t really like the bar I used for my initial pull up test because it was thicker than I’m used to, and that pull up bar is not convenient to my home.

So I went to a park closer to my apartment and re-did my max on the pull up bars there. They are actually monkey-bars.

I may buy a pull up bar so I can have it for my home. The pull up training is coming along slowly but surely.

Scott

Folks, I have a potential disaster looming on my hands.

I’ve often preached focusing and putting all your energy on one goal. Going after it, until you accomplish it, and then moving on to your next goal.

Well now, I’ve chosen not to follow my own advice.

I’m going after 4 performance goals at the same time:

Run a 6-minute mile, Bear Crawl 100 yards, 100 consecutive push ups, 20 consecutive pull ups

I have to train hard to reach each goal by Thanksgiving.

I’m a little worried though.

In particular I’m worried about the push ups and pull ups.

Both of them are upper body exercises, and will be taxing to my upper body muscles to train for each of those goals the next 6 weeks.

Perhaps I would have been better off choosing either pull ups OR push ups, but not both.

Potential disaster may be looming.

On the other hand, push ups are a pushing exercise and pull ups are a pulling exercise.

The two exercises work completely different muscles.

So potential disaster may be averted.

What do you think?

Can I train for both or am I crazy for doing so?

Please leave your comments as I would love to hear your advice.

In the meantime, check out an oldie but a goodie - the Pull Up Mania Video

One more thing. There are a couple days left to get into the Master Your Motivation 7 Day Coaching Program.

We start on Monday.

Have an amazing day.

Scott

Hey all - on Sunday I tested my performance in 4 categories:

1-mile run

Bear Crawl

Pull Ups

Push Ups

If you remember, my goals by Thanksgiving are to do a 6 minute mile, bear crawl 100 yards (length of soccer field), 100 consecutive push ups and 20 consecutive pull ups.

I tested myself yesterday, Sunday October 5th.

I ran a mile in 6 minutes, 15 seconds, I bear crawled about 60 yards, I did 6 pull ups and 52 push ups. So I have a bit of work to do.

Check out the video: I filmed it all!

Have an amazing day.

Scott

Hi!

Welcome to weight gain season.

Wait a minute.  It’s not Thanksgiving yet.

I still have almost 2 months before I’m going to start adding pounds of fat to my belly.

Ha.  Is that what you believe?

Yes, and even then it’s OK.  I’ll just cruise into the New Year and start all over again with new goals, a new diet and a new exercise plan.

Oh yeah?  Have you not seen the shelves in Target, Walmart, and every grocery store lined with Halloween candy?  Weight gain season is here my friend.  It starts in October with Halloween candy in the store and some chilly nights where you just want to stay inside and chill out rather than get moving.  Your mind is already thinking about the New Year and “starting over.”

I urge you not to let this happen to you.

Stay active during “weight gain” season with Quick Workouts.

Eat a balanced diet.

Get support from me and others

And Master Your Motivation so you maintain a healthy quality of life forever.

Let’s beat weight-gain season together.

Have an amazing day.

Scott

Believe it or not, Thanksgiving here in the United States is just 2 short months away.

It’s a dangerous time of year as the majority of people overeat and begin to skip their workouts.

So I want to challenge you if I may.

I want you to set some performance goals that you want to accomplish by Thanksgiving.

By performance goal, I don’t mean weight loss goal, like lose 20 pounds.

It should be something like doing 50 consecutive push ups.

Stretch your limits a little bit here…

Here are my performance goals that I will accomplish by Thanksgiving…

100 consecutive push ups

20 consecutive pull ups

Bear crawl the length of a football field without my knees touching the ground

Run a 6 minute mile.

I’ll use the 4-Minute Workouts quite a bit to help increase my strength and endurance and will also be developing some new training protocols.

All of these goals will push me to my limits, epecially the 20 pull ups.

I will make a video of me reaching each goal which will help keep me accountable.

You wanna know what the cool thing is?

By training to reach these performance goals, I will be developing a better body in the process.

So don’t get hung up on weight loss goals.

Increase your performance and a better body will be the natural result.

So what are your performance goals that you can accomplish by Thanksgiving?

Please post them on the Comments section below and keep everyone informed.

This should be fun.

Have an amazing day.

Scott

Ok, so I actually mixed my guacamole with lime juice and pressed it down with saran wrap to keep it fresh.

I opened up the container to check on the freshness.

Check out the video to see if it worked…

So I love to eat guacamole. It contains avocados which contain the types of monounsaturated fats that are good for your body.

The problem is, usually I can’t eat a whole container of it at once, but if I save some for the next day, it usually turns brown.

So my question is how do I keep guacamole fresh for longer than I day?

I went to a very interesting resource on the web to find the answer: Twitter

Twitter is a place to micro-blog, tell the world what you are doing, ask questions and help people.

Sign up for a free account and then follow me so you can see what I’m up to at: www.twitter.com/scottcolby

By the way, want to know the best way to keep guacamole fresh?

It may not be what you think. Check out the video.

Have an amazing day,

Scott