"Patience, persistence, and perspiration make an unbeatable combination for success." ~Napoleon Hill

So, it has been 2 weeks since I came clean with you.  I am a food addict.  A fill-up-my-mouth, anxiety-triggered, on-the-go foodie.  Well, in my journey I have discovered a quality about myself that I'm not so in love with... I'm super impatient!!!

I want it now! Not tomorrow... Not in an hour... NOW!

And when I start on my trek towards achieving my goal, whether it's growing out my hair, improving my running time, losing some fat stored on my body, or becoming an avid reader, I crash into an emotional heap inside when I don't see results right away. I cry to myself about all the circumstances around me that are preventing me from being successful... enter thoughts from my head... "But what about that party you are going to..." "They spent so much effort making that...I should taste just a little..." "It's my 'cheat' day..." "I deserve that..." "But I don't have time..."


Some of you may not know this, but in February I decided to change my identity. I always despised running. Actually, dreaded it is a much better description. Then, one day, I decided I was going to become a runner. The picture above on the left is what I envision one day I think I should look like and feel like when I run. Woohoo!!! I'm running, and I LOVE IT!!! But, let's be realistic...the pic on the right is a little closer to an accurate description of how I probably look and feel when I run. I'm not a Boston Qualifier yet, and every Saturday I get frustrated that my time is only slightly improving, and I have myself a little temper tantrum inside my head.

Over the last three weeks I've lost 8 pounds and 2 inches in my abdomen, I have seen my hair grow, improved my running time by 26 seconds, and picked up something to read more than the remote. I've had my fair share of slip ups, but through consistency, and knowing I'm accountable to you, I'm learning so much more than just how to say "NO". I'm learning that when I don't say "NO", I can pick myself back up again, learn a little more about myself, and move on. Grace upon grace.

Next week I'll be sharing with you some of the tips and tricks I am learning to keep myself going forward as I grow my "patience" muscles!

What goal do you have that you are impatiently trying to rush to? What do you do when you get frustrated? Share below so we can all support each other.


4 Race Day Tips When Running An Obstacle Course Race or Mud Run

Bob Garon Indy Spartan Sprint 2014 Every weekend somewhere there is an obstacle course race going on and thousands upon thousands will run the race and overcome the obstacles. While prepping for the race we can get all excited and forget some pretty important post-race things to do. I have a quick checklist for you so you will go home like a champ.


1) Bring a change of clothes, flip flops, 1 trash bag, damp wash clothes in plastic baggies, and 2 towels with you in your car to the race. One towel is to take off excess dirt and water from you post race. The other towel is to put on the seat for when you drive home. The trash bag is to put your dirty clothes and shoes in post race back at the car when you are changing.

2) Use the damp wash clothes to clean off your face, hands, and any other body parts still needing attention. Change by the car with the door open. While one of you is changing a friend (gotta be a really good friend LOL) can hold a towel up so no one sees your diddy doos. LOL!

3) Have coconut water or regular water, and some fruit in the car for you to eat on the way home. Gotta get that energy back up!

4) Have a spray bottle of peroxide ready to go when you get home. Have someone, your spouse or significant other is probably best, to spray you down head to toe, in the nude, with peroxide and GET IN ALL CRACKS N CREVICES. Just stand there and let that sit for 5 minutes like that. This will ensure any potential poison ivy gets neutralized right away. The oil in poison ivy will be deactivated by the peroxide. You will also KNOW where all your cuts and scrapes are too. Ha ha!! Shower after that with strong anti-bacterial soap so any debris gets off.

Please share the link to my article here along to anyone you know will benefit and leave me a comment to me know how you do at your race! -Bob, Girya Warrior

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:

OCR Workout 041614 (Obstacle Course Race Training)

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:

I am a Super Spartan and a Tough Mudder!

Well glad that's over! This weekend I finished the Super Spartan race still standing, but a bit more wet, muddy, and soooooooo cold. LOL! Wet I can handle. Muddy okay... but add cold on top of that and we've got a whole new level of discomfort! This was twice as hard as the Tough Mudder that I completed 6 weeks prior, but I did it and will forever enjoy the experience. This is me BEFORE getting all wet, muddy, and freezing cold!

CONTRASTING SUPER SPARTAN AND TOUGH MUDDER EVENTS The obstacles at the Super Spartan were so much more challenging, but at Tough Mudder it was the length of the run that was the more challenging part. At the Super Spartan they tried to psych you out like a drill sargent and people helped each other; however it felt more like every man for themselves moreover.

At Tough Mudder it was more about psyching you up and about the camaraderie feature above all else. Super Spartan times the race, but Tough Mudder does not and tells all participants that it is a challenge moreover a competition. They want you to finish irregardless of your time. Personally I like being timed and knowing where I stand among my peers as well as have a goal to beat for the next time I run the event.

To show you just how challenging the Super Spartan was over the Tough Mudder, I finished the Spartan in 1 hour and 55 minutes. It was an 8 mile race with 25+ obstacles. When I performed the Tough Mudder I finished in 1 hour 44 minutes and it was a 12 mile course with 21+ obstacles. So with 4 miles less, but 4 more obstacles I finished 11 minutes after my Tough Mudder time. I am overall happy with my times and it was such a great experience participating in both events. I'm going to do them again and am already registered to do so.

WHAT I HAD TO DO AT THE SUPER SPARTAN I had to drag around a 60 or 70lb. concrete block attached to a chain for about a quarter-mile, then ran for about a quarter mile to the next station where I then had to toss a 40 or 50lb. sandbag over my shoulder for another quarter-mile. We had to do a lot of climbing up and over things and we also had to flip tires to which was cool because I love doing that type of training. We had to Army crawl on our bellies through tunnels, down hill in tunnels, and under barbed wire through the slippery, cold mud. What a blast!! I tell ya!!

This is me AFTER getting all wet, muddy, and freezing cold!! LOL!

TRAINING FOR EVENTS LIKE THIS Definitely train a lot of hill runs because I tell you this whole course felt like it was uphill the entire time. LOL! I also recommend cross training with Kettlebells, tires, ropes, sandbags, and lots and lots of pulling movements such as with pullups, Jungle Gym XTs or the TRX.

When I perform my weight resistance workouts I do not run on those days so I can give my workouts 100% and keep my intensity as high as possible. I train weight resistance, as mentioned above with mainly Kettlebells & odd objects, 3 times a week and I run only twice a week. I have a long run and then on my second running day it is typically a shorter run with a much faster pace to push both my cardio and my body to increase my overall speed over the long distance runs.

Many people run too much or workout too frequently for their bodies to recover well and give them a higher level of fitness. Proper intensity and recovery are vital for fitness success. I want my body to recover the best it can and so far, have not had any injuries training like this.

If you would like a custom program written for you, to train for an event such as these, contact me and I will design one for you. I have prepared others, as well as myself, very successfully and it's a lot of fun! Contact me here:


More pictures here: Bob Garon Super Spartan 2012

When You Don't Kill Yourself You Become Stronger

When I practice my kettlebell training, and that of my clients, we focus on strength endurance. This is a practice of working timed sets instead of rep sets. The best way to correlate this is to think in terms of running 2 or 3 miles or even more. You learn to pace yourself or you won't finish. You could never start off sprinting or you would be done in the first few minutes. You have to find a pace so that you can last the entire run and entire set.

The same is true for kettlebell strength endurance training. You go, without stopping or setting the bell down, for a pre-determined time. This time is typically 2-10 min. For one arm movements you have one hand switch. Throw ego out the door and begin with a weight that you can manage for the entire timed set. It's about being successful at what you are doing- never taking the body to "failure".

This teaches the body a whole lot of things as well as the mind. It's about survival. You survive you become stronger. I'm telling my clients all the time the Friedrich Nietzsche quote: "That which does not kill us makes us stronger."

After our workouts I say: Well I don't see any dead people lying around so I guess you all got stronger. That's a good result for working hard and hard work always, always, always produces results.

It is just that simple. You work hard at something you become successful at it. Think about that for a moment and think deep to what it actually means to "work hard at something". You cannot just lolly gag along and happen to have hard work take place. Nope! You must take the initiative, make the effort, and decide to see the duty through.

Ooops! Did he just say that we HAVE to do something? Wow! Yes he did. Success is the byproduct of positively persevered actions. Exactly what you put into anything will be directly translated into your results. This applies to anything. Am I being to rough and straightforward about this? Well yes, yes I am. I do this because there are too many sensitive people who feel they need coddling in order to do anything in life. Why not take initiative and do something for yourself by yourself. Be motivative and and decisive. This is how people are successful in what they do.

Let's look at fitness. If you show up to my Kettlebell Kamps and go through the motions not only will I see that and get you moving, but you won't get out of it what you have set as your expectations. Let's look at it a different way. If you how up to my Kettlebell Kamps and go as hard as you possibly can, but don't "clean" up your diet and eat nutritionally then your results will still be quite minimal. You will experience increasingly impressive results when you combine the direct efforts of both going hard while exercising and working hard while not to be nutritionally balanced. Of course you've heard that before, but how do you do it. Well that can be simple or it can be very difficult. It all depends on your habits.

We'll be talking more about that very soon.

Timeless Strength Training For Outdated Organizational Testing

After talking with a few of my friends and clients who are testing for positions such as police departments, fire departments, military, and other government positions it is quite evident by some of the physical evaluation drills they have them performing are very much non-functional and very impractical to the actual physicality of the daily job duties. This is also the case with much of the country's sports training- mainly football. They look at how much a prospective applicant and/or athlete can Bench, Squat, Situps, and Run for distance. Most of these are with a one rep to three rep max. Most of these movements are not even performed in the line of duty.

Football is notorious for performing a lot of bench pressing and squatting. When in football is anyone on their back pressing someone or something overhead? Well if they are on their back it is usually when the play is stopped. Additionally squatting needs to be done very explosively in most real-life and athletic events. Practicing slow or moderately paced squats with either both sub-maximal or even maximal weight will not transfer over very well into explosive power. If you want to be explosive you must practice explosive movements. Honestly it is very unfortunate that the tests even call for bench to be performed. That tells absolutely nothing for someone's overall strength. It uses some of the body's smallest muscles to perform that lift.

Besides when in your duty as a police officer or firefighter, or any job for that matter, are you lying on your back pushing something overhead? Alright, alright I'm sure we can find a suitable bench press simulating movement in the Las Vegas area, but let's keep this one clean in the sense of what jobs require that sort of movement and stay on track. Additionally you can be in very crappy shape overall and still have a good bench number. See what I'm getting at here?

If there is no way around not testing on the bench press then I would not focus so much on actual bench as in the supportive lifting that will accompany it. Of course you must practice benching to get better at it, but not so much to overtrain. Two to three times per week is adequate for the actual performance of bench when working toward the goal of testing and then simply work harder at the supportive lifting. Then after you reach your goal and pass your test forget practicing bench. It isn't life practical and functional fitness.

For these sorts of individuals, or any who desire to become overall stronger in natural raw strength where pressing movements are concerned, I would recommend to focus on practicing several variations of pushups including handstand pushups(against a wall if you need to). If you cannot perform a HSPU then bend your elbows and hold there for a given time. Focus on overhead pressing, push pressing, and jerking dumbbells or kettlebells if you have them. This will make you very strong, fit if done properly, and bring up your bench without ever directly focusing on bench.

Handstand Pushups or Inverted Pushups work the entire shoulder structure. Don't think in terms of what muscles does this or that exercise work. Think in terms of movement and how you can get your body to move more efficiently and get stronger in each movement.

The same muscles that perform a bench press perform in pushups, handstand pushups, and any kind of pressing movement. Muscle isolation training and body part separating need to be stopped and forgotten for this will never lead to real-life fitness. Your body should be trained as a unit because that is how you use it in life. When you exercise, go to the gym, or perform any weight resistant movements that is how you should imitate it. This is exactly why I call my training Synergy Kettlebell Training. We use the kettlebell as our primary resistance tool, but in the end it is just a tool that we use and the overall movement is what truly matters. Ask any of my clients and they'll tell you that I can care less how much weight you can lift or survive a grueling session, but the focus is on the movement even if it is without anything except your empty hand. I am a firm believer that if someone cannot properly perform a given movement with just their bodyweight many times over then they have no business using weight in that movement.

The following movements will produce amazing upper body, as well as core and lower body, strength by practicing them in your workouts regularly.

Press is moving a weight overhead with the use of the arm to a lockout position without the assistance of the legs.

Push Press is moving a weight overhead with the use of the arm to a lockout position with a little bit of assistance from the legs by performing a very slight knee bend(squat) to generate momentum in order to allow the arm to work less to get the weight up. This is great when the shoulder and arm is pre-fatigued.

Jerk or Push Jerk is moving a weight overhead with the use of the arm to a lockout position with a much more leg assistance by performing a coordinated double knee bend(squat) to generate a lot of momentum in order to allow the arm to work less to get the weight up. The Jerk is great for overall strength and core connectivity in synergy within your body. Combine the Clean and Jerk for both push & pull in one movement. This is the ultimate in strength training.

Telegraph Pass Trail- 102108

I went on one of my favorite hikes the other day at South Mountain and it was amazing. I found a new parking spot that saves me 15 minutes getting there. When I arrived I put in my iPod and started running. The new parking spot provides me with almost a good mile of running before the incline. I ran to the first step like area and then began my trek upward. This trail always provides a great leg workout. On my way down I ran the same distance back to where I started placing the finishing touches on what ended up being a really great time.