Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: world's toughest mudder

Weekly Newsletter

Hey Everyone

September is winding down, as this is my last weekly newsletter of the month. Unbelievable!

That also means that, as of this Saturday coming up (28th), I only have 7 weeks until the World's Toughest Mudder!...

I want to thank everyone for their support after last week's rant. I never intended for it to be a pity party on my behalf, just wanted to share with all of you the time and effort I put into helping others. I received such an amazing outpouring of support in return, definitely picking my head back up and reminding me that I have some amazing team members, as well as reminding me how many great people I already get to interact with!

Just a quick reminder. I am not giving up Coaching, in fact, I plan on being a Beachbody Coach for a long time! I just plan on taking a step back from a lot of the services I provide, and focusing more on my own team members/Coaches and helping the people that truly want to be helped.

A real quick update on the exciting developments/news stories from this past week:

1. In case you haven't heard, P90X3 is coming out on December 10th 2013. There are plenty of other details that have been released, including a brand-new video. You can find all of the new information on my website.

2. Beachbody has announced new Shakeology options. Both of these options have been highly-requested. First, you can now order Shakeology "Taste Samplers", which is a 4-pack of Shakeology samples: 2 chocolate, 1 vanilla, 1 green berry. Keep in mind that they limit just 1 sampler pack per customer. Second, you can now order chocolate/vanilla combo packs. Keep in mind that these packs are 24 pouches of the individually-packed samples. I prefer the 30-serving bags as the value is better, but if you wish to have more variety in your life, this option is now available. Also great for Coaches who wish to keep these 2 popular flavours in stock to hand out to customers.

3. The latest P90X University course is now available: The Science of P90X - Circuit Training

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life

 





Weekly Newsletter

Hey Everybody

Well, summer is over. Some of you have either returned to school, or have kids/relatives who have returned to school. Even if you haven't returned to school, your workplace probably has that 'different' feel to it as summer is over and productivity is no doubt picking up after the "dog days of summer"!

Many of you may have either taken the entire summer off from a regimented exercise program, or have drastically altered your schedule based on holidays or just plain old lack of interest.

With the start of September comes a few different things. First of all, routines are starting to take shape. Either you are falling back into a routine that you have followed previously, or you have taken up a new routine based on a new school year/job/etc.

Secondly, we are just a few months away from the holiday season, and therefore the final march to the end of the year. I know it is crazy to think, but in just under 4 months, we will be kissing 2013 goodbye forever!

Not to fret, however. You still have time to fulfill some of the promises you made to yourself for this year, or make some promises now and finish the year off with a bang. Many of the fitness programs that Beachbody sells are based on a 13-week schedule (or shorter) which means that you have time (if you act now) to get started on a program that will finish your year off strong. I, along with others in our Challenge Group have the tools and motivation to get you there.

I always say to all of my clients, "I can only show you the door, you have to walk through it!"

This week's topic of interest:

1. Beachbody has announced their September promotion

This week's blogs:

Weekly Fitness Minute - P90X University
 
P90X University - The History of P90X
 
World's Toughest Mudder Training Progress
 
Healing and Recovery

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





World's Toughest Mudder Training Progress

Borat_Great_Success.jpg

Well, Phase 1 of my World's Toughest Mudder training is in the books. Phase 1 was a great success, in my opinion as I accomplished exactly what I wanted to over the past 4 weeks.  I saw some great strength gains, increased my muscle mass, and maybe most importantly, gained some weight as well (+8lbs).

The next 2 phases are going to be pretty taxing on my body, so I wanted to make sure that my muscles, tendons, and ligaments are all as strong as they can be before I push them through their paces with my performance training. 

I like to refer to muscles right now as "big, slow, and dumb". Nothing against big, strong, muscular guys (and girls), but the size of your muscle(s) has virtually no direct correlation to how well it can perform. In fact, when training for an event like WTM, and running for hours upon hours, you don't want to be carrying around any more weight than what is absolutely necessary.

So why exactly did I want to try and gain weight during my very first phase of training? 

I have a hard enough time keeping weight and/or muscle mass on my frame as it is. I consider myself to be a "hardgainer", so by improving my athletic performance, and running as much as I will be in the coming weeks/months, I need to start off high as my weight will no doubt drop, regardless of how hard I try to keep my weight up.

Secondly, by increasing my muscular size now, my muscles then have a greater propensity to become stronger and perform better. I have made my muscles and connective tissues strong, I will now spend the next couple of months transitioning them from being not only strong, but resilient, athletic, and able to endure longer periods of work (i.e. endurance).

I am enjoying my transition week now, as I improve my coordination, balance, and core strength, then I can work on making my body as dynamic as possible...stay tuned for more! 





Weekly Newsletter

Hey Everyone

Wow, not sure if it is as cool where you are as it is here in Southern Ontario, but it feels more like September rather than August out there!

How is everyone doing with your health/fitness goals? You know you can reach me at any time with any questions/comments/concerns you may have!

I am personally half-way done the 2nd week of my World's Toughest Mudder training. Things are progressing nicely, as I am making some improvements and eating like a total Beast. I am currently in a mass phase with the goal of trying to put on as much muscle in 4 weeks as possible.

In case you haven't seen, my basement/home gym/mancave is also coming along nicely. I am nearly done drywalling! I will be working out in a finished basement in no time!

This week's topics of interest:

1. A friendly reminder on Beachbody's August promotions: I know it seems early to be thinking about the holiday season, but maybe you should considering there are not one, not two, but THREE Challenge Packs on sale this month! You could buy the Shakeology to keep for yourself and give the workout program away as a gift (if you wish)! With the kind of savings involved here, you don't want to miss these sales. You can get Body Beast ($160)TurboFire ($160), or Focus T25 ($180) for great deals until the end of the month.

2. There are a lot of expenses involved in the lead-up to World's Toughest Mudder, not to mention the event itself. Training costs, gear, travel, lodging, food, etc. All of these expenses can add up, so if you are interested in throwing a few bucks my way to help me pay for this event, it would be greatly appreciated. Also, if the company you work for, or know of a company that would be willing to sponsor me, that would be a great help as well.

This week's blogs:

Weekly Fitness Minute
 
Pre vs. Post-Workout Creating Supplementation
 
Shaun T's Focus T25 Beta Speed 2.0
 
Intermittent Fasting Q&A Follow-Up

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





Weekly Newsletter

Hey Everybody

I hope all is well! I officially kicked off my World's Toughest Mudder training the other day, so as I type this I am feeling extremely stiff/sore/tired. The perfect sign that training is new and going well!

Lots to cover this week, so here goes:

1. Probably the biggest announcement of the week (at least in my opinion) has been the official (or unofficial) announcement that P90X3 will be coming this winter! I am proud to say that I was one of the very first people online (from what I can tell) who brought this news to all of you. I was so quick on the draw, in fact, that Beachbody had initially asked me to remove the teaser trailer from my YouTube channel. I am guessing because I was getting more hits than their official P90X3 splash page! Anyways, check out this link for all of the latest P90X3 news. Not a lot is known as of yet, but you know I will share any and all information with all of you as I hear anything!

2. Unbeknownst to me, Beachbody has extended the Focus T25 Challenge Pack promotion until the end of August. So, until August 31st, you can get the Focus T25 Challenge Pack for just $180!

3. Beachbody's August promotion is not just one, but two Challenge Packs on sale! You can get either the TurboFire or Body Beast (with Shakeology, not the supplements) Challenge Packs for just $160! Considering Shakeology retails for $130, you are getting a program for just $30. Not only that, but if any of you are considering becoming a Coach, then Beachbody will also waive your Coach sign up fee ($40 value) if you purchase a Challenge Pack.

4. Since I am heading back to World's Toughest Mudder, I am asking (like I did last year) for any sponsorships or personal donations to help cover the costs of my training, travel and gear for the event. I spend a lot of my free time to provide a service to all of you (Coaching) for little to no cost to you, so if you would be so gracious to help me out with my trip to WTM that would be great. Better yet, purchase a program, Shakeology, or Challenge Pack, as you get something in return and I get the commission to help pay for my trip to New Jersey!

5. My latest shipments of Vanilla and Chocolate Shakeology samples have arrived, so if you wish to request a sample, or purchase a 10-pack, now would be the time to do so. I have Vanilla, Chocolate, and Greenberry on hand, so the choice is yours! The 10-packs have been a huge hit for a number of reasons. Not only do you get a better 'feel' for the product, but by asking you to help me cover the costs (I do not profit on these at all), but you can also try out more than one flavour before purchasing.

This week's blogs:

Weekly Fitness Minute - P90X3
 
The most liked/disliked P90X cast members
 
Patrick has lost over 200lbs!
 
Shaun T's Focus T25 Beta Core Cardio

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





Weekly Newsletter

Hey Everybody

Welcome to the last day of July! Not only are we well past the half-way point of the year, but we are also heading into month 8. Considering I am heading to World's Toughest Mudder on November 16th, I better get training ;-)

Speaking of which, I am still in my off week prior to jumping into my training, which starts this Sunday August 4th. I was originally planning on starting Monday, but I have a wedding to attend on the 16th, so my schedule just lines up better if I start Sunday. Not only that, but this week off is going well. So well, in fact, that I am already getting that itch to get back to training!

This week's topics of interest:

1. If you are reading this on Wednesday July 31st, then today is your LAST day to take advantage of Beachbody's Focus T25 Challenge Pack sale. You can pick up the Challenge Pack for an all-time low price of $180, which is over $90 in savings. Get it today before it goes back up to its original price of $220!

2. If you are still looking for an accountability group, make sure to stop by and join our Team Fitness for Life group. For those of you who are already in the group, but don't post regularly, make sure to jump in and join the conversation. It is incredibly motivating and inspiring to keep pressing play.

3. Just the other day I announced the launch of my on-location personal training options on my website. There are 2 options to choose from if you live in Southern Ontario. First, I have Standard Personal Training Services for individuals or groupsSecondly, if you are interested in "test driving" a Beachbody product, then I can come to your home or business and lead you through a Beachbody workout, helping correct you for form and ensure that you get the most out of your workout.

This week's blogs:

Weekly Fitness Minute
 
Confession Time...
 
World's Toughest Mudder Training Volume 3
 
How much money can you make as a Beachbody Coach?

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

-- 

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





World's Toughest Mudder Training Volume 3

Well, here we go again! Some things have changed since Volume 2 of my training schedule.

Phase 1 - Hypertrophy/Strength

Phase 1 will be all about gaining some size and strength, not to mention putting on some weight! I will be doing a LOT of training over the next couple of months, so I will want to up my weight a bit before it (naturally) starts to fall back down again.

August 4 - August 31
Body Beast Build: Chest/Tris + 20/12 Abs
Body Beast Build: Legs
Body Beast Build: Shoulders
Body Beast Build: Back/Bis + 20/12 Abs
 5km/6km/8km/5km Run
Strength Training (more info below)
Off
 
Week 5 (Recovery/Transition): September 1 - September 7
Off
P90X2 X2 Core
10km Run
Yoga
P90X2 X2 Total Body
Off
8km Run

*Strength Routine
This will consist of 3 compound exercises, done "5x5" (5 sets of 5 repetitions). This will include: Squats, Bench Press, and Barbell Row
 
Phase 2 - Performance
As the title implies, this phase will be all about taking my size/strength gains from Phase 1 and transitioning my muscles to perform better. This means making them less injury-prone, as well as increasing their endurance capabilities. Recovery time is just as important as training time here, as I want to allow my body full recovery after each intense training session!

September 8 - October 5
3x5 Bench Press + P90X2 Chest, Back, and Balance
3x5 Squat + P90X2 P.A.P. Lower
X2 Ab Ripper + Stretch
Off
3x5 Deadlift + X2 Base + Back
3x5 Overhead Press + P90X2 Balance & Power + 20/12 Abs
8km/10km/14km/12km Run
 
Week 10 (Recovery/Transition): October 6 - October 13
Off
P90X2 X2 Core
12km Run
Yoga
P90X2 X2 Total Body
Off
17km Run
Off

Phase 3 - Polish
Also as the name implies, phase 3 is all about taking my performance from phase 2 and adding that last little bit of strength/endurance and also mentally preparing the event ahead! 
 
October 14 - November 10
3x5 Bench Press + 30/15
10km/12km/14km/12km Run
3x5 Squat + X2 Base & Back
X2 Ab Ripper + Stretch
3x5 Overhead Press + X2 Total Body (no pull-ups)
22km/27km/32km/10km Run
Off
 
Week 13 (final recovery): November 11 - November 17
Yoga
Off
Yoga
Off
Travel Day
World's Toughest Mudder 2013!

 





Weekly Newsletter

Hey Everybody

I trust you are all doing well and progressing towards your health/fitness goals. A bit of a crappy week for me as I have been dealing with a few aches/pains that I am trying to get rid of before I dive head-first into my World's Toughest Mudder training. I am taking some time off from my strength training, but I am still pressing play with Focus T25. I really am enjoying the program, as it is keeping me sane, allowing me to workout, yet it is mostly lower-body focused (at least for now) so that I can allow my right elbow to heal.

Just a head's up for those of you interested, I am still mulling over what my plans are going to be, but I am quite certain that I am going to shorten the Alpha Phase by 1 week and jump into the Beta Phase starting Monday, so keep an eye out for my video blogs as I start the Beta Phase!

This week's topics of interest:

1. I have had some tremendous interest for my Shakeology 10-Packs. These offer a terrific opportunity to try Shakeology (and more than one flavour if you're interested) for a longer duration than just 1 sample. I do ask that you pay $50 for these 10-packs, but I promise you that I am not profiting from these at all, just trying to re-coup my costs. The goal here is to allow all of you a chance to get a better feel for the product!

2. For those of you who haven't joined, make sure to check out our Facebook accountability/Challenge group Team Fitness for Life. This group is filled with amazing inspiring people who help motivate and encourage each other to stay active. Research has shown that most people thrive in a "group setting", and although we all choose to workout at home (on our own), this group offers a great chance for that camaraderie.

3. Just a quick reminder that the Focus T25 Challenge Pack is still on sale for $180 until the end of July. This is a savings of over $90! Keep in mind that you can cancel your Shakeology or change flavours at ANY time, penalty-free.

4. I received some of the photos from my Body Beast testimonial photo shoot I had while I was in Vegas. To see them, head on over to my Facebook Page.

This week's blogs:

Weekly Fitness Minute Episode 3
 
How Did I Get My Body Beast Results?
 
Beachbody's Focus T25 Day 19: Core Speed
 
Dan's Fitness Journey

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





Weekly Newsletter

Hey Everybody

I just want to discuss the topic of Shakeology samples really quick because I have had a few questions from some of you.

Why do I offer free Shakeology samples?

Crazy right? I spend $6-7 per serving, straight out of my own pocket to send samples out to anyone interested. Why do I do this? Well, to be honest, I do so because I wish to share it with as many people as possible. I am more than willing to fork out the dough to help all of you discover this product. Having said that, I don't do this just so that you can "see what it tastes like"...

When I first signed up to be a Coach back on October 1st 2012, I didn't sign up for Shakeology right away. I was skeptical about the product because of how "sleazy" a lot of Beachbody Coaches can be - let's be honest here!

What finally sparked me to give it a try was because I had my World's Toughest Mudder coming up in November, so I figured it could help aid my recovery from training, as well as improve my energy levels (if was as good as advertised). Now that I have been taking it since the beginning of November, I refuse to give it up!

I truly, honestly believe in this product. So much so, that I now have my mom taking it, my sister taking it, and I am actively trying to get my brother and dad to take it too.

The tough part in all of this, is trying to get someone to appreciate how great of a product is with just one taste (some of you have had more than one sample mind you!).

What I ask out of many of you is this, if I have sent you a sample and you at least somewhat like the flavour (not even LOVE it), be honest with yourself and try a month's supply. Beachbody has a "bottom of the bag guarantee" so if you honestly don't feel any different by the end of the 30 days, you can get a full refund...even if the bag is empty (hence the name of the guarantee!). Beachbody is that confident in their product that they are willing to let you drink down the entire bag and STILL give you your money back if you desire...quite a statement in my opinion!

Buy a bag, take Shakeology every. single. day. for 30 straight days, replacing one meal or snack a day with it, exercise for at least 30 minutes every day for those 30 days, and honestly let me know how you feel after 30 days!

As for the flavour, I have a Coach on my team who admitted to me that he did not like the taste of Shakeology when he first started, but not he can't go without it. Just keep that in mind as well.

If you have any questions/comments/concerns surrounding Shakeology, e-mail me!

This week's topics of interest:

1. Focus T25 has been such a HUGE hit that Beachbody is extending free shipping until July 28th! Challenge Pack is also on sale for $180 (over $70 savings) until the end of July. Message me for further details.

2. Focus T25 Challenge Pack is still on sale for $180 until the end of July (over $90 savings).

This week's blogs:

Weekly Fitness Minute Episode 2 - False Promises

My Fitness Journey (so far)...

Beachbody's Body Beast Bulk: Shoulders Review

Beachbody's Body Beast Beast: Total Body Review

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a fantastic week!

-- 

Tyler Robbins
 Independent Team Beachbody Coach
 
tylerrobbinsfitness.com
 
Facebook
 
Twitter
 
Youtube
 
Instagram
 
2013 Challenge Group - Team Fitness for Life





My Fitness Journey (so far)...

I have been blogging and vlogging for a few years now, with many of you following me throughout, but I have also had a lot of you just recently stumble upon either my website, Facebook page, or Youtube Channel. A lot of people don't realize the fitness journey that I have been taking (thus far), so I figured I would give a refresher course as to where I am coming from, where I currently stand, and where I am currently heading!

I guess you could say that I have not been your traditional "Beachbody transformation success story", as I have never been one to need to lose a lot of weight. Growing up, I was always an active kid. Consistently, every summer I would play rep (competitive) soccer, and then in the winter I would play rep  (competitive) hockey. My diet wasn't the greatest growing up, but I was a naturally skinny kid (nicknamed "skin and bones" by my family) and was active all the time, so if anything, I struggled to keep my weight up.

Holidays January 2006

Holidays January 2006

My love and passion for soccer ended up taking me College, as I earned a scholarship to play NAIA Division 2 soccer. At College, I graduate in 3 years (2003-2006), earning my B.Sc. in Biochemistry: Pre-Medical. Playing Varsity soccer was not entirely successful, as I had to sit out my 2nd season with a debilitating back injury that ended up requiring surgery (December 2004). I worked hard to re-hab in the off-season, and returned for my 3rd, and final season, but soon after graduation, I started developing some pretty bad habits.

I never really worried about working out when I was younger, as playing sports naturally kept me active. Once I graduated and settled into a full-time job, my exercising definitely took a back seat, not to mention some bad eating and drinking habits. I ended up out of shape and not happy with my lifestyle.

P90XLogo_hi_res.jpg

My poor lifestyle choices even lead to some pretty bad bouts of depression and anxiety! That moment clicked, when I realized that I could not keep continuing on my current path, so one morning, like so many others, I saw the infomercial for P90X!

September 2009

September 2009

When I first started P90X, I was totally and completely baffled by how "out of shape" I actually was. I always assumed that I was in shape, and a decent athlete, so I really didn't think that a home workout program would be this challenging! I worked hard at the program and made it through a few rounds, but my diet was certainly lacking.  Although I was in pretty decent shape, and was playing in a men's league competitive soccer, I didn't look the way I wanted to, and knew that there was something else that I needed to change besides just working out. I needed to start focusing on my diet, as that was just as much of a contributing factor, of not more so than exercise alone!

September 2010

September 2010

The P90X workouts started getting easier, and I was definitely improving. I went from being able to barely eek out 5 chin-ups in one set to cranking out 8+ every set during a workout. I was feeling good about myself, but still not looking the greatest.

I was starting to realize the importance of fuelling m body though. I started to make the connection between nutrition to perform, look, and feel better rather than to just fill my gut. In the mean time, I was growing my Beachbody workout library. By the end of 2010, I was starting to collect Tony Horton's One on One Series, as well as use the P90X+ series. I also competed my first ever half marathon in October 2010!

In 2011 I did Shaun T's Insanity series followed by Insanity: The Asylum (see my final results video here).

Throughout 2011, I dabbled with various hybrids, also training for Warrior Dash (July 2011), and then my 2nd half marathon in October 2011.

In December 2011, after my son Evan was born, I stumbled upon the promotional video for the World's Toughest Mudder from just a few weeks prior. I immediately knew that this was what I wanted to do next year!

February 2012 (post-P90X2)

February 2012 (post-P90X2)

A week after my son was born, my copy of P90X2 arrived, and I jumped into that program right away. P90X2 quickly became one of my favourite programs from Beachbody, due to the immense amount of thought and science that they put into it. I knew that this (P90X2) would be a great tool for me to use in my training goals to reach the World's Toughest Mudder in 2012.

August 2012, just a few days prior to Tough Mudder Toronto

August 2012, just a few days prior to Tough Mudder Toronto

I signed up for Tough Mudder Toronto, to compete in August 2012, and immediately began training it. I also competed in my 2nd Warrior Dash in July 2012, as a sort of lead-up to Tough Mudder. In the back of my mind, I knew I wanted to qualify for the World's Toughest Mudder by finishing in the top 5% of the participants, so I trained hard throughout 2012 in order to qualify. 

My goal was achieved when I received word from Tough Mudder Headquarters that I did in fact qualify for the World's Toughest Mudder!

There was no time to rest after I returned from Tough Mudder Toronto, as I almost immediately jumped into training to 'bridge' my fitness between Tough Mudder Toronto to the World's Toughest Mudder which was taking place in November. 

December 2012, following World's Toughest Mudder

December 2012, following World's Toughest Mudder

My training went well, although there was a lot of endurance training, and I lost more weight than what I had anticipated. I went on to compete at the World's Toughest Mudder 2012 and came home ready for my new goals.

November was also the month that I began taking Shakeology.  I will be honest, I was pretty skeptical of Shakeology before I started it. I have always been a fan of Beachbody and their products, but I got so sick and tired of so many different Coaches literally trying to pour the stuff down my throat!

When I became a Beachbody Coach myself on October 1st 2012, I didn't even sign up for Shakeology at that time. But after a month, I realized that there was no point bad-mouthing the product unless I gave it a good, honest, 30-day sample. I haven't turned back since! 

Since I had lost quite a bit of weight during my WTM training, as well as at the event itself, the timing to start Beachbody's program Body Beast, along with using Shakeology as a nutritional aide, could not have been better! 

Thinking back to when I was younger, I have always been naturally skinny, so I was really looking forward to a program like Body Beast to see what kind of results (if any) I could get with it. I became a huge fan of the program right away, and, well...I think the results will do all of the talking!

After I completed Body Beast, I have played around with a few different modifications to the program, and have recently started my own strength training program, combined with Shaun T's latest program Focus T25!

I go back and look at how far I have come over these past few years. Not only have I changed my physical appearance a few times, but I have also changed mentally. I now see exercise as not only a way to 'treat' myself, but to also challenge myself and to compete! I enjoy feeling good, looking good, and challenging myself in new ways possible. I hope that I encourage and inspire all of you to go out and do the same!

September 2009 - 180lbs.

September 2009 - 180lbs.

June 2013 - 176lbs.

June 2013 - 176lbs.





World's Toughest Mudder Training Volume 2

Well that didn't take long did it? I haven't even started my training program and already I am making adjustments! 

I have just returned from the Beachbody Coach Summit in Las Vegas, and the hype surrounding Shaun T's newest program - Focus T25, has me itching to give it a shot, so i will! 

Starting today (June 24th), I will be supplementing Focus T25 with my Strength Training. The only real adjustment to my schedule is that I will be lengthening my strength phases slightly, and removing the Body Beast phase.

Since the workouts are only 25mins in length, they shouldn't hinder my strength gains too much. I will also be pushing my runs to Saturdays, so even though the Focus T25 schedule is 5 days long with a "double" on Fridays, I will only be doing 1 Focus T25 workout on Friday, but adding a run on the 6th day. 

Take a look: 

Alpha Strength Phase - June 24 - July 20 

24 - Strength Workout 1 & T25 Cardio
25 - T25 Speed 1.0
26 - Strength Workout 2 & T25 Total Body Circuit
27 - T25 Ab Intervals
28 - Strength Workout 3 & T25 Lower Focus
29 - 5km Run
30 - Off
 
1 - Strength Workout 4 & T25 Cardio
2 - T25 Total Body Circuit
3 - Strength Workout 1 & T25 Speed 1.0
4 - T25 Cardio
5 - Strength Workout 2 & T25 Ab Intervals
6 - 5km Run
7 - Off
 
8 - Strength Workout 3 & T25 Total Body Circuit
9 - T25 Speed 1.0
10 - Strength Workout 4 & T25 Lower Focus
11 - T25 Cardio
12 - Strength Workout 1 & T25 Ab Intervals
13 - 5km Run
14 - Off
 
15 - Strength Workout 2 & T25 Cardio
16 - T25 Total Body Circuit
17 - Strength Workout 3 & T25 Lower Focus
18 - T25 Total Body Circuit
19 - Strength Workout 4 & T25 Ab Intervals
20 - 5km Run
21 - Off

No Weights Recovery - July 22 - July 28

22 - T25 Total Body Circuit
23 - T25 Ab Intervals
24 - T25 Total Body Circuit
25 - T25 Cardio
26 - T25 Lower Focus
27 - 5km Run
28 - Off

Beta Strength Phase - July 29 - August 31

29 - Strength Workout 1 & T25 Core Cardio
30 - T25 Speed 2.0
31 - Strength Workout 2 & T25 Rip'T Circuit
1 - T25 Dynamic Core
2 - Strength Workout 3 & T25 Core Cardio
3 - 5km Run
4 - Off

5 - Strength Workout 4 & T25 Dynamic Core
6 - T25 Core Cardio
7 - Strength Workout 1 & T25 Rip'T Circuit
8 - T25 Upper Focus
9 - Strength Workout 2 & T25 Speed 2.0
10 - 5km Run
11 - Off

12 - Strength Workout 3 & T25 Core Cardio
13 - T25 Upper Focus
14 - Strength Workout 4 & T25 Speed 2.0
15 - T25 Rip'T Circuit
16 - Strength Workout 1 & T25 Dynamic Core
17 - Off
18 - 6km Run

19 - Strength Workout 2 & T25 Rip'T Circuit
20 - T25 Dynamic Core
21 - Strength Workout 3 & T25 Core Cardio
22 - T25 Dynamic Core
23 - Strength Workout 4 & T25 Upper Focus
24 - 8km Run
25 - Off
 
 No Weights Recovery Week - August 26 - September 1

26 - T25 Rip'T Circuit
27 - T25 Core Cardio
28 - T25 Rip'T Circuit
29 - T25 Dynamic Core
30 - T25 Speed 2.0
31 - 5km Run
1 - Off
 
 Transition Week - September 2 - September 7

2 - X2 Core
3 - 10km Run
4 - Yoga
5 - X2 Total Body
6 - Off
7 - 8km Run
8 - Off

Performance Phase - September 8 - October 5

S - Recovery
M - *bonus* 3x5 Bench Press - X2 Chest, Back, and Balance
T - *bonus* 3x5 Back Squat - P.A.P. Lower
W - Recovery
Th - *bonus* 1x5 Deadlift - X2 Base & Back
F - *bonus* 3x5 Overhead Press - X2 Balance & Power
S - 8km, 10km, 14km, 12km Run

Recovery Week 4 - October 6 - October 12 

S - Recovery
M - Yoga
T - X2 Core
W - 10km Run
Th - X2 Total Body
F - Recovery
S - 17km Run

 Polish/Focus Phase - October 13 - November 9

S - Recovery
M - *bonus* 3x5 Bench Press - 30/15
T - 10km, 12km, 14km, 12km Run
W - *bonus* 3x5 Back Squat - X2 Base & Back
Th - Recovery
F - *bonus* 3x5 Overhead Press - X2 Total Body (core moves in place of Pull-Ups)
S - 22km, 27km, 32km, 10km Run

 Recovery Week 5 - November 10 - November 15

S - Recovery
M - 30/15
T - Yoga
W - Recovery
Th - Recovery
F - Travel Day

World's Toughest Mudder - November 16, 17 2013! 





Atrial Flutter Follow-Up

Just a quick follow-up to "My Unusual Heart..." blog from a little while ago. If you haven't been keeping up-to-date with my heart condition you can read all about it here

Anyways, I went and saw yet another specialist on Friday June 14th regarding my "atrial flutter". The main purpose of this visit was to discuss the pros/cons/implications of having a procedure known as "ablation" done.

Basically, with atrial flutter, I have some muscle fibers in the left atrium of my heart that, at times, receives some misinformation and decides to add extra beats. This can cause a misfiring, or 'flutter' of my heart, causing a sensation in my chest akin to someone 'flip-flopping' my heart. It is not painful, or uncomfortable by any means, but I definitely notice it, so I have had every heart test known to man done to make sure things keep on ticking according to plan.

Well, as I have been told by many before Friday's appointment, the heart is a funny organ, and does funny things like this from time to time. This atrial flutter is not directly detrimental to my health, and poses no serious threat, but if the condition worsens, or causes me any problems, I will have to have an ablation done anyways. 

When I first left his office on Friday, I had left it that I would follow-up in 6 months or so to see if my condition has worsened (i.e. symptoms more frequent) or not. After spending the weekend to think about it, I have decided to go ahead with the treatment, and am awaiting a booking to have my ablation done.

The ablation procedure is not entirely worrisome to me, in fact it sounds like it is a very safe and effective procedure. I have been told by the doc that the procedure takes just an hour or two, and the only down time I will have is for a few days afterwards I will not be allowed to lift anything too heavy so that I do not re-open the point of entry near my groin.

I am hoping to schedule my procedure to time it with an upcoming "recovery" or "off" week from my World's Toughest Mudder Training so that I can allow my wound to heal prior to jumping back into my crazy training. 

If any of you experience any weird symptoms with your heart, go talk to somebody about it. It is always  better to get things checked out. If you have any questions/comments/concerns regarding this, comment below, or e-mail me. I love hearing from all of you!





World's Toughest Mudder Training Volume 1

Well, here we go. Here is my World's Toughest Mudder training schedule. I have this listed as "Volume 1" because based on my training schedule last year, I will probably make modifications along the way as I assess my training status and progress. 

The keys/changes this year, when comparing to last year's training is that I will be training less about "performance" and more about strength and endurance. I don't need to get around the course in record pace, I just need to be prepared to endure the length of the event as well as the inevitable pain that will come with it.

Training will consist of lots of strength training as well as lots of recovery. This should allow my muscles, ligaments, connective tissues, and joints to toughen up, but also allow sufficient recovery. 

Some of my longer 'runs' may end up being a combination of walking and running. Again, I am training my body to be used to traveling long distances, not necessarily in a quick amount of time. 

My diet will mostly be eat-as-I-feel. I lead a pretty healthy lifestyle to begin with, and the last thing I need is to be cranky and running low on calories, so I will not be restricting myself on what I am eating. That does not mean, however, that I will be stopping by Pizza Hut for an all-you-can-eat cheesy bread lunch... 

During my "Strength" and "Hypertrophy" phases, I will be attempting to pack on some muscle, so I will more than likely be intaking more calories than normal during those stages, but again, I will be keeping things relatively clean so that I don't turn into a giant turd. My "Performance" and "Polish/Focus" phases will be weight-maintenance with the calories, with a slight increase just before WTM to put on a little bit of body fat, which should help me sustain energy at the event.

For those of you who workout to try and look good for others, this plan is obviously not for you. 

The schedule below will make more sense to you if you refer to my "Starting Strength" post from the other day. It explains my strength workouts.

"Recovery" days will consist of either yoga, stretching, foam rolling, a combination of the above, or nothing at all. All depending on time available.

During the "Performance" and "Polish/Focus" phases, I will be using a bonus strength set at the beginning of the workout (listed). The goal here is to maintain strength on the compound lifts used during the strength phases. 

Not listed below are bonus runs. There will be those days when I just feel like heading out for a run, when my energy levels are high, and I have time, so I will head out for a run based on the distance/time I feel like at the time. These will more often than not be in the evenings, acting as a double workout for that particular day. 

The schedule:

Strength Phase 1 - June 24 - July 13 

M - Workout 1, 2, 1
T - 5km Run
W - Workout 2, 1, 2
Th - Core Day
F - Workout 1, 2, 1
S - Recovery
S - Recovery

Recovery Week 1 - July 14 - July 20

S - Yoga
M - Insanity Plyo Cardio Circuit
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

 Hypertrophy Phase - July 21 - August 10

S - Body Beast Build: Chest/Tris + Abs
M - Body Beast Build: Legs
T - Recovery
W - Body Beast Build: Shoulders + Abs
Th - Body Beast Build: Back/Bis
F - 5km Run
S - Recovery

Recovery Week 2 - August 11 - August 17 

S - Yoga
M - Insanity Pure Cardio
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

Strength Phase 2 - August 18 - September 7 

S - 6km, 8km, 10km Run
M - Workout 2, 1, 2
T - P90X+ Abs/Core Plus
W - Workout 1, 2, 1
Th - 5km Run
F - Workout 2, 1, 2
S - Recovery

 Recovery Week 3 - September 8 - September 14

S - 8km Run
M - Yoga
T - X2 Core
W - Recovery
Th - X2 Total Body
F - Recovery
S - 8km Run

Performance Phase - September 15 - October 12

S - Recovery
M - *bonus* 3x5 Bench Press - X2 Chest, Back, and Balance
T - *bonus* 3x5 Back Squat - P.A.P. Lower
W - Recovery
Th - *bonus* 1x5 Deadlift - X2 Base & Back
F - *bonus* 3x5 Overhead Press - X2 Balance & Power
S - 10km, 14km, 12km, 17km Run

Recovery Week 4 - October 13 - October 19 

S - Recovery
M - Yoga
T - X2 Core
W - 10km Run
Th - X2 Total Body
F - Recovery
S - 22km Run

 Polish/Focus Phase - October 20 - November 9

S - Recovery
M - *bonus* 3x5 Bench Press - 30/15
T - 12km, 14km, 12km Run
W - *bonus* 3x5 Back Squat - X2 Base & Back
Th - Recovery
F - *bonus* 3x5 Overhead Press - X2 Total Body (core moves in place of Pull-Ups)
S - 27km, 32km, 10km Run

 Recovery Week 5 - November 10 - November 15

S - Recovery
M - 30/15
T - Yoga
W - Recovery
Th - Recovery
F - Travel Day

World's Toughest Mudder - November 16, 17 2013!

 





Weekly Newsletter

Hello Everyone

How is everyone doing with their health and fitness goals? Did you know that the first official day of summer is right around the corner? Think back to the number of times in previous years where you covered yourself up at the beach or the pool because you were self conscious about your body. How many more times are you going to do that before you finally make a change?

I am not one who thinks that people should diet/exercise for cosmetic reasons (alone), because striving for "perfection" is unattainable. However, I feel that by gaining confidence in yourself and enjoying the body that you are in does WONDERS for how you feel and carry yourself.

Anyways, on to this week's topics:

1. For those of you who are still not aware, I will be attending the World's Toughest Mudder again this year. Tough Mudder actually recently released an AWESOME promotional video for the event, that I feel really captures the spirit/feeling of the day. Anyways, last year, I had an amazing display of support from many of you who stepped forward and sponsored me for the event so that I could help recover some of the costs associated with competing in an event like this. Although I have some of the equipment needed for this event from last year, I still have some costs that I need to cover, so if any of you are gracious enough to sponsor me, any little bit counts, and I will be forever grateful!

2. There are just a few weeks left in the month to take advantage of the Les Mills Combat Challenge Pack promotion this month. The CP is priced at just $140, which is over $70 savings if you were to purchase the program/Shakeology separately. Not only that, but if you have been thinking about becoming a Coach, don't forget that anyone who purchases a Challenge Pack has the option to upgrade to "Coach" status for free ($40 value), pushing your savings to over $110!

3. Next Wednesday June 19th, I will be heading to Las Vegas for this year's Beachbody Coach Summit. Keep an eye out on my social media sites, as well as my blog (all links below) for any news/tidbits that I gather while I am there. I will be doing my best to post as often as I can with all the cool news and all things Beachbody!

4. Keep an eye out for Monday's blog, as I will be posting version 1 of my World's Toughest Mudder training schedule.

5. Word on the street is that Focus T25 will be available to Beachbody Coaches (who are not attending Summit) on Monday June 24th. No date yet (that I know of) for regular customers. If you are interested in Coaching, let me know!

This week's blogs:

Body Beast Testimonial in Las Vegas
My Future Plans - Starting Strength
What is the best "diet" to follow?
Lust...

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2013 Challenge Group - Team Fitness for Life

 





Lust...

Wikipedia defines lust: 

Lust is a powerful psychological feeling producing intense wanting for an object, or circumstance fulfilling a it.

I have to admit. I have been lusting  over the World's Toughest Mudder since I was leaving the parking lot last year. I just knew  that I wanted to go back. There is something to inherently human about seeing what your body and mind is made of.

Heading to bed the other night, I told my wife about how I just cannot stop thinking about it. This event has planted a seed deep inside of my brain, and until November 16th when I cross that start line again, I will continue to lust over it.

Now, the trick will be to bottle up this passion and enthusiasm for the event, and use it as fuel to get me through my intense training sessions coming in the upcoming months (more on that soon). 





Weekly Newsletter

Hey Everyone

I am back from vacation in Jamaica. I had a wonderful time with my wife and son. I took the entire week off from exercise, ate like I was on vacation, and loved every minute of it, especially considering that this will be my only week off until after World's Toughest Mudder in November!

I am back now, though, so it is time to get back to the grind, especially since I have received word from Beachbody that I will be interviewing for a Body Beast testimonial while I am at Summit in June (more details below).

This week's topics (real short list):

1. As I stated above, the Thursday I am in Vegas (June 20th), I will be meeting with Beachbody staffers for a "Green Screen Interview" with photos following. This means that I have 2 weeks to shed some of this vacation weight and get as ripped as I possibly can. I had lots of cheat meals while on vacation, but I think that 2 weeks of straight dedication should be just fine in getting as ripped as I can.

2. Great news from Beachbody. During the month of June, the LES MILLS COMBAT Challenge Pack is just $140, which is a savings of over $70 if you were to purchase these items separately.

This week's blogs:

Tough Mudder Tactics: Balls to the Wall
Tough Mudder Tactics: Smoke Chute
Tough Mudder Tactics: Cage Crawl
Strength and Conditioning Tips
Proprioceptive Neuromuscular Facilitation (PNF) Stretching

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2013 Challenge Group - Team Fitness for Life





Tough Mudder Tactics: Balls to the Wall

balls to the wall.jpg

I took part in my third Tough Mudder event (Tough Mudder Toronto) on Saturday May 11th 2013 at Mount Saint Louis Moonstone ski resort. This is an obstacle that I encountered for the first time.

Balls to the Wall is an obstacle that I have actually encountered before, but it was a much different version at last year's World's Toughest Mudder when compared to the one I experienced at Tough Mudder Toronto Spring 2013.

With Balls to the Wall, your goal is to climb up and over a big wooden wall using the 2x4 'steps' and rope to help you both ascend, and descend the wall.

The obstacle really was quite straight-forward, and if anything I was actually quite disappointed with the difficulty of it due to my previous experience with this obstacle at World's Toughest Mudder.

You'll notice in the picture above, that the wall has 4 'steps' to help you reach the top, along with the rope to help you. At WTM, there was only 2 steps, spaced much further apart, causing you to put much more emphasis on the upper body strength to get up. That is also where my calves seized up on me for the first (of many) time in that competition!





Weekly Newsletter

Hey Everybody

I hope you are all continuing to stay active and eating a respectable diet. Is there a goal or specific date that you have in mind that you are reaching for? I know that specific events help me train and stay focused on my goals. Maybe consider signing up for a fitness-related event. It doesn't have to involve running either. Look around for local events in your area. When you put the money down to sign up for an event, it definitely helps keep you motivated and on track to stay fit and active.

This week's topics:

1. Which brings me to my first point of the week. I have officially signed up for the World's Toughest Mudder 2013! That's right, I will be returning to Raceway Park in New Jersey for the 24-hour endurance event on Saturday November 16th 2013. It is a long way away, but my planning and preparation are starting as I write this e-mail. I will be discussing my plans and preparations over the coming weeks and months so stay tuned!

2. Today kicks off my 30-day Shakeology Challenge. Although you will be joining us a bit later, if you are still interested, let me know and I will add you to the group. The group is aiming to look and feel our best by the first official day of summer!

3. In case you missed it last week, Beachbody is now offering the Body Beast Challenge pack with Shakeology instead of the Body Beast supplements. I know a lot of people have been asking about this one (myself included) as I personally feel like this is a better deal and more worthwhile to sign up for. I am a huge fan of the Body Beast program, so if you are interested, let me know or check out the details here.

4. For those of you who are pumped for Focus T25, here is a snippet I received from someone last week:

"Tyler
Hope all is well. Tyler, i was part of the test group for this last summer. I have been doing beachbody programs the past 5 years, P90X, Insanity, Asylum, x2.

And this program totally rocked. And got to work out live with Shaun and Tania every morning for ten weeks. 

But this program totally kicked ass. Legit. 25 minutes without a 30 second break. Weights, circuit, cardio, abs, legs. All of it is there. People will not be disappointed with it. Changed my whole view on long workouts."

5. Speaking of Focus T25, remember to check out my Focus T25 contest. There is less than a week left to earn as many entries as possible, increasing your chances of winning. I will be posting the winner of the contest via video next Tuesday May 28th on my Facebook page, so stay tuned for that. Also, keep an eye on my Facebook page, as you will have opportunities to earn bonus entries between now and the end of the contest!

6. Remember to check out our Team Fitness for Life accountability group for motivation and inspiration.

This week's blogs:

More Focus T25 Information from Shaun T Himself
Beachbody's Body Beast Bulk: Legs Modifications
Beachbody's Body Beast Bulk: Shoulders Modifications
Tough Mudder Tactics: Glory Blades

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

-- 

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2013 Challenge Group - Team Fitness for Life





Day 365 - A Year's Worth of Blogs

Well, a year ago today, I set out with this crazy goal/mission to post a blog every single day for 365 straight days. Today, marks the successful completion of said goal with my 365th straight blog!

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