The Best One Minute Exercise With No Equipment

    Posted on 27 January 2017 | No Comments »

    So many questions about what’s the best exercise to perform on the go, having a very limited time, that will use multitude of muscles in a specific movement. There are many to pick from but clearly, the BURPEE must be at the top of the list.

    With the multitude of versions of the burpees, they all provide one key benefit:  they work the entire body.   When doing burpees, the calorie burn rate is quite high and you only need 1 minute with high intensity for an effective workout.


    Burpees will build strength and crossover benefits in daily activities of lifting items from luggage on a flight to lifting heavy things around the home. The burpee reps will work your arms, quads/hamstrings, core and gluts.

    Do one set for 1 minute with no stopping and you will feel the fatigue in your legs and arms very quickly. There is a feeling like a brick workout (biking followed by running) and dead legs. The cardio benefits are significant, as you will be breathing through the roof after just one minute – guaranteed.


    You may consider adding burpees to your morning routine just for a change and like every other pushup, pull-up or abs daily exercise; burpees may be another alternative to overall body conditioning. Consider a daily 100 burpee challenge, and test yourself and through gradual progression you will see significant strength benefits.


    Tabata with Burpees:

    • 20 seconds of Burpee’s all out effort as fast as possible
    • Rest 10 seconds
    • Repeat 8 times.


    This short but highly effective interval approach to burpees will definitely get you breathing. Of course there are many variations of workouts but just adding a routine of burpees will provide crossover benefits to all endurance sports activities.

    Incorporate burpees and watch your power, and speed on the bike or run increase by just adding in a regular routine of Burpees to your training plan!

    It’s All About The DECA Book and Upcoming Podcast - The Great Endurance Race

    Posted on 20 January 2017 | No Comments »

    “Long-term results require long-term focus.  No emotion, No drama, No ego.”  Coach Sommer


    It’s All About The DECA” will take the endurance athlete junkie through this EXTREME endurance race that receives very little (publicity) and embraced by those who have achieved this amazing test of human endurance. In the multitude of “checklists’: “Toughest Races”, “Most Extreme Endurance Races” and “World’s toughest endurance challenges”, the DECA is the hidden gem, grass roots core group of athletes who embrace the challenge. No major sponsors, no media make the race very different than the “norm”.




    The DECA  - (The GREEK word meaning the number 10) – is the ultimate race testing the athlete’s mental and physical strength in the 3 specific triathlon disciplines. The race consists of 24 miles of swimming, 1,120 miles of biking and 262 miles of running (10 ultra distance triathlons.   The DECA is a race, not a self guided journey.


    Wayne’s DECA description in 4 words that describes the event and the athlete mindset characteristics: 

    D – Discipline

    E  – Endurance

    C – Consistency

    A – Attitude


    It’s All About The DECA will take the reader “underground” through a journey of everything about this unique race.  The common themes of finishers whose lives have changed (good and bad) because of this event.


    With the thoughts and ideas of the “family” of seasoned and exceptional DECA finishers, It’s All About The DECA will provide guidance to the following:


    • Race History and statistics, world records of both formats (Classic DECA or continuous event and 1 x10 format) illustrating finish rates
    • How to guarantee a finish and how to guarantee a DNF (Do Not Finish) and why specifically do athletes fail or finish
    • Injuries/Sickness – techniques for prevention and cures
    • Training plans (both formats) Classic and 1×10 DECA’s – out of the box approaches to finish this grueling event
    • Training plans are adjusted for the time management skills of juggling daily life of work and family
    • Checklists of what to take to the race
    • Budget analysis, music playlists,
    • Crewing Tips –Super Crew Stories
    • Wayne ‘s and other’s classic stories from behind the scenes while racing, including plenty of mistakes and learning lessons
    • Getting into the head of the DECA finisher – 17 exceptional DECA athletes interviewed with specific ideas, tips and recommendations
    • What’s in your head – probably not much if you are considering this race!
    • Mental Race strategies and learning to do hundreds and hundreds of laps while crossing the finish line again and again and not stopping.
    • Typical course designs
    • Embracing Suffering and Fun – yes simultaneously
    • Nutrition – Typical diets, race nutrition
    • The DECA Finish Line – No other race like it has the uniqueness of the “stop and wait” athlete mentality when and athlete finishes.

    2F6C1ADE-C52A-4F60-9100-190115C1520C E5BAA03D-07E8-434F-B62E-E5F176863B07 EDEEBEBB-6619-4020-A33B-685C6F9EB446

    If interested in being included on the mailing list for the upcoming Book and Podcast this Spring, “It’s All About The DECA” please register below:

    Join the mailing list!

    How To Increase Fat Burning with Intermittent Fasting – 12 Steps to Fasting

    Posted on 09 January 2017 | No Comments »

    Do you remember watching the NBA in the 1990’s when the great Hakeem Olajuwon was fasting for Ramadan? He would just relax all day and focus on the game mindfully throughout the day. The most amazing thing is he would not take any liquids for 12 hours prior to the game and his statistics once the game started would go up rather than go down. He was depleted and dominant.

    There are many studies centered around the health benefits of intermittent fasting, including the following benefits:

    •  Lower blood pressure
    •  Reduction in the risk of diabetes
    •  Rebooting the immune system
    •  Reducing cholesterol
    •  Increased fat burning

    As with anything today, there are a multitude of specific protocols or recipes for the perfect intermittent fast. However, there are health risks with fasting that may include headaches, stress and dehydration and it should not be taken lightly if you consider resetting your body with a fast.


    4 Research Results:

    1.    A USC study by Dr. Valter Longo showed improvement in immunity

    2.    Medical News Today in 2014 defined a one-day of the week; water only may lower the risk for diabetes.

    3.    Mark Mattson, neuroscientist conducted research showing that fasting several days a week can help against Alzheimer’s and Parkinson’s and improving memory and mood.

    4.    A 2014 study on mice found that 48 hour fasting promoted stem-cell regeneration after damage from chemotherapy.

    Personally, I have fasted multiple times a year (usually 1 time per quarter from 3-6 days maximum) just to reset the body from extensive business travel, issues with colon and normally test new options to the fast every year.   The first day is always the worst but after 2 or 3 days there is a “light” feeling and the mentally

    The following protocol includes lessons from Tim Ferris, Dave Asprey, John Rowanello and Dominic D’Agostino along with my own tweaking:

    12 Step Intermittent Fasting Protocol

    1.    Try it one time a month

    2.    Choose 2-3 days to start

    3.    The day prior to your start, have an early slow carb dinner around 4 or 5PM

    4.    The next morning, sleep in a bit longer (focus on 8-9 hours of sleep minimum) – let sleep do some of the work of the fast. (Do it over the weekend so it won’t affect work and added stress)

    5.    Upon waking, take 1-2 tablespoons of MCT oil or organic coconut oil and then every 3 ½ hours.

    6.    The oils can be blended into high quality organic coffee or black tea.

    7.    Then drink 1 liter of water with a dash of Himalayan sea salt.

    8.    Drink water all day long – Significant amounts of water!

    9.    Take a 3 minute cold shower and then take a teaspoon of coconut oil and swish (oil pulling) in your mouth for 5-7 minutes (helps with a host of mouth issues, gums, teeth, reduces inflation, whitens teeth, heals cracked lips

    10. Walk outside for 30 minutes a day – slow pace (best in the morning)– no intense exercise, running, cycling, swimming.

    11. Take a 30 minute nap during the day

    12. After the fast (2 or 3 days) go with a lentil salad and steak or salmon.

    You may experience some side effects and ABSOLUTELY consult with your physician before attempting any fasting protocol.

    Happy Fasting!

    The Best Weight Lift – The Deadlift

    Posted on 06 October 2016 | No Comments »

    With all the various total body workouts: cross fit, plyometric, body weight only, and strength routines, the one lifting exercise that offers it all is the deadlift. The deadlift works every muscle from the head to the toes.

    If you want an exercise to help back pain, which can come from weak glutes, then get out the bar and learn how to do a deadlift with 100% proper form. When you get the form down you will feel it immediately.

    Tip:  If you don’t have a coach, watch several YouTube videos of deadlifting, (5 times for each one) until you fully understand the proper form. It’s not that hard to learn how to do the lift correctly!


    In addition to the numerous health benefits of fat loss, increased metabolism, producing more testosterone and total body strength benefits, the deadlift exercise will directly impact your daily life when “Lifting Things”. The misconception of deadlifting is that you will injure your back. Similar to every other strength workout without proper form, injuries will happen.

    Endurance athletes in many cases will disregard the deadlift, as it’s potentially dangerous with injury possibilities compared to the squat. Every day you probably receive another squat workout or variation that is tweeted or emailed, There is no question, squats provide numerous benefits, but for a complete exercise with weights it’s hard to beat the deadlift.


    Top 6 Deadlifting Rules

    1. Do your deadlifts without shoes, as it will allow you to get closer to the ground and help engage the hamstrings and glutes more, which is what your want.
    2. Don’t rush it, as each rep should be viewed almost like a set.
    3. Use the bar to help make you pull you chest to feel tall
    4. Make sure the upper back remains stiff – the biggest mistake is lifting with a rounded back.   Watch a few You Tube videos several times to illustrate lifting without a rounded back. – This is CRUCIAL
    5. Start by lifting just the bar and get someone to video your form so you can evaluate proper technique.
    6. Start with just one day a week and consider a set of 5 x 5

    Could dead lifts be the best exercise?


    11 Muscles Targeted with the dead lift:

    Gluteus Maximus Muscle – Runners and Cyclists, the glutes are responsible for hip extension.

    Quads – a primary target of the exercise

    Hamstrings – act as more of a stabilizer during the lift.

    Back Muscles – the erector spinae which are the muscles of the lower back.  Also the erector spine and corresponding 3 muscles that run from the skull to the lower vertebrae are activated.

    • Lat muscles
    • Trapezius
    • Deltoids
    • Triceps
    • Flexors
    • Grip strength
    • Forearms – especially helpful for mountain biking


    Runners Fallacy – Dead Lifting is not an Exercise for Runners

    If your are a runner and want to build a better “kick”, sprinting power, stride length and running faster by being more efficient then add dead lifting to your strength routine. Slow methodical is the key with the lift and it will increase endurance strength, posture, trunk, stronger hips and improve your overall running efficiency.

    The deadlift is one of the few strength exercises that works muscles in the upper and lower body. Every athlete can improve all dimensions of their sport by deadlifting.    For the upcoming DECA Ironman book which is in the works, I have deadlifting included in the strength section of the training plans – if you want book launch date updates, please email me at

    Trans AM Bike Race 2016 – Summary

    Posted on 02 September 2016 | No Comments »

    Trans AM Bike Race 2016 is an extreme bike race that I will never forget.

    TransAM Bike Race 2016

    A total of 4400 miles covering 10 states:

    • Idaho
    • Montana
    • Wyoming
    • Colorado
    • Kansas
    • Missouri
    • Illinois
    • Kentucky
    • Virginia

    Watch the video…