Of all the cardio workouts I do nothing shreds fat like the Sprint 8 Workout.  In fact, research shows that the Sprint 8 workout increases the body's Human Growth Hormone production by a whopping 530% for up to 2-3 hours after your workout.

Why is Human Growth Hormone (HGH) important?

It increases muscle size and strength. It helps incinerate body fat, improves skin texture, thickness elasticity.  It increases sexual potency, frequency and improves energy levels and exercise endurance.  Hell, increased HGH just makes you feel damn better!

How do you do it naturally?  

The Sprint 8 Workout.

The principle is simple. You warm up for 2-3 minutes then sprint, run, pedal or swim as hard as you can for 30 seconds.  After your gut-busting, heart burning, all out "30 second workout," you decrease the intensity to a comfortable level for 90 to 120 seconds; and then do it all over again for a total of 8 cycles.  

Progressively Build The Intensity On Eight 60-Meter Sprints.

If you are doing this correctly.  You'll know.  You'll be sweating… pardon my French… your ass off!

Here is a sample of how the Sprint 8 Workout would look on a bicycle.  But remember you can apply sprint eight workout to any cardio workout you currently do. 

* Warm up 3 to 5 minutes.  This is crucial!  It will raise the core temperature of your body.

* Set 1.  30 seconds of high intensity riding.  (70% of max capable effort)

      * Recover for 90 seconds by pedaling at a comfortable pace.

*Set 2.  30 second of high intensity. (75% of max.)

      * Recover for 90 seconds.

* Set 3.  30 Seconds of high intensity. (80% of max.)

      * Recover for 90 seconds.

*Set 4.  30 Seconds of high intensity. (85% of max.)

      * Recover for 90 seconds.

* Set 5. 30 Seconds of high intensity. (90% of max)

      * Recover 90 seconds.

*Set 6. 30 Second of high intensity. (95% of max)

      *Recover 90 seconds.

*Set 7. 30 Seconds of high intensity. (100% of max)

     *Recover 90 seconds.

* Set 8. 30 seconds of high intensity (100% max)

     *Recover for 3-5 minutes. 

I've recently done this workout with a few people.  Everyone agrees – it kicks butt.  The best thing about it, it doesn't matter what your level of fitness is.  It works for everyone!

Don't get stuck standing still. Take action. Do something. Try the Sprint 8 Workout!

You can thank me later.

And let me know how it goes.

Be brilliant!

Dan Clark

Dan Clark Nitro

 

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Being on The Tyra Banks Show

Posted in Uncategorized on February 26th by Dan.

Ever wonder what it's like to be on the Tyra Banks Show, or any other major talk show? In this post I'll take you through a step by step description of the process of getting on her show — from the initial phone call to hugging her goodbye after our segment.

The first thing you need to know about Tyra is that she works her tail off and has a great, hard working staff. It's her vision, but they make it happen.  A special shout-out to exec producer John Redmann.  The next thing you need to do is be ready and bring your "A" game 'cause it all happens fast.  

I got the call from Tyra's staff asking me if I would be interested in coming on the show on a Friday to talk about my memoir "Gladiator – A True Story of 'Roids, Rage and Redemption."  Then Saturday I did the pre-interview.  

Monday I'm on a plane from Los Angeles to New York. Tuesday I'm on the Tyra Banks show.  The reason the pre-interview you is because the want to make sure you're lively and great on the phone — meaning you will make a great guest.  

The pre-interview was a new experience for me.  Most of the talk shows I've done were for the American Gladiators.  There have been numerous — from Good Morning American to the Tonight Show — and I simply showed up on set and talked about Gladiators — talked about being Nitro.  

Being on as an author was definitely new territory.  I knew I couldn't go on and be that cocky-guy who lead with his fist — but I also wanted to be exciting, interesting with a touch of salaciousness.  The pre-interview went on for nearly 90 minutes.  Even though I knew I was going to be on the show, I was nervous, thinking I was going to screw it up somehow.  

I think the most important thing is being true to yourself and your message and not pushing or forcing to try and be something you're not, so they'll think you're great. 

I arrived in New York late Monday night for my appearance the next day.  I won't bore you with my nightly rituals, except to say — I called my girlfriend, told her I missed her, then drifted off to sleep.  

My publicists and I arrived at the studio in the early afternoon and were immediately buffeted into a dressing room.   No sooner had I put my bag down, when a bouncy producer walked in and handed me my script and asked me if I wanted to run through it once.  Huh?  

Remember that pre-interview?  

Well, they take all of the good stuff, put it into a question answer format, and basically hand you an outline of the show.  This is what Tyra is going to ask you.  This is how you're going to respond, or at least did in the pre-interview.  Hint- hint.  Wink-wink.  

Bouncy, cute producer tells me she's going to be Tyra and I'm going to be me, and wants to run through it once to see how it plays. Alrighty, then.  We go through it once and I'm disappointed because all the questions are geared around sensationalizing the side-effects of steroids.  

I'm more then disappointed, I'm disheartened.  

Because I know my book goes miles deeper and at the heart of it, it's about: identity, love, family, addiction and survivorship told through the prism of celebrity.  I also know that to connect and really resonate with Tyra's female audience I had to find a way to work in the "human" side of the story into my segments. 

I had to let her audience know this book was an emotional journey — about a little boy whose parents we're divorced when he was 5 years old and who cried inconsolably until a man told him "big boys don't cry."   

That boy took those words to heart and didn't cry when he was ten years old — and his older brother died in his arms — then spent the rest of the life trying to become whole again, trying be human, trying to feel.

Yes, this journey involved drugs,women, celebrity — but I also knew even at the darkest points my humanity shined through in my life and on the page.  

Suddenly a producer popped in — whisked me down the hallway to the stage area — all I can think about is how to get the story I want tell across while still satisfying the producer's needs. Now, I'm standing behind a curtain at the back of the stage while they are doing my introduction and it's really something.  

"Most famous Gladiator, huge hunk, every women's fantasy."  I feel myself swell up with pride until — the announcers says — "Who grew breast from steroids.  Welcome Dan Nitro Clark!"   

The stage manager pulled back the curtain and tells me to "Go, Go!"  I stumbled on stage feeling awkward as hell, not sure whether to smile and wave, or hang my head down in shame and embarrassment.   I kinda did both.  I think.  You'll have to watch my entrance and let me know. 

So, I'm sitting next to Tyra, still a little thrown by the introduction — being in front a live audience staring, by having three cameras targeted toward at me like canons.   But now, I'm more determined then ever to tell the story I want to tell and not get caught up in this whirlwind of sensationalism about steroids.  

I make up my mind right then and there that no matter what she asks me — I'm going to answer her question then start talking about "human" aspect of the journey.  Tyra asks me the first question, "When did you start taking steroids?" I give her the one sentence answer and dive into, "But what I really want to talk about is how we stereotype boys and girls at a young age."  

I could see Tyra look at me a like, "Ahh, what??".

I keep going and tell the story about my parents being divorced, being inconsolable, the words big boys don't cry, and how it affected me.  I tell her about my brother dying in my arms, and how I didn't cry.  

I tell her about how I spent the rest of my life building this huge body, all to protect that kid inside.  

And I'm talking FAST.  Real fast, just trying to get the story out.  And I'm aware that I'm talking hyper-fast which makes me even talk faster. I keep thinking at any moment they are going to "Gong me" and stop shooting and tell me to get the hell back to the script.  

As the words keep spilling out of my mouth, I see Tyra keep eyes shoot down to her script then back at me with a glare that says, "What the hell are you talking about?"   I now realize I've been talking non-stop for close to a few minutes when Tyra suddenly looks at me and says: "Oh my God, how did your brother die?"  

Her question is sincere and her eyes are full of compassion.  I take a deep breath in and tell her the story. Then we took the interview from there moment by moment.  

Kudos to Tyra for letting me have that moment and being such a pro that she knew a better story when she heard it, and for trusting herself and me to go with it.   

Be brilliant and please check out my book "Gladiator."  I think you'll be stunned and shocked. It's actually good.

Dan "Nitro" Clark

On the Beach.  Smiling.  Walking toward a place I want to go in my life.

Dan Clark Nitro American Gladiator

 

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I was Robbed…

Posted in Uncategorized on October 26th by Dan.

     Many of you were wondering what the story was behind the bizarre picture (below) that I posted Friday on Facebook.  Well, we were robbed. More precisely our place was broken into. Upon returning from our fav sushi restaurant, Katsuya, on Thursday night we discovered this mess in my gf's bathroom.  There have been a string of intruder alerts around the neighborhood — we just never thought it would happen to us.  So… I rounded up the "Usual Suspects" and need your help in identifying the guilty party. 

 

I was Robbed.

 

The first suspect:  SAM – a 13 year old male Lab, rescued 11 years ago. Frisky personality. Trustworthy, loyal but has been known to bite first and asks questions later.  He's on the injured reserve right now.  But still sneaky, crafty, and will piss on your foot before you know it. 

Sam

 

The second suspect: ELLA – an 8 year old female lab, rescued 6 years ago. "Moms' has a loving personality, but wasn't always the sweet doe-eyed girl you see her.  She spent some time in the pen, but who says rehab doesn't work.  She came out a different dog, but is and ex-con so not sure if she can ever be trusted.  Can a dog change it's spots?

 Ella

 

Third Suspect: BECKHAM – Boston Terrier 6 years old.  The prodigal son or "Smiley."  Mischievous kid. Never seen hard time, but is spoiled and when he doesn't get his way —  can be unpredictable. Plus, can you ever trust anyone who smiles too much? And we've heard the ball-in-his mouth-all-the-time thing is a way to hide that sneaky smile. 

Beckham2

 

The last suspect:  CHLOE – Boston Terrier 4 years old.  The "Playa Hater."  She's new to the Usual Round of suspects and has only been running with this crew for the last 3 weeks.  Before that she was on death row and was saved from the gas chamber by Death Row Dogs.  Like I said, she's only been around for a few weeks and is the "wild card" in the equation.  She's got "bling" on her collar – but can you ever really trust someone who has stared death in the face and is still around to talk about it? 

Chloe

 

After intense questioning, with me and my gf playing good cop/bad cop, we immediately wrote the old guy Sam off the list.  He's got lymphoma cancer of the stomach and was in the infirmary at the time of the break-in.  

That left the 3 suspects below: CHLOE (Playa Hater), BECKHAM (Smiley), and ELLA (Moms).

 Three dogs

 

We split them up and questioned them individually.  But no one was talking.  We even threatened to take away treats, walks, and sleepovers. Still nothing. This was a tight knit crew.  We tried for hours to break them to no avail. But thanks to some clever detective work, we think we finally had a suspect!  The contents of the bag were all female, so we nixed Beckham from the list, since he didn't fit the profile for a cross-dresser.  

With two suspects left, we just couldn't be certain as to whom the guilty party was.  Yet, upon closer inspection we did indeed realize we had a clue. Teeth marks on the some of destroyed pill bottles.  But after extensive forensic analysis – we still couldn't come up with a perfect match.  

Yet our instincts told us to go with the new girl Chloe.

She'd been on death row and we figured that after being locked up for so long, she just couldn't help herself to all the make up, nail polish and girlie accoutrements.  Just as we were taking her to the brig – we spotted another clue: Speckles of pink nail polish on the fur.  

But to our surprise, it wasn't on her fur.  It was on Ella's! 

The old temptress was up to her old tricks and thought she could put the blame on the new girl in town.  But Ella is guilty, guilty, guilty.  We contemplated on what the punishment should be for such a destructive act then slowly realized WE were to blame.  

Since we've gotten Chloe we've been showering her attention and love and ignoring Ella  – and you know what they say about "a woman scorned." 

So we walked, hiked, played ball and made up.  Hopefully it'll be enough to let her know she's still our girl!  Stay tuned…

Be well,

Dan

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 BTW — If you haven't read my book yet, Amazon has a couple of bargain  Gladiator – A True Story of Roid, Rage, and Redemption copies on sale for $10!  Just click the link and go to the bargain box and click that link.  

    I stumbled across this article in Time Magazine.  I’m sure it’s going to create a lot of controversy. We all KNOW childhood obesity is an out of control epidemic and it’s only going to get worse until we figure out how to EDUCATE, MOTIVATE and EMPOWER Americas youth. I’m working with a partner to create a program called "Ten Thousand Pounds." It’s our attempt at tackling the adolescent obesity epidemic.

    That being said, I’m not so sure taking kids away from parents is the right solution. Regardless it’s happening more and more.  I think parents are indeed responsible for their child’s well-being, and letting a child become morbidly obese can be critically dangerous for the child’s health. But how much are the parents to be blamed?  We have a food industry that spends over 30 billion dollars a year on only marketing that entices us to eat.  Are we, are parents, are kids, really at fault for succumbing to their desires?  

I think the 33 percent of the population who doesn’t have a weight issue — will say the blame falls squarely on the shoulders of the parents.  But what about the other 66 percent of Americans, the majority of the population, who are overweight?  How can they expect their children to do something they themselves cannot?  They can’t.  That’s EXACTLY why we have an adolescent obesity epidemic.  The trickle down effect from parents to kids is immeasurable.  

Here’s part of the article from Time Magazine:  

Should morbidly obese children be taken from their parents? That’s the question an increasing number of countries are grappling with amid the Western world’s obesity epidemic.

The latest case to make headlines concerns a Scottish couple who lost custody of two of their six children on the basis of what was, their lawyer claims, a failure to reduce the kids’ weight following warnings from Scottish social services. The couple lost their Oct. 14 appeal in a case that is far from clear-cut — representatives of Dundee City say they would never remove children "just because of a weight issue." But obesity appears to be the primary reason South Carolina mom Jerri Gray lost custody of her 14-year-old, 555-lb. son in May. She was arrested after missing a court date to examine whether she should retain custody after doctors had expressed concern about her son’s weight to social services. The boy is currently living with his aunt, and his mother is facing criminal child-neglect charges.  Full Article here.

If it was up to you what would you do?  Would you take a morbidly obese kid away from their parents? Take into consideration childhood protection laws have changed, and if you (social worker) don’t report the parent, you could get in trouble.  Again, what would you do?  

Be well,

Dan Clark

Dan Clark "Nitro"

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Started a new book today…

Posted in Uncategorized on September 9th by Dan.

 Sept 9th, 2009.  Today I started writing a new book.  The subject matter is different than Gladiator, but still in the memoir space, and a subject that is very close to my heart.  I know writing this book will be enormously painful, yet I’m also filled with hope and an overwhelming sense of obligation.  

It’s sad… a bit of an elegy.   But also filled with hope.  It’s about my son.  Tyler. 

More.  Later.  

Be well, 

Dan

Dan Register.jpg

 

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Orcas Island

Posted in Uncategorized on August 16th by Dan.

 I’ve been in Orcas Island, Washington over the weekend with my better half (she really is the better of the two of us) relaxing, enjoying the incredible weather and topography of the Pacific Northwest.  If you haven’t been to the San Juan Island — please don’t come.  It’s already started to get a little crowded and we don’t need anymore people here.  Seriously, if you do come you will be amazed.  Whenever we come to the house up here it always feels like I’ve been away too long — and whenever we leave it always feels like it’s too soon.  Orcas island really is the crown jewel of the Pacific Northwest.  If I can figure out how to put a photo up from my iphone I will.

Orcas Island Sunset

 

Tuesday I spoke to the petroleum package society of American in Long Beach.  It was an interesting chat.  At first I wasn’t going to take the speaking gig because I felt I didn’t know what to speak to people in the "packaging" industry about — but then I realized — I’ve packaged myself over the years – time and time again — in a lot of different ways.  Football player, Gladiator, Actor, Screenwriter, Author, Speaker.  I used the common ground as my way "in" to the audience.  I am always fascinated by how we are so different, yet so alike. It reminds me of this quote by Satoro: 

    "Individually we are one drop.  Together we are an ocean."

Okay… off for now.  Want to soak up, savor and enjoy moment on Orcas Island.

Dan Register.jpg

Be well, 

Dan

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The Ugly Truth Party

Posted in Uncategorized on July 25th by Dan.

  Last night I went to a party thrown by my fabulous friend Karen Lutz who is one of the screenwriters and Exec Producers for this funny movie called "The Ugly Truth" starring Kathryn Heigl and Gerard Butler and man did it get Ugly!   Karen and her writing partner rented out this nightclub Bardot that is smack in the middle of Hollywood.  It was OPEN BAR with food!   That’s what I call a bash!!  And they picked up the tab for 250 people as we all got hammered and celebrated our friends’ success!!  I think it’s awesome — the way these two very successful women know how to party and celebrate.  So often we get caught up in achieving we forget to enjoy the rewards from all the damn work hard work we do.  So kudos and huge shout out to Karen and Kiwi and I hope their movie kills it at the box office this weekend! Check it out — the Ugly Truth has something for both the men and the women.  

Btw — I got Himbo-ed last night.  I ran into a girl I dated 10 years ago.  I said, "Hey! How are you?"  She replied, "Do I know you?"   I paused for a moment.  Thrown. (How could she not remember? It’s a crushing thought to think I was that unimpressive!)  Then I said her name… and told we "exchanged body fluids a few years back," then walked off and wept softly into my napkin for the rest of the night.  LOL.  Now that I know what it feels like — I’ve decided that whenever a woman walks up to me and simply says "hello,"  I’m just going to respond with, "I remember you.  We dated, right?"

Also a big shout out to my friend and go to producer  Janet Hill at KTLA Channel 5 in Los Angeles for giving the release of the Original American Gladiators DVD some love on the Friday morning show.  Thanks for the love Janet!

Be well, 

Dan "Nitro" Clark

danclark

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To ‘Roid on not to ‘Roid?

Posted in Uncategorized on June 27th by Dan.

    I had an interesting interchange with a young friend of mine about whether or not to use steroids.  I say young – he’s young to me, but not a kid.  I believe he’s in his late 20’s.  Not that I’m old like father time.  Hell, I just had my 45 birthday… but I’m wise in years of experience.  I’ve seen a lot in my life compared to those who’ve been submerged in suburbia.  Not that’s it’s a bad thing.  It just wasn’t, isn’t my path.  I was shoved into the world – as a young kid we rarely stayed in one place more than a year or two.  Well, this friend of mine — we’ll call him "Rick" — has been asking me a lot about steroids.  He’s obsessed with them and what he thinks they will do for him and how they will change his life.  Just recently he said, "I’d love to be able to bench 500 pounds and scream and throw it on the rack, like you did when you were Nitro on "American Gladiators."   The kids a smart kid he read my memoir Gladiator A True Story of Roids, Rage and Redemption a few times.  

I have to say… it feels odd now to be admired for being a Hercules who hoisted up heavy weights.  But at the time it meant everything.  I realize now it means nothing.  But what’s different?  What’s changed and how do I share this with my young friend?  The best I could come up with is:    I wish I would’ve spent more time building a life back then my body when I was young — because eventually your body will fail you — but the life you build around will only continue to grow.  I really hope he understands me.    It took my a lot of years to realize that: Steroids and drugs are a hopeless reach for happiness.  Because you’ll never be big enough or strong enough or high enough to fill what is missing inside.  Eventually you’ll have to learn the process of building a life, and realize that the honey, the reward, comes from putting your nose to the grindstone and walking toward a place you want to go.   I dedicated my book to: My son, my family, and that bright shining smile of nieces and nephews that became more important than the roar of the crowd.   That distinction has made all the difference.    Even though he wasn’t asking me for advice, I say this to my young friend: Build your life from the inside out.  Know that your enough.  And realize that where ever you go there you will be. 

Be Brilliant,

Dan Clark

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Gracie Awards New York

Posted in Uncategorized on June 4th by Dan.

Went to a fantastic event last night — the Gracie Awards in New York. They are all about female empowerment and honoring the women who are Rockstars in the television and radio world. The highlight of the night was getting the rare opportunity to see Maya Angelou speak. I read “I Know Why the Caged Bird Sings” in high school and it changed my life. It was one of the first books that I read that penetrated through everything I was as a young teenager and made me realize I was alive.

The other highlight was having my significant other (she’s a rockstar) win an award for a show she produces called “Ruby” that airs on the Style Network.

I’m not a huge Kathy Griffin fan (although she’s my neighbor) but she was funny as hell last night.  Catie Couric was great — so was Rachel Ray — and seated at the table next to me was Mariska Hargitay from Law & Order – as well as Suzie Orman.  It was really a Who’s-who? among women in the biz and me – A dude.

Gladiator Book Tour Seattle!

Posted in Uncategorized on March 14th by Dan.

Had a rocking time tonight at Third Street Books in Seattle Washington while promoting my Gladiator – A True story of Roids, Rage and Redemption. Special thanks to my sis’ Michelle and her crew for showing up.  Also Jessica the host from Third Street books rocked and was great.  She’s a voracious reader and compared my writing style to that of Chuck Palahniuk of Fight Club, Choke fame.  Blown away.  A huge compliment cause I’m a big fan of Chuck’s in your face, unrelenting style.  

Also a shout out to the Ron and Don radio show in Seattle for having me on air with them and publicizing the book event.  Peace be with you guys.  

Off to sleep and onto Orcas Island Washington for a little R&R.