Dan Nitro Clark

Get lean, get ripped and shoot your heart rate through the roof while increasing your performance and working every muscle in your body with "The Ultimate 9 Minute Workout."  This is a great workout for when you're in a time-crunch and only have a few minutes.  

The best part about it?  

It can be done anywhere you have apparatus to pull yourself up.  I've done "The Ultimate 9 Minute Workout" at the gym, on a tree limb, sign post, anywhere that can hold my body weight.  So disregard the Pilates machines, Bocce Balls, Barbells and fancy equipment – and let's get started.

Warning:  This workout may be short and simple to perform, but it is HARD.  It will leave you bent over and panting for dear life. Only those who are truly "Gladiator Tough" and ready for a challenge should try it.  

The Ultimate 9 Minute Workout is a combination of a Pull-Up, Push Up and Burpee – done in succession.  I like to call it a "Gladiator-Up." 

How To Perform The Exercise:   

Stand underneath a pull-up bar, tree branch or any kind of bar that will support your weight.  To start you jump up, grab the bar and do a single pull up.  Then hop down and do a push up — burpie — then spring back up to your feet landing in a squatting position.  From there, you do it all over again… and again. 

Here's a quick demonstration:

Ladies, don't fret.  If needed, you can modify by using a regular lat pull down, or the pull up machine at the gym.  If you're outside, have a partner spot you on the pull-up, and do push-ups on your knees.  No shame there, as I'm sure some of the men will be doing the same.

The Ultimate 9 Minute Workout:

Consists of the three sets that are three minutes each in duration.  These are all out — gut busting sets — as quick as you possibly can — sets.  If you can breathe or talk during your set, you aren't pushing hard enough.  After your first 3 minute set take a 90-120 second rest.  Then hop back up and do it all over again until you've performed 3 sets.

Challenge Yourself:

By trying to get knock out as many reps as you can in each set.  If you can get 40 reps in a set, you're really cranking.

Look for the "Vitamin Shoppe / Gladiator Tough Challenge"

May, 7th, 2011 at the Gladiator Rock'n Run in So Cal - Vitamin Shoppe will be hosting a contest to see which Gladiator/Gladiator-ette can bang off the most "Gladiator Up" reps in 3 minutes.  Prizes, Product and Free Gladiator Rock'n Run entries to the Winners!

See you there!

Dan "Nitro" Clark

PS: Let me know what you think of the workout and how many reps you can do in the 3 Minutes.  I want to jump in on the challenge!

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You ready for a "Gladiator Tough" workout? You want to Shred Fat? Then try the Sprint 8 Workout.  

I'm proud to announce and give everyone a peek at the Gladiator Rock'n Run "Limited Edition" T-Shirt created by Affliction Clothing.  For those of you who don't know Affliction Clothing they are the baddest clothing makers on the Planet.  That is why I chose them to partner with to make the participants T-Shirts for the inaugural Gladiator Rock'n Run in Irvine, California on December 4th. 

How do you get one of these bad-ass T-Shirts?  You have to be GLADIATOR TOUGH and run in the Gladiator Rock'n Run.  

The Gladiator Rock'n Run is a Fire leaping, Mud slinging, Spandex clinging Run from Hell with Beer!  (or Muscle Milk for the non-drinkers)

Here's the first look at the Men's Gladiator Rock'n Run "Limited Edition" T-shirt from Affliction:

For the ladies, yep that's right, of course you get your own shirt.  I've gotta say you've all been kicking butt.  I'm proud of how you've stepped up to taken the challenge.  I know the Girlz are gonna show the Boyz how it's done. 

Look forward to seeing everyone at the Gladiator Rock'n Run on December 4th in Irvine, California!  

To follow us or comment on the Gladiator Rock'n Run Facebook page — Click here

Be Gladiator Tough!

Dan "Nitro" Clark

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As I train for the insanity of the Gladiator Rock'n Run – I took a moment to remember WHY I RUN. It's about our best runs. The ones that keep us coming back again and again. I think we all have one that stands above all others.  

The GLADIATOR ROCK'N RUN is the craziest one day event on the planet.  It's a 5k race with 12 Obstacles built in that challenges all participants in test of strength, agility and fitness.  Then to celebrate their conquest with beer, bands, and barbecue in a bad-ass post race party.

Anyone can do it.  It's not about being the fastest or the best. But doing the best you can. 

It will be insane.  It will be a challenge.  It will be a helluva good time. 

It's for those who see the limits of possibility as another challenge.  It's for those who embrace life and work with an equal passion.  It's for those who want a memory that echoes into eternity. 

For a look at the different obstacles on your run from hell click here!

Best of all Gladiator Rock'n Run help raise money for the the Epilepsy Foundation.  My best bud's daughter is afflicted. She is beautiful. She is the real Gladiator. This event is in honor of her. 

The Rock'n Rumble Pit is a "for charity" area near the exposition vendors and beer garden where you can battle friend or foe in the awesome games like: Joust, Rings or Ruin, and Mud Tug-o-war.  

There will be an "extra fee" with all monies going to the Epilepsy Foundation.

Who is with me??  Who wants to Rock and Run!!!  

Click here for the: The Gladiator Rock'n Run Website

Thanks,

Dan Clark

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You ready for a "Gladiator Tough" workout? You want to Shred Fat? Then try 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.

It's the perfect workout to get you ready to conquer the Gladiator Rock'n Run Obstacles:

* Stairway to Heaven

* Hell's Hills

* Rope a Dope

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 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.  

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 8 workout to any cardio workout you currently do.  I do it on the treadmill and in the pool.

* 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!

Be Gladiator Tough!

Dan "Nitro" Clark

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Looking for a last minute Christmas gift?  I've got something that will make a PERFECT stocking-stuffer and has zero calories.  It's even kind of heavy.  One could perhaps lift it over and over again and blast a few calories.  

More than anything this gift will ease the eternal chatter in ones brain and ease up on the straightjacket of consciousness for a few seconds. 

What is this thing? 

It's a book.  Humbly, my book:  Gladiator – A True Story of Roids, Rage and Redemption.

My powers of persuasion are not great. Instead I share with you  what others other are saying about this last minute stock-stuffer:

   Since American Gladiators first hit the airwaves in 1989 there have been rumors that the Red, White and Blue clad super heroes would hit the big screen in an American Gladiators movie.  I remember back in those first few years, Samuel Goldwyn Company (the producers of the original show), hired an "A" list screenwriter to write a draft of a screenplay.

The writer would come by the set and ask us Gladiators all kinds of questions.

"What would you do if the end of the world came?"  "What would you do if you someone kidnapped a family member?"  "You ever kiss a guy?"

Okay, I'm lying about the last question. I just wanted to see if you were paying attention!  

But seriously I always thought given the popularity of the Gladiator franchise that a movie would get made. I just didn't think it'd be 20 years later!

Well, now it's more than a rumor.  I've known about the new project for some time, but didn't want to say anything until people started spending money.  In Hollywood – when they spend money it always makes it more real.  Not a "given" by any mean… but at least it's now worth mentioning.

Here's the Variety (Hollywood Trade) paper Article announcing the American Gladiator Movie. 

Seems they've got a producer and hired screenwriter Peter Iliff of "Patriot Games" and " Varsity Blues" fame to write a script.  Peter and I've talked — and at least he didn't ask me if I'd kissed a guy.  And rumor has it — there's a part in it for me. 

I think my part will probably be like the Original "Spock's" in the new "Star Trek" movie.  I'll be the old sage who comes back and gives the new kids tidbits of wisdom.  Ha!  I hope that's only a joke cause I've just got my spandex dry cleaned.

Let me know your thoughts… and what you THINK THE MOVIE SHOULD BE ABOUT or at what you think would be COOL to see in the MOVIE!

Be Brilliant!

Dan Clark

Btw — if you haven't gotten my memoir Gladiator – A True Story of Roids, Rage and Redemption – there's no time like the present.  It'll make a great X-mas gift!  And it's getting amazing reviews and people are saying it's the best sports memoir they've ever read and Chuck Palahnuik of "Fight Club" fame picked it as one his 5 Best Books of the Year!

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Our dog Sam yelps.  This is what he does when he needs my attention.  It wasn’t always this way.  When I’d come home I used to hear the skittering of his nails across the hardwood floor before I would see him. Then moments later 80 pounds of white fur and exuberance would barrel into me from around the corner.  But it’s different now.  Sam yelps to let me know where he’s at in the house, so I can come and find him.  He is old.  His legs no longer work.  Father time has come for him.  I’m just not ready to let him go.  He is my friend.  My best friend. At times he’s been my only friend.           

The noise he makes is not a whine.

It is not a whimper.  It is not a wail.  It is a cry for help.  

Help me… Help me friend.  I cannot walk.

I remember the first day his legs gave away and he fell to the floor.  He looked up at me stupefied.  He looked up for me for an explanation.  He looked up at his best friend for help. I remember not having the words to explain it to him.

Some days when I come home, I find him in the living room looking out on places where his legs used to carry him.  When I enter the room, he looks at me and I look at him.  It’s hard for me to look at him.  I know his time is measured in minutes, hours, days.  I know that the cancer eating away at him will soon be too much for him.  But I also know he won’t let go easily.  I know he will hold on longer – longer than he should – because he thinks that’s what I want.  And because he’s a proud, strong dog who wants to make sure the rest of our family is okay.  It’s a duty he’s carried across his broad-chest swollen with pride for the last 13 years.

It crushes me to know that when his times comes – I’ll be the one who has to make the decision for him – for us.  All dog owners know this is one of the hardest decisions we have to make in life.  There is nothing humane or pleasant about it.  I only hope that when the time does come I have the strength to do what is right for – my friend, my best friend, at times my only friend.

There are good days.  Days when he smiles and wags his tail as I pick him up and carry him to the backyard to do his business.  There are bad days.  Days when I can see shame tinged across his face because I do have to carry him.  Days when I can’t get to him in time and he’s lying in a puddle of his own urine.  The look on his face is one of complete embarrassment and humiliation.  I don’t know which one of us feels worse, him or I.

I believe dogs have a sense of pride and dignity.  And I promise myself I won’t let him live an undignified life.  Every day I ask, “Sam, please let me know when it’s time to go old friend.”

Sadly, tragically, heartbreakingly… Sam lets us know.

Last Friday morning when we came home Sam was in the pool. The same pool he’d swam in for thirteen years. The very same pool he’d dive into and retrieve the ball over and over again.  Only this time it wasn’t the same Sam that went into the pool.

The legs that would no longer carry him, were no longer enough to help him swim.  They were no longer enough to let him get to the stairs.  They were no longer enough to save his life.  My friend, my best friend, at times my only friend… drowned.

I’d like to believe that he knew we didn’t have the strength to do what was necessary… and that his time had come… and that we were keeping him alive for us… and that this was his proud, strong, dignified way of letting go.  

We’ll never know for sure, but there are empty places looming large inside of me. I… we miss him.

He is my friend.  My best friend.  At times my only friend. 

Good night, sweet Prince.

Good night.

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I hate using the word "diet" yet it seems to be a word that everyone relates to.  But the truth is my favorite "Top Pick Must-Read Diet Books" of the year are NOT diet books at all.  

They are LIFESTYLE – NUTRITION books.  

Why?

Because study after study show that diets don't work. Yet diet books continue to follow the typical formula: First there's the sympathy for the would-be weight loser, blaming the excess pounds on everyone but them. Then comes the revolutionary formula that will torch those pounds forever. 

How many of you have tried the "in" diet before?  And how many of you have initially lost weight only to fall off the wagon and eventually gain it all back?  Count me right in there with you.

But you know what I learned over the last 25 years? 

It's simple, consistent actions taken every day that make the difference when it comes to health and happiness. It's never about a diet and ALWAYS about making lifestyle changes.

It's finding nutritious foods that you love that you can eat every day that you also find satisfying so you're never feel hungry or depleted. It's making exercise a daily part of your life.  I'm not talking about moving mountains – I'm talking about simply getting yourself moving every day.  The key, just like when it comes to food, is finding something you love to do. It doesn't matter if it's yoga, pilates, boxing, swimming, fitness walking – find what you love and enjoy and it won't seem like exercise. It will… get this… it will be FUN.

This really is the secret not only when it comes to food and exercise but to everything in life.  Find what you LOVE to do and it will never seem like work.  Learn to make your vocation your occupation and you are truly a wealthy person.

What do I love to do?  

I love helping people change their lives so they can live a happier, healthier more fulfilled life. To that end I give you my three favorite nutrition books of the year.

I've attached a link to be helpful because I know we buy things on the spur of the moment and also when they are easily accessible.  So just click on the book and it'll take you to Amazon.com so you can start enjoying the benefits!

"Sugar Blues" by William Duffy.  I first came across this book when I was reading Jenny McCarthy's blog on Oprah.com.  Yep, that's right.  I went from beating the crap out of guys on TV to hanging out on Oprah.com.  Hey, I'll take good information from any place I can get.  This classic, bestselling book is a stunning expose about what sugar does to the body. I knew it was bad, but I had no idea it was THIS bad.  Be sure to pick up this oldie but goodie.  You'll never look at sugar the same. 

The End of Over Eating by David Kessler.  This by the former head of the Food and Drug Administration is a must read. It looks at our growing obesity problem and our inability to control our food intake as a culture.  It talks about how the food industry is in collusion with the advertising industry and how they spend of 30 billions dollars a year enticing us to eat!  It also provides his take on a solution so you'll never overeat again. 

In Defense of Food: An Eater's Manifesto by Michael Pollan.  The best line of the book is the first line and a line I LIVE by: "Eat Real Food. Not too much. Mostly Plants."  So forget the diet and do just that.  This book shows you how and informs you about how processed and nutritionalized food have replaced real food.  It's a real eye opener and a quick, informative read. 

There you have it.  Please enjoy and let me know if they work for you and also share with me some your favorite nutrition books!

Be Brilliant!

Dan Clark

BTW — Here's my absolute favorite protein powder - Sun Warrior Brown Rice protein. It's all I'll take now. I ran out of it — went back to whey and almost vomited — I wish I would've because my stomach was upset all day.  I know brown rice, vegan, raw, with no added sugar is a little more expensive than the other proteins, but you are so worth it!!!  Check it out by clicking the link above.

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