The Lean Berets 30X30 NO EXCUSES Challenge!

Rosanna & Eric Taylor, Paso Robles, CA
30X30 Challenge-Mission Accomplished!

Nearly 80% of Americans are overweight, out of shape, or both.  This is a time for strength and immediate action—the future of America depends upon it!

We have a serious New Year’s 2010 challenge and simple solution to America’s decreasing health—30 days in a row of exercising for at least 30 minutes a day.  It can change your life for the better—mentally, physically, and even spiritually.  Prerequisite?  Dedicate then execute after you declare NO EXCUSES for yourself.  Interested?  Report for duty below then get started!

Listen to our 30X30 Radio Show Special!

RULES OF ENGAGEMENT:

1. 30 Minutes Per Day Minimum

2. 30 Consecutive Days in a Row

3. NO EXCUSES!

4. NO Minimum Pace Required-Just Move!

5. Must Be "Dedicated Time" for Exercise

• Print 30X30 Press Release
• Print 30X30 Handout Details
• Print 30X30 Public Declaration Flyer
  • Ramp up your commitment by placing this flyer in open view at your desk, refrigerator, gym locker, or anywhere else where you and others can see your "public" declaration for ACTION

The 30X30 Challenge History:

"I created this workout for myself on New Year's 2007 to take away my own BS excuses for not exercising enough each week. I told everyone I would go 30 days which forced me to stick with it--a public declaration experience in pain for about two weeks! By three weeks, I was back in the saddle. Two years later, I'm still going strong and haven't missed a single day of getting at least 30 minutes of exercise per day. 30X30 changed my life for the better; now I want to share this simple yet effective plan with the rest of America so we can all get moving, Get Fit, and Be Strong!"

--Ron Jones, Founder, The Lean Berets

Testimonials

I can't speak for others, but what makes the daily 30 work for me is the no excuse concept. Don't be a sissy--just do SOMETHING every day. It is like a zero tolerance policy for fitness bullshit. No excuses eliminates a lot of rationalizations. --Daniel Wolfe, Indiana

Ron, this is day 35 for me:  I have already exercised this morning for 45 minutes. 

• I loved it.  It seems strange that it should make such a difference.  I was exercising fairly regularly - several times a week for various lengths of times 20 to 45 minutes a session.  What this commitment did was have me focused on 30 minutes each day so I actually got in quite a bit more exercise.  I still did 10 minutes breaks @ work in gym, walked on errands, used walk station @ work each day to answer email (as I am doing with this email right now) etc. but I didn't count those to the dedicated 30 minutes.  As I consequence I got more exercise in and dedicating 30 minutes for the sole purpose of exercising mentally made a difference.
• I lost 6 lbs in first two weeks.  That was so easy!!  I have not lost weight these last two weeks but I am more trim and do believe as I continue that I will lose more weight.
• I concentrated on the kettle bells using some video routines @ home for my 30 minutes more frequently than not and I am amazed.  I saw dramatic improvement in my kettle bell ability that I was not seeing with my more sporadic exercising.  I am much stronger than I was.  I can actually do the Turkish get up which you will remember I struggled with initially.  I can do snatches and cleans etc.  I think my core just got stronger and that has helped in hip stability etc.  I am excited.  I have a lot more to do to improve  but I am committed and know that with continued commitment to 30 minutes a day I will see the improvement I want.
• Continued with another 30/30 commitment. I am @ Day 35 as I started in late December.

Thanks again for all the encouragement.
--Eileen McKay, California

The 30x30 challenge was a great fitness motivator.  Prior to the challenge, I was usually active 3-4 days a week, but I lacked any real workout regimen.  The challenge forced me to consciously think about getting exercise every day with no excuses.  During the 30 days, I performed my DWU every day and did a short kettlebell workout about half of the days (waking up 30 minutes earlier on these days to get in my workout).  Some days the alarm went off and I really wanted to hit snooze, but the challenge got me out of bed.  On days when I had no time for a morning workout, I found creative ways to get my 30 minutes like walking on the treadmill workstation or taking a walk for lunch.  Some days when I came home from a long day at work I was tempted to hit the easy chair and relax, but the challenge got my out on the trampoline with my kids or out for a walk with my wife.  During the last week I came down with a cold that sapped a lot of my energy, but again the challenge kept me going.  What the 30x30 challenge showed me is that with just a little bit of effort I can overcome all of the excuses not to exercise. 

During the 30 days, I felt in some of the best shape of my life.  I plan on continuing with this challenge and will maintain a daily log of my exercise to ensure that I do.
--Joseph Roberts, California

Hey Kevin, Thanks for the challenge...

I feel more alive and full of energy... my body seems lighter and more fluid with less aches and pains. Most importantly my mind is clearer and focused... old past thoughts don't affect me as much and I am more able to be present in the moment.

I think one of the most important aspects about exercise is the removal of toxins from the system and a general feeling of confidence and well being.

For me it’s a balance between movement and a connection with my Inner Self which always exists within in the form of peace and stillness... a state beyond the mind.

Keep up the good work!  With gratitude for helping improve the lives of others,
--Garry Forte, Pennsylvania

Ron, thanks for the reply. You may use my testimonial. Here are a few thoughts I have:

I wanted to thank you for all of the information on your site, in particular the 30X30 challenge. A while back I did a stretch of workouts where I simply did something for 30 minutes per day. I enjoyed the workouts a lot but got back into my old mindset of doing a lot or nothing at all. Your article about your 30 minute workouts led me back to a smarter path. I'm 47 and find that a little frequently serves me better than trashing myself inconsistently.

I started up daily 30 minute workouts before Christmas and have kept them up daily since. My workouts are mostly kettlebells, yoga, Hindu squats and Hindu push ups. Last night, I knocked out 500 Hindu squats. Today I finished up my workout with kettlebell C&P with my 62 lb kb for sets of 5 combined with 1 arm rows with the same kb for 12 per side. The 30 minute format is simple wisdom that escapes most in this time of more and more. It works. Thanks for the inspiration. I'm starting month two tomorrow.

• The "no excuse" aspect of doing some exercise daily combined with the lack of pressure as to what kind of workout you do is what makes this program work. By its nature the program makes you consistent, but you end up pacing and balancing your types of workouts because you are doing something every day and your body ends up telling you what you need for that day.
• You do not have to worry about a lot of program planning. It seems to happen on its own. Some days I feel like I need heavy kettlebell work. Other days I feel like I need to work on conditioning with the kettlebells. Other days Yoga speaks to my mood or my body's needs for that day. Today I am sore all over from a hard kettlebell workout yesterday and 500 Hindu squats the day before. I will do an easier yoga and mobility workout to help me recover. In the end, it seem like I am getting a pretty fair balance of strength, conditioning and flexibility/mobility training through the workouts.
• It has helped me to give myself a limited "catalog" of training modalities. I decided to limit things to the basic kettlebell moves, yoga, Hindu squats, Hindu pushups, power wheel exercises, deadlifts, walking, jump rope and (when the weather is better) bicycling. If I pick one, or a combination of these, I feel like I am getting a balanced program, with very little planning.
• The longer you do the program, the more ingrained the habit becomes, and the easier it is to stay on the wagon. The longer I go, the less likely I feel that I will miss a day. Don't want to break the string.
• In the last 30 days or so, my family has become used to me working out 30 minutes every day. It seems like there is less stress from them about me taking the time to work out.It is as if the habit of me working out daily has been picked up by my family as well. It is something they expect each day. Now, if I can just get them to develop the habit of doing 30 minutes themselves.....

With all of the uncertainty, gloom and sense of impending doom in the world and country today, I think it is important to stay fit and healthy. You really can not be sure what challenges you may face in the next few years, but it is certain that it will be too late to get in shape after the balloon goes up. You need to be doing it now.

Thanks again,
--Daniel Wolfe, Indiana

Ron, I just returned from my Egypt trip and indeed, I worked out for at least 30 minutes every day while away. There were days I'd work out at the Hotel gym (Semiramis in Cairo) and other days I'd work out at the small gym on several ships (Prince Abbas on Lake Nassar and the Royal Lotus while on the Nile). My 30 minutes went quickly by as I was on the elliptical machines peering out the window at the Nile and the river front crops and wildlife.

I so enjoyed the commitment of exercise and in sticking to it. I particularly enjoyed the exercise in the office gym prior to my trip but did stick to it while traveling.

I found that, in the scheme of life, it is easy to find 30 minutes to work out if one is committed to the goal. I look forward to continuing this trend throughout the year.

I lost 5 pounds and feel more toned.

Thanks Ron for initiating this program as I'm sure each and every one of us benefited so much from all your hard work for this program.
--Bonnie Bloeser, California

*30X30 NO EXCUSES Challenge Copyright 2008-2010, The Lean Berets, TM