Redwire Fitness

All set up at our Quantum location. Excited for a great day! Check the link for a great way to begin your fitness journey.
https://www.advocare.com/151123124/mobile/24daychallenge/default.aspx

Have you ever found yourself to be angry for no apparent reason? Just angry at the world and you don't know why? The picture won't make much sense at first, so let me take a moment and explain. The past few days I have found myself in a negative space. Whether it was family pressure, societal pressure, being over analytical, or just an overextended case of the Monday's, I don't know. I just found myself struggling with anger. Self reflection and meditation helped, but it wasn't until just now in reviewing this bracelet that j was truly able to let go. I was dropping my son off to summer and as I was leaving I heard a cute little voice. I looked down as I passed the check in desk and saw a young girl standing next to the counselor. She said "Hi!" with necrosis energy and as she did I noticed that she had twisted two pipe cleaners together fashioning them into a head piece that was connected to her hair. As I complimented her on her art I saw that she was disabled. Both of her wrist were turned 90 degrees and her fingers offset. Our conversation continued as she told me that she used the pipe cleaners to make a hairpiece for her mom as well. We spent a minute or two trading a few more exchanges of questions and comments and as we did I noticed that she was cert comfortable in just being. Her amazing energy never wavered not did her confidence or confirmability with me. At a particular moment in the conversation she asked if I would like a bracket that she had made. "Of course!" I said as I responded with a huge smile (I consider the smile as an equally great gift as the bracelet was). I watched as this young girl of maybe six wrapped the bracelet around my wrist, connected the ends, and twisted them together. She never once shied away, never once broke from her course of action, nor hesitated in thought that she might be judged because of her disability. "There you go!" She said. I told her thank you and that I loved the bracelet. What share didn't realize is that along with the bracelet she gave me the gift of insight, of joy, and if the reminder of the importance that being a kind and giving soul. Her positive influence shifted my entire perspective.

Truth! Think, choose, act wisely. You are the sum of your actions. Bless up Yup!

4 seconds on each negative of each exercise. Now, go be great. RedWire!

A little morning wake up.

Reading an article from and came across this gem...(2nd paragraph)
A recent study revealed that 4/5 supplements on the shelves of retailers contain none of the herbs listed in the ingredients. (Paraphrased)
The game is too real. Aside from the obvious that companies and corporations need better regulations and need to be checked as its been fully noted and proven true that the general public is used as guinea pigs, take this as motivation to self educate and increase your awareness as a consumer. Stay healthy my friends.

Go Get It!

Say it to yourself! Say it to the world! Rise up today and make it happen. You are the embodiment of greatness. You're great, so be great!

Simple but effective circuit.
Complete 5-10 rounds
The push-ups will serve as the rest to bring your heart rate lower from the swings.
Time the push-ups so that you are lowering yourself for 5-10 seconds per push-up. Explode to the top. The goal is to go slow and increase time under tension.
Hydrate and stretch when done.

Not much more to say than that...Yup!

After a week of strength work it's important to remember to work in accessory work and mobility. Always working hard and improving 5am

NO = NO =
NO =
There's that great scene from Planet of the Apes where Caesar yells out NO!!! I had that scene in my head as I was running up the MacArthur Causeway in Miami on the tail end of a 12 mile run. Half way up the bridge my body began to slow and wanted to stop. For whatever reason that scene ran through my head and as it did I almost out of instinct yelled the word NO as loud as I could. Instantly I felt a surge of energy awaken my body and I pushed. This became a cycle of falling and rising as I pushed to the top of the bridge (it's a long bridge lol). Each time my body began to slow I yelled NO!!! I must have looked insane (which I'm okay with), nonetheless it worked. We usually see the word no as a basic and simple word. After all it is one of the first words we learn and is all of two letters. However when you think about it, the word no allows us the ability to control any given situation and can also act as a guide to many of our behaviors. When you feel like quitting, when your told a false truth, when a less than desirable outcome is presented, when an obstacle places itself in your path, when failure creeps into your mind, etc. when these thing happen, borrow that oh so famous quote Nancy Reagan made popular in the 80s and "Just Say No!" Rise and Conquer my friends.
*who sneaks a Nancy Reagan reference into a motivational post haha so f*cking cheesy I know but you loved it though lol Yup!

Needless to say Jeanna loved the workout, haha!! CLEAR!!!! We rocked 5am!! Get you some

Own every moment

3 Keys to Success
How often we get lost in the idea of limitations and the illusion of perceived limits. Yes I know that there are certain limits that truly exist, however how many are only imagined. Sort through your day and really reflect on how often you've allowed something as simple as negative speech to limit you. The word can't becomes an idea that is accepted and then manifested through an inability or unwillingness to act. Doubt, or self-doubt rather, chokes the life from from even the smallest progressions as positive intentions fade into the shadows created by fear. A fear derived from failures from actions yet to be taken. Again, the mind is powerful, and the projection of pain or loss is enough to shrink us from what could become our greatest achievements. Well, what to do then?
1) Reflect on how you speak to yourself in regards to your action. If you find this to be negative, change it. Practice positive talk and see if it brings even the slightest if change. My guess is it will.
2) Leave past failures in the past. You were meant to fail, it's doesn't make you less of anything, it makes you human. Here you are afterward still standing. Remember that, shake it off, and try again.
3) Shake the illusion. Fear? F**k it! Yeah it's real in the sense that you feel it, but hey you created it. Just jump!!! If you fail then see steps 1 and 2 and repeat step 3.
Life is an experiment in being human. So try, fail, and eventually fly. Do it and do it now bc in the end a life of failure is a life well lived. And if you don't believe me, ask those who never tried how regret feels. Right. Now go forth and get it.

Ready? Life is funny in the way it's lesson hit you. We've all been there right? The long wait in traffic only to find that the accident was on the other side of the highway. Frustrating I know (it should go without saying the concern for those involved in the accident always outweighs the frustration). Using this experience though we find two analogies that translate to life lessons
1) Just as rubbernecking slows the flow of traffic so goes it that allowing distractions in life will slow or block your progress. This holds true both for the distractions that immediately impact your life and those caused by others that you give attention to.
2) You're either helping to keep the flow, or you're distracted and you're in the way. Don't let yourself get side tracked by the superficial. Feed your focus and be a part of the solution instead.

"Attack school like a silverback gorilla!" These are the words I gave my two sons as I left for work today. Years ago our tradition started of me telling them to attack the day as a means to build confidence in them and prepare them in a positive way to hit their daily goals. Sometimes they'll be an octopus, sometimes an imaginary mix of characters, and sometimes Godzilla. We always keep it light and fun and it always starts our day in a positive way. So with that, I tell you to attack your day like a silverback gorilla lol. Conquer your day, conquer your dreams. May the day meet you well. RedWire

October 18 www.devildog5k.com #954 #561 #305

Huge shot out to the Big Homie and his crew
Step 1 receive dope a$$ stickers. Step 2 put them on some type of protective gear (or not) and go do something LEGENDARY!
Photos to come. Check out their IG and def go check out the line, a lot of cool stuff. DieEpic.Com

Peace Out

I once read that in order to create a successful brand you must become the brand you wish to create. The message behind RedWire's brand is simple; better others through passion and positivity. (The red wire is the positive wire/positive energy).So far we've been blessed with many opportunities to do just that. In living the brand we have been able to better others, and in return have bettered ourselves. No matter where we end up in this process or business, for that we are forever grateful. Here's to becoming the brand. May the day meet you well. Hawks Up RedWire

No matter how dark it gets...

100m Overhead Carry (yes that's a log BEAST!) followed by 100m Sprint x6
Finished up with mobility work and a killer ab session. Great morning workout this A.M.

That's right! I'm comin at you with this cheesy quote of the day to let you know the actual factual about what it means to live this fitness lifestyle. It's 70% diet 100% of the time. As well as 60% sleep 80% of the time with an additional 40% of the time being dedicated to macros and shakes and lifting 75% of the time 30% of the time. And all that adds up to...um...funk it and have fun! Lol

We hustle and grind for this, but most of all we have fun with this. What's your 5a.m. lookin like? Come and join us and be a part of the MOVEment.

Your fate, your future, your life is yours. The gift of time is yours. Define your existence as you see it, as you want it to be, as you believe it should be. It begins when you decide it does. So decide, commit, and create. RedWire