Going The Distance Not Going For SpeedWhen talking about weight loss it’s about going the distance not going for speed. There are many factors that play into one’s weight loss and with every ounce of my BEing three stick out the most. Also, the song The Distance by the group Cake REALLY came to mind after creating the video for today’s WOD.

Three Factors That Play Into One’s Weight Loss
A.K.A. The Guide To the Mythical Place of Health Called:


Being happy with what you look like takes a ton of work. The stages of change have been drilled into my head since college and I’ve always been fascinated with the end product of it, maintenance. When you first start out it THINKING about working out it is very difficult to think of yourself as a regular exerciser who eats healthy.

Gary Vaynerchuk is a MAJOR mentor of mine without him knowing it. He’s always talking about “Reverse Engineering” everything. My interpretation of that is that in order for you to change, you need to know what you want to change IN to. I talk a TON about consistency, determination, and community when it comes to a person’s movement patterns.

The definition of Consistency is:

Conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.

Basically becoming a consistent exerciser you need to conform some internal rules for yourself that you won’t break as soon as the going gets tough.

Speaking of when the going gets tough, a person really develops their determination after a certain number of WODs they’ve completed.

The definition of Determination is:

Firmness of purpose

This purpose simply becomes who you are. On the days that your mind is trying to talk you down off the fence of change your determination to your true self will lift you up and over to the other side. That voice that tears you down is a haunting one that no one can define. Only you have the power and ability to shut that voice up. These WODs provide the proverbial duct tape to do just that. However, sometimes people need more than just themselves to get them through. A strong, nonjudgemental and compassionate community is great for that. Speaking of community, that’s the third factor to becoming the best possible self each and every day.

The Definition of Community is:

A feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.

When I started creating these WODs I didn’t know that there would be SO many people doing them, and I love that. Dubbing them the #Kobernation was a no-brainer. When you truly come to embrace yourself as a member of the #Koberation you have this sense of fellowship for sure. It’s something that doesn’t happen overnight and you’ll know when you’re there because other people will ask “What have you been doing?” or “Have you lost weight?” and they may also say “You look great, what’s your secret?”. Now, I’m not saying this will happen, I’m just relaying messages that members of the #Kobernation have told me. This begs the question…

How Does One Become A Member Of The #Kobernation?

It’s VERY simple. SO simple you might actually think it’s too easy. Start at the Pre-Test and complete the entire test. Write down your baseline results. Then the following day, go to the WOD Cheat Sheet and complete WOD #1. Then wait until the next day to go back to the WOD Cheat Sheet and complete WOD #2. See a pattern here? Complete at LEAST one round of the next WOD and you’ll start to feel something deep down inside of you that will start to take over. That is the feeling of consistency, determination, and community. Once you start to feel that feeling you’ve now become a member of the #Kobernation. Once that happens you can then reach out to me and let me know your experience. People do this all the time with me and it’s AMAZING.

Then, members start sharing each WOD to their favorite social media platform (And tagging me, which is even better).

And the best part is, there is NO required equipment, for the first 365 WODs of course. After that, I get into suspension trainers, med balls, tractor tires and other fun toys.

So for today be sure to be ready because you’re going the distance and not for speed. Once you’ve started to enjoy the journey more than trying to reach the destination, you’ll feel this weight being taken off your shoulders. Also in the video, I created for this WOD all six rounds are shown, just in “fast forward” mode. I did that just to prove that anyone can do these WODs AND I was wearing a 60-pound weight vest!

Related Posts – Check out all of my WODs that pertain to ways to get rid of belly fat as a focus and you’ll see how going the distance not going for speed is easier than you thought.

Have Fun!

You Got This!

PS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your weekly dose: JedKobernusz.com/Newsletter

PSS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results. The best part is that I’ve used it. What’s especially relevant is I KNOW it will benefit you too… T3Method.com has you covered.

PSSS: If you found this WOD about going the distance not going for speed brought you value, consider making an in-kind donation. That way I can keep helping you out. Go Here To Donate. Thank you for your time, attention and generosity.

Workout Of The Day (WOD) #237 Going The Distance Not Going For Speed

Warm-Up – 5 Minutes Cardio (At LEAST)
1-6 Rounds

  • Side-2-Side – 40 Reps
  • Butt Lifts (Bridges) – 30 Reps
  • Knee Tuck To Jump Jacks – 20 Reps
  • Sit-Ups / Crunches – 10 Reps

Cool Down – 5 Deep Breaths In Down Dog Pose

If you have any suggestions, any questions about how to get a thigh gap, or want to know more about my services, then please email me at [email protected]

Furthermore please consider sharing this WOD about going the distance not going for speed to your favorite social media site. I would greatly appreciate it if you commented below also. (Your comment would mean the world to me too!)

Jed Kobernusz – EMT, ACSM-EPC, CEAS-I, FMS-I
Certified Exercise Physiologist
Movement Coach
Email: [email protected]

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