Get a killer body that’s super strong and flexible—without fancy equipment or gym fees—in 1.5 hours per week
Sure, go ahead—get the latest program…the latest Insanity or P90X. You think you’re going to do that for the rest of your life? Of course not. You’re going to need the next thing. What’s that going to be? More intense? Even crazier?
Over the years I’ve learned a plug and play template that lets you select the right exercises while you intimately learn your body and discover your mind—in the process. This teaches you self-reliance and you learn how to take care of yourself.
Look, I’m an office worker. That means a lot of sitting and not a lot of activity. I like my job, but I know that if I don’t take countermeasures, I’m going to look like a lot of other men in America—overweight, out of shape, slouched over, tired-looking.
I wrote the Continually Fit manual to describe the countermeasures needed to stay healthy and strong in hostile health environments.
But the manual is more than that. While I’ve had a personal interest in health and fitness for over 20 years, a good decade of that I was addicted to alcohol. I walked the tightrope between serious training and serious alcohol abuse for years.
I had to learn to develop a fitness consciousness and work on my addiction and habits. I’ve learned that if you can see yourself healthy and fit, you’ll naturally do things throughout the day to support that vision of yourself. Transcending willpower, you see a higher, more vital version of yourself and modify your behaviors to attain it—irrespective of the culture around you.
So many books I have read make the assumption that the reader either knows something about what they are doing, or knows absolutely nothing. Continually Fit starts off with the basic knowledge that somebody would need and then moves forward with more advanced technical exercises and concepts. For me personally I started juicing and incorporating kettle bell workout’s into my daily life and lost 10 pounds within the first 10 days and have successfully been able to maintain my weight and stay physically fit and feel better. This book is legit for anybody that’s looking to make a change in their lifestyle, and become healthy and strong in both mind and body. Greg M – Arizona
When you change your thinking to develop a fitness consciousness, everyday things can become exercises. Playing with kids can be stretching and movement, going up stairs can be explosion, standing in line can be muscle control, and so on. You park your car further away, take the stairs, and get up and move around more. When fitness is a default setting, it happens naturally in the course of your daily affairs. No set plan, no extra time, no going to the gym.
But fitness consciousness doesn’t have to stop there. You can explore the limits of your physical and mental abilities. Physical training is a great way develop your mind, body, and spirit—not just getting stronger, but making yourself a better person.
A Framework Approach
I detail an approach to weight lifting and fitness that helps you to create your own programs to meet your own unique goals. The approach I adopt for training the body is movement-based rather than muscle-based. This builds a body full of functional strength and helps restore movement patterns lost through years of sitting and under-use of the body.
A framework approach lets you deeply explore your body to take control of your health. You’ll begin to feel when you’re worn down and naturally do things to conserve energy. You’ll begin to feel how your food choices affect the way your body feels and be naturally motivated to make better selections because they feel good.
I’m not implying it’s easy, but it is straightforward. You follow the framework of movement-based exercise and follow subjective scales that make sure you are monitoring your intensity, form, and pain. You walk more and develop active hobbies. You learn mouth responsibility and take ownership of what you put into your body to feed it. And you learn how to change your habits.
Justin Qualler has been a valuable resource for fitness and kettlebell training ever since we first met, while on a work assignment in Milwaukee WI. He has a gift for presenting complex fitness theory in a language understandable for the layman, and offering practical training tips for the average working person. “Continually Fit”, is useful not only as a resource for customizing a fitness program, but also for offering tips for overcoming the motivational barriers to a healthy lifestyle. I would recommend this text to anyone interesting in starting or improving their fitness program.
– Jay W.
Efficient Use of Time
I advocate exercises which target a lot of muscle and I advocate the opposite of isolate—I advocate integration. This approach makes exercise more effective so you get more done in less time.
You can literally take control of your health and wellness and develop a body that you’re proud of—and most importantly—a body that functions well…in less than 1% of your week.
If anyone needs to jump start a health and fitness program, Continually Fit is a great place to start.
The book has many ideas for aerobic exercise, strength training, and nutrition. Most importantly, it helps us understand our habits and how to change them into a healthier lifestyle. Many people have motivational deficiency. Continually Fit gets us over that hurdle. This book is the real deal.
– Eddie W.
Continually Fit is written in such a way that you can start wherever you are and progress. I recommend reading the book in its entirety and then focusing on what you want to get out of it. Then make a plan using the information about creating your own workouts and using three subjective scales mentioned in the book.
Here are some more details on what you’ll learn in the 128 pages of Continually Fit:
- Over 30 exercises categorized by movement patterns
- Pictures of the exercises and stretches
- Basic kettlebell safety information
- Sample workouts that get progressively harder
- Examples of what successful agers do really well
- Warm up instructions
- A tried and true framework for resistance exercise that ensures you develop a well-balanced body
- Little-known tips that help you avoid overtraining
- A technique that lets you know when you should push your training or skip it
- A secret Raja Yoga exercise that helps you eliminate any habit—no matter how stubborn
- A quick routine that will help your joints feel better
- How to monitor your breathing to determine whether you’re pushing too hard
- How to prevent and fix posture problems from sitting too much
- How to keep track of your workouts and construct your workouts to learn more about your body and how you recover
- How to increase your lung power through a simple breathing exercise you can do while you walk
- A host of simple and actionable fitness and health tips that work fast
Continually Fit Table of Contents
- Introduction pg. 8
- Choosing Your Own Adventure pg. 9
- The Successful Ager Strategy pg. 10
- Office Life Survival Advice pg.20
- Posture Exercises for People Who Sit A Lot pg. 23
- Bruce Lee’s Bare Bones Fitness Advice pg. 28
- Eating and Food Avoidance Strategies pg. 29
- The Continually Fit Exercise Program pg. 30
- How to Exercise pg. 31
- Make Sure to Do These Five Movement Patterns pg. 31
- Make Sure You Incorporate Endurance Exercise pg. 33
- Use the Following 10-Point Scales pg. 34
- Learn How to Control Your Breathing pg. 34
- Take Recovery Seriously, Very Seriously pg. 35
- Exercises and Warm Up pg. 38
- Warming Up pg. 39
- Resistance Exercises pg. 42
- Flexibility and Posture Exercises pg. 78
- Your Exercise Program – Putting It All Together pg. 90
- Diet Philosophy pg. 101
- Joyfully Changing Habits pg. 104
- Sample Workouts pg. 118
- Appendix pg. 130
- The Kettlebell and Kettlebell Exercise Performance pg. 131
Ready to make a change?
This book gives you a ton of useful, intelligent, and rational exercise advice learned over many years and trial and error and exposure to some of the great minds of fitness. I know if you read it and follow the exercises it’ll help you get in great shape.
Most people want pills and other quick-fix solutions. That kind of stuff gets you nowhere and you know it. You’re intelligent.
You’re ready to make a change and pay attention to how you exercise and what you put into your mouth. And you’re smart enough to know it’s going to take some effort.
But you also don’t want to waste your time. You want the greatest return on investment for your money. I offer the gift of time-savings. For 1% of your time per week, Continually Fit shows you how to be lean, strong, healthy and flexible. And to get it done by changing your thoughts and making fitness and health a default setting.
A default setting—like brushing your teeth. Always in shape. Continually Fit.
How to Effectively Change Habits, a separate publication dedicated exclusively to changing habits is included. This is stuff from sports psychology, Raja Yoga, Napoleon Hill, and more. I condensed this stuff down into small chunks that you can immediately use and quickly begin benefitting from.
100% Money Back Guarantee
I believe the Continually Fit eBook will help you get into great shape and stay in great shape. But it might not be your style. Who knows. Either way, I don’t want your money if you’re not satisfied. If you’re not, let me know within 30 days and I’ll give you a full refund, no questions asked.
A Working Man Fitness publication.