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    ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope
    ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope
    ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope
    Ebook284 pages1 hour

    ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope

    By Coss Marte

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    About this ebook

    “When Coss Marte went to prison 10 years ago, he was faced with not one, but two big challenges: lose weight and discover a legitimate career upon release. Luckily for him, overcoming the first obstacle helped him find the answer to the other.”—NPR

    As a teenager, Coss Marte was flying high on New York’s Lower East Side as a drug dealer, making money hand over fist. But after watching his life and those of his loved ones fall apart, he realized things had to change. That change occurred when he was sentenced to prison.

    Within the space of his own cell and without workout equipment, Coss took the initiative to improve his circumstances and created ConBody, a bodyweight-only approach to fitness. This plan helped him drop 70 pounds from his dangerously obese frame, reversing a negative health prognosis of surviving the next five years. Once he saw that his workout plan was not only effective, but accessible, he knew he’d found a pathway to health and ultimately to a new life—and designed a regimen to train his fellow inmates.

    When he left prison, he returned to the Lower East Side, but not to his criminal career. Instead he worked out in his old hangouts and gained a small following that turned into an acclaimed business, winning entrepreneurial awards and the support of Shark Tank’s Barbara Corcoran.

    Coss’s method works. These exercises are for anyone, anywhere. All you need is yourself and the space of a jail cell to get started. It’s perfect for busy lifestyles on the go and can be done in hotel rooms, small apartments, and in your backyard.

    With fun, engaging exercises, ConBody: The Revolutionary Bodyweight Boot Camp will help give you the extraordinary hope and resilience to improve your health and life.

    LanguageEnglish
    PublisherMacmillan Publishers
    Release dateMar 20, 2018
    ISBN9781250126030
    ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope
    Author

    Coss Marte

    COSS MARTE is the owner and creator of ConBody, a growing gym and fitness business based on bodyweight and inspired by prison workouts. He was a Lower East Side drug dealer running his own crew and making bank before he turned his life around and became a legal entrepreneur committed to helping others get healthy and breaking down stereotypes to help other ex-cons like himself have a second chance at life.

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      Book preview

      ConBody - Coss Marte

      INTRODUCTION

      More Than Fitness

      If I can go from a fat, dying drug kingpin at twenty-four to a healthy and successful entrepreneur a few years later, then c’mon—there’s no fucking way you can’t at least get in shape.

      The soul of ConBody is simple: Just do the time.

      It’s hard, especially in the beginning, but there are lots of things that are much harder. Like knowing your kid is growing up with a mother or a father who isn’t giving them his or her best—or maybe isn’t even there at all. Or getting beaten by guards for looking at them in a way they didn’t like. Or when, after they beat you, they write you up for fighting them—and then throw you in solitary.

      We all do things that land us in prison, in one way or another, sometimes literally, sometimes metaphorically, sometimes both.

      Everyone is human. Everyone makes mistakes. Hell, everyone commits crimes. It’s just a matter of whether you get caught.

      Not that everyone is a drug kingpin, either, of course.

      But the point is, people make mistakes, and find themselves imprisoned, literally or figuratively, or both.

      First, we have to realize that we did make mistakes. We did something we should not have done, perhaps repeatedly, and our prisons are the consequence of those actions.

      Second, we need an opportunity to grow from it. We need to be given the chance to change and to show the world that change is possible.

      Even for drug kingpins.

      What I want to do with this book is the same thing I want to do with ConBody all around the world: I want to teach you in a way that hopefully helps you learn lessons that took me a lot of pain and suffering to learn first. This book is about more than fitness. It is about the things that lock us up, and the things we can do to be set free.

      I’ve learned that getting locked up isn’t actually the worst thing that can happen to us.

      The worst thing that can happen is learning what it takes to be free, and then not doing it—not living free when we could.

      I’ve been arrested more than a dozen times in my life.

      I’ve done hard time twice.

      I’ve spent more time than I care to remember at Rikers Island.

      I’ve been a millionaire and lost it all because I made those millions as a drug kingpin.

      I’m thirty-one years old now, which is two years older than prison doctors once told me I would live.

      I am a father and a son and a brother and a friend.

      I’m the creator of ConBody, the prison-style boot camp sweeping New York City and taking aim at the rest of the world. I developed it in prison five years ago, after finding ways to work out in my cell so that I could lose enough weight and become healthy enough to save my life.

      If that’s possible for me, it’s definitely possible for you.

      That’s what this book is about: Giving you a chance to see what’s possible for yourself.

      Because now, in many different ways, ConBody is my chance to show the world what is possible.

      This book will show you the ConBody workout and story, breaking down my journey in a way that helps you along yours.

      I’ll show you how I got so unhealthy in the first place, which is a lot about how we all become so unhealthy. I went from a star high school soccer and baseball player to someone deathly overweight, all in just a few short years.

      I’ll show you the very basic, clumsy, awkward ways I got started on the way to losing weight. (Spoiler alert: When I started, I couldn’t even do a push-up or a pull-up.)

      I’ll show you what I did to lose seventy pounds in six months.

      I’ll show you what I did to keep the weight off.

      And along the way, I’ll break all the exercises down step by step, with pictures and notes showing what I did and when. These will appear in three separate Tiers:

       Tier 1, where I started

       Tier 2, where I ramped things up

       Tier 3, where I pushed myself as hard as I could

      I’ll also mix in some workout games I learned, such as:

       Card Game: going through a whole deck of cards with each suit and value meaning different workouts

       21 Down: a killer push-up game

       Prison Baseball: a series of kick-ass

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