sdi7 HIIT College Campus Safety. Awareness. Prevention. Self Defense

Rob Fletcher introduces a new Dynamic Program and Workout for Women

October 02, 2017 | by Rob Fletcher

Self-Defense and Fitness expert Rob Fletcher introduces a new dynamic program and workout: sdi7 HIIT and Self-Defense Workout for Women. Available as 6-week programs, seminars, and presentations. Offered to health clubs, gyms, colleges, universities, high schools, and special event workshops. This active workshop is customized according to needs and objectives, including College Campus Safety, Prevention, and Awareness.

What is sdi7 HIIT?

sdi7 HIIT is a series of 7-minute interval workouts which includes fighting skills, self-defense, boxing, MMA drills, kickboxing, strength and conditioning, abdominal and core work. By implementing this into your workouts you are reinforcing the skills of self-defense through repetition; repetition is the mother of skill. We want you to turn the skill into a reaction, and reflex.

The seminar or presentation includes:

  • Things you should be aware of:Facts and Statistics
  • Safety, Prevention and Awareness. Advice, and tips.
  • Psychology: The mindset and the zones: Red, Yellow, Green, and Gray.
  • What to do if attacked.
  • Where and how to strike.
  • Fighting skills and drills.
  • The Target areas.
  • Self-defense against common attacks.
  • The Workout: putting together what was learned into a 7-minute interval workout.
  • For more information or to schedule a seminar/workshop Contact Rob Fletcher

About Rob Fletcher

Rob is the author of America's Next Great Trainer Transform Your Life. He has over 30 years in the health, fitness, and martial arts industry. A certified black belt, Founder of USA Karate & Fitness, and former gym owner. North American Kickboxing Champion, and member of the World Champion US Kickboxing Team. Listed in the Who's Who of Martial Arts. Certified MMA Strength and Conditioning Coach through IHP - Institute of Human Performance. A Master Fitness Trainer through ISSA International Sports and Sciences Association. Honored by the Action Martial Arts for Outstanding Martial Arts achievement.

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Let’s Inspire the World

Live your life with passion, follow your dream

August 23, 2017 | by Rob Fletcher

Fight for your dream! That dream is not going to wait and say take a breather. It’s going to say “come catch me, Catch me if you can! Fight hard! Fight Strong! Fight to Win! Have faith, believe in yourself, and never give up! Never Give in!”


My purpose as a trainer has been to instill the gym/workout life to real-life applications. These applications provide magical moments to reinforce the following mantras. Believe in yourself. Have faith. Work hard. Never give up. Never give in. Dig deeper. In the game of life you fight hard, fight strong, and fight to win. This is no more evident than the relationship between Parker Seward and his trainer Sammy Callari.

When I got asked to define a great trainer, the most common answer was that a great trainer demonstrates the ability to teach, motivate, and educate others. They inspire and elevate people to achieve their own personal greatness… and be the absolute very best they can be, whether it is on the field, or in the ring, or on the world stage. But most importantly, in the game of life!

Our next cover story is about an inspiring and great trainer, Sammy Callari.

It is also a story about a messenger, Parker Seward, with an inspiring story for all of us. He wants to inspire the world! As this story unfolds, it turns out that I personally trained Preston Seward (Parkers older brother) many years ago at USA Karate & Fitness. At a very young age, Preston learned from his parents that his brother was born with Down Syndrome. His response to this news was magical; he said that “This means we have a limited edition. And that God must be watching us to send us such a special edition.” From that moment on, the bond of these brothers has been inseparable. The challenge, however began when Preston went away to college. Parker lost both his brother and best friend. As fate would have it. A trainer by the name of Sammy Callari, originally from Cleveland, Ohio stepped into the picture.

The Seward Family includes Bryan, Anne Marie, Preston and Parker

They were a very important and special part of my journey as an instructor at USA Karate & Fitness in Naples Florida. Since then, my life has evolved into America’s Next Great Trainer (ANGT), a platform featuring great trainers and their inspiring stories. USA Karate & Fitness was a defining point in my life, both from a personal journey as a trainer and as a coach and the life changing stories that followed. I recognized the impact great trainers have in the lives of their clients. As a trainer, the greatest satisfaction comes by knowing you made a positive impact and difference in someone’s life. In some cases, these were truly life changing transformations. This is even more satisfying when you are dealing with children. Fast forward 20 years later and here I am interviewing this young trainer Sammy, who is experiencing the biggest impact on another person’s life.

Sammy is a Mixed Martial Artist who has a fighting record of 3-2 (two first round TKOs).

He has studied Mauy Thai, Brazillian Jiu-Jitsu (blue belt), boxing and wrestling. He also holds a Bachelor’s Degree in Exercise Science as well as an Associates of Arts degree. Our previous ANGT covers are amazing representation for what we represent and our mission. This cover is extra special. What defines a great trainer? Before knowledge and the endless list of certificate and degrees, it is about the “passion and connection.” It is your passion that makes a difference in the lives of those who put their complete trust in you; all the while forming a bond, making stronger connections and building a sincere genuine relationship. It is that energy of passion that will exude and shine. It becomes infectious. When people ask you what you do you can confidently say, “I change lives. I inspire people to be the absolute very best they can be, inside and out. That is what I do. For that, I am blessed and forever grateful.”

This is about a great trainer Sammy Callari and the Great Messenger, Parker Seward from Naples, FL. Their inspiring story will touch your heart and lift your spirit.

This describes the Great Trainer Sammy Callari and the Great Messenger Parker Seward. Their inspiring story will touch your heart and lift your spirit.

A Note from Sammy Callari:

I am proud to announce the America’s Next Great Trainer magazine has selected Parker and I to be on the cover of their next issue. Previous covers include Arnold Schwarzenegger and Dr. Robert Goldman. Digital copies will be available October 1st!

Parker and I started out as friends, then as trainer/client, and now we’re family. He’s my “little brother.” His family is my family. My mission since day one has always been to provide Parker with the tools to chase his dreams. We live in a society that loves to bring people down and destroy positivity. Parker has a special message. He’s the messenger who inspires everyone he meets. I provide him with encouragement, positivity, and confidence. As I teach him functional exercises and movements, it’s deeper than exercise and fitness. He trains me in patience, outlooks on life, and being a better person each and every day.

To Parker’s mom and dad. Thank you so much for allowing me to be part of his life and help him grown into a successful young man. To his brother, his aunts and the rest of his family: your continuous support is inspiring to me. I love you guys. To Rob Fletcher, thank you for this opportunity to spread out message and inspire more people.

Sammy Callari

According to the National Down Syndrome Society:

  • Approximately 1 in 700 babies in the United States is born with Down Syndrome – about 6,000 each year.
  • All people with Down Syndrome experience cognitive delays, but the effect is usually mild to moderate and is not indicative of the many strengths and talents each individual possesses.
  • Quality educational programs, a stimulating environment, good health care and positive support from family, friends and the community enable people with Down Syndrome to lead fulfilling and productive lives.
  • For more information go to: National Down Syndrome Society

Through the love and support of the Seward family, and as Parker’s brother Preston stated, Parker is a “Limited Edition and Special Edition.” As a team Sammy and Parker have a message for us all: Together we can inspire the world! Together we will!

Read more about their story in our October 1st issue of ANGT Magazine.

Martial Arts can save America

Through Health, Fitness, Self-Defense & Traditional Core Values

August 21, 2017 | by Rob Fletcher and Dr. Robert Goldman

Dr. Robert Goldman and Robert Fletcher share their thoughts with America’s Next Great Trainer (ANGT) Magazine on the McGregor vs. Mayweather fight and the unfortunate misrepresentation of Martial Arts. Now more than ever, America needs Martial Arts., which instills discipline, work ethic, respect, honor, humility, leadership, and teamwork while building confidence, self-esteem, positive attitudes and a will to win in life. Additionally, one learns the value of health, fitness, and self-defense.

Bullying is America's problem

  • 160,000 children stay home from school each day as a result of bullying
  • 83% of girls and 79% of boys report being bullied in school or online
  • Children who are overweight are more likely to be primary targets and victims of bullying
  • Childhood obesity has more than doubled in children and has quadrupled in adolescents in the last 30 years (CDC)
  • $147 billion dollars is spent in healthcare costs annually to combat obesity

Fitness programs were required in every school in the past; unfortunately, many schools now have no mandatory fitness programs.

Martial arts is a complete health and fitness activity; even more important, it reinforces life skills and positive social interaction. Look at the epidemic of childhood obesity, childhood diabetes, and all the other health issues that we now see affecting our young people. This is just yet another result of a very unhealthy, unfit, and dysfunctional generation. We could turn the tide to get them healthier, stronger and smarter instead of heading in the wrong direction currently.

We are big fans of MMA and UFC. But look at the publicity regarding the much anticipated Mayweather vs. McGregor fight.

The way that this particular fight is being portrayed in the media is not setting the right kind of example. And it is not limited to this particular high profile event, but similar ones also. Individuals are using foul language and showing a complete lack of respect for each other. It sets a terrible example for our young people and only contributes to the dysfunction that we already see in society within that population.

In the martial arts world, children are taught respect: respect for each other, respect for their elders, family and respect for their teacher. They in turn often want to become teachers of others, which is what makes martial arts so very unique and one of the most remarkable groups of people on the planet. Everyone becomes a teacher; tradition and passing that tradition down to the next generation is critical.

Currently, we are in a dysfunctional society of young children.

Phones have replaced outside activities

These days, they are not outside playing with their friends and doing ‘kid’ things. They are sitting at the dinner table with their families, looking down at their phones and texting each other across the table. This is insane. This lack of interpersonal communication is adding to this terribly dysfunctional generation. It will only become worse as these devices become more and more embedded in their lives, to the point where many young people cannot do simple addition without the assistance of a device. They will do everything on their phone because they are so dependent.

In a traditional martial arts center (also known as a Dojo), children are taught levels of respect. The parents, as well as children in the family, are ALL involved in this passing on of the tradition and values of the martial arts. This is a very big part of what is really wrong with society today. The whole sense of family, tradition, and respect is just being thrown in the garbage and it is not being carried forward or paid forward. We see this as really destructive force, and fear for what this generation will end up becoming. Let’s turn the tide!

About Rob Fletcher

Rob Fletcher is listed in the AMAA Who's Who of Martial Arts. He is also the author of America's Next Great Trainer Transform Your Life. Additionally, he is the Founder of America's Next Great Trainer and Creator of Start Strong Stay Strong, sdi7 HIIT and Self Defense Workout for Women. Rob is a Black Belt, self-defense and fitness expert.

About Dr. Robert Goldman

Holds over 20 World Strength Records, is a 6th Degree Black Belt. Author of over 45 books and is International Medical Chairman overseeing sports medicine committees in over 190 nations. His websites are: Dr. Bob Goldman & International Sports Hall of Fame & World Health

Strength & Fitness


July 19, 2017 | by Rob Fletcher

Here's one of my workouts featured in Muscle and Fitness Hers magazine featuring fitness sensation and IFPA Certified Trainer IFBB Pro Nicole Wilkins. Boxers, kickboxers and mixed martial artists are among the best-conditioned athletes on the planet. Their workouts produce strength, speed, stamina, balance, agility, and focus. The result is a knockout body that’s lean and sculpted.

The Fat-Blasting Routine

WARMUP (about 10-15 minutes): Do each of the following drills for 30-60 seconds. When you finish all three, you’ve done one round. Complete 3-5 rounds.

  • JUMP ROPE: With either a real rope or an imaginary one, jump in place. You can do regular jumps with feet together, alternate the left foot and right foot, bring heels to butt, or lift knees high while jumping.
  • JUMPING JACKS: Fully extend arms and legs.
  • JOG IN PLACE: Stand tall and bring knees toward hips.
  • SHADOW BOX (about 3 minutes):

Complete the moves above for 30 seconds. Maintain form throughout each punch (see “Boxing Glossary,”below). Do all punches in a boxer’s stance.

  • Jab
  • Jab, then jab again (same arm)
  • Jab, cross (optional: add whipping/direct elbow or knee-up)
  • Jab, cross, uppercut (optional: add knee-up)
  • Jab, cross, front hook
  • Back hook, lead uppercut, cross

WORKOUT (About 18–24 minutes): Each of the numbered exercises below is considered one round. Do each round for 2–3 minutes, taking one minute to rest in between.

  • CARDIO: Jump rope. If you don't have a real jump rope, use an imaginary one.
  • BOXING: Repeat shadow box workout, focusing on speed and intensity.
  • CONDITIONING: Do 5 reps of each of these exercises until the round is over:
  • BURPEES: Stand tall, then squat down, placing hands on floor, then jump legs back to full pushup position, hold one count, then jump legs back to start Stand up and repeat.
  • PRISONER SQUATS: Stand with feet about shoulder-distance apart and hands behind head with elbows out to sides. Squat down, keeping hands in place; don’t lean forward. Push up through heels to return to start and repeat.
  • SQUAT JUMPS: Stand with hands at sides, knees slightly bent. Jump up, landing in a squat; keep weight over heels and chest upright; use arms to help you counterbalance. Immediately go into the next jump; repeat.
  • PUSHUPS: Full position up.
  • COMBINATIONS: Repeat shadow box workout, focusing on speed and intensity. You can switch your lead foot in this round.
  • REPEAT STRENGTH & CONDITIONING ROUND: Burpees, prisoner squats, squat jumps, and pushups.
  • COMBINATIONS: Repeat Shadow Box workout, focusing on speed and intensity.

COOLDOWN (2 minutes): Finish your workout with a jab, cross, hook, and uppercut combination, doing 5 reps per side. Focus on your technique, moving slowly through the full range of motion.

Boxing Glossary

Boxing and kickboxing have their own vocabulary to describe the punch and kick styles that will turn you into a well-balanced fighter. Here’s what you need to know:

BOXER’S STANCE Stand with one foot back, feet shoulder-width apart, back heel aligned with front toes, toes pointed out 45 degrees, and body turned slightly sideways. Keep your weight evenly distributed on the balls of both feet, knees slightly bent, hands at eye level with wrists straight, chin slightly tucked into shoulder, and elbows pulled tight into body. PUNCHING POWER

JAB: Punch with lead hand, making point of impact with the knuckles of your pointer and middle fingers. As you punch, turn hips while pivoting on lead foot. Keep opposite hand up near chin to protect head and face.

CROSS: Punch with the back hand, making the point of impact with the two big knuckles. As you punch, turn hips in the direction you are moving while pivoting on back foot. Keep opposite hand up to protect head and face.

FRONT OR BACK HOOK: Transfer body weight to lead leg and punch across body with lead hand, turning hips in the direction you are punching. Your lead arm moves parallel to floor with elbow bent about 90 degrees. Keep opposite hand up to protect head and face. For back hook punch, transfer body weight to back leg and punch across body with back arm parallel to floor, turning hips in the direction you are punching.

UPPERCUT: Transfer weight to front foot and slightly dip front shoulder, putting pressure on the balls of your feet. As you punch, prepare to launch and explode upward, rotating hips in the direction you are punching while pivoting on the balls of your feet. Keep punching elbow tight to body. You can punch in or up (palm up), depending on the target area (i.e., solar plexus, ribs, jaw, or kidneys). Opposite hand remains up near chin to protect head and face.

KNEE-UP: From boxer’s stance, thrust hips forward, driving your back knee straight up and in. Lower the back to boxer’s stance.

WHIPPING/DIRECT ELBOW: Move back hand as if throwing a hook punch, but keep elbow in front and hand close to body. Whip back elbow across front of your body to target area. Immediately after throwing whipping elbow, lunge forward and drive the same elbow straight into the target.



July 06, 2017 | by Rob Fletcher

Get Up! Wake Up! Lift Those Weights and Move, America! Live "positive, healthy, fit, confident and strong"

It’s time for the Transformation. Great trainers motivate, educate, empower and transform lives across America. They share a common passion to inspire others to live positive, healthy, fit, confident and strong lifestyles.

Simple facts:

Obesity is destroying this country — physically, mentally, emotionally and financially.

  • The Center for Disease Control (CDC) and Prevention say that 80% of American adults do not get the recommended requirement for daily exercise.
  • America spends approximately $74 billion each year on physical inactivity-related medical costs. Roughly one-third of these costs fall directly on the U.S. taxpayer, since one in three Americans are covered by a taxpayer funds program.
  • Across the board, experts, doctors, medical leaders, and public officials agree that people who maintain active healthy lifestyles dramatically reduce their risk of contracting diseases, and a physically fit population results in a decrease in healthcare costs and improved worker productivity.
  • Bullying and Obesity: Our youth are more obese than ever before. Obesity also makes them more of a primary target for bullying. Physical Education was once a primary focus. Now it is not. Our system is failing our most precious asset: our youth.

There are now very limited resources due to cutbacks in physical education classes, fitness, and nutrition education. Professional trainers are more than willing to provide their knowledge, skills, education, and passion which will impact schools, communities, businesses and organizations. Utilizing professional trainers is imperative to helping improve the health, fitness and wellness of America and addressing the issues of obesity and bullying.

ANGT Trainer

Trainers are Life Transformers, Game Changers and Transformation Specialists

Trainers have that dynamic ability to make a complete life transformations, whether your goal is to lose 10, 20, or 50 or more pounds, become a standout athlete or professional sports star, have the dream of an Olympic Gold Medal, or simply to get back to living a healthy lifestyle. Great trainers make it happen. They assess, evaluate, and are passionate in understanding your lifestyle, goals and dreams — not only building one physically but building the will to win in the Game of Life. They instill inner strength to dig deeper and discover the personal greatness that lies within us all.

If you want to help solve the healthcare crisis in America, do your part — be accountable. Take care of yourself and your family, and lead by example. Speak to a trainer. They will provide you the roadmap and the plan of action. They truly make a difference.

Why am I so passionate about what I do? I know firsthand the difference a great trainer can make, and the impact he or she can have. I've seen:
  1. An obese woman losing 140 pounds.
  2. A senior suffering from neglect, not having the strength to walk, re-energized, finding a new life, and walking again.
  3. An addict transformed and getting a second chance at a full life of health and fitness.
  4. A child with a dream to play ball finally making the team.
  5. A physically, mentally and emotionally abused woman on the verge of suicide transforming her life.
  6. A teenager overcoming obesity, bullying and severe depression becoming a superstar high school athlete.
  7. A high school athlete increasing strength, size, speed and power to achieve his dream of a full athletic college scholarship.

We all can use a mentor or coach at one time or another. Many times the difference is taking that one initial step for some guidance and direction. Take action, chose to live positive, healthy, fit, confident and strong.

Be Part of ANGT

Healthly Lifestyle


July 01, 2017 | by Robert Fletcher

Set Yourself up for Success - Choose to live "positive, healthy, fit, confident and strong". Small gradual changes in your daily lifestyle will set you up for long term success. Drastic extreme changes, though, often lead to loss of motivation, lack of energy and lack of adherence to your fitness plan.

An achievable, well researched and accepted guideline for weight (fat) loss is 1-2 lbs. per week. Adhering to this simple guideline makes a loss of 10-20 lb very achievable in a well-defined 8-week program. Keep in mind your objectives: increased lean muscle mass, mobility, improved energy and mood, self-confidence, tone, strength and decreased body fat — the key component to any workout program.

"How much fat did I lose" and not "how much weight did I lose" is the issue here. Weight loss and fat loss are not the same. Weight loss without strength building, resistant training, and weight lifting will decrease lean muscle mass. You're creating a lifestyle change, not a diet or program that promotes and markets unrealistic short-lived results. You're out to lead a positive, healthy lifestyle through new habits and behavior changes — in other words, long term success.


Get Up! Get Moving! Lift Those Weights and Get Started!

  1. Take a personal inventory of where you are right now. Make an overall assessment of yourself. How do you look? How do you feel? What's your energy level? What do you like? What don’t you like? What would you like to change? What's your lifestyle behavior like? Your to day to day activities? Your eating habits?
  2. Make a commitment.
  3. Set realistic and achievable goals.
  4. Make a plan.
  5. Invest in yourself and seek the advice of a professional, certified trainer.
  6. Schedule a time every day for a 15-30 minute workout (See Circuits/Intervals at
  7. Track your progress. Keep a journal.

You are in Control of your life

"One of my favorite quotes is from my very good friend, and World Class Trainer John Schaeffer, Founder of The Winning Factor One life. One World. One Chance. Your Choice"