So this story’s pretty wild: ROMFAB, makers of the ultra-high-end ROM four-minute workout machine, have supplied me with with one of their machines to see if it can help make my dreams come true. When the sun sets on the 30th year of my life…who & how will I be?

My goals:

  • Lose 50 pounds
  • Keep up with my growing little girl
  • Think clearer
  • Radiate peace
  • Be the very picture of virility
  • Attain body-mind-spirit health
  • See God

…okay, so a workout machine can’t do all that…but it can help with some! And we’re gonna see if it does. I’ll be working out on the ROM for just four minutes every day, and posting videos and updates regularly. On my blog I’ll be posting reflections on the ROM and other aspects of the above-outlined whole-health journey. Let the ch-ch-ch-changes begin!

Here’s one of my most recent videos:

If you want to skip my blabbering and go straight to the videos, they’ll be uploaded to my YouTube channel as they come out. Alternately, you can subscribe to them here.

Here are some of the most salient posts so far in my yearlong journey to wholeness and integration:

Does Anyone Have a ROM?

I’m Getting a ROM!!

The ROM Arrives!

ROM: Weigh-In & Body Fat

Do I Really Need to ‘Lose Weight’?

ROM: The First Workout

First ROM Lower-Body Workout

ROM Upper-Body Workout – Homebrewed Christianity Edition!

What Christopher Hitchens & I Have In Common

ROM Bench-Marking, Take One

2009: A Fat Odyssey (and, a Living Alternative)

ROM Lower-Body Workout – the Crazystrain Edition

I’m Losing It…

Creative ROM Funding Idea

Am I Well-Adjusted?

Losin’ It On Video

Is It Just Me, Or Is This Thing Getting Harder?

It Hurts So Good…

Theodicy of Excercise – Or, Where is God When It Hurts?

ROM Upper-Body: The Sunburn Edition

ROMming Elsewhere: Training Video

ROM: Ohh Yeah!

ROM by the Numbers: Benchmarking, May 2009

ROMming Elsewhere: ROM as Chiropractic Rehabilitation

ROM Speedster

So My Neighbor Breaks Into My Garage…

Spins a Web, In Exercise

ROMming Elsewhere: Upper-Body Instruction

ROM by the Numbers: Jubilee Lifts

ROMming Elsewhere: Lower-Body Instruction

ROM By The Numbers: June Body Fat Analysis

Beholding & Becoming: Turning Off the Fat Programs by the Renewing of Our Mind

ROMming Elsewhere: International Edition

ROM By-The-Numbers: July 10

ROMming Elsewhere: Maintenance Video

ROM By-The-Numbers: July 17

ROM By-The-Numbers: July 24

Fitness & Testing For Nutritional Deficiencies

The Dark Knight ROMeth!

ROM By-The-Numbers: August 10

ROMming Elsewhere: Other Garages, Other Workouts

ROM Coach Tips: Upper Body

ROMming Elsewhere: Quick Gym Marietta

ROM Coach Tips: Challenge Yourself!

ROM By-The-Numbers: September 17

ROM Experiences: Jeff

Four Minutes, $14,000 and Thou

ROM Experiences: 30 Years in 30 Days

Celebrity ROM I: And My Father-In-Law Is…

ROM By-The-Numbers: October 10

ROM By-the-Numbers: October 18

WCW Wrestler takes on the ROM!

ROM By-the-Numbers: November 7

ROM By-the-Numbers: November 14

Recommended ROM Drinking – ChlorOxygen

ROM By-the-Numbers: November 22

ROM Year One: The Results Are In…

Lost Five Pounds with the ROM!

ROM Facts: Portrait of An Artist

ROMming Elsewhere: Entrepreneur Profile

ROM Progress Update!

52 Responses to “ROM Fitness Challenge!”

  1. 1 Matt January 21, 2009 at 1:47 pm

    Whoa, it’s Jack Black’s brother! Seriously, glad you’re taking care of yourself Mike.

  2. 3 charlie February 23, 2009 at 9:36 pm

    yo mike,

    Looking good on the ROM.

    If you ever want to sweat to some Charlie (that sounds weird), you have my permission to use any of my music for your workout! It would be my greatest honor (as far as you know)!!!

    Have fun!.

    charlie dodrill

  3. 4 Jeff Voigt March 12, 2009 at 3:46 am

    Hi Mike,

    I just ordered my one month rental of the ROM from Angela Kelly in CA. She passed your blog address to me.

    I’ve followed a few of your YouTube recordings. YOu looked pretty happy to receive the machine. How has your experience with the ROM been so far?

    All the best,


  4. 5 Heather W March 26, 2009 at 4:49 am

    I do hope you see God. 🙂

  5. 6 Elizabeth May 22, 2009 at 2:38 am

    lol I’ve been so curious about those machines since I started seeing ads for them somewhere. Glad to see you are getting a chance to try one and post about it. On the other hand, if you are only turning 30 and already worried about getting out of shape, that’s kind of depressing; I look back at 30 thinking about how that was the best shape of my life and how much I miss it. So anyway I hope you push the curve and it’s all fitness and clarity from here on in. thx Lizzie

  6. 7 Truth About Abs July 24, 2009 at 5:03 am

    GOOD LUCK MIKE!! Admirable goal and worth pursuing. I’m pulling for you all the way (wait, did I just make a pun!! haha). Keep ‘er up and keep us updated for sure!!!

    Go Man GO!!!

  7. 8 Britax Car September 27, 2009 at 3:40 am

    I am trying ROM on the 1 month trial as well. Wish me luck!

  8. 10 Darrell Grizzle October 26, 2009 at 2:07 pm

    Suggested workout music: Can You Feel It? by the David Crowder Band.

  9. 11 Debs October 26, 2009 at 5:10 pm

    Welp! Glad you’ve been able to stick with it Mike! Way to go! I tried it out for awhile since I am your neighbor (lucky me:) and it was a lot of fun. I didn’t keep it up though as I wish I would have. It is such a short workout that it is hard to believe there is much benefit to it. But I know while I was using it, I felt a whole lot stronger! Thanks!

  10. 12 Kent December 1, 2009 at 8:24 am

    Great to read about your adventure and progress. I too would like to visit with you about your experiences. Please email me with your phone number and email address. The ROM appears expensive at $14,615, however it also maybe worth every penny.
    I look forward to a visit and keep the posts coming.

  11. 13 heart monitor watch March 23, 2010 at 3:12 pm

    Is anyone still keeping up with the ROm. I would love to hear some updated results.


  12. 14 Scott Shoup June 3, 2010 at 10:43 pm

    Awesome! Nice Article. Very informable. Definatly will check back in. Keep up the good work!

  13. 15 playfit June 21, 2010 at 1:45 pm

    Great post, very interesting concept. You make a good point that all the factors need to come into play.Fitness is essential part of our life.It depends on the service you get.You can visit to our site for more information.

    Play Fitness

  14. 16 Jeff Voigt September 25, 2010 at 12:25 pm


    I’ve owned and used the ROM since April of last year. I use it 6 days a week. When I go with the upper body, I also do one set of 60 crunches and three sets of curls (15 reps X 3 sets … 25 pounds on each arm). On mornings when I do the lower workout, I just do one set of 60 crunches.

    I’m delighted with the results. No more gym workouts for one hour 5 times a week.

    ROM works.


    • 17 Stephen Gibbs February 4, 2012 at 10:38 pm

      Jeff, I am interested in your personal results. 1 year is a great basis for info. If this thing was <5K I would already own one.

  15. 18 Jeff Voigt February 5, 2012 at 2:29 pm

    Hi Stephen. Thanks for the email inquiry on my ROM. In April 2012, I’ll have used the machine for three years (6 days a week). Without question, the machine works. It provides an excellent overall workout. It WON’T turn you into Charles Atlas. It WILL give you excellent overall tone and a “fit” appearance.

    In my original post I mentioned that I do 60 crunches and some curls to augment the upper body. I still do precisely the same thing. When I do the lower body workout on the ROM, I do 60 crunches as well.

    Last summer I attended a fitness seminar in Florida. Part of the experience was a stress test that measured cardio and strength. The instructors assumed I ran 5 miles a day, when evaluating results of the cardo portion of the test. They had no idea my primary workout consisted of a 4 minute drill each day on the ROM (i never jog). I did this to vet out the ROM. The test results confirmed the viability of the machine.

    I live in an owner occupied condo. To date, I’ve trained about 20 neighbors on the machine. All are pleased with the results.

    Happy to talk to you one on one if interested.


  16. 19 Jeff Voigt November 28, 2012 at 7:08 pm

    Go for it. I’ve owned my ROM for nearly 4 years. I use it daily. Very happy with my level of fitness.


  17. 20 truck covers for ford f150 May 3, 2013 at 4:12 am

    I do agree with all the ideas you’ve presented for your post. They’re very
    convincing and will definitely work. Nonetheless, the posts are very quick for
    beginners. Could you please extend them a little from subsequent
    time? Thank you for the post.

  18. 21 Eartha Deuser March 7, 2015 at 2:28 am

    Wow, tɦis piece of writing is nice, my sister is analyzing such things, thus I am going tօ tell

  19. 22 fatgreta1066 January 29, 2021 at 1:26 pm

    Hi, I know this is a very old blog entry. I’m considering getting a ROM at this time, I’d love to know your thoughts about the machine 12 years later? Have you contnued to use it? If not, what led you to stop? How well did it hold up to whatever long term use you made of it? Any other thoughts about it would also be welcomed.

  1. 1 ROM Lower-Body Workout - the Crazystrain Edition « zoecarnate Trackback on February 27, 2009 at 5:13 am
  2. 2 I’m Losing It… « zoecarnate Trackback on March 6, 2009 at 3:53 pm
  3. 3 Creative ROM Funding Idea « zoecarnate Trackback on March 11, 2009 at 9:19 pm
  4. 4 Losin’ It On Video « zoecarnate Trackback on March 16, 2009 at 3:58 pm
  5. 5 ROM: Ohh Yeah! « zoecarnate Trackback on May 15, 2009 at 5:46 pm
  6. 6 Beholding & Becoming: Turning Off the Fat Programs by the Renewing of Our Mind « zoecarnate Trackback on June 20, 2009 at 10:26 pm
  7. 7 ROM By The Numbers: June Body Fat Analysis « zoecarnate Trackback on June 30, 2009 at 8:16 pm
  8. 8 ROMming Elsewhere: International Edition « zoecarnate Trackback on July 6, 2009 at 12:24 am
  9. 9 ROMming Elsewhere: Training Video « zoecarnate Trackback on July 6, 2009 at 12:25 am
  10. 10 ROMming Elsewhere: ROM as Chiropractic Rehabilitation « zoecarnate Trackback on July 6, 2009 at 12:27 am
  11. 11 Fat Mikie Works Out « zoecarnate Trackback on July 6, 2009 at 2:51 pm
  12. 12 ROM By-The-Numbers: July 17 « zoecarnate Trackback on July 18, 2009 at 4:19 pm
  13. 13 ROMming Elsewhere: Maintenance Video « zoecarnate Trackback on July 18, 2009 at 4:27 pm
  14. 14 ROM Experiences: 30 Years in 30 Days « zoecarnate Trackback on October 1, 2009 at 4:24 pm
  15. 15 WCW Wrestler takes on the ROM! « zoecarnate Trackback on October 23, 2009 at 5:04 pm
  16. 16 ROM Year One: The Results Are In… « zoecarnate Trackback on January 18, 2010 at 7:03 pm
  17. 17 Harnessing Permission: The Power of Social Media (Theology After Google) « zoecarnate Trackback on February 1, 2010 at 9:35 pm
  18. 18 Lost Five Pounds with the ROM! « zoecarnate Trackback on February 5, 2010 at 2:05 pm
  19. 19 On the McLaren Nay-sayers « zoecarnate Trackback on February 11, 2010 at 5:56 am
  20. 20 Sunday Devotional: Love is Love « zoecarnate Trackback on January 23, 2011 at 3:23 pm
  21. 21 ROM Year One: The Results Are In… | Mike Morrell Trackback on August 7, 2011 at 10:35 pm
  22. 22 WCW Wrestler takes on the ROM! | Mike Morrell Trackback on August 7, 2011 at 10:42 pm
  23. 23 ROMming Elsewhere: International Edition | Mike Morrell Trackback on August 7, 2011 at 10:46 pm
  24. 24 Anniversary Quotes For Girlfriend Trackback on October 14, 2014 at 10:52 am
  25. 25 final fantasy 13 2 astuce machine a sous Trackback on November 11, 2014 at 4:34 pm

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