Acceptance = Defeat

Defeat is temporary
unless allowed to become
a reality.
Every temporary defeat is a seed
planted for success unless killed
by acceptance.
Learn from defeat, do not accept it,
and you will grow in every aspect.

What We Learned From the Arnold Classic!!

We recently attended the Arnold classic and learned one very important lesson!  Everyone is looking for the next great powder or pill that will transform them into the amazing fitness model that they want to be.  Many of the products that were there I myself have taken in some form or fashion.  From my experience there are only two things that will let you achieve your fitness goals and that’s efficient training (working total body, 100% effort, and not overtraining allowing the body to recover) along with good nutrition.

Many of the supplements and get fit quick products there that I have tried myself never did anything spectacular, put a hole in my wallet that could’ve been spent of higher quality food and training, and most of the time added liquid calories that added to my fat mass and not my lean mass. 

I’m not saying all supplements are bad, some serve their purpose with recovery and nutrition, I just don’t want our followers and clients to fall for the bulls#$t!  Save your money and calories.  Stay devoted to a nutrition and training program and I promise you will get faster and better quality results than by taking some powder or pill!!

Check out our Classes!

Are you up to the challenge?

Diet: Stay Focused During The Week

During the week (mon-fri) you are bound by work, responsibilities, and appointments.  On the weekend (friday night and Saturday) you cut lose to shake off the week's aggravations and treat yourself to some fun to reward yourself for a job well done.  Sunday you recover and begin gearing yourself up for the upcoming week.
Your diet should be treated the same way.  Monday through Friday you should be disciplined wih your food choices, sticking to healthy eating habits, and being responsible for your calorie intake.  Since your already in the mindset for the work week, might as well do the same with your nutrition.  When Friday night and Saturday come, feel free to treat yourself to some liquid calories or some of your favorite foods.  On Sunday you will feel a little guilty, but that's ok because you know you will be dilligent once again when the week starts. 
Keep in mind you will not do this everyweekend and that for most people maintaining a healthy diet during the week is a huge step in the right direction!

No Exceptions, No Excuses, Be Accountable

Trainers Workout

Here is our workout for today, fell free to give it a shot and see how you do!

1st round
20sec work/ 10sec rest, 8 sets each station.
Two exercises each station, total body, alternate exercises at the station each set.

1. Landmine shoulder toss/ medball chest pass
2. Kettlebell swings / Alternating box jumps
3. Assisted pull-ups (wide grip)/ push ups
4. Goblet squat / Dumbbell push press
5. Core roll outs / sprint mountain climbers
6. ONE MINUTE REST BEFORE SECOND ROUND

2nd round we kept everything the same except we backed the number of sets down to 6.

Notes:  Each working set should be all out effort.  If needed reduce weight to complete whole 20sec.  Be sure to maintain proper technique on all exercises.

Do You Look For Loop Holes????

Why is it that every time someone asks me for a diet or workout plan the first questions they ask me is “when is my day’s off?”, “how many cheat meals do I get?”, or my favorite “I have to have (insert any bad food here) or I’ll die!”.   I am even guilty of trying to find loop wholes in everyday activities.  Have we become that lazy?  Have we lost our sense of accepting responsibility and finishing something we started?  I would like to think no for the majority of us.  Most people just need a swift kick in the a#$ and a motivational reminder to stop making excuses, get motivated, and do what you are supposed to be doing!

If you are reading this and are thinking to yourself “I do this sometimes” then here’s you’re a#$ kick and reminder to stop looking for the easy way out, and start being the person you know you can be. 

GET OUT, BE ACTIVE, WORK HARD, LIVE LIFE!!!  NO EXCUSES

Diets do nothing!!!! 21 Day’s To a Better Looking You

It New Year’s time again and all you see and hear about is diets and gym memberships.  I would like to focus on the diet aspect.  Lose weight quick diet’s accomplish nothing for a person in the long term aspect.  Sure they sound great, inspire, and some even achieve what they said they would, but after the diet is over the bad habits continue and the weight slowly begins to creep back up.  This failure is due to the fact that diets result in too many changes at once for a person and doesn’t allow them to pin point their nutrition problem areas. 

What I suggest to my clients is you attack one aspect of your diet that they know is a bad habit.  Research has shown that it takes 21 days to adapt a new habit, so, I always require that my clients focus for one month on substituting or eliminating one negative aspect in their everyday diet.   This allows them to focus on one thing at a time and not be overwhelmed with cravings.  If you follow this routine for one year that’s 12 dietary improvements which is more than what most people accomplish in a lifetime. 

Some examples of dietary mistakes to get you started are:

·         Too much cheese

·         Soda and Sugar Drinks

·         Too many carb’s

·         Creamy Dressing’s