Don’t be afraid to step out of your comfort zone and pursue paths others may not understand or support. Trust your intuition, and have the courage to follow where it leads. Sometimes, the most rewarding achievements come from daring to chase your goals with unwavering determination and conviction. I like to call it "reckless abandon […]

Today's Training: Run: 4 miles. Slow and steady There is no cycle today. I left my reflective vest in the gym, and there is no way I will ride in the dark on without it. Even though I am lit up like the Starship Enterprise, the ability of a California driver is somewhere between "shit […]

And use it.

As we approach the end of the year, I remind myself that it's almost time to evaluate my program's progress and the people in it. When implementing the program at the beginning of the year, I pay attention to the "TYPES" of people in it, and how each person is coached. What does that mean? […]

Recovery doesn't just happen by accident. It has to be a priority.

That is the simple truth, and because it's not easy, YOU HAVE TO BE STRONG! "Nothing wrong with being strong" ~ Ed Coan Today's Training: Cycle: Commute Ab Wheel: 3x12 BOSU Sit-up:100 reps GHR: 5x12 Dynamic Squat: 10x2 24" Box Jumps: 10x2 Calf Raises: 2x100. Leg Curl: 4x15 Cycle: Commute

For the past few evenings, I've had a hard time staying asleep. I'm not sure what's going on, but I never waste time, so I get up and start my day. Today's start was 1:58 AM with the Fartlek 3 miler. Groggy? Yes, but still had a decent run. Breakfast and the bike commute were […]

I have a lot on my plate today. Today's Training: Run: Fartlek 3 miles Cycle: Commute Ab Wheel: 3x12 Cat/Camel: 3x10 Bird dog: 2x10 Rice Paddie Squat: 2x30 seconds Decline DB Chest Press: 8 RM Dynamic Incline Bench Press: 5x5 Dynamic Decline Smith Bench: 5x6 DB Lateral Raise: 4x12 super set with Single Arm Mini […]

Whenever I get annoyed and ready to snap, I stop and think, "What am I being taught?" And the answer is always the same, I'm being taught how to be patient. Boy oh boy, based on the frequency of my annoyance, I need to learn a whole lot more about tolerance. Perseverance and endurance have […]

That was just an attention grabber since it was the day after Thanksgiving. Everyone who knows me knows how much I loathe wearing shoes. Over more than a decade, I have turned my feet into prehistoric-looking appendages. I've been barefoot before "Barefoot" was cool. (Yes, I am that old you silly bastards) This is not […]

For most holidays, I will have one training session. I like to build "Community" with the trainees. You know, the people who train at 4:30 AM never get to see the folks who come in at 8:00, so it's good to put faces with the names on the board. I get pretty creative (and downright […]

Some people will hate you because you’re different and not necessarily correct. Embrace your individuality and uniqueness. Stay true to yourself and your values, refusing to conform to societal expectations or others’ standards. Today's Training: Cycle: Commute Ab Wheel: 3x12 Rice Paddie Squat: 2x30 seconds. Heels down on the floor, knees out, Hemorrhoids scraping the […]

Even if you can’t perform at a high level, showing up and doing something is still a thousand times better than not showing up at all. Today's Training: Cycle: Commute Concept II Row: 20 mins Tricep Rope Pushdown: 4x12 super set w/ Cable Curl: 4x8 Overhead Tricep Push OUTs: 4x12 super set w/ DB Curl: […]

Instead of fixating on immediate outcomes, embrace the journey of consistent hard work and dedication. Prioritize daily tasks, and set achievable goals. Simple Today's Training: No Cycle: Raining like I should have collected two of every animal Concept II Rowing Erg: 20 minutes DB Row: 4x12 Straight Arm Pulldown: 4x10 C/S Row: Keeping the elbows […]

I have been feeling beat up in the morning when I get out of bed. That sucks. When you wake up you want to feel refreshed.

Walk tall and exude confidence, you will then establish yourself as a force to be reckoned with. Today's Training: Single Arm Supinated Pulldown: 4x10 2" Below Parallel Anderson Squat: 3 RM

I was giving this idea (theory)considerable thought this past week. I have said that there is nothing new in training. There are only things that are repackaged and called new by whoever the next rising influencer is and make their own. I am sure that my "Predator" idea is not new, but it hasn't been […]

Protein is the King of Nutrients.

Enjoy the movements before they become memories. If you don't use it, you'll lose it. Today's Training: Cycle: Commute Concept II Rowing Ergometer: 20 mins GHR: 5x12 Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 45-degree Back Extension: 5x12 Leg Extension: 3x AMRAP Cycle: Commute

and they wouldn't let me leave. hahaha. Thanks for that Jim! Today's Training: Cycle: Commute Mt. Dog Row: 4x10 Single Arm Lat Pulldown: 4x8 Straight Arm Pulldown: 4x12 Bentover Barbell Row: 3x6 Tricep Rope Pushdown: 4x15 super set w/ Cable Curl: 4x8 DB Hammer Curl: 4x10 super set w/ Reverse Grip Tricep Pushdown: 4x10 Concept […]