1/19/2023 It's the 19th!!! Some will; Some won't; So What?
Today marks the day most New Year's people quit on themselves. Yep, 19 days is enough for the weak to return to their weak ways. Sure, they talked a good game. They had themselves convinced that this year...2023 was THEIR year. New them! They couldn't wait to take selfies and post them on their media […]
1/18/2023 Can and Can Not...
We all have things that we find very difficult to do. Some things are impossible for many. The key is, don't let what you can't do interfere with the things you CAN do! There is ALWAYS a way! Find it. Today's Training: AirDyne: 10 mins Legs only; 10 mins Arms and Legs; 10 mins Arms […]
1/17/2023 Flush Your Bowl...
Every morning I have an opening ritual. I go through a mental checklist to make sure the administration of my workout can go smoothly without a hitch. That means not only setting the room up for multiple people in the weight area, but simple things like turning the heat on, unlocking all the doors, and […]
1/16/2023 Coaching on Dynamic Day
I totally enjoy dynamic anything lifts for many reasons. Mostly I get a chance to teach and coach the main lift of the day. Because the weight is in the 40%-60% range it's lighter and I can focus on the person's technique. Once the weight it getting up there in the 85% and higher range […]
Is Your Foam Roller Too Hard?
Do you want to cry when you foam roll your it bands? How about your lats? If so, there's a solution.
1/13/2023 January's 1000 Rep Arm Day
Choose weights that you can do all 25 reps with good form. Superset any Odd numbered exercise with any Even numbered exercise. Keep Moving!!! Today's Training: AirDyne: 10 mins legs only/ 10 mins Arms and Legs/10 mins Arms only Cycle: Commute 4 sets of 25 reps of the following: Barbell Curl Cable Tricep Pushdown Dumbell […]
1/12/2023 The Chances You Take.
I was on my ride home from the gym today and this thought jumped up in my head and was at the forefront the entire way..."You get a certain amount of chances in a day to help someone, whether it's physically or mentally, or both." My concern was, did I accomplish that objective and make […]
1/11/2023 Only Quitters Fail
History NEVER talks about the quitters! Today's Training: *Run: Fartlek 3 mile Versi-Climber: 10x50 steps AirDyne: 15x15/45 Pull-ups: 10x3 Chin-ups: 10x3 Blast Strap Row: 4x35 Ab Crunch: 125 reps Concentration Curl: 6x10
1/10/2023 65 Years Ago My Mom Birthed a Menace
Yea, today is my birthday. I have had quite a few HBD offered and it's only 9:25 PST. I am blessed beyond words, to say the least. I wanted to share a note that I received from one of my people that have moved away, not so much as a "HEY LOOK AT ME!" but […]
1/9/2023 Dear Trainees...
Stop apologizing for being slow or weak. As long as you are giving it your all, you're still better than everyone who has already quit or never got off the couch. Today's Training: AirDyne: 10 mins legs only; 10 mins arms and legs; 10 mins arm only Hex Bar Deadlift: 6 Rep Max 45 Degree […]
My 5/3/1 Boring But Big Program Is Fire
Even though it's the lamest title ever, I am loving my new 5/3/1 BBB Program
1/6/2023 Just the Training Today!
Apologies! But I have a LOT on my plate today so I won't be telling any stories... Today's Training: Run: Fartlek 3 miles Cycle: Commute Prowler: 15x80 yds x Just the frame. The surface was/is wet and anyone with Prowler experience knows that it's REALLY hard to push that sucker on wet pavement. Single Arm […]
1/5/2023 Super Legs With a Twist
Today's training left most of the people quite challenged to say the least. The plan was to start and finish within an hour. This meant you had to haul ass on the two sides of the workout plan. Part I: Row 5000 meters or 30 minutes, whichever came first. If you finished the 5K then […]
1/4/2023 I Don't Need to Hear Your Excuses.
I don't need to hear anyone's excuses or what they have to say. Their actions already spoke volumes of truth! Today's Training: Run: Fartlek 3 miles AirDyne Bike: 10/10/10 mins; Legs only/Arms and Legs/Arms only C/S DB Incline Row:4x15 Lat Pulldown: 3x15 Blast Strap Single Arm Row: 4x10 Barbell Curl: 8x8 Ab Wheel: 4x12
1/3/2023 Wow! That Only Took Two Days...
This is remarkable! Someone caught on quicker than I can ever remember. "Coach! We're doing an awful lot of conditioning..." Ummm, YEA! For the next 90 days, we are concentrating on just the BASICS in strength training with maybe one, possibly TWO accessory exercises. An ab exercise per day (you have 8 points of innervation […]
1/2/2023 "A New Year a New You?"
Yea, we all know how that goes. How about this??? Instead of waiting for your "Participation trophy" you get back to work, only harder. I don't take new people into my program until February. Why? Because in the past I will spend most of my time teaching the new folks taking away time for the […]