8.15.2024 Guilt and Worry Are Useless Emotions
I have said time and time again, that if you are going to feel guilty about something, DON'T DO IT! As for worry??? What worries you has mastery over you. Today's Training Cycle: Commute GHR: 5x10 Dynamic Squat: Dynamic Squat: Ab Wheel: 3x12 BOSU Sit-up: 100 Cycle: Commute
My Latest Sciatica Cure
I have been so close to being completely pain-free that’s why I can’t give up. Here's what I'm now doing for sciatica relief.
8.14.2024 A Brand New Category of Learner I Have Happened Upon...
Over the years I have broken down people into the type of learner they are based on their actions when I explain the "how to" of an exercise. The basic categories are: They can be combinations of two or even all three. I have two new people in my program who have invented yet another […]
8.13.2024 Why Am I All Over The Topic Of Discipline?
Discipline isn’t just about being super strict and boring. It’s like a secret sauce for personal growth and success. Think about it: when you have the discipline to stick to your goals and stay on track, you can achieve amazing things. Today's Training: Cycle: Commute Single Arm Farmer Walk: 10x50 yds x HEAVY KB Ab […]
8.12.2024 You Can’t?’
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.” — Nike Today's Training: Cycle: Commute KB Ladder: 1-20 BOSU Sit-up: 100 Deadlift: GHR: 5x10 Single DB Side Bend: 3x12 Cycle: Commute Run: 5x100 after transitioning from bike to run. (This still makes me run like a 2x4)
8.9.2024 I Don't Need Anger Management.
I need people to stop irritating me. Seriously, I have worked on lengthening my fuse and it seems for the most part I am doing quite well. The proper amounts of sleep, meditation, and medication have pretty much-taken care of my anger management skills. However, my issue is that once a person has burned through […]
8/8/2024 Keep Record of The Moments
You will never know the value of a moment until it becomes a memory. Today's Training: Cycle: Commute "Lara Abs": 3x12 GHR: 3x20; 1x10 Dynamic Squat: Dynamic Dead Lift: Cycle: Commute
8.7.2024 Who Do You Think You're Fooling?
I coach! This means I plan out the program (and I do it yearly for the goal and then break it down into training cycles as objectives to meet the goal). I then teach and reiterate the lifts and the technique for those lifts making sure no stone is left unturned. The day's objectives are […]
8.6.2024 Persistance
“As long as there’s breath in You–Persist!” Bernard Kelvin Clive Today's Training: Run: Sprints; 5x100 after warm-up Leg Swing: 2x10 each leg Abduction Swing: 1x20 each leg Ab Wheel: 3x15 Dynamic Bench: 10x3 DB Floor Press: 4x10 DB Fly: 3x15 Tricep Pushdown: 4x12 DB Hammer Curl: 4x10
8/5/2024 Survival...
Survival can be summed up in three words — never give up. Today's Training: Run: Sprints: 10x50 Cycle: Commute Walking Lunge: 150 steps on each leg GHR: 10x10 Box Squat: 12 rep Max BOSU Situps: 100 non-stop reps
Please Help A Great Cause
I'm raising money for the Special Olympics. They are such an amazing community of people and athletes. Please help out.
8/2/2024 My Women Owned The Fellas Today...
Since I've moved my gym to a new location and have limited Cardiovascular equipment, I needed to get creative in a few of the workouts. This one in particular covers a lot of ground. I have several very competitive people who train in my facility. Some are quite strong, others are in GREAT shape. (Some […]
8/1/2023. Another World’s Oldest Man Has Died.
This is beginning to look suspicious. Today's Training: Cycle: Commute KB Ladder: 1-20 Ab Wheel: 3x15 GHR: 60 reps in as few sets as possible Dynamic Squat: 10x2x 50% + some chains Dynamic Deadlift: 10x1x Medium bands using the Fat Bar and double overhand grip. It didn't need much weight to make this a challenge […]
7/31/2024 Get Things Done, No Matter How You Feel
One thing I adopted a long time ago was to act on impulse. In other words, practice NO PROCRASTINATION. For example, I haven't used an alarm clock for 20 years. I set the time I want to get up by saying, "I'll get up at (whatever time) and because I've gotten up without hesitation, I […]
7/30/2024 Reward Yourself
You've been training your ass off for weeks, months, for gosh sakes, YEARS! You have noticeable changes in your body and probably your life. "The gym is my therapy (cool for new people but it's bullshit to those of us that spend our life in the place) and my reward is working out." The reward […]
7/29/2024 Why That One?
"Why that one? The wind has been beating that tree down since the day it was born. But it refuses to fall. It’s the struggle that gives it its beauty.” Today's Training: Cycle Leg Swing: 2x10 Abduction Leg Swing: 2x10 Cat/Camel: 2x10 BOSU Sit-up: 100 consecutive reps GHR: 6x10 High Box Squat (last one in […]
I Did The Crossfit Coffland Hero Challenge--Again!
Consistency triumphs over intensity with training. Results matter. See how I stacked up to the challenge five years later at 55.
7.26.2024 Tell-Teach-Involve
"Tell me and I forget. Teach me and I remember. Involve me and I learn." ~ Benjamin Franklin. Today's Training: Cycle KB Ladder: 1-20 BOSU Sit-up: 100 Bench: Push-ups: 100 reps in as few sets as possible DB Fly: 3x15 3-way Shoulder: 3x15 Cable Tricep Pushdown w/ rope attachment: 4x15 Hammer Curl w/ Fat Gripz: […]
7/25/2024 Self-care Is Never a Selfish Act
“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” – Parker Palmer Today's Training: Run: Sprints Cycle GHR: 60 reps in as few sets as possible Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 Leg Curl: 4x10 Suspended Knees […]