MBody Strength

Train With Intent

2012-01-03T09:59:00.001-08:00

“Go till you puke!”

“Push!”

"Don’t stop, don’t stop, don’t stop!”

Ah, the battle cries of most gyms and training centers. The law of the land is intensity. Without it, you’re doomed to failure. With it, you’re destined for glory.

This is true…to some extent.

Most gym-goers go through the motions (some with and most without intensity) just to get the task at hand finished. This is not growth. This is not improving yourself.

You must train with intent!

Each and every rep counts. Each and every lift matters. I don’t care how much you hate a certain exercise. You dig down, get under the bar and love every second of it (or at least tell yourself that.)

I love the scene in Fight Club when Ed Norton gets acid poured on his hand by Brad Pitt (or was it Ed Norton, still?) and when Norton tries to mentally take himself to another place Pitt screams “This is the greatest moment of your life, man, and you’re off somewhere missing it!”

While Pitt gets a little more psychological on Norton, the scene always stuck out with me. Love the pain. Enjoy the pain. Be one with the pain. It will bring you freedom and allow you to fully experience the task at hand.

This is training with intention. You are fully immersed in each movement. There is no “going to my cave” or finding a meditative state. There is only the pain that is soon accompanied by growth.

While this might seem a little aggressive and possibly sadistic (especially if you know the scene I’m referring to) but in reality this type of training allows you to see the positive in every situation because you are looking at it with absolute clarity.

Take squats for example. Most people hate to squat with a passion. They hate the burn, they hate how it feels and because of that they avoid it at all costs.

Squats, however can build massive amounts of strength and muscle and are a great fat burner. Now, you can just get them in and be done with it, but every time you go through the motions you miss out on a key life experience. An experience that will help you in the long run. This experience will give you the ability to handle anything. You'll feel invincible and incredibly empowered. Sound crazy? Give it a shot.

When you're in the middle of a hard set, and I mean gut-busting hard, don't turn away from the experience. Don't ease the mind with visions of unicorns and sugar-plums. Get dirty! Get your mind wrapped around the pain, that extreme burn of every exercise. If it's the 200th snatch, 50th squat, or max lift you get into it. You lift with full intention of experiencing as much from each rep as possible. Don't ever let a rep go to waste. You physique and performance is the cumulative effect of every single rep from the first easy few where you find your groove to the last agonizing one. Give each one the credit they deserve! Don't be a mindless zombie. Lift with intent.

Nov 3rd: Fighter Training

2011-11-04T08:39:00.000-07:00

I planned to workout with my fighters today, which was a blast. Always fun to train with others to help you push yourself to your max. This is why training with a buddy or trainer will always help you train harder than you would train yourself. This isn't true for many people, but for the vast majority it will do nothing but help to have a partner in crime.

1:30-12 oz chicken breast, 4 oz avocado, olive oil, red onions, 2 cups spinach, F1 Multi

2:45-Pure Powder

3:00-Trained

4:00-30g whey, 8 oz almond milk

5:00-mixed nuts, ½ slice cheese, 1 slice salami

7:00-AMAZING turkey burger from Slaters 50/50 here in Anaheim Hills, Ca. This thing was a beast! F1 Multi

9:30-1 oz mixed nuts

Started with complexes with a 95lb bar

Deadlift

Row

Clean

Snatch

Push Press

Back Squat

Good Morning

-finished with plank

--20 seconds per exercise (except plank)-3 rounds.

20 sets of 20 double unders

Medicine ball circuit with the 35lb ball

-slams

-throws

This was a brutal workout!

Nov 2nd: Another Day of Squats

2011-11-04T08:34:00.000-07:00

Squat (based on a 320 max)

555-175-7

65%-210-7

75%-240-11 (seeing stars)

I love squats. There are very few exercises that make you feel as powerful as the squat. If you hate squats, do them anyway! You will learn to love how it feels. Start with KB or DB goblet squats and work your way up. Squatting doesn't hurt your knees and back. Bad squatting hurts your knees and back.

Double KB Front Squat (32kg)-5,4,4

Double Outside the Leg Swings (32kg)-10,10,10

-90 seconds between sets

RDL (w/straps)-(270)-6,6,6

Standing Calf Raise (88lb KB)-8,8,8

Finished with an unconventional Cardio routine. This one was Awesome!

2:00-1 cup FAGE nonfat yogurt, 15g protein, medium banana, F1 multi

3:00-HPN P3

5:00-2 servings golden grahams, Flame Broiler beef with white rice bowl

9:00-12 oz chicken breast, 8oz potatoes with ketchup, large salad, pita chips with hummus, F1 multi

Nov 1st: Much Needed Rest

2011-11-04T08:30:00.000-07:00

I was planning this as a rest day because it had been since last week since I took time off. I cannot stress the importance of taking rest days. Over-training WILL happen if you like to workout. You’ll train and train and train and suddenly you feel like shit and don’t know why.

On rest days do some mobility work. Aim to complete a 15-20 minute routine where you hit every body part. These feel amazing after.

Indian clubs are also a staple of my rest days. My shoulders feel ready to go after a mere five minutes with these bad boys. An Indian club workout does not need to be super complicated. A simple routine like this one can do wonders:

Foam rolling will also happen on my rest days. Loosens up the back, hamstrings and hips better than anything!

1:00-Low Carb bread with almond butter, ½ scoop of casein and low carb jam. Makes for an amazing low carb Almond butter sandwich

3:00-4 oz smoked salmon, 6oz cottage cheese

8:30-8oz chicken breast with 2 cups steamed broccoli

11:00-3 eggs, cheese, ham, mixed nuts (not together)

Oct 31st: Halloween Candy Fun

2011-11-04T08:28:00.000-07:00

Today starts the second cycle of MB8. I’m feeling stronger, leaner, and faster. Like a freakin’ athlete should!

Pre-Workout: HPN P3

Bench (based on a 255 max)

55%-140-7

65%-165-7

75%-190-8 (failed on the ninth)

Fat Grip Curls (105)-6,5,5

Bar Dip (88lb KB)-6,5,5

-90 seconds between

Ring Fly (feet elevated, body parallel to the ground)-6,6,6

Ring Row (feet elevated, body parallel to the ground)-(55lb)-11,9,9

-60 seconds between

Rope curl (70lb)-6,6,6

Triceps Ext with Lat involvement (EZ bar +55)-8,8,8

-30 seconds between

Finished with a circuit involving bike sprints, jump rope, and MB45 Essentials (about 15 minutes worth) with a 20kg bell.

Solid workout today. High carb days are also fun:)

2:00-Chicken, sweet potato

4:00-HPN P3

5:00-Train

7:00-Ground beef, rice, raisins (sounds gross but it wasn’t bad), handful of M’Ms. (I love me the peanut ones)

10:00-Protein shake with casein

Oct 30th: Sunday Funday!

2011-10-31T13:42:00.000-07:00

Time for another installment of the “Deadlift Diaries.” Being a high rep day I was 100% ready for the action ahead.

After a quick warm-up set worked into deadlift.

250-30 reps (with straps)

-legs were SCREAMING.

Incline Log Bench (Log+60)-7 (log)-40

One Arm FG Row (65)-5 (35lb)-30 per arm

Finished with a 10 minute walk.

8:30-P3 Pre Workout

10:30: 10g BCAA

11:30-Cup Fage, ½ cup cottage cheese, 2 F1 Caps

2:30-Chicken sandwich, handful fries

4:30-Dried Mango

6:00-Golden Grahams with Fage yogurt, banana, chicken breast, 2 F1 Caps

Did so much today. Crashed at 8:30. Slept like a baby.

Oct 29th: Stadium Saturday and more Progress Pics

2011-10-31T13:37:00.001-07:00

Stadiums were a blast, as usual. After about 30 minutes we moved on to the field. 6 sets of 50-yard sprints

9:00-Pure Powder Pre Workout Supp

10:30-BCAA

1:00- Large chicken salad, raw cashews, coffee with light milk

5:00-12 oz grass-fed steak (very lean), 4 eggs, 1 slice bacon

The key takeaway here is that as long as you get your macros, the meals are not as important. This gives you an amazing amount of freedom. Of course, there is discipline involved (and lots of it) but it’s not the typical change your body way of chicken and broccoli for six meals a day.

Here’s a before and after of Sean (about the same time frame.) He’s a little flexed in the second while the first not much, but you can absolutely see the difference. Plus, his strength is going up! Can’t beat that with a stick.

Till next time.

October 28th: Friday Boulder Shoulder Day

2011-10-29T20:47:00.000-07:00

Today was de-load day for Military Press. This meant higher reps which I hate when it comes to shoulders, but what has to be done has to be done. I've always hated working pressing, but I'm learning to love it.

Log Press: I definitely overestimated my max with this. I had it at 165 but it’s more at about150.

40%-5 (58lb)

50%-5 (72lb)

60% -16 (88lb)-harder than I thought it would be but that’s my own damn fault for practicing handstands all day yesterday!

Ring Pull ups (32kg)-4, (BW)-15

Incline Barbell Shrug (265)-8 (225)-20

-90 seconds between sets

Lateral Raise (40lb)-6 (30lb)-20

Double Clean and Jerk (16kg)-2

sets of 2:00 minutes with 1:00 minute rest. My hat goes off to all those Kettlebell Sportsters out there.

Finished with Tabata Ropes (double slams, alternating waves, side waves, etc)

This was a surprisingly fun session. My pull-ups are going up. My pressing is getting better (which has always lagged) and my cardio is awesome. I can’t WAIT for this next cycle.

What’s funny is I’ve never been so consistent with tracking, my plan, my diet, etc. Here’s the secret:

You don’t think yourself into a new way of acting, you act yourself into a way of thinking.

IT’S AS SIMPLE AS THAT.

So many people look for the “perfect plan” and while I’ve written extensively about this it bears repeating. There is no perfect training or diet plan. There is only the plan that you can follow. I’ve tried many. I happen to enjoy this one A LOT. It quenches my thirst for strength as well as my quest for better conditioning for Jiu Jitsu and any sport I attempt. Not to mention body comp.

Here's a recent progress pic from this (Saturday) morning compared to 3 weeks ago all while enjoying Yogurtland and Cinnamon Toast Crunch. Not bad for about three and a half weeks. Can't WAIT for the next four and half!

Yes the hair is awesome. I know.

12:00-2 cans tuna, 8oz sweet potato, spinach, ketchup

3:00-HPN P(3)

4:00-Train

5:30-Flame Broiler Beef with White Rice (my next business may be opening up a Flame Broiler. Save some money)

8:00-1 cup white rice, 8oz pork chop, salad, Maduros (fried bananas Cuban-style), 3 bites Tres Leches cake (amazing)

11:00-3/4 cup brown rice, 3oz beef

The weekend is now upon us. Good luck my friends. Stay focused!

Oct 27th: Anniversary Time

2011-10-28T07:22:00.000-07:00

Today was my 4 year anniversary with my wife. What does this mean? It means a nice dinner with lots of alcohol, dessert, and feeling like shit.

Not this time!

I planned for my meal which fell on a low carb day. That meant steak, which was fine by me. Had a quick lunch, and then hit the cardio which KICKED MY ASS.

4:00 minutes at each station. 15sec sprint/15 sec rest

Station 1: Battlin’ ropes (alternated between double waves, alternating waves, etc)

Station 2: Prowler. I FREAKING love this thing.

Station 3: Jump Rope (If you don’t jump rope, START)

Station 4: Spin Bike.

Finished all this fun, trained my fighters and then headed home. I was starving and there were a ton of cookies left. I let them be. Today was not a carb day! The point of this “diet” is to allow yourself everything, but you still need the discipline to eat it on the right day/time.

Dinner was a place called the Beachcomber in Newport Beach. Again, the old Marcus would have said to hell with the diet, it’s a “special” day. Special days started happening a lot…

I started dinner with a couple of Amstel Lights. If you can’t have beer on a program then what’s the point?

Then moved into a steak, shrimp combo with a chimichurri citrus sauce. I then opted out of the potatoes for extra veggies.

This was a special occasion, but why would I “reward” myself with food? I’ll reward myself by enjoying time with my beautiful wife! If it was post workout, carb day or if I was where I wanted to be in my body comp then I might have been more lenient, but none of those are the case.

Finished with a trip to Sprinkles cupcakes (Damn you, Samantha) where I had to remind myself repeatedly of my goals. She even asked if I wanted a bite and I said nay. I think I deserve a Nobel Peace Prize.

Since my macros were well under I planned a low-carb peanut butter sandwich when I got home, which is my new favorite meal. It’s got a ton of protein and only about 24g carbs. Perfect.

12:00PM-1 cup FAGE yogurt, 2 scoops Biochem, ¼ cup coconut milk

2:30PM-Pure Powder (why my intensity was so high!)

4:30PM-2 tbsp almond butter

6:00PM-2 Amstel Lights, 6 oz skirt steak, 4 oz shrimp, tons of veggies

8:00PM- 2 slices Mahlers California Bread, 1 tbsp Almond butter, 1 tbsp organic peanut butter, ½ tbsp low carb jam, ½ scoop casein protein (all mixed together)-Tastes awesome!

Till next time.

Oct: 26th Peel Me off the Ground

2011-10-28T07:20:00.000-07:00

October 26^th: Wednesday

Today was as minimalist as it gets. Squat day, high rep day, gonna be a fun day.

Based on a 300lb or so max my numbers felt small

40%-125-5

50%-155-5

60%-185 for max. I hit 40 and the only reason I stopped is because I was starting to gas and would have probably put my back in danger even with the light weight if I was gasping for air.

By the time I was finished I was gasping for air. Is it sick that I love that feeling? Is it?!

I decided I was almost about finished physically so I went for kettlebell swings; 48kg for 20 sets of 10 with 20 sec between them. This felt like a good idea at the time, but by set 12 I was starting to hurt. I almost wussed out and went to sets of 5 or bumped up the rest time, but that really wasn’t an option. It was my mind playing tricks on me.

That’s going to happen. There are going to be times when you’ll say “ok, that was enough.” That is your mind protecting you from pain. Pain is inevitable. Suffering is optional. You have to go through it. It’s the ONLY thing that will can change a human inside and out. To endure the uncomfortable feelings that come with intensity, growth, and progress.

WHEN you can endure that on a regular and consistent basis is when you are truly transforming. Not a lame 12 week transformation, but a transformation for life. A transformation that will extend beyond getting a six pack. Trust me. It will happen without a doubt.

12:30PM-8oz sweet potato, 10oz chicken breast, lettuce, 3tbsp organic ketchup (on the potato, not the lettuce)

3:30-HPN P(3)

5:00-8oz chicken breast

6:30-2 bowls cinnamon toast crunch with almond milk

8:00-Flamebroiler Beef with Brown Rice Bowl.

9:00-small cookie, protein shake (My wife makes the best damn baked goods.)

Oct 25th: Low Carb Day

2011-10-26T11:32:00.001-07:00

Cardio day. Took me all day to get motivated. FINALLY got to it around 5:30 PM. Took my Pure Powder 30 min prior. That hit the spot.

Worked in with my 5:30 class. Lot’s of jump rope and kettlebells. Good times were had by most?

12:30PM-chicken leg, thigh, wind (no skin), 2 slices low carb bread (6g per piece), 2 tbsp almond butter, 1 cup broccoli

4:45PM- HPN Pure Powder

6:30PM- ½ cup cottage cheese, 2 scoops Biochem, ¼ cup coconut milk

8:45PM-6oz chicken breast, 1 cup steamed broccoli

11:00-2 slices low carb bread, high protein peanut butter (2 tbsp almond butter, ½ scoop Casein, 2 tbsp Fage yogurt)

Had a great meeting regarding the MB8 eBook and program with Sean Torbati of HPN. So stoked at how this is going. More to come!

Oct 24th: De-Load Week

2011-10-26T11:31:00.000-07:00

Today was the first de-load, high rep week. This begins the 4^th week of the plan so I’m almost ½ way done.

12:00 PM-HPN P(3) + 10g BCAA

12:45 Bench Day

40%-95lb-5 (not even warmup weight)

50%-125lb-5 (not even close)

60%-145lb-hit it hard to get 25 reps. Basically till my arms were going to fall off

-2:00 min between sets

Fat Grip curls-(105)-5 (70)-20

Bar Dip (40kg)-5 (BW)-20,15,10,5=50 reps

Ring Pushups (45)-10 (BW)-25

Ring Row (45)-12 (BW)-22

Great workout. Definitely got a good sweat in.

2:00 PM-cinnamon toast crunch, almond milk, chicken breast, sweet potato, ketchup (I was in sweet cinnamon heaven)

4:00 PM-Banana

7:45 PM-1/2 chicken (no skin) pita, garlic sauce, 1 cup white rice

10:00 PM-chocolate almond milk, casein, light chocolate syrup

Another great workout. It’s amazing looking back through the workouts and seeing the progression. That’s my favorite part of this. Tracking!!! So crucial.

Oct 23rd: Happy Deadlift Day!

2011-10-26T11:29:00.000-07:00

October 23^rd: Sunday

Woke up excited…it’s DEADLIFT day! Happy Deadlift day everyone.

Today, my back was a little tight from Jiu Jitsu, but I wanted to kill it anyway.

295-7 (easy)

340-5 (getting warmer)

385-3 (disappointed. I feel like I should have gotten at least 6 but back started to tighten. Train smart, not just hard.)

2:00 min between sets

Double OL Leg Clean (36kg)-7,7,7

Log Incline Bench (Log+55)-8,8,8

90 sec between sets

Fat Grip One Arm Corner Row (50lb)-6-8 each arm

Pistol (16kg)-4,4,4 each leg. First time pistol’n in over 6 months. Felt alright.

11:00-HPN P(3)+10G BCAA

12:30PM-(Post Workout) 6oz chicken (dark meat, no skin), 5 oz sweet potato, ketchup, 2 bowls cinnamon toast crunch with non fat almond milk

2:45- 6oz chicken breast, 2 slices whole wheat bread, light mayo, mustard, green drink

6:00-3 slices pizza (no cheese) topped with 10 oz chicken breast sautéed in homemade BBQ sauce (ketchup, honey, water)

8:00 PM-4 oz red wine

Great weekend as always.

Oct 22nd: Cardio Fun

2011-10-26T11:26:00.000-07:00

October 22^nd: Saturday

Today was a cardio day. I used the Pure Powder from HPN about 20 minutes before. Felt great and ready to go.

Sandbag Circuit (Arion Sandbag): 3:00 minutes: Alternated through: deadlift, row, clean, front squat as many times as I could

Plate Circuit (45lb plate): Alternated through: Front Raise, Press, Curl, Front Press (killed the shoulders!)

Moved into intervals

4:00 minutes per station (15 on/15 off)

Sprint Bike

Prowler Push

Heavy Jump Rope

This was actually a blast. Hard as hell but got me sweating and my heart rate was through the roof!

This is the first weekend I’ve REALLY, TRULY honed it in. I’ve always been a little lax on my weekends and this plan is actually changing my mindset (you don’t change your way of acting by thinking differently, you change your way of thinking by acting differently).

10:00 AM-10g BCAA, Pure Powder

12:30 PM-1/2 chicken, large salad

3:00 PM-1/2 almond butter sandwich (low carb bread)

6:30 PM- 4 eggs, 4 slices turkey bacon, cheese, cup of broccoli

9:00 PM-2 light beers

11:00 PM-1/2 cup Fage, ½ cup cottage cheese, 2tbsp almond butter, low carb jam

Till tomorrow.

Oct 21st: Military Press Time and Bad Ass Cardio Workout

2011-10-23T09:43:00.000-07:00

October 21^st: Friday

I definitely overshot my overhead press max. I need to scale back a little for my next 4 week cycle.

Log Press (no clean)

106-7

123-5

140-2+1 assisted (need to lower max slightly)

-2 min between

Ring Pull up(32kg)-3 (24kg)-5 (bw)-12 (had friend count so there was NO cheating)

Incline Shrug (245)-8,8,6

90 sec between sets

Double Snatch (28kg)-8 (32kg)-5,3

Lateral Raise (30lb)-10,10,10 (strict. No swinging. Saved that for the swingsJ

Finished with a bodyweight circuit:

(Video coming soon. This was a killer!)

Hand walkout to Jump Back-60 sec

Split Squat Lunge with Hold-60 sec

Hand Jump out to walk back-60 sec

Jump Squat with hold-60 sec

Rest-30 sec

Deck Squat-60 sec

Body Slide-30 sec

Deck Squat to Jump-60 sec

Hindu Pushups-30 sec

Deck Squat to Burpee-60 sec

Rest-60 sec

Jump Rope Double Unders

10 sets of 20 with 20 sec breaks

Medicine Ball Underhand High Throws-30 sec

Med Ball Slams-30 sec

Rest 30 sec

Used a 25lb medince ball. My shoulders HATED me.

12:30: 8 oz chicken breast, 5 oz potatoes with ketchup (I freaking love ketchup)

2:00: HPN supps

3:30-Train

6:00-Frozen yogurt with banana, 8 oz chicken, 2 small slices pizza (no cheese, so basically pizza flavored bread)

9:00-8 chicken breast, 1 cup white rice

11:00-1/2 cup almond milk, casein protein, ½ cup gluten free cereal (Jack ate most of it)

Oct 20th: REST DAY

2011-10-23T09:42:00.000-07:00

October 20^th: Thursday

Today was a complete rest day. Feeling strong. It’s so great to be on a solid program that mixes conventional with the unconventional. Why?

My main lifts going up = getting stronger = bigger kettlebells = more power and “unconventional strength” = main lifts go up higher = bigger kettlebells for longer workouts = even stronger and more muscle!

Amazing how the math just adds up.

1:15- 3 eggs, 4 slices bacon, 2 oz cheese, 1 cup broccoli

4:00- 1 cup cottage cheese, 1 oz Chia seeds, 2 scoops Biochem whey

7:00-6oz ribeye, mixed veggies

7:30-small piece of bday cake (couldn’t resist! Well, I could have but I just didn’t want to)

10:00-1/2 cup milk, ½ scoop Casein, ¼ cup Fage yogurt.

Being low carb, high carb every other day has it's advantages. It means you never go too long being low carb. Keeps you honest.

Oct 19th: TJS Progress Report

2011-10-20T10:48:00.001-07:00

October 19th: Wednesday

Time for another progress report:

My training is feeling AMAZING. My strength is skyrocketing. My endurance in Jiu Jitsu is climbing. My grip strength is getting ridiculous. Diet is admittedly at about 80% (and climbing). Results are still coming, but I’m honing in even tighter. Doesn’t mean I’m giving up Coors Lite or Sprinkles Cupcakes, but just being smarter about when.

Step 1: RELIGIOUSLY track macros (protein, fat, carbs) everyday. This tends not to be a problem on the weekdays but Mr. Saturday and Sunday feel a little left out. This will help a lot.

Other than that I’m right where I want to be.

1:30PM: Pre Workout-P(3)+10g BCAAs

Squat Day

195-7

225-5

240-9 (need to increase my max next for next 4 week cycle. Could have easily done more, but eased back a little)

KB Front Squats (28kg)-8,6,6

Double KB Outside the leg Swings (32kg)-8,7,7

60 seconds between sets

Romanian Deadlift with overhand grip (265) 6,6,6 (about high shin level)

Single Leg Calf Raise (36kg) 10,10,10

60 seconds between sets

Post Workout: Flame Broiler (white rice, beef, teriyaki sauce, and side of broccoli)

5:00 PM: 10 oz potatoes with ketchup, large salad with olive oil, 12 oz chicken breast

9:00 PM: Quinoa noodles, broccoli, 3 eggs, butter

10:00 PM: Small banana, ½ scoop casein, ½ cup 2% milk

Great day. Gonna feel this tomorrow!

Feeling tighter. Weight has not dropped much. Getting used to the diet and really figuring out my body. I'm my own experiment. Strength is up and got a little less around the middle. What more could one want!?

Oct 18th: Training Journal Series: REST DAY

2011-10-20T10:46:00.000-07:00

October 18th: Tuesday

Decided to change my schedule to lift every other day making today a rest day. Which also means it’s a low carb, high fat, high protein day.

Today I’m shooting for

200g protein

75g carbs

130g fat

This was fairly easy. I know I work better on fat and protein. The key thing I’m honing in on during the program is to become my own expert. Learn everything I can about myself so I know exactly what I need to do, eat, how much I need to rest etc to get EXACTLY the results I want. This is a valuable resource for the rest of my life. Treat yourself as an experiment where you are CONSTANTLY tracking, assessing and reassessing.

Had a GREAT meeting with Sean Torbati from HPN about the MB8 program we are putting together. Way more detail coming soon, but this program is going to be amazing! We’re in the process of writing the book based on his background in nutrition and training and my background in training athletes to help give people amazing results for the chosen sport and life in general. Can’t wait! You know you’re excited about something when you wake up in the middle of the night to work on itJ

1:00 PM: 6 oz ground beef, 2 eggs, cheese, large salad, 1 piece of gluten free bread

4:00 PM: cottage cheese with Biochem whey

8:30 PM: 6 oz chicken breast, 2 large sides of steamed broccoli (next meeting with Sean will involve Sprinkles Cupcakes, that I promise)

10:30 PM: ½ cup 2% milk, 1 scoop Casein protein, 1 oz raisins

Oct 17th: Training Journal Series

2011-10-18T08:44:00.002-07:00

October 17^th: Monday

A “transformation” is one that must be worked on EVERY day. Not three days a week or five days a week but every minute of every day. Is it hard? Yes. Is it time-consuming? Yes. Would it be more fun to do almost anything else? Yes. But a true physical transformation will yield benefits far greater than any costs paid.

12:00-Pre workout P(3)+10g BCAA

12:30-Train

Bench:

65%-165-7

75%-190-5

85%-215-3 (felt weak. Did inclines yesterday. That didn’t help)

Fat Grip Curls (100)-8,7,7

Bar Dip (36kg)-7,7,7

90 seconds between

Ring Pushups (45)-10,10,8

Ring Row (45)-10,10,8

Reverse Wrists curls (forearm strength) (65)-8,8,8

Finished with sprints on spin bike (20on/40off) for 10 minutes.

PW: 2 scoops Biochem, waxy maize, 8oz milk, 2 cups white rice, 8 oz steak. (SO FULL!)

5:00-6oz chicken, salad

8:00-3oz steak, ¼ cup white rice, bowl chili

9:00-1/2 cup Fage, brownie, 1 glass wine

I am finding that my intensity and dedication with my training is already transferring over into my work. More to come on this!

Oct 16th: Training Journal Series

2011-10-18T08:44:00.001-07:00

October 16^th: Sunday

Was excited as hell because I moved deadlift day to today. Now, first off, even though I love to train it doesn’t mean I’m always excited to train. I force myself some days just like anyone else. However, the prospect of beating my numbers really excites the hell out of me and I’ve heard the same from clients. Trust me.

Deadlift

60%-270-5

70%-315-5

80%-360-10 (about 15-20 seconds between reps)

-2-3 minutes betweens sets.

I can’t explain to you the excitement of hitting bigger and bigger numbers. My goal is not to deadlift 1000lbs. I have no intention of entering the World’s Strongest Man contests, but lifting heavy FEELS AWESOME. Simple as that.

Double Outside Leg Clean: 32kgs-8,7,7

Incline Log Bench: Log+55-7,6,6

90 sec between

Corner Fat Grip One Arm Row (changed from rope row because back was tight)

50lbs-7,6,3+3 (put down after 3)

Bulgarian Lunge (L+R)24kgs-8,8,8

Had my P(3) before and then 10g BCAA and then another 10g BCAA an hour later

11:45-plate of pasta with ground turkey and vegetables

2:00-dried fruit, raw cashews

6:00-big ol’ steak, salad, white rice, piece of brownie

9:00-Fage yogurt

Great training day. Love days like this. I enjoy training on Sundays because then I can be a little more liberal with my food and take a nice long nap (all guilt free)

Oct 15th: Training Journal Series

2011-10-18T08:43:00.000-07:00

October 15^th: Saturday

Woke up early, got some work done on MBodystrength.com and then hit the bootcamp. After I took a few fighters and boot campers to the local university (CSUF) to do stadiums and sprints. My legs were Jello. It was a blast though.

We were there for about 40 minutes. I pushed myself so hard I almost puked. Love itJ

Pre-Sprints: HPPN (Pure Powder)

Post-10g BCAA

2:00-Protein Shake with 40g protein

4:00-Small sandwich.

8:00-big bowl chili

10-Fage yogurt with casein protein

Didn’t eat too much today. More tomorrow!

Oct 14th: Training Journal Series

2011-10-18T08:41:00.000-07:00

October 14^th: Friday

I changed my training day to Sunday for a couple of reasons.

1. I enjoy being a little more liberal on my diet on the weekend. Weekdays are no problem for me (as most people) so I want the few extra carbs and calories to go to recovery rather than just sit on my off day. Didn’t mean I was going to sit on my arse today!

Did a 12-minute plyo workout. I’m not a huge fan of plyos in regular training, but every now and then is good.

Finished that off with a 10 min portion of the MB45 Essentials and 10 sets of 20 double-unders with 20 seconds between sets. Damn that sucked.

Ate fairly light today. Was going to a party later that night so I wanted to give myself a little wiggle room.

11:45-12ish: Panda Express (2 servings chicken with a lot of steamed vegetables)

3-Pre-workout HPN, PW-10g BCAA

4-1 cup Fage non-fat yogurt, 1 scoop Biochem whey, ¼ cup chocolate almond milk

8-Anti-pasta salad (salami, cheese, olives) a few crackers with dip and a lot of red wine (maybe, too much)

11-3/4 cup Fage with 1 scoop Casein Protein.

A true transformation is happening. I’ve always been consistent with training, but the diet was always a struggle. Easier said than done for some people. This has not been the case. The last few weeks I’ve been more dedicated because I’m not thinking of it in 4,6,8 or 12 weeks. I’m thinking of it as 4-week chunks for the rest of my life. Lifestyle, people! I know it’s so cliché with training, but this HAS to be a lifestyle. If you don’t see yourself doing this in 6 months, don’t bother.

Prepping for the OHLC: A Look Inside Jason Dolby's Head

2011-10-15T22:10:00.000-07:00

When Jason first told me about the One Hour Long Cycle last year I thought he was nuts! Very few people can withstand 10 minutes of any exercise let alone 60 minutes of kettlebell clean and jerks. If there’s one thing this guy has its passion, a passion to help others, a passion to perform at the highest level and a passion for life. So really, it didn’t surprise me all that much.

While attending I held the honor of counting his reps, which was brutal in and of itself thanks to my good ol’ ADD. (Thanks a lot Nintendo.)

While counting his reps I got to see more than anyone else (less Jason of course) of his brutal hour of double clean and jerks with 20kgs, no less. It was amazing, but I wanted to get Jason’s perspective on his monumental achievement.

MM: Thanks Jason, for taking the time to answer some questions about your upcoming event.

JD: Of course!

MM: First off, what spawned the One Hour Long Cycle? How did you get this thing off the ground and how have you developed such a following for it?

JD: At first, the One Hour Long Cycle was just going to be something kind of silly and crazy that I wanted to do for my 35th birthday party. I had a big party for my 30th birthday but it was more traditional with lots of eating (monster potluck), drinking and dancing, and oh, did I mention eating?! Fun, but you always feel like a bloated sloth afterwards :)

For my 35th I wanted to do something challenging and much healthier! I had been reading a lot about some of the Russian kettlebell lifters and their impressive achievements. One man really stood out to me for his world-class mental toughness, Sergey Rachinskiy. Some of his feats were mind blowing to me. One of them being 5,555 repetitions of jerks with a single 24kg(53lb) kettlebell in 12 hours without setting it down. The man only took a little food and water in the 11th hour, while still holding up the weight of course. I was inspired.

I decided to try to clean and jerk(long cycle) 2 kettlebells for an hour without stopping for my birthday which was 5 months away at the time. It would be a party of suffering and awesomeness and I would invite friends, friends who would be weird enough to think it was a good idea and want to join me. Haa haa! At first I was going to use two 16kg(35lb) kettlebells, then later I figured "hey maybe I should just work even harder so I can use two 20kg(44lb) bells?!" Me and my bright ideas. After coming back from the 2010 IKSFA workshop (thank you Aleks!!!) in St Petersburg, our 1st of 3 trips to Russia, I was focusing on unlearning poor lifting habits and pounding the new efficient ones into my body. Rep after rep after rep....you get the picture. I was more motivated than ever for my birthday because I'd invited IKSFA coaches Sergey Rachinskiy and Sergey Rudnev to join in the fun and they agreed!! "Chu-Hi!" I thought to myself.

I was now thinking that I could do something greater with this crazy One Hour Long Cycle thing than just have it be for a birthday celebration. I was actually outside one Sat morning, training my student Shermayne Shepherd (having her do Prowler intervals, you're welcome Shermayne) when it hit me! "Why not make this a charity event?" I asked myself. Boom! Done! It was on! I now just needed to choose a charity. I went with Children's Hospital Los Angeles. I had worked with them many years before as a camp counselor and archery instructor at a Ronald McDonald House summer camp in Idyllwild CA. I had always wanted to give back to them for such an amazing experience. As the months, weeks, and days grew closer to the event, I would share with my friends, family and fellow lifters how my training was coming along. Telling them about how I broke 30 minutes or 40 minutes for the first time. Or how I failed after just 18 minutes one day because my mind broke after realizing I still had 26 minutes left to go. Or even about my methodical process of duct taping 1 or 2lb weights to the bottom of my 16kg's in order to safely "sneak up" on the 20kg's. Bla bla bla, I talked quite a bit about it. Ha haa! Yet more people seemed to listen, really listen. Many became interested and some even committed to the event as lifters or as observers to support. I thought it was wonderful! I felt in my heart that this event would be special, that it would move people. I knew this would be the first of many.

There were 20 lifters and dozens of supporters in the audience on the morning of Oct 23rd 2010. I turned back to face all of my brothers and sisters who stood behind a bell, "We lift for the children!" I shouted. It was 11am...it was go time.

MM: That’s a true kettlebell-nut’s birthday celebration!

In regards to the challenge you already went through what was going through your head before you started? An hour is a long time to do anything and double clean and jerks is no easy feat. Were you nervous at all?

JD: To be honest, I wasn't really that nervous until about 10 minutes before we started. I had trained diligently for 5 months and had reached the 50-minute mark with the 20's the week before. I felt like my chances to finish were pretty good. I think I was more concerned about the effort it took moving the four 800lb mats across LA the day prior with John Buckley and Sha Ali, yikes! Or about whether or not the peanut butter and honey sandwich I had for breakfast was going to push me through the 60 minutes. My good old hiking food of choice! Sometimes you just gotta go with what you know :) This was not going to be a 10-minute set. It was going to be "different, but more"(in the words of Milosh).

Something else happened just minutes before the lift began that gave me an energizing burst of emotions. My Mom and Dad were in the same room, at the same time, and talking to each other. They were smiling. This was the first time they had spoken face to face in over 10 years. I always thought it would have been either my or my brother’s wedding for this reunion to happen. I couldn't believe it! The kettle did it! It was going to be a good day. We started the lift, I cleaned the bells, and I looked straight at my good friend Marcus Martinez, as if I was searching for an expression of reassurance on his face and conviction in his eyes. I saw them both. Thank you, Marcus. I jerked the bells. I watched Marcus' thumb click the pitch counter for rep number one. I was in the zone.

From that moment on I didn't remember much. I do remember a few things. I remember my 6 breath cycles in the rack. I remember the feeling of sweat running down the back of my knees, down to my ankles (awkwardly irritating). I remember hearing the first "Boom Chu-Hi" from the audience to our left. It was my brother Damon, who I love more than anything on earth, period. I remember glancing to my right to see if Sergey Rudnev aka "Rude Boy" was still periodically watching me in between sparking his pitch counter at mach speed for Rachinskiy, who would break his own world record that day! After the event had ended, I would ask Mr. Rudnev if he would take me on as his student. He said yes, he told me that I had earned it. I remember hearing the breathing of Estella Hom, who was mashing up the kettle just to my right. I remember just at the 30 minute mark my buddy Tom Corrigan hollered "Just 5 more minutes guys!", referring to the half way point in a kettlebell sport 10 minute set. I thought that was cool. I remember closing my eyes several times and doing my best to imagine taking a nap between reps. I remember "Minute 46". That was the most brutal minute of the hour. I wobbled and swayed, even took a step forward to catch my balance. I was physically tapped out. I had nothing left. I saw Marcus stand up and throw some bells and his chair out of the way. Holy crap! This guy was willing to try to catch me and a pair of falling bells in case I went down. Beers on me again for that one, Marcus! 14 minutes left on the clock. It seemed so far away; so unreachable. All this training, all this preparation, all these people lifting with me, and all my family and friends in the crowd! Was I going to fail or finish? I was nervous, and even embarrassed for pausing for so long in the rack. Rachinskiy has lifted a kettlebell for 12 hours straight! "Come on J!” I told myself. I had to do it for the little guys who call the Children's Hospital their home. I had to!

As minute 46 came to a close, I clearly heard something that hit me deep in my soul. A commanding voice from behind me on the right shouted "Dolby! Hit the one in the middle!" It was my brother, John Wild Buckley. It was as though he was inside my head and knew exactly what I needed to hear. Anyone who is even half a fan of the Rocky movies knows just what that line means. My heart swelled with courage. I looked at the clock; it had just clicked to minute 47. "3 minutes left till' I'm home free", I thought to myself. You see, in my 5 months of preparation for this day, I always knew that once I only had 10 minutes left I was sure to finish. I was psychologically un-tethered; I was home free. I gave the last 10 minutes everything I had. Everything! There was not a drop of surrender in my blood at this point. Plus I was rocking out with an awesome headband, and hello??...It's a headband. Everyone knows you can take on the world when your forehead is sporting one of those bad boys. One minute left on the clock, the crowd is screaming for us all, (holy crap I'm getting all emotional typing this sentence) this is it, we are all really going to do this, and we’re all going to finish! 30 seconds left. I pick up my pace, my fingers want to let go but I refuse. The last clean, the last jerk. The buzzer sounds. Wow!

I set the bells down, folded over, hands on my knees, desperate to catch my breath. I then felt a body forcefully crash into me from the left. Hard! "I don't remember inviting Brian Urlacher to the party!" I thought to myself. The same "linebacker" that blind-sided me was also the same guy who saved me from hitting the floor. I looked up and it was my brother Damon, crushing me with a victorious grizzly hug. Nobody else could have been more perfect for that moment. I will never forget it. A split second later I feel another hit, boom! It's Buckley, then another, my Dad, my step-dad, my Mom, clients, friends! It was truly amazing! I was able to make out enough detail, through the tears, sweat and chalk in my eyes, to see the whole room filled with lifters, families, friends and reporters all embracing in hugs and sharing the moment of jubilation. I had only witnessed this type of scene in the movies before. This was epic; this was real. Rachinskiy's tally: 915, my tally: 262, everyone's tally who donated, supported or lifted: Infinitely awesome! We raised just about $2,600 for the children's hospital. I was so proud!

After cleaning up the gym (Thank you Center Street!) and thanking everyone, the mission was "Cheeseburgers and Chu-Hi!" True story. And it happened. "Oh Yeaaah!" (In the voice of Ritz)

MM: Damn, those are quite a few emotions you were going through you at that time. I don’t think people realized how much this meant to you.

I was definitely willing to catch you, although looking back at that I was definitely hitting the ground with you! How are you training for the 2nd Annual OHLC?

JD: For the second annual One Hour Long Cycle I am not training specifically for a certain goal. This year I will just be coasting through with a single bell, maybe a 20kg. My personal goal right now is focusing on achieving my candidate for master of sport (CMS) and then master of sport (MS) in the long cycle (clean and jerk) in Kettlebell sport. For me to train for a respectable performance in the 1HLC, I would have had to pull back on my training for my current kettlebell goals. Let's just say that I have some future plans and goals for my lifting in the 1HLC ;) The people to watch this year are Sergey Rachinskiy, Anistasia Koutsouras, John Harshman, and Jennifer Hintenberger, and of course Thomas Ritz (it's Thomas Ritz, guys). Also my friend Tom Corrigan is going to do something very brave during the hour (I'll let him share that with you).

MM: What is your big picture plan for the One Hour Long Cycle? Where do you see it going in the future?

JD: The plan is simple from here on out with the 1HLC. Bigger, bigger and bigger. I want this annual event to explode in popularity so that we can raise more and more each year for the chosen charities. Also my hope is that the 1HLC and similar events continue to create interest in kettlebell sport in the USA and around the world. Bringing people together to work hard in unison for a great cause can only create brotherhood/sisterhood and inspire cooperation amongst us in our small, but quickly expanding, kettlebell world.

MM: What makes the One Hour Long Cycle different from other kettlebell sport challenges that are held all over the world?

JD: In the 1HLC, there are no judges, flights, or fees. You just come lift for an hour with other big-hearted people. You can donate whatever is comfortable to the charity if you choose. It's the only event I know of where all people perform the clean and jerk without competing against one another. We all start and hopefully finish at the same time. If you want your reps counted you need to bring someone, ask someone, or count them yourself. The real objective is to just work hard together for those who need help more than we do. :)

MM: What are you holding the 2nd Annual OHLC for? Is it for charity and if so, which one and why?

JD: This year the event will be held to raise money for the victims of the earthquake and tsunami that recently battered Japan.

The reason we have chosen to donate all proceeds of this year’s One Hour Long Cycle to Japan, “Higashi Nihon Daishinsai,” the Eastern Japan Great Earthquake Disaster. On Friday, March 11, 2011, an undersea mega thrust earthquake with a magnitude 9.0, struck about 45 miles east of Japan’s Oshika Peninsula from an underwater depth of 20 miles. The earthquake was the most powerful to have ever hit Japan and actually shifted the planet on its axis by up to 10 inches and slid Honshu, the largest island of Japan, 8 feet laterally. The quake triggered devastating tsunamis, unleashing waves of up to 133 feet, in some cases sweeping up to 6 miles inland. In addition to being responsible for the thousands of lives lost, injuries, and individuals still uncounted for, the tsunamis caused a number of nuclear accidents and destroyed or damaged 125,00 buildings across the span of 18 prefectures.

Japan’s Prime Minister Naoto Kan has mentioned this catastrophe to be the most difficult crisis Japan has had to deal with in the 65 years post WWII. The battered communities need all and any assistance they can get from the rest of the world right now. We have chosen to do our best to lend a helping hand, no matter how small, in the scheme of things that hand might be. We will do this as a united group of people, as one unit, as kettlebell lifters. We will work as hard as possible and bare all that we can, for 60 minutes, for a great cause. Come join us in lifting in and or donating to this year’s One Hour Long Cycle.

Our good friend Nazo was trapped in Japan during the natural disasters. She wrote a heartfelt blog entry while dealing with the crisis. It’s titled “Nazo from Tokyo”. The link is below, and I would highly recommend reading it.

http://orangekettlebellclub.net/2011/03/18/nazo-from-tokyo/

MM: What do you hope participants and spectators will take from this event?

JD: From the one-hour long cycle 2011, I hope that people take home with them a feeling of camaraderie and joy. I hope they will remember how hard they worked to make someone's life somewhere a little easier. I hope they will remember it for the rest of their lives. I hope they tell everyone they know about what they accomplished.

MM: Thank you for your time Jason and I wish you and the OHLC the best. The second annual OHC will be held at Innovative Results in Costa Mesa, California on October 22nd. For more details check out:

onehourlongcycle.com.

JD: My pleasure man! Just happy to spread the word.

October Training Journnal Series: 11th-13th

2011-10-14T17:04:00.000-07:00

October 11^th: Tuesday
Today was squat day. You always hear from strength enthusiasts that you MUST build your squat if you want to build a powerful body. This is ABSOLUTELY true. I am not just saying this because I have learned to love squats. I have never felt stronger in my life and at one point I was doing pistols holding a 32kg for reps. Very few things feel as good as hitting a new PR on squats. Trust me.

Squat (based on 290 max)

60%- 170-5

70%-195-5

80%-225-14 (max). I have grossly underestimated my squat max, but better to underestimate than over.

-2.5 min between sets.

KB Front Squats (28kg)-6,5,5

Double Outside the Leg Swings (28kg)-10,10,10

-60 seconds between

RDL (possibly one of my favorite exercises)-255-8,8,8

Single Leg Calf Raise (36kg)-8,8,8

Grip is a determining factor for RDL, but I would rather sacrifice bigger numbers for a stronger grip. That’s just me. I see more use in lifting what you could physically lift on your own. I see both sides of the argument, but when push comes to shove, I want a stronger grip.

Rested and ate well today.

October 12^th: Wednesday

A MUCH needed rest day.

2:30-Chipotle Salad with beans

3:00-Almond Butter sandwich. Very neededJ

5:00-6oz chicken fillet

9:00-6 oz ground beef (75/25), 2 eggs, large salad,

Dessert was ½ cup cottage cheese, ½ cup yogurt, Casein protein, 1 oz raisins

Not much about today other than it being a LONG day.

October 13^th: Thursday

Was ready to hit the weights early, but paced myself.

Jiu Jitsu at 10:30 with 10g BCAAs in me and 5g after.

Followed that up with a large salad with chicken and an apple.

3:45: Pre Workout Supps (P(3)

4:15-5:00 Train

Military Press (BJJ screwed up my numbers big time)

Log: 5

Log+10: 5 reps

Log+45: 2 reps (elbow was killing me from BJJ)

Log+40: 3 reps

(no more BJJ the same day as training)

Ring Pullups (20kg)-6,6 (BW)-10

Incline Shrug (235)-8,8,8

-90 seconds between

Double Snatch (28kg)-6,6,6

Lateral Raise (30)-8,8,8

Post-Workout: ½ cup Fage non fat yogurt, 1 scoop Biochem protein, 1 small banana

Dinner (which was awesome): ½ chicken, large salad, 1.5 cups brown rice, 5 oz Yogurtland

I don’t care what results people are getting from certain diets. If they don’t see themselves doing it long-term than forget about long-term results. You have to make this an enjoyable process. Not one of deprivation. I know this is working because my wife is commenting and anyone who’s married knows that the partner that sees them everyday is the LAST person to compliment. Keep that in mind.

Till next time.

Training Journal Series: Oct-8th-10th

2011-10-11T08:32:00.000-07:00

October 8th: Saturday

Woke up early today to do sprints and stadiums. Had a scoop of Pure Powder from HPN and then 10g BCAA during the workout. Spent about 30 minutes at the track.

I have been focused on my vision for what I see for myself. My goals. What I want to look like, feel like, be like, etc. I was walking by my wife to the bathroom and she says, “whoa six pack.” Now, I’m still a ways from a true six pack (not that that is the main goal) but what felt the best about that was normally when I would get lean enough to be at a “six pack” I was in the low 190s or even 180s. I’m sitting between 199-201 (aiming to lower that) and feeling stronger than ever.

This is by far the easiest way of eating I’ve ever encountered. I have tons of energy in the gym. My strength is going straight up. The 32-48kg bells have never felt lighter. I’m being very mindful of the overtraining factor, however. I’m also being so mindful of the diet until it becomes purely habit.

You cannot expect to be disciplined and have tons of willpower your entire life. I’ve been reading a great book Mindless Eating: Why We Eat More Than We Think and according to the author who’s food researcher, we have over 200 choices a day when it comes to food. 200! Even at 90% you’re making 20 “bad” choices. That’s why it MUST become habit.

7:00AM: HPN Pure Powder

7:30AM: 10g BCAA during sprints

1:30PM: ½ chicken, spinach

7:00PM: 2 vodka sodas, ½ a Pacifico, steak salad with apples and guacamole, shared a “cake ball” with the Mrs. (thanks Sam…)

October 9th: Sunday

Today was raring to go. Really wanted to do a workout but held myself back. Went for a long walk with the family instead.

1:30-12 chicken, spinach, green drink, crackers with cheese

4:00-crackers with hummus

6:00-wine, a 12oz steak, scoop of mashed potatoes, corn with butter, large salad.

8:00-was craving something. Ended up having a true “cheat” meal of a quesadilla and the last of a chocolate from Argentina (they needed to be gone with anyway.)

After my little cheat, I felt great. It was exactly what I needed. The only problem is that I would have rather planned it than just done. It. That will change.

October 10th: Monday

Long and busy day (just like the others:)

Meetings, training, and computer work kept me from working out until almost 3. Hadn’t eaten until then, either. I had just as much if not more energy and strength.

2:30-Pre-workout P(3) + 10g BCAA

3:00-Peri-workout 10g BCAA

Today was a fun workout:

Bench (60,70,80% 1RM)

Set 1: 150-5 (light)

Set 2: 175-5 (not as light)

Set 3: 200-6 was my max. Failed at 7.

2.5 minutes between sets

Fat Grip Curl: 100-7,6,6

Dip: 36kg/80lbs-6,5,5

90 seconds between sets

Ring Push up: 35lb-10,10,10

Ring Row: 35lb: 10,10,10

60 seconds between sets

Finished with an interval fiesta:

Spin Bike

Sledgehammer

Prowler

Heavy Jump Rope

3:00 minutes at each station. Used my gym boss. 15 sec on/15 sec off for a total of 6 sprints per station.

I think I’m still sweating from this.

--Total of 12 minutes + 1 min break between stations. Went by quick and was a blast.

4:00: Post Workout: 15oz of potatoes and 12 oz of chicken thigh fillets with 4 tbsp of ketchup (on the potatoes.) Felt like magic. Took an hour to eat!

8:00: 10oz ground beef (75/25), 1 can of white beans, small handful light cheese, tbsp sour cream, large green drink.

9:00: ½ cup milk, ½ cup cottage cheese, scoop casein protein powder, ½ tbsp chocolate syrup.

De-frickin-licous and slept like a baby.

Oct 7th: Friday

2011-10-08T15:53:00.000-07:00

October 7^th: Friday

7am: 198.9 (from 201 at the beginning of the week.)

Was tired today, but that didn’t stop me.

Pre-Workout: HPN P(3)

Peri-Workout: 10g BCAA

Deadlift

55% @ 255-7

65% @ 300-7

75% @ 345-10

Rested 2.5 minutes between sets

Incline Log Bench (elitefts) (log+50lbs)-9,8,8

Double Outside Leg Clean (32kgs)-6,5,5

-90 seconds between sets

Bulgarian Split Squat (24kgs)-6,6,6

Corner Rope Row (90lbs)-12,12,12

60 seconds between sets

Finished off the workout with 5-3 minute rounds on the punching bag with 60 seconds rest between rounds.

3:00PM: Flame broiler brown rice beef bowl, 5 oz Yogurtland (Plain tart with fruity pebbles on top)

5:00PM-can of salmon, 2 tbsp hummus, raisins (sounds gross but not bad!)

730PM-10 oz tri trip, pasta salad, salad, piece of a brownie

9:00PM-Casein protein, ½ cup milk, ½ cup cherries (stirred into a paste making it a little more filling)

Very productive day today. I’m enjoying my meditations so much. It’s amazing what a mere 10-30 minutes can do not only to the rest of my day, but to my life. It’s amazing. I’m delving much deeper into the science of meditation on an article I’m coming out with soon. More detail to come!

Oct 6th: Training Journal Series

2011-10-07T11:03:00.001-07:00

October 5^th: Wednesday

Today was a MUCH needed rest day. Most fitness enthusiasts/athletes do not take their rest days seriously enough. A rest day is as needed if not more than a proper diet, training, etc. A rest day (where you do nothing except maybe a walk) will allow your body to recover and train harder your next session.

Rest days pump me up for training! They give me a mental break from the rigors of my training and allow me to come back harder and stronger the next day.

Use this day to recoup, hit the Indian clubs, foam roller, spa, whatever. Just rest. Resting is crucial!

12:45: 10oz Chicken thigh filet, spinach salad, salami with cheese, tomatoes (basically a giant salad) 8oz pineapple

4:00: ½ cup cottage cheese, 2 scoops biochem whey protein, Chia seeds

9:00: 4 eggs, cheese, spinach, cooked in butter.

Rest days (or non lifting days) goal is 2200-2400 calories

180-200g protein

130g fat

80-100g carbs

This is why tracking is so vital. You can’t expect to spend carelessly and then have an exact knowledge of how much money is in your bank account. Budget your calories and you WILL see results

October 6^th: Thursday

7am: 198.9

Today’s workout was a fun one. I was looking forward to it all day! I love those days.

Military Press Day (I use the log because I like the neutral grip position)

55% @ 93lbs (log weighs 88)-7

65% @ 106- 7 (felt tough)

75% @ 123lbs- 7 was all I could do. This was definitely my 7RM. Started to see stars!

-2.5 minutes between sets

Ring Pull up (Dead Hang)( 20kg kettlebell)-5,5 (BW) 9

Incline Bench Barbell Shrug (225)-8,8,8

-90 seconds between sets

Double Snatch (28kg)-5,5,5

Lateral Raise (25lbs)-12,10,10

-90 seconds between sets)

Finished workout with a brutal cardio set.

Prowler-30 seconds

Weighted Jump Rope-30 seconds

Deck Squat to Jump-30 seconds

Rest-30 seconds

--8 rounds.

Broke fast at 12:30 with HPN P(3)

Trained with 10g BCAA

1:45-Flame Broiler Beef Plate with white rice

5-1/2 cup cottage cheese, 2 scoops Biochem, ½ cup chocolate almond milk

8-1/2 Chicken, sweet potato fries, and little coleslaw (mayonnaise-less)

10-1/2 cup 2% milk, scoop Casein protein, ½ cup frozen cherries

This day brought me to 45g fat, 202g carbs, and 202g protein

Amazing dinner. Didn’t stuff my face. Just ate till I felt comfortable. That’s the beauty of Intermittent Fasting. Larger meals (within reason, of course)

Training days:

180-200g protein

40-50g fat

240-260g carbs

Oct 4th Training Journal Series

2011-10-05T12:21:00.000-07:00

Tuesday

Today was a long freaking day. I got to my workout at 1. Took my HPN at 12:30. Today was squat day. Not to mention cold and rainy. Listened to a little Nine Inch Nails beforehand. Did the trick.

Trained in the afternoon and then had a short Jiu Jitsu session.

During Training: 10g BCAA

Squat:

2 warm up sets

Estimated 1RM: 281

55% @ 155lb-7 (easy)

65% @ 185lb-7 (easy)

75% @ 215lb-12 (brutal)

KB Front Squat (24kg) 3x10

Double Outside the Leg Swings (24kg)-3x10

-60 seconds between sets

RDL (overhand grip)(Romanian Deadlift) (225)-8 (245)-2x8

Single Leg Calf Raise (32kg)-3x10 per leg

Crush Gripper (150)-hold for 35 second-2x per hand

Post Workout: Flame Broiler Brown rice and beef bowl + 6oz pineapple

Afternoon snack: can of sardines, string cheese (from Wisconsin, so it’s awesome), oat/fruit bar made by client.

Post Jiu Jitsu

Dinner; 8 oz chicken thigh filet, spinach, ½ cup brown rice, curry. 8 oz almond milk, 1 cup rice chex, handful raisins.

Getting much better about tracking so that I can see exactly how many calories I’m taking in. For the regular person looking to lose a few pounds, it’s not completely necessary (although tracking absolutely is) for my goals and for what I’m trying to accomplish I need to have EXACT numbers.

Oct 3rd: Training Journal Series

2011-10-04T08:34:00.000-07:00

Monday

Busy day at the gym. I had to have my first meal at around 12:30. Finally got to my workout around 3.

Today was bench day. Going by the numbers for this week I was working with sets of 7 with 55%, 65% and 75% of my max. First two sets are basically warmup of 7 reps and the last set at 75% is an all out max reps.

My estimated ORM is about 250. Weak sauce. That's OK, though. Room to grow!

After that worked some fat grip curls and weighted dips, followed by ring pushups and rows.

Fat grip(95lb)-3x8
Dips (32kg)-3x8

Ring row (25lb)-3x12
Ring Pushup (25lb)-3x12

Finished off with a cardio circuit
20 minutes perform a many sets as possible
5 cleans l and r w 32kg Kettlebell
5 swings l and r w 32kg Kettlebell
100 jumps
10 medicine ball slams against wall 6th away

Post workout meal was epic.

Had the late night cravings for something full of carbs though. Gave in slightly. I'm going to have to curtail this habit if I really want to make the changes I'm gunning for.

Writing down my goals in the morning is really helping to keep things in check. Keeps me focused on where I'm going.

12:45-8 oz chicken thigh filet, 2 cups spinach, olive oil and balsamic reduction, 1oz cheese curds (I love those damn things)
3:00-pre HPN p(3)
4:00-10g BCAA
5:00 post. 1 cup rice Chex, protein almond milk, 2 small potatoes, organic ketchup, 8 oz chicken thigh filet
7:00-6 oz Ahi tuna, large salad, artichoke hearts, 1/2 pita
10:00-bowl organic raisin bran with organic milk

Oct 2nd: Training Journal Series

2011-10-02T21:55:00.000-07:00

October 2^nd: Sunday

Woke up bright and early and hit the trails, Runyon Canyon in Hollywood to be exact. Used my MBody Plate Vest with an additional 20lbs in it. That was a fun idea:) I’ll post the video for it soon.

Since I did this fasted, I drank my Pure Powder from HPN 20 minutes prior and had a 32oz Nalgene bottle with 10 g of BCAAs throughout the hike. After, I had a coffee and that was it until about 2. We started hiking around 8:20 and got back to the car around 10 something. I didn’t run straight through, but I did some sprints at different points especially the steep parts.

The thing about fitness is that is has to be enjoyable. I don’t care what the studies and research says about the latest and greatest. The plan that you can stick to is the plan that is right for you. Enjoy your training and it will take care of you. Hate it and will destroy you. Was that dramatic enoughJ

8: HPN Pure Powder (pre hike)

9:00 10 g BCAA. (during and after hike)

10:00-coffee with light cream

1:45-8 oz roast beef

3:30-2 slices whole wheat bread, cheese, salami, bowl of cereal with chocolate almond milk and a little chocolate dessert (carbing up after that brutal hike/sprint/run.

8-10 oz NY Strip steak with green drink.

Sept 30th: Training Journal Series

2011-10-01T12:59:00.000-07:00

Sept 30th: Friday

Today is the last day of the month and three weeks since starting the Training Journal Series. I am excited with my progress thus far. Fat loss has been slow, but at the expense of building muscle (about 3 lbs), which I am far more excited about. Strength is up as is agility. I don’t care what your focus is, muscle retention/gain should be your TOP priority.

Today was a brutally fun workout.

Pre: scoop of HPN P(3)

Squat

2 warm up sets

250x5 for 3 sets with 3-5 minutes between

Log Press (elitefts) (I love this damn thing)

2 warm up sets

Log (88)+35lbs for 3 sets of 5 with 2-3 minutes between

A1: Lateral Raise with straight arms (20lbs) 3x12

A2: Ring Row (BW to Max) 3x16

-60 seconds between

Seated Calf Raise: Log+90lbs on knees-2x40

Split Squat Double Kettlebell Jerk (horrendous exercise. Love it) (32kgs) 2x3 alternating feet position

Ring Front Lever Practice (BW)-2x5

Reverse grip Planche Pushup on Barbell (BW) 7x10

Finished with a couple hundred yards of Farmer walk with double 48kg

This workout had me crying! Felt amazing afterward, though.

Today’s eateries included:

2:00-4 egg omelet with salami, low fat cheese (I like the taste better) a few crackers, and a green apple

3:30-Pre Workout

6-Post Workout Feast!

½ Chicken from Thai restaurant, brown rice, salad and a large serving of yogurt from Yogurtland (my FAVORITE)

Slept like a baby!!

Sept 29th: Training Journal Series

2011-09-30T06:53:00.000-07:00

Today was a sample of what we're going to be doing on this new program with HPN:

Deadlift: 265-3, 305-3, 365-8. That was a BRUTAL set of deadlifts. Strapless, belt-less. Good times

T-Bar Rows (used rope as handle)-5x10 with 75lbs. Killed the grip. Felt awesome

Kettlebell Clean (32kg)3x10 (definitely move up in weight next time. Focus on form and higher reps

Bulgarian Split Squat (16kgs)-3x10. God I hate these. Love the way I feel after though.

Post Workout Meal: 10 oz ground beef, 10 oz sweet potato, 1 1/2 cups dark chocolate almond milk

I used the P(3) before the workout and then BCAAs during (10g). My weight is going up which is good because my pant size is going down. Definitely building muscle which wasn't the main goal before, but has changed. One thing that is holding me back is my late night eating every other night or so. It's amazing what a few handfuls of nuts, hummus, whatever adds up to calorie-wise. It's put me at a standstill and frustrates me so here's my plan:

21 Day Challenge. Anytime I have a habit I want to break I do a personal "21 Day Challenge," I document 21 days of doing or not doing something until the desired result has been achieved. In this case, late night snacking and any superfluous foods (not a meal) being taken in is being eliminated. If it's not a meal, I don't eat it. No handful of nuts. Not an extra piece of cheese. This applies to cooking dinner as well. If I'm not sitting at the table, I don't eat it. Simple as that!

I will then post everyday that I don't do it. 1,2,3,4, etc until I hit 21. At which point that will be 21 straight days that I did not eat late at night and unplanned meal. I recommend you try this for anything you want to break your self of or start up. Works every time because it makes you conscious of it. Then it becomes habit and the you no longer have to worry about it because it's been in ingrained in you. Devilishly simple:)

Sept 27th: Training Journal Series

2011-09-28T15:34:00.000-07:00

Tuesday

Today I worked high rep Deadlifts. 255 for 30 reps was HORRIBLE, in a good way. Worked in some pull ups and light pressing and finished with a long kettlebell set. My strength is feeling good but I'm starting to feel a bit run down. With the stresses at work, home and now this, high volume just may not be the thing for me at this point.

Find what works for your current lifestyle. That is one of the most important things. If not, your doomed to burnout.

Eating my post workout meal was amazing. Fasting until 1, one would think my training would be sub-par, but I felt great. Had to limit myself because I could have kept going.

1:30 PM: HPN P(3)

2:00-2:45: Train

3:00 PW Meal (meal 1): 10 oz sweet potato, 6 oz ground beef (85/15), 1 cup almond milk, 2 scoops Biochem, 1 cup Rice Chex. Total calories was about 950.

5:00 Meal 2: Chicken leg and thigh, salad, piece of cheese curd from Wisconsian client

8- Meal 3: 6 oz ground beef, spinach salad, pita chips with hummus, 1/2 cup beans

9- Wicked sweet tooth! Had some dark chocolate.

Todays eatining was ok but subpar. The biggest thing I preach is to match your behaviours to your goals. My goals are much bigger and badder (for me) now. I can't stress that enough:

MATCH YOUR BEHAVIORS TO YOUR GOALS

Be clear of what you want and then make sure everything you do gets you closer to that. Simple (not easy) as pie (not cake).

Sept 22nd-26th: Training Journal Series

2011-09-26T23:48:00.001-07:00

Sept 22nd: Thursday

Today was a rest day. Also a fast day. Only went until about 3. Had Jiu Jitsu at 10:30 so I took BCAAs before and after (about 5g). By 4 I was dying (not literally of course). Ended the fast with a can of wild Alaskan pink salmon. Canned fish never tasted so good.

Date night brought Thai. Ordered the 1/2 BBQ chicken. Ate the brown rice because I felt depleted. Migh have overdone it on brown rice. Felt bloated almost immediately following.

Sept 23rd: Friday

Hard training session today. Took the P(3) supplement before my workout. It felt great. No jittery feeling. Just an intense focus.

Squat: 250x5 for 3 sets

Benc: 200x5 for 3 sets

Trap Bar Dead: 350x5 for 3 sets

(all with a few warmup sets as well. Going back to work on form. Feel like I'm starting over. Feels surprisngly awesome. Checking my ego at the door was the best move I've ever made. Practice what I preach, eh?

Finished this workout with a set of swings and snatches and heavy jump rope.

Killer workout. Called for killer eating. Turned today into a "cheat day." I hate the term cheat day. No one should ever binge during an entire day on shitty food. The reports and studies are grossly overdone in order to sell products. Sorry to burst any bubbles, but that's just the way it is.

With that said, I had a lot of almond butter today and definitely a few Micholob Ultras (gasp!)

Sept 24th: Saturday

Weight: 196. Aiming to get that down to 190 by late October (slow and steady)

Great workout in the morning. Worked on the Log Pres.

This thing is a killer tool.

Had a family get-together which normally brings tons of shitty food and alcohol. Not this time. The notion that someone "doens't have self-control" is a cop out and one that I used to make quite freely. I do. we all do. There's no excuse. If you want it bad enough, you'll find a way.

Sept 25th: Sunday

Fasted today until 12:30. I've been following Martin Berkhan of Lean Gains for quite some time, over a year in fact. I've always been intrigued how his model (which resembles the Warrior Diet in some ways, but not all) is geared towards athletes.

While keeping with my gluten-free ways I am also going to be following a bit stricter/free-er diet. What does this mean?

Stricter:

Stick to a tighter macro schedule on lower calorie days.

Approximately 150g carbs, 180g protein, 120-150g fat (coming from all sources including saturated)

This comes out to about 2400 calories.

Stick to 3 meals in the "feast" time of the day (about 2-10pm)

Free-er:

Less concerned with what types of carbs make up my post-workout meal. Cereal, frozen yogurt? No problem. As long as it fits in the macros.

More info to come on how this goes. Next picture is coming soon as well.

Sept 26th: Monday

Fasted until 2:45 which was not quite the plan, but meetings and work got in the way. I was so uninterested in food (which is NOT like me) and was so productive it was very nice. I am nowhere near convinced to recommend this, yet but I really enjoy this style of eating. Measured out my food today (which I am determining is a MUST if you are sticking to strict macros.)

It's become so cliche and almost cheesey, but a diet must become a lifestyle in order to be stuck with. The BEST plan on paper is shit if you can't follow it for more than a month. That is what I'm going to determine (at least for my type) with this plan.

Today's training felt amazing.

2:45: Teriyaki bowl (no rice, extra veggies)

4:00 HPN Pre workout P(3)

4:20-5:30 Workout (with warmup and cooldown)

5:45: Biochem vanillla whey with water poured on Rice Chex cereal along with a large sweet potato.

8:00 pm: 10 oz ground beef (85/15) and large spinach salad

9: Michelob Ultra and watched the movie RED. Badass movie.

Workout today was high rep squats, good mornings, barbell curls, pullups and more.

Finished with 10 sets of 10 of ring push ups for an amazing chest and triceps workout.

Sweat like a banshee (if that makes any sense at all).

Finished the workout with a light kettlebell circuit.

Training Journal Series: Wednesday 9/22

2011-09-22T15:59:00.000-07:00

Sept 21th: Wednesday

I'm not a big fan of working out in the early AM. The only time I do it is if I absolutely have to. Today was one of those days.

Training ended up being great (as expected.) Went in with my plan, dominated and called it a day. Worked on Bench and Reverse Grip Rows, had some fun with arms and then worked on some Swiss Ball training like in my "Paddle Board-Inspired Core Workout." All in all it was a great workout. Kept the intensity high and the workout fairly short. I've been supplementing with BCAA and Creatine as well as some coffee pre-workout but I've been talking to a great company called HPN. I found out about them and wanted to find out a little more. From talking to the owners and seeing what they're about I'm pretty excited to give it a shot.

Of course, I'll be posting my results. No recommendations here until I see/feel something!

Diet today was nice and "clean." (I use quotations because there is no real definition of what clean means)

6:30-Pre workout supps (BCAA+Creatine)

8-post workout shake

12-salmon salad

3-can of sardines (great source of Omega 3)

5-handful almonds

9-3 eggs, organice sausage link

Great (long) day today. Exhausted, but feel accomplished. Got a lot done and training was spot on. Upped my numbers from last week which is progress which is why I can't stress keeping a journal enough. More to come tomorrow.

Training Journal Series: September 20th

2011-09-21T09:37:00.000-07:00

Crazy workout today. Had my pre-workout supplements and then hit high rep Deadlifts. 245lb for 30 felt hard but good. Definitely going to increase the weight next time.

Worked on some shoulder work with the prowler, dumbbells and my trusty jungle gym. Finished with a weight vest walk with about 25lbs. The more consistent I get at tracking the easier this has become. I'm feeling harder and my Jiu Jitsu is feeling solid. Conditioning is through the roof as is my strength.

For the Full Training Journal Series Go HERE!

Food was good today:

7:30-3 eggs, bacon, low fat Swiss, spinach

12-large salad

1-protein shake with coconut milk

2:30-pre workout supplements

4-whey protein with dark chocolate almond milk

8-salmon, asparagus, large salad with onions and tomatoes

9:30-red wine, nuts, a handful of pita chips, low fat swiss

A lot of people ask me how I cook my salmon because to be honest, it's the best I've ever had. I can't eat salmon anywhere (or at least very few places) because of how well I cook it. Here's what I had last night:

Asparagus:

Take stems off asparagus where they naturally break so you don't have that chewy, stemmy taste.

Put on cooking tray and douse with olive oil, salt, pepper.

Bake for 15-20 minutes at 400 degrees

Salmon:

Top with a 1/8 inch thick square of butter, sea salt, cracked pepper, basil, paprika

Bake 10 min for every inch of thickness at 400 degrees

This is one of the simplest dinner and A-Mazing. Make sure to only use wild salmon even if it's frozen. The fact that regular store-bought salmon has "colors added" disgusts the shit out of me!

One of the most important things to remember about your training/nutrition plan is that it's not a sprint. This is one long, winding marathon. Don't try to starve yourself, deprive yourself, kill yourself to hit a certain goal. Set it and go for it. A great book on letting goal-setting that is not like all the other ones is one called Psycho-Cybernetics by Maxwell Maltz, M.D. I've read this book a multitude of times and will be the topic of another post.

Training Journal Series

Training Journal Update

2011-09-20T08:31:00.000-07:00

Sept 19th: Monday

Going to get a new scale tomorrow. Haven't weighed in in well over a week. Feeling stronger and took a pic which I'll be posting soon. Looking a bit tighter. Lifts are going up as is conditioning. Can't argue with results!

Check out Journal Here

Training today was split up. Started the day with 10 minutes if jump rope (steady state) and a 20 minute meditation. This just gets me ready for the day which does an amazing job. The whole day I felt productive and ready to handle anything. It's an amazing feeling.

In the afternoon I did my unconventional, high rep bodybuilding + 1-10 swings (laddered up) with a 48kg).

The high rep squats were brutal. 50 reps and then good mornings for 30.
Did some incline bench and then (gasp) dare I say, Incline dumbbell curls!!
Needless to say (but I'll say anyway) this was a brutal workout.

I'm enjoying the grain-free way of life (note that "diet" was not used to describe this). The only thing I hate about working out in the afternoon is that i was STARVING at dinner. Ate about 10 oz of steak with a large salad but then quickly had some low fat cheese (only because I like the taste better than full fat) and mixed nuts.

I then had a couple bites of this insanely delicious fudge that my wife bought in Avila Beach. I didn't beat myself up after or feel guilty either because THIS IS LIFE. You can't deprive yourself forever.

As long as my behaviors are matched with my goals then I'm all set. I'm not trying to get to 3% body fat (at least not yet) so a few bites won't kill me. Does slow things down a bit though:)

Finished the day with a 20 minute meditation and ready to hit the sack at 10:30, a reasonable hour.

For More Go Here!

New Training Journal

2011-09-08T13:47:00.000-07:00

I've got a new training journal going on MBodyStrength.com. I'll be documenting each day's training and diet, post pics and give insight to what and how I'm doing. For more info check out my...

Training Journal Series

See you all there!

MKS: El Primero

2011-08-23T07:51:00.000-07:00

World travel is intense in and of itself. Add a two day workshop and the ante just got upped.

I recently returned from Buenos Aires and my new friends at Tuluka Crossfit after performing the inaugural MBodyStrength Kettlebell System Certification where I taught a group of strength and fitness enthusiasts’ kettlebell training. I wanted to share my experience in Argentina and what has come from this amazing trip.

When I first arrived I was greeted by one of the owners of Tuluka, Martin Casas. To say he was friendly and hospitable would be an understatement. I was welcomed with open arms and treated as a brother in strength and fitness from day one until the day I left.

The first few days consisted of meet and greets with the trainers and owners of Tuluka. Santiago was a gracious host, as well. Dinner (and by dinner I mean meat and a lot of it) and great conversation was definitely on the menu but there was a lot of work ahead. Two full days of training with over 30 people was going to be fun, but challenging.

The day of the workshop came and I was instantly at home. This is what I love to do; help others become better, stronger athletes and each participant was just that. They were eager and willing, open to new ideas, and some of the most hard working people I’ve ever worked with.

The two days were long but such an amazing and fun experience. Tuluka consisted of a group that not only learned so much, but also taught me so much as well. Not just in kettlebell training, but in strength and fitness in general.

Each day brought new challenges as I did everything in my power to make sure everyone who had attended gained as much knowledge as possible. From how to effectively teach the swing to how to perform a pistol. I held nothing back.

It was only two days of work but it felt like ten. We went over all the basics of the MBody Kettlebell System and then moved into some more advanced movements. The camaraderie was intense and the atmosphere was amazing.

In my attempt to give everything at this MKS, I may have given too much. I could have gone for days without stopping. As with anything I do, I ask myself after what I could have done better. What can be improved? Of course, everything can be polished and the MKS was no exception. There is so much that can be done with kettlebell training and I am determined to spread the word to the masses!

Many improvements were made on the return flight home, which will only make each subsequent event better and better. There is no limit to where this will go and zero restraints will be put on it. I see big things for the MKS and the relationship I have built with the people at Tuluka.

I can honestly I say I made lifelong friends from this trip, learned a lot about myself as a person and as a strength coach, and that I am truly excited about what the future holds for MBody Strength and Tuluka Crossfit.

Are You Evolving?

2011-07-26T13:41:00.001-07:00

Are you evolving?

I had an interesting day today. I found an old journal from 6 years ago and while going through it told me a lot about myself and why I’m where I am today. It also showed me what I hadn’t accomplished (based on my goals back then.)

The key thing I looked for was progression. Have I pushed myself more? Have I achieved what I wanted to achieve back then? Have I evolved since that date?

There were some really cool things in there like the original sketches of what I wanted in a training facility and ideas that I had (which have since happened), but there were also some goals that I hadn’t achieved yet which only inspired me further.

My question to you is are you evolving? Where are you now from where you were weeks, months, or even years ago in regards to your strength and fitness levels?

Are you evolving in your knowledge in your chosen activity or sport? There is only one way to find out and that’s assess where you were and where you are now. The only way to do that is to document it. Most people don’t keep track of day-to-day things because it seems pointless but I guarantee you it will become a valuable resource one day.

This is why tracking your diet, workouts; etc is so vital to seeing long-term results. Without it you’re basically flying by the seat of your pants. You might have a goal in mind and even a plan but to not know the results and if something should change is basically wasting your time.

So if you aren’t keeping a journal, do it. If you are, look into your past. What were you writing about? What did you want to accomplish? What are you doing now that’s different from then? Is it working? Is it the same thing? Ask yourself these important questions.

You don’t have to get all philosophical about it. Just look at it as a P and L statement, in black and white. Am I progressing? Am I evolving? It might require a little thought but just turn off your TV and spend a few minutes doing it. I love Dexter just as much as the next person, but it can wait. Otherwise just resolve yourself to the fact that tomorrow, next week, and next year is going to look exactly the same as today.

What is Functional Training?

2011-07-08T09:04:00.001-07:00

Are you a functional training fanatic? Will you only do things because they are viewed as “functional?” What the hell is “functional training?”

Let’s break this down…

The first question one must ask when jumping into functional training (FT) is “to what function am I training?” One thing may be functional to you but of no value to someone else. FT is completely dependant on the individual and is so riddled with variables that it amazes me when someone doesn’t want to do a bicep curl because it’s “not functional.”

What exactly is not functional about getting stronger arms?

FT has been taken to unbelievable extremes. My favorite was witnessing kettlebell swings on two Dyna discs. Nice.

Every exercise you perform does not need to be on unstable ground or on Bosu balls and Swiss balls and the like. Doing so does not necessarily make you “functional.” It makes you better and working out on Bosu balls.

What if you’re function was to bench the most amount of weight possible? Would it be very functional of you to perform only one arm dumbbell presses on a Swiss ball?

OF COURSE NOT!

I used to be one of those FT-only groupies so I know what I’m talking about. The only exercises I would perform at one point were what were for the most part deemed as “functional.” One arm presses on Swiss balls (I know, I know), squats on the Bosu, etc, etc. If it wasn’t “functional” I didn’t do it. Why on earth would I want to be dysfunctional?

Then I grew up. I realized that in the training world there is no black and white. There is no right and wrong (unless we’re talking form) and I started a path of lifting heavier, lifting smarter and training like an athlete and not just an FT drone.

What happened?

Well, I’ll be jiggered! I got stronger and in better shape faster than the time I was only training FT. I became a better athlete and I had a STRONGER CORE. I emphasize the core because one FT claim is that you will be have a stronger core by doing things unbalanced. While you will build you balance a bit, it is not necessarily the only way to build core strength. Weighted planks, Deadlifts, kettlebells; these are all tools that will build core strength better and faster than Swiss ball crunches!

Should you never do an unbalanced exercise? Of course you can. You just don’t want to become an extremist throwing out everything in one camp or the other. It’s become so cliché in the fitness world but take what is useful and lose the useless. If you’re goal is to become the best surfer, you might want to work on the balance. If you’re goal is to get stronger, you might want to start squatting and deadlifting.

Again, there is no black and white, there is only your goal and you’re perception of what is functional. Don’t get caught up in the hype of one direction or the other. Strive to become a well-rounded athlete and you’ll be just fine.

Killer Core Exercise

2011-04-16T13:10:00.000-07:00

As always, creativity is key to make sure things don't get stale. I tried this exercise awhile ago and holy @#$$% was it tougher than I thought. Hits the core unlike anything I've ever done. Brutal stuff, but very rewarding. Forget standard crunches and crap, this thing coupled with a a lean healthy diet will get you the six pack you've always wanted.

The Law of Accumulation

2011-04-15T09:38:00.001-07:00

I met a client of mine, who is also a very successful business owner, for lunch one day and we just happened to start talking business. Go figure.

I asked him what the key to his success was. How did he build his fortune in an industry that seemed to be over-flowing with competition?

While most people would be expecting some insane marketing ploy or sales strategy he just told me one thing:

The Law of Accumulation.

He wasn’t trying to sell me some long drama of how he fought his way to the top and stood over his empire like Caesar over Rome. He just said, “Everything counts.”

There was a lot of power in that statement. It seems so simple and it is. Every single thing counts. This applies to all areas of life. Great books written took a page at a time, great fortunes built started with a dollar. Every journey begins…you get the picture.

How this applies to fitness is simple. Every single meal counts. Every training session made or missed counts. Every late night counts. It all adds up just as in a business’ balance sheet.

If you are not where you want to be start keeping a detailed journal of everything. Not just training sessions where you killed it or days when your diet was spot on, but everything! The workouts missed, the nights you stayed up late, and the amount of beer you drank. It all counts in moving you in one direction or another. This will give you a clear picture of where you stand.

This is not news. It’s just a reminder to take inventory of everything that you do. That everything counts whether it’s building your business, your body, a relationship, etc. The more you make this a part of your life the less likely you’ll be the person that says, “Why can’t I ever get down to the weight I want” or “Why can’t I ever hit my target body fat?”

We’ve all been guilty of brushing a thing or two under the rug, but now is your chance to take a stand! Take inventory of yourself on a daily basis. If you were a business are you thriving or about ready to close your doors? Start right now because of every second counts, but you already knew that.

Outdoor Kettlebell Fun

2011-04-12T16:42:00.000-07:00

Now that the weather is taking a turn for the bright and sunny it’s time to take your workouts outdoors!

Kettlebells are the ultimate in fat burning, time saving cardio, and frickin’ portable! Build your strength and stamina with this easy to follow, simple workout that will have you sweating in the sun in no time.

Directions: Grab your kettlebell and your MBody Kettleback (go to www.mbodystrength.com for more info) or a sturdy backpack. Bring a towel, some water; of course your iPod and you’re good to go.

You’re going to hike with your MKB or pack on for ten minutes. A trail works best but a track or open field works well. Once your ten minutes is up you’re going to take the kettlebell out of your MKB or pack and perform the following with little to no reset between exercises:

25 snatches per arm
25 cleans per arm
25 swings per arm
25 pushups on the kettlebell
25 bodyweight squats

This totals 200 reps. You’re going to then put your MKB back on and set the timer for another ten minutes. After ten minutes, hit the kettlebell again for another grueling circuit. Perform this circuit at least two times. If you can get more than five in you need a heavier bell!

This workout won’t just leave you a sweaty mess of an athlete but will also build your grip strength and stamina BIG TIME.

Time this workout and try it every few weeks. Aim to beat your time EVERYTIME.

Training Journal Series: Pull ups

2011-04-06T17:11:00.000-07:00

Pull-up Ladders are a fan-fricken-tastic way to work on your pull-ups in a relatively short time frame. Given a 60 minute workout, get a couple of 1 through 5 (1,2,3,4,5) pull ups in and you’ve got yourself 15 pull-ups right there. Do that multiple times and you’ve got yourself a ton of pull-ups!

Did 3 sets of it today at the end of the workout. 45 pull-ups! Not a bad way to finish your workout.

Ladders were popularized by Pavel in Enter the Kettlebell along with other strength advocates out there. This is nothing new but, still great to incorporate in your training. When I have clients who want to get their pull up numbers up I will have them do that routine but spread out throughout their workout.

For example, they would start with a pull up ladder (1-5 for example) then work into some other movements. They would then return to the pull up bar for another ladder set. They would work on something else and then finish their workout with the same ladder. Busting out 45 pull-ups when they could maybe get 10 or less before.

If you can’t get one pull-up in then just spread them out through your entire workout. When I was first working out and couldn’t get one I would just hit the pull up bar every few minutes throughout my workout. While most people would be embarrassed to do one, not me! Worked like a charm and the results speak for themselves.

Give it a shot and let me know how it works for you.

Push or Be Pushed

2011-04-04T16:29:00.000-07:00

You get one of two choices in life. Choose well.

I have the pleasure of training an ideal client. On a weekly basis she was dropping body fat, lifting heavier and heavier bells, and basically just kicking ass and taking many, many names.

Well, after months of this she hit a wall. The wall wasn’t in the form of a plateau or anything like that. It was in the form of life. Changes at work, family problems, and a few other things stopped her dead in her tracks.

She asked me for advice. She needed anything to help her get through this tough time. This wasn’t my first rodeo as I’ve seen this before. Fire gets lit and burns everything in sight only to dissipate into a mere glow.

You can remind yourself of your goals and why you’re doing what you’re doing. Why you put yourself through extreme conditions and eat the way you eat. You could have the best reasons in the world but sometimes it isn’t enough.

So what is the key?

The key is to know there is only one of two ways this will play out.

1. Life will push you around as you get tossed like a seal being attacked by a Great White. In your eyes there is nothing you can do about it. You become helpless.

Or…

2. You man/woman up and say no. Say no to being pushed around. You take care of yourself first (sorry, but a little selfishness is in order here). You say no to excuses, no to people that don’t matter, and no to anything in your way.

The first option you are being hunted, but in the second you are the hunter. You are in pursuit of what you need. This means saying no to performing endless favors for people, putting too much on your plate, and ultimately putting yourself last.

That’s what my client was doing. Putting herself behind her job, her family her boyfriend, everything. She was putting herself last in her own life.

When you do that what do you think will happen? Of course things will come up. Things will ALWAYS come up and get you off track.

When you simplify it to one of two options it becomes painfully obvious what choice needs to be made. There is no leeway. There are no asterisks.

Push or be pushed.

This doesn’t mean you have to be an a-hole pushing people over to get to the front of line or cut people off in traffic.

It just means your priorities will be met. Now, I’m not a single guy who only has himself to think of. I have a wife, two kids and a growing business. I have my fair share of “Calls of Duty” but I have also made a pact with myself that in order to best serve my family, friends, my clients and society in general, my needs must be fulfilled.

That is no one’s responsibility but my own.

Ask yourself if you’re happy with where you are. If not, and you’re doing something about it than more power to you.

If you aren’t and you feel like:

a. There’s no time
b. There’s no point
c. There’s too much to be done at work, home, etc

Then, my friend, you have chosen Option #1 most likely without realizing it. Put simply, there is ALWAYS enough time to do exactly what is most important.

There are many people that exemplify this kind of living. One of which is my friend Mike Mahler. To quote him, you must “live life aggressively.” Perfectly put.

Aggressive living is the only way to get the most out of your life. You don’t see a passive defense in Champion basketball teams or a weak offense in dominant armies in history. Why would it be any different in your life?

Last chance. Will you be the seal getting tossed around like a rag doll only to end up in the jaw of Jaws or will you be the one making the calls in your life?

Choose well. Your life depends on it.

Boost your strength with just your bodyweight.

2011-03-24T08:43:00.001-07:00

Bodyweight training has it's obvious advantages. The biggest one being the portability factor. The problem with some bodyweight training is that it can be BORING.

A great way to spice up your training is to practice one arm assisted exercises. A one arm pushup can be a little brutal on it's own but an easy way to progress is by having one arm by your side and the other straight out in front of you. This puts most the pressure on the arm by your side.

The same thing goes for your chin ups/pull ups. Use a mixed grip (one hand over, one hand under) and put most of the pressure on the underhand side. A great way to practice one arm chins.

Strength is not just working the specific muscle or movement but the core must be stronger overall. In order to squat 500lbs or perform a one arm chin up your core HAS to be stronger. With these methods mentioned above not only your core will definitely get stronger thus building overall strength.

Incorporate these today to not only get a great workout but also to boost strength gains tremendously. Simple, brutally effective and no need for any equipment. Win, win, and win.

Fun with the Kettlebell Mid-Pull

2011-03-22T08:44:00.000-07:00

As most of us know kettlebells are killer on the grip and forearm. Snatches, swings and cleans are all awesome but one of my faves that absolutely dominates the grip, forearms and biceps is the mid-pull.

Everything stays the same as with a swing (load the hamstrings, straight back, tight core, etc) but instead of swinging the bell straight out in front of you, pull it in at about chest/sternum level.

Right as you get it into position, immediately push the bell back out in front of you to finish the downswing and repeat.

Try this simple workout for strength and power or as a fat burner blaster!

Fun lil workout today...

2011-03-16T19:09:00.001-07:00

Had a great session today. Wasn't feeling in the mood for heavy kbs so decided to take this opportunity to get a little blood pumping.

Woke up early for a long walk with the dogs. Felt nice

Did the following routine right after:

Morning cardio. walk, meditate, got some work done and then did the following with a 16kg (can't always go heavy!):

30 sec kettlebell snatch l, r
30 sec kettlebell mid pull (like a high pull but lower. dominates the biceps) l, r
30 sec swing flip l,r
...-5 min jump rope
--repeat 3x no break.

Finished with some BCAAs. lunch in a few.
As my good friend Gerard would say, feeling good like I knew I would.

As the day went on worked in some body weight training.

Did Pike Push ups on the push up rails followed by wide grip pull ups
5 sets of 10 of each with a minute break.

Worked in some A Frame push ups, thick grip curls and close grip push ups.

Felt strong even just using my own body. A nice break on the joints to have a light day.

Give it a shot so you don't burn yourself out. This little workout will definitely help you lose fat, build conditioning and get your heart pumping.

Not too shabby for under an hour!

Enjoy.

Always Time for a Workout...

2011-03-14T09:55:00.000-07:00

When a workout gets missed what do you do? Stress about it? Do you feel guilty? I know I did.

A great workout is never too far away. If you have a million things on your to do list and it feels like nothing is going your way that’s the BEST time to get a quick session. Does it have to be a 60 min, full gym workout? No. All you need is a kettlebell and if you don’t have that just your bodyweight.

Instead of stressing about getting a full workout in, just focus on movement. Movement can be anything. A long walk, some jump rope, pushups and squats, whatever you feel like.

While a structured plan is important for long-term fitness success and to ensure progression the reality is life will get in the way from time to time even with the best intentions. When that happens, don’t stress, just move. Not only will you decrease your stress you will be moving right along on your fitness goals.

Guest Blog Post from Sincere Hogan

2011-03-08T21:55:00.000-08:00

If you are looking for a kick ass workout then look no further. Sincere Hogan of newwarriortraining.com has got just the prescription. A kettlebell and your bodyweight; could it get any simpler? Sincere is one of the best guys out there to help you build strength, lose weight and feel amazingly powerful.

Check it out!

"If it's one thing I love, is fat burning, total body workouts. What I
love even more, is when these type of workouts not only burn a load of
fat, but actually build strength, conditioning, power, and agility.
Now, take THAT, Mr. Treadmill! The following workout is a favorite of
mine and my clients. You get a lot done in minimal time, with minimal
equipment. All you need it a kettlebell and, well, the best gym in the
world....your bodyweight. Check it out!"

5/10/15/20/25 Workout:

1. 5 x Attacking Primate
2. 10 x Kettlebell Presses (5 per side)
3. 15 x Chimp Walks
4. 20 x Kettlebell Snatch (10 per side)

Perform as many rounds as possible for 25 minutes.

Rest between rounds = 1 min. (beginners) / :30 sec (intermediate) /
Rest only long enough to get a drink of water (advanced)

Keep up with your total amount of rounds, and aim to beat that number
the next time you perform this workout, as a measure of your progress.

For more killer workouts, be sure to check back here at
http://mbodystrength.com.

Better known as "The People's Fit Coach," Sincere's mission is to
coach, empower, and inspire individuals to tap into their varied
resources, in order to create the health and fitness lifestyle they
truly desire. Sincere is not only the ultimate fat killer, but the
consummate self-confidence builder. Sincere is the owner and lead
instructor of New Warrior Fitness Training, based in Houston, TX. Find
out more about Sincere at www.NewWarriorTraining.com

Quick Fix?

2011-03-07T18:12:00.000-08:00

There are no quick fixes. Why does this topic still exist? When will people learn? You don’t out-train a crappy diet, there is no magic pill and there is no “best” method of training. Now, don’t get me wrong. I love kettlebell training. For my clients and me it is one of the best ways to get strong, get lean and get athletically and functionally fit.

But, and it’s a big ol’ butt, it is NOT the end all be all. Nothing is. Nothing ever will be.

There is no “one way,” there is no “right way. There is only your way. I touched on this in regard to nutrition. Well, the same holds true with training.

A quick fix is a quick break. When you try to drop 12lbs of fat in a week or gain 30lbs of muscle in a month you’re destined to end up right where you started when you were looking for the initial fix.

I just saw a before and after pic of some guy on a site that will remain unnamed and they specifically wrote, “Quick Fix!” First of all, I loved how the before pic of one guy had a tattoo and the after pic (30 days later) there was no tattoo. Hmm...I call shenanigans. Of course, he might have had tattoo removal in the four weeks but my guess is a guy using “Quick Fix” in his marketing is bound to try a few other things.

After working with the test subjects for our MTS program it shows that nothing comes easy. 20+ pounds lost and a few pant sizes down don’t come easy. They’ve been working hard with the kettlebells, but that wasn’t the “quick fix.” All the pieces put together are what turn it into a powerful machine.

So, there’s no quick fix. There’s no “one way.” We get that. Then what? Where do I turn?

Worry not! I won’t leave you hanging.

For those looking for optimal strength and conditioning with minimal equipment or want to free themselves from traditional gyms here’s what I recommend.

-A couple of kettlebells (different sizes. Heavy enough for double work that will stimulate strength)

-A Jungle Gym or pair of gymnastics rings

-A Weight Vest

-Your Body

None of these tools are anything new, nor is there anything magical about them. You don’t NEED these tools in order to get into phenomenal shape but I have found what I do need is a set of tools that allow me the freedom to train where I want and allow for plenty of progression. From awesome core strength to flexibility and mobility these tools hit just about every area.

Mission accomplished. No quick fix, just hard, disciplined work. Of course, throw in your own methods as I do occasionally with barbells, sandbags, Macebells, and ropes but the bulk of my training is performed with the aforementioned trio (weight vest and body count as one in my book.)

Have fun, stay hungry and learn to love the process. Don’t worry. Results will come quicker than you think.

Racking up your strength.

2011-03-04T13:52:00.000-08:00

Are you a looking for tons shoulder strength and endurance without the wear and tear of constant shoulder pressing? Then the kettlebell rack is one of the best exercises for you.

The kettlebell rack is one of the simplest exercises, or should I say static holds, there is. You simply clean the kettlebell into the rack position and hold it. How much easier does it get?

The list of benefits from this exercise range from a great fatiguing drill pre shoulder presses for a great pump or for the more functional, killer core strength and shoulder endurance. You want to be careful if you have back issues because it puts a lot of strain on the back.

While using one kettlebell works, two is amazingly difficult. This is also a great shoulder conditioner for you Girevoy Sport nuts. While the point of the rack for GS is rest it’s also very smart to practice the position to learn to get comfortable. Jason Dolby once put me through a GS workout and made me hold the rack for what felt like an eternity. Trust me when I say, treat the kettlebell rack with respect! I learned the hard way.

I use the rack on clients, particularly my MMA fighters as a great way to force them to keep their shoulders up. A few minutes of hell is a solid rack with a pair of heavy kettlebells, followed by jerks and then some Indian clubs as active recovery.

If you’re new to the game then just use one kettlebell. Don’t bring the hips too far forward. Keep the emphasis on the shoulders rather than the GS rack. As you progress work your way to two bells and enjoy the pain! And by enjoy I mean do everything you can to not cry.

Try this simple routine for your shoulders with a pair of moderately weighted bells

See saw press: 60 seconds
Hold Double Rack: 60 seconds
Max Pushups (preferably on rings or Jungle Gym)

-Rest 60-90 seconds and repeat 2-3 times

Brutally effective (probably one of my favorites, both routines and pair of words.)

Enjoy!

Save Money and Even a Life or Two...

2011-02-28T17:18:00.000-08:00

Most of you reading this are in great shape, most likely in the upper echelon of the strength and conditioning community. But this, my friend, is not for you. This is for the people you know and love. This is for those who are if not already fighting with, on their way to being diabetic.

I was at the pharmacy and saw a line (long line) of products from blood testers to testing strips and more. The cost of these things was crazy! Now, this is obviously not geared to those with genetic, you were gonna get it no matter what, type 1 diabetes, but for those that are teetering on the edge due to over-consumption.

The most amazing part is that it’s completely reversible! The dangers of diabetes are nothing new, but leave everything out of the equation except the price. There’s always a price for everything. In this case there’s not only a physical price your body pays, but also the actual money spent on an ongoing basis on the medication, testing machinery and refills. That adds up! That’s a lot of money over the years that could be spent on far better things. There’s also the price that we all have to pay due to increased health-care.

This to me (again, not for those who were born with diabetes) is the equivalent of a smoker paying for cigarettes. Cigarettes cost money, but that flow of disposable income to Phillip Morris is gone as soon as the addiction is kicked. The same goes for those with adult-onset type 2 diabetes. You kick the habit of over-indulging and your sedentary lifestyle and guess what goes out the window: the cost (physically, mentally, and monetarily).

So back to us fitter folks. How can we help those who feel this is something they have to battle for life. Get them to start moving AT ALL COSTS: A walk, a tai chi class, or an extreme kettlebell circuit. Well maybe not the last one, but the point is they need you. This is not a revolution started by one person. Whether you’re in the fitness business or not, you need to do something about.

Again, going back to your wallet, you’re paying for these people one way or another so it might as well be through time and encouragement. This has been a friendly reminder. Think of it this way. You help one person and by their example will in turn help someone else and someone else and…you get the idea.

So help them (and yourself in the long run) save some money and you just might be saving a life or two.

Strengthen the mind and the body will follow...

2011-02-26T09:20:00.000-08:00

So many trainees focus on building slabs of muscle, dropping bodyfat for that sleek sexy six-pack, or reconfiguring their entire body. What they don’t realize is that without a strong mind, a strong body means nothing. The body will eventually fade.

A strong, sound mind will allow you to accomplish anything (one of which for you I’m assuming is a strong, lean body.) To be with a strong mind is not a “place” to go. It’s a constant battle within. I say battle because at the end of it there is a winner and a loser. The loser being worry, anxiety, doubt and fear. None of these are bad or should be completely eradicated, but they should be managed.

A strong mind means not letting your emotions control you. I am a perfect example of what not to do. For the longest time I let worry and anxiety take over my life. If I couldn’t control the situation there was a serious problem. It went so far as to even have anxiety attacks, which is one of the worst feelings I’ve ever felt.

Since my first attack a few years ago I made it my mission not only to conquer them, but also to find the root cause and it became blatantly apparent that I was of strong body but not of mind. Upon further inspection and self-discovery I realized that this was the cause of unnecessary strife not only with my family and business but most importantly, within myself.

I realized that letting my emotions get the best of me (excitement, anger, worry, fear, all of them) was when I was out of control. When I decided I was going to be the master of my emotions was when the anxiety began to dissipate and eventually leave me.

As mentioned above, there is no final destination when it comes to a quest for a strong mind. Rather, this is something you should always strive for and learn about. The very nice side affect of working on your mind’s strength is a self-satisfaction that is not only after accomplishing something great but anytime you want!

A common problem among trainees (the old me included) was constantly switching up routines and goals. Never really having a set destination of where I wanted to go. With a strong mind comes focus. This focus allows you to stay on track with your diet and with your training regimen, thus giving you a strong body.

Funny how it all ties together!

As always I won’t be leaving you empty handed. Here are a couple of things I did that you can start doing immediately to help build a strong, sound mind.

1. Meditate. I cannot stress this one enough. You don’t need to be sitting in a room with your legs crossed chanting OM. All you need is a place of solitude (your car, a quiet room) and focus on the breath. Count 4 seconds in, hold for 4, count 4 seconds out, and hold for 4. Do this for 2-3 minutes and increase it as you go. Learn as much as you can about the different forms of meditation to see what works best for you. I practiced this so often that now I can get a very powerful meditation anywhere, even a crowded airport. You learn to be inward focused and this translates extremely well to everything you do.

2. Keep a journal. (Diary for all you little girls out thereJ) Keep track of what you do on a daily basis, write out your goals, and review your notes. This gives you an idea of what’s going on in your mind. The key here is to review. You don’t have to write a novel everyday. Just some basics thoughts and notes of the day.

3. Lastly, just be aware! Don’t just trudge through life. Be aware of your emotions and your feelings. Just don’t allow them to control you. It won’t be easy, but practice, practice, practice! Be patient with yourself. Don’t beat yourself up if you find yourself overly angry or worried. Just notice it and why it’s happening.

There you go. A few simple things you can start doing to help you build a strong mind. Read as much as you can on the subject; it will not only help you lose weight, gain strength, and reshape your body, but will also help you achieve any goal you wish.

Just remember that if you struggle to stay on your diet or training plan look deeper. (In a quiet, Yoda-like whisper) The answer is within you.

Summer's a-coming...are you ready?!

2011-02-20T07:40:00.001-08:00

It dawned on me this morning that summer is QUICKLY approaching. And I mean quickly. Which leads me to the point of today's email...

Are you where you want to be with your body? If so, kudos. If not, well, why not?

I'm going to share with you a few tricks to help you lose some stubborn body fat and get you well on your way to your summer look.

1. LIFT HEAVY! I know, not really a trick but focus on lifting heavier weights even if you're used to circuits. Lift heavier kettlebells, barbells, sandbags, whatever it is, it don't matter. Lifting heavier not only increases your strength (duh) but also will help you burn a ton more calories in your workout. And I swear if I get one response saying "won't I bulk up??" from any of you ladies I just might scream:)

2. Cycle your Carbs. While I am NOT a fan of low carb'n, strategic carb'n is an awesome tactic that will help you increase your strength in your sessions while dropping unwanted body fat. The cool thing is no matter what plan you're on you can start incorporating asap!

**On your training sessions (not cardio sessions but lifting days) increase your carb intake. Try keeping your carb intake at about 40% and only cardio/rest days at 20-30%. Use Livestrong.com for an accurate look at what you're eating. Which brings me to the final number...

3. Track calories! Ok, this can be a pain in the ass....BUT...and it's a big but, IT WILL TAKE THE GUESSWORK OUT OF THE EQUATION. Of course, this rule only applies to those who want a majorly defined, ripped, physique.I don't care if you're Paleo, Neanderthal, Caveman, I only eat grass and berries, if you don't track you are most likely eating more than you should. Simple as that.

There you have it. A few simple things you can start doing ASAP to start seeing results ASAP!

Be happy with what you've got?

2011-02-14T16:03:00.001-08:00

We’re taught as children to be “happy with what you’ve got.” While this is a good thing for those spoiled kids who are never happy with anything on their birthday it is self-limiting to those who strive to be successful. I don’t care who you are you want something better. Whether it’s a better body, job, more money, an improved relationship, etc. It’s important to remember that this is not a bad thing.

The most frustrating case of “be happy with what you’ve got” is the movement that is causing larger men and women to be “proud” of their bodies. Should they be self-loathing people full of despair and sorrow? Of course not, but they should not be proud either! Fat is not healthy. Being overweight has many health risks and it doesn’t have to be 100lbs for someone to feel them. Try wearing a weighted vest of 15lbs for a day. When you see your sweat-drenched shirt after 30 min you’ll see what I mean.

I know this sounds a harsh, but a life of mediocrity sounds far worse in my opinion. I have dedicated my life to constantly improving and bettering myself in every area of life. From my body to my business, from my family to my internal self, there is always something to improve.

Make the same commitment no matter how difficult it is too look at your self. It’ll be more fun as you practice it. I promise.

Where’s the balance though? This is a difficult question to answer and very subjective. To be happy with life and where you are yet constantly striving to be better may seem like opposing forces or at the very least going in different directions.

Instead, choose to be happy and enjoy life as an ever changing, always improving set of experiences. Be happy with the process of becoming stronger, leaner, and more athletic. Be happy with the daily communication and time spent with your significant other and children to develop great relationships. Be happy with the discipline and effort you put into your career to build it to something you only dreamed was possible.

That’s something I can be happy about. What are you going to be happy about? Instead of simply being content and satisfied with life be content and satisfied on a daily basis because of the work you’ve put in to the different areas of your life.

How many meals for fat loss?

2011-02-07T13:48:00.000-08:00

The first thing that people ask me when it comes to a nutrition program is “How many meals do I need to eat??” They say this with some attitude because they assume I’m going to tell them six meals (what have we learned about assuming?) which has become the standard now for fat loss, muscle gain, etc.

The first thing I have to say is that this is a very subjective topic. There are so many articles and research studies that will tell you anywhere from one to eight meals. With that said the first thing you have to ask yourself is what is good for you?

With so many diet programs and books available there’s a cookie cutter approach that tries to have mass appeal. While I’m not faulting the authors I am suggesting to those that are reading to do a little self-experimentation and not to fully jump in to one style. Find a few that look good and make them work for you.

Are you able to deal with hunger well and enjoy the feeling of intermittent fasting? Then go for it. Do you hate hunger with a passion? Then eat six small meals a day. The point is instead of blindly following something as gospel, find out if it’s something that fits your lifestyle or personality type.

I’ve played around with many different programs in the past but if I had only asked myself a few questions before getting started I would have saved a lot of time.

The key thing is it doesn’t matter how many meals you choose. It’s what you can follow consistently. Sure, recent research is showing fewer meals is better for fat loss but it doesn’t mean fat loss is impossible on 5+ meals. It’s about what works for you.

We’ve all heard it a million times and I’ve said it a million times, it could be the PERFECT nutrition plan but if it doesn’t work for you then forget about it.

I’ve dropped body fat on anywhere from 1-8 meals a day. What does this tell me? THEY ALL WORK. Like I said, sure some work better than others but it’s what works for YOU! Key word: you. The number that has worked for many of my clients as well as myself is four meals. This gives you enough space between meals to raise hunger levels and boost fat burning hormones but not so much that you’d eat your left arm. So that’s my favorite, but I still recommend you experiment with some different options. Try starting at four and work from there.

Here’s you action step (I love and hate that word. Always means someone’s gonna push me to do something, but it also means I’m getting closer to a goal)

Ask yourself what you can commit to for four weeks be it an intermittent fasting schedule or four meals a day plan. Once you decide, add the foods that will help you get those goals and take out all of the ones that will hinder you. Keep track of your results.

There you have it. Exactly how many meals works best for fat loss because personally, I’m sick and tired of article after article trying to say what the “best” number is based on some research. It always changes so instead of being at the mercy of the latest and greatest, just do what works for you.

Make your fat loss easier!

2011-02-01T17:35:00.001-08:00

When it comes to a diet people want to overcomplicate the hell out of it. When you over complicate something it makes it seem more valuable so no wonder there’s tons of diet books out there with different formulas and different lists of “musts” and “don’t dos.”

Here’s a secret that will help you not only drop stubborn body fat, but is super easy to do as well as allows you to track what you’re doing VERY easily.

Eat the same thing! Is this a sexy new method? No. Far from it. It can be boring at times but that’s what the weekends are for. Spice up your diet life with a good steak or beer on Saturday night but M-F keep a stable diet.

What this does is allows you to stay on track with your diet plan without coming to the temptation of tons of variety. Variety can kill a well-intentioned diet. I didn’t say, “will” but it sure “can.”

Here’s how it’s easy. When your choices are limited you don’t get a chance to think about what you’re missing. When you have to think about what you’re going to eat for dinner then guess what pops in? The thoughts of burgers and fries and sugarplums dance in your head.

Once those thoughts are in and you don’t have a plan or set menu then you have to fight extra hard. Now I’m all for discipline, but it’s not the easiest route. Why not take the path of least resistance for your fat loss goals?

Let me give you an example. When I was in grade school we had uniforms. Every day I knew exactly what I had to wear. We had the occasional “free day” where we got to wear what we wanted and of course the weekends. Let me tell you, when I got to high school I missed those uniforms (less the lack of style, of course)! Life was so much easier when I knew exactly what I was doing day in day out and I sure as hell enjoyed those free days and weekends.

The more choices you give yourself means the more times you have to turn down tasty foods (which is not an easy task to do over and over again) and lessens your chances of succeeding in your plan.

Here’s a sample of my current diet that’s helped me drop a few pounds of stubborn bodyfat the last few weeks:

5:30 AM-Morning Walk

6:00 AM-3 eggs, spinach, 1 cup of homemade refried (fat free) beans, cup of coffee black

10:00 AM-Pre-Workout-Carb/Protein/Glutamine Drink

11:00 AM-Post-Workout- Carb/Protein/Glutamine Drink

1:00 PM-4 oz chicken, 1-cup lentils, mixed vegetable stir-fry

4:00 PM-2 oz pistachios

8:00 PM-4-6 oz tempeh, spinach, sun dried tomatoes, quinoa, curry sauce (Trader Joes), garlic, cup of decaf tea

This is my diet during the week. I rarely deviate. Ask my wife:)

So make things easy on yourself. Make your diet based on what you like and how many calories you need and don’t deviate. Have a little fun on the weekends but think of it as your job. Monday thru Friday you’re on the clock. Saturday kick up your heels and enjoy your meals a little more but Sunday get right back on it. Trust me, massive changes coming your way.

MBody Transformation System Update

2011-01-31T17:01:00.000-08:00

The MBody Transformation System: The Xperiment

We’ve been training a group of test subjects over here at the MBody Strength Training Center through the MTS (AKA the Xperiment), all of which have been getting great results. I’ve been following it myself because I could not endorse something I’ve never done.

I’ve always been strong and somewhat lean but it was time to get to the next level of leanness. Starting this year I weighed in at 197 at 6’. Not sure what the body fat was but somewhere in the 16% area. Since starting the MTS I’m down to 189 and to about 13-14% bodyfat. Waist has gone down a couple of inches. Not too shabby.

Strength feels great as well as conditioning. Recovery feels fantastic. The only pieces of equipment we’re using are kettlebells, rings/Jungle Gym and our own bodyweight. Training sessions are short (under an hour) and 3-4 times a week. Shows you can do this anywhere!

Others have seen similar results. I’m very excited for the release of his plan! There’s more to come including pics, as well as short vids.

MBody Transformation Series...Decide!

2011-01-27T14:32:00.000-08:00

We’re performing a transformation series over here at the MBody Strength Training Center. Funny enough, it’s called the MBody Transformation Series (MTS for short). The process of transforming is an interesting concept. It’s not about just the physical because so many have already done that, hence yo-yo dieting. So many have “physically transformed” from one weight/size to another just to go right back to a heavier weight.

The process of transforming requires much more than a decrease in calories and junk food and increasing your physical exertion. True transformation, the kind that you don’t go back from, requires a mental shift. I’ve written about the mind shift one needs in order to truly change for the better, but it’s a good topic to revisit.

The type of change most people want to see requires a total commitment. One of the MTS test subjects has lost 13lbs in about 2 weeks in. When talking to him he basically said, “there is no other option other than changing.” That’s the best way to describe it. Burn those ships when you land on the shores of the country you’re at war with.

When you take this mentality as one our test subjects has it makes food choices much easier. It makes choosing between a training session and couch session all the much easier. If there’s no choice there’s only one option and that’s to perform. And when you perform consistently enough, that’s when change happens. And when you change enough that’s when a true transformation becomes a life long change.

While 12-week programs and the like are great because they get you off your arse and moving they are not the be all end all, they are only the beginning. A solid 12-week program will get you enough change and results to set the foundation for the next 12 and the next 12. Our MTS program is 12 weeks and while I love that amount of time to get people amazing results I can’t stress enough that it is only the first step.

So take the advice of someone who’s already seeing amazing results. Burn the ships, burn the bridge, burn it all and just decide to make that change. Once you decide, you cut off all other options including failure. Transformation starts in the mind. Then and only then, young grasshopper, are you ready for the actual weights and nutrition plan.

A Fitness Icon

2011-01-24T13:40:00.000-08:00

Many in the fitness biz have drive and passion but very few came close to Jack La Lanne. The man was a walking legend. He inspired millions over his entire career and launched a movement we all in the fitness industry can thank him for. He was a model citizen of discipline and held fast to his core principles on health his entire life.

What I appreciate about the man more than anything was his internal fire for health and passion for helping others. The man wanted nothing more than for the masses to live a life of health and wellness and just move!

We can all take a life lesson from a man who lived to the ripe old age of 96. And I don’t mean “lived” in the way most 96 year-olds live. I mean lived like an athlete until the day he died. The guy was pulling tugboats and working out 2 hours a day. That’s a man who knew how to live.

So please join us all here at the MBody Strength Training Center in raising our glasses of freshly squeezed cucumber lemon juice to Jack La Lanne, who paved the way for the rest of us fitness fanatics.

In Discipline...

2011-01-21T16:23:00.001-08:00

In Discipline Lies Freedom. Such a simple string of words yet so powerful.

So many people are afraid of the word discipline. They think it means restriction and self denial. Most think discipline is impossible.

Take a look back at your life and you can almost always trace back a failure to a lack of discipline. A lack of discipline to follow through with something, push harder, go longer, whatever the case may be.

In reality, discipline is freedom. Discipline means you restrict yourself now for a greater good.

Discipline in your training means you have the freedom to move. So many are restricted due to a lack of movement and fitness meaning they are confined to their out of shape, decaying bodies. When you discipline yourself to your strength and conditioning you free yourself to play sports, live an active life, and do what you want.

Discipline with your diet gives you the freedom from the thousands of medications made popular due to a poor diet. Don't feel like putting the fork down? Ok. Then be ready for the chains of diabetes and obesity. The freedom lost when discipline is absent far outweighs any immediate discomfort a little discipline takes.

Discipline with your career and finances gives you the freedom to work where you want and when you want. The freedom to not have to worry about where you'll end up after retirement. The freedom to know that you will be taken care of.

Discipline in your thoughts and actions gives you the freedom to be who and what you want to be. You are who you are because you've allowed that. Don't like it? Change it, but guess what? That takes discipline. It takes discipline to squelch those voices in your head that tell you can't do it or that you aren't good enough. It's easy to give in to those voices and live a life of mediocrity.

It took me some small as well as dramatic life-changing experiences to understand this concept fully. I knew what it meant to be disciplined but until I decided to live by it as a code of honor with myself was when I understood what real freedom meant.

Challenge yourself. Adhere to a code and culture of discipline in your life and watch your success in every area of your life dramatically change for the better. It's amazing how powerful and freeing it feels.

Time for a Reality Check

2011-01-19T14:37:00.000-08:00

Reality Check...

Step One for your Transformation!

We’re in the process here at the MBody Strength Kettlebell Training Center stripping body fat off of clients (including ourselves) with the new MBody Transformation Series. I want to keep a journal of what we’re doing up in here to start helping people achieve their goals ASAP!

Why wait? Kettlebell training is a surefire way to lose that body fat. Why not get a double dose of health? Strip off that body fat and release some unwanted and dangerous toxins. Excess bodyfat is toxic to the body especially that little jiggle around the midsection.

Nothing annoys me more than when people affectionately refer to their stomach as a keg rather than a six-pack in a joking way. It’s FAT!! Take it off as quickly as safely as possible. Do you need a six-pack? No, but wouldn't it kick a$$?

That is my quest for 2011. I’ve always been into health and fitness but that elusive six-pack has been just slightly out of reach. Working forward with the MTS (MBody Transformation Series) to increase my strength levels, put on some lean muscle but overall just get lean and ripped! Why the hell not?

So many clients have the same goal so it’s time to address as many people as I can! Up with strength! Down with fat! Yes you can! Ok, enough of that. Time to take some action. First call of duty: ASSESS! Where are you right now? Be honest. Not a “Where I think I am” but a dead truth, this is where I stand. Before you go anywhere you need a check reality.

Each person going through the MTS came to a reality check.

1. Where is my strength at?

2. Where is my physique at?

3. Where do I want to be and why am I not there?

Ask yourself these questions and let’s get cracking! With the help of the MBody Strength Unconventional Training Center as well as all the awesome training centers out there there’s no reason 2011 isn’t you’re year for the best body possible!

More to come. Much, much more!

Rest and Recovery

2010-12-22T06:02:00.000-08:00

Many fitness enthusiasts believe that in order to get great results one must kill themselves in the gym day in day out. The problem is this leads to extreme wear and tear and never allows the body to fully recuperate. This is a friendly service reminder to put down the kettlebell, drop the barbell and just go take a break. Your body will thank you for it.

Here's what your rest day could look like:

Morning Walk

10-30 minutes joint mobility

5-10 minutes indian club work

Tai Chi class

or all of the above.

Have fun and enjoy.

Training Journal Entry 3-Fun with the bells

2010-11-09T07:35:00.000-08:00

Journal Entry #3 11/8/2010

Great workout yesterday. Feeling those ab wheels. If you try anything try the dip belt presses. These things are great for core stability among other things. Goal is to keep up the strength while dropping the bodyfat. Diet is staying on track. Keep up the fire!

First Circuit, 3 sets:
- Inverted Pullups, 8-10 reps
- Ring Push-Ups with Weighted Dip Belt, 28Kg/62lbs, 6-8 reps
- 60 to 90 seconds rest between sets

Second Circuit, 3 sets:
- Seesaw Press, 2- 32KG/70lbs Kettlebells, 8-10 reps
- Heavy Goblet Squat, 48Kg/106lbs Kettlebell, 10-12 reps
- 60 to 90 seconds rest between sets

Third Circuit, 3 sets:
- Weighted Ab Wheel, 16 Kg/35lb Kettlebell, 6-8 reps
- 1 Deck Squat then 5 two handed swings, 32 Kg/70lbs, Continue for 1 minute
- 60 to 90 seconds rest between sets

Until next time...

Training Journal Entry 2-Beast Training

2010-11-01T08:42:00.001-07:00

Great workout this morning. Started with long joint mobility warmup set and then went to a new PR with the 106 for snatches.

Moved into ring pushups-2x failure

Pistol Practice alternating legs for about 6 minutes. Good times with a 16kg.

Plank (with 45lb plate)-2x90 seconds. This felt awful (in a good way of course)

Finished with 15 minutes of jump rope.

Great workout and felt strong. Going in the right direction.

Until next time.

Training Log-10/18/2010

2010-10-20T10:59:00.000-07:00

Great workout today. Focused on some double kb stuff and did a crapload of joint mobility, foam roller and indian club work to loosen up. Tomorrow will be more of a practice session.

Focus right now is on building strength with double kbs as well as drop some bodyfat.

a1: Double Clean and Press (32kg) 3x3

a2: Double Front Squat (24kg) 3x8

a3: Renegade Row (32kg) 3x12

--rest 90 sec between sets, no rest between exercises. Kept heart rate up and felt really solid.

b1: Ring Dip (24kg)-2x15

b2: Single Leg Deadlift with double kbs (32kg in each arm)-2x8

--same rest

c1: Gorilla cleans (32kg)-2x8 each arm

c2: Ring Pushups (MKB+50lbs)-2x10

--same rest

d1: Double Swings (32kg)-2x15

d2: Ab Wheel (MKB+30lbs)-2x10

Finished with 5 minutes of jump rope.

Pick Your Poison, But Don't Let It Kill You

2010-10-14T21:50:00.001-07:00

Variety is the death of so many training programs. The want to do it all can stifle the best of intentions for a more improved you. Too many goals is a surefire way to stop your best intentions dead in their tracks. And as they say, the road to hell...you know where I'm going.

"I want to be big, I want to be cut, I want to be fast, I want to be HUGE!!!

The best thing you can do is pick your goal and go with the the best method available. Does that mean search endlessly for the perfect program? Of course. Wait, I mean not at all. Scouring the internet for the best laid plan is pointless. Go to a resource you know and trust and take what you need from there. Everything works some of the time and nothing works all of the time. The best plan is the one you can stick to.

Make your plan work for you. There's no point in picking the workout that on paper looks great and theoretically will turn you into an animal but if you can't consistently do it then what the hell's the point? To say you're doing the Special Forces Brutal MMA Football player plan who trains 12x a week? The only thing people are going to see are the lack of results.

That's where picking your poison comes in. You want to get lean. Simple enough. Pick a method or two and rep schemes, stick with it for a couple of weeks to see how it's working. The same goes for your nutrition program, strength program, muscle gain program etc. Multiple goals can be achieved at once but always at the expense of the full potential of another. Jumping around from plan to plan will get you nowhere. Repeat that with me. NOWHERE! Trust me. I've tried. I ain't just talking out my arse.

More importantly is your nutrition program. Some diets look great on paper, but if they don't work for you then it's basically useless, be it one, two, or twelve meals a day. Now of course there's a level of "suck it upness" that needs to be there in the beginning and you just need to get it done, but there are some things that are easier than others for certain people.

Know yourself. If you've been blessed with the body type that the smell of food puts fat between you and your six pack, eight mini meals might not be the way for you. That constant tease of a little food all day can result in a caloric overdose. On the flip side neither does one gorge-fest of 10,000 calories. Thinking you have to fit into some guy or girl's mold of a diet book is ludicrous. Personality types are completely underestimated in nutrition (much, much more on this soon.)

Another example is if you're one of those people that absolutely hates being full (I know, who the hell is that). Then small meals in the right caloric amounts is the way to go for you. Meal timing (which requires a whole other article as well) is dependent on what you can do and your personal preference. Are you on the road, near a fridge, etc etc. Just get your daily calories in one way or another and don't stray too far.

The worst thing you can do is pick a goal, pick a method and then run it into the ground with no results just 'cause. You have to pick your poison but not let it kill you. So here's your action step. Think about you. Think about your personality. What type of guy or gal are you? Really be honest and I mean brutally honest. Once you have a tiny fraction of an idea, because we all know we'd be sitting there for days on a rock with one hand under our chins, make your plan accordingly. Figure out what you really want and then how to get there. Basic guidelines, but the more I'm discovering in this life the more I find it's the basic, simple, "why the f didn't I think of that," ideas that are truly monumental.

So pick your goal (get cut, get big) pick your method and types of training (warrior diet, precision nutrition, three squares, kettlebells, sandbags etc) and then go from there. What's the point of floating through life searching for the latest and greatest!? It won't get you anywhere but stuck and back at square one. It's a simple formula that will have profound results on your life.

Don't Burn out...

2010-09-08T07:33:00.001-07:00

Don't get burned...

It's so easy to get so excited about a training method or workout plan to lose sight of what's important, making progress. Take kettlebells for example. So many people are discovering this awesome tool and after swearing it's the only way they will ever train again burn the shit out of their shoulders and backs by going snatch crazy. Just as with any tool you need to learn the in's and out's before you jump in. Completely immerse yourself in it by learning from a professional, picking up books and DVDs and finding as much information as you can.

Going back to the kettlebell example, less is definitely more when starting out. A little kettlebells goes a long way in your training. Start with a few sets of swings in your workout and then add from there. I hear this over and over from emails from people asking how to avoid shoulder burnout (or worse, how to fix shoulder burnout.) Know your limits! If you just learned to drive a car you wouldn't sign up for the Indy 500. Look at the kettlebell greats from every discipline from girevoy sport to hard style and everywhere in between. Ken Blackburn, Steve Maxwell, Mike Mahler, and the many more I can't name. See how they do it. Study their ways and why they do what they do. They're the top guys in the industry for a reason.

Above all, don't treat kettlebells like your favorite song where you listen to it over and over again until you burn out. If you're new and you saw the latest news report on some stupid Hollywood trainer using kettlebells, don't run out to Wal Mart and buy the toy kettlebell package. Research it. It's not a fad. It'll be here tomorrow.

There is a lot of good that kettlebells offer from core strength to strength endurance to grip strength and they are the tool of choice for many including myself. It's not the only tool I use, however. Just as in running or any other exercise that requires repetitive motions the risk of overuse and injury is prevalent. Be smart about your training. Don't push the intensity for intensity's sake.

If you are burned out there's a very simple solution that quickly overlooked for more expensive methods. Just put the bell down! I know, too easy right? It works, though. Put it down for a week and just do something else, anything else. You'll feel better and come back stronger. Simple advice is normally the best. Just like hormonal issues. Hormonal replacement and expensive supplements or more sleep and de-stress? I'll take the free methods thank you very much.

So here's your plan. Research your method, study it from people who know what they're doing and attack. IN THAT ORDER! There's no shortcuts in this life. Just more efficient paths. Here's to a long training life.

Keep on training!

Hotel Fitness Fun

2010-09-01T09:27:00.000-07:00

The tough thing about traveling is getting in a solid workout. Some hotels have gyms but they're some of the most pathetic looking gyms I've ever seen. Maybe a few nautilus systems and dummbells that go up to a whopping 20lbs. I recently went to San Luis Obispo for a few nights with my wife and son and I decided to get a workout in. The gym desk informed me of a barbell so I thought, sweet! A real workout.

When I get there it turns out that they have a bench a barbell and a bunch of elliptical and nautilus machines. I don't really bench too often so I was stuck. I just deadlifted the day before so that was out. What to do!? I was supposed to be squatting today! A little improvisation and I would be having a killer workout in no time.

Here was my workout from the crappy hotel gym. The only piece of equipment I brought was a pair of Fat Gripz. Really good stuff.

Zercher Squat (220lb)-3x5

2-3 min between sets

Barbell Row (205)-3x5

1-2 min between sets

Pull up on Lat Tower Machine (interesting how this worked)-2x failure

Clap Pushups-2x failure

Double Dumbbell Windmill (50lb dumbbell in each hand)-2x10 each side

--rested about 90 seconds between sets

Thick Grip Hammer Curl (30lb) -2x10

Elliptical Dips (turns out the elliptical can be used for something useful!)-2xfailure

Thick Grip Pushups on Dumbbells (2xfailure)

Pistol-2xfailure each leg

Finished with 2x10 decline crunches with 25lb weight

and hanging ab raise (again from lat tower machine) and a nice long walk on the beach. A perfect ending.

A solid workout that left me feeling gooooooooood. There's always a good workout in place if you look for it. Be creative and learn as much as you can to improvise when things don't go your way. If the path is blocked find a new one or bust that wall down!

Keep on training!

Holiday weight gain is back!

2008-12-03T08:21:00.000-08:00

It's so easy to gain weight during the holidays, but what makes it so much easier is the acceptance you've already given to the possibility before it even happens. Most people expect to gain weight during the holiday season and this is the first trap. Everyone empathizes with everyone and there's a comfort in knowing that everyone is doing it. You don't feel so guilty. In order to see your body change in a positive way during the holiday season, stray away from the pack. Make a set of "Holiday Goals." Goals you put on yourself that keep you in line during the holiday season whether it be to lose 5 pounds before 2009 or not to put on a single ounce this season. Now that you've put some goals on yourself, you have a much better chance at not slipping down that slippery slope of "it's alright if I gain a FEW pounds this season." This never ends well. Before you know it, February will be here and so will those extra pounds.

More on this topic soon.

Open for Business!

2008-09-17T13:42:00.000-07:00

We have launched our new mbodystrength.com website! The e-store features a variety of equipment, articles, videos, links to other helpful websites, and more! Go to www.mbodystrength.com for more info!

Free Workshop: 9/4

2008-09-02T23:08:00.000-07:00

MBody Strength will be hosting the a free workshop on Thursday, September 4th. The workshop will be held at 6:30pm at Hillcrest Park in Fullerton. Please RSVP with Marcus Martinez at marcus@mbodystrength.com. Here are the details of the event:

Introduction Kettlebell Workshop
Dates: 9/4
Time: 6:30 p.m. to 7:30 p.m.
Skill Level: Beginner
Location: Hillcrest Park, Fullerton, CA
RSVP: Email Marcus at marcus@mbodystrength.com by 3:00 p.m. on 9/4/2008
Attire: Workout clothing (bring a towel)

Parking: Park in the lot on the corner of E Valley View Drive and N Lemon St. as shown on the map below.

Free Workshops: 8/27 & 8/30

2008-08-25T17:40:00.000-07:00

MBody Strength will be hosting the two free workshops on Wednesday, August 27th and Saturday, August 30th. The August 27th workshop will be held at 6:30pm at Hillcrest Park in Fullerton. The August 30th Workshop will be held at 10:00am at Windermere Park in La Mirada. Please RSVP with Marcus Martinez at marcus@mbodystrength.com. Here are the details of the events:

Introduction Kettlebell Workshop
Dates: 8/27
Time: 6:30 p.m. to 7:30 p.m.
Skill Level: Beginner
Location: Hillcrest Park, Fullerton, CA
RSVP: Email Marcus at marcus@mbodystrength.com by 3:00 p.m. Wednesday, 8/27 (Not mandatory but preferred)
Attire: Black Shirt (if possible), Workout clothing (bring a towel)
Parking: Park in the lot on the corner of E Valley View Drive and N Lemon St. as shown on the map below.

Beginner/Moderate Kettlebell Workshop
Dates: 8/30
Time: 6:30 p.m. to 7:30 p.m.
Skill Level: Beginner/Moderate
Location: Windermere Park, La Mirada, CA
RSVP: Email Marcus at marcus@mbodystrength.com by 3:00 p.m. Wednesday, 8/20 (Not mandatory but preferred)
Attire: Black Shirt (if possible), Workout clothing (bring a towel)
Parking: Park on Barnwall Street as shown on the map below.

Free Workshops: 8/20 & 8/21

2008-08-18T21:50:00.000-07:00

MBody Strength will be hosting the two free workshops on Wednesday, August 20th and Thursday, August 21st. Both workshops will be held at 6:30pm at Hillcrest Park in Fullerton. Please RSVP with Marcus Martinez at marcus@mbodystrength.com. Here are the details of the events:

Introduction Kettlebell Workshop
Dates: 8/20
Time: 6:30 p.m. to 7:30 p.m.
Skill Level: Beginner
Location: Hillcrest Park, Fullerton, CA
RSVP: Email Marcus at marcus@mbodystrength.com by 3:00 p.m. Wednesday, 8/20 (Not mandatory but preferred)
Attire: Workout clothing (bring a towel)

Beginner/Moderate Kettlebell Workshop
Dates: 8/21
Time: 6:30 p.m. to 7:30 p.m.
Skill Level: Beginner/Moderate
Location: Hillcrest Park, Fullerton, CA
RSVP: Email Marcus at marcus@mbodystrength.com by 3:00 p.m. Wednesday, 8/20 (Not mandatory but preferred)
Attire: Workout clothing (bring a towel)

Parking: Park in the lot on the corner of E Valley View Drive and N Lemon St. as shown on the map below.