Archive for July, 2016

Just. Get. Started.



I am a bachelor this week. Just our dog Benny and I holding things down. My wife is out of town for work and my son is hanging out with his grandma in Florida.

Benny and I are just doing all sorts of manly stuff like napping and eating things. The only problem with cooking and eating is that it comes with dishes. It’s even bigger problem when you are home alone and don’t have a wife or a 10 year old you can ask to help out.

Benny the golden doodle

Benny the golden doodle

You know how it is. When you have a million things going on, it is the little stuff you have to do that is the most annoying. But you gotta do what you gotta do.

So I decided I would just take care of a few dishes while I was cooking my eggs. Once I got started I realized how silly I had been and knocked them all out. The starting is the worst part!

It is the same way with working out. The dread of the workout is often more work than the actual workout! You fret, make excuses, put it off, etc…

Just. Get. Started.

If you are working out on your own, just start warming up. If you are going to a class or meeting a workout partner, just show up. Good things will happen, I promise you that.

Some of the best workout I’ve ever had came on days where it was the last thing I felt like doing. But something magical happens after you break that first sweat. Your body makes the switch and you can settle in and get to work.

File this one away for a rainy day when you don’t feel like working out. Just get started and everything will be ok.

How to change your life


That quote really hit me hard last week. It was a pretty rough week for me physically. No energy, feeling lethargic, and not motivated to do anything.

You ever have weeks like that? I think we all have at one point or another and it is no fun at all. You know you need to do something, but you just can’t bring yourself to do it.

I am normally a driven person, but sometimes will power just is not enough. I needed to take action.

I started thinking about what I could change in my every day routine that would change my life. I decided to do something drastic. I decided to do something that I knew would be extremely hard, but worthwhile in the end.

I decided to stop drinking coffee.

This is serious. I LOVE coffee. There is nothing like that first cup of the day. I realized that I was starting to use coffee as a crutch though. It was a part of my daily routine that stuck no matter what. Within 10 minute of waking up I would be drinking coffee, every day, 7 days a week.

No need to get plenty of sleep when I can hit that pick me up in the morning. Then another cup in the afternoon or maybe more as needed. Getting that cup of fake energy to get me through the day.

So far it really hasn’t been that bad and I feel a lot better. I’m hopeful that this will help me get back to the old me, where I feel like I can take on the world and not stay the guy that can barely get off the couch.

I share this with you so you will take a long, hard look at your daily routine. What could you add to or take away in your daily routine that would change your life? Could it be…:

-That 2pm vending machine trip -The nightly glass of wine or 6 glasses… -Going out to eat every day for lunch -Cutting out 1 hour of TV every night so you can get to bed on time and be fresh for your morning workout -15 minutes every day of foam rolling and mobility work -Finding an accountability partner to keep you both motivated

Those are just a few things you could change. Decide what you want to change the most, find out what you need to add or take way to make that happen, write it down, and commit to sticking to it! This decision will literally change your life.

The One Thing to 6 Pack Abs



We live in a multi-tasking world. We are all busy, so it is kind of expected of us. How else can you expect to chase Pokemon characters and still post on Facebook that you are chasing Pokemon charaters?

The problem with multi-tasking is that it just doesn’t work. It feels like we are getting a lot of stuff done, but multiple studies have shown it is not the ideal way to go. We do this with our weight loss attempts too.

I read a great book about this topic called The One Thing by Gary Keller and Jay Papasan. The main two directives from the book are:

  1. Start with 1 habit at a time

  2. Do the most important things first


Two simple concepts, but are you currently using them in your life? Yeah, me neither. You look to find the one thing in your life that if you did it, it would make everything easier or even unnecessary.

Here is a great video that breaks down the whole process. The premise is about getting 6 pack abs. You break down your habits so small that you can’t make your habit any smaller. Then eventually a lot of those smaller habits become unnecessary and the rest of the steps become easier.

This is the example from the video. His big goal is to get 6pack abs. His first step is to eat clean 7 days a week, but that is too overwhelming in the beginning. So he begins to break the habits into smaller, more manageable steps.

Here is how far he goes down.

-Eat clean 7 days a week

-5 clean meals prepped daily

-Cook all meals on Sunday for the week

-Create a Sunday cook time from 12pm-3pm

-Grocery shop every Sunday at 10am

-Create a grocery list

-Watch videos and do research on what to eat

-Set aside 1 hour to do research

-Wake up early

-Go to bed early

-Set time to go to sleep every night

-Remove all distractions (such as your cell phone) before bed time

Pretty crazy right? That your first step to 6 pack abs is to turn off your phone before bed time. Eventually the last 6 steps will become unnecessary as they become just a part of your normal routine and the first 6 steps become easier.

So what is the one thing you need to do to reach your goal? Spend some time on this and reverse engineer it so you make the process not seem so impossible.

10 Fat Loss Laws


1.Eliminate the excuses, they no longer apply to you (listed first for a reason)

The sooner you realize that just about every reason you have used in the past for not being in shape (kids, work, illness, etc…) is an excuse, the sooner you will be successful. There are things that may be making it more difficult to be successful, but they are not stopping you.

Own your life! When you get rid of the excuses, you are now in charge and you are ready to make some changes.

2. Whatever you weigh in pounds, you drink half that much water in ounces every day (If you weigh 200 pounds, you would drink 100 ounces per day)

This probably seems like a ridiculous amount of water, especially if you are not currently drinking water. Make this a goal you will eventually reach if that is the case, don’t get overwhelmed.

Drinking water helps with increase energy, decrease appetite, increase exercise performance, improves skin quality, and a ton of other benefits. Bottom line is that drinking plenty of water is worth the effort.

3. Sleep a minimum of 7 hours each night

Picture someone doing a giant, mouth stretching yawn. Did it make you yawn? Then you probably need more sleep! If your body is not getting the sleep that it needs to recover, then you will not be getting the results you deserve. Set a firm bed time, get into a nightly sleep ritual, get the electronics out of your bed, and make sleep a priority.

4. Learn to de-stress

Even if you are doing all the right things (exercise, nutrition, sleep), you will not progress if your body is stressed out. That is how our bodies are wired. Dealing with stress comes before anything else in the body’s priority hierarchy. Think of some non-food/drink ways to rid yourself of stress. Go for a walk, hit a punching bag, listen to music, pet a dog. Do something other than just internalizing your stress.

5. Cut out fast foods and processed foods


6. Get rid of the junk foods and unhealthy snacks in 
your house

Will power does not work. You will eat those cookies you “got for the kids”. You know it and I know it because I’m the same way. If there are things in your house that you are trying to avoid, you will eventually give in. Keep. Them. Out. Of. Your. House.

7. Eat a vegetable at every meal


8. Eat a protein at every meal

9. Make sure you are eating healthy fats (olive oil, 
fish oil, nuts, avocados, etc...)


10. Eat fast burning carbohydrates (rice, pasta, 
bread, potatoes) only after a workout.


If you like these and find them helpful, there are 11 other Fat Loss Laws that go with this list. They are from my first book the 21 Day Tight and Toned Transformation. There are also 21 days worth of workouts you can do any time and just about anywhere with minimal equipment.


If you would like a copy of that book, just e-mail and let me know you want a copy and I will e-mail it to you as a thank you for being a loyal reader.

Is it ok to fail?



This weekend I got the chance to go to Clarksville, TN to watch my son’s basketball team play. Really cool city if you ever get the chance to go. It is the home of Austin Peay State University.

My son’s team was there to play for the 10U (10 years and younger) Division 1 national championship. There were teams from all over the country, there were coordinated outfits, opening ceremonies with sky divers, nationally ranked players and teams, pomp and circumstance. It was a really big deal.

My son’s team is good and they had a great season to qualify for the tournament. But these other teams were next level. Every game so far they have been beat by 20 plus points. And the coaches knew going in that this was gong to happen. So why did they even show up?

There are times in your life when you should attempt to do things that you think you cannot do.

You can make massive improvements even if you fail! Failure is not the worst thing that can happen to you. I would argue that never attempting things out of your comfort zone is much worse. When you fail you learn what you need to do to get better.

My challenge to you is to attempt something you think you cannot do.

Sign up for a race you don’t think you can complete. Set a goal to lift a weight you don’t think you could ever do. Go after your dream job. Whatever it is, write it down today and start making plans to accomplish it.

I’m not saying you should run a marathon tomorrow. Your goal could be something in 3 months, 6 months, a year, etc… When you know there is that deadline looming in the future you get extra accountability. It will help you make it to every workout, eat healthier meals, and to push yourself even harder.

What seems impossible today, can one day become just another day when you consistently work hard. People do amazing things all the time. Why not you?

Fat Shaming



There is an article out right now that says that if you are fat, you should be shamed and then you will lose weight. What the what what? It is supposedly backed by science and research.With links to studies and everything! Until you actually look at the science and research that the author uses...


This article by Josh Hillis does a great job of breaking down just how wrong everything in the fat shaming article is.


I have been training exclusively women for 7 years, so I feel qualified to speak on this subject. I've never met a woman who lost a bunch of weight, got in great shape, and made lasting changes because someone made them feel bad about themselves.


On the other hand, I have helped pick up the pieces from several women who have been shattered by hurtful and insensitive people in their lives. Some of them "professionals" who are in the same field I am in. It's no wonder every trainer on TV and in movies is a caricature of a meathead, goober.


You know what did work? Deciding for themselves to make a change (not anyone else), having a compelling reason/goal, getting in a supportive environment, being around people who challenge and encourage them, and not giving up when the hard times come.


If you've been discouraged because someone made you feel bad when you were trying to exercise and eat right, I'm sorry. You can do this and nobody has the power to stop you. That is the beauty of all this.


You have what it takes right now to get started on the path to success, do not give up. You deserve to be in that gym, in that class, on that bike, in that pool, etc... just as much as anybody.


Screw anybody that tells you different.

The Kan Jam Workout


Kan Jam is a game involving what looks like 2 plastic trash can liners with a mail slot in them and a Frisbee. You can score points when you hit the can or get the Frisbee inside the can. You can also get points if your partner slaps the Frisbee inside the can or into the side of the can.


Dinger- when your partner deflects the Frisbee off the can. Worth 1 point

Deuce- When you throw it and hit the can without your partner touching it. Worth 2 points

Slam Dunk-your partner slaps the Frisbee inside the can. Worth 3 points

Bucket- You make it in the can without your partner touching it. Worth 5 points


The ultimate goal is to get the Frisbee into the slot. If you do that, no matter what the score is, you win the game. Pretty tough to do.


It is a lot more fun than I am making it sound, I promise. But like everything else in my life, I look for ways to turn it into a workout.

So I have adjusted the scoring a little bit. Same scoring methods, but the stakes have changed. Whatever you score, the opposing team has to do the corresponding repetitions for each exercise.

Dinger- 10 reps

Deuce- 15 reps

Slam Dunk-20 reps

Bucket- 25 reps

If you make it in the slot, the opposing team has to do 100 burpees. Thus pretty much ending the game and possibly some friendships.


Here is a video of my son and I demoing a little bit of the game:  

Below are the exercises I chose, but feel free to make it your own!



-Swings (kettlebell or dumbbell)

-Shoulder presses

-Bent over rows


-Squat and press

-Walking lunges

Are you half way there?



Can you believe today is July 1st? This is the half way point in the year. 2016 is going fast!


Think about the goals you set for yourself in January. Are you half way through the goals you set for yourself?


No? Not to worry, it is never too late. It's not the time to beat yourself up, it is time to come up with a plan. Think of the amazing changes you could make in 6 months with hard work and dedication!


You could do some truly amazing things if you cut out the excuses and and go to work. So here is my challenge to you:


Get in 100 workouts between now and December 31st.


December 31, 2016 by the way. For those looking for loopholes. You know who you are.


That means you need a minimum of 3 workouts per week and most weeks you need to get in 4 workouts a week. (Technically you need 3.84 workouts a week)


Getting that many workouts in will be tough. You need motivation, accountability, and something you enjoy doing. Got that in your workouts already? Great! If not, make it your mission to find those necessary ingredients.


I'm here to support you in completing this goal however I can. Don't hesitate to ask if I can help you along the way.


Have a great holiday weekend!

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