Quote of the Day


No matter how many mistakes you make or how slow your progress, you are still way ahead of everyone who isn’t try
-Anthony Robbins

29 lessons I’ve learn in 29 years


Today November 24th is my birthday. I’ve decided to write a post about 29 things lessons that I have learned throughout my life.

  1. It doesn’t have to be perfect in the beginning just get it started
  2. You don’t live life for yourself; you live life for others
  3. Surround yourself with like minded individuals they will bring the best out of you.
  4. Save money….as much as possible
  5. Learn to forgive and let go of the past. Look forward to the future.
  6. Trust you gut when making difficult decisions.
  7. Do what you love to do for a living.
  8. Killing your clients with every workout is not the best way to keep clients around.
  9. Master the basic movements: Push, Pull, Squat, Hip Hinge, and Carry
  10. Donate and volunteer more. It is worth it.
  11. The hours that you sleep before 12 am are way better than the hours you sleep after 12am.
  12. Preparation will always lead to success. If you don’t prepare you can hope for success.
  13. Diet and proper nutrition will beat any exercise program when it comes to fat loss.
  14. People will always comment on what you are doing good or bad.
  15. Always strive to better yourself. Read a book, watch a lecture, go to a seminar.
  16.  In order to receive you must give first.
  17. People don’t care about what you do. They want to know why you do it.
  18. Smile more( my mother would always tell me that)
  19. Put 100% in everything you do.
  20. I can’t drink milk…( I’ve tried too many times)
  21. Everyone you meet knows something you don’t
  22. It is better to ask for forgiveness than to ask for permission
  23. You can survive a long time on pancake mix and ramen noodles
  24. Never Quit
  25. You are responsible for you. Your current outcome is based on decisions you made in the past.
  26. Try to make someone laugh everyday( that a personal goal of mine)
  27. You can’t do everything alone; don’t be afraid to ask for help.
  28. If you want to go fast go alone; If you want to go far bring others with you.
  29. Make sure to call you Parents every week.

Books that I highly recommend for your bookshelf.


This is a list of books that I have had the time to seat down and read and reread because there is so much useful information. Tons of gold nuggets of information in these books. These books will stay on my bookshelf and stay within arms reach. If you haven’t read any of these books I highly recommend them because they have helped improve my life.

CEO Strength Coach by Ron Mckeefery

CEO Strength Coach written by world renowned strength coach  Ron Mckeefery. Ron talks about his path in the strength and conditioning world. He also talks about the behind the scenes aspect on how to truly be a successful coach. This book doesn’t talk about training or training models he instead layout the administration process and what skills are needed to get a job, keep a job, and develop a network in the field. It’s a fantastic book a must read.

Easy Strength

Easy Strength is written by the famous Dan John & Pavel Tsatsouline.  Pavel, & Dan are pioneers in the world of training. In this book they talk about how to train athletes to improve all aspect of performance. The information is backed by research, but can be hard to read at first. Take your time to read this book. Great information, formatting needs some work.

Super training 

Warning Super training is worst than most college text books. If you read this book cover to cover you are a god among men. Now I consider Super Training the bible of strength and conditioning. It covers everything…..everything. Now the way I use this book is a reference book or if you have a question about a particular subject or just want to look up the facts. It compiles a vast amount of knowledge. Super Training is probably referenced more than any other book by far. It is a great book to have in your library.

Advances in Functional Training

The expert in functional fitness training Michael Boyle. This was the first book I read out of college. Boyle give you reason why he doesn’t back squat and why single leg training is superior than bilateral training. He also has the results to prove why his methods work. Great book on how you should view and train the body to get results and decrease your chances of injury while training.

Leaders eat Last  

Simon Sinek  teaches you about the role and responsibility of a leader. If you want to successfully manage and lead a group of people. Simon lays out the what, why, and how you need to go about becoming the best leader you can to help bring your team together. Great book on improving your leadership skills. Well written with lots of examples.

Anyways: The Paradoxical Commandments finding personal meaning in a crazy world

Written by Kent M. Keith back in the 1960s these commandments teach you how to deal with craziness that is life. Whenever I am feeling down. I like to read through the ten commandments and it helps pick my spirits back up.  Each commandment get there own chapter. Not a long read but just enough to help get you going again.

I hope that you take a chance and look at on or two of these books.

30 Books That Will Make You a Better Coach


Michael Boyle's Strengthcoach.com Blog

Terry Condon was nice enough to post this list of 30 Books That Will Make You a Better Coach. How many have you read. I’m only at 10.

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Life itself is your teacher


Chape Personal Trainer

Life itself Bruce Lee

“Life itself is your teacher, and you are in a state of constant learning” – Bruce Lee. Photo: me 🙂 #mondaymotivation

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Articles to Read through


Stretch Or Tight
This is a great article that talks about the importance of stability of the surrounding muscles to allow mobility in joints. Stretching is not the answer to everything.

Exercise you should avoid
Bret talks about trainers stating that you should avoid certain exercises for injury reasons. Exercises don’t cause injury. Improper exercise and progression( and stupidity) cause injury.

10 Diet Myths
TC goes mythbuster style on a lot diet fads.

5 things I learned from Mobility Training
Eric Cressey talks about what he has learned about mobility in the last decade

Dan John Strength Standards

Quotes from Dan John


If you don’t know who Dan John is I highly recommend that you pick up his books and start reading.  Here are some of his Quotes

1. “It depends.” – On anything and everything.

2. “If you want to be healthier, floss” – On health vs fitness

3. “The best CORRECTIVES are REGRESSIONS.” – On corrective exercise

4. “Fat loss is about finding ways to make exercise INEFFICIENT.” – On fat loss

5. “Mastery of the basic human movements trumps EVERYTHING else.”

6. “Eat like an adult.”

7. “Everything you are NOT doing, DO!” – On the world’s fastest personalized exercise program.

8. “If you just add in farmers walks and goblet squats, any program gets better universally.”

9. “I don’t care HOW it works, IF it works.” – On exercise/strength training

10. “Strength what is weak, stretch what is tight.” – On NOT overcomplicating things

11. “Standards and gaps must be CONSTANTLY assessed…in a REASONABLE approach.”

12. “Eat more protein, eat more fiber, drinks more water, take fish oil, and wear your seatbelt.”

13. “Be REASONABLE, folks!” – Advocating a REASONABLE diet and exercise program over a TOUGH diet and exercise program.

14. “Keep the GOAL the GOAL.”

15. “Everything works. Just pick SOMETHING and STICK to it!

BONUS: “I thought I could cure a necrotic hip by myself, because, well, do you know who I am?” – On curing his necrotic hip by himself and not succeeding

BONUS 2: All that other horseshit you see online, the INVENTOR takes offense to!” – On learning the goblet squat

K.I.S.S


K.I.S.S   Keep it Simple Stupid. I’ve been doing a lot of reading lately and this is a reoccurring theme in many books. Never try to over complicate things. If you can keep things as simple as possible you will have less problems in life.  A lot of experts in the Strength and Conditioning world as saying that we are getting too complicated and there needs to be a shift back to the basics. I completely agree with what the experts are saying.  I just think that there are too many gadgets and toys that people use to stimulate that they are working hard in the gym. For example ( which I use often) the bosu ball. I think the bosu ball is a great tool for rehabilitation. In the general population I think it is over used.  When I see people who use the bosu ball  for every exercise must live on top of a fault line. Unless your sport calls for you to move over unstable ground I don’t recommend the bosu ball. Basketball, football, soccer, baseball, volleyball, tennis, softball, you usually play of flat stable terrain so standing on a bosu ball and doing curls may not translate very well. Correction I found a study comparing unstable training with traditional training. They said there really wasn’t any difference between the two. With my own experience I had to use less weight whenever I was standing on the bosu ball for the fear of falling over and dropping the weight on myself or I was afraid to go the full range of motion as well. I learned now that in order for my training to transfer to what ever I’m doing I need to train on the surface similar to which my event is on and closed-chain exercises( i will speak on that in a later post). Keep your workout simple you don’t need any gimmick to help you get results some old fashion elbow grease  and time.

Poetry to think about


I recently saw the movie the Grey and the Poem in the movie really stuck with me I hope someone else will get some meaning out of it as well

Once more into the fray.
Into the LAST GOOD fight I’ll ever know.
Live and die on this day.
Live and die on this day.