My go to mobility exercises


When I have days in which I move like the Tin man I have some go to mobility drills to help put my body back into proper alignment.

TRX Chest stretch
Move your arms up and down searching for really tight areas of the chest and anterior deltoids

Couch Stretch
Great Stretch for the Quads try to hold between 1-2 minutes on each side

Banded Hamstring Mobility:
Try to perform 12- 15 reps per side.

Lateral Chain Stretch 
This can also be done on a stability ball hold the stretch for 1-2 minutes

Rocking Groing Stretch:
Grab a kettle bell or dumbbell and gently rock back and forth to help stretch the groin. 12-15 reps a side.

External Rotation of Shoulder
Try to hold for 1-2 minutes.

Thoracic spine extension
By dropping your hips down after you get set-up you can control how much tension you want. If you are unable to get the weight to the floor that is fine. 12-20 reps

Workout Blog Dec 7th


TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well

6 mins Foam roll 
Back, Glutes, Hamstrings, Calfs, Quads, IT Band

4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes

4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.

Conditioning 
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m

3 min rest then jumped into 12 noon session

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

Quote of the Day 


People often say that motivation doesn’t last. Well neither does bathing that’s why we recommend it daily 

-Zig Ziglar 

 

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.

My Top 5 Core Exercises


These are my favorite core exercises I incorporate some these exercises into more training programs and my clients training programs to develop core strength and keep my clients injury free.

  1. Pallof Press                                                            

2. The Boat anti-extension

3.  Suitcase Carry

4.  Cross body Isometric crunch

5.   Hanging Leg Raises

Shout out to Jason for filming

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.

Why Discipline is better than Motivation


Motivation fades Discipline is forever

Getting and receiving motivation daily is a great way to start the day. It helps put you in a proper mindset for the day. Motivation help get the ball rolling for many is the hardest step. The only thing about Motivation is that it is feed of emotion. Some writers have said that emotion creates motion. That is true I will not deny that a lot has been accomplished when someone is either really angry or really happy.

The problem with emotions is that they come and go. The flee away and can change immediately based on events that happen in your life. For example you can had a terrible day at work and your boss chews you out about a problem that was not your fault. So you go to the gym to burn off some steam. The second before you begin tearing the gym up  you get a text/email/ or call  from your boss he apologizes for chewing you out. Now all that pent up emotion has been dissipated. Now you have this mediocre at best workout because you no longer have emotion driving you. Emotions are a double edge sword.

Discipline is what you need in your life. I look at discipline as rules that I have set in place that will not change no matter the circumstances. If I tell myself I will run intervals for 45 minutes. I will run intervals for 45 minutes period. I make a rule that I will eat protein and vegetables at every meal. You can look at my plate and see that I will be eating Meat and Veggies at every meal. Discipline can spread through many different areas of life such as: relationship, finances, nutrition, exercise, self-improvement, and social life.  Having discipline will help develop habits. Habits will create the person that you are today. Discipline does not rely on emotion. It is a separate entity that works regardless of your emotional state. If you had a wonderful day/ or your worst day you will still do what your suppose to do.

Discipline equals Freedom.