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.

Workout Blog Nov 23rd 2015

Easy Strength Program

Warm up


C2 rower

2 min row 1 min active rest x  5

Back Squat 3 x 5 @ 225

Bench press 3 x 5 @ 205

Snatch Grip Deadlift @ 225

Pull-ups 3 x 5

Farmers walk 200m @ 70lbs each hand

Random Thoughts What I have been up to?

Coaching I am currently working with Brashier Middle College baseball and Basketball team and also doing assistant basketball coaching. I am really enjoy working with the High school teams. A lot of them it is their first time actually working out and it is a whole new experience for them. A lot of high school athletes don’t know what it means to be in shape. So we get a lot of complaints and kids whining and we aren’t doing anything to serious. We  are performing the basics of strength training and conditioning.


Becoming Bulletproof

I just finish reading the Book Becoming Bullet proof. It is a not a very long read but it goes in to details on how to improve your well-being and to strength yourself appropriately. The book is big on improving a person’s motor control. Regaining what we have lost over time.  Some points they talk about is diaphragm Breathing  which I personally believe is very important. They talk about the importance of Crawling, Rolling and Rocking the first basic movements of the human body and using those movements to help reset a person’s neural motor control.  I thought it was a great read and I would recommend it to anyone in the fitness industry.

This is another book I just started and after the first chapter I am hooked. It talks about how our subconscious mind makes judgments and decisions on everything in our lives and that those instant decisions are just about as accurate as long drawn out decision that we make in our daily lives.  I have only read the first chapter so I can’t write too much about it but so far I am enjoying it a lot.




Interval Training

What is interval training I am probably sure you’d read or heard that term someone where before but what is it and how can I apply it to my training. It is very simple. Interval training is a style of training that is move in a rhythmic  fashion to help people attain conditioning. Interval training can be implemented to help with aerobic conditioning or it can be used to increase Anaerobic capacity.  There are a thousands of different variations of interval training and to find the best format you must first analyze what your goals are.
I use my case for now I will be running a Tough Mudder this weekend it is 11.5 miles and 22 obstacles.

So if you do the math that is roughly 1/2 mile between each obstacle. that is a give or take because the distance between each obstacle will be different. So now we know my work capacity must be worked up to 22 sets of 800 yard jogs/run( no sprints because I’m not trying to break any records). Some would think that just jogging would be fine. The problem is that in this type of event there will be a lot of stop and go and performing different activities so running steady state will help but may not put you in the best shape for this event. An example is running cross-country to get ready for football. It wont help you at all.

Now the pace I plan to run the race at is roughly 10 minute miles. So that translates to 5 min half mile pace. I will train at a faster pace 8 min miles. To help me prepare when I am on sprinting days. So now my work time and pace is 4 mins of work. My goal is to increase my aerobic capacity. So after my 4 min of work I must rest either 4 mins or 8 mins. Rest can either be stopping or walking.( since my work period is pretty long I will go with a 4 min rest which gives me a 1:1 ratio). The closer the ratio is the more conditioning it will become.  If you are trying to improve your anaerobic capacity a 1:3 – 1:4 ratio are better suited. The reason for that is will give you or your athletes enough recovery time to ensure that they make the sprint in the set time.

Now my goal is to increase the duration and/or decrease the rest time. This will allow constant variation so that your body does not adapt and will continue to improve. If you look at most sports they usually run in intervals. Football 6-8 seconds is the average play followed by 20 -30 seconds of rest. Basketball is a lot of start and stopping. Intervals are a good way to improve your conditioning for cross-country and track because it will allow you to work at a higher intensity than normal. I recommend throwing in some interval training in your program. It can be done in many different ways be creative.

My impressions of Wendler’s 5/3/1 program

In the last couple of weeks I have been very busy with my job and research that I am doing to help improve myself.  I also have switched gears from a long distance endurance athlete to power and strength. I have currently been doing Wendler’s 5/3/1 lifting program. I have been on the program for about three weeks. and It’s just like Wendler says it is the simplest and most effective program for strength gain. This is my thought on the program so far. I think it is a great program but you must have some experience in the weight room first before you begin the program. The reason why I say that is that there is little to know program for assistance work. For example I am doing the 5/3/1 for the Big lifts(Bench Press, Squat, Dead lift, Military Press). Each day is a lift in which the program followed by assistance work depending on what your goals. I chose to stay as athletic as possible. So the assistance work for the program would say on Bench day 75 x BW( Body weight) chin ups & 75 x BW push ups.  There is no specific set rep scheme for the chin ups or  push-ups. People who don’t have any idea on how to program will be able to develop a plan to to make sure they are achieving the assistance work. Other than that the main lifts will take a lot of effort and give you plenty of room to push yourself on open sets. Once you get done with the main lift you feel very accomplish. Now the program runs in 4 week cycles and you will have to max out at the end of each cycle( 1 week is a deload week which will allow you to recover.) If you are an advance lifter and you are looking for strength gains I completely recommend the Wendler’s 5/3/1 for strength gains. If your not sure in how to program assistance exercises in the program then you can find someone to help youImage