Category: Uncategorized

30 Nov 2018

Wants Vs Needs

Over the last 15 years I have conducted hundreds of intake interviews as a drug and alcohol counselor as well as a gym owner for the last 7 years.  In both instances people are coming in to fix a problem they don’t have the answer to.   Men coming out of addiction often want help, but they want the help on their terms.  Many are not willing to do whatever it takes for as long as it takes.  Hate to break it to you, but people coming in to get fit and healthy are no different.  It more often than not goes something like this:

Client: “I want to lose 10-20lb, gain some strength, have more energy, and feel better about myself.”

Me: We can help you accomplish all of these goals, in fact here are a few stories of people here that were in the same position you are in and they have crushed these goals ect. ect.

Client: “I want to see if I like it or ok I will think about it.” -More often than not.


Hear me out.  There is nothing wrong with trying things first before investing financially.  I would too.  You need to ask yourself this question: Do I want to do something I enjoy or something that works?  The truth is this:  What works to change your body is uncomfortable.  It isn’t very “enjoyable”.  Progress in body change takes discipline and it takes months of temporary suffering.  It is hard-work.  That’s the truth.


The answer to your fitness needs:  Do what you need and put your trust in a gym that can get you there.  Ditch what you want to do, because doing what you want to do lead you through the doors without the physical change you were looking for.  It might take 6 months to a year to get where you want to be.  You have to be ok with that. There are not any easy roads or quick fixes to creating change.

15 Jul 2018


“We don’t have to be smarter than the rest; we have to be more disciplined than the rest.”

-Warren Buffet-


Everyone that work’s out is working out for a reason.  Whatever the reason may be they are all equally important.  One may exercise to get off medications to live longer and another may do it to look good.  Each are important to that individual.  Why is it that some people are successful and some fail repeatedly?  There are people out there on their deathbed do to bad eating habits and lifestyle choices they’ve made over their lifetime.  I have trained a few.  I trained a man that was bed ridden in his mid 40’s.  His wife wasn’t in much better shape.  There had to be 100 prescription bottles in their apartment I trained them in for about 6 months off and on.  Going in I knew it wouldn’t last, but I needed the money and I wanted to help.  I don’t know what happened to them both.  They realized they needed to do something, but for the man it was too late.  Without getting into the “why” people make bad choices debate, what we can look at is the lack of discipline throughout others lives.  Some are just born into unhealthy lifestyles, which is tragic, while others make bad choices and find themselves in a hole one day.  You don’t get fat in a day and you don’t end up on cholesterol medication overnight either.

If you find someone undisciplined in one area of their lives you can bet it is not the only place for lack of discipline.  On the contrary if you find some extremely disciplined you can bet their is carry over to other aspects of life.  Discipline is created overtime.  Over prolonged obedience in the right direction.  Good habits are developed over the course of small daily, right decisions that align with your definition of success.  Bad habits are no different.  If you are making bad choices it is not to late to stop and start making good ones.  We want change right away so when we try and it doesn’t happen right away we quit and go back to what we know best; self destruction.


A few tips to help create discipline:

1: Journal daily. Journal your successes and failures and write commitments to stay the course. A sort of self pep talk. Create daily, weekly, and monthly plans/goals.  Writing things out helps tremendously.  The most successful athletes I have seen are note takers.  I would have to say the same with people int he business world.

2. Read.  Read motivational books and books on character.  One must change their mind in order to change.

3. Hire accountability or join a supportive community heading down the path you want to pursue. We often become like those we surround ourselves with.   Run with the turkeys or soar with the eagles.

15 Jul 2018

5 Tips to help weight-loss

  1.  Fast and workout.  The best time to do this is in the morning on an empty stomach.  Your body will first go to the glucose from the most recent meals you have eaten, then what is stored in muscle cells, then your energy systems will go to stored fat.
  2. Quit being a weekend warrior.  You eat good and workout during the week, then you go out drinking and make bad choices eating.  Who eats good after drinking?  Good luck.  Think about the wasted calories you are consuming.  You want to be thin, but you would much rather sabotage what you did for 5 days during the week.
  3. Hire a trainer or join a gym where there is community.  Many who are already part of a gym still struggle.  Hire a trainer for some extra 1-1 training.  Hire a nutrition coach or someone for accountability and cut something out of your budget so you can “afford it.”
  4. Get 8 hours+ of sleep a night.  Your body recovers when you sleep.  In-adequate sleep leads to higher levels of cortisol, which in turn leads to more stored body fat.  Sleeping good all week and staying out all night Friday and Saturday? See # 2.
  5. Stop quitting and stop lying.  You join gyms and quit because it isn’t working.  You cannot afford it.  You don’t have time.  These are all excuses and lame ones at that.  99% of cancellations are because of not having time or money.  Sure there are some exceptions, but most are excuses to quit because the person was unwilling to commit to change and make the necessary sacrifices required to be successful.  Everyone has time and everyone can cut back on something in order to meet their desired goals.  Just be honest with yourself.  If you don’t have what it takes, just admit it to yourself and the trainer you hired or the gym you joined.
09 Jul 2018

30 Day Jump-Start Challenge

We are hosting a 30 Day Jump-Start Challenge January 12th.  This is a great opportunity to jump-start your fitness routine and create some new healthy habits.  The challenge consists of an in-body analysis before and after, 30 Day Paleo meal plan, ulimited classes, and accountability from our coaches.  Results come when you come consistently and when you begin to eat well!   Being in a group environment helps to keep you accountable and goals become more easily attainable when others are pursuing the same goals.

06 Apr 2018

6 Week Challenge Success Tips

A 6 Week Challenge is a great chunk of type to develop new healthy habits and to see some real change in your body.  Being apart of a group of people working towards the same goal is an invaluable tool to help people overcome obstacles that are hindering progress.  We have seen huge success from people that have stuck out the 6 Weeks and we have also seen people come 1 week and never come back again.  This is not unique to a 6 Week Challenge, but just health and fitness in general.  After witnessing success and failure I have  3 tips to help you reach your weight loss goals.

  1. Expectations.  Be in reality with where you are and how long it is going to take you to get where you want to go.  Count the cost before beginning.  This is going to be hard work and you need to be prepared for it.  You will  be sore and there are going to be days that you don’t want to come.  Expect this and be prepared to go against your feelings.
  2. Be consistent in diet and workout frequency.  If you eat well and workout consistently you will get results.  You cannot out train a bad diet.  There is no magic formula.  6 Week Challenges aren’t some magic fix to your problem.   This is a tool to help get you on track and it should be used as such.  6 Week Challenges offer structure and support to help you stay the course and continue after.  Don’t do 6 Weeks and quit or go back to Planet Fitness doing what you did before.  I have handfuls of clients that have done our 6 Week Challenge and gone back to their previous gym.  Guess what?  Most have come back or they aren’t working out at all.  I also have handfuls of clients that have continued with us and they are doing amazing.  This is a lifelong project.
  3. Make a list of goals and think about why you are doing it.  Be specific.  I have one guy that has just lost 20 lb and he told us he did this for his health so he could be around for his kids later in life. Find your WHY and you won’t quit!
11 Jan 2018

How do I eat healthy?

I am often told, “I just don’t know what to eat.  If I knew what to eat I would be able to do better,” or something along those lines by clients or potential clients that are struggling to eat “healthy”.  Fact is, everyone struggles to eat healthy.  Some are just more successful than others.  Why is that?  Are they more disciplined?  Possibly.  I would say they have an end to the means and they have learned over time that eating crap is counterproductive and over time it catches up with them. I know this from experience as I am now 37 and my metabolism has slowed down. What I used to be able to get away with or out train I can no longer do.

Discipline is learned overtime or created.  How does one resist temptation when a pizza is put in front of them and they are trying to lose weight?  They don’t eat it.  Then another temptation is put before them like candy and they say no to that and so on.  Overtime it gets easier to resist.  This is no different in the drug and alcohol recovery world.  An addict says no over and over again along with not placing themselves in front of temptation and overtime it gets easier.  I myself, being a former addict speak from experience.  Many people start diets and exercise programs and quit a few weeks or months in.  Why? It’s hard that’s why.  Changing old habits isn’t easy and developing new ones is just as hard.

Overcoming obstacles require one to have a goal or a WHY behind the action.  Figure out what this is and it will help create discipline in any area of life.  If you start exercise programs or diets in order just to exercise and diet because you should my guess is that this venture won’t last long.  If you exercise and diet in order to be healthy so you can live long enough to see your kids grow up, look more attractive, have more energy to play with your kids, reverse high cholesterol, or even to train for a competition you are more likely to succeed.

It is 2018 and everyone has the common knowledge that vegetables are good for you and Coca Cola, cookies, white bread, ect. are not.  Eating well requires work and lets face it, most of us are LAZY and don’t want to admit it.  Want to eat well?  Put in the effort by grocery shopping and preparing food. It is that simple.  That is a discipline that if you do it enough time it will become part of your weekly routine just like working out and doing other chores. You will get the hang of it over time. Just know that it will happen if you don’t quit.

26 Oct 2017

Weight-loss solution

I have done quite a few weight-loss challenges and I have had countless personal training clients that want to lose weight.  The initial consult usually goes something like this:  I have tried the such and such diet and it didn’t work.  I don’t know what to eat or how to eat good, I need someone to help teach me how to eat good.  I’m working out and eating good, but the weight is not coming off.  I have heard these very statements dozens upon dozens of times and the answers to all of them are the same. Nothing fancy or new, just plain and simple cold hard truth.

Here are some tips and truths we all need to hear:

  1. Drink more water, use smaller plates and portions, measure your food, get bad food out of the house, make your lunch and take it to work, eat more protein and veggies, weigh your food, get accountability, prepare your food, and exercise 5-7 days a week.  Are you doing these things on a regular basis?  People that are successful in their fitness practice these things.  People that struggle don’t.  Beyond a medical condition that is preventing progress, the answer is fairly simple, walking it out is not.   It is 2017, the problem isn’t lack of education.  There are dozens of diets and gyms.  It is fairly common knowledge that eating lean meats and veggies are good for you and McDonald’s is not.  What is your barrier?
  2. Our excuses/emotions are the barrier.  Small lies we tell ourselves grow into truths we gradually believe.  I see it happen all the time.  I have had people in tears telling me they need to lose weight and they are ready to commit and 1-3 months later they quit.  The email I receive usually tells me they don’t have time.  There was time before, now all the sudden there isn’t.  That is really just a way out. Everyone has time or we have convinced ourselves that we don’t have time until it becomes a false truth.  What happens?  Well, it’s hard and change is hard.  One has to make a commitment and confront the lies, excuses, and emotions that are preventing success.  I know I could improve in my CrossFit if I ran more.  I know I need to, but I don’t.  Why? I hate it and its hard.  I have told myself I don’t have time to go to the track or outside the gym and run 400m repeats.  I have gotten in the habit of speaking truth to myself internally. “That’s a lie, you have time you would just rather not do it cause it’s hard.”  I’m not that committed at the end of the day.  At the very least, I know the truth and I am living in reality.  I am fairly committed to fitness, but my unwillingness to do extra running is preventing me from taking my fitness to the next level.  At the very least, I am living in reality and I can’t lie to myself that I have done all that I can when it is time to test my fitness at a competition or in the CrossFit Open come February.
  3. Fitness is a marathon, not a sprint, but we should still sprint.  What I mean by this is having short term and long term goals however small or big they might be.  We need observable repeatable facts to see if we are making progress or if we need to switch some things up because we aren’t.  Setting realistic short term and long term fat loss goals help to keep you focused and give your workouts purpose.  Find a competition or a run and train for it. Visualizing success.  Eating right and working out regularly will become a habit if you stick with it.  There are always ups and downs along the way.  Day by day, hour by hour, make good choices and overtime it will pay off.  The daily grind will produce results if you stick with it.
09 Oct 2017

Pareto Principle In Sports

This principle (Pareto) can be applied to CrossFit training.  Roughly 20% of the exercises and habits have 80% of the impact and the athlete should not focus so much on varied training.  This is a good time to think about your GOAT (weaknesses).  This does not mean that eating good or going to the gym are not important, they are just not as important as other key daily activities.


What are the essential 20% of the things in life that will impact your goals? Focus on those things.  Faith, marriage, and fitness for example.  Cut out those things that do not contribute to the person you want to become.  What can you cut back on or completely get rid of that will help you be more productive?  We all procrastinate and we all get distracted by useless daily activities.  How much time do we spend on Instagram, Facebook, surfing the web, or watching television?  Not that these are pure evil, but from personal experience these activities don’t make me a better person.  I would argue that they significantly affect faith, marriage, fitness, and work more so than adding any value to ones life.  No, do not completely stop doing these things, but I imagine we all could cut back on some and be more productive on a daily basis.


19 Sep 2017

Commitment To Fitness

What is the first thing that comes to mind when you hear the word commitment?  For me the first thing that comes to mind is marriage, the greatest earthly commitment in my eyes.  On the wedding day the 2 people getting married commit to love and serve one another through sickness and health till death do us part.  Why is staying committed to stuff so hard?  Well for one we are naturally selfish and self preserving.  When things get hard we look for a way out, instead of working through things.  There isn’t a marriage out there that hasn’t had its trials.  This isn’t about your marriage, but this analogy serves well to commitment.  Staying committed to something shows strong character. Character isn’t built overnight.

CrossFit has literally changed the lives of thousands of people.  No really.  Drug addicts, people with eating disorders, social anxiety disorders, ect. have made drastic life changes through CrossFit.  This isn’t unique to CrossFit by any means.  I have done three 6 Weeks Challenges here at our gym.  I have had numerous women cry telling me why they want to lose weight. I even had a few men tell me it was life and death and they had to make a change.  None of them are here anymore.  Some paid $250 and never showed up!  How is it that something is so important one day, to the point of life and death, and a few weeks later you quit?  I may not have a clear cut answer but here are a few ideas and how we can overcome being uncommitted.

We want a quick fix. I am not exempt. Most Americans want it our way right away like Burger King.  Women have told my wife to her face that they want to look like her.  Well guess what? She has worked out 2-3x a day over the past 5 years and eaten well after we had our son Jude.  That’s commitment.  Years of it. Nobody wants to hear that.  They want a 6 Week Fix and if they don’t see drastic life change most quit.  Look, quick fixes are a facade.  There is no such thing.  Even if results come fast and you quit, 6 weeks later you are back right where you started.  I went through a year long drug program back in 2005.  Guys would come in fresh off the crack pipe, alcohol binges, and often time going through heroin withdrawals.  Literally life and death.  Lengthy prison sentences hanging over their head. Family a wreck.  Some would get sober for a week and leave. Some would literally make it 3-6 months and leave. 90% of the time or so I would see them back at Wheeler Mission, on the street, or hear they died or were in prison.   There are a lot of guys that made it a year.  What was different about them.  I tell you why.  They knew it was a year program and made the commitment to stay a year no matter how hard things got.  Fitness is hard and takes long-term commitment.  It isn’t drug program hard, but it’s hard.  There are emotions ties to food and exercise.  It’s not lollipops and rainbows for a lot of people.  It is a grind even for the most committed from the time the alarm goes off.

How can we overcome being uncommitted?  Here are a few tips to help you be successful.  I’m preaching to myself.

  1.  Know your WHY and write it down.  Sounds corny, but it is important.  A small percentage of us just enjoy CrossFit and for the rest it’s not so easy to make it in without a specific goal attached.  Goals are important for all of us.  They give a purpose to the grind.  I would argue that CrossFit is the best, yet hardest program out there that tests your physical and mental prowess.
  2. Fail to plan, plan to fail.  You have to settle into routine and make it a habit.  Sure life gets in the way and our routine gets messed up.  That’s why you have your big WHY to fall back on.  Plan to make it so many times a week or plan to meet a friend at the gym.  Have your gym bag in the car or even a spare bag with clothes so you don’t have an excuse if you forget stuff.
  3.  Make it a priority.  The first thing to go on most peoples budget is the gym membership.  I hear sob stories of how much people need to lose weight and months later they cannot afford it or don’t have time.  These are excuses made up in their heads and began to believe them in order to justify quitting their goals they originally came in for.  I’m friends with most member s on Facebook.  I see the concerts, drinking, Colt’s games, vacations, and restaurant pictures.  Money and time is rarely the issue. Commitment and priority is.  In order to be successful at any task we have to stop lying to ourselves and kill our excuses.
14 Sep 2017

How to approach CrossFit and why it matters

I have been working out religiously since I was 13 years old.  My motivation wasn’t the greatest, but it worked.  I got into a fight I didn’t want to be in and got hit quite a few times.  I could barely open my jaw and I had a black eye.  I never wanted to feel that way again.  In gym class a guy that lived down the street took his shirt off in the locker room before gym class and I took notice.  I asked him how he got like he did.  He was built.  He told me he did push ups, pull ups, and sit ups every night. He told me to come over and he would show me.  Shortly after that I was doing it on my own daily.  My goal was to not get beat up again. Long story short I never did and I got in over a dozen fights as a teen.  Not cause I was particularly good at fighting, but because I was in better shape than everyone I got in a fight with.  I never picked a fight in my life. If someone messed with my friends or wanted to fight I was up for it.

This isn’t about me being a good fighter, because I am not.  It’s about finding motivation as to what you want to accomplish.  My push ups, pull ups, and sit ups turned into joining a gym and using exercise to help me be a better baseball player.  I witnessed guys in weight training that performed leaps and bound better than guys that didn’t.  Sure some guys are naturally talented, but teens that can squat 400lb and power clean 250-275 can make up for natural ability by being strong, quick, and powerful.

Approaching CrossFit with the mentality as an athlete vs. just coming in for exercise will keep you in it for the long haul.  Athletes have ups and downs.  I remember going 0-18 one summer in baseball and I remember striking out 3 times looking in one game.  Those were down times.  The good times outweigh the bad.  In between slumps as a baseball player there were countless hours of batting practice with an instructor and workouts with a trainer.  The same has gone for me in CrossFit.  CrossFit is a sport, it is not just an exercise program as it started out to be.  Training for competitions and winning some and losing some.  Last year I tried as hard as I could to make it to the games in the 35-39 year old bracket and fell short by 69 spots.  I was extremely pleased with the results. I was honestly glad it was over with.  I had 2 goals.  One was to beat my old business partner by large margins (not too proud of this one, but it worked) and to qualify for regionals in my age bracket.  I accomplished both.  If I didn’t have those 2 goals and a support system around me I would have quit.  CrossFit workouts are hard!  Having a goal gave my workouts purpose.  When I wanted to quit my goal was right there to remind me not to.  Sounds corny, but it’s really the only reason I worked as hard as I did.

Consider yourself an athlete even if you don’t feel like one.  Approach your time in the gym with a goal and purpose.  In the fitness industry it is called the big WHY.   You have a goal, but WHY specifically?  I want to lose weight.  That’s general.  Why do you want to lose weight?  Answer your WHY.  Well because I want to have more energy, I want my husband to think I am attractive, and I want others to notice.  You can live off of reasons like that.  Just coming in to lose weight is boring.  Athletes train for something.  Exercisers exercise.  Train for something.