Things I've Learned

I originally wrote this blog in January. Somehow I forgot about it and it's been sitting alone in a word document, until now.

This past year I have learned a lot. I think it is really interesting to sit back and think about the biggest things you have learned in the past 365 days. A year seems to fly by, but it amazes me how much knowledge one can gain and experiences one can have. Here are a few of the things I've learned off the top of my head:

-You have to take chances (even if they make you uncomfortable).
Send that email, go to that seminar, take the hard classes, do what others say can't be done. If you never try you'll never know what could have been. I have taken more chances this year than ever and had more success than ever. Coincidence? I think not.

-READ, READ, READ.
I have read more books this year than in my entire life. I have learned a ton more about training, nutrition, business, psychology, writing, etc. Here are a few of my favorite authors from the past year

Rippetoe, Remedios, Thibadeau, Berardi, Schuler, Forsythe, Tate, Ferruggia, Covey, Carengie, Nate Green, Ferris, Venuto and Waterbury just to name a few.

-Biotest Spike is addictive. Best energy/focus drink on the market. It would freaking kill Redbull in a fight.

-My EliteFTS shirt appears to say "clitoris" to a client of mine. He was serious.



And I didn't learn this, this year. But It still always applies. Don't forget the basics in life.

-With training: bench, squat, deadlift. Progressive overload.

-With nutrition: Calories in vs. Calories out. Protein, Carbs and Fat (and somtimes Spike). Pre-Peri-Post Workout nutrition.

-With relationships: Open your girlfriend's/fiance's/wife's car door. Call when you say you will. Be on time. Be honest. Give back. Be a man (or woman) of your word.

-PAY IT FORWARD

What are some big things you've learned this year? Let me know in the comments down below.

"Big Brown Truck Pull"

Shawn and I are putting together a team for “Big Brown Truck Pull” . This event is to raise money for “Special Olympics Kentucky”. More than 20 teams are expected to compete and we have heard Paducah Police, Paducah Fire Dept and USEC are competing, just to name a few. The event winner is the team that can pull a 18-wheeler UPS truck 12 feet with the fastest time. There are men’s, women’s and co-ed team divisions. It will take place August 22nd on Broadway during the Downtown After Dinner Festival.

This Friday Shawn and I will be interviewed by a few Bristol Broadcasting local radio stations to hype up the event. We have yet to decide how we want to set our teams up. Each team has 15 members. The main hype is that we are challenging ALL the men’s teams that we can’t be beat.

We have 2 options for our team set up:

Option A. Set a team up with us and our strongest men, women and athlete clients. We would compete in the men’s division and challenge all the men’s teams we can’t be beat (using a Co-Ed team with ages ranging from preteens to sixties).

Or

Option B. Set a team up with us and 4 other strongmen competitors we train with. Again, we would be challenging the men’s division. (This time it would only be us 6 vs. men’s teams of 15).

We are still unsure of our team set up but I can guarantee it will be a good time. It is also for a great cause!

So, what team set up do you think is best? Please let me know in the comments down below!

Think About This...

Won't Back Down

I was driving home one evening and the song “Won’t Back Down” by Tom Petty came over the radio. This isn’t the first time I’ve heard the song by any means. I have been listening to Tom Petty since I can remember. Both my mom and dad used to rock out to some Tom Petty back in the day…and my dad still does.

The funny thing about it was tonight was the first time I have actually “heard” the song. Sure I have listened to it many times and liked the catchy sound. But tonight I “heard” the song. I listened to the song line by line, lyric by lyric. Something clicked inside of me while deciphering the lyrics. If more people approached their day to day life with this motto a lot of people would be better off.

I have lived by the message of this song from as long as I can remember. From the first time I was told I couldn’t do something to standing up for something I knew it was right. I hope everyone clicks the link below and listens to this song. Don’t just listen to it though…shut your eyes and hear the song. After it is over sit for a few minutes and think about the song and how the lyrics affect you.



Everyone will feel different and have different reactions, feelings and emotions. Some may want to sit down and right some goals out. Some may rethink some small things in life. Some may make life changing decisions.

Is there something you have wanted to do but been afraid of failing?

What if you took the attitude that you won’t back down? You won’t let anything stand in your way of reaching that goal. You can’t fail. Failure isn’t an option. You may get knocked back but you will come back smarter and even more determined.

Have you wanted to improve your health?

Have you wanted to lose weight?

Have you wanted to gain muscle?

Have you wanted to feel younger?

Have you wanted to make more money?

Have you wanted to pursue your passion?

Have you wanted to change professions?

Have you wanted to get out of a bad relationship/friendship?

Have you wanted to travel more?

And the list goes on…

Stop listening to others. They just drag you down. Do what 1% of the population does. Go after what you really want and don’t back down. Make it happen. You are the only person that stands in the way of you and reaching what you want. It won’t happen over night, it won’t be easy and you will get knocked back.

But think how damn great it will feel when you finally reach what your goal. Whether it is big or small, it doesn’t matter. You have proven to yourself and others that you can do anything you put your mind to. When you realize this it will open your mind up to a whole new world of opportunity.

From Rage Against the Machine:

“It has to start somewhere
It has to start sometime
What better place than here
What better time than now”

Motivational Kick In The Ass #3

Photo: Client Kelly Atnip deadlifting more than a lot of guys I know, while I coach in the background.


"When I was in Ireland earlier this year, an 18-year-old guy come up to me and asked if I minded showing him the proper technique for a cable crossover. I just asked him how much he benched, and he replied with "85kg" (187 pounds and he weighed about 200).

Doing cable crossovers at that point is roughly the equivalent of preparing for the SAT with a coloring book." -Eric Cressey

The Balancing Act

Early this morning I got out of bed, went through my normal routine and started training clients at 7. I worked back to back until 11 and then it was time to train. I hit it hard today with some push press, standing military, chins, curls and prowler sprints. Finished up with a post workout shake and now typing this blog before heading back to train more clients. I’ve had 2 meals (chocolate peanut butter shake from Precision Nutrition and cottage cheese and blueberries) and I trained my ass off. Is everyday so exact and strict?

Not at all. I eat on track about 90% of the time or better. I never miss a schedule workout. Is my life boring and am I the stereotypical meathead carrying his gallon jug of water around? Hell No. This past weekend I spent at Kentucky Lake with my fiancé. Not to bore you to death with details my groceries I packed included:

Greek Yogurt
Granola
Protein Powder
Protein Bars
Turkey
Whole Wheat Bread
Bananas
Natural Peanut Butter
Eggs
2% Cheese
Miller Lite

Friday night we watched fireworks from the boat, swam a little and had a great time. Eating was normal (healthy some may call it). Saturday we (actually my fiancé) fixed omelets and we packed a cooler full of the foods from the list above. We also packed plenty of beer. We tied up boats with some out of town friends and drank and had a blast all day long. On to Sunday, I had a protein bar for breakfast. I wanted to keep it light because we where heading to Belew’s dairy bar for some great food for lunch. For lunch I had a double cheeseburger and onion rings followed up with some ice cream. We relaxed most of the day; I fished a bit and took it easy. For dinner we ordered pizza before heading back to town.

So what was the purpose of this besides telling you my every waking moment of the weekend (not really the purpose FYI)? To show you it is about balance. Is every weekend that relaxed for me? No. It was a holiday. I took a break. My break looked a hell of a lot better than most people eat. I didn’t count anything all weekend. Did my muscle atrophy since I didn’t count my protein? No, I felt great in the gym today. Will I keep my abs with all the beer and shit food? Well I threw in a couple extra prowler sprints and I’m keeping my calories low today and tomorrow, so probably not. This journey is just that, a journey. A day here or there isn’t going to make you lose all your hard earned muscle gains or gain back all the fat you’ve lost. The only exception to this is physique competitors or competitive athletes in season. Then they need to keep their shit together. If you don’t fall into that category then don’t fall into the trap of all or none. Live a little in moderation. Enjoy life, and drink a cold one for me.

Off Season Soccer Strength

No blog post today. Instead check out my article running on EliteFTS today:

Off Season Soccer Strength