How Chipotle can Change the Course of your Life

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So Chipotle…

For those of you who don’t know, Chipotle is a tex-med burrito chain restaurant.

You can choose several different kinds of meat such as chicken, beef, carnitas, barbecue (my personal favorite) to mix and match with several different options of veggies.

Sounds healthy right?

Truth is…, it can be.

But it can also be very unhealthy as well.

Along with the meat and veggies that I always preach for losing fat and obtaining that beach body, it does also have options that are slightly less desirable for flat abs. Options such as sour cream, cheese, and those tasty chips that are perfectly salted with an added squeeze of fresh lime juice (you can tell these can be my guilty pleasure at times). Even those scoops of guac can put you over the edge if you are not careful.

The reason I say this is because I am using chipotle burritos as a metaphor for our mindset.

You could order a burrito with sour cream, extra cheese, a bag of those tasty chips and a large soda with a brownie. We will peg the caloric estimate at around 2500-3000.

OR, you could nix the tortilla in favor of a bowl, get extra protein, avoid the rice and load up on the veggies without succumbing to the dairy toppings or excessive sides such as the chips. Oh, and get a water instead. This will be closer to 500-600 calories of a solid protein source and nutrient-rich vegetables.

So where am I going with this?

You could fuel yourself with crap and experience short-term pleasure and inevitable frustration.

On the other hand, you can give your body the nutrition it needs and set yourself up for long-term success and feel good about the progressive decision that you made.

We are all presented with the same opportunity, same amount of time today, and, in this case, the same options to create our burrito. However, the choices that we make are ultimately what separates those who are successful from those who accept mediocrity.

Don’t be mediocre.

Make a healthy burrito.




Words of Wisdom from the Cherokee Indians

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An old Cherokee is teaching his grandson about life.wolves

“A fight is going on inside me,” he said to the boy.

“It’s a terrible fight and it’s between two wolves. One is evil-he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”


He continued, “the other is good-he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you-and inside every other person, too.”


The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”


The old Cherokee simply replied, “The one you feed.”

Make it a Must!; How Dog Food Will Help You Achieve Your Goals

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I just have some quick thoughts on achieving goals and motivation.


They are as follows…


Many of us always preach how we really should do this or that or whatever. We also like to say that we could.


But how many of us actually say I MUST!


I’ll give you a hint; count the number of people who have hit their goal or done what they say they are going to do.


For some this is a morals/belief issue. For example, if someone says they are going to do something, you can take it to the bank that they will.


For them, word = bond. Think of the the ‘secret handshake’ you did as kids where you sealed every promise by hacking up a spit ball onto your hand before clapping it together with your buddy.


Sorry mom.


This ensured the deed would be done.


For most of us, promises aside, it becomes hard to make the time to follow through on the hamburger you agreed to with your closest friend.


So how do we achieve any kind of goal, then?


By making our ‘shoulds’ and ‘coulds,’ a must!


Tony Robbins, renowned motivational speaker, gives a good example of this. It’s called the Alpo diet.


The premise is that you invite a dozen friends to your house and tell them by the end of the month that you will lose 10 pounds. If you don’t, tell them you will eat a can of Alpo in front of them.


NOTE: Alpo is a can of dog food. Not the dry bits, but nasty, smelly animal parts sealed in a can. Enjoy that thought.


This presents an unfortunate reality in goal setting, albeit, effective.


People rarely improve because of the pleasure of the goal; instead it is the pain of the consequences of not achieving it that serves as the best motivator.


So if you want to hit your goal, and quick, find your can of Alpo dog food and tell your friends. I would put down money that you hit it (not really; I’m not that generous)!


Find your ‘must!’




The 6 Week Survival Strength Program

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So last week I posted an article detailing the physical attributes that I thought would be necessary in a post-apocalyptic world; specifically a zombie apocalypse. I also said I would create a workout program designed to help you survive and thrive in that particular sticky situation.

Here it is… Enjoy, and let me know what you think!


The Survival Strength Program:

This is intended to be performed 3 days out of the week. I’d recommend a Monday, Wednesday, Friday split. Ensure you are resting adequately on the days off as the recovery is ALWAYS the key! Repeat this for 4-6 weeks and you will surely survive the end of days. Best of Luck!

Pull-ups 3×18-20
Body weight squats 3×40 (slow and controlled)
Hanging leg raises 3×30 (slow and controlled)
Sandbag (or other awkward object) carries x 10 total minutes*
*yes you can take breaks during this. Just keep them small.

4-6x200m sprints
Push-ups 3×35 (slow and controlled)

8 sets
Farmer Carries x 40 steps @ heaviest possible weight
10 weighted squats

Pull-ups 3×18-20

*Understand the numbers above are arrival points. If you cannot hit these numbers now, be smart and scale down. No injuries please. You would surely die in an apocalypse with a broken leg.

Survival Strong; Practical Fitness for the End of Times

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zombie apocalypse

So, say the world ends tomorrow.


I don’t really care what that would mean, but for pop culture’s sake let’s say it was due to a virus that caused us all to have our human characteristics to leave us.


Everything that makes us human. Our thoughts. Our emotions. Our curious nature to want to learn ‘why?,’ gone.


Let’s say it all disappears and is replaced with just our carnal survival instincts.


Eat, or be eaten.


In short, let’s say zombie apocalypse, not unlike the Walking Dead series that I just now started to watch with my fiancée.


I realize that this was popular about 2-3 years ago, but I don’t like waiting for new episodes to come out, mainly because I usually don’t have the time to watch them when they debut.


I’m selfish. I like watching them on my own time.


Therefore, Netflix.


Anyway, I digress.


What would we do?


I’d like to say that I would be a survivalist; that I would know how to make fire by rubbing two sticks together or creating a bow out of twisted animal connective tissue and an old yew limb.


But I don’t….




Something I do bring to the table, however, is that I would be hard to catch.


I could outmaneuver the slow guy of the group, thus avoiding being eaten myself.


Again, Im selfish.


Also, there would be no issue carrying my weight around. In fact, I’m sure that there would be that one person who’s stuff I would have to carry because he is too out of shape to do it himself (or herself).


So, I have decided to be a little generous today and share, what I think, survival fitness consists of:


  1. Speed is your ally.


If it came down to a footrace, like escaping a horde of flesh-eating zombies, you will win.


I can’t imagine cardio being in the wheelhouse of the rotting dead.


The lungs and heart need to be in good shape for this and I just can’t imagine rotting, maggot-filled flesh being able to keep up with a healthy individual.


Something else that would be beneficial for you to outrun… other humans.


If there is a bag of guns lying in the middle of the road (as there is in TV show), I’m fairly confident I will have a distinct advantage over a non-athletic individual.


But that is just a hunch.


Also, metaphorically speaking, if I am being chased, I only care about outrunning the slowest individual.


I feel my odds are decent here, especially since only 10 percent of the population regularly exercises.


In short, speed wins.


  1. Busting out a few pull-ups


In English, you can climb.


Again, I’d like to think zombies would have trouble scaling a tree. Rotting muscle doesn’t really do very well in any physically demanding capacity, much less hoisting your own bodyweight around.


If you can scurry up a tree, or building, or wall, or whatever, Id say your chances of survival dramatically increase.


  1. Carrying odd objects


You will have to carry supplies with you.


If you are lucky you have a durable backpack to aid you.


If you are REALLY lucky, you have a car, but even that will run out of fuel sooner or later.


At some point you will have to carry some weight around with you.


My guess is that not everything will be nice and symmetrical with textured grips to easily hold on to.


Again, lucky you.


More than likely, you will have a water jug or gas can in one hand, a trash bag slung over your shoulder of pillaged canned food in the other, and your gear in some kind of pack on your back.


And you will have to walk.


A lot.


Being strong enough to carry weight around and a decent grip will be a useful attribute in your end-of-the-world days.


Also, more than likely there will be that one guy (or girl) in the group not pulling their own weight, making everyone else carry their load.


No one wants to be that guy.


Don’t be that guy.


So when the end of times arrives, be prepared.


Don’t be the guy everyone hates because you decided to be lazy before the world ended.


Instead, work on bodyweight efficiency, sprint a bit and carry weird things for long distances.


Be the guy everyone turns to for getting stuff done.


Be that guy.


For a program you can follow along with to achieve “end of the world fitness”, subscribe to my email list. I will be sending out a program within the week to those currently on my list.



Something I’ve Noticed About Pokemon Go…

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Disclaimer: Before I begin this article I would like to say that I thoroughly enjoyed the Pokemon craze when I was young. I’m sure this game is incredibly fun and addicting, which is the whole reason I refuse to download it. I know I would get too sucked into it and waste a lot of time.

Onto the article:


So I had to laugh at society the other day.


And Ill lead it off by saying it had to do with a certain new cell phone game that has been re-incarnated from the 90’s.




Pokemon Go!


My first real-life encounter (by this I mean other than everyone hyping it on facebook), was this past Sunday.


I decided to take a walk in the park to clear my head and have some time to mull over a few pressing thoughts.


However, I couldn’t help but notice the amount of people (read: EVERYONE) looking at their phones.


And by that I realize that everyone in the year 2016 over the age of 8 has a cell phone now.


I get that.


But im talking about the way in which people were using them.


Most of the time it is head down, shoulders hunched and thumbs running at hyperspeed, which, to me, usually indicate text messaging.


Side note: That is terrible posture, by the way, and we will pay for it when we hit our late 50’s. Talking to you, fellow millennials.


This time, everyone was using it like a magnifying glass, slowly scanning every available bit of real estate as if they lost a wedding ring.


One even ran into me from behind.


Apparantly he was ‘trying to catch a Pidgey’ that had landed on my shoulder.




Texting was bad enough. I’d hate to think of the traffic statistics in the upcoming few months. Weeks even.


An underlying thought hit me, not unlike the aforementioned pedestrian trying to catch a virtual reality bird perched on my shoulder.


We waste A LOT of freakin’ time!!


Like. A LOT!!!!


I’m not excluding myself from this statement.


But seriously!


And it wouldn’t be so bad if we didn’t have so many excuses that came along with it.


We complain so much these days about not having near enough time to even wipe after we use the pot, and yet here I find roughly 20-30 adults (over the age of 18) trying to catch mythical monsters with their smart phones.


This reminds me of a common theme within the fitness industry.


Many past, and even current, clients of mine have this same excuse.


“I just don’t have enough time to (fill in the blank).”


I have kids (little monsters), the dog took too long doing his business, my hamster needs a new wheel, I’m too tired, blah, blah…the list goes on.


We just (seemingly) don’t have enough time for the important things in our lives that will yield results.


But apparently we have time to drive around town looking for a freaking electric mouse that doesn’t even exist!


Think about it.


Weird right?


Here is the ultimate conclusion, and I will admit this isn’t an original thought:


We make time for the things that we deem important.




If we really want to do something, time will miraculously appear.


As a trainer, I understand how this works and I instantly know, within 5-10 minutes of meeting a person, whether or not they will succeed.


I have been proven wrong before, however my predictions have been right about 90 percent of the time.


Others will know too. Body language says a lot more than words.


So, the next time you wonder why you are not seeing the results you would like, or even fitness aside; the next time you THINK you want something, look at how you spend your time.


Are you putting in the work towards your goal?


Or are you on the bandwagon of the latest cell phone games?


If you enjoyed reading, it would mean a lot if you shared this with someone who needs to read it. Thanks!


What Fitness is NOT

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We think know a lot about what fitness is.




Or do we just think we know a lot about fitness?


To answer this as best I can, I have come up with a list as to what it is not.


Will this define it for us? No. Not really, anyway.


But it will lead us in the right direction and help to clear the air of how we, as humans, should look at health and fitness, as opposed to what the media and others want us to believe.


So here we go:


Fitness is not a number on the scale.


Fitness is not your waist size.


Fitness is not a comparison of you or the computer-enhanced model on the cover with big knockers.


Fitness is not how big your bicep size is or how much you can curl when the ladies are looking.


Fitness is not how well defined your abs (or lack-there-of) are.


Fitness is not punishing yourself after eating a doughnut hole while on a diet by doing 2 hours of treadmill cardio.


Fitness is not ‘how much can you bench?’


Fitness is not refusing to eat.


Fitness is not throwing up in the toilet after eating.


Fitness is not the latest diet trend that will guarantee you abs by only eating watermelon.


Fitness is not a size zero dress. Or one. Or two. Or really any number.


Fitness is not defined solely on your body fat percentage.


Fitness is not cardio over weight training or vice-versa.


Fitness is not fitting into the same swimsuit you wore when you were in college or high school.


Fitness is not shaming yourself every time you look in the mirror.


Fitness is not a workout because you feel you will get fat (or are fat) if you don’t exercise today. Or tomorrow.


Fitness is not a punishment.


Fitness is not a certain body type.


Fitness is not a magic pill you can take.


Fitness is not an overnight remedy.


Fitness is not a new gadget on the television that you saw at 2 a.m. in the morning while your were watching re-runs of your favorite TV show.


Really, the list could go on.


Here is my opinion on what fitness is for those who care:


Fitness is process, ideally life-long, that is undertaken by an individual with an ultimate goal in mind to become a better/healthier person. This process, unique to the individual, is well researched, has been done and can be repeated over and over, is safe, and is considered enjoyable by that individual.


Of course there is room for individualization based on goals, but that is where you find someone who has more knowledge on the subject and can help you get there.


Outside of that, in my own humble opinion, there really are not limitations on what your idea of fitness can be.


The only thing I want to emphasize with the above list is that culture today looks for the quick fix to an ‘ideal image’ as opposed to becoming truly healthy.


The quick fix isn’t always the best, as I hope you can derive from above.


In fact, rarely have I EVER seen anything worthwhile that can be done overnight.


And there is no ‘ideal image.’


Perception is reality.


What we believe and perceive to be true creates our idea of image, which happens to be unique from person to person.


Whatever your ideal self is, just make sure it can be achieved in a healthy and safe manner, and do not become discouraged when you do not see the results you want when you wake up tomorrow morning.


If it cannot happen safely, it probably shouldn’t be your idea of fitness.


Embrace the process. Keep the long-term mentality. Results will come.







Lessons I Learned from Grey’s Anatomy

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Season 12 of Grey’s Anatomy is now on Netflix.


Know what that means?




Every girl from high school to the mothers of said girls will be glued to the screen until the entire season is binged watched, or until the half-gallon of strawberry ice cream they are undoubtedly sharing is demolished.


Or both.


Most likely both.


Personally I have fallen victim to this phenomenon myself, as my fiancé really seems to enjoy this show.


I won’t go into how much I dislike the show as I feel that will make it seem like I secretly enjoy watching it.


But I do admit that I have seen a few with my better half and I have learned a few things from it outside of the vast array of medical terminology, and I have listed it below.


  1. There are sooooo many physical ailments that can go wrong with us.


I can be a bit of a hypochondriac so this one is a bit disturbing.


However, most of them are preventable, provided we maintain our health as much as we can.




  1. I hate drama. I really do.


Hated it in high school.


Hate it now.


Probably will hate it tomorrow.


And oh, by the way,… do people actually act like this in hospitals?? If so I don’t want to know. I’d rather not know if these people are the ones responsible for my health.


  1. We can take a lot more precautions than we do in order to maintain the best health we possibly can.


This is the one that will cause the most argument.


However, many humans suffer from VERY preventable diseases. Things like diabetes, tobacco related illness, obesity. The list goes on.


Easy solution: Drop the twinkies, stop puffing on the cigs and add lean meats and veggies. Do a couple push-ups. It really is that simple.


  1. We are vastly uneducated about how, exactly to take care of ourselves.


This is all too evident if you stay up past 10 p.m. and watch the infomercials.


Too many ‘lose weight fast’ pills, abdominal ‘belly blasters’ and excessive treadmill-like configurations; half of which probably don’t get used any more than a week or two before it goes to storage forever.


We have doctors to help us when thing do in fact go wrong, however they need help.


There is no such thing as a miracle pill or miracle procedure that will fix all of our problems.


Most of the things they are able to do, unless it is some kind of infection, is merely help relieve our symptoms.


Im not saying that we don’t need doctors. We do.


And they have an incredible amount of knowledge in their field that we need in society.


However, in my field, I try to help keep people from eventually needing to see the doctor (along with turning them into super humans).


Want to know how to really become healthy? See the Last few lines of number 3.


Don’t want to look up?


Fine, Ill list them below.


Eat lean meat and veggies. Move more. Boom. Fitness.


Hope this helps.

A Product of Our Environment; The Gym You Pick Matters!

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Many of us have heard of the old cliché that tells us we are the product of our environment. However, did we ever stop to think about this tasty little morsel of wisdom when we decide to drop a few lb’s and join a gym?


My guess is most likely not.


Whether we like to admit it or not, we are the product of the five people we associate the closest gym


These people essentially get to decide how successful you are without even actively realizing it.

With that being said, think of your five closest people (or animals for you cat lovers).


Are they the kind of successful, hard-working and honest individuals that you admire?


Maybe they are someone who started their own business built their dream house and has their life together?


Or was he/she the funny guy/gal in English class that spent his time seeing how many spit balls he (or she) can get to stick on the white board before the teacher noticed?


I think you get the picture now.


The same holds true for gym culture as it relates to our fitness goals.


If you want to lose weight, get jacked and tan, or lift a house then you need to pick a gym with the right community that fits your goals.


For example, if power lifting is your goal and you want to be able to throw a Toyota Prius 40 yards down the road, then maybe you shouldn’t be doing water aerobics at the local recreation center with the group of chatty elderly women.


The gym you pick to sign up for will ultimately decide your fate.




Think about it in a little more vindictive way:


Did you know that there are literally gyms out there that base their business model on you not showing up?




The overhead has to be met and the cost of membership (usually on a rolling monthly basis) is so low that in order to meet expenses, a massive number of members must be signed up.


Often this number is far beyond the total capacity of the building set by the fire marshal.


In other words, in order for the gym to stay open, it must dramatically oversell memberships EVERY MONTH in order to stay in business.


Get the picture yet?


These people literally want you to fail in your fitness goal so that they can continue to pad their pockets.


The sad thing is… it works.


Even though their total membership is well beyond gym capacity, the majority of the people that do actually sign up, never use the facility on a regular basis.


Most of the time they come for the first week and then let their membership expire for the remainder of their 6-month contract.


Ain’t nobody got time for that.


So how do you go about picking the right gym that will help to propel you to success?


Well, first ask that one fit friend that everyone has for his or her advice.


If that person goes to a gym with the above-mentioned business model (hint: membership is usually $40 or less per month), continue reading.


Go to Google.


Type in the search box, ‘local gym reviews.’


Local gyms are usually the best. They are start-ups from people who are [usually] passionate about fitness.


Commercial gyms just aren’t quite as good.


Read as many reviews as you can.


Visit 2-3 gyms and try it out. Most gyms have a small drop-in fee (usually around $25) or they just ask that you buy a shirt. (I would do the latter if it is an option; at least get SOMETHING out of it, even if you decide not to sign up at that gym).


NOTE: If they try and hard sell you on your first visit, I would see that as a red flag and maybe consider another option.




Make a decision. My preference is on gyms with a solid community where everyone knows everyone. This provides added accountability, which is crucial in long-term success.


And there you have it.


Ensure you don’t commit self-sabotage from the get-go by thinking that the gym where you begin your fitness journey does not matter.


In fact, it really is quite the opposite.


Follow the above advice to kick-start your fitness goals in the right direction.




From Writer’s Block to Goal Achievement

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Occasionally I have a case of writer’s block. As in, I have one right now. So, since that is the case I am going to write about whatever comes to my mind.


And at the moment, that happens to be moving. Yep. Moving.


Currently I am in the process of helping my better half move to the apartment where we will be staying for the next year once we get married.


Simply put, the experience has been nothing short of a nightmare.


Nothing is going as planned.


Everything in the apartment seems to be broken.


We were lied to about the time we were supposed to start moving stuff in.


Electrical and plumbing issues are more common than mosquitoes in Houston, Texas during the recent floods.


Not a single thing was cleaned. There were even crumbs on the stove from the last tenant.


And, to top it all off, management hasn’t done a thing to help.


For the past 4 days it has been difficult to concentrate on anything outside of getting people to do the job they signed up for. Weird.


However, I have not let that affect my goals and my lifestyle.


I am still consistently hitting my workouts as I find I am so much more productive when I do.


Mental clarity, focus and calm throughout the day are just a few of the listed benefits from consistent exercise that come to mind.


I am still keeping up with my eating, although I will say that I have had a drink or two for sanity. But in regards to fueling my body properly, I have still found ways to make it work amidst the chaos.


And, I have also not let this affect my working schedule.


Miraculously, I am still able to keep up with clients and am fully focused on them throughout the session.


The bottom line is this: Life happens. It is always going to throw some kind of twist at us that didn’t go as planned and forces us to rethink our life ambitions.


Don’t be that person that allows outside circumstance and unforeseen events dictate the course and direction of your life.


Instead, find ways to deal with the stress in a positive manner (maybe have a drink or two for those of you over 21), suck it up and be an adult about it, and continue forth towards your goals.


In the end you will look back on the experience and understand that it was at those trying times when it was the most important to stick to your goals.