4/18 ” Karma’s a b@!$*”

4/18  today we’ll do some traditional tabatas (20/10″s)

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

Who’s to Blame!!!

Most average people detest taking responsibility.

They dread the thought that, perhaps, on
some level they may actually be the creators
of their circumstances.

That they… in fact, may NOT be victims!
(what a dreadful thought!)

Mature individuals LOVE taking responsibility.

They take comfort in the fact that whatever
their current situation looks like, they have
played a BIG part in creating it.

Good or bad.

Mature people LOVE the idea that, with their
hands placed firmly on the steering wheel of
their life, that they can decide to move closer
to their goals or away from them.

This was a weird week for me at Optimal Performance.

I have been a bit “absent” for the past few
months due to the mental overload of school,

being injured , and expecting my 1^st son.

Upon my mental and emotional “return” to training
my sports and fitness clients, I noticed something
that I didn’t like…

EVERYONE was slacking! — People here at the express class are complaining about exercises trying to get me to change or replace, so it can be easier for them. Somehow or another I have been slacking also cause for a while I would just tell them OK!!!! Just do XYZ and that’s wrong on my part…

Some people I noticed were showing up, but only giving a 1/2
effort…. that too is my FAULT. Lack of communication is what I say to that. For not explaining to them that going through the motions is not going to get them where they want to be.

At first, I wanted to blame them for being pus*ies
and treating the workouts like washing their butts.

THEN I realized… it’s ALL MY fault!

I am to blame for creating the disgusting situation
I perceived all around me!

So, What did I do?

Manned Up!

I took full responsibility for the lack of results,
firmly grabbed hold of my bullwhip…

I gave myself a few good lashings and proceeded to
rain down terror on any and everyone that stood
between me and the high intensity environment that
we have worked so hard to establish at my gym.

Things are almost back to normal again.

Where are you making excuses in your life?

What are YOU blaming for the dysfunction you’re
experiencing?

Is it the economy’s fault?

Is it the governments fault?

Is it your children or spouse’s fault?

Is it because of the color of your skin?

Here’s what I think… It’s YOUR fault!

4/12 ” OK who pissed off Lou!!”

“OK Who Pissed off Lou”

As of recently I realized that people were possibly not pushing themselves as hard as they should… to answer the question I pissed at everyone and now we’ll step the workouts up a notch to that dreaded uncomfortable zone…..

Here goes:

Rotary DL’s w/ Barbell x 10 ea

Step up + curl-> press x 10 ea. leg

Burpbeesx 10

KB DL-> HP x10

Rot Slamsx 20

Seal Jacks x20

Jump rope x50 skips

DO THIS FOR  3RDS have fun

4/7 ” Tribute to the Terminator”

4/7 ” Tribute to the Terminator”

Well this morning I woke up and saw the Origianl terminator was on TV…started watching it and realized ” Oh Snap Im going to be late” gotta run…hence the Terminator workout….

                                                         

 Circuit 1)      Floor Press x 5/5/3/3/2

                          Plank+ shldr Touch x 10 touch’s

                          front+ side raise x 8 ea.

 Circuit 2)  Chinup @ AMAP

                      TRX “T” Rows x 15

                       Curl to Press x 10

LIES, LIES and MORE LIES

Hi people within this writing I plan on taking you behind the scenes and showing you what’s going on behind the curtain the fitness industry has magically pulled in front of everyone’s eyes. So, instead of boring you with all of the details here – I’m going to show you the reasons WHY you have been lied to and WHO is responsible for feeding you all of these vicious LIES.

#1. Why “Fitness Gyms” Suck – And How They Fool You With “False Fitness”.

If you are the typical American, you’ve seen em’ – They are fluffed up with expensive chrome “exercise” equipment and wall to wall carpeting. They have the AC on so cold that the only way to break a sweat is to train in an Eskimo’s Parka Jacket. They are teaming with ravenous, pencil-necked personal trainers seeking to sink their teeth into your wallets and suck you dry of money and hope. I am talking about the Wal-Mart sized “Fitness Factories” that have been littering the American landscape since Arnold released Pumping Iron in the late 70’s. – I am talking about Fitness Gyms!

Read more

Guest Blog post – 5 Unique Fat Burning Tips

5 Unique Fat Burning Tips
By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training www.TurbulanceTraining.com

I was just reviewing a big file of all the new exercise, diet, and
research proven fat burning tips I wrote down for 2009, and I
wanted to share 5 BIGGIES that can help your clients get more
results AND make your awesome workers even better..

So here we go:

#5 – Recent research shows shuttle-running is tougher than running
intervals in a straight line…

…so if you want to burn fat faster than ever, make sure you
incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

Read more

3/31 ” I want to pump you up, Arnold style”

3/31 ” I want to pump you up, Arnold style”

       ” 355″ method.. what that means is 3 excer. 55 reps of each.

         Excercises- Chinup/Sumo DL/Inc Bench Press

          * start at 10 reps of each excercise for the 1st round, then 9 reps and work down accordingly all the way to 1 rep…*

          After this hit a reverse bench crunch/ab wheel – 3 sets of 15 reps ea.

3/30 ” Grease Lighting”

3/30 “Grease Lighting”

 For todays express workout we’ll hit 2(3) excercise circuits for 15 min’s

 circuit A) Inv row=> curl/sq=>row/Mb twist

circuit B) BB RDL/Pit squat/Trx Fallout’s

* Both set of circuits do 10 reps for each excercise….get as many rounds through as you can in 15 min’s

3/ 25 ” I love Buffets”

3/ 25 ” I love Buffets” * management note.. in no way shape or form do we condone loving buffets but damn they are tempting*

20/10 tabata ( 4 prs. of excercises done back to back for 4 min’s ea.)

A) croc drag/Sa swing

B)Flr press/rolling tri    

c)power stepup/Sq+jump                                              

d) rev bench crunch/ jackknife pushup

3/24 ” BAM!!!POW!!SNAP…”

3/24

 today we’ll hit (2) 3 excercise  15 min. ckts completing as many rounds through in 15 min’s

A) Pushup position SA Row x8/Squatx 8/ 1/2 turkish getup x8

B) SA PB Bench press x8/ walking OH lunge/Russian twistx8

 

Next Page »