Chase Karnes Training

The NEW Website/Blog is up and Running!

2010-01-30T11:34:00.003-06:00

Hey Everyone,

I will no longer be posting here. My new website/blog is up and running. You can access it here : http://www.ChaseKarnes.com.

So be sure to change your feeds, favorites, etc. to the new link!

There is still a lot of things I plan to add, etc. so it's still a work in progress.

See you there!

Like REESE'S?

2010-01-27T21:11:00.003-06:00

I am a big fan of REESE'S peanut butter cups. Something about mixing chocolate and peanut butter is great! So with Reese's in mind I have came up with this shake to combine the great chocolate and peanut butter taste. The best part this shake gives you a high dose of protein and some healthy fats.

Give it a try and then let me know what you think in the comments down below!

"Building a Monster Set of Legs" Article

2010-01-25T22:13:00.005-06:00

This post is going to be short and sweet.

If you want, check out my article titled "Building a Monster Set of Legs” on WannaBeBig.com.

Metabolic Monday

2010-01-24T16:35:00.005-06:00

Have you ever tried a barbell complex?

If you have you understand they are intense. If you haven’t you need to give one a try. The one in the video above is one of my favorites. I use it personally for my own conditioning/fat loss and also use it with many clients. I have used it with clients for wrestling conditioning, Jiu-Jitsu conditioning, powerlifting conditioning and fat loss. It seems to always do the job. It is a lot more fun (in a sick way) than traditional cardio and doesn’t take that long at all.

It is a killer complex and I highly recommend you give it a try. Perform it after a training session for a great finisher or on a day by itself. I also suggest you start light, such as an empty bar.

Once you give it a try give me some feedback on what you think below!

Also, post your favorite barbell complex below!

Lunch Break Training

2010-01-22T18:45:00.002-06:00

The video above is a little footage from todays training session. If you want to see the journal from the whole session click here.

On a side note, I got an invited to compete in a strongman competition next Saturday in Memphis, TN. It is apparently at a CrossFit gym that is having a grand opening. As of now I plan on going and it should be a good time!

Basic Shoulder Warm Up

2010-01-21T12:47:00.004-06:00

If you are looking for a simple, effective shoulder warm up I have found the one above to work great. Use it after your normal warm up routine. I always use this warm up after my dynamic warm up/foam rolling. I have bench pressed 360 pounds (raw), log pressed 300, push pressed 285 and my shoulders have remained healthy and feel great. Use very light weight and perform 1 x 10 reps on each movement in a controlled fashion. By the end your shoulders will be good to go and ready for some heavy pressing, etc.

To re-cap:
A1. DB lateral raises x 10
A2. DB front raises x 10
A3. Scaption x 10
A4. DB shrugs x 10
A5. Face pulls x 10

Go through without resting between each movement. Use light weight. I use a 5 lb DB for the raises/scaption, 30 lb DBs on shrugs and 30 for face pulls.

Give it a try and let me know what you think!

I'm Behind!

2010-01-20T12:40:00.002-06:00

Speaking of Vacation – Cancun ’05! Me with a shaved head, front and center!

Lately I have been slacking in the blog post department. I apologize for that. I have been very busy. Besides training my regular clients 40+ hours a week, training myself, and spending time with my wife I have a lot of other stuff going on. Currently I am working on a up coming presentation I will be presenting for staff at a local chiropractic office, I am working on a newly formatted blog, I am reading/watching Assess and Correct, Teaching The Olympic Lifts DVD, Think and Grow Rich (for the second time), Joe Defranco’s “Built Like a Badass” , and I am studying for my CSCS. I also have 6 new books here on my desk I want to start reading once I get some of the other stuff done. I also have a couple cool projects in the works. On top of this I am making plans for the seminars/clinics/summits I plan to attend this year, all the NAS Strongman competitions I plan to compete in, Oh and the 4 weddings in the month of June I have to attend (Looks like June is booked!). Also have to fit a vacation in (thinking Jamaica again!)

On the same note, everything is going great! I love keeping busy and working on things. And I plan on getting back to at least 2 quality blog post a week (and some random YouTube videos, etc. for some filler when I’m running behind). So don’t stop checking in! Leave me some comments below if there is anything you want blogged about in the near future! What do YOU want?

Deadlift FAIL

2010-01-11T12:39:00.001-06:00

Fitness Blogging 101 From MR

2010-01-07T21:25:00.005-06:00

Last week Mike Robertson wrote a great blog post on fitness blogging. Honestly it could benefit bloggers of any kind. He covered seemingly everything that could be covered on this topic. If you have any interest in blogging and haven’t read it yet, it is a must. Check it out by clicking below:

"I get e-mails on a weekly basis asking me about ways to break into the fitness writing industry. It's a little amusing to say the least - I absolutely loathed English throughout high school, and if you would've told me that I would be paid at any point in my life for my writing, I probably would've laughed in your face..."

Client Recognition & Appreciation

2010-01-05T11:49:00.003-06:00

First of all I am blessed to be surrounded by so many motivated and hard working clients. They always come in ready to train hard as they know what to expect. Their great results are the product of all their hard work. I decided to post up this blog to recognize some of the great achievements my clients have had recently. If I didn’t include you in this post it doesn’t mean you aren’t kicking ass. It just means I didn’t include you. I still like you though. If I included everyone this post would turn into a “look how many clients I have post” instead of the intended purpose of recognizing some of their latest achievements.

Body Re-composition Clients

Suzette Frick

Suzette has made some tremendous progress in a very short time. Suzette has been training with me a while with some great results. But about 13 weeks ago she said she wanted to get serious. I had recommend Tom Venuto’s book, “The Body Fat Solution” to her a month or so before and let me tell you it got her motivated.

Over the next 12 weeks she went from 175 pounds to 146 pounds. She lost 29 pounds in 12 weeks. Her hips dropped from 44 inches to 38 inches. Her waist went from 35 inches to 31 inches.

Jonathan Light

Jonathan began training with me around the end of May last year. His original goal was fat loss and some muscle and strength gains. During this time Jonathan has lost 34 pounds dropping from 212 to 178 (while putting on a substantial amount of muscle). Sometime during late July he approached me about a new long term goal of competing in a powerlifting meet. Just last week Jonthan hit a PR on his squat, bench and deadlift. He is definitely heading in the right direction.

Performance Clients

Chase Caldwell

Chase was named offensive MVP on his team, along with first team all region and first team all district. He ended the season with 17 goals and 12 assist.

Chase is now preparing for track season in which he placed 4th in the 400 meter at State last year as a sophomore. Only getting beat by 3 seniors. Look forward to a update after he wins state this year.

Jason Straub

Jason Straub is another outstanding soccer player. He finished this season with 17 goals and 6 assist. He was also named first team all region and first team all district.

Jared Sigler

Jared and his fellow teammates won state this year in football. Jared is a great athlete playing not only football, but soccer and running track.

Steven Wooten

Steven came to me last year during the off season for football. He made leaps and bounds in not only strength and power but also body composition. He and his fellow teammates and head coach also attended an athlete nutrition seminar I put on last year during their off season. I would like to congratulate Steven and his team for their 2nd place finish at State, in which they lost in double overtime.

Strength Clients

Kelly Atnip

Kelly has been a client of mine for over 3 years now. She has always worked hard and had built up a great base of strength. So when she approached me this last year about raw powerlifting it was a no-brainer. I just wanted to congratulate Kelly on a outstanding year of progress and her 3 new PRs in the last month. Squat 190 x 3, Bench 120 x 1, Deadlift 200 x 4.

Dr. Mark Atnip

Mark began training with me last July. First I would like to thank him for hanging in there with me while we worked on straightening him out so he could begin to squat and deadlift. He had some mobility issues that we have finally resolved in the past month. Thanks for the patience.

He has also recently hit a bench PR of 290 pounds (up from 245 in July).

Todd Duff

Todd has made some tremendous strength and muscle gains since he began training a little under 2 years ago. He is getting pretty jacked, no lie.

Todd hit a squat PR last month and I am expecting some big things this year.

And he has mentioned an interest in the V-Diet a few times…

Laura Duff

Laura’s #1 goal on her intake form 2 years ago was.

1. Continue running 30 miles a week.

Funny thing is Laura hardly ever runs now.

What she does do is hold powerlifting state records though SPF and SLP. Some of my high school athletes are embarrassed seeing her numbers on the board compared to theirs. Laura has a tremendous work ethic and is really goal oriented.

So there you have it. Some recognition for some of my clients hard work. I would like to thank all the clients over the years who have put their faith in me and trusted me with their bodies. I work with great people everyday and appreciate having them as clients more than words can express. I feel like I never have to go to work. As someone once said, “When you love your job, you never work a day in your life.”

This couldn’t be truer.

Goals and a New Year!

2009-12-31T12:49:00.006-06:00

As the clock ticks down the final minutes of 2009 I’m sure many of you will think about the last year in retrospect. You may have ask yourself:

“How did this year fly by so fast?"

“Who am I going to kiss at 12:00?”

“Why didn’t I accomplish my last years resolution of ___________? "

“Why am I 10 lbs heavier this year than last?"

“Why is my bench max still more than my deadlift?”

"Why didn't I talk to that hot girl at the company Christmas party?"

Then this retrospective view may turn into self improvement and annual ritual of making resolutions. Many people do this and it is fine if it works for you. People swear to themselves that:

“This is the year that (insert life changes you want to make)!”

Everyone wants to transform their lives and better themselves. People want to lose weight, get a better job, make more money, etc. Over this next week millions of people will evaluate their lives and what they want their resolutions to be. They will make their resolutions (many already have) and sadly many will fail.

Now, let me let you in on a little secret. I do not like New Years resolutions nor do I make them. Instead I set goals. The goals are short term and some long term but all are for the next year. I evaluate my life and break it down to different categories.

For me personally it is:

1. Business

2. Financial

3. Training

4. Relationship

5. Education

Once I establish these headings I then come up with my goals for each heading. Some may have only a couple goals and some may have 8 or more. I write these goals down (actually type them in a Word document). When writing something of this nature down it makes it more “concrete” and you are more likely to remember them and work towards them.

After I write my goals out I decide my plan of action. Goals just don’t obtain themselves. They all take steps, some big and some small, but you have to take some action. Figure out what steps it will take to reach your destination. You wouldn't get in your car and start driving to a destination without planning your route first. If you did you would get lost and never make it. So what makes you think you can reach a goal without proper planning first? Put all you have into these endeavors, stay positive and look at them often (everyday). You may be surprised when you realize how many of these things will happen if you put your mind to it.

And when the last days approach of 2010 look at them one last time. You will be very happy to see most, if not all have been reached.

Good luck! Have a safe and Happy New Year!

Got any goals you want to share? Any tips? Thoughts? Questions? Let me know in the comments below!

And don't drink too much and be "That Guy" tonight! (see below)

Training Journal

2009-12-28T12:32:00.005-06:00

I've been keeping a training journal over at WannaBeBig.com. I figued I'd post a link up on here for anyone who wants to see what is going on with my training. Click here to check it out. If you have any questions feel free to post them on there or in the comments below!

2009-12-24T12:52:00.003-06:00

I just wanted to wish a Merry Christmas to all the readers of my blog, to my clients and to my friends and family! Thanks for all the support in 2009. Looking forward to big things in 2010. Hope you have a safe and fun holiday season!

And don't forget the reason for the season...

Strongman Competition

2009-12-21T07:23:00.002-06:00

I just got in from the competition in St. Louis yesterday. I weighed in at 198.6 and competed in the Open 200 class. The competition went great.

Max Log I opened at 260. Next attempt was good for 280. My 3rd attempt I hit a 20 pound PR for 300 pounds. I tied for 1st on this event.

The second event was Famers hold. I held them for 56 seconds or so. Don't remember the exact time. I finished 1st on this event.

The third event was 18 inch deadlift. I opened at 600 pounds and it flew up. I jumped to 700 pounds and pulled it also (for a 100 pound PR!). My 3rd attmept was a miss for 750 pounds. I took 4th on this event.

The fourth event was Incline log with 220 pounds. The incline was a lot higher than I had been training so it felt a little different. I hit 15 reps on this event. I took 2nd place. The first place guy hit 17 reps.

The fifth event was stones. We had to load 200, 220, 240, 260, 300 onto a 52 inch platform. I loaded the first 4 stones in about 16 seconds. I missed the 300 stone load barely, twice. I took 2nd place on this event.

Overall I tied for 1st place. In the instance of a tie they look back at your finishes. I had 1 event win and 1 event win-tie. The guy I tied for the overall with had 2 event wins and 1 event win-tie. Since he had more event wins than me he took the overall.

I was very happy to with 2nd place out of a very competitive class of 6 competitors.

I also won some cash for my 300 log clean and press. It was tied for the best max log of the day.

Heading to STL

2009-12-18T07:24:00.002-06:00

Well tomorrow it's finally here, my next strongman competition. Once I finish this blog we are on the road to weigh in. Then just relaxation (and some eating) until tomorrow morning. I'm feeling really fresh, recovered and ready to pick up some heavy shit. Since I am short on time I am going to throw up a pretty funny video below for your entertainment. Enjoy!

Motivational Kick In The Ass #5

2009-12-12T09:44:00.003-06:00

“Life has a top 2 or 3 percent. Most of you are not in it. Cause you gotta want to step it up and do what other people don’t wanna do. And that goes with everything: business, life and sports”

- Zach Even-Esh

Strongman Log Clean & Press

2009-12-09T07:37:00.000-06:00

Strongman Training

2009-12-05T15:30:00.003-06:00

My next strongman competition is coming up in 2 weeks. During today's training session I filmed a couple of the events. They are posted below.

Twenty Five in Twenty Five

2009-12-02T18:26:00.009-06:00

Monday I celebrated my 25th birthday. Yes, I am pretty damn old. In light of this I decided to post 25 random things related to training, strength, lifestyle, nutrition and some plain randomness.

Enjoy!

1. Find your passion. Find something you are passionate about it and pursue it. I am passionate about anything training/nutrition related as well as helping people. I put everything I have into my career and my own training and then some. It is so easy to do because I am passionate about it. Listen to no critics and pursue your passion with all you have, you will succeed.

2. Find new music. Seek it out. Use Pandora, YouTube, or any other sources. You can’t listen to the same shit all the time. I like my Pantera but only when I am fixing to lift heavy shit. I don’t want to be in the mindset Pantera puts me in 24/7. Find some good, new music. Favorite band I discovered this year? Dispatch:

3. I have been asked to write some articles for WannaBeBig.com. I have 3 waiting to be published and I believe the first one will be up this coming Monday. It is titled:

“Functional Badassity: The Sandbag”

The other two:

“Make That Lower Body Grow”

&

“Training Tips to Unleash Your Upper Arm Potential”

Check them out!

4. Go to conferences, travel and learn. Whether you’re in the fitness industry, music industry, etc. you can benefit from learning from others about it. Whatever you are passionate about (see #1) travel and learn! This past year I went to the NSCA Sports Specific Conference, Indianapolis Fitness and Sports Training, NSCA KY State Clinic at University of Louisville and Murray State University strength and conditioning facility. I learned a ton that I could immediately apply to my own training and to my clients training.

5. I get emails and questions from up and coming trainers quite a bit about how to get new clients. What advertising to use? What marketing ideas to use? Etc. If you get clients the results they want you will never have shortage of clients. Results speak for themselves. You will have walking billboards for your business. You will have a problem fitting all the clients in that want to train with you. Getting results gets clients and retains them.

6. I really don’t have a problem with CrossFit. I know it's not the best form of training for most, unless you want to be mediocre at a lot of things. It has it’s place for conditioning purposes but that’s about all in my opinion. Anyway, if you want to piss a crossfitter off this worked for me:

“CrossFit? No thanks, I am an athlete. Not trying to be the best at exercise”

7. Compete in something. I don’t care if it is strength or physique sport, a race or a recreation sports league. Find something you enjoy, train for it and compete. You will be surprised at how much fun the whole process is. You will see what it feels like to set a goal, deadline and obtain it. Use the carryover in all aspects of life (business, relationships, etc.)

Me Riding the Raft Like A Bull

8. Try something new. For my bachelor party I gave my best man a list of ideas for things to do. I didn’t want to the typical stripper bachelor party. I wanted to do something fun, adventurous and that I hadn’t done before. They picked white water rafting and it was a blast! Want to sky dive? Bungee jump? Hike a long distance? Ski? Go out and try it!

9. Drink a Spike at least once in your life. If you don’t like it then don’t drink it again. I find this is the best pre-workout drink available. I also owe some of my college GPA to Spike and it’s “focus” effects. I’m serious.

10. Push the prowler. The first time I pushed a prowler was when I visited IFAST. Talk about a killer conditioning workout! Once I got back home we got one for the gym and it is great. Our clients fear the prowler so much we now call it the “Push and Play”. Sounds nicer, still evil.

11. My freshman year of football I had my pinky cut off playing football. It got smashed between two helmets and some how ended up on the grass. Luckily they found it and I had it reattached. It doesn’t look much different now, but if you look closely you can tell.

12. Life is busy for most, and no one wants to hear about how busy you are because well, they are too! Even with a busy life it is very important to still make time to enjoy your friends and family. Visit your grandparents; go out with your friends, etc. Make the time!

13. I drink coffee every morning.

14. The last 2 books I read are: “Raising the Bar” –by Dave Tate and I am finishing up “Never Let Go” –by Dan John. Both I highly recommend!

Jamaician Sunset from our Trip
15. Travel. I spent my honeymoon in Jamaica and the beach is amazing. The people and culture are very interesting. Travel to new places.

16. I have gained 15 pounds in the past 8 weeks thanks to this shake recipe. I drank 1 each morning and 1 before bed. I’ll be honest, it isn’t all muscle. I am training for a strongman competition and want to weigh in at the top of the class. The extra weight makes my joints feel better and gives me better leverage for events.

17. Spend less each month than you make and you will not have money troubles. It really is pretty much that simple. Also, try and save up 3 months worth of what you make for an emergency fund.

18. Recovery is important. You have to have off days, weeks, deloads, etc. You can’t go all out day after day, week after week. Supercompensation is real. Use it.

19. This year I have met Mike Robertson, Bill Hartman, Tony Gentilcore, Coach Adam Feit, Coach Joe Kenn, along with some other great coaches and trainers. I appreciate all they have taught me and hope to pass it on by teaching others what I know.

20. I have been training for over 10 years consistently. My training goals have changed over the years but I am still hitting PRs, gaining muscle and loving it. Remember the iron game isn’t a race; it is a life long journey!

21. Surround yourself with like minded people whether it is business, training, etc. If you want to be strong hang out with those stronger than you. If you want to run a successful business, hang out with those who run a successful business. You are the average of the 5 people you spend the most time with. Think about who you spend the most time with…Do you want to be the average of them? If so, keep doing what you are doing. If not, maybe you should rethink things.

22. Train people and get results before you come out with a freaking product. Training your mom and girlfriend doesn’t count. Spend your time in the trenches learning and getting people results. After years of this you may be ready to come out with a product. You also may not. However if you haven’t put your time in and you're just a fraud you will expose yourself with time.

23. The “Lonely Island Boys” put out some funny shit. (Adult Content)

24. I don’t think excessive protein is needed for most people. 1g per pound is sufficient for most.

25. Don’t by into the supplement hype. The basics: protein, creatine and fish oil is enough for most. Pre workout drinks (Spike) and post workout drinks are a nice addition if it's in your budget. Spend the rest on food, a foam roller and books on training. You can’t go wrong with this method.

There you have it, 25 in 25. Any questions on them? Any comments? Anything to add? Post a comment and let me know!

My Top 10 Lifts to Get Jacked

2009-11-19T20:24:00.002-06:00

Getting bigger and stronger isn’t as complex as some people may think. Assuming your nutrition is dead on for gaining muscle there is another part of the equation. I think too many guys make this part too complex, or take the easy way out by NOT doing these lifts. Sure these lifts are hard. They make you sweat. They make you sore. They make you hurt. They also make you "jacked"!

In no particular order I am going to outline the lifts I use with myself, as well as my clients to get bigger and stronger.

1. Squat
2. Deadlift
3. Bench Press
4. Chin Up
5. Push Press
6. Farmers Walk
7. Dips
8. Powerclean
9. Romanian Deadlift
10. Front Squat

There you go. These lifts should be the bulk of your program if you want to get “jacked”.

If you get as strong as possible on these 10 lifts for the next year, ate BIG, and trained with utmost intensity, you would be very surprised at just how “jacked” you have become.

Did I leave any lifts out? Whats your top 10? Got any questions?

Let me know in the comments down below!

Who Are You?

2009-11-13T16:15:00.008-06:00

They Are Confused About Their Identity

If you are reading this blog you probably have some interest in health, fitness and nutrition. (Or you googled “sexy fitness ass” in Google images and it linked you to THIS and you stumbled here looking for more).

I am assuming if you have read this far it was for option A.

Let me ask you a question. Do you exercise? Do you workout? Do you train?

Ok, so I asked three questions, not one. Either way how you answer this really depends on how likely you are to reach your goals.

Exercise

People who exercise go in the gym without any rhyme or reason. They usually have a negative connotation about it. They go through the motions and wonder around the gym lost, doing whatever machines they see other people doing. They walk on the treadmill seeing how many calories they are burning. They have no specific goals and don’t even think about nutrition. They exercise.

Working Out

People who work out are a little more advanced (using this term loosely!). They have a more direct goal but still use the leg press over squats. They like using drop sets, super sets, upside down German eastern block underground Soviet Union hypertonic blast sets, or any other advanced sounding method. Why you ask? Because it burns so it must be doing something, right? They know nutrition is important and usually under eat hoping to keep their 6-pack abs and get huge gunz! (to match their internet screen name hyooogegunzzz69fourU). They are all about “isolating the biceps, man” and whatever workout Flex printed up this month. They are one step up on “exercisers”. They workout.

Training

People who train know what the hell is up. They go in the gym with a purpose. They have specific goals set in stone and that’s what their nutrition and training show. Once their goal is reached another is set. They do squats, deadlifts, cleans, chins, bench, overhead presses and not because they are hard, but because they work! They take these exercises and actually reach their goals. They have intensity in their eyes and desire in their heart. They don’t give a shit about “getting a pump”. They want to pick some heavy shit up, over and over. And you know what? They look like they “have a pump” ALL THE TIME. They train to push themselves to their limit and try to surpass it each time. They train to better themselves. People who train get to know themselves better. They find out what their made of and what it takes to overcome. They go to battle with the iron not knowing who will win. They TRAIN.

I TRAIN.

So, What do you do? Let me know in the comments down below!

And incase you where looking for “sexy fitness ass” here you go:

Seminar at The H.I.T. Squad

2009-11-10T11:08:00.001-06:00

Ultimate Fighter Conditioning - Seminar & Clinic

2009-11-03T09:37:00.003-06:00

This Saturday I will be part of a seminar at Matt Hughes' gym, The H.I.T. Squad. The speakers will include:

Shawn Nevels, BS, CSCS
Sam Luker, BS, CSCS
Dr. Brooks Tiller, DPT
Chase Karnes, BS, NSCA-CPT

We are expecting a large turnout including: professional and amateur level MMA fighters, Olympic and amateur level judo players, wrestlers & coaches.

Just For Laughs!

2009-10-31T11:59:00.001-05:00

A cartoon depicting the "CrossFit" culture:

Plan on Getting a Flu Shot? - Watch this!

2009-10-27T13:46:00.002-05:00

I feel terrible for this girl. I don't care how small the chances are of this happening. Why in the hell take a risk in the first place? If you eat a healthy diet and exercise then your immune system should be strong. Giving yourself a small dose of a virus to build up an immunity is just plain crazy in my opinion. You don't see people taking shots with a small dose of "aids" or anything else. So why do it with the flu? Wash your hands, eat a healthy diet and be active. Your body is made to fight off bacteria, viruses, germs, etc. I feel the "flu shot" is just another way for someone to make money. This is just my opinion.

What do you think about the flu shot?

A Senior Athlete's Letter to Dad and Mom

2009-10-23T18:10:00.005-05:00

I stumbled across this today. I think it is a great read for parents, coaches and athletes. It was originally published in the Seattle Times. I have reposted it here for you to read.

Editor's note: Parents always offer their sons and daughters advice — some sound, all of it well-intentioned — as their young athletes navigate their high-school sports careers. Times reader Frank Workman imagines the advice a senior might give to parents in a letter that serves as a primer for how to make the prep experience truly special.

Dear Mom and Dad,

As I've gotten older you've always been there to offer encouragement, advice and good wishes. It has helped mold me into the athlete and student I am today. This time, I want to turn the tables and do the same for you, especially since this is my senior year, and likely to be my last time playing organized sports.

There have been times before, during or after games when you've said or done something that has annoyed me. I realize you've meant no harm, but I want to spell things out for you so the memories we take from this last year will be good ones.

First, I want to thank you for respecting my wishes, letting me play a variety of sports, and not making me specialize in one.

The money you spent for me to play on various select teams wasn't a guarantee that I would ever become good enough to play college ball. Look, I know I'm not going to get an athletic scholarship. I've learned something about genetics in biology class.

I have your genes, which explains why I'm not 6 feet 10, 275 pounds and can't run the hundred in 10-flat. Don't blame me for not playing at the next level — look in the mirror.

Just kidding. I wouldn't change a thing about me — or you.

Try to see the season from my point of view.

The perspective the two of you get is going to be entirely different from mine. I'll be learning life lessons in the "nontraditional classroom" high-school sports represent. I'll be learning what dedication and commitment means.

I'm also going to experience the fun times, too, moments you can't be any part of, like the 10 minutes in the locker room right before and after games, the bus rides to and from games, and the silly times in the dugout or locker room when I'm just being a kid.

Get the other parents on the team to sit together at our games.
You and the other parents get to have fun, too, as you root for us all season. It's sort of like getting on a ride at Disneyland, with all the ups and downs, thrills and spills.

Here's a golden opportunity for a couple of old fogies like you to make some new friends, and when was the last time that happened?

Cheer for my teammates, not just me.

Go out of your way to get to know some of the others on the team. I am not the only story. Every player has their own story.

They're just our opponents — they're not our enemies.

It's OK with me if you acknowledge a good play or effort by an opponent. You know, those kids are just like me, they just live in a different town. They probably like the same music and movies we do, and there's not much difference between us, other than the color of the uniform.

The team comes first. Not me.

Our coaches do a great job of instilling team values in us, to put aside any selfishness in favor of our common effort. If any of us are unhappy about our playing time, the position we're playing, or the way we're being treated, they want us to come to them and talk about it.

Just because you disagree with the coach, doesn't mean he or she is an idiot.

My head coaches have earned the right to decide who plays. They probably spend 750 to 1,000 hours a year on their sport — planning practices, watching game film, game-planning for each week's opponent, running practices and coaching games, not to mention attending coaching clinics, dealing with paperwork and keeping in touch with players all year.

They spend more waking hours during the season with us than their own families. I see more of them each week than I do you during the season.

Dad, I know how much you love sports, and how much you think you know about them from your playing days and watching games year after year. You know a little about a lot of sports. My coaches are the world's greatest experts on one subject — my team.

If you want a relationship with my coaches, make sure it's a supportive one. Thank them for their hard work, be appreciative of all they do and be thankful (as I am) that we have them on our side.

After the game, give me some time to regroup.

If you want to analyze and rehash the game in-depth, I'll do it with you, but won't it keep until the next morning?

When the game is over, don't expect me to be all chatty and happy to talk, at least not right away. Games are physically, mentally and emotionally draining. Everybody's nerves are raw right after a game. Give me time to decompress, to think through what happened and what the coaches said afterward before you start peppering me with all sorts of "what happened?" questions.

Playing in games with my buddies might just be the most fun I'll have in my life.

We've talked about what it's like for me during high-pressure situations, about how your stomachs get twisted into a knot, and how mom sometimes has to hide her eyes.

But I'm so busy playing, so locked in and focused on what I'm doing, that I don't have time to think about what happens if I drop the pass, miss the shot, or strike out.

What you call pressure is fun for me.

Everybody says playing sports builds character. You've told me that yourself. My coaches say that, while it's true, there is a greater truth to be said about sports.
Playing sports reveals character.

My final season has just begun. I hope the character I reveal makes you proud of me. I hope that I, too, can be proud of you.

Now I have to go, it's time for practice.

Here's to a great season.

Love,
Your Child

Frank Workman, 59, started attending high-school games in the late 1950s. The Lake Forest Park resident roots for Shorecrest when he's not announcing their games or watching other schools play.

Easy, Quick and Healthy Chili

2009-10-18T11:33:00.002-05:00

With the weather turning cooler I am sure almost everyone enjoys a good bowl of chili. Whether you goal is fat loss, maintenance or muscle gain this recipe will fit the bill. Give it a try and let me know what you think in the comments down below!

Client Recognition

2009-10-17T11:04:00.004-05:00

Jason (3) dominating (again).

I am blessed to have so many motivated, great clients. I opened the sports section of our local newspaper again yesterday and I'll be damn if I didn't have another client front and center. Then I read the article and another client, Chase Caldwell, had a hell of a write up about him:

"Chase Caldwell has become the
player through which the Heath soccer
team’s offense funnels. Caldwell had
two goals and an assist as the Pirates
won the First District title for the fifth
time in six seasons with a 5-0 washout
of Paducah Tilghman in Thursday
night’s final at Reidland.
“He’s played that way all season,
and he’s starting to get noticed
throughout the state,” Heath coach
Mark Madison said. “He can score and
he’s an unselfish player that can set up
his teammates.”
Caldwell leads the Pirates in goals
and assists, following up his
hat trick in the semifinal win
over St. Mary with a pair of
first-half goals in the championship
game. Jason Straub
attacked the goal from the left
side, pulled goalkeeper Jonathan
Renfro off his line and
scooted a pass to Caldwell in
front of the goal.
“I like to take the ball to the
corner and get it to someone
that can score, or I can come
back to the middle,” Caldwell
said. “I think we have the potential
to win it again. We’re
playing a lot better now than
we were in the first part of the
season.”

I couldn't be happier to have such great, hard working clients. They bust there ass in the gym and on the field. Congrats to Jason and Chase for winning the district championship. They are now playing for the regional championship. Good luck!

I also want to congratulate Jay Pitman on another great showing. Jay ran in the Chicago marathon last weekend finishing 13,800 out of 45,000 overall. He was unsure of what he finished in his age bracket but I can guarantee you it was damn good. He finished in 4 hours and 11 minutes. The crazy part is Jay didn't do any running preparing for this race. He had some problems with his TFL/IT band and had only been swimming and biking since that didn't bother it. After a while of intense foam rolling and taking a break from running it was back to normal. He had sent his entry in many months before so he went ahead and decided to run it.

Soccer Season #2

2009-10-15T12:54:00.004-05:00

Jared Sigler going for a header.

A few weeks ago I posted "Soccer Season" mentioning my 3 in season soccer players. I just wanted to give Jared Sigler some recognition for last nights win. And also for making the front of the sports section in The Paducah Sun newspaper.

Tonight Paducah Tilghman will be playing Heath Pirates in the District playoffs. I can't pick a favorite since I have players on each team. The funny thing about it is, they all train together in the same group. Good Luck Guys!

Episode 2 - "Goal: To Be A Strong Son Of A Bitch"

2009-10-11T16:22:00.001-05:00

How about an extra 7K a week?

2009-10-09T16:12:00.002-05:00

As the days grow shorter so does the importance of your 6-pack. Sure, we all like the be lean in the spring and summer months but fall is moving in fast. This is the time of the year to take advantage of and gain some serious muscle. By adding this shake to your diet every day you will increase your calorie intake per week by over 7,000 calories a week. So stop bitching about not being able to gain weight, throw away your sugar laden GNC Super-Mega-Weight-Gainer-Supreme shake and drink this!

INCHES

2009-10-08T07:27:00.003-05:00

I remember the first time I heard this speech way back in high school. It was one of those things that you just don't forget. It gave me chills then and still does. I have listened to this probably 100 times since. Want to get fired up before a training session? Before a big game? Or just to get your ass motivated?

Then listen to this:

Episode 1 - "Goal: To Be A Strong Son Of A Bitch"

2009-10-05T13:03:00.002-05:00

Below is the first of many weekly episodes in which I document my preparation for my next strongman competition. Enjoy!

IRON

2009-10-01T11:04:00.001-05:00

This should be read by all of those in the iron game.

IRON, from Details Magazine
By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Soccer Season

2009-09-28T22:14:00.005-05:00

We are definitely coming up on the end of soccer season. And I couldn’t be happier with how all my soccer athletes are playing. I just wanted to give Jason Straub some recognition for making the front page of the Paducah Sun newspaper last week.

Jason (#3) Dominating

For those who want to step up their game next year you’ve got to do it in the off season! Jason (and 2 other of my soccer athletes: Chase and Jared) started with me last November as soon as season was over. They worked their asses off all year and probably would rather have slept in those mornings I had them pushing the prowler in the hot August sun. But they didn’t. They practiced while you slept. They trained while you laid by the pool. They ate while you skipped meals. They pushed it when you quit. Hell, one of them may even took your girlfriend out while you sat at home. Want to kick up your soccer game for next season? Prepare in the off season.

Check out this article for an off season soccer training starting point.

"DB" Guidos

2009-09-19T10:06:00.002-05:00

Today I am getting married and will be leaving on my honeymoon early tomorrow. So there will be no time for writing and no updates for a week. So until next time, enjoy some "DB" Guidos, Bro!

“People Call Us Renegades, Cause We Like Living Crazy”

2009-09-14T22:14:00.003-05:00

Busy. That word describes what I have been in the past few weeks. Between training clients, training myself, writing, filming, finishing up wedding and honeymoon plans, oh and my bachelor party I haven’t had much time for any blog updates. Not that it is a bad thing.

I was asked to write a couple articles for WannaBeBig.com. Things are looking pretty good so far. Hopefully I will get the final drafts in before long. I'll be sure and post a link to them once they are published.

I have been asked to present at Matt Hughes’ gym, H.I.T. Squad in November. I will actually be presenting twice. One will be on strongman and unorthodox training for the MMA athlete. The other will be practical nutrition for the MMA athlete. Needless to say I am pretty pumped about this opportunity!

I spent the past weekend with some great friends for my Bachelor party. We loaded up and traveled to Chattanooga, TN for some white water rafting, beer, fishing, floating, moonshine, oh and more beer. It was a hell of a time. Stay tuned for a more detailed post on this weekend with some killer rafting pictures and a full write up.

My wedding is coming up this Saturday. I am super excited to be spending my life with such a wonderful, gorgeous girl. Our wedding and reception will be taking place at Madison Hall.

Oh, and we will be spending our honeymoon in Negril, Jamaica at Couples Swept Away.

Hoping to have some more updates coming up soon. I have some in the works.

What Do You Like to Read About in my Blog Post?
More Training info? Nutrition? Business? Lifestyle? Videos? Recipes? ETC?

Let Me Know In The Comments Down Below!

Your Feedback Will Help Give You What You Want to See. Thanks!

Just Another Training Day

2009-08-30T15:48:00.002-05:00

Here are 2 videos I shot yesterday while training at my friend Shane's house. We hit some axle presses working up to a heavy single. Then we hit a few runs on the yoke (no video posted). We finished with a killer conditioning session on the tire.

Long video (Did some cool music editing though to keep it from getting too boring)

Moved In and What's Cooking?

2009-08-28T21:53:00.008-05:00

So we finally got moved in our new house (actually only I am living here until after we get married). It didn’t take too long to get moved in actually. When you have 2 strength coaches, a sexy fiancé and a case of beer moving stuff isn’t that bad at all.

Sexy Fiancé

Stuff

Now that I am out of my apartment I’m loving my larger kitchen. So much so that I’ve been pulling out the cookbooks and trying out some new stuff. I fixed some turkey meatballs with light Ragu sauce and a side of veggies the other evening. Talk about a killer meal.

I got these out of the Men’s Health “Muscle Chow” cookbook but placed my own twist to them (they were bison meatballs in the book).

Baked Turkey Meatballs

Ingredients:
1 pound lean ground turkey
2 egg whites
½ cup toasted wheat germ (I used untoasted-all I could find)
1/3 cup finely chopped onion
1 tablespoon grated parmesan cheese
1 teaspoon minced garlic
½ teaspoon McCormick Salt Free All-Purpose Seasoning
¼ teaspoon ground black pepper

How to make:

Step 1. Preheat oven to “400 degreez” – ( the “z” in honor of the Juvenile album I purchased in 7th grade). Lightly coat a baking pan with cooking spray. Wipe away any excess with a paper towel.

Step 2. Put all the ingredients in a large mixing bowl and knead with your hands until everything is mixed well.

Step 3. Shape into approximately 16 golf ball-size meatballs and place on baking pan.

Step 4. Bake for 15 minutes, turning once after 7 minutes.

I also heated up some light Ragu sauce and poured over them. We had a side of zucchini, onions and mushrooms.

Give this and try and let me know what you think. Got any new recipes for me to try? Let me know in the comments!

Hit a new Deadlift PR!

2009-08-20T11:08:00.004-05:00

Step 1. Pick a day you want to attempt your new PR. Now take about a week off of training before that day.

Step 2. Take time each day to think about the lift. Mentally rehearse pulling the weight. Think about the smell of your gym, the sound of Pantera blasting from the speakers, the way the bar feels in your chalky hands. Picture yourself in your mind pulling the weight (you’re new PR) and how it feels. Its heavy but it breaks off the floor and you lock it out with ease.

Step 3. The day before increase your carbohydrates especially in the evening. The day of eat a large breakfast and keep your carbohydrates high through the day until its time to lift.

Step 4. Chug a Spike about 30 minutes before hand. Start sipping on a protein/carb mix such as Surge or Organic fat free chocolate milk. Mentally rehearse the lift over and over.

Step 5. Foam roll your quads/hip flexors, low back, upper back and hit some thoracic extension.

Step 6. Perform a basic dynamic warm up and be sure to include:
- Static hip flexor stretch
- Glute bridges
- KB swings
- Face pulls
- Perform some jump squats or vertical jumps. Explosive as possible for 3x3.

Step 7. Warm-up (lets pretend your previous 1RM is 300 pounds)
Warm-up set 1: bar with training plates if possible x 8-10 — feel the groove
Warm-up set 2: 135 x 5
Warm-up set 3: 185 x 3
Warm-up set 4: 225 x 1
Warm-up set 5: 265 x 1

PR Attempt: 310 x 1!

Step 8. Congrats you pulled a PR. Now skip the fist bump and grab a beer!

These recommendations are for educational purposes only. I advise readers to take full responsibility for their safety and know their limits. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t try this if you do not know how to properly deadlift and have experience. I am not responsible for any form of injury, personal loss or illness caused by the utilization of this information.

Busy, Busy, Busy!

2009-08-13T21:00:00.003-05:00

I am currently in the process of moving to a new home. Due to this I haven't had much time to write.

Since I have no content I will leave you something for your viewing pleasure.

Enjoy!

Kicking It Old School - The Training

2009-08-11T11:58:00.005-05:00

Here is the second part to my “Kicking It Old School” post. If you haven’t read the first part then check it out (down below).

So now that you know what nutritional approach I took I will show you what my training looked like. I know my nutritional approach then had some major flaws, as so did my training. However just like with my nutrition I was doing some things right. This following page out of my journal was from the exact same week as the “Kicking It Old School – The Diet”. I began my journey with some shitty exercise selection and workouts no doubt. It continually improved from reading books on training, trail and error, etc.

This is the type of training I used to take my body weight from 135-185 during high school. Given I did vary my workouts my basic philosophy stayed the same and I learned more each year about training. This was from my junior year and this page was taken when I weighed 155 pounds. I began my junior year at 155 and began my senior year at 171. So this was roughly 4 months into my junior year right after football season ended.

12-01

Monday- (Upper - Push)

Bench Press 3x6-8
Incline 3x10
Pec Dec 3x10
Dips 3x12
Close Grip Bench 3x12
Cable Press Down 3x15
Shrugs 3x20

Tuesday- (Lower)

Deadlift 3x6-8
Leg Curls 3x10
Leg Ext. 3x15
Calf Raises 3x20
Run 400’s

Wednesday- (Biceps and Abs)

Standing Curl 3x10
Preacher Curl 3x10
Alternating Dumbbell Curl 3x10
Hammer Curl 3x10
Sit ups 3x25
Crunches 3x25
Leg Raises 3x12

Thursday- (Lower)

Squats 3x6-8
Leg Curls 3x10
Leg Ext. 3x15
Calf Raises 3x20
Run 40 yard sprints

Friday- (Back, Shoulders)

Push Press 3x6-8
Pull Ups 3x8
Shoulder Raise Lateral 3x15
Rear Delt Fly 3x15
One Arm Row 3x10
Upright Row 3x12
Bent Over Row 3x12
Behind Back Shrug 3x20
Seated Row 3x20

As you can see there are some good things here (bench, deadlift, squat, push press, pull ups) as well as some crappy stuff (leg ext/curls, too many exercises/volume, no single leg work, a day for biceps and abs, too much isolation, set/rep parameters). Same as with the nutrition I wouldn’t do it the same today. But all in all it shows sticking to the heavy basics and lots of food is where it’s at for size, strength and performance.

What did your training approach look like when you began training? Has it changed much since then? Let me know in the comments!

Kicking It Old School - The Diet

2009-08-07T12:53:00.002-05:00

Recently I have begun cleaning and packing to move to our new house. During this time I came across a ton of old workout and nutrition journals. Let’s take a peak into what I was doing during one of the phases in which I gained the most muscle.

For those of you who don’t know I began weight training seriously in 8th grade. That was over 10 years ago. During that time I haven’t taken over a couple planned weeks a year off from training. In that time I managed to take myself from a bodyweight of 135 pounds to the heaviest weight of 205 (a little too much fat). I am currently hanging out around 190.

Keep in mind this meal plan isn’t what I would currently recommend for my clients or anyone looking to gain muscle. This is what I used to take my body weight from 135-185 during high school though. Given everyday wasn’t the same and I learned more each year about nutrition. This was from my junior year and this page was taken when I weighed 155 pounds. I began my junior year at 155 and began my senior year at 171. So this was roughly 4 months into my junior year right after football season ended.

Tuesday: 12-11-01

7:00am
1 Cup Oatmeal
2 Eggs
Carnation instant breakfast in 16 oz. milk
multi-vitamin

8:00am (lifting and conditioning – Lower Body)

9:20am
2 Scoops Protein in 16 oz. milk

11:30am
2 Scoops Protein Shake in 16 oz. milk
Balance Bar

3:15pm
Two Big ham sandwiches (wheat bread + cheese)
32 oz. milk

4:30pm
2 slices pizza
3 Yogurts
16 oz. Milk

6:00pm
Steak and Baked Potato and Salad

7:30-9:30pm
Drink 64 oz. Milk in time frame

10:00pm
Can of Tuna
Bedtime

As you can see that is a lot of food and over a gallon of milk. Was it perfect? Hell no. There are no fruits or vegetables except the salad with dinner (I am actually surprised to see that). There are definitely better ways to gain muscle. However most people hit the gym hard and wonder why they aren’t getting any bigger. They aren’t eating. You have to eat and eat big to get big.

Stay tuned to what my training looked like during this time as well.

What did your nutritional approach look like when you began training? Has it changed much since then? Let me know in the comments!

What I've Been Up To

2009-08-04T12:49:00.007-05:00

• First of all I have been helping my fiancé plan our wedding (actually she does most everything but I do what I can). For those who don’t know I am getting married to the most amazing and gorgeous girl ever on Sept. 19.

• We are going here for our honeymoon. I can’t wait to spend 7 days in Jamaica with my new wife!

• My fiancé and I are in the process of buying a house. We close this Friday and the current resident has 7 days to get out…then it’s ours!

• I spent the past weekend in STL watching baseball. The highlight of the weekend was spending 30 minutes lost in the projects at 11:30 on a Saturday night. It was probably one of the most dangerous places in the US we could have been at that time. Crazy!

• My training is going good. Progressively getting stronger and working on my weak areas. Trying to decide on when and what to compete in next. Powerlifting or Strongman…I can’t decide.

• I’ve also been playing around with a new para workout nutrition protocol. I also like what I am seeing. I believe it’s similar to what the new “I, Bodybuilder” program on T-Nation is going to recommend. Just going off of what I’ve read from Thibadeau.

• My soccer players and golfers are getting into season right now. I cant wait to see them kick everyone’s ass this fall. (One hit a 375 yard drive this past weekend)

• There is a sweet ass hill in my soon to be backyard. Can’t wait for early morning hill sprints!

• Deer season (bow) is coming up. The past few years I haven’t been able to do much hunting because of work and school. Now that I am done with school I’m planning on hunting a little more. Time for some free lean protein! Hell yeah!

• I have a brilliant idea I am working on. I am not calling myself brilliant, just the idea. I am hoping to get it going in the next 6 months or so.

So that’s some of what I’ve been up to.

What have you been up to? Let me know in the comments!

Motivational Kick In The Ass #4

2009-08-03T12:38:00.002-05:00

My little sister, Alex, busting out a set of chin ups.

"We're a species that seeks comfort and rejects pain. As a weight trainer intent on success, whatever the sport or goal may be, we must reverse this outlook. We must seek pain and reject comfort. When I speak of pain, I don't mean the type that causes injury, but the type caused by effort."

-Robert Fortney

"Congratulations, Now You're a Personal Trainer"

2009-07-31T15:28:00.010-05:00

He's probably working at your local Globo Gym.

I have had an article published on this in the past but, I feel the need to rant again. The fitness industry needs better regulations, but I don’t see it happening anytime soon. It seems everybody and their mother are becoming a personal freaking trainers these days. First it’s was a local coach who came by the gym.

Coach: “So bro what does it take to do this? Ya know like on the side for some extra income.”

The next guy who asked me works odd jobs and wants something else to do.

Guy: “Man I know how to work out. This job looks easy and would be some easy fast cash.”

The next was an account a client had listening to a martial arts instructor speaking with a friend.

Friend: “Hey man I got laid off and need a job.”

Martial Arts Instructor: “Dude, just get certified and be a personal trainer. You can do it online with a weekend course.”

And the last account was from another client who was getting a massage from a massage therapist.

Massage Therapist: "Yeah, I'm thinking about getting my personal training certification for some extra money."

Client: "You're an idiot!" (Ok, I really don't what he said back but I'll pretend)

And those are the latest 4 of the many accounts that are flying around in my head right now.

Do people understand how f’ing insulting it is to fitness professionals who take this serious and make a career out of it? Career trainers/strength coaches didn’t take a weekend personal training course. This is something they are passionate about and take serious. We don’t look at it as a side job. This is our career, our livelihood. We don’t do it for the money. The money comes because we get results. We don’t show people how to work out. We write individualized programs that get people to their goal in the shortest time and most efficient way possible. We don’t give people a copy of the latest fad diet. We consult on their nutrition and give them individual guidelines to take them to those same goals in the same manner. There is a lot more to our job than “counting reps”. We have a diverse background rooted deep in science.

We have studied:

Biology
Anatomy
Physiology
Algebra
Biomechanics (Quantitative and Qualitative)
Kinesiology
Care & Prevention of Athletic Injuries
Psychology
Nutrition
Marketing
Fitness Management
Pharmacology
Human Development
Exercise Physiology
Special Populations
Strength & Conditioning

Those are just a tip of the iceberg. Most experts in the field have studied even deeper in many of these areas. Along with these studies true fitness professionals have years of “In the Trenches” experience(I may be young but I have over 10 years, no joke). They have gotten results for themselves as well as many others over and over. They also have self studied hours and read every book, journal and article they have gotten their hands on. They are hungry to learn everything they can. They do this because they want to be the best at what they do. They want to get people results.

So if you are one of those people who are looking to get into this industry here is what I recommend:

1. Train yourself and get yourself results.
2. Start reading an hour everyday on training/nutrition.
3. Join the NSCA.
4. Find a mentor.
5. Apply to a college and get a four year degree in a health related field (exercise science, nutrition, kinesiology, biomechanics, etc.)]
6. Go to every conference/clinic you can afford.
7. Take and Pass the NSCA-CPT exam before you graduate.
8. Internship with people who are in the know and be a sponge. Absorb everything you can.

Congratulations, maybe you can train people.

I say maybe because even if you follow those steps you may or may not have what it takes. I have also seen great trainers who didn’t follow all of those steps. BUT I can guarantee you one thing.

That weekend personal training courses didn’t teach you shit. End Rant.

Yeah, I Train Celebrities.

2009-07-29T17:35:00.002-05:00

(Candice-Far Right, Laura-2nd From Right, Todd-Far Left)

Not really. Well I guess you could say I train local celebs. My fiancé Candice (who trains with me and has quit a large tab of training sessions adding up, ha), along with Todd & Laura Duff (who train with me and are great friends of ours) were featured on the cover of the latest issue of Paducah Life magazine.

My Current Training/Nutrition

2009-07-25T20:03:00.003-05:00

Lately I have been getting emails and messages from people asking what my current training routine is like. I figured instead of answering everyone individually I would just make a post out of it. My current goals are strength. I just want to get stronger. I just want to keep picking up heavier shit. I am looking at doing another strongman competition this winter OR doing a IPA powerlifting meet in January. I haven’t decided yet. I am almost positive I can set the 198 pound class deadlift record at the meet. The bench and squat are questionable though.

My Current Training Block:

Monday
Push Press – 3 sets of 1-5 reps
Military Press – 5 sets of 10 reps
Pull Ups – 5 sets of 10 reps
Drag Curl – 5 sets of 10 reps

Tuesday
Deadlift – 3 sets of 1-5 reps
Deadlift – 5 sets of 10 reps
Rollouts – 5 sets of 15 reps

Thursday
Power Cleans - 3 sets of 1-5 reps
Bench Press - 3 sets of 1-5 reps
Incline Bench – 5 sets of 10 reps
Blast Strap Row – 5 sets of 10 reps
Dips – 100 reps total
Reverse Curl – 5 sets of 10 reps

Friday
Squat - 3 sets of 1-5 reps
Lunges – 5 sets of 10 reps
Good Morning – 5 sets of 10 reps
Hanging Leg Raises – 5 sets of 10 reps

Conditioning: Prowler Sled pushes 2 or 3x’s a week. Battling ropes 1-2x’s a week.

Every workout I begin with a dynamic warm up and foam rolling. I always include a small upper back movement such as a facepull or scarecrow in this portion.

Current nutrition isn’t anything set (however most days look the same). Goals are pretty much maintenance (although I am itching to increase calories to put on some more size-just don’t want any fat gain during the summer months).

Current Nutrition:

Meal 1: Supershake (usually containing calorie countdown chocolate milk, blueberries, strawberries, spinach, vanilla protein, granola, nuts)

Meal 2: Greek yogurt with granola

Meal 3: Turkey and cheese on wheat

Pre Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine

Peri Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine

Post Workout: Lean protein with a complex carb

Meal 4: Greek Burger or Tacos (lean beef, whole wheat tortilla, 2% cheese, low fat sour cream)

Meal 5: 2 Scoops Muscle Milk

So there you have. That is my current nutrition and training program. I change my program up every 4 weeks using a block system currently.

What training methods are currently working for you? What’s some of your favorite current meals? Let me know in the comments down below!

Busy Week

2009-07-24T14:17:00.002-05:00

Not a lot of time for writing this week. Been super busy buying a house (should be ours as long as the inspection goes good!), training clients, training myself, working on a presentation I’m presenting next week, and working on a cool new project.

So watch this, get motivated, and go train your ass off!

Weekend Recap

2009-07-21T11:21:00.003-05:00

I spent this past weekend at the University of Louisville with some co-workers and friends Shawn and Sam. We were attending the Kentucky NSCA State Clinic. We had a great time learning from some of the best in the industry (and one guy who I never figured out why he was allowed to present). There where a few highlights of the weekend.

• Having an old bitch try to steal our table in the bar area at P.F. Changs. There was a 1 hour 45 minute wait and the bar was first come first serve. I scoped out a table fixing to leave and we had it on lock. Then this bitch and her husband went in for the steal after we had moved over to it and was waiting it out. After some strategic body movements we ended up victorious with the table! (And got called a few names from the couple...Still don't understand why?)

• University of Louisville’s football training facility is badass. From the 16 power racks to the indoor sprint lanes, variety of bars, strongman equipment (logs, stones, tires, yoke, etc.), soft tissue toys (balls, pvc pipe), it is an unreal facility!

• The first presenter was a disappointment. Not only did he read from his PowerPoint, the video of his client’s demonstration showed some very, very shitty form. Needless to say he left after lunch when no one was talking to him…

• Mike Robertson presentation on the low back was great. I wouldn’t expect anything less form him however. Check out Mike's blog.

• Coach Adam Feit had some great practical nutrition tips for college (and high school) athletes. He was a great presenter and I expect to see him do some big things in the future.

• Coach Joe Kenn gave the best (and most practical) power clean progression presentation I have ever seen. I can’t wait to apply it with my athletes.

All in all it was a great clinic. I definitely learned some new things and was refreshed on some others. I met some great people and it was awesome to be around so many motivated trainers and coaches.

*For those who like to bet I would be betting on University of Louisville football this year. With their new strength and conditioning coaching staff they will be hard to beat. Want to see some proof of their strength? (and he’s a linebacker):

Things I've Learned

2009-07-16T13:01:00.004-05:00

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"

2009-07-14T16:52:00.002-05:00

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...

2009-07-12T12:35:00.002-05:00

Won't Back Down

2009-07-09T13:20:00.003-05:00

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

2009-07-08T11:56:00.002-05:00

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

2009-07-06T12:44:00.002-05:00

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

2009-07-03T09:37:00.003-05:00

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

Off Season Soccer Strength

Badass Bison

2009-07-01T19:01:00.005-05:00

Tonight for supper I decided to try a little something different. I picked up some sweet American buffalo (bison). Bison is great since they live their lives roaming grassy fields. They aren’t injected full of chemicals, drugs and growth hormones (unlike Ronnie Coleman). Even better… It has more protein and less fat than its buddy, beef.

The Ingredients:

The Meal:

Step 1:
Mix Bison and Feta Cheese in bowl. Add chopped olives.

Step 2:
Add salt, pepper, and garlic salt to taste.

Step 3:
Cook in pan over medium heat for around 5-6 minutes on each side. (Cooking times may vary - so keep an eye on it so it doesn't burn)

Step 4:
Eat

Makes 4 servings (2 if your bulking)

Bison: Yes, it's that Badass.

Motivational Kick In The Ass #2

2009-06-29T12:28:00.004-05:00

"If you aren't satisfied with your physique and your progress in improving it, it's most likely not your set/rep scheme, split, tempo, or exercise choices. It's your diet.

Most people are animals in the gym and wimps in the kitchen. They'll train hard and try any grueling workout program, but they don't have the willpower to choose the right foods at the right times in the right amounts. And their physiques reflect it."

-Chris Shugart

Things To Check Out

2009-06-25T12:19:00.001-05:00

Nate Green ran an article on his blog by me this week. You can check it out here.

While you are on Nate’s site be sure to click around. He has some great articles to check out.

Also, I contributed to TMuscle’s Mythbusters series this week. Click here to check it out.

While you are on the TMuscle site also the check out their great content. I have been reading this since it was a print magazine. It was the best then and still is.

Powerlifting

2009-06-24T14:02:00.005-05:00

This past weekend I had 4 lifters compete in the Southern Powerlifting Federation’s Middle Tennessee Powerlifting Championships. For 2 of my lifters this was their first meet. Kelly placed 3rd in the 148 women’s class and 2nd in the 148 sub-masters women’s class. She did a great job for her first meet and I expect to see her numbers continue to rise.

Todd did a great job in his first competition. Todd started training with me and picked up his first weight since high school just a little over a year ago. Talk about some great progress in the past year. We haven’t even been deadlifting a full year yet and he is in the mid 300’s. Todd has the mentality it takes to be a great athlete. It is his attitude and drive that has made his progress so fast. Todd placed 1st in the sub-masters men’s 181 class.

This was Laura’s second powerlifting meet. Laura had a great day hitting a PR on squat and deadlift. She also set the SPF squat record at 200 (broke it by 15 pounds). She actually hit a 205 squat on her third attempt but she missed the judge’s squat call so it didn’t count.

Parker had a great day as well. Parker has been competing in powerlifting for about 2years now (training for 3 years). Parker hit a meet PR on squat and bench press. He also had a strong deadlift to finish up the day. Parker finished first in the teen 16-17 181 class.

I would like to congratulate everyone on this meet. It was a long day and there where a ton of lifters. I was proud to see such a strong showing by my lifters and great sportsmanship among all.

Cheaters #1

2009-06-23T21:28:00.005-05:00

The foods I lay out in this series are foods I eat whether on a weekly, monthly or even longer basis. The purpose of this is to show you that to have the physique you want you don’t have to continually eat chicken and broccoli everyday. Because honestly, that shit sucks. These foods aren’t always going to be what some consider the healthiest options. They are what I feel fits perfectly into a healthy lifestyle that is balanced. Warning: These foods may make you feel like you are "cheating" on your diet (hence the name).

I have competed in bodybuilding and been through some hellish diets (cod and spinach for 5 meals a day for 4 weeks). Given I did reach ~4% body fat; I don’t think I would do that diet again. This series is for those wanting to maintain athletic body fat ranges 8-12% (guys) and 16-20% (women). If you want to venture below these ranges I would remove some (possibly all) of the foods that I will be presenting here.

I try to maintain 8-10% body fat through the spring and summer months and I will let it hit 10-12% through the fall and winter months. I have eaten the foods I will be featuring and been able to do this quite nicely. (Remember: you have to be in calorie balance to maintain weight).

The first featured food is Kashi Pizza. Kashi pizza is a life savor when I have worked and long day and want to fix an easy meal that is fairly quick. Kashi pizza has a crust made from whole wheat flour and the Kashi seven whole grain blend. Other key ingredients include ground flax seed, extra virgin olive oil, 2% cheese, and diced tomatoes. This stuff is great. 1/3 of the pizza is a serving and this pizza pictured (five cheese tomato) has:

Calories 290
Fat 9g
Carbs 37g
Protein 14g

Depending on my caloric needs (and protein needs) for the day sometimes I will heat up some of the pre cooked chicken breast I keep in my fridge and either (a.) cut it up and eat it on the pizza or (b.) just eat it along side the pizza.

So there you have it, the first installment of Cheaters. Stay tuned for more to come.

Family Fitness: A Father’s Responsibility

2009-06-21T12:42:00.002-05:00

Family Fitness: A Father’s Responsibility

“Dad, let me hang from your arm again!” I remember those days just like it was yesterday. Riding side by side with my dad, his muscles seemed enormous. He would flex his bicep; hold it to the side, as I hung high above the truck seat. I must not have been much older than four at the time. All little kids look up to their dad and want to be just like them. I was no exception.

From a young age I was very active. My dad and I hardly ever watched television or sat around the house. If we weren’t in the yard playing games or riding bikes, we were in the basement working out or wrestling. I got my first weight set when I was around seven-years-old. No, it wasn’t a real set of weights; it was a plastic barbell with plastic weights and some dumbbells! I would lie side by side in the basement with my dad as we lifted rep after rep. Boy did I feel like a grown up! As I got older the activities only seemed to increase. He would tell me about his ‘glory days’ of high school football and baseball which served to spark my interest in sports even more. I became involved in organized sports as soon I was old enough to be eligible and participated all through middle school, high school, and still do.

If all the sporting activity I’ve mentioned so far wasn’t enough we where also heavily involved in hunting and fishing. Hunting and fishing may not seem like a physical activity but it’s what I consider non-structured, physical activity. Walking two miles through the woods, climbing up a 25 foot ladder to the top of a tree, climbing back down and walking two more miles to the truck is definitely a physical activity.

What worries me about kids today is that they aren’t getting the physical activity that my generation (and I’m in my twenties) and earlier generations such as my parents got. Now, I’m afraid that some of you will be offended by this next paragraph but, if you are, it’s probably because it’s at least partially true and applies to your family. Too many parents let the television and video games “baby-sit” their kids. Imagine the worst scenario: Your children sit down with their “Little Debbie” snack cake, 20 oz. bottle of Coca Cola and the television takes over. Four hours later its bedtime. They skipped supper because they where too full from all the junk food. Their insulin levels spiked with the surge of sugar, then crash, and its time to sleep. Some children continue this pattern day in and day out. Oh, and don’t forget the weekends - its even worse on the weekends. TV and video games for 8 – 10 hours a day.

For some kids out there this is exaggerated, but for others it fits exactly. 64% of adults in the United States are overweight or obese . 2 in 10 children are obese and 6 in 10 are overweight. That is over 60% of all children in the US. The obesity in pediatrics is increasing at an alarming rate . If childhood obesity continues into the adult years there is an increase in serious illness and death . Children with obese or overweight parents have a much higher chance of becoming overweight or obese.

These are the facts and I think you, their parents, are in the position to help turn these numbers around. Here are a few things to think about: Ten years down the road do you want to be able to play with your kids? Twenty years down the road do you want to be able to play with your grandkids? Forty years down the road do you want to be able to functionally get around? For some of you, if you don’t make some drastic lifestyle changes, that sadly might not happen. For others if you don’t change your children’s habits and lifestyle you will end up outliving your children!

Kids are now recommended to get at least 60 minutes of exercise daily . That exercise can be split up into 6 - ten minute bouts or 60 minutes all at once - it really doesn’t matter. It can be in any way, shape or form. If their heart rates are elevated and it is working their muscles then that’s all it takes. And, make it fun; exercise doesn’t have to be something that is dreaded. But getting sufficient exercise is just half of the problem. Poor nutrition choices are the other side of the issue. Getting your children to eat a healthy diet can certainly be a challenge. This is an actual page from the food-log of a pre-teen:

7:00 am– Mountain Dew – 16 oz.
8:00 am – Mountain Dew – 16 oz., French toast bites with butter and syrup
10:00 – Pepsi, chips from the vending machine, bag of skittles
12:00 – 2 mountain dews, 2 slices of pizza with pepperoni, 3 small things of ranch dressing (pizza dipped into), 2 boxes of French fries, 2 Kit Kat bars
1:30 pm – Pepsi- 16 oz.,
2:30 pm – mountain dew, bag of skittles,
6:00 pm – 3 hot dogs with ketchup and bun, French fries, 2 glasses of lemonade, handful of M –n- M’s
9:00 pm – bowl of chocolate ice cream, handful of M & M’s

It is amazing the huge amount of sugar and fat taken in during a 24 hour period. Not even to mention the lack of nutritional value. Frankly - it’s ridiculous!

I think we can all agree that kids should be eating healthy, nutritious food; not sugar laden treats and fatty meals. Its time to put a stop to the kind of eating detailed in the log and many local schools are trying to help. (We need to encourage them even more.) The other place your children are getting this food is, believe it or not, your own home. (If you know someone whose house is stocked only with helathy food choices and yet who is not healthy and lean, look under their bed.) The bottom line is that your house must contain foods which are going to help you and your family become healthy and stay healthy. Since most people spend more time at their home than any other place, the only way to accomplish that is to eliminate that temptation. The best way to eliminate all that temptation from your home is… throw it away. I mean literally take a trash bag and fill it up with anything that isn’t going to help you and your families’ health. Being healthy is a lifestyle choice and for some, takes drastic changes. However, the beauty is that the changes required are realistic and can be accomplished. There is a time and place for foods that aren’t healthy but it is not in your children’s schools or your home. Some popcorn and a candy bar once a week at the movies is fine - some popcorn and a candy bar every night before bed is not! I could go on and explain, in much greater detail, about the approach to good nutrition but it would take a lot more space then I have in this article.

As a fitness professional, I have the obligation and opportunity to help you and your children become more active. The epidemic of childhood obesity and its associated lifelong health issues are now getting some much needed attention by the media, but I still feel that not enough is being done about it. It’s time to step up and take control of your life and your children’s life. You should voice your concern on the amount of physical-education time kids are allotted at school. You should voice your concern on the pizza and burgers they are served for lunch at school. But most importantly YOU should take control of your own life and health, make smart choices and be a role model to your kids.

As a father, like it or not, you are a role model and if you are active and healthy, the chances are your children will be too. You can lead your family by example; protect them from the illness and injury that obesity and a poor diet will cause. Find ways to keep your kids active outside of school in sports clubs, teams, or other forms of physical activity: Take them on a bike ride, throw a football at the park, or teach them to swim. It’s time to step up, make a difference, and help your kids live a healthier lifestyle. It has to start somewhere; it has to start sometime. What better place than with you, what better time than now. I wish you all a happy and healthy Fathers Day.

Persevere

2009-06-19T16:50:00.000-05:00

It's Finally Over

2009-06-18T13:00:00.000-05:00

It’s finally over! I have officially taken my last exam of my undergraduate degree. It’s been a long time coming but it’s finally here. As some of you know my last class I had left was college algebra. I believe I will end up with an “A” in there. Kind of makes me wonder why I put this class off for so long? I guess it doesn’t really matter now. Since I am done, but the next graduation month is August, I wonder how long until I can put B.S. after my name?

Motivational Kick In The Ass

2009-06-15T12:32:00.001-05:00

Dave Tate

"It's the one who trains the smartest who'll last the longest, and in time your day will come. The road is never easy and it may take a few years to put ten pounds on your bench if you've been training for a while. (I've walked this road.)

If it was easy, everyone would be doing it. This isn't an easy game for anyone, even the guys who progress quickly. This is because it all slows down in time. It just happens to be different times for all of us. If you can't handle it, then try the Stairmaster and stay the hell out of the weight room! The rest of us have work to do and don't need your negative ass in the way."

-Dave Tate

Food Inc.

2009-06-13T09:46:00.000-05:00

Random tidbits from my brain:

2009-06-11T13:32:00.007-05:00

• Support your local farmers market. They can hook you up with killer produce. Here is today’s post workout sampler platter:

• Running a relay with 6 people on “The Prowler” is classic. If only I had a photo of the aftermath. It looked something like this:

• Why did I used to train body parts? That is so freaking idiotic. The body doesn’t move in parts. It moves as a whole. Train movements instead.

I Bet He Does Body Part Splits

• Want to look like an athlete? Stop training like a bodybuilder. Train for performance and aesthetics are sure to follow.

• Want to get bigger? How about you try getting stronger first. I don’t care how many quadruple drop set bench press tri-setted with cable crossovers and DB flys you do. You’ll never get any bigger without progressively lifting heavier weights overtime.

• On another note you don’t go from squating 95 pounds to 495 pounds in 3 months. It takes time. Make slow progressions, keep great form, and take time to recover. You can’t get stronger every single workout but you can make progress from week to week. Feeling run down? Take a week off or mix it up with bodyweight only workouts for a week.

Another guy trying to go from 95 to 495 way too fast.

• Get your ass outside. Its summertime. Bike, swim, hike, or run…I don’t care what you do. Just MOVE.

He definitely needs to get out more. A LOT MORE.

Congrats and Good Luck

2009-06-08T22:07:00.005-05:00

First I would like to congratulate Darren Smith, from St. Mary High School. Darren has been a client of mine for a couple years now and is a great athlete. He is also a great student academically. Darren had a few different college offers (even one from the Naval Academy Preparatory School). He decided to attend Brescia University to play basketball and tennis this fall.

Darren at the signing.

Second I would like to congratulate Chase Caldwell, from Heath High School. Chase finished 4th in the 400 meter with a time of 52.12 at the Kentucky State Track Meet. Chase has been a client of mine for about 8 months now and has made some great improvements. Chase is also only a sophomore so I expect to see some more great things from him on the track (as well as on the soccer field).

Chase Doing Some Training

Coming up in less than a month I have 4 clients competing in the Southern Powerlifting Federation’s powerlifting meet in Cookeville, TN. For Todd and Kelly this will be their first competition. Todd has only been lifting a little over a year but is putting up some impressive numbers. I expect him to do well. Kelly has been training with me for over four years but just recently wanted to get into powerlifting. She is also putting up some very impressive numbers.

Todd Doing Some Training

Kelly Deadlifting a few months ago. Strength has really went up since then.

For Laura and Parker this isn’t their first rodeo. This will be Laura’s 2nd meet. Laura holds the Kentucky state raw bench press and raw deadlift record. She has been lifting with me for a little over a year. From her current gym numbers she should take the SPF Tennessee state record for her division. This will be Parker’s 5th Powerlifting competition. Parker holds a national raw powerlifting record.

Laura Deadlifting 200 for 4 reps a few months ago. She pulled 230 for 2 last week.

Parker Pulling 360 for a single.

I expect to see some great things (definitely some personal records and possible a state record or two?). Good Luck Everyone!

Five Years

2009-06-06T11:55:00.008-05:00

"Five years from now, you will be exactly the same, apart from the people you meet and the books you've read."

I first read this quote in an article by Alwyn Cosgrove. It was one of those things that just jumped right off the page at you and made you think for a while. At the time I was just getting into the fitness industry. I was an exercise science major (still taking the basic classes). I had studied for and passed the NSCA-CPT and had begun working at a private training facility. I was getting people results and loving my job, but I wanted more. I wanted to learn more that is.

The thing is I was the kid in high school that didn’t have to do much studying and made B’s and C’s (with the exception of weight lifting in which I made an A all four years). The thing is I had no drive to put in extra effort. I played football, had a good time with friends, made a good enough score on my ACT to go to the school I wanted. Why would I put in any extra effort I thought?

Once I began working in the fitness industry I realized this is what I want to do. This is what I wanted to make my career. I got hungry to learn more and more. I wanted to know why and how things worked. I wanted to know details. I wanted to know the newest research. I went from being the typical high school jock that had his girlfriend read him the cliff notes to the book he was supposed to be reading in English. To the guy who had his head in a book any time he could.

I can assure you in the past 5 years I have read a lot. Not only just the books you see in my library, but the e-books on my computer by the likes of: Ferruggia, Evan-Esh, Peele, Venuto, Ballantyne, just to name a few. I also have the daily blogs and websites (T-Nation, Elite FTS, Figure Athlete) I check.

I went from the guy you would last suspect of picking up a book and reading to someone who is always reading a book or three. I can guarantee you if you want to learn more about a particular profession, hobby, or craft then the best way to do it is to start reading.

Read everything you can get your hands on. Read what you believe and what you don’t believe. Remember everything you read isn’t true and some just plain sucks. (I am a bit embarrassed by a few books on my bookshelf). But also remain open minded to new ideas and techniques. At least in the end you will have a lot more knowledge. Then you can come up with your own ideas and methods by using what is useful and rejecting what is not (thanks Bruce Lee for that method).

How to Cook Chicken + Easy Recipe!

2009-06-01T21:49:00.007-05:00

Want a quick and easy way to fix chicken for a few days?

Things needed:
40 oz. bag of chicken breast tenderloins
Salt & Pepper

Step 1: Place skillet on stove. Open chicken and pour into skillet. Cover in water, add salt and pepper, and boil on high for about 20 minutes stirring occasionally.

Step 2: Let cool then remove Chicken and place in Tupperware. Each piece is approximately 2 ounces.

Want a way to turn this into a super quick tasty meal?

Chase's Cream Cheese Chicken

Things needed:
8 oz. chicken breast
1 Minute “Ready to Serve” brown rice
1 Green Giant “Just for One” broccoli & cheese
1 oz. Fat free cream cheese

Step 1: Cook rice in microwave
Step 2: Cook broccoli & cheese in microwave
Step 3: Heat up cooked chicken in microwave
Step 4: Mix all in large bowl, add cream cheese and stir.
Step 5: Enjoy!

Prep Time: About 4 minutes

Nutrition Facts: (Per Serving)
Calories 445
Fat 7
Carbohydrates 37
Protein 53

Give this a try and let me know what you think in the comments below!

A Day In Photos: Food Edition #2

2009-05-28T09:01:00.012-05:00

As I mentioned in the previous post I would be posting what I eat. This isn't exact everday (as I use carb cycling). However; it is a medium day.

Meal 1: 4 Kashi Waffles, Smart Balance Light, Aunt Jemima Sugar Free Syrup, 8 oz. Chocolate Calorie Countdown Milk, 10g Omega-3 Fish Oil (Not Shown)

Meal 2: Reese's Shake (Those are the ingredients)

Meal 3: 1 oz. Cashews, 2 Low Fat Cheese Sticks

Meal 4: Whey Protein Hydroslyate, Dextrose, Maltodextrin (Post Workout)

Meal 5: 8 oz. Chicken Breast, 1/2 Cup Brown Rice, 1 Cup Broccoli & Cheese ("Just for One" By Green Giant)

Meal 6: Tuna Steak, Sugar Snap Peas, Unsweet Tea

Meal 7: 1 Cup Low Fat Cottage Cheese, 1 Cup Blueberries

28 Days Later

2009-05-25T18:09:00.005-05:00

And I Did It Without Any Help From Jenny

This past weekend ended my 28 day war with body fat. For those who didn’t see my post a little over a month ago I had decided to go into a strict fat loss phase the day after my Strongman competition. This fat loss phase was inspired by this quote:

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation.” – Dan John

I started the diet at 198 pounds. I didn’t mess with doing measurements or caliper pinches. Being a fitness professional I guess it seems I should monitor all of these things. However; I know my body very well. I know what my body is doing. I used the scale, my clothes and strength (in the gym) to determine how things where going. Over the course of the 28 day fat loss phase I lost 12 pounds. I ended up weighing in at 186. My strength didn’t diminish at all. I actually felt just as strong throughout the whole fat loss phase. I am figuring my weight will settle in around 190 as I transfer into my maintenance phase. Since I went fairly low carbohydrate during the phase the introduction of carbohydrates will cause some glycogen storage as well as intramuscular water storage. This will account for the weight gain as well as a little more food volume.

As for training my gym days I am going to transfer into a hypertrophy phase to give my body a little rest from the heavy weights. However; my strongman day will still include events, some of which will be max effort or near max effort.

For those interested in what I am eating, Stay tuned for a post on “A Day in Photos: Food Edition” this week.

IS THIS DISTURBING TO ANYONE ELSE?

2009-05-19T10:40:00.000-05:00

A Confession

2009-05-17T10:30:00.002-05:00

I have a confession to make. The class I have left to take to graduate from college is one of the first classes you are supposed to take, College Algebra. You see I pretty much continued to put this class off from the beginning of my college career. Why you may ask? Well, I always thought I wasn’t good at math. Math seemed overwhelming and just plain pissed me off at times.

My Former Attitude to the Thought of Doing Algebra

So like most I avoided what I didn’t like and didn’t think I was good at. After years of studying exercise science, business, motivation, psychology I have learned an important lesson. If you think you are bad at something you are more than likely not going to put forth effort and you will be bad at it. On the same note if you go into it with the mentality that you are good at it you will be surprised in the outcome. I just took my first test in the class and got an 88. Definitely not a perfect score, but then again not bad for someone who “isn’t good at math”. As corny as it may sound to some positive self talk works. I tell myself I enjoy math and I am good at it. And gosh damn it, it works. I have found myself enjoying the process of figuring out the algebra problems. Another thing I have done is made a goal to set aside one hour a day to work on algebra. It is amazing how much you can accomplish and learn in one hour. So for anyone who has something they want to accomplish, big or small remember the importance of positive self talk and putting forth time and effort. You may be surprised at what you can do.

The "Golden Era"

2009-05-12T14:23:00.005-05:00

I first entered the Iron Game back as a 8th grader inspired by the old black and white images of the likes of Arnold, Frank Zane, Franco Columbo, etc. I wanted to look like that. Many years have passed since I first stepped foot in the weight room as a 135 pound 8th grader. I originally wanted to be as big as possible. Like most, my idea of what I wanted to look like changed over the years. Even though I have dabbled in bodybuilding I have no intentions of ever trying to go to the next level. I do it because I like to compete. The same reasons I also compete in powerlifting and strongman. Bodybuilding today is almost becoming a freak show. I admire the physiques of today’s top bodybuilders and I know the hard work and dedication they have put into their bodies. That doesn’t mean I want to do the same. I like bodybuilding like it was back in the “Golden Era”. Back when bodybuilders where strong, athletic and had great looking physiques. Honestly, my current goals resemble that of the “Golden Era” bodybuilders. I want to not only look strong, but be strong. I don’t want to look like a freak; I want to look like an athlete. I guess what actually inspired this post was a quote I came across while looking through a book called “Pumping Iron: The Art and Sport of Bodybuilding”. This book is a classic and even has a note in it reading:

Merry Christmas! 1977

To: Billy

From: Griff

Talk about a true classic. A client of mine picked this book up for me at a yard sale. I looked it up online and saw it for sale for $125.00. Wow!

The quote that inspired this post is from “Pumping Iron: The Art and Sport of Bodybuilding”:

“Like one time I was on the beach here and a girl was with a guy. She says, ‘Look, This body. What a nice body this man has.’ I says, ‘Thank you very much.’ And the guy says, ‘Ahhhh. It’s just weak. Weak muscles.’ I went to him and I say, ‘Why you say that?’ I say. ‘I’m stronger than you. I can show it to you. I can lift something and show you I’m much stronger than you. And I can also do athletic stuff. But you can’t do it.’ I said, ‘Let’s go to the platform and ill show you.’ And then he started getting upset. He says, ‘Yeah? I’ll beat the shit out of you.’ He said it. So I grabbed him by the neck. I said, ‘Listen. Never say this again in your life.’ So then his girlfriend says, ‘Okay, Okay. Now you can leave him alone.” - Franco Columbu

I guarantee you Franco not only looked strong, he was strong. He trained like a athlete, powerlifter, bodybuilder, Olympic weight lifter and strongman competitor. He trained like that because he has competed in powerlifting, bodybuilding, Olympic weight lifting and strongman, even holding powerlifting and Olympic weight lifting world records. As most know he even held the title of Mr. Olympia a couple times.

So in essence I guess this post is a sort of tribute to Franco Columbu. He is definitely an inspiration to me and the way I train. Don’t be afraid to go against the grain. You don’t have to train for just one specific thing. It doesn’t have to be bodybuilding, powerlifting, etc. It can be what you want. I think we all share a love for the Iron Game. I am passionate about lifting weights and everything that comes with the territory, not one specific “sport” of lifting.

King Corn

2009-05-10T20:09:00.001-05:00

CSCS

2009-05-08T13:31:00.003-05:00

School is finally winding down this semester. I have one more final on Monday and the semester is over. What sucks is my summer class starts on Tuesday…one hell of a break, let me tell ya. The good thing is in 6 weeks I will officially be done with my Bachelors Degree in Exercise Science from Murray State University. Talk about a long time coming. It has taken longer than I have expected but I have been building my career since I started college. I have great clients, and a great set up so any sacrifices and extra time it has taken are well worth it. My next step is to test for my Certified Strength and Conditioning Specialist certification through the NSCA. I just got my practice test today and am ready to test my knowledge. There are a few areas I am sure I will need to sharpen back up on, I don’t know or remember everything nor claim to. I plan to test this summer for my CSCS. Wish me luck.

It Isn't Pretty, But It Works

2009-05-07T09:51:00.005-05:00

I was just putting pics from my camera to my computer and came across the one above. This was from when I went up to visit iFast in Indy. I arrived at my hotel, got checked in and was starving. I was very excited to get to the gym and learn so I needed food and fast. I stopped by Wendy's and ordered:

2 Grilled Chicken Sandwiches (Through out the bun; kept the tomato and lettuce)
1 Baked Potato (Salt and Pepper)
Water

There is no excusing for those who, "Don't have time to eat healthy" or "Travel a lot and can't find healthy food on the road".

I am calling B.S. on that. It can be done. It just takes some thinking and a small amount of effort.

Follow Me On Twitter

2009-05-06T22:13:00.001-05:00

I am not big on all this new internet technology. I had MySpace for a second when it came out. Then deleted it. I had Facebook for a little while longer. Then deleted it as well. Now there seems to be a ton of things out there to do. I got rid of MySpace and Facebook because they are big TWA's (Time Wasting Acitivites). I like to be productive with my time and getting on there and bouncing around looking at peoples pages and stuff brought out a bad case of computer ADD for me.

Twitter seems like a good fit though. Its great for social networking. You can type short messages that let people know what's going on or direct them to a link you may think people should see. It is quick, easy, simple and hopefully won't waste too much of my time. If it does it will be gone too.

So if you want follow me on Twitter click here --> Chase's Twitter

Old School Strongman

2009-05-06T10:23:00.002-05:00

POST COMPETITION

Here is a photo of Shawn and I with out badass (real) sword trophies. I took 2nd place and Shawn took 3rd in our first NAS sanctioned strongman competition. I was first introduced to the world of strongman around 4 months ago and I love it. Even for those not interested in competiting in the sport I highly recommend incorporating some strongman training methods into your programming. In just 4 months of training I hit an all time high in body weight (mostly muscle) and all my gym lifts increased greatly.

POST COMPETITION NAP/PRE NIGHT OUT

Swine Flu #2

2009-05-05T09:47:00.003-05:00

Thanks For The Drama, Babe.

Damn, I am sick and tired of hearing about the Swine flu. It is every where and everyone seems to worry they may have it or catch it. Thank goodness the following website has all your Swine flu answers. Just click below.

Do I Have The Swine Flu?

Lazy Sunday

2009-05-03T16:37:00.003-05:00

Today is just one of those lazy Sundays.

Lonely Island Ft: Chris Parnell- Lazy Sunday- Watch more Videos at Vodpod.

I worked a few hours this afternoon, worked on a couple meal plans, and just made a cup of coffee, fixing to sit down and do some reading. For those who love coffee and cream I have a great alternative for you. Now, I wasn’t so genius to come up with this myself, I actual stole the idea from the brilliant Leigh Peele. Whenever I am feeling the need for something besides black coffee I’ll add an ounce or two of Almond Breeze from Blue Diamond. One ounce of this stuff adds only 5 calories and adds a great flavor. I highly recommend giving it a try.

What's For Dinner?

2009-05-01T16:37:00.002-05:00

Here is a easy, simple recipe that my fiancé and I fixed last night. It tasted so great that we are actually fixing it again tonight.

Greek Chicken

Serves 4

Ingredients:
1 Package reduced fat feta cheese
2 cups chopped raw spinach
4 skinless, bonless chicken breast (about 1.5 pounds)
Nonstick cooking spray

Directions:
Preheat oven to 400 degress F. In a large bowl, combine feta and spinach. Cut a small slit in the chicken breast, then use the knife to create a large pocket, making sure not to cut through the chicken breast. Spoon equal amounts of the cheese-spinach mixture inside the pockets made in each breast. Coat a 9x13-inch baking dish with cooking spray and place chicken inside. Bake for around 30 minutes.

Nutrition Facts (Per Serving):
245 calories
45g protein
2g carbs
6g fat

We also added a side salad.

Ingredients:
1 cucumber
1 tomtato
8 kalamata olives
Wish Bone Salad Spritzer (italian vinaigrette)

Directions:
Cut up cucumber and tomato. Cut olives into halves. Place in a large mixing bowl and spray 10 sprays of dressing.

Swine Flu

2009-04-30T20:18:00.004-05:00

SOMEBODY SHOULD HAVE LISTENED IN 1976

I figured with all the talk about the Swine Flu I should blog about it. I really don't know much and I am not too worried. However; I happened across an article by Dr. Joseph Mercola that had some great points.

This was my favorite part of the article and I bet most of those reading this already follow these principels. These princples are what Dr. Mercola recommendeds to prevent getting the Swine flu or any other flu.

-Optimize your vitamin D levels
-Avoid sugar and processed foods
-Get enough rest
-Manage stress
-Exercise
-Take a good source of Omega-3 oils (Fish Oil)
-Wash your hands
-Eat garlic regularly
-Avoid hospitals and vaccines

Here is the article for any of those interested in reading the article in full:

Swine Flu

EDIT: So I learned today from a Doctor client of mine that the Swine flu vaccine in 1976 killed 25 people. The Swine flu killed 1. Gov't propaganda at it's best.

Old School Strongman

2009-04-28T16:39:00.002-05:00

Here is a video from my strongman competition this past weekend. I had a great time and finished 2nd place. I was very happy with the results. And my fiance did a great job filming.

Summer Fat Loss/Conditioning Class

2009-04-27T14:00:00.001-05:00

Click To Enlarge

Argonauts Fitness

2009-04-24T07:11:00.002-05:00

Here is a training montage of a few of our clients from Argonauts Fitness.

Drinking alcohol doesn't make you fat...

2009-04-22T22:41:00.003-05:00

“Drinking alcohol doesn't make you fat, It makes you lean....
Against bars, tables, chairs, and poles.”

The weather looks very promising this upcoming weekend. With summer like weather it is time for a summer like drink.

The Mojito is very refreshing on a hot day. The bad part a typical Mojito has 250-300 calories. This can add up real fast. This Mojito recipe has much less calories and taste great.

To make the calorie-free simple syrup in this exotic elixir, bring equal parts water and sugar substitute to a boil, remove from heat, and let cool. Refrigerate and use as needed.

Ingredients:
4 mint leaves
4 basil leaves
3 lime wedges
1 ⁄2oz simple syrup made with sugar substitute
2 oz club soda
2 oz diet lemon-lime soda
1 1⁄4 oz Cruzan rum

1. Stir mint, basil, lime wedges, and
simple syrup in a tall glass.
2. Fill glass with ice.
3. Add club soda and lemon-lime soda; top off with rum.
4. Garnish with mint, basil, and two berries on a toothpick.
5. Enjoy!

Nutrition facts per drink (made with sugar substitute): 90 calories, 2 g carbs, 0 g fat.

I agree with Brian. I think it is a great drink no matter what. Incase you feel a little insecure (or too lazy to fix the Mojito) here is more manly drink. My friend/client Todd introduced this to me.

Woodford On The Rocks

Ingredients:
Ice
Woodford Reserve

1. Place ice in glass
2. Pour Woodford
3. Enjoy!

Nutrition facts per 1 1/2 oz.: 97 calories, 0 g carbs, 0 g fat.

Careful with the with the bourbon though. You don't want to end up looking like this guy (the one in the background):

Ladies, does this sound like you?

2009-04-21T14:10:00.002-05:00

THIS COULD BE STANDING IN THE WAY OF YOUR FAT LOSS

Ladies, does this sound like you?

“I eat healthy all the time…”

But…

“…I’m still (insert # of lbs) overweight.”

I have heard the above many times before. I do believe that most of the people who say this are telling the truth. I believe they are eating the right foods yet are still not losing weight. This may sound crazy so far. You are probably thinking, “If someone is eating healthy foods there is no way they could still be overweight”.

Well it is very possible. You see weight loss is a very simple process (believe it or not). If you eat less calories than you burn you lose weight. If you eat the same amount of calories you burn you maintain your weight. If you eat more calories than you burn you will gain weight. This is the “law of thermodynamics”.

To further illustrate my point from above I want to give you an example. When I am trying to gain lean muscle mass (weight) I eat more calories than I am burning. I am in a calorie surplus. I still eat the same healthy foods I recommend for someone trying to lose weight or even maintain their weight. The only difference is I eat more of the healthy foods. I eat large portions and create a surplus of calories. So I am gaining weight and eating healthy. When I am trying to lose some body fat I eat the same healthy foods. I cut back on the portions and create a calorie deficit. So I am now losing weight and eating healthy. So as you can see healthy foods can cause someone to gain weight, lose weight or maintain weight.

It is not the food that is causing you not to lose weight, it is your calories. If you are maintaining your current weight your in a calorie balance. So how can you easily cut back on these portions?

• Don’t let your husband’s (or boyfriend, fiancé, etc.) portions impact yours. You don’t need the same amount of food as he does, unless of course you want to weigh what he does.

• When you eat out box up half of your meal before you begin to eat to eat at a later time. You then have 2 meals for the price of 1 and you have kept your portions and calories in control.

• Another simple trick is using a different size plate than your husband (or boyfriend, fiancé, etc.). He uses a larger one while you use a smaller one. You can then fill both plates with food without yours looking empty and sad. And best of all you have decreased your portions and calories.

Hopefully you now understand why some people can’t seem to lose weight even if they eat perfectly healthy all the time. It isn’t rocket science, its basic math. I am sorry to break it to you but no one can outsmart the “law of thermodynamics”. If there isn’t a calorie deficit created you will not lose weight. So if you are in this position use the tips from above to decrease your calories and watch the body fat start dropping again.

What I Have Been Up To?

2009-04-17T17:20:00.003-05:00

I haven’t had much time for writing any blogs lately. I am actually finishing up my last semester at Murray. I have a 3 hour class this summer and then I will be graduating with my Bachelors of Exercise Science in August. I shouldn’t have any more trips back to Murray unless there are problems with my assignments I have turned in. Most of my classes this semester where “work at your own pace” with a ton of assignments at the beginning. I just knocked them out one by one, actually finishing about a month early.

This Is What Helped Me Finish School Early

So what else is going on:

• My 2nd strongman competition is coming up next weekend in St. Louis Missouri. I have been preparing for this for the last 3 months and I am super excited to compete. I have some friends going up to watch so the “after party” should be a good time.

• By request I am putting together a couple bids for some local high school teams to work with their athletes. If they accept I will be working with 2 local teams conducting an on-site Strength and Conditioning program for the summer.

• I am working out the final details in starting an OUTDOOR Summer Fat Loss/Conditioning Class. I plan to hold it on Tues/Thurs mornings in a local park. Class will include 45 minute intense workout and nutritional guidance. Classes will be limited and at a very affordable rate. Contact me for more information if you are interested. chasekarnes@hotmail.com

• As soon as my strongman competition is over I am going into an aggressive fat loss phase. There is 28 days between my competition and the first day I will be shirtless on the lake. I definitely don’t get out of shape in the winter but anyone who tries to pack on any appreciable amount of muscle understands the abs get a little blurry during the winter months. I am ready to see how much fat I can lose in those 28 days. Dan John has a great quote that is very applicable to this:

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation.” – Dan John

I am ready for battle…

And I am ready to…be on a boat!

• I am hoping to make some time now for more blogging and article writing since my school work will be minimized.

• I have 4 powerlifters competing in 8 weeks in Cookeville, TN. I am ready for:

1. Seeing some heavy shit lifted
2. Records to be broken (Personal and State)
3. A great weekend out of town

TRUTH

2009-04-16T08:23:00.003-05:00

I stumbled across this photo this morning while catching up on reading some articles, research and blogs. This is a very true statement and I have said this to many clients. I think seeing it in writing adds a whole new prospective to it. Instead of being a "thought" or just hearing it, it is a concrete visual. It seems to make more truth to it. I recommend anyone out there that is having a hard time with meal compliance open the picture in a new window and print it. Then place it on your fridge, desk at work, and anywhere else you like. This will serve as a concrete reminder that you have a goal you want to reach. And if you don't get your dietary habits in control you will not have the results you are after.

Failure

2009-04-11T19:15:00.004-05:00

I have taken many, many risk in my life and I feel I have been very successful thus far for taking them. Most of my friends that have had great success have taken the risk. You just have to take risk, big or small. Make that phone call, send that email, quit that job, take that job, talk to that girl, go to that conference, read that book, and the list goes on. Get out of your comfort zone. Follow your dreams. Without taking risk you never know what "could have been". I think the great Michael Jordan tells it best in this clip:

Weekend Training

2009-04-10T14:36:00.004-05:00

Some guys get together and play golf on Saturdays.

Some guys get together and shoot hoops on Saturdays.

Some guys get together and go fishing on Saturdays.

Some guys get together and watch ball games on Saturdays.

And...

Some guys get together and LIFT HEAVY SHIT on Saturdays.

A Little Rant

2009-04-07T10:16:00.010-05:00

FUNCTIONAL??? Maybe if your sport is played on the MOON.

I am not an angry person and I don't complain about much at all. I did feel the need to rant about a few things though.

• I was logging my food into Fitday.com yesterday (yeah, I know kind of nerdy) and something came to my surprise. When I searched strawberries a few options came up. The first was “strawberries, raw”. The second was “strawberries, with sugar”. WITH SUGAR??? Why in the heck is that an option? So you are telling me strawberries (one of Mother Nature’s candies) actually need sugar? Wow…

• What is it with guys and their lifting straps. I understand the purpose of straps (to use more weight than your grip can handle) and would be lying if I said I didn’t use them from time to time. However; Do you really need them on your lateral raises, dude? Come on…just strengthen your grip a little.

• You know that guy (or girl) you see in the gym week after week, month after month, year after year and they look the same? You want to know what their problem is? Given their training program probably isn’t the best their DIET is the culprit to their lack of progress.

• If you get your diet and training advice from Oprah do me a favor and look at her. Has she done any remarkable body composition changes in the past X number of years? No? I didn’t think so. Then why would you buy “Insert Title of Diet Book” or “Insert Title of Exercise Book” that she recommends?

• Gyms that don’t allow chalk? I don’t understand this. At our facility chalk is a requirement. I have had boys and girls, men and women between the ages of 6 and 72 “chalk up”. Sweaty palms can’t hang on to “real weight".

• “Functional Training” has gotten way out of hand. Having someone balance on a Bosu ball while they curl a dumbbell in one hand and press a medicine ball in the other is just stupid. They look like an asshat doing it and whoever told them to do this must be an asshat. The only thing “functional” about this is if by chance you find yourself trying to get your bags of groceries onto the kitchen counter during a earthquake.

FUNCTIONAL Training

FUNCTIONAL Athlete

End Rant.

Strong Women

2009-04-04T14:18:00.003-05:00

Ladies its time to throw out those pink dumbbells, step away from the treadmill, grab a bucket of chalk and lift some heavy shit. Here are 2 of my clients (and my fiance) showing just how strong women can be…and they are striving to get stronger.

Laura Deadlift

Candice Push Press

Kelly Deadlift

Pre-Workout Nutrition

2009-04-01T13:21:00.001-05:00

Weekend in Indy - Recap

2009-03-31T10:11:00.006-05:00

Mike Robertson

Bill Hartman

I have been super busy already starting this week. I got in late Sunday from Indy and have been on the go between clients and class. I just wanted to type of a short summary in bullet fashion of my weekend in Indy.

• Mike and Bill where very welcoming to their facility.
• You have to love a gym that has no machines and 3 power racks. Freaking awesome.
• When I walked in the gym I heard some Tupac blasting from the speakers. It felt like home (my home gym that is).
• I learned a ton of information. Here are a few key points from the gym floor:

 We need another power rack (or two) at our facility.
 Lacrosse balls are the shit.
 Bill Hartman is some kind of superhuman (at least when it comes to his assessments).
 iFast clients are strong (and one dresses a little funny).

NO ASSHATS AT IFAST

 Picked up some great new “cue words” for coaching.
 Picked up some great new mobility and warm up techniques.
 Learned some new exercises.
 I love the prowler

• I also got to meet Tony Gentilcore. He is cool guy and strong (with some freaky ass arms).
• I got to train after hours at the iFast facility. Had a great training session and got to wrap it up with my first experience with the Prowler (in a 50 ft. rope pull/Prowler push).
• We ate at a place called, Fogo de Chao, which serves up 13 different types of meat as long as you want it. Talk about a post workout feast!
• Everyone in Indy where very friendly and a blast to hang out with.

This past weekend was definitely a success! It was great to be surrounded by so many successful and smart coaches/trainers and like minded people. I will be making a trip back up to Indy again for sure.

Here a sample of the Prowler in action:

Indy Here I Am

2009-03-27T12:59:00.005-05:00

I just arrived in Indianapolis, Indiana. I just unpacked my bag and got my room situated. Just popped the top of a Spike, pulled Pandora Radio (www.pandora.com) to listen to for a second before I head out, and answered a few emails and other daily task.

What am I doing in Indy?

I took off today to travel up here and observe and learn from some of the most knowledgeable and successful trainers/coaches in the business. Mike Robertson was gracious enough to allow me to come observe his and Bill Hartman’s iFast facility in action. I also found out that another brilliant mind, Tony Gentilcore (co-owner Cressey Performance) from Boston MA will be in town this weekend.

Stay Tuned for an update!

Chase

Mike Robertson
Indianapolis Fitness and Sports Training
Bill Hartman
Tony Gentilcore
Cressey Performance

First Strongman Competition

2009-03-22T16:49:00.001-05:00