Gain Strength | Build Muscle | Drop Body Fat

What’s in Yer Shopping Cart?

Posted on April 4, 2013 by admin in ZeroToHero

Hola. Como estas, Homies? I took a trip to Whole Foods today to stock up on a few things and I thought that I would share what I picked up and more importantly… WHY. Here is what was in my cart today and the reasons that they should be in yours as well. Here’s a hint… They’re good for you.

Kale is one of my favorite veggies. Why? Well, it’s because Kale is one of the healthiest vegetables on the planet. On. The. Planet. Whatcha gotta say now, huh? So, what makes kale so exceptionally awesome?

Kale is a Nutritional Powerhouse

One cup (Yes, just ONE) of kale contains 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It’s also a great source of copper, potassium, iron, manganese, and phosphorus. Booya! Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. Super-Rich in Vitamin K. Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese. Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

Look! Up in the sky! It’s… Super Greens

Super Greens is a product that I go through like there is no tomorrow. It’s a powerful mix of yummy greens like Arugula and spinach etc. I’ll just cover a couple of the greens that makes Super Greens so…ummm…super.

Arugula

This yummy veggie is an excellent source of vitamin A, offering up 475 IU per cup. Vitamin A — a fat-soluble antioxidant vitamin — is needed for vision, bone growth, the division and differentiation of cells and proper immune function. One cup of arugula also provides 285 mcg of beta-carotene, a vitamin A precursor that turns to retinol –a natural form of vitamin A — in your body. In addition, arugula has sky-high levels of lutein and zeaxanthin, offering up 711 mcg a cup. Researchers believe that these antioxidant plant pigments can help prevent macular degeneration, an age-related eye disease. Finally, a cup of arugula contains 21.7 mg of vitamin K, essential for the proper clotting of blood and maintenance of bone density. Nutrition and You reports that vitamin K limits neuronal damage in the brain, and is currently being studied for potential applications in treating Alzheimer’s disease.
Arugula has high levels of a sulfur-containing compound called glucosinolate. According to the Linus Pauling Institute at Oregon State University, chopping — as well as chewing — arugula turns glucosinolates into indoles and isothiocyanates, which have cytotoxic effects on cancer cells and may help to protect against breast, prostate, cervical and ovarian cancers.
In a scientific review published in 2004 in “Mutation Research,” Yuesheng Zhang, M.D., PhD., of the Department of Chemoprevention at the Roswell Park Cancer Institute in Buffalo, New York, evaluated existing laboratory and animal studies and asserted that isothiocyanates have multiple anti-carcinogenic mechanisms, including inhibiting cancer-activating enzymes and arresting the progression of cancer cells. Zhang characterized the ability of isothiocyanates to attack both developing and fully developed cancer cells as “remarkable.”

Spinach

Why the hell do I eat spinach? I’ll tell ya, tough guy!

1. Spinach Is One of the Most Nutritious Foods Available (Take That!)

Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.

2. Cancer-Fighting Antioxidants Abound in Fresh Spinach

Spinach contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.

3. Fresh Spinach Improves Cardiovascular Health

According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.

4. Eating Spinach Combats Ovarian, Prostate Cancers

The Journal of Nutrition reports that our leafy friend, spinach, contains a carotenoid that makes prostate cancers destroy themselves. This same carotenoid, after being changed by the intestines, prevents prostate cancer from reproducing itself. Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells. Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer, likely because of kaempferol’s ability to reduce cancer cells proliferation.

5. Spinach Improves Brain Function, Protects Against Aging

This dark green leaf will protect your brain function from premature aging and slow old age’s typical negative effects on your metal capabilities. Spinach accomplishes this by preventing the harmful effects of oxidation on your brain. Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss. However, there is no such correlation with fruit consumption. Oh, and iceberg lettuce doesn’t cut it. A good rule of thumb: the darker the leaf, the better. Which brings us back to spinach.

I was unable to find a cool picture of almonds. I’m very, very sorry.

Almonds

I like nuts. Did I really just say that? Almonds are an excellent source of vitamin E, fiber, and magnesium and are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers. These nuts are a complete source of energy as well as nutrients. They are especially, rich in mono-unsaturated fatty acids like oleicand palmitoleic acidsthat help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol.” Deeze nuts are an excellent source of vitamin E and contain about 25 g per 100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals. Almonds are also packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Further, they are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Raw Sauerkraut (Say What?)

Raw krauts are a highly-nutritious, pro-biotic food. They contain digestive enzymes, helpful lactic acid bacteria, and Vitamin C. And…

Increased Nutrient Bioavailability

Probiotics such as the kind found in sauerkraut can help you better absorb the nutrients you consume. Eating healthy to obtain the nutrients your body needs is important, but absorbing these nutrients is essential for your body to truly utilize them. Probiotics can enhance the absorption of B vitamins and the minerals calcium, iron, zinc, copper, magnesium and phosphorus. In addition, probiotics can also synthesize some vitamins such as folic acid, vitamin B-12 and vitamin K-2.

Boosted Immunity

Consuming probiotics can help you maintain a healthy gut flora and help prevent pathegenic bacteria from developing and making you sick. Probiotics help friendly bacteria colonize your intestines and keep potentially harmful bacteria in check. Moreover, the good bacteria living in your intestines can contribute to the health of your immune system. Good bacteria from probiotics boost your immunity through regulating the production of antibodies and lymphocytes. I gittin’ all science-y on yo ass.

Regular Bowel Movements (Yay!)

The frequency of bowel movements can vary among individuals. Whether you have a slow intestinal transit time and occasionally suffer from constipation or whether your transit is rapid, leading to diarrhea problems, eating sauerkraut daily can help bring your transit time within a more normal range.

There you have it guys. Now just imagine all of these awesome super foods on a dinner plate with some delicious and healthy Grass Fed sirloin or organic chicken breast. All of it perfectly balanced to meet your caloric and macronutrient needs. That’s some good eats! All the vitamins, minerals, antioxidants and super awesomeness that you can handle. Very powerful. Here’s to your health, guys. Eat up.

Burn Baby Burn.

Posted on April 2, 2013 by admin in Uncategorized

Burn It Up

Sprint Your Way Into Fat Loss

Fat loss. Weight loss. Fat loss. Weight loss. Everybody is looking for ways to drop weight and shed body fat. It’s a question that I get asked a lot in regards to what, if anything, should be added to a client‘s current training program while outside of the gym. “What else can I/should I be doing to drop this extra weight/fat?” Usually the idea that most people come up with is “more cardio” meaning getting on a treadmill or elliptical for 60 minutes every day of the week and only eating celery. This, of course, is a NO NO. My number 1 answer is to first make sure that their nutrition is on point. IF, IF , IF the nutrition is dialed in, they’re sleeping well and getting in 30 minute recovery walks on most days of the week then we get to start adding in some extra burners into their weekly training. Number 1 on my list is adding in short sprinting interval workouts 2-3 times a week. I’m a big fan of these as they require no equipment and they get the job done. In a 12 week study done by the Journal of Obesity 46 chubby guys were separated into a group that trained and a group that did nothing. The group that trained hit 10 minutes of sprint intervals at 8 seconds on and 12 seconds off with a 5 minute warm up and cool down. The results? Total body mass reduced by 3.3 pounds, fat mass decreased by 4.4 pounds, abdominal fat decreased .3 pounds and trunk fat decreased by 3.1 pounds. In other words… they dropped body fat. Score! Another bonus? In another study from Zinman College of Physical Education, Wingate Institute in Netanya, Israel it was found that interval training using sprints increased growth hormone and testosterone. The study took 12 male athletes and had them run 250 meter sprints on a treadmill at 80% of their personal max speed with 3 minutes of rest in between their 4 sets. Post blood work showed increases in Growth Hormone and Testosterone. Can you say “lean muscle?” No ladies… you won’t get bulky, but you WILL build some lean, sleek and sculpted muscle aka hotness.

Erin Stern is the Shizzle.

Does it get much better than this? Fat loss, increased GH, T-Levels and lean muscle. And, these are short workouts that can be knocked out in 20 minutes or less. You don’t need to spend countless hours on a treadmill or elliptical unless that’s really what floats your boat in which case, be my guest. But, if you’re looking to AND you are ready to add in some extra burners into your current training routine in order to burn more body fat, improve your conditioning and help add on some lean muscle then it’s time to give a serious look at adding in sprints. Here is a quick one that you can throw into the mix complete with warm ups. I recommend getting in an excellent warm up full of foam rolling/Self Myofascial Release, dynamic mobility drills and lower body drills. Something that looks a little sumthin’ like this:

PVC Roll: Entire Lower Body – Hit the calves (Gastrocnemius & Soleus), the anterior tibialis (the shin splint muscle), the hamstrings (Bicep Femoris, Semitendinosis, Semimembranosus), the quads (Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis) and of course the glutes (Glute Max & Glute Med). Sorry… I’m workin’ on my anatomy.

Dynamic Mobility: 10 Reps Each – Roll Ups, Squat & Stand, Spiderman, Yogi Push Ups, Mountain Climbers with Rotation, Standing Knee Circles, Ankle Circles (each direction).

Lower Body Warm Up Drills: 20 Butt Kickers, 20 High Knees, 20 High Knee Skip Bounds

Training Session: Preferably on a track or grassy field

- 10 X 50 Yard Back-to-Back Sprints
Sprint 50 yards and immediately turn and burn 50 yards back. Rest 1 minute.

- 5 X 40 Yard Running Starts
Get going slowly, build up speed and then turn on the afterburners once you hit the 1^st yard. Rest 1 Minute.

Cool Down: Static Stretch and any mobility drills from the warm up.

That’s it, homies. And, of course you can always scale the sessions to meet you where you are at your current fitness level. If 50 yards is too far then bring it down to 30. Increase or shorten your rest based on your current level of fitness and how you feel during the workout. Make it work for you. Keep hitting the weights, keep your nutrition on point, sleep well and throw in some sprint intervals and you’ll be on your way to Sexy Town in no time.

Bonus Time!

What would a sprinting/fat loss post be without some basic nutrition info? Please make sure to adjust the following to YOUR calorie requirements and macronutrient breakdown. The following can be broken down into 6 meals as listed or into fewer meals. It’s totally up to you. Personally, I wait until around noon to eat and then have everything in 2-3 meals. If you’re following a lower carb approach then just drop the numbers down and add in some more healthy fats and protein. And, try to get in some more carbs on your weight training days. Make sure you are eating ENOUGH. Starvation = Bad.

Meal 1:
5 Egg Whites
4 oz Sweet Potato
1 tsp Coconut Oil

Meal 2:
6 oz fat free Greek Yogurt. Plain.
¼ cup Blueberries
12 Almonds

Meal 3:
4 oz White Fish or Tuna
2 Cups Spinach
¼ Cup Cucumbers
3 oz Sweet Potato
1 tsp Extra Virgin Olive Oil

Meal 4:
3 oz Ground Turkey
1 Cup Zucchini
1/3 Cup Brown Rice (or more sweet potato)
1 oz Avocado

Meal 5:
Post Workout Meal
1 Scoop Protein Powder
1 Small Apple

Meal 6:
3 oz Salmon
1 Cup Green Beans
1 Cup Mixed Greens
1 tsp Extra Virgin Olive Oil
1 tsp Balsamic Vinegar

Approximate Totals:
Calories: 1,520
Fat: 47g
Protein: 148g
Carbs: 129g

Lights Out!

Posted on March 29, 2013 by admin in ZeroToHero

Go To Sleep!

According to the latest science-y guy research, your lack of sleep – and your sleepy, sleepy brain – may be fueling your junk food habit. Two separate studies investigated the relationship between insufficient sleep and the ability to make healthy food choices. And, both studies arrived at the same basic conclusion: Lack of sleep hinders our ability to make smart choices about the food we choose to eat, by causing changes to the way our brains function in areas of impulse control and decision-making. No bueno.

Researchers at University of California Berkeley investigated whether particular regions of the brain that we use to manage and regulate our food choices would be affected by a lack of sleep. The study included 23 adults who were given brain scans on two separate occasions. The first scan occurred after a full night of sleep. The second took place after a night of less than adequate sleep. At the same time the MRI scans were being conducted, participants were asked to rate their desire for 80 different food items. Researchers found that activity in the brain’s frontal lobe was diminished after a poor night of sleep.

This region of the brain, which governs impulse control, judgment, emotional responses, and complex decision-making, plays an important role in food-related decisions.

Interestingly, researchers found no significant changes to the regions of the brain that govern basic desire. What this indicates is that sleep may be affecting our ability to make healthy decisions about what foods to eat, rather than causing us to crave healthy foods more intensely when we’re tired.

Homer doesn’t get enough sleep.

In study number 2, New York’s St. Luke’s-Roosevelt Hospital Center and Columbia University also used MRI scans to investigate the effects of reduced sleep on regions of the brain that help govern our food choices. In their study, 25 men and women were given brain scans after 5 nights of restricted sleep, when they slept no more than 4 hours per night. They were also given scans after 5 nights of normal sleep, which included as much as 9 hours of sleep per night. Guess what happened. Similar to the previous study, participants were shown images of different foods – some healthy, some unhealthy –while undergoing MRI scans.

Researchers found that when people were short on sleep, exposure to images of unhealthy foods activated reward centers in the brain that were not activated by healthy foods (mmm… donuts). This reward-activation brain response only occurred when people were sleep deprived. There was no similar spike in reward-based brain activity when participants saw images of unhealthy foods after a full night of sleep.

We’ve known for some time that there is a powerful connection between sleep and weight. Getting enough sleep on a regular basis helps keep weight under control over the long term. Not getting enough sleep, on the other hand, can make gaining weight all too easy:

Sleep deprivation leads to greater overall calorie consumption, and a tendency to eat high-fat and high-sugar foods.
Lack of sleep causes hormonal changes in the body that lead to increased appetite.
Your body makes more Ghrelin-the hormone that says GO, eat more.
Your body makes less Leptin-the hormone that says STOP, and tells your body it is full.
Your body makes more cortisol, which can increase your appetite.

Low sleep also deprives the body of REM sleep, which is not only restorative, it’s also a time when the body burns more calories than during any other stage of sleep.

The moral of the story? Shut off the TV, power down the iPad and… Go. To. Sleep! Goodnight.

Get Comfortable, Being Uncomfortable.

Posted on March 18, 2013 by admin in ZeroToHero

Good morning friends,

Just a quick one from the heart as it relates to what I’m going through and working on as well.

Yes. Get comfortable with the suck. I thankfully almost never hear complaints or anything whiney in my gym. My Wolverines are absolutely awesome. But, once in awhile they tend to pop out here and there and it’s been happening recently although not very much thankfully. So, let’s get something straight. Let’s put it down, homies. Getting in shape, reaching goals, getting stronger, dropping body fat, getting a degree, winning the championship, getting 1^st place etc. etc. etc. takes HARD WORK. Period. End of story. Bodybuilders put in hard work. CrossFit Games athletes put in hard work. NBA/NFL/NHL players put in hard work. Simply put… anyone who has achieved anything worth mentioning in their own life has put in some type of hard work. That’s a fact. Did they like it? I don’t know. But, I’m here to tell you that you should get comfortable with it. I’m telling you that while you may not enjoy it, you should begin to embrace it. And, who knows… you might actually start to enjoy it. You may begin to thrive in it. “What you talkin’ ‘bout, Mike?” I’m talking about embracing the process. I’m talking about coming to the realization that going THROUGH the fire is what will lead to your greatest results. Whining will only lead in one direction and that direction is a downward spiral similar to flushing a toilet. Complaining accomplishes nothing positive and actually brings you down whether you realize it or not. Worse still… it infects others that hear it. Yes, it infects them. Kinda like a nasty virus. Do you have to smile or giggle when problems or hard workouts come your way? Nope. Although, I don’t think it would hurt anything. No. We just need to accept it, put our heads down like a running back and then proceed to punch that problem or workout straight in the mouth and knock its teeth out. Yeah… it will burn, hurt (not as in an injury!) and be uncomfortable, but there is simply no growth without some discomfort and struggle. So, growl at that problem. Sink your teeth into that workout. Get mad at it and get after it! Get comfortable being uncomfortable and Win your championship.

Also… quick announcement. Saturday training at CrossFit Wolverines will be starting up on Saturday April, 13^th at 8:30AM. Our Saturday training will be free to all so come out and bring a friend. More details and reminders will follow so stay tuned.

Rejoice!

Posted on March 5, 2013 by admin in ZeroToHero

I Rejoice in All of My Tribulations

Great title! It sounds awesome and it is. But, it’s definitely easier said than done. Believe me, I know from experience. Should we rejoice in our trials and tribulations? How much sense does that make? Most of the time we try to AVOID dealing with pain and problems. Who the hell would rejoice in them and why? I know it’s a tough one, but it’s true. I’ll be honest with you. I’m going through it right now. The full story will come later, but let’s just say that the fire is on and it’s hot. And, while some days are better than others I am trying to be thankful. Thankful? Yes… thankful. I am rejoicing in my tribulations as I have come to realize that I am a piece of metal being formed and fashioned into a kick ass sword. Ever seen how a sword is made? Maybe in a movie like Lord of the Rings or something, right? They have a big piece of metal that has been formed into the shape of a sword and then they’re burning it up in the hot coals and fire, beating it with a giant hammer and then plunging it into cold water to cool. Sounds fun, right? Not really. But, once it’s all said and done what you have in the end is a bright, shiny, magnificent weapon that is ready to strike down its enemies. It’s ready for battle!

inspirational-quote-gem

“The gem cannot be polished without friction nor man without trials.”
~Confucius

That’s right, Confucius. Thanks for that. The gem cannot be polished without friction and the sword cannot be made without being burned, beaten, shaped and formed into what it was always meant to be. It’s not an easy process. It doesn’t feel good and it’s definitely hard at times to be thankful for anything let alone our pain and problems. But, it’s the right thing to do. I guess it’s also not be thankful for the actual pain or problem so much, but more for what will come out of the process once it’s all said and done. But, being thankful for the process is still a must as without the process nothing would ever happen. The sword would not be made. The gem would not be polished. The guy trying to become a Navy SEAL would not become a Navy SEAL. We have to go through it in order to come out of it. Even your training is the same way. The guy trying to drop the weight and build some muscle has to go through the fire in order to create the sword that he wants. So yeah… I’ll say it. Rejoice in your burpees! Or, your renegade rows or whatever it is that makes you cringe a bit when you see it up on the board. That’s part of your fire. That’s part of your process of becoming who it is that you have decided to become.

“God uses suffering as a whetstone, to make men sharp with.”
~Henry Ward Beecher

Very true words Mr. Beecher. I know that they’re true because I can feel it. I can feel that my troubles in life and even the pain from my own training is what God and I are using to make myself sharp. I try to rejoice in the pain and tribulation because I know that it’s a sign that God is actively working in my life. Now, back in the day I would have just considered the pain and problems as pains in my ass, but now I know better. And, now I know that sometimes the pain is a biggie because I was so stubborn to begin with that the smaller problems just did not register. That’s why the big problems are called “wake up calls.” They wake our asses up from our deep sleep. Personally, I like to call them gut punches because they give you a huge and painful shot to the stomach that knocks you on your ass to where you HAVE to take notice. Playtime is over!

“You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.”
~Walt Disney

Damn Walt. I thought you were all happy go lucky with Disney etc. Nah… you don’t become that successful without going through the fire. That’s for sure. Yes, my friends… rejoice in your tribulations. Easier said than done, but well worth the effort. You. Have. To. Fight. “We must embrace pain and burn it as fuel for our journey.” ~Kenji Miyazawa. Ha Ha… Kenji gets it. Now you know what I mean when I’m always yelling at you guys to “burn it up” when you’re hitting the “cardio” portion of our training. Burn it up! Burn up those problems. Burn up that stress. Use them as fuel. Use them as motivation. Rejoice in the burn of hitting the weights. Rejoice in the burn of that problem, trial and tribulation in your life. Know that God is working in your life and that you are the gem and that you are the sword. You’re just going through the process of becoming what you were always meant to be.

The Blog is Up!

Posted on February 27, 2013 by admin in ZeroToHero

“Man is made or unmade by himself; in the armory of thought he forges the weapons by which he destroys himself. He also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace. By the right choice and true application of thought, man ascends to the Divine Perfection; by the abuse and wrong application of thought, he descends below the level of the beast. Between these two extremes are all the grades of character, and man is their maker and master.”

- James Allen

Introducing the 1^st official blog post from CrossFit Wolverines and the official beginning of the Zero to Hero Project. Yes ladies and gentlemen. It’s time that your good ol’ coach started blogging. No, I won’t be posting the “WODs” on this blog. What I will be posting instead will be tips, tricks, articles, info etc on fitness, training, nutrition and overall kickassery in life. “What’s this ‘Zero to Hero’ thing, Mike?” Glad you asked! The Zero to Hero Project is just as it sounds. It’s about going from being a Zero to a Hero in any aspect of your life that may be in need of such a project. Without getting into too much detail (my story will come later, trust me) this is a personal project for me that I will be sharing here on the blog about my own transformational journey from being a Zero to a Hero in certain aspects of my own life. Whatever I learn and work on will be shared with you and my goal is to eventually turn the project into it’s own website and program as well. Lifestyle issues, spirituality, man stuff, fitness, muscle, weight loss, fat loss… you name it, is what will be covered.

So, the 1^st lesson in the Zero to Hero project is… “Man is made or unmade by himself…” Zero to Hero translation: Get Your Mind Right! What do you want? Why do you want it? Take your training for example. What is the result that you’re after? Why do you want that result? Once you have your “what” and your “why” then you can FOCUS your thoughts on achieving what it is that you want, which will lead to you taking the proper actions to make it happen. You are made or unmade by your consistent thoughts which lead to your consistent actions and behaviors. Build or Destroy… it’s up to you. Believe me… I’m an expert in the “Destroy” category so I know of what I speak. You’ve got to get your mind right, get focused and then get to work. For me personally, it was time to drop weight and body fat. It was time for me to grab a one way ticket to Sexy Town. So, I’m burning it up (literally) with super-sets, triple-sets, circuits etc. of compound lifts and isolation work with loads of training volume and low rest. And, it BURNS. But, guess what… I know what I want and why I want it so I’ll take that burn all day, baby. I’ve also started to dial in the nutrition big time utilizing a top secret nutrition plan (Yes, I’ll hook you up. But, only if you hit me up in the gym.) which has already helped me drop close to 20lbs off of the scale and drop a couple of inches off of my waist. Is my strength taking a hit? Yep. Do I give a %$^&? Not really. I know what I want and why I want it so I’m willing to maintain or even sacrifice some strength in order to get where I want to go. Plus, packing on some muscle and strength will be right around the corner as I make my way to Sexy Town. So, what is it that you want? Why do you want it? Get your mind right. Get your vision and your goal and then believe and have FAITH that you’ll get there. But, that will be another topic for another day. Until then guys… get your want and your why and then get into the gym and put in work.

Go get it, baby!

#ZeroToHero