How hard are you trying?

I asked myself the question "How hard are you trying?" recently, and I demanded a NO BS answer.  No sugarcoating, no lying to myself, no hiding behind fear and the obvious answer was no- I wasn't trying hard enough.

In my personal life.

In my training.

In my business.

In my full time job.

I was not trying hard enough to be the best I could be- to be what I WANT to be.

I have been cutting myself short so much and holding myself back from where I want to go- to what I want to accomplish and the worst part- I was lying to myself. Daily.

It was brutal, it was a hard nosed gut check that left me a little emotional but there is no room for bullshit in my life anymore.  I was hiding behind fear.  I admit it openly and honestly.  I was afraid and I still am- but things are changing.  I'm moving forward.

It's not easy when you do a brutally honest reality check on yourself.  Especially when you preach positive thoughts, emotions, and actions- as well as No Excuses and Hard work- when you yourself are failing to hold that end of bargain up.

Sitting here writing about how there's no excuse to miss a workout and to not give your all, when underground I was working so hard and long I had no energy to train myself beyond a Main Lift or two.  6 sets of heavy lifting and I was done.  10 minutes tops.  No warm up or cool down.

Enough is Enough!  That has all changed.  I found my heart and changed it all.  I was ready, I needed it.  My body was screaming at me to do what's right and I ignored it for so long that I became overtrained.  Not in the physical sense- but the mental and emotional part of my body was drained.

When I came about my wits it was like this:  

The biggest difference is I'm not doing this for a fight inside the ring or for touchdowns on the field- I'm fighting for life.  Training for life.  Training to become the best person I can be physically, mentally, and emotionally.  It's not easy.  It hurts.  I have old injuries and scar tissue that screw my days relentlessly but I push past it.

So how hard are you trying?  What are you training for?  Are you just swinging through the motions and the daily routine without trying to jump ahead?

How hard are you trying for that different job or that promotion?

How hard are you trying to make your ideas manifest into reality?

How hard are you going at life and how much of your energy are you throwing at it?

Let me know! Drop a comment below and we'll discuss it.  I'm here to help.

I for one am not and never again will be just somebody withering away with the daily rotations of Earth, playing the game of life hoping to retire when I'm 80, failing to give society everything I am about.

.... How hard?

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Side note- if you notice above I've added a few different links.  I'm working on it..

Top 5 exercises for New Mothers at Home.

So you say there's a new baby in town and life has been turned upside down.  You have gained some serious weight during your pregnancy and as soon as the doctor gives you the okay, you're off and firing.  Ready to get back to the "Pre-Pregnancy" weight or shape, and as fast as possible.

Then it hits.  The time problem.  For some people it is easier to get to a gym then it is for others and a lot of new moms seem to never be able to make it.  Below I will go over 5 of the top exercises you can do, after medically cleared, in your own home, right in front of your baby, in the living room, outside on the deck or anywhere you please.  Just note that this will be a good start and nothing more.  Doing these exercises will take you to a certain point and when the baby is a little older- you can move onto a more advanced program.

So again- make sure you're medically cleared first and then try these at home! Also, in order to lose the baby weight you need to reduce your caloric intake and eat well.

1)- Jumping Jacks- Simple and effective.  Great for increasing your cardio as well as providing a calorie burn.  Do I need to explain how to do jumping jacks?  Mr. Koes would kick your ass if he knew you needed an explanation.

2)- Squat Thrusts- This exercise targets the majority of the muscles in the legs and is a good movement for cardiovascular health. To perform a squat thrust stand with feet shoulder width apart, bend the knees and place the hands on the ground as you would a push up and kick the legs out- to a push up position. Optional here if you want to do a push up, and then bring the legs back in and stand up.  Simple.

3)- Push-Ups- Watch GI Jane for a description and just do it. One of the most important bodyweight movements is the push-up. Push-Ups are great for strengthening the chest, the arms, and the shoulders.

4)- Prisoner Squat.  Stand with feet shoulder width apart, place the hands behind the head, and squat down until your thighs are parallel to the floor, and press yourself back up. Squats work the muscles of the butt, the legs, and the hips.  A great strengthening exercise that can be done anywhere. You can also hold your precious little bundle of joy while doing this movement. They'll like it.. maybe..

5)- Mountain Climbers- Get into the push-up position and start by bringing the left knee to your core. Shoot it back and bring the right knee up.  Repeat this sequence as fast as possible providing a great cardio effect. Doing this movement for a minute or two will humble you.

There was recently a study released that showed a 4 minute Bodyweight Workout (Doing some of the above mentioned exercises at 20 seconds on 10 seconds rest) was comparable to a 30 minute cardio session such as treadmill walking. This is great news and new mothers can get a seriously effective workout while home with their new baby.

A sample workout can be put together like this:

Jumping Jacks x 50 reps
Squat Thrusts x 20 reps
Push-Ups x 20 reps
Prisoner Squats x 20 reps
Mountain Climbers x 40 reps Each Leg
Clean Diaper, feed, burp, repeat circuit.

Finding 4 minutes during your day is possible and if needed, doing a workout like the above 1 set at a time repeated throughout the day will give you some good results.

Always keep the walking in your exercise routine.  Be sure to go through this post here Stretching 101 and make some of the mobility movements and stretches part of your warm-up and cool down.

With bodyweight movements like those shown above and the latest research showing a 4 minute workout to be effective there are No Excuses NOT to exercise.  Start slow, work your way up, and make it a part of your daily life. Get creative and use your baby for some exercises.  You can buy an ergobaby carrier and do the squats, walk up and down the stairs in your house, and so much more.  Have fun and enjoy the new kid.

There's a meaning behind the 3 D's.

When you belong to a group, an organization, a tribe, or a team there is and always will be a certain vibe among the crowd. A successful group, a motivated group, and a group that wants to get better will always be on the positive side of the emotion spectrum.

At Activate Fitness we are Dedicated, Demanding, and Determined and there is no room for bullshit in that saying.  You either are part of the team with the focus on succeeding in your fitness goals or you're not. Living only a part of this is not acceptable.

Activate Fitness is not a quick fix company that you can expect to come to for a month and get into the best shape of your life.  Getting into shape is great, and it takes time but it's not Life. Sure looking great naked is fun and exciting but it means shit when you move along in your life.  Being Dedicated to staying fit for life so you can tackle obstacles that many can't is why we do what we do.

Personal accountability needs to be a paramount focus of your fitness success.  Counting your own reps and knowing what comes next in the workout is being accountable. Sticking to a diet needed to live a healthy life and maintain a good weight is up to you.  Nobody will give you the food on your plate that you should be eating.  It comes from within and that is demanding excellence.

An undying desire for success in living a healthy life and getting to your goals is determination. Without that determination, there is no room in this inner circle. A determined will to succeed is one of the most important aspects of achieving goals.  Without it, you just swing back and forth in failure.

I want my team to win.  I want my team to get to where they want and to maintain that status or reach for new heights.

I have recently changed everything about Activate Fitness. There are no more free trials to see if you like training at the gym.  The free weeks are your try outs to see if you belong- if I want you.  I don't need babies, whiners, and complainers working out and ruining the atmosphere inside the gym.  During the free week you are put on the stand, not just for me but for the other members of the team.  When you come to Activate Fitness and get the free week trial I will test you and I will ask for feedback from my established clients. I value their input.  If they feel you are not motivated enough and fail to live my 3 D's, you're gone.

After that week, if you pass, comes a 21 day probation period. During this period the tests continue and the feedback from my clients is noted. We have expectations of what we want to achieve and for that reason alone we need our teammates to be on the same page. If you are not on that page, you're gone.

Then after graduation from the schooling of the 3 D's and the program Activate Fitness offers you have two options- a 3 month membership or a 12 month membership.  Why?  Because, this isn't something that a month here or a month there can help with.  Dedicated. Demanding. Determined. If you can't dedicate 3 months to your fitness and health- we don't want you.  You're gone. If you can't dedicated yourself to 3 months- you truly don't want success in health and fitness. You care not for the body you were given.

Is this harsh?  No it's not. There is a certain atmosphere required inside Activate Fitness and we will fight to keep it that way.  This is not a bar that you go to on Thursday and have a good time at.  This is a place for work, for effort, and for success.  This is a community. This is not a gym that you sign up to and then don't come.  If you want in and you sign up for the program- you come- because that's what you want.  You want success in your fitness goals and you're dedicated to getting there.

If you feel this is too harsh or not a good business model, that is because you don't understand and for that, you don't belong. There is and will always be a difference between Fit people and Tire Kickers.  Fit people sign up for year long programs and stick with the programs and get results that people envy.  Tire Kickers never get anywhere and fail to ever live the dreams they have.  They fail to commit and their results show.  They'll never get from A to B because they can't understand the big picture and lack the dedication.  They want quick fixes and have no patience.

When I say Dedicated, I mean Dedicated.  You expect, you perform, and you receive.

When I say Demanding, I mean Demanding. You demand the best from yourself first and then from me. You demand the best from the other members of the gym also.  You demand success.

When I say Determined, I mean Determined.  You are determined to do what needs to be done and to stay on track.  This determination breeds success and excitement.

Are you Ready to Activate Fitness?

Don't forget to sign up for the newsletter, top of the page to the right....

Where I Go From Here..

Lately a lot has been on my mind and it seems like I'm an inch away from crazy. So much has been going on that I have slipped badly in my training, my nutrition, the goals I had set out to achieve, even trying to take my business to the next level. I am human and it happens- but not anymore.  EVERYTHING changes now.

Making a plan is important for anything in life.  Sticking to it is hard and sometimes we fail. It's not a problem.  Again, we're human. But failure is not an option for me. I will not sit here and feel sorry for myself because I failed to achieve the goals I wanted. I've learned and now I am ready to take it back to where I want to go.

In Jack Canfield's book The Success Principles, he laid out 64 principles he felt were important for success. After his years of experience, working under W. Clement Stone, and his work with many other best selling books- I took his advice.  The first thing he talks about is "Taking 100% Responsibility" for everything in your life.  Nobody will make my dreams come true. Just me. After reading this book I implemented many of things he taught into my life and things were going great- until I let it slip and failed to continue.

I have BIG dreams.  HUGE dreams for my life and I can't and WON'T accept a normal life.  I am meant for much more then a 9-5 with a side job barely getting by. But, it's up to me and me only.  Nobody is going to give me my dreams.  Everyday I have to fight my ass off to improve and get one step closer.

I've taken an interest in Mental Toughness Training lately and this is the next step for me to take.  I need to master my mind and become tougher- mentally and physically. I felt the training I was doing was making me tougher.  Tough enough to handle many challenges in life- until it bitch slapped me across the face and brought me back to Earth.

For those of you who know, I follow Jim Wendler's work in 5/3/1.  I am a Barbell guy. For those who don't know, 5/3/1 is a training program based on Strength, used mostly by Powerlifters. There are 4 main lifts (The Squat, Overhead Press, Bench Press, and Deadlift) that the program is based on.  In addition to the 4 main lifts there are templates for accessory work.  Accessory work is used to improve in weak areas and help the progression of the main lifts- using mostly dumbbells and barbells.

Recently- this all changed for me. I started following a guy named Zach Even-Esh who owns the Underground Strength Gym in Edison, NJ. Most of his work is based around bodyweight, sandbag, kettle bell, and other training tools. His work has changed my entire view on WHY I am doing what I am doing.

I love being a trainer because I love helping people and motivating them.  Through exercise is the platform I chose. I personally train to Kick Ass in life. I want to be strong and powerful so I can take care of my family, take care of my house, do things without feeling weak and tired.  5/3/1 was that outlet. And still IS, but things are changing.

For the past few weeks I have still been following my plans in regards to my 5/3/1 program, BUT- only for the main lift.  All of the accessory work I've been doing is now GONE. The additional work I get in after my main lift for the day is now centered around sandbag work, kettle bell movements, and bodyweight training. Sled Drags and Walking Lunges.  Sandbag Cleans and Kettle Bell Farmer Walks.

I decided to go this route because my strength was Barbell strength.  Not real world strength.  As I mentioned I was bitch slapped back to earth and in that I mean I was knocked down when I realized my strength was not like real world strength.  Like a construction worker or a mechanic. I had (and still kind of have to) set up my body for the movements I was planning on performing- not training movements but shit like lifting the lawn mower or moving a carpet down a flight of stairs.  This happened because of - the bar at the middle of the feet, knees straight, bend down grab bar, ass down, chest up, and then lift off of ground training I was doing.  I know people who grab heavy shit and just manhandle it. That is why I was training and for what I want- it was all wrong. Now, I want to be able to jump right into action as needed, alert, ready, and able.

From here out my training will look something like this:

Squats 5/3/1 sets and reps

1A) Bodyweight Squats/Weighted vest Squats/KB Squats 4x20-30
1B) Weighted Push-Ups 4x20-30

2A) Sandbag Carries 4 x 100-200 feet
2B) Kettle Bell Swings 4 x 20-30

Prowler Drags w/ TRX 4 x 150-300 feet

Ab Exercises 4 different x 20-30 reps

Grip Work 4x *Varies (DB Holds x ALAP)

This is just example and not necessarily what I'd do but you get the picture.  Also I will be putting in Log Work, Heavy Sandbag movements, Farmer Walks, Various Strongman exercises, Weighted Vest work, Heavy Stone movements and really anything I can find to lift that mimics real world strength movements. I will also always keep Barbell movements in my accessory work.  Inclines presses, Lunges, Front Squats, Cleans, Stiff Leg Deads, Good Mornings, Barbell Rows. They're not going anywhere, but no longer will they be 3x10 or 4x8.. I may be wrong with this- but you live and learn and adjust when needed. For now- I will train with various movements that are new to me.

Now, moving on, I want to discuss my diet changes.  For awhile now it's been this here and that there with no real plan or rhyme with a reason. I tried Paleo, the Renegade Diet, Intermittent Fasting, and many other ways of eating the foods I wanted to eat.

Recently I changed it all, threw away the science, the knowledge, the opinions, and headed back to the good ole basics.

Here's an example:

Lunch:

Chicken 2 Fists
Carbs (Rice, potatoes, whatever) 1 fist
Veggies 2 fists

Repeat this three times a day with a Kick Ass smoothie somewhere between that and some nuts and fruit.

That's it.

Again moving on, Activate Fitness has quickly progressed, regressed, progressed again and stalled. A big portion of my time is spent figuring out how to build my business.  A lot has run through my mind and some of it's been negative. That's ok.  It opens the mind for more thought.  There have been times lately where I have asked myself if Hackettstown and Mount Olive are the right area for the mission of my business that will be able to follow it's values while growing.  I have had a hard time getting my clients to refer other people to come in and this has led me to question EVERYTHING. Is my training boring?  Are my classes too hard?  Is this town not the right town? Personal questions, political questions, negative thoughts and positive thoughts.

I've come to the conclusion that I've been worrying over things I can't control and I need to "just do it". So now some new things and different changes are beginning to take light and here are few important things coming soon:

October 6th, 2012 Activate Fitness will participate in Hackettstown's Community Day at the Lowe's on Mountain Ave. I'll be giving away some Free Trials, have a raffle for possible 1 year free training, and hold a few workouts in the parking lot.

October 19th and 20th I will be training to become a Certified Underground Strength Coach.
http://undergroundstrengthcoachcertification.com/

Activate Fitness will now be starting to "interview" and "try-out" new clients.  If they don't fit into what I want or who I want training in my gym, in my business, I will not allow them to become members.  This isn't about money and losing a few bucks will not concern me.  I want a specific vibe in my gym and will fight to create it.

Sometime in November or December, Activate Fitness will host a charity fundraiser for a local organization. Details to follow.

I will try my hardest to put out content EVERYDAY.  Quality, informative, intelligent, motivating content. Daily. Whether it's a 200 word blog, a 3 minute YouTube video, or a 10,000 word blog in the form of a list- you will see me everyday.

I recently started a closed group on Facebook for Activate Fitness clients, my inner circle, and will put out information for my clients that only the members of the Inner Circle will be able to view.

I have a baby coming and I will start training myself, I should say continue again, to live with a lack of sleep.  I started doing this by staying up later and waking at the same time.  Weekly removing time from my daily sleep.  This will be important to my mental toughness training and I will record everything from training recovery to aches and pains.

I will continue to put out my weekly newsletter (which you can subscribe to above and to the right) and I will try harder to get it out on a consistent basis. For those of you who have subscribed- thank you! I hope you enjoy my newsletters.

My goals from here on out will be tackled with a persistent consistency.  Dedicated with a continuous effort. Most nobody will ever no.  I keep them to myself.  Nobody needs to know what is going on through my mind.  I have made the decisions about what I want and I will never give up in achieving them. Join in on the fun, hitch a ride, kick ass with me, and get it done.

www.activate-fitness.net

Four Days and a Blog Post Later..

EDIT- I started this the 17th and never got to finishing it.

I haven't had the opportunity to throw a blog post up in quite a few days.  Life has been going Mach speeds and was quite enjoyable over the past few days.  It started last Thursday, the 13th of September on a day I will never forget.

My stepfather Rob works for a company known as PM Solider Weapons, formerly PM Small Arms, and it was their 20th anniversary.  They had a celebration and I was lucky enough to attend the ceremony and much more.

It started with him picking me up at 4:45 in the morning to head to the gym.  On the way in he showed me around and mentioned the wildlife that seems to make the base their home.  We went straight into the gym and on the way into the building I was already impressed.

On the outside, Forge Fitness looks like an airplane hanger.  To the left of the door to enter there was a small section that resemble a children's playground.  Atlas Stones, Tires, Monkey Bars, and much more sat resting in the mulch.

We walked in and the tour began after I dropped my change of clothes in the locker room.  The first part of the gym looked like a normal Globo Gym with free weights and cardio machines.  The next room was HOME.

Enter the Powerlifting room. I have to say I was greatly impressed when I saw the platforms, the bumper plates, the sandbags, a box to jump on, and even a Strongman Log.  My workout started in the Globo section of the gym as I benched but quickly made my way in here to use the log, do some jumps, and slam a medicine ball, as well as multi-grip pullups on the fascinating power rack to the left of those platforms above.

Also in the gym was a full sized basketball court, a cycling room with a TV for p90x totally equipped with pull-up bars and more, a room with a table tennis set up, a pool with a treadmill in it, and a karate room.  Awesome to say the least.

Finished up the workout doing Dips with guys almost twice my age who made me look like a weak bastard..

After the workout we headed over to Rob's office and on the way the wildlife he was talking about made a cameo appearance.

Momma quickly ran and I only got an ass shot on my phone of her, but above is one of her cubs.  He chilled.  Slightly frightened by the cameras and numerous pictures we snapped, he stayed right alongside the road for a good 5 minutes without running.  In the picture he attempted to climb the tree or was just getting ready in case we needed our protein for the day.

After our encounter with Yogi I visited his office and meet a few people as we walked over to the conference room.  

Inside the conference hallways were tables lined with the coolest freaking weapons I have ever seen.  From Sniper Rifles to Body Armor to handheld Grenade Launchers. Shotguns with machine gun attachments and Fully Automatic weapons that weighed as much as a medicine ball. 

Upon the arrival of my mother we jumped at the chance to get our picture taken holding some seriously badass guns.

So it was finally time to head into the conference room where we sat and listened to the history of PM Solider Weapons and how they started as an idea.  One huge thing I learned also before the speakers was that retired does not mean "retired".  I met a few people who worked that said they were "retired". So after the history of the company some active military personnel walked in and showcased the weapons that PM developed that are in use with our armed forces. We sat and listened to a few Snipers talk about their deployments in Afghanistan and what weapons they liked the best.  Interesting to say the least.

In attendance were One Star and Two Generals. They both gave a brilliant speech and it was awesome to be in their presence.

Major General Nickolas Justice gave one of those speeches and I am honored to have been able to see it.

After the ceremony and speakers we headed over to the country club on base and had some burgers and dogs. Then the awesome part was about to get underway. We loaded into a bus and went to the range!

At the range we had the incredible, once in a lifetime opportunity to shoot some military issued weapons.  2 Sniper Rifles, a Shotgun, a Semi Automatic Rifle, and a Fully Automatic Machine Gun. The Sniper Rifles gave me an eerie chill the first time I heard them fired and the machine gun was the best. My mother kicked ass shooting those weapons also and had a great time.

 

So Mom & Rob- Thank you for this awesome experience!

Also- that weekend my wife threw me a great 30th Birthday Party.  I had such a great time seeing friends and family, playing ladder ball and laughing when the keg was kicked so early.  "Just open the gifts I got and throw them in the cooler." My In-Laws came over the day before and really helped me kick ass and prepare for the party.  Thanks for the new leaf blower and for taking time out of your life to help us! The weather was perfect and the food was great!  A few motorcyclists, some Jeepers, and 3 pregnant women celebrated with excitement. Two garter snakes and a niece who loves to pose for a camera. A 30 seocnd speech were I forgot to thank my mother for all she did and gave- I am sorry and will never forget forgetting. For everyone else who came that I forgot to mention- thank you. You're still cool enough to be invited.

  

Thank you everyone who came out! It was awesome!

Since then a lot has been happening, a camping trip gone, and a change to my fitness routine. I'll get to that later!

- Get out there and Kick Ass!

Dedicated. Demanding. Determined.

www.activate-fitness.net

Relaxing..

Everyone does it. It's real enjoyable.

It's good for the body and helps refresh your mind.

But for most people- Did they earn that right?

Let me know what you think. Do you earn your relaxation times or do you just do it? Do you have standards that are high and therefore only relax after an accomplishment?

Comment below!

What's YOUR fitness story?

How'd you get started?

What are some of your past and present fitness successes?

Tell me EVERYTHING. Go to my Facebook Fan Page and drop a comment about what you have achieved and what you plan for the future.

Activate Fitness Facebook Page

Or you can email at activatefitnesspt (At) gmail.com

I will pick one story and write a kick ass blog post about YOU.