3 Reasons Why Workout Journals Will Help You


“Proper Preperation Prevents Poor Performance” – Charlie Batch

We’re all in it to win it, right? Strength. Health. Prosperity. Goals. It’s no secret exercise and physical fitness will help get us there faster.


Here in the “Information Age,” we are deluged daily with news, updates, ads, pop-ups, and a barrage of stuff we definetly could have done without. (Why the fish gape selfie, I just don’t know) With practicly everything we’d ever want to know at our fingertips, knowledge is power. But sifting through it all can be exhausting. I know I am constantly learning what to keep and file away, and what to simply block out.

Our own data 

I do like my stats and statistics. When it comes to working out, I don’t like my data up in the clouds. I like it right in front of me. Workout logs are beneficial for several reasons. If I had to offer a thesis I’d narrow it down:

3 Reasons Why Workout Journals Will Help You


1. Take the guess work out. 

Going to the grocery store list in hand, I know exactly what I need and can breeze in and out with relatively no issues. The gym is no exception.

I like to know exactly what my workout will be each session. Allowing for busy, peak times (Yes, “How many more sets do you have?” is annoying) the order of the workout may vary, but at least I have a clear idea of what the mish is.

2. Benchmark yourself

Just like I do for every client, I detail my own progress. With the last week’s rep counts and the projected counts, you have a clear way to see what to beat. And it’s not the “Bruh” next to you. Focus on you.


Arnold Schwarzeneggar once said, “The last 3 or 4 reps is what makes the muscles grow.”  So keep track of them.

3. Staying focused

Let’s be honest, keeping our “eye on the prize” all the time ain’t always that easy. Perhaps for some highly skilled, lasered – focused overachievers it is. But for some of us amongst the general populace, we need all the help we can get.

I still use loose leaf, 1 subject notebooks kept in a worn out binder. I don’t know call me old school, but it works. I have plenty of room for “notes to self.”


Next time you go to workout take a pad a pen. If someone asks you what your doing, reply:

“Bench marking myself.”


3 Year Blogiversary



A blogiversary is a milestone. (At least for us bloggers) A time to reflect. Three years ago today I began here with a short post.

The message simple:

“The proven benefits of regular exercise are numerous. Besides helping prevent obesity, illness and chronic conditions, regular exercise helps keep us alert.”

For the entire post read The Concrete Jungle


“Abs are made in the kitchen”

We are what we eat

So don’t be cheap, easy, or fake. We know how much Diet & Nutrition play a part in our success outside of the gym. Any trainer worth their weight in iron will tell you it accounts for 80%. Keeping our eating habits on point can be a struggle. The struggle is be real.

But it doesn’t have to be all the time.

Later this month I’m publishing my newest eBook on the kitchen and all things meal prep. No longer strictly a bodybuilder or physique competitor practice, meal prepping has caught on and rightfully so. The benefits are clear:

  • By preparing our own food, we decide exactly what goes into it.
  • Controls portions sizes.
  • Saves money. Hoot!
  • Less time doing dishes Double hoot!

It’s  win win….win and win.

Save money and eat healthy home cooked meals? Sign me up.

“…..a collection of tips and pointers to help guide you through all the meal prep madness”

You’ve seen us on instagram, with all those pics of beautiful, delicious looking food. But who gives you the secrets? I will. By trading the mobile device for a few pots and pans for a few hours each week, meal prepping is one habit that done correctly, will not only keep your taste buds satisfied, but keep you on the fast track to success out of the gym.

Simply send me an email with the subject, “Yes, I’d like my eBook!” and I’ll send you your copy come launch time.


Email: jwilliamstrains@gmail.com

Are you being S.M.A.R.T at the gym?


We’ve all seen a fashion forward outfit on someone and thought, “That looks so smart.” Or walked into a smartly appointed room and thought, nice!

Are you being smart at the gym?


Let’s take a look.

Specific What are your goals? Over the years I’ve heard them run the gamut. From, “I’m getting married and I have to get into my dress” to “The doctor told me I have to lose the weight,” and everything in between. What ever your motivations may be, you get a high-five and props from me for making fitness a part of your lifestyle. Word.

“I wanna get fit” is too vague. Have a clear idea and be focused about it. “Improve Strength and Flexibility” and it starts getting clearer.

Measurable  Let’s do the numbers. “Increase my Squat by…” “Lose 20lbs…” This involves keeping food logs and workout journals. Sites like MyFitnessPal make it extremely easy nowadays too document from day to day as they do the measuring. All you do is enter it. Smart phones are great for things other than social media.

Attainable Our favorite celebrity just prepared for a movie and hot damn look at them. We’re scrolling through feeds and oh my, look at some of the #fitfam with the 425k followers. It all gets us motivated to want to curl and squat all the day as well. We should always set the bar high. Understanding what our capabilities, schedules, and lifestyles all are is equally important.

Be realistic. 

Yes, your abs can pop. We all have abdominal muscles. Do you naturally have an 8 pack like some genetically gifted instagramers? Prob not. Focus on you.

Relevant “Appropriate to the current time, period, or circumstance” I use the textbook definition here so that there is no misunderstanding. This is about you, not what somebody else wants or thinks you should look like.


Timely Setting aside time, and I believe equally as important, a time frame, is key. We construct business plans with time frames and office projects with deadlines. Fitness goals are no different. “30 days from now….” “60 days from now…..” 90 days from now…..” You get the picture.


Be S.M.A.R.T


6AM – 8PM Monday – Saturday

By Appointment