In the beginning of the Health & Fitness documentary Sealfit20x one of the instructors tells the group:

“Find another person, turn to them and promise that before the day is over you will not quit, you will not leave them.”

He goes on to say:

“In the event you leave them, that person will be fucked.”

I highly suggest watching it.


There’s that word again. The one that when it comes to exercising, makes people immediately go back to scrolling through their food-porn or better yet, places on Earth they’ll probably never visit. For those serious about their fitness journey, please keep reading.


Keeping It Real

Obesity in America is at it’s all-time highest. If you don’t want to take my word for it, read here . Just two (2) months prior that, the CDC reported that 36.5% of adults in the U.S. have obesity and that it’s higher among those aged 40 – 59, or 40.2%. Childhood obesity is particularly alarming. So how are those Bacon-themed memes? Before you answer that, what does it take to stay on the fitness track these days? An App? A trainer perpetually in beast-mode? A doctor giving you some news? 

“Make fitness fun.” is a common request I hear. “I simply don’t have the time”, is another big one too. Truth be told, you do have the time. After all, a report earlier this year showed that adults aged 35 – 49 spend, on average, more time on social media than those aged 18 – 34. Uh, not so fast millennials, some of the most dedicated people I’ve worked with over the years have been in their early 40’s, and mid 50’s. (And if that stat is true, then what are you doing on your phones so much?)

A 2016 report reveals mind blowing stats about millennials and their wine guzzling abilities. Just saying. I like a good Pinot (Noir) but damn.


Let’s call them outside forces.

  • Happy Hour – and those friends who from time to time just don’t get “it”.


  • Over-worked – Let’s NOT get things twisted here. To be clear, I’m not telling anyone to quit their job and go spend all day in the gym.That being said, being a Fitness Professional can be very rewarding. I am saying if you are working yourself to the bone, exhausted, stressed, and frustrated because of your job – reevaluate.

To Thine Own Self

Hindsight is always 20/20. Take a good look at what hasn’t worked.
Ultimately it is up to you. No one can make you do anything. If you find a trainer accessible 24/7 please put me in contact with them. No one can make fitness fun for you. As with most everything in life, it is what you make of it. 


Which brings me back to the documentary. The participants’ in the program all chose to enter the course. And no ordinary course it is. It was created by a former navy S.E.A.L. They each made a conscious decision to improve physically specifically for their professions. They were also told from the beginning to think as a team.


So, who’s on your  team? Who can you enlist to help hold you accountable? Strength in numbers they say.

  • Spouse
  • B.F.F.
  • Coworker
  • Someone at your gym
  • A neighbor

Who can you turn to each week and say, “I will not quit”.


Fads Trends & Broscience


It is what it is

I’ll try and keep this quick and to the point, so you don’t have to scroll too much. Fads’, Trends’ and Broscience are exactly that…..Fads’, Trends’, and Broscience.

I once read a comment, from a bro, that basically called out people who always use definitions.


I was under the impression, (and have been for some time now) that we all need a little more clear – cut, textbook fact these days.

But I digress.

  • Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
  • Fad an intense and widely shared enthusiasm for something. Especially one that is short-lived and without basis in the objects qualities; a craze.
  • Trend a general direction in which something is developing or changing.

Aw yeah, yes I did just go there. I ‘m just saying – I don’t make this stuff up. You see, the takeaway there are two very important words in the first definition, which are;

“….scientific research”. 

Take it away


Every last one of our bodies and metabolisms are different. We’re all unique like that. Our genetics play a part, our ages, lifestyles. All have a place in the puzzle. What one person responds to is quite different than the other. That being said, confusing tried-and-true methods and research, or avoiding them all together, with the latest fad’s, trends’, and broscience, only leads to unnecessary frustration, anxiety and confusion.

Sup Bro

Just because your workout partner responded to something doesn’t mean you will too. And vice versa. That’s not to say you shouldn’t stray outside of the proverbial box every now and then. You should. Throw in an extra set, a few more reps. Ahh – nold had quote, something about success is in the last 2 reps, or something. By all means, make it your own and take it to the next level. Bruh.

Achieving results takes due diligence, dedication, and sweat. Establishing long term goals, researching and then committing to them requires work.

Are you ready to put in the work?

6AM – 8PM Monday – Friday

By Appointment


Small Space, Big Results


Big things, small packages

Sometimes you don’t always have the benefit of a large facility with copious amounts of equipment. Thats when you get creative, take what you’ve got and make it work. You can still burn fat and build muscle. Really.


Circuit Training


While not as intense as H.I.I.T, this style of workout still aims at burning calories and inducing sweat. Studies continue to show that lean body mass increases with the use of circuit training. (less body fat.) With a set routine of moves done in the 12 – 15 rep range, and moderate rest in between, the body gets a good strength and aerobic workout in a shorter amount of time.

Levels – I /II

It depends on the individual and what their fitness level is. Not everyone will use the same amount of weight or go at the same speed.




Exercises in this workout are chosen to target as many muscle groups as possible, both upper and lower body.

Warm up 5 – 7 minutes with cardio of choice. 

1. Unassisted Dips

Reps: 12 – 15


Dips are a powerhouse, compound upper body exercise that targets the chest, shoulders and triceps. After warming up sufficiently, position yourself between two treadmills.

2. Weighted Body Squats 

Reps: 12 – 15


Elevating helps to acheive a deeper squat, really targeting the quads and the glutes. Staying with the treadmills, reverse your stance holding a dumbbell. Keep the core tight and shoulders back. Tip: At the top of the exercise focus on squeezing the glutes.

3. One-arm Machine Back Rows

Reps: 12 – 15

Think outside the proverbial box. Utilize the Chest Press of the workout station to work the back and rear delts. Bend at the knee to adjust for your height while focusing on keeping the back upright.


Reps: 12 – 15

Move to the

4. Standing Bicep Cable Curl

Reps: 12 – 15


Everyone wants an impressive set of pythons. Utilizing the Straight Bar Cable Attachment, keep elblows tucked in and shoulders back, and focus on slow, steady repetitions.

5. Rope Extensions/Triceps

Reps: 12 -15 


● Alternate – Reverse Grip Tricep Extension

If you do not have a rope extension use a Wide Lat-Pull Bar with either a regular or a reverse grip.


6. Standing Weighted (w/dumbbells) Lunges – Focus on keeping the core tight.

Reps: 12 – 15


7. Dumbbell Bench Press

Reps: 12 – 15 

8. Ab I/Crunches w/bench +  Ab II/Toe Raises Reps: 12 -15 


A common misconception is that abs should be blasted with excessive reps. Not so. Perform 2 – 3 sets in excellent form and their good.


Chest Press Reps: 12 – 15

Cable Shrugs


Reps: 12 -15 

Using the same bar as with the gun show, stand with feet shoulder width apart, and keep shoulders back.

Keep rest periods between exercises 30 seconds for advanced, 45 seconds to 1 minute for beginniners. Repeat entire circuit x 2.

Even better, do it a third time