If you’ve ever noticed the fitness world is an ever changing world, and seemingly monthly there is a new break through.

Some things though, remain as rock solid as the iron your pressing and curling.



First, think of your muscles like a rubber band. Now tie a knot in the middle of it. See what I mean?


There are two (2) basic types of stretching.

  • Dynamic
  • Static

We know that a good warmup period pre-work out is important. Post workout is another story and often times we abruptly stop, shower, (hopefully) and go about our business. Static stretching involves holding specific stretches for a longer period of time, (Typically 30 – 40 seconds) for optimum benefits. Over the years studies show that static stretching tends to be best suited for the end of a workout. Why?

According to

“No pain, no gain is simply not true. Stretching shouldn’t hurt. Stretch to the point of mild discomfort. Try to find a balance of ease and effort in every stretch.”


Take Away

Often we sit at desks for long periods of time, or for some, stand for long periods of time. Flexibility is crucial to our success.

  • Reduced pain and stiffness
  • Improved Blood flow and circulation
  • Enhanced performance

So, the next time you knock that #beastmode workout out of the park, or come home for the day stiff as a tree, budget the time to streeeetch it out.



“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison


Food for thought

Gains don’t just happen. Niether does fat loss. They both take effort. Effort is described as:

  • a vigorous or determined attempt


It far too easy to become sidetracked, discouraged or feel seemingly defeated. Heading into the holiday season temptations are everywhere along with second helpings.

Laser focus

So this season make a list, check it twice. Call it “My To Do list”.

  1. Not give up
  2. Make a vigorous and determined attempt
  3. Enjoy my cheat day
  4. Kick ass in the gym
  5. Repeat


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Nicknamed the “Godfather of Fitness,” Jack Lalanne first began training at the YMCA in Berekely, California. He opened one of the nation’s first gyms in Oakland, CA in 1936. Initially perceived as not only a fanatic, but a charlatan. Health professionals of the day warned to stay out of his facility.

He lived to be 96.

Throughout the ancient greek society the gymnasium was one of the most important structures within a city, and over time became institutions of higher learning and social interaction.

In fact, a great deal went on at the gym.

Derived from the word gymnos, or greek for naked, the bluprint of the gymnasium seems to have taken shape somewhere within the 6th century BCE. All follow the same basic floor plan of a large center courtyard surrounded by colonnades and lower lying buildings. As the preeminent sport was wrestling, attached was a Palaestra, or wrestling school.

The ancient greeks learned the connection between mind and body early on and so, a young  boys education would start with attention to health and physical strength. The gym was his school. The gymnastai were his teachers. These ancient personal trainers oversaw every aspect of a students formation.

Below is a pair of ancient dumbbells, called Halteres. They sit in the National Archeological Museum of Athens.


Carved from stone with handles at the top, they were used for helping an athletes long jump. This method is clearly seen depicted on terra cotta pots dating back to the 5th century BCE.


For a free copy of my upcoming e-book on ancient gymlife and fitness, subscribe by email!




“You can either throw in the towel or use it to wipe the sweat off your face”

First, let me use the textbook definition of motivation.

mo ti va tion

the reason or reasons one has for acting or behaving in a particular way. The general desire or willingness of someone to do something.

Physical fitness means different things to different people. I particulary like the second half of that definition. “The desire or willingness”. Perhaps you want to lose a few pounds for that summer vacation. Perhaps you have a wedding to prepare for. Or maybe the doctor told you it was in your best interest to start an exercise regimen. Or maybe, just maybe you want to look good and feel better about yourself.



The more I work with individuals I continue to strive harder and harder to understand the reasons people find not to stick to an exercise regimen. As I move forward I no longer tolerate the “I’m too busy” excuse. In todays day and age of modern technology and various social media platforms I find it truly amazing that the average person, which studies have shown, spends an average of three (3) hours a day on facebook. But cannot dedicate three hours a week improving their body, mind, and spirit.

While I do not expect everyone to become a fitness fanatic, I do hope that as our culture moves further into the new millinium, regular exercise becomes as important as “checking in” and status updates.

The GREEKS, with whom I am fascinated with and spend a great deal of time researching and discussing on my other blog, believed that a strong body equalled a strong mind. I speak often on how much better I feel mentally after a great workout. It simply goes hand in hand. If I am too tired after a long day and simply cannot make it to the gym, I don’t fret. However I make it up. I find a time in my schedule later. And stick to it.

In this section of my site entitled MOTIVATION, I intend on sharing ways to help you FIND and KEEP “the desire and willingness” to incorporate various forms of exercise in your life.

And perhaps feel better about yourself at the same time.





In politics there is Smart power. A term used in reference to the combination of using both military strength and diplomacy.

There is also S.M.A.R.T. business. An acronym that stands for:






The same acronym is used in fitness training. The key to success in anything, is a well thought out plan.

Charlie Batch once said, “Proper preparation prevents poor performance”.


Document it

I still carry a Top Flight, College rule notebook and pen into the gym for every workout. In today’s day and age a bit archaic I know, however I do not use an app to document my workout, and suffice it to say, don’t believe that is what the majority of people at the gym are doing on their phones either. I use my device at the gym for it’s stopwatch. The name of this game is success.

I have always been a very detail oriented person. So I log what muscle group I’m working, the exercise, the amount of reps/sets, the order in which I do them etc. etc. I use this information to not only plan my next workout, but to chart my progress….in two (2), four (4), and six (6) week intervals.  And then I adjust accordingly.

Modus operandi

To me, training smarter also includes paying attention to form and technique. And not just for the obvious. Safety first and learning to check your ego at the door is crucial.

Theodore Roosevelt once said,

“Walk softly and carry a big stick”.

I personally do not feel the need to swing, yank, jerk, or slam heavy weight around in order to let my inner beast, or those around me know I’m “Going big”.  So often I see really, really bad form. Training smarter means understanding that proper form is going to help you make those gains faster. Targeting the muscle with pinpoint precision is key.


To be continued…..