You wanna get fit? You wanna get ripped? You wanna shed fat?

Get off your ass recruit!


Okay, so you’ve​ had your morning mocha frappa whateverthehell. You get to work late, because you can. You spend 40 minutes scrolling through your Instafeed seeing what everyone did this weekend before you finally look at your work desktop to check what? WORK? Go figure.

(At around 4:30am they tossed the trash can down the barracks and that’s how we started the day, by the way.) 

You have a long day ahead of you. So what, join the ranks of everyone else in the world. Incidentally, no, everyone’s​ life isn’t la di da like on social media.) Are you hung over? Sucks to be you. Better grab some water.



You found the time to go to the game. You found the time to go to the wine tasting. You had to find the time to come to work. And YOUR GOING TO FIND THE TIME TO WORKOUT. Period. No excuses.


Priorities, right? The take away here is the at you make time to do the things that matter. Yes, recruit, that’s right. You do. So instead of happy hour today your going to go for that turn on the elliptical. Your going to try to do those 20 pushups. Your not going to care what everyone else in the gym thinks because your all in the same boat…. right?


Now, go…do it….






Most of us were taught basic, fundemental rules as kids to help us in life. Hopefully. No elbows on the table while eating, and don’t interupt someone while they are speaking, are a few that come to mind.

Here are 10 do’s and dont’s to help keep you on point in (and out) of the gym

1.  DOimg_20161230_111531

Community. No man (or woman) is an island. Find people who have common goals. Accountibilty, motivation, who knows, they could end up being your next BFF. (Or more.) Hashtag fitfam.

2. DON’T 

Don’t compare yourself with others. It’s one thing to see someone and think, “I’ll get defined abs like that.” However, we all have different genetic makeup. You may not have a perfect 8 pack exactly l like that one genetically gifted individual. Take what you’ve got and build on it. They, your abs, can still become extremely well defined.

3. DO

Have a definete plan of action. Set specific goals. “In six weeks will have lost…..” “Increase deadlift by…”Avoid aimlessly walking through your time in the gym without a purpose.

4. DON’T


Please don’t scroll through your news feed the whole time. It can all wait, really. In fact, put the phone away. Wait until your done with your workout to post that ironic selfie pic. 

“Exercise is king, nutrition is queen. Together you have a kingdom” 

Jack Lalanne the “Godfather of Fitness”

5. DO

Have some patience. Rome wasn’t built in a day, you know. Results do not happen over night, but with dedication, over time, they will.

6. DON’T 

Do NOT be a weight dropper and stack slammer. Don’t think for a New York minute your a beast because you dropped a heavy dumbbell after 3 reps. This is probably the most annoying habit in the history of gyms. People will look at you and think…pure amateur. (They will) 

7. DO 

Be sure to focus on proper form. Results will come faster. Target each muscle group the correct way. Slow and steady, with good form. Feel the burn.

8. DON’T 

Don’t forget to bring a bottle of water. One symptom of dehydration? Fatigue. Sleepiness.


9. DO 

Have a good time. Exercise should not be a “task”. What is a task? Getting up at 5:45am to go sit in a meeting all morning with a boss you can’t even stand to look at, let alone speak too. Like anything in life, fitness is what you make it. 👍

10. DON’T

Whatever you do, don’t give up. You’ll thank yourself later. Really.





This Week

#1 Mindset

Decide right now, what part of the week is for getting up, getting moving, and getting active. Mark it on your calender. It’s yours. Think of that time like a reservation. Cancel at the last minute and recieve a hefty fine.

#2 Decide

“Shoulda, woulda, coulda.” Ban these words from your vocabulary. Effective immediately. Start with “I can, I will, I am“.

#3 Start

Don’t know where to begin? Go get on the treadmill and push start. Pick up the dumbbell and curl it. Elliptical? Start peddling. Take a nice long walk around the neighborhood. If your a seasoned pro, ramp it up. Add another set. Arnold said it’s all in the last 2 reps so pump em’ out. Add 10 more pounds

What are you waiting for?



H.I.I.T IT And get started

Fitness Training


The basic principle in fat-loss is to burn more calories than you are taking in, and Cardiovascular exercise is were it’s at. When it comes to some of the ultimate in fat burning, High Intensity Interval Training, H.I.I.T. is a powerful and proven effective method. Forcing you to dig down deep, prepare to sweat, groan, and feel the fat practically melt off in no time. Are you ready?

Get Set

H.I.I.T combines short, intense intervals of training with periods of moderate ones. It can be used in a variety of methods, but for cardio the eliptical remains my personal favorite. For starters it’s much easier on the ankles than say, a treadmill.




If your new to H.I.I.T start off small and work your way up. The goal is to finish, so go at your own pace.


  • Get familiar with your keyboard.


Above is a BH Fitness Elliptical x8. By far my favorite to date, I’ve gotten to know this bad boy quite well. Once you start peddling the keyboard lights up and it will prompt you to enter your weight.

  • Select your workout – Practice perhaps with RANDOM, and move to HILL.
  • Choose your level.


A typical H.I.I.T routine, after a sufficient warm up period of usually around 3 – 5 minutes, alternate between 30 second bursts and 1 – 1/2 minute lighter periods. Always allow for a “cool down” period of at least 3 minutes.

  • H.I.I.T workouts are highly efficient being no longer than 30 minutes. Excellent for the person on the go.
  • Shown to increase endurance
  • Serious fat burners



For more on the benefits of cardio visit

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For complete randomness Tweet: @jwilltrain

Mid-Week Push


Mind & Body


“It’s not the load that breaks you down, it’s the way you carry it.” – Lou Holtz



It’s been said that basically, there are 2 types of motivation.

  • Internal – from within
  • External – from outside yourself

In the fitness world, a person can have any number of reasons as to why they choose to exercise. Spring Break? Bridesmaids dress? (Internal) Or perhap the good doctor gave you a warning? (External)


2500 years ago, to be fit in ancient Greece was civic duty. The stronger you were the smarter. The gymnasium became an institution of higher learning. In fact, before he became a great Philosopher, Plato was a wrestler. (The word Platon meaning broad, he apparentley had a nickname) Here, in the 21st century, fitness is often viewed as a “craze,” or a form of addiction. In a society becoming more and more sedentary I could not be any firmer than when defending my convictions about the importance of incorporating some form of exercise into a daily routine.


“Make fitness fun”, I’ve been told. “Oh, I’m gonna start, just as soon as I’m not so busy.” The fact of the matter is we make time for the things that are important to us every day. A 2015 study shows the average person spent, on average, 1 hour and 40 minutes a day browsing social media. Not surprisingly, here in 2017 those figures are higher. Much higher. Incidently, an excellent workout can be had in 45 minutes. That would give you, (in 2015) 55 minutes to surf Insta. Here in 2017 not so much time, but you can still get a few double-taps in for sure. Studies also show the more internal the motivation the more likely one is to succeed. For example, a person makes a concious decision to leave for work by a certain time in the morning to beat traffic. The internal motivation for that decision might be to not get fired.

So, fitness is fun. (A lot more fun than sitting in traffic.) Your not too busy. Take a break from all your important “socializing”, and invest in yourself. Don’t wait for the external to tell you you have exercise.

For more on the GREEKS, the origins of what we now know as organized fitness read INVENTING FITNESS Part I, available on now.