Total Strength & Performance

Rob DeCillis

Rob DeCillis

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Privacy Policy

This privacy policy has been compiled to better serve those who are concerned with how their 'Personally Identifiable Information' (PII) is being used online. PII, as described in US privacy law and information security, is information that can be used on its own or with other information to identify, contact, or locate a single person, or to identify an individual in context. Please read our privacy policy carefully to get a clear understanding of how we collect, use, protect or otherwise handle your Personally Identifiable Information in accordance with our website.

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When ordering or registering on our site, as appropriate, you may be asked to enter your name, email address, phone number or other details to help you with your experience.

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We, along with third-party vendors such as Google use first-party cookies (such as the Google Analytics cookies) and third-party cookies (such as the DoubleClick cookie) or other third-party identifiers together to compile data regarding user interactions with ad impressions and other ad service functions as they relate to our website.

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CalOPPA is the first state law in the nation to require commercial websites and online services to post a privacy policy. The law's reach stretches well beyond California to require any person or company in the United States (and conceivably the world) that operates websites collecting Personally Identifiable Information from California consumers to post a conspicuous privacy policy on its website stating exactly the information being collected and those individuals or companies with whom it is being shared. - See more at:

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It's also important to note that we allow third-party behavioral tracking

COPPA (Children Online Privacy Protection Act)

When it comes to the collection of personal information from children under the age of 13 years old, the Children's Online Privacy Protection Act (COPPA) puts parents in control. The Federal Trade Commission, United States' consumer protection agency, enforces the COPPA Rule, which spells out what operators of websites and online services must do to protect children's privacy and safety online.

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Fair Information Practices

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Your information will be shared with Gym Autopilot (, our exclusive automation partner, to send emails, surveys, and other digital communications as needed, regarding updates pertaining to your relationship with Training For Warriors LI, in addition to receiving company news, updates, promotions, related product or service information, and any other reason we deem appropriate in our discretion. If at any time you would like to unsubscribe from receiving future emails, you have the option to unsubscribe at the bottom of our emails, by contacting our agent at This email address is being protected from spambots. You need JavaScript enabled to view it., or in a written request to Gym Autopilot 89 River St. Hoboken, NJ 07030.

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If there are any questions regarding this privacy policy, you may contact us using the information below.

2277 Bellmore Ave

Bellmore, New York 11710 US

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Last Edited on 2016-11-03

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12 Fitness Days of Christmas (Day 12)

Merry Christmas I hope you enjoyed all the tips to help you get kickstarted to a kick ass new year. Here are the final tips that will catapult you to an awesome year.


Number 67: Don’t Think of Fitness as a War


I see it all the time with people who are trying to get in shape, they want every workout to leave them absolutely exhausted and sore for days. They think that getting in shape and fitness should be a war. I don’t blame them because the media and society portray fitness to be like that and if you are not going all out and laying on the floor at the end of each and every session you are not going to see results. I’m here to bring you a more sensible approach to fitness, one that will allow you training sessions that are tough but at the same time won’t leave you feeling like you have been through a 12 round fight with Mike Tyson. This is especially true for people who are just starting, if you leave the gym constantly blasted and walking around sore all the time you will quit. Approaching fitness the right way where you go in thinking about getting better is the way to go. Your thoughts should be on how you can improve daily not how you should be laying in a puddle of your own sweat. Find a gym that will make you better not worse.


Number 68: Focus on the Journey not the Destination


Often times when we set a goal we get fixated on the end result.  Focusing on the end will be a disaster. As humans we want instant gratification, the problem is transforming your body to where you want it will not happen overnight. That pretty much goes for any goal that we set. If we are too focused on the goal we will miss the journey and all the cool stuff that happens along the way. The journey is the fun part. I can tell you from experience, when I attained a goal, yes it was great and I was elated but soon it wore off and I was on to the next goal. The journey is where we learn about ourselves and how much we are willing to take to get to where we want. You have to learn to enjoy the process, the ups and the downs because that is what life is all about. As you begin to set your goals for the upcoming year remember that the journey will be more exciting than the results and you will have more fun along the way than at the end.

Number 69: Celebrate Yourself


This one is one of the easiest tips of the 72 but the one that is followed probably the least. When you accomplish something that you want, celebrate your victory. Not many people will celebrate your accomplishments, be the first one to pat yourself on the back. If the goal was something that you really wanted then you deserve to celebrate yourself. Set the goal, attain it and have a party for yourself.


Number 70: Follow People that Have had Success


Success leaves tracks. There is not many things out there that have not been accomplished. Are you looking to get in the best shape of your life? There are many people that have done it before you. There is no reason for us to reinvent the wheel. Find someone that has done the same thing as you, obviously legally, and follow what they have done. It is the easiest way to get to your goal and takes a lot of the thinking out of it. Find someone and follow in their footsteps.


Number 71: Anyone can Make You Tired, not Everyone can Make You Better


Basically find a coach that will make you better. A coach that will help put you on the right path towards your goal and guide you along the way. Hiring the right coach is the hard part because there are many out there that are just out there throwing random workouts at people just to leave them exhausted. Rarely do these trainers get the people they are training the results they want. Like above they give them what they want, an exhausting workout leaving them floored but a good coach will not only give you what you want but more importantly they will give you what you need. This is where the gold is buried, finding a coach that will make you better and give you the results that you have always desired. The fitness industry is littered with trainer that will make you tired, finding the gem in the bunch is the key and once you have the right coach you will see the results that you want. Everyone needs a coach, including myself to help guide them on their journey. With our lives filled with so many other things the last thing we need to stress about is what to do at the gym, the right coach and gym will take the thinking out of it and help lead you to success.


Number 72: Start a Transformation Program and Finish IT!


If one of your goals for the new year is to burn fat and build muscle then a transformation program is the best way to start. A transformation program will allow you to get started on your journey. When looking for a transformation program you have to look for one that follows a program to help you burn fat and build muscle. When looking for a transformation program you have to be careful of ones that offer you to burn excess amounts of weight. Many transformation programs will help you lose weight but will not change your lifestyle. When looking to get healthy it’s not just for 8 weeks, a solid transformation program will help you change your life. You will not only transform physically but mentally as well. This is the type of program that you want, one that has a lasting effect so you can have the healthiest future possible.


Are you looking for a gym to help kickstart your new year? Are you looking for a fitness program that help reinvigorate your mind and body? Then TFW Long Island is the place for you! You can kickstart your 2016 with our 28 Day Challenge.


Here is what you will get when you start working out here at TFW Long Island:


  • You will work with world class coaches that will help guide you every step of the way so there is never a reason to be scared of working out.

  • You will follow a training program that has helped thousands all over the world burn fat, build muscle and feel good.

  • You will be watch those excess pounds melt away as you are guided along the way with your diet.

  • You will be surrounded by people that have similar goals and will support you on your journey.

  • You will take control of your health and fitness.

  • You will get guaranteed results.


If this sounds like the training program for you then you are in luck because we are offering you the 28 Day Challenge. Join our 28 Day Challenge and get the results that you have always been looking for.  Just click the link below to get started on your 28 Day Challenge.


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12 Fitness Days of Christmas (Day 11)


12 Days of Christmas (Day 11)


We are coming down the home stretch here and as of right now if you are reading this and taking some action you are setting yourself up for an awesome 2016. These tips are not just made up to fill a list but have been proven to help people improve all different aspects of their lives. I wouldn’t give you some BS and waste your time.


Number 61: Start using Olive Oil


If the ancients used it and they looked pretty good why wouldn’t you give olive oil a shot. Olive oil is rich in monounsaturated fats which helps lower the risk of heart disease, stroke and high blood pressure. If you are one that frequently orders salads with all sorts of dressing, it’s time you give olive oil a try. Dressing can add excess calories that you really do not want to be consuming. You can keep your salads tasting great all while reaping the benefits of olive oil.


Number 62: Improve your Neck Strength


Growing up I remember Classy Freddie Blassie calling people pencil neck geeks. If you don’t know who Freddie Blassie is then you should add this as bonus tip and do some homework. Why is neck strength important? Look in the mirror, now tell me, what does your neck attach to your body? That’s right, your noggin, and what’s in your noggin? Wow, you got it right again, your brain. Have a weak neck? Well you are also putting yourself at risk to for injury of the cervical spine and trauma to the head. Having either one of those injuries would be disastrous to your life. You don’t have to be Dan Gable (You really should know who this is) just adding basic neck exercises to your training will go a long way to helping protect the most important part of your body.  


Number 63:Be Prepared for Downs


You have your goals set and we usually start off strong, we start to get results and we are happy. Then BOOM! The results cease, all of a sudden a road block is between you and your goal. That’s right you hit the down period or the dip. Your next step when you get here will tell me a lot about who you are and where you are going. This is where most people stop, but this is the point where you should just keep on pushing. Sometimes the dip will be long and it will seem like it will never end. Just remember this is part of the journey and in order to get to where you want to go you must get through it. So as you embark on your journey, prepare yourself for the fact that this down period, this dip will come. What you do when it finally does will be the difference.


Number 64: Don’t Be Afraid to Fail


Coming right off Tip 63 this is perfect. Growing up I remember taking tests in school, I was not brightest of kids and I really sucked at taking tests. I remember failing plenty of test and the feeling really sucked especially when I studied hard and tried my absolute best. With red marks all over the paper I was always afraid to go home and show my parents because I did not want to disappoint. Those failures could have been the best thing that ever happened to me. Without them I would not have learned. And this my friends is where people go wrong with failure. If you don’t learn from failure then yeah it is a bad thing but if you do, it can take you to new heights. Don’t be me as a kid, try new stuff, fail, and then come back stronger than you were before. Failure will toughen you up if used the right way.


Number 65: Be 90% Perfect


Yes, I know 90% perfec makes no sense. Hear me out and this usually goes when we are trying to eat healthy and this is where most people screw it all up. People try to be 100% perfect all the time. I will tell you from experience this will not work. You can’t go rarely being perfect to being perfect all the time. Humans simply do not work like this. If you even think that you have to be perfect then they won’t be. And I am here to tell you, if you are starting a diet you have to give yourself some leeway. This is why I say 90% perfect. 90% of your meals should be perfect and the other 10% you can give yourself some room for fun. Say you eat 35 meals a week, take 10% of that and that means that 3.5 meals can be off your diet, a treat. Some people do those meals all in one day and others spread it out during the week. It really depends on you and your body. Don’t strive to be perfect, strive to live life like a normal human being and still get awesome results.


Number 66: Make the Most Important Thing the Most Important Thing


With all the distractions in our daily lives this tip can be the most useful. When you are at the gym training, what’s the most important thing? Training! When you are writing your TPS reports or lesson plans for work, what’s the most important thing? Getting your work done! When you are cooking a delicious meal, what’s the most important thing? Cooking the meal! When you are hanging out with your family, what’s the most important thing? Your Family! Eliminate the distractions and focus on what is important at the time. Nothing else should matter at the moment except for what is the most important thing. This single line that was said to me a few years back has transformed my life. Sure I get distracted at times, but nothing like in the past. I now live in the moment because the moment is what is important. Give it a try, make the most important thing the most important thing and watch your life grow leaps and bounds, professionally, emotionally and personally.

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12 Fitness Days of Christmas (Day 10)


12 Fitness Days of Christmas Day 10

Hope you enjoyed Day 9, there was some great information in there that will allow you to take action now as 2015 comes to a close.  Some of these tips if you are start implementing now will take you to the next level. It’s time to level up some more.


Number 55: Drink Green Tea


It’s not a surprise that the ancients in the Far East used green tea to live a healthy life. Green tea has some great benefits. Green tea is loaded with antioxidants which help battle free radicals in the body and help reduce some types of cancer. Green tea also helps improve brain function making us smarter and who doesn’t need that. The last benefit I want to touch upon is the fact that Green tea help burn fat. It has shown to improve metabolic rate which will help burn fat.  Try replacing your coffee with it and see what Green tea does for you.


Number 56: Improve Foot Strength

Our feet are the base of our bodies. If the base of any structure is weak what will happen to the rest of the structure? It will collapse. If our feet are not strong many times it will lead to injuries in our knees and hips. Our feet have many nerve ending and should be used to be able to feel ourselves around terrain. Our feet are very similar to our hands in regards to bone structure and sensory.  However, the invention of shoes have made our feet dead.  So what can we do to strengthen our feet and get that feel back? Start with training barefoot. This will strengthen the musculature of your feet and start building a stronger foundation. Start with small plyometrics, like small hops in place to get the muscle tissue active again. The stronger your feet the stronger you will be.


Number 57: Stop looking at Fitness Magazines


Just going to be blunt here. The pictures you see on the cover of fitness magazines are bullshit. This is not reality for a person trying to burn fat and build muscle. I know for a fact I will never look like the bodybuilder on the of Flex magazine. People pick up these magazines and think that this is what they have to look like. Let me give you a little insight on what it takes to be on the cover. First, it’s that person’s job to look that good. When it comes time for a photo shoot they have to go to extremes to look that way. They train extreme and their eating is extreme. There is no cheating either at the table or in the gym because it will show. There are trips to the sauna and diuretics being used. Now ask yourself, are you willing to do that day in and day out? Is that a no I hear? You have to realize that what you see is not always what you it is. Your job is to get that notion out of your head. Your lifestyle is not theirs. I’m not saying it’s bad to strive for that kind of excellence but don’t be fooled that is what health and fitness is all about. Become the best version of yourself that fits your lifestyle. Get strong and sexy within the context of your life and the rest will fall into place. Now let me get back to Flex magazine.

Number 58: Be Prepared for Downs


They will come more often than you will like but greet them as a friend that you have not seen in a long time. Every one of us suffers along the journey with some periods of downs. These are the moments that define the us and the journey. Most people will quit at the first sign of a problem and run the other only to never truly achieve their goals. You know what successful people do? They come to a down time and they fight through it. Thy learn from it so they don’t make the same mistakes and keep pushing until they are on their way back up. Don’t get frustrated, get fascinated with the challenge and come out on the other side victorious.

Number 59: Challenge Yourself

Pick something hard and do it. Every year I like to challenge my students at the gym to do a Spartan Race with me. Last year we had 25 people do the race. I don’t expect anyone to go out and win the race, I expect people to take the challenge and see how far they can push
themselves. This is what life is about, challenging yourself to get go above what you have ever done before. With my students that have done the race I see a difference in them. After the race they are proud of themselves as am I of them but more importantly it transfer to future workouts. They get more into it and want to challenge themselves in different ways. Once you conquer one challenge then you start to think of other ways to challenge yourself and then the un begins.


Number 60: Be Grateful


All too often we are focused on what we don’t have rather than the things we are blessed with. Then once a year Thanksgiving rolls around and everyone is giving thanks. You know what, be thankful everyday for what you have. Don’t harp on what you don’t have. Focus on all the positive in your life and say thank you. Each morning when you wake up you can set the tone for the day by saying thank you for all the things that you have in your life. The more we are thankful for what we have the more we shall receive.

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12 Fitness Days of Christmas (Day 9)


12 Fitness Days of Christmas Day 9


The last few days are upon us and the end of 2015 is closing in on us. It’s time to end the year on the right foot and step into 2016 on all cylinders.


Number 49: Take Inventory


I remember when I was sixteen, I worked at the local movie theater and besides taking tickets and making popcorn there was inventory that had to be taken so we could replenish what we needed to. It always seemed as though we needed more Sour Patch Kids but that’s because I ate like a child back then. But just like taking inventory on goods in order for us to be successful in 2016 we will need to take inventory on ourselves. We need to take a deep look into ourselves, and this can be made through our journal (You started that right?) where we figure out where we need to replenish. What is it that we need to help us to get where we want.  It is a long journey just like our groceries or cleaning products we will run low on something. This is is the time where we figure out what is working and see if we need to replenish it to finish off the journey. My suggestions is to take inventory every six to eight week. This will give you time to figure out what is working and what’ not.


Number 50: Eat Oatmeal


No not the quick packets, real oatmeal, yes the one that has to be cooked. Yes, it is a carbohydrate, oh I know I said a bad word, but this is a good source of carbohydrate. Oatmeal is considered a whole-grain superfood that will power you up for the rest of the day. It contains calcium, potassium, will help boost energy and lower your blood pressure. Sounds like a good food source to me.

Number 51: Park Far Away


I see it all the time and have been guilty of it, trying to find the nearest spot to where I have to go. People fighting over parking spots just so they don’t have to walk as far. Don’t be that person. Trying to burn some extra calories? Park the furthest you can from the store. Walk my friend, walk. But what if I have to carry heavy packages back. Even better! Take those heavy packages and carry them to the car. Adding in more steps throughout the day will allow you to burn more calories. Every little bit helps, so stop being lazy and parking next to the handicap spot and go to the end of the lot.


Number 52: Carry Heavy Things


Walking with heavy objects will make you strong, and help burn fat. Try farmers walks, what are those you may ask, it could be one of the hardest exercises to perform. Simply pick up two dumbbells or kettlebells pinch your shoulder blades back and go for a walk. I know it’s not earth shattering but the results you will get from heavy farmers walks are incredible. There are several other variations of carries but I want you to start with the basic farmer’s walk and give that a shot for a few weeks. I will tell you one thing carrying the groceries to your car park in some remote spot will be easier.

Number 53: Make Someone Else Better


Help people get what they want and watch how fast you get what you want.  It’s that simple, help others attain their goals. If you have been successful at something someone else is trying to do why not give them advice. This act of kindness will come back to you and leave you feeling happy and smiling. This is why I love coaching, helping people achieve their goals makes me happy. I love watching the smiles on peoples faces when they get what they want. On top of that get excited for other people when they achieve a goal. Be the first one to give them a high five. If you help others and get excited for others your life will be that much happier.


Number 54: Don’t Be a Know It All


Two words that can kill your progress, ‘I Know’.  Just be aware of the fact if you are going to help someone you will hear this phrase a lot. Guess what though, you and I are just as guilty of it.  Once those two words come out of your mouth,learning and getting better cease right on the spot. We can let that happen, 2016 is the year of learning and getting better. The only way we get better is stop being a know it all. Stop using that phrase, start opening your ears and listening to what the person is saying that is trying to help. Catch yourself uttering the phrase and stop yourself and listen to the advice. Even if you heard it before once you say I know you cut the person down and they stop talking and you never hear if they are going to add more.  By the way if you know then why aren’t you doing it.  Stop knowing and start doing!

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12 Fitness Days of Christmas (Day 8)


12 Fitness Days of Christmas Day 8


We are on the back stretch of the 12 Fitness Days of Christmas and my hope is that just one of these tips helps you make a life change that will lead to you being successful in 2016.


Number 43: Stop Eating Like a Child


Candy, cookies and cupcakes, oh my! That’s right if you have kids you know that most of them eat like this. Now let me let you in on a little secret, you my friend are not a child, so stop eating like one. I am not talking about the occasional piece of junk food, I’m talking about eating this kind of crap on a daily basis. One day someone asked me why they were not seeing results, my answer was simple, “stop eating like a child.” I don’t think they took kind to my answer but you know what as a coach you have to give people the truth no matter how bad it hurts. Imagine the amount of sugar you are putting in your body then ask yourself why you are not getting the results you desire. Be honest with yourself it’s the only way to get the results you want.


Number 44: Squat Everyday


You ever see kids play, if they have to pick something up off the floor they go down in perfect squat position. Somewhere along the way we stop squatting. We end up doing a lot of sitting that put our glutes in a sleeper hold and weakens our hips which can lead to injuries down the road.  So when I say squat everyday, it does not mean you have to load up a barbell and get 5 sets of 5 in. Just get down in a deep squat position, deep is a relative term as everyone will have their own “deep”. Once there just hold it for around thirty seconds then simply stand up. This simple squa will do wonders for your hips and keep you feeling young.


Number 45: Add Avocados to Your Diet

Besides the fact that they taste delicious avocado provide a great source of healthy fat. Are you suffering from muscle soreness? Put down that banana and eat some avocado. Avocado are rich in potassium and will help with those aching muscles so you can actually sit on the toilet. I personally love adding avocado to my omelettes, if you never tried it  do so it can be a breakfast gamechanger. You can also add it to salad to get your dose of healthy fats.


Number 46: Make Things Simple


Often times we over complicate our lives. Look at any fitness goal you may have made in the past and never reached. It’s usually because you over complicated the plan to achieve it. I know for myself when things are not going right I take a step back from the situation and see how I can make things easier. Perfect example are these tips I’m giving you. Sure it is a ton of writing and if I tried to do all in one shot it would never get done. It would too overwhelming. So I have simplified it. I have broken it down so that when I have time I write as much as possible then I’m able to chip away here and there until they are all done. Simple is the approach we need to take with everything that we set out to do. I’ve seen it plenty of times once we make things more difficult than they have to be they never get done. In 2016 we want to be about getting it done.


Number 47: Focus on the Keys to Success


One way we can keep it simple is by focusing on the keys to success.  So by now we should have at least set some goals for 2016, hopefully we have started working on them. Our main focus should be on those things that will make us successful. Let’s look at fat loss. The keys to success to accomplish this would be starting a food journal, food prepping and training. So what do we have to focus on if we are trying to lose weight? You got it food journaling, food prep and training. Get those three keys to success down and you will lose the excess body fat you want.  This is true for any goal. Find out what will make you successful at attaining it and just focus on those things.

Number 48: Practice Breathing


Want to improve your health, reteach your body how to breath the right way. If you watch someone breathe more times than none they are breathing from their upper chest. Stop, and take note of how you are breathing. If you are breathing and your shoulders are rising then that can lead to problems. Think of it this way, you breathe thousands a times a day, if your shoulders keep going up and down thousands of time you think that can cause shoulder impingments, neck pain and headaches?  What about bad posture? Yes it can. We want to take diaphragmatic breaths. These are breaths that come from your belly. Think about breathing deep air and filling your stomach and then breathing out your nose. Watch as your stomach rises up and down. If you see that then you are doing it the right way.This sounds very simple but the act of breathing the right way will help you be healthier.

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12 Fitness Days of Christmas (Day 7)


12 Fitness Days of Christmas Day 7


We are plugging away here with our tips and I hope you are enjoying them as much as I am writing them. Let’s move on now with the second half and on to 2016.


Number 37: Take Ownership


I have been notorious for doing this in the past and have to catch myself when I do it now. If you want to take 2016 to a whole new level then you have to take ownership of yourself. You have to own everything that you do.  Make a mistake, own it. Miss your training session, own it. Have a few days of not eating as well as you should, own it. Not sleeping enough, own it. Not getting the results you want, own it.  Get the point? We live in a time where it is easier to pass the buck, to blame others and circumstances for us not achieving what we want. That shit has to end now. In order for you to be successful in 2016, we have to stop putting the blame on others and take ownerships. Once we own it we become responsible for everything and that responsibility will lead to great things.


Number 38:Take Fish Oil


What if I told you that if you took fish oil it would help reduce inflammation in the body, help burn fat, improve brain function, improve joint pain, help prevent cancer and reduce cholesterol. Would you take it? I just told you, so what are you waiting for? Go out grab a bottle of fish oil just make sure the pills are coated so you don’t get the fish burps. Nothing would be worse if you are trying to pick up a good looking girl and you are burping fish oil in her face. Most of do not eat enough fish so adding fish oil supplement is the best way to go.


Number 39:Get outside and train


The weather here on the east coast of the United States is about to get cold but that is still no excuse why you should not go out in the elements and train. One year I was outside in the trails training in 18 degree weather and I can tell you one thing I was in the best shape of my life. Training outside is a great way to break up the monotony of the gym. I always suggest if you are going to get outside and train hit up a trail. Be creative with your workout. Carry rocks, crawl, sprint, and climb. Just be natural with the training.  There is something about being in nature and training, it’s refreshing and can kickstart you back to getting the results that you want.


Number 40: Don’t Take Yourself too Seriously


That’s right, we are not that serious. To often we go through our daily lives acting too serious. When we are always being serious we are just adding stress to our lives. I often catch myself acting to serious and then have to smack myself in the face to snap out of it. What does this have to do with having a great 2016 you may be asking? Everything! Don’t be so serious that you bogg your life down with BS that only stresses you out. Your job is to try and find the fun in all situations if possible. Doing this will make your life more enjoyable and more people will want to be around you.


Number 41: Don’t Skip Around from One Diet to the Next


Why do many people fail at losing weight? They never stick with a diet plan long enough to reap the results. We all have the friend that is always doing a different diet and for all the diets that they do they always look the same and have not lost any weight. If you start a diet you have to at least give it 3-4 weeks before you abandon it completely. This is the problem with weighing yourself  everyday, if the number on the scale does not change then we automatically think what we are doing is not working. This could be the furthest thing from the truth. Focus on the diet plan that you have decided upon for a month, then go and reevaluate the situation and make the proper adjustments. You will find greater results if you stick with something long enough than just giving up on it.

Number 42: Become more Flexible


You don’t have to be a Mr. Stretch but adding in flexibility into your training will only help you in the long run. Flexibility will help you with your posture, after a hard strength training session it will aid your muscle in recovery, it will also help reduce the risk of injury and help improve everyday performance. Some of the muscles you should stretch each day are your hamstrings, calves, bicep, pecs, and your hip flexors. Keep these loose and you will find yourself feeling better each and everyday.


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12 Fitness Days of Christmas (Day 6)


12 Fitness Days of Christmas Day 6


We are halfway through our 12 Fitness Days of Christmas and are well on our way to starting 2016 off on the right foot. Like I have said before start taking action now and get the head start on 2016 so you can make it the best year of your life.


Number 31: Reduce your Sugar Intake

Now we know that sugar is not on the list of things to consume when you are trying to lose fat. We all know stuffing our face with cupcakes and candy may not be the best idea for the number on the scale. I am aware that people know this and not always jamming sugar down
their throat. Here is the thing with sugar, many times it sneaks up on us. Sugar can be found in many foods and if you are not reading labels or keeping a food journal you would be surprised how much sugar you intake on a daily basis. This is your homework, start reading the labels on the things that you eat and figure out the amount of sugar that you are consuming. Remember like GIJOE, knowing is half the battle.


Number 32: Try Group Training


Humans thrive in a community. To be honest it really is the only way early humans were able to survive over 200,000 years ago and evolve into what we are today. It is no reason that people love group training and it is no reason why thousands of people get great results when training with others. The funny thing about fitness group training is that most people that train in a group usually have very similar goals. Hell most people goals are to burn fat, build muscle and feel good. If people have similar goals then it easy to have a great support system because everyone is going to be seeing the same obstacles. Supporting others in their goals is great and having a solid support system yourself will help you attain your goal. If you are looking to train with a group give us a call to set up your FREE ASSESSMENT.  Find a group or like we like to call it a Familia and get the best results possible.

Number 33: Become a Jedi Master

With the new Stars out in theaters I could not resist putting this down as a reason but in reality what I am talking about is becoming a master of something.  Yes, it can be wielding a Lightsabre, but pick something and master it. Maybe if you are trying to lose weight this is the year that you master the art of cooking. Pick a subject read up on it, I mean really study what you are trying to master and practice til you perfect it. You know the saying ‘Jack of all trades, master of none’? This year try mastering one of those trades. Many of us go through life never really going in on something and we never learn our true potential. 2016 is the year that you pick something that you love and go all out on it and reach that potential.


Number 34: Keep your eye on the prize


In other words, you have the goal set now make sure that your focus is on that goal. We live in a world of distractions so it is no wonder why people fail many times in achieving the goals that they set. This is a reason why I keep saying that you should focus on one goal at a time because having too many goals becomes a distraction. You have to be like a racehorse, put the blinders on and sprint out of the gate and don’t stop until you get to the finish line. Every thing that you do should have the goal in mind, if your actions do not match your goals then you don’t have your eye on the prize and you will make it more difficult to get to where you want to go if you get there at all.

Number 35: Foam Roll


Do you like massages? Well, this my friend is considered the poor man massage. Foam rolling a great way to loosen your body up. Foam rolling will help break up tight fascia and loosen up those nasty trigger points. Some areas that you want to focus on when foam rolling are the; glutes, IT Band, upper back, chest, and calves. Technically you can get all areas of your body but remember don’t make it your workout like some people do. Hit the spots that are tight on your body and keep it moving.


Number 36: ACTION


We are now seriously halfway home and I am more than willing to give you the other half of your tips without a problem but there is one thing that you need to do for me. Take action! I can give you all the tips in the world but if you don’t do anything with them then you won’t get what you want in 2016. Don’t be the person that sits on the sideline and waits for the perfect time because I can tell you from experience, there is no perfect time. If you keep waiting for the perfect time then you will always be just waiting. DOn’t waIT!


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12 Fitness Days of Christmas (Day 5)



12 Fitness Days of Christmas


Let’s kick this off the right way.


Number 25: Get comfortable being uncomfortable


Look at the people that try their hardest to live a life where there are no issues.  They usually have the most issues and the reason being is that they have always run from getting uncomfortable. We say it all the time at the gym, get comfortable being uncomfortable and those that follow our advice end up with the best results. Those that have pushed themselves hard in training sessions eve when they did not want to get the desired results that they have been looking for. No it’s not comfortable to get up at 5 am and create that extra time but once you get used to it you are no longer uncomfortable. Getting used to being uncomfortable  will help you deal with the stresses of life easier and help you push on. Getting uncomfortable will only allow you to grow.

Number 26: Sprint up Hills


Talk about being uncomfortable try sprinting up a hill as fast as you can now go back down the hill and retrieve your lungs for the next set. I already talked about the benefits of sprinting in an earlier tip and adding hill sprints to your training becomes a game changer. You will develop a set of strong quads, hamstrings and glutes as a result of hill sprinting.  You will see an immediate improvement in your conditioning and you will again be burning fat. Do all of those sound good? They do to me.  Live in a flat area of the world? Purchase a sled and start running with it attached to you, it will give you similar benefits as going up a hill. Who knows, you may fall in love with hill sprints so much you may actually want to do one of those crazy Spartan Races you see all your friends on Facebook doing.


Number 27: Eat Veggies Every Meal


Vegetables provide our bodies with the nutrients that are vital to sustain a healthy lifestyle Vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K. They are also low in calories and you can load them on to your plate and have at it. Vegetables are also rich in fiber which will help aid in digestion and help you burn fat. You're mother always said to eat your vegetables now is never a better time to listen.

Number 28: Learn how to Crawl, Roll and Get up


The most basic of human movements but as we age we seem to lose the ability to do these things. Why are these three important? You don’t want to be one of the thousands that die each year because they have fallen and can’t get themselves back up. Practice getting down on the floor, practice the simple movement of crawling, actually some may find this difficult, imagine falling and having to crawl to the nearest phone. Practice rolling around on the floor, you would be surprised how that little thing we call the core is activated when you do this. Finally practice getting up you will thank me one day when you fall and you hop right back up and keep on living.

Number 29: Schedule in your Workouts


Take out the same calendar that I told you to take out to plan your menu for food. Now write down the days and the times that you are going to go to the gym and get those workouts in. Great job! Now that your workouts are planned for the week it will be easy for you to get to the gym and do it. Those that plan their workouts are less likely to actually miss the workout. They have a set time of when they are going to go. Bottom line, they make their workouts a priority when they schedule them in. If you go on the assumption that you will make it a certain day to the gym it is very probable that you won’t. Plan them and then get after them.


Number 30: Focus on the workout


Since you have your training all planned out it’s now time to focus on training.  Every so often I like to get outside my gym and head to a ig chain gym to train. First this gives me a new place to get a workout in and two I’m able to see all the training shenanigans people are up to now a days.  What really disturbs me though is the amount of people that are just not focused on the workout itself. I see people on their phones, I see people too worried about their headphones, I see people having conversations that last up to 10 minutes before hitting their next set. What I don’t see much of are results. If you want great results at the gym you need to put in 100% focus. Every set, every rep must be done with focus so you can the biggest benefit from it. If you are too busy checking Facebook but are still wondering why you don’t have results then you need to check your focus. Think of the gym as your escape. It’s an hour out of your day where you can forget about things and take some of the stress away. Be a focused machine on what you are doing and enjoy the results because of that focus.

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12 Fitness Days of Christmas (Day 4)


12 Fitness of Christmas Day 4

Coming right at you and away we go with Day 4 and your tips to start crushing your life...


Number 19: Eat Whole Eggs

Not to long ago there was a cult of people which included my father that were saying that eating the whole egg yolk and all was not healthy. A couple of years ago I read (so it must be true) that the studies that were saying that eggs would drive your cholesterol up were in fact done by cereal companies. It would not shock me if that was actually true but none the less, EAT THE WHOLE EGG! The benefits are tremendous. First and foremost eggs are a great source of protein, which is a great meal to kickstart your morning. Eggs are a great source of vitamins , they raise your HDL (Good Cholesterol) and good source of Omega-3. Those are just to name a few of the benefits but with that short list it is only obvious to add them to your menu.


Number 20: Take your Multivitamins

Growing up I was huge fan of Hulk Hogan of the WWF, I know it is the WWE now but to me it will always be the WWF. Now I looked up to The Hulkster and listened to every word he said and why not he was strong, had lots of muscle and could body slam Andre the Giant, why wouldn’t I listen. One thing he would say was to eat your vitamins and say your prayers (see number 21). Now I am aware of the vitamins good ole Hulk was taking but at the time I thought he was talking about the Fintstones kind. Since most times we do not the sufficient amount of vitamins our bodies need through the foods that we eat or shall I say don’t eat then we need to supplement. A multivitamin will help us supplement our bodies with any vitamin that we are lacking and keep us healthy.


Number 21: Meditate at Least 10 Minutes Daily

Meditation is great for clearing your mind and yes it can be looked at as a form of prayer, so yes, Hulk Hogan was right. Again most people will say that they don’t have the time to meditate but in reality we do. That time you have been creating in the morning for yourself is a great time to jam in some meditation. What better time all is quiet and you can really get after it. If you are thinking that meditation has to be this marathon event, you are wrong. It doesn’t. You can meditate for short bouts, 10-15 minutes long to help you clear your mind and recharge yourself. Don’t know how to meditate? There are several guided meditation apps out there that you can use to help guide you in the process.


Number 22: Lose Some People

This may be the hardest one to do but sometimes it is necessary to cut ties. Now we all have friends that we can spend 2 weeks with, some friends 2 days with, some 2 hours with and some 2 seconds seems way too long. You know the people that you have to get away from. Those that constantly just complain, those that suck the energy right out of you. Yes those are the ones. Get rid of them or really limit the time you spend with them, you know family is included in this and it’s not always so easy to ditch them. Ridding yourself of the negativity will only bring you up!


Number 23: Surround Yourself with Greatness

Piggybacking off the last one, since you are getting rid of the negative people in your life make sure you are surrounding yourself with greatness. It is said that we are the sum of the five people we are with the most. Ah, now you are thinking who you hang out with. It is no surprise that millionaires hang out with millionaires. It’s no surprise that happy people are surrounded by others that are happy. Take a look at your crew, who are you hanging out with, who are you close with? Are they pushing you to be the best you can be or bringing you down. Find those that are great and watch how successful you are in 2016.


Number 24: Smile

What’s the point of always going around grumpy? Yes, I know there are going to be times in life where smiling may not be the thing to do but why not be smiling as much as possible. There are studies that show that smiling decreases stress levels, sure the study was done by Happy Smurf but at least it makes sense. The best part is usually if you are smiling other people around you will catch the bug and smile right along with you.Smiling has some other benefits as well, it will help you look more approachable as well more trustworthy and who doesn’t want to be trusted. Smile it’s the law!

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