Total Strength & Performance

Rob DeCillis

Rob DeCillis

Thursday, 05 October 2017 21:30

You Never Know Who Is Watching

You get home from a long day of work. It was busy and most of all stressful. "Mommy can you come outside and play with me?" You want to run around and play but you are exhausted. You want to run around and play but that voice in your head is stopping you. Why? Because you don't feel like you can. You don't feel like you can keep up. Over the last few years you let your physical conditioning go and now it's difficult to do the things that your kids want you to do. You feel awful and it could possibly be the worst feeling. Not being able to play with your children. Not being able to run around and to actually keep up with them. You fear what they will think about you. Do they look at you negatively? Are they disappointed in you? You never want you children to have those feelings about you nor do you ever want to let them down. But you know that you are not in the best physical shape anymore and you feel like you are stuck in a rut. If this sounds familiar to you then read on and meet our hero Trish.

"Don't let your physical conditioning be the reason you can't do something." Martin Rooney
Meet Trish:
Trish is a hardworking business woman and a mother of two. With the long hours and the time well spent with her children's activities it was difficult to schedule in exercise on a consistent basis. Not being able to devote the time needed for exercise her level of fitness and health got away from her. "I knew I was getting older and I started to hate how I looked and felt about myself." She began feeling the aches and pains of limited physical activity. Everything started to hurt especially her knees which led to limited movement.
These aches and pains led to something much worse. Something nobody ever wants to experience especially as a parent. With the constant pain it became increasingly difficult for her to be active with her kids. 
"I couldn't keep up with my kids which led them to always assume that I was not the kind of parent that would get down on their level to play and have fun." With her feeling the physical pain constantly and now the emotional pain of her letting her children down Trish knew it was time to do something.
Trish had seen a friend of hers in the middle of her fitness journey. She saw that her friend was getting great results in such a short time thanks to TFW. Sometimes it's difficult to see others get results while we are down. Many feel jealous of the others but not Trish. Instead of getting jealous she got inspired. Seeing all the posts of the great results her friend was getting made her take action when she finally saw the TFW was doing their first 8-Week Transformation. She came in for her initial strategy session. "Before TFW I didn't have realistic goals." This meeting allowed her to come up with goals that she would be able to achieve and gave her the confidence that she could it. 
"Seeing my friends great results and now having real goals I trusted that TFW was the place for me.
So where has journey taken her?
Trish's journey has been incredible. Remember that problem of scheduling exercise in? She has no problem doing that. She is one of the most consistent students at TFW, getting in 3-4 times a week and always working hard. She gets right off  the train from work and heads right to the gym. With a big smile on her face she gets in to the dojo and gets the job done and because of that the results have been phenomenal. "I'm 30 pounds down, I have lost inches from every part of my body. I am stronger than I have ever been and my stamina is great. Overall I feel healthier and my doctor loves my medical chart now." Best of all she no longer feels like the parent that can't get down on the floor and be active with her kids she does not feel like her boys are embarrassed of her instead she knows they are proud of her because she can now get out there on the field with them and play ball. 
Trish's Tips For Transformation:
1. One of the biggest help is to chose one/lose one. This is where every month I chose something I want to add that is healthy and lose something that may be holding me back from my results. Choosing one thing at a time it is incredible how quickly you build upon each block and make an everlasting difference in your physical and mental state. 
2. Everyone thinks that they are eating healthy but sometime the truth of the matter is that you may not be eating as well as you should be. Food logging has been a great asset for me. It shows me what I am eating on a daily basis. It tells me if I ate enough for the day and keep me on track towards my goals. 
3. Scheduling my training sessions into my family calendar.  Consider it an important meeting with the CEO of your company and make sure you don't miss it or it'll negatively affect your bonus or promotion. Without scheduling i never found the time to get to the gym. Now I make it 3-4 times a week and the results are incredible. 


If you have a similar story as Trish then TFW Long Island is the place for you. Click here to apply for our 8-Week Transfomation and get the results that you have been looking for. 

Thursday, 21 September 2017 14:15

Is Your Gym Just Average?

Driving along in your local town you will pass by many gyms. If you peer in through the window many of the gyms look the same. You have all the shiney machines, some work your chest, some your legs while others focus on your arms. Then you have the sea of cardio equipment, from you average treadmills and ellipticals to the bike. If you look close enough this fitness world may also have a room dedicated to the hottest trend going on in fitness, the Crushing Abs class, or Body Bootcamp. Then there are the smaller type gyms that have been popping up in recent years. They have more free weights like barbells and kettlebells but again from the outside they all look similar and deliver a product that to anyone who is trying to get fit is all the same.


Meet Kathy


This is exactly what Kathy thought about every gym as well.  She believed that all gyms were created equal and who could blame her. She lacked the motivation to get into the gym and get fit  which began the slippery slope to not being in the shape that she wanted to be in. Being a working mom and her belief about all gyms she would sporadically go to the gym that she had joined even though it did not fit her schedule all the time.  When she actually did get to go the gym she didn’t have a plan. Like many people she would just jump from machine to machine and go through the motions. After a couple of visits to the gym it gets frustrating especially if you do not see the results. This on top of the fact that she never combined her nutrition and exercise together led her to quit going to the gym. Why waste your time, right?

TFW is not your Average Gym


Several months before she walked into the doors here at TFW Long Island her sister Patricia was here training hard. If you want to read Patricia’s story CLICK HERE. “I saw my sister Patricia getting great results. She encouraged me to join.” At this point Kathys confidence and self-esteem had taken a dip. She was aware of this and knew that she needed to make a change. That change was joining TFW with her sister. No longer did she have to come to the gym and figure out what she had to do. Each workout session was planned out for her and she was coached on how to the exercises the right way. Having a plan goes a long way into getting the results that you want.  She made the commitment to fit the gym into her schedule and when she finally did that the results started to come.


What has TFW Done for Her?


When it comes to results people often think in hard numbers. How much weight did I lose? How many inches did I drop, while Kathy has lost 10 pounds and is down 2 pants sizes it is actually what she gained that is more important. The confidence that she had lost when she was not in the shape that she wanted to be in came back. Along with that her self-esteem increased. Yes, the weight loss is great but to Kathy these were more important than what the scale said. You want more proof of her confidence being improved? In June Kathy did something she never thought she would do, a Spartan Race. One of the hardest obstacle course races out there Kathy went out and conquered it. “The Spartan Race was the hardest thing I ever did but I loved it. After the race I was so proud of myself and had a great feeling of accomplishment.” Improved confidence and self-esteem can propel anyone to new heights and help people get in the best shape of their life.


 Kathy’s Tips for Transformation:


  1. Make time for exercise. Even if you think you don’t have time in your schedule, you have nothing but time to get your health back.

  2. Set goals. If you are not setting goals then you are on the path to nowhere and anything can get you there. Here at TFW the coaches help you set goals so you can stay consistent with your training and get what you want.

  3. Be patient with results. The results will come. Life is not about instant gratification. It will take hard work and effort on your part and things will come.


If your story sounds like Kathy’s then you need to join our transformation program. If your goal is to get in the best shape of your life then CLICK HERE TO APPLY FOR YOUR TRANSFORMATION!

Finally it has happened. Maybe it happened before today but today was the day that you decided to finally take action. Today was the day that you were going to finally take on the challenge of losing the weight that you have always wanted to lose and feel the way you have always wanted to feel. You know that the only way to get what you want is to take action and just get started. You pick up your phone and search for gyms in the neighborhood. After checking out a few you decide to join one that appeals to you. And thus your journey begins. You start to go gym on a regular basis and you are putting in the work, day after day. A few weeks pass by and the results just don't seem to be coming. In your head you know you are doing the work but the scale is not showing it. It begins to mess with you mentally and you start to wonder why you are going. Then the day comes, you have the plan to go to the gym but you never make it. Why? Because something else came up. Why bother going to the gym when I'm not getting the results when I can do something more fun. This is where many people fall off the wagon and the momentum they had started to create toward hitting that goal disappears. They become inconsistent with their training and then one day just stop. 

Does this sound familiar?
Meet Steve
"My biggest struggle was being consistent with diet and exercise."
Like many Steve's goal was to lose weight. He went out and joined a gym but he took the next step and found a trainer to help get the results that he wanted. After a couple of years of being on and off with the trainer, minimal results and a few injuries Steve knew that he needed something different. He needed something that would inspire him to stay consistent with his training and nutrition. "I had been on diets and working out but never really got the results 
As luck would have it, Steve's trainer decided it was time to move on to a new career. This left Steve with the problem that many face. Not knowing what to do at the gym. That paired up with his lack of results led him to become even more inconsistent with his fitness and health. But everything happens for a reason. Around the time he lost his trainer his friends were joining TFW Long Island. He and his wife decided to join their friends and as they like to say, the rest is history. 
Do you want results?
When you join a gym and you start training in a program designed to burn fat and build muscle there is no chance that the results will come. When Steve joined TFW he was at largest waist size. He went from a 42 down to a 37-38 now. "I have lost 30 pounds from my highland certainly gained more muscle mass as well." One other thing that TFW does is help make you feel better. Feeling good is not just a physical thing but also mental. "More importantly I feel so much better and am as happy go lucky as ever."
Yes, shredding fat, getting lean and feeling good are great results but at TFW it always goes deeper than the scale. For Steve this came in the form of doing something he would never have thought about doing. He completed his first Spartan Race. "I had the chance to do the Spartan Race thanks to my team at TFW.  I really didn't know what I was getting myself into at the time.  There is no better feeling in the world then that feeling of accomplishment. When I jumped over that fire and crossed the finished line it brought so many emotions to the table for me that I started to cry tears of joy.  Never in my life would I do something like this but there I was doing it, going out of my comfort zone and accomplishing something and it felt great.  Just shows that if you put your mind into something you can accomplish it."
One of the main reason for the great results is the atmosphere at TFW Long Island. Most gyms the people will not know your name never mind help push you to get to your goals. "I feel that TFW is a family rather than just another gym."
Steve's Tips for Transformation:
1. Having the discipline not only to get to the gym but also the discipline needed at home in terms of nutrition, sleep and other components that allow you to be successful.
2. Setting a goal and being persistent in achieving it. It gives you something to aim for and work for day in and day out. I am not at my goal just yet but I know I am getting closer everyday.
3. Just have fun. The typical gym can be a drag at times but at TFW it's about having serious fun. 
Have you gone to the gym in the past only to be let down and not get the results that you wanted? Do you feel like you are wasting your time when you go to the gym? If your story sounds like Steves and you want to make a change then apply for our 8-Week Transformation where you will get the results that you have always wanted. 
Monday, 04 September 2017 13:50

No time to get fit?

The alarm clock sounds and from that moment on the world is not about you anymore. You get up and jump in a quick shower because you know there are so many other things that have to get done. You need to make sure the kids are out of bed and starting to get ready all while you are fixing up breakfast, picking out an outfit for work and doing your hair and makeup. By the time you walk out the door it feels as though you have put in a full days work.


At work you deal with the stresses of the day and getting as much done as possible. By days end you are exhausted and need to just relax but then your third job kicks in. You get home only to have to have to battle with the kids to get their homework done all while trying to get dinner cooked for the family. Then it’s driving them from one activity to the next and stressing over if everyone is where they are supposed to be at the time they are supposed to be there. Finally you get back home, sit down to have dinner, finish up any last chores and get the kids ready for bed.  Before you know it the later evening has creeped up on you.  There is that desire to start working out and get back in shape. You know that health and fitness are important but you are wiped out and the couch is calling your name. After the long day it is much easier to succumb to the temptation of reality tv and make the excuse of not having enough time as to why you don’t get to the gym. If this sounds like you then you need to read on because you too can take your health and fitness back.


Meet Barb


When it comes to getting back in shape there are many obstacles that can stand in the way. Having enough time in the day is one of the biggest struggles people face and when they do they are usually to tired to capitalize on the time they are given. Barb is a high school teacher, tutors on the side and has two children involved in sports along with all the other responsibilities of being a working mother.  This left her  with limited time to take care of herself.


“I am a working mom who doesn’t have a lot of time for myself. It was hard to motivate myself to go to the gym when I did have a free hour. It was much easier to sit down and watch TV.”


After a long day the last thing you want to do is head to the gym. This is where the slippery slope begins for many moms out there. “Getting my nutrition under control was a struggle. Cooking healthy meals always took a backseat to just eating the kids leftover pasta and chicken nuggets.” Once you are not getting the exercise in other aspects of your health also begin to go missing. With her fitness and nutrition suffering Barb’s self-esteem and confidence also took a dip.


“I didn’t know what else to do…”


On top of all these things happening there was then the issue that many face. Even if she did have the time to go to the gym occasionally, what exactly was she supposed to do when there. Barb simply didn’t know how to workout. “ If I ever went to the gym I’d look around and then just get on the treadmill or elliptical because I didn’t know what else to do. I realized this wasn’t going to get me toned but I didn’t know what else to do.”


The Decision


She may not have known what to do at the gym but she knew that she had to do something. She headed to the local gym to inquire about a personal trainer. At the same time TFW Long Island was just opening their doors. After taking the trial class she realized that getting a personal trainer was more expensive but not only that the value she would be getting at TFW was vastly greater. At TFW she learned that with every training session she would have a coach with her to guide her along the way. Not only that she would not have to think about what she would have to do when she walked in because she also would be getting a training program. She saw the value in the training program. She knew at the other gym she would be on her own if she was not with a trainer and that would not help her towards her goal. Having a coach with every training session and a program to go along with it made it an easy decision for Barb. “ I came in for that trial class four years ago and have never left.”

What are some of the results Barb has seen?


In the last four years Barb has seen dramatic results. She went from a size twelve to a size four. She toned her body by adding on lean muscle. She gained upper body strength which she admits she never had any. Before starting TFW she could not even do a pushup from her knees now she can do 25 pushups. The training and weightlifting got her stronger but not only that it felt empowering and built her confidence. Her confidence was so high that she was able to complete a Spartan Race Trifecta which is one of her biggest accomplishments physically. She also learned how to train and lift weights the right way and when she can’t make it to the gym or is on vacation she knows exactly what to do now. Training at TFW became part of who she is. “I made it part of what happens in my family. My kids wouldn’t miss a soccer practice and I don’t miss a session at the gym.”


Barb’s Three Tips for Transformation


  1. Make time for yourself. When I first started I was only able to get to the gym three times a week. You need to schedule your gym time like you are scheduling a doctor's appointment. I put my workouts into the family calendar in the beginning of the week along with my children’s soccer practice and games. This allows me to never break that appointment on myself.

  2. Getting to the gym and getting in the actual training is very important but your nutrition is even more important. Don’t work hard in the gym just to throw it all away in the kitchen. Food prep for the week and limit the amount of times you have a cheat meal as much as possible.

  3. Consistency is the key. Slow and steady wins the race. I started at TFW four years ago and I can tell you that I rarely miss a workout. If I can’t come into the gym I do something at home or take a long walk. If I go on vacation I plan small workouts while I’m away just to stay on track.


Are you a working mom who is always making time for everyone else but yourself? Does your story sound similar to Barb’s? If so then you too can transform your life and get the health and fitness goals that you have always desired. Apply for our 8-Week Transformation just click the link below.


Apply Here for Your Results    

Tuesday, 15 August 2017 12:36

Does the gym intimidate you?

The beep of the computer signifies your admittance but only after the nod from the young girl sitting at the desk are you truly allowed in. As you enter you are greeted by that peculiar smell of sweat and iron. All day you have been thinking about your workout and as you stand there alone you still have no idea what you will do in the next hour. Bored of the same thing day in and day out you ponder a new routine. You look around to see what others are doing only to be intimidated by the large weights and the bulging muscles. You think to yourself, ‘Ok, that’s not for me, let me check out the class that is about to finish.’ Looking in you see women in their fitted workout outfits with their toned muscles. They are breathing heavily as sweat drips down their face. If they look like they are about to die imagine what’s going to happen to me. Once again fear sets in as you stand there staring into the room. The instructor catches your eye and you quickly look away hoping she doesn’t ask you to do the next class. You turn your head and there it is, old faithful, your eyes light up as to say, ‘thank you for saving me!’ You jump on and start the conveyer belt, your feet start to move and in no time you are walking and you feel right at home. But do you really? Deep down inside you know you are walking to nowhere, the land where the results you dream of die. You know there is something more out there, something for you but what is it.


Meet Lori

Does this story sound familiar? Just like so many other people that join a gym yearly only to feel scared, out of place and end up quitting, Lori had the same experience. “ I was always intimidated at the traditional gym to use the weights, sprint, or use other equipment. I mostly pushed the button on the treadmill, stairmaster or bike.” This led her to not achieve the health and fitness goals that she desired. Getting fit and healthy is not an easy task but what is easy is getting frustrated when you don’t know what to do at the gym.


Lori would make the drive past TFW Long Island on a daily basis. After being frustrated going to the traditional gym she knew that she wanted to give something new a try but she was not ready to take the next step and actually walk into the Dojo. It wasn’t until her husband joined last October that she decided that it was time to make the leap. Seeing the results pretty quickly her husband told her to come down and give the gym a try. She is now comfortable walking into the gym. The fear she once had of working out is now gone. “ Every time I walk into TFW I am not intimidated. I learn how to use the equipment correctly and with the right coaching I know I have the proper form and technique to achieve maximum benefit from exercise.”




Losing weight is usually a major goal of people when they start a fitness routine. But fitness goes well beyond that. Losing weight is great but feeling good about yourself and in general is even better. “The results I have seen are unbelievable. My body is happier, stronger and healthier.” Another great aspect of training at TFW is all the new friends that she has made.



 Training in a group setting always build bonds between people and it certainly has with Lori and the other students in the Dojo. We all have long days at work and with all the other stresses in life it is good to have a place to go where you can forget about those things for an hour and focus on yourself. “It’s awesome to walk in after a difficult day at work, listen to the coaches motivational message and have a great workout all in about one hour.”


Here are Lori’s tips that helped transform her mind and body:

  1. Most important make the time to take care of yourself. We have many responsibilities in our everyday life. You need to niche out 3-4 hours a week for yourself so you can stay fit and healthy.

  2. Making the right food choices is imperative. I now choose foods and beverages that make my body feel good. Nutrition is key to getting results.

  3. I push myself to be better everyday. If you are not striving to be better everyday then the results will come slower. Some days are easier than others but if you challenge yourself each day you have no choice but to win.



Have you had a similar experience at the gym like Lori and many others? Do you go to the gym only to be intimidated by all the equipment and never seeing the results from your hard work? If you want to get results and feel great again then click the link below to kickstart yourself. 

Click Here to Kickstart Your Results


Does your career seem to take over your life? If you are like the majority of people in the world your work/life balance is usually tilted in the favor of more work less play. The massive amounts of time you spend at work takes away from all the other important things in your life. While things at the office are getting done and your professional life is looking good your health takes a back seat. Weeks pass then months pass by and you have not done anything to improve your health. This downward spiral can be disastrous to your health.


Meet Vasant, who had always been active and enjoyed running but he too fell into the trap of work life taking over his health. As the stresses mounted at work Vasant found himself distancing himself from being healthy. He knew that he had to change his priorities quickly before an unhealthy life would take over. Making getting to the gym a priority is important. You can make visits to the gym a property now or the doctor's office will become a priority in the future. Lucky for Vasant his wife was a student at TFW Long Island and was getting great results. Many times it is difficult to walk into a gym but when you see your wife getting strong and making positive changes it becomes easier.


“I looked forward to going to the gym.”


The problem many times when people join a gym is that they are overwhelmed. They walk in and see all this equipment and freeze. They look for the easiest thing to do which usually is jumping on a treadmill and running. After a while of doing the same routine everyday the gym becomes a drag. After becoming a student at TFW the gym no longer became a drag for Vasant. He enjoys training in the group classes as if he was part of a team. This keeps the training fun and forms a bond between people who are same journey towards the same goals.


The other aspect that he likes is the coaching. “I like the way the coaches correct you.” Having coaches on the floor at all times to help is one of the main reasons for such great results. You can go years to the gym and be doing things wrong. It’s not until you have the right guidance that you start getting what you are looking for.


With the coaching als comes the accountability. When there is someone checking to make sure you are doing the right things and staying on track results are easier to come by. Over the last two years Vasant has built muscle and improved his endurance. “ The recent trip to Acadia, Maine was a testament to the strength and endurance I have gained. While my friends were struggling I felt as though I could go keep going.” Vasant also plays badminton on the weekends and because of his improved athleticism he was able to win the doubles tournament last year.


 If you are looking to get your health here are three tips from Vasant that can help you:


  1. Focus on the process, not results. If you are always looking towards the end of the journey you miss all the great things that you learned and accomplished throughout. The results will come when you put the effort in.

  2. It is important to set goals but you should have short term goals (which I have to get better at). For example, my goal is work out 4-5 days a week which ensures me of getting three hours of  cardio a week.

  3. Don’t be intimidated by people lifting heavier weights than you.  Each person is different. Comparing yourself to others will lead to frustration at times. People are different ages and have different abilities. There are many factors from the amount of sleep you got the night before to your nutrition for the day. If you have a bad day at the gym don’t get frustrated just keep coming back and putting in the hard work.


Do you want to take your health back? Do you want to make it a priority in your life again? Don’t wait until it is too late. Do what Vasant did and make your health a priority today. You can achieve great results and transform your life. Click the link below to get a KICKSTART on your health.


Click Here for Results

As you know having a child can be one of the greatest moment in your life. With all the joys that a child can bring sometimes getting the weight off that was gained during pregnancy can be a hard task. With all the responsibilities of being a new mom and taking care of a newborn, you forget to take care of your own health. Many times you get caught up not eating well becasue of stress, couple that with the lack of sleep you get and it can be easy to pack on the pounds or never lose the ones that were gained. 


Meet Patricia, after having her daughter she had found that she had packed on some weight. She was not happy with this at all. Growing up she was always very active, playing soccer and going for long runs to the beach. When she found herself with a few extra pounds and her confidence low she knew that it was time for a change. She had joined the gym to get back into shape but she always felt lost when working out. She would walk into the gym, jump on the treadmill for a while then grab some light weights and do what others were doing in the gym at the time. Just like many people she did not know the right way to exercise or the right exercises to do to get the results that she desired. 


Deep down inside she knew that the gym was not working for her and that she needed more. One day she came across a video for Training for Warriors. The video inspired her and she immediately wanted to try it, she knew that TFW was different. The training looked different from anything else she had seen or ever done. It looked very challenging but fun. It seemed as though it was more focused and that is what she needed to get results. She came in for her initial meeting with the coaches where her fears were put at bay and she knew then that she was ready to change her life. 


It's been a year since Patricia started on her fitness journey. After making the changes that were necessary to her diet and training more consistently she began to see the results that she always wanted to see. She began to enjoy the training more and more. At first she was a little skeptical about lifting weights because she thought it may make her big but when she realized the power of weightlifting she fell in love with it. She completely changed her lifestyle so it was in line with the results that she wanted to achieve. When you make changes to your life like Patricia did the results have no choice but to come. Since starting on her journey she lost fifteen pounds and six inches off her waist. the more impressive result however, is the confidence that she gained back and how she felt good about herself again. 


"I'm in the best shape of my life. I'm stronger and have a ton of energy."


Being a part of the TFW Family for a year and getting great results Patricia has a few tips for how you can transform yourself and get the results that you have always wanted.


Patricia's Three Tips for Transformation:


1. Find the right coaches. My coaches are great. They help us set goals, they hold us accountable to help stay on track towards those goals. They motivate me and give me the drive to do more. 

2. The training program itself. The workouts are planned for each day to help get the students the best results. There is variety in the TFW workouts and with the ecercises that keeps the training fun and challenging.

3. The most important thing is being consistent. You have to stay on top of your nutrition and the coahces help with that. It's also getting to the gym and making it a part of your life. You have to make health and fitness a priority in your life that is the only way that you will get the results that you have always been looking for. 


Are you stuck in the same old rut at the gym like Patricia was? Have you put on some extra pounds that you are looking to shred off? Are you looking for great results? You can achieve all of that and transform your life. Click the link below to get a KICKSTART on your health.

Click Here to get Results

Tuesday, 01 August 2017 13:02

Do you want results like Rob?

“You’re skinny, you don’t have to workout.” Maybe you have heard these words before, and yes while it’s nice to hear that you look like you are in good shape because you are skinny, you know the real truth. Skinny doesn’t mean you are in shape and it certainly doesn’t mean that you are healthy. Rob was that “skinny guy”, the one that people said didn’t have to workout. Deep down, however, he knew that he was in poor cardiovascular shape and at the time had suffered with a couple of episodes of Atrial Fibrillation (AFib). Compound that with the fact that he paid little attention to his nutrition, he knew that it was time for a change. He not only wanted to get healthy but become stronger and get back that step he once had when he played sports.


Today in the fitness world group classes are the thing. People enjoy working out with others and being part of something bigger. Lucky for Rob, he had two good friends that were already part of the TFW Long Island family. He saw the initial results that they had got and it was a no brainer to come down and try a class. After the coach put him through the warm-up he realized how much he needed a gym like this and was excited to start his fitness journey. As he started the journey he got hooked. This often happens when a person begins to train and gets the desired outcomes. As a result he has made it a priority to get to the gym 4-5 a week and with each visit he is always looking to improve himself.


Most people initially judge their results after joining a gym based on how much weight they lose. Heroes on the other hand make those judgements based on other things. “While there will always be personal bests to achieve and weight to be lost, the greatest result is how I good I feel and the actual physical exertion I now enjoy.” If that’s not enough Rob has grown to love the process of training. He has grown to love sprinting and lifting heavy weights saying that they give him a natural high. He is always asking questions in order to improve his technique on certain exercises and never the one to take the easy way out. Rob pushes himself each and every workout and it shows. In June of 2016,he put a major check mark on the board when he completed his first Spartan Race all while helping others finish as well.


“I was psyched for the Spartan Race and it was one of the most physically demanding things I have ever done. I loved going primal especially on the barbed wire crawl. I could not have done the first one or similar adventures if it weren’t for my time at TFW.”  This race gave him the fuel to set a goal of completing a Spartan Race on his own for time.


How did Rob get such amazing results? Here are his three tips to having a successful transformation.


  1. For me transformation was about changing my lifestyle for the long term. A transformation is a journey, it doesn’t just end after 8 weeks a true transformation happens over a lifetime.

  2. What’s helping me on this journey the most are having caring and knowledgeable coaches, without them none of this would have been possible. It’s not only the coaches, it’s the community in the gym, all my TFW friends, it’s like having an entire team behind me.

  3. Finally, paying attention to my nutrition in more detail has been the game changer. I’m learning that ice cream is not it’s own essential food group.


Are you looking to change your life like Rob? Are you looking to join a community of people that will help drive you towards your goals?You can achieve all of it and transform your life? Click on the link below to get on our 8-Week Transformation Pre-Sale List.

Click Here for Your Results

When you are not happy with the way you look you lose confidence. Confidence is one of the worst things that you can lose. Once you lose confidence then the motivation to workout follows right behind. This is the cycle that many of us fall into. 

Meet Audrey, over the last few years she lost her energy and motivation to workout. With that she put on some weight which did not help the situation. She really despised the way she looked. Then the moment came. This is where the rubber meets the road. This is when we look in the mirror and tell ourselves that something has to be done. This moment is different for everyone and for Audrey it came in the form of an upcoming event. Her sons Bar Mitzvah was a short six months away and it was time to do something about it. This is when most people have a decision to make. You either stay where you are or you get up and do something about it. 
Audrey kept passing by the TFW on her way home from work. She had heard of the Dojo and had seen some of the before and after pictures from TFW. The idea of training there peaked her interest but just like many people looking to get back to being fit she was scared. Fear of working out is understandable especially today with all the crazy workouts we see on social media. But we should fear not working out and all the problems it could cause down the road.
Thinking that TFW may be the place for her she did what any hero does, Audrey faced her fear head on and came to the Dojo. After the initial meeting with the coaches to see what her goals were she knew that TFW Long Island was the place for her. She wanted to tone her body by building some lean muscle especially since osteoporosis ran in her family but most of all she wanted to be strong and most importantly feel good about herself. 
You won't believe what happened next. After a few months of training she lost 20 pounds and dropped over 10% body fat. These remarkable results totally transformed Audrey not only physically but mentally as well. 
  "I finally like the way my arms look, I feel good in skinny jeans and I can lift weights! I always was uncomfortable lifting weights and never knew the proper techniques but thanks to Coach Rob and Amir they work with me, correct my form and motivate me every day!"
Do you want to know Audrey's secrets to health and fitness?
Here are her keys to success...
First, stay on track! Go to the Dojo 5 days a week. 
Second, make sure you have  proper nutrition! You must watch what you eat. You need to eat healthy and clean. Veggies, good protein, and of course lots of water.  You need to be willing to give up on some things like sugar, alcohol, and late night snacking which is totally not worth it. 
Finally, the coaches, Amir and Rob,  they motivate me and they are a key to my success. They hold everyone accountable to be the best they can be. They will reach out if you miss more than 2 days and make you stay on track. 
Are you struggling like Audrey did in the past? Are you scared to start working out because you just don't know what to do? Are you looking for great results? You can achieve all of that too and transform your life. Click on the link below to get on our 8-Week Transformation Pre-Sale list.
Monday, 24 July 2017 12:09

How your goals may be killing you...

What if I told you that accomplishing a goal may not be what it’s cracked up to be? What would you say? More than likely you will think that I am crazy. Yes, this thought goes against hundreds of years of people telling us how important it is to accomplish the goals you have set. Let’s be honest right now for a moment. Ask yourself how many goals have you accomplished that you actually took the time to set? I would say that we have failed at accomplishing goals much more than attaining them and anyone that says they accomplish every goal they set is lying. Our society is filled with self-help gurus telling us the importance of setting goals and attaining them but many of them don't talk about the dark side of not. Even I have written and spoken about goal setting and its importance. I am not saying that setting goals is bad but the light has gone off in my head as I continually watch people including myself fail at attaining goals that they have set. Many times it's not because of effort or that we just made the goal impossible to attain rather it's just not reaching what we set out to do.


Goal setting can lead to a person having anxiety and ultimately becoming depressed. Obviously this is not what setting goals should do but it is a truth. I have failed at many goals in my life. Some of those times have been the darkest moments in my life. During those times I felt as though I was in a race and everyone around me was sprinting on  while I was trudging along in mud. I felt the weight of the world on my shoulders and I could never really free my mind. Those have been some of the toughest times and yes it still happens at times as the anxiety and depression creeps its way in because of the lack of attaining a goal. With the onset of anxiety one very important thing disappears, the fun. Once the fun of achieving a goal vanishes so does the actual achievement. I have also seen it with others to the point where an activity they once loved became something they despised. They became so frustrated with the goal that they stopped having fun. The smiles disappeared and the motivation to achieve the goal went right out the window. All of this because of a goal that was set was never attained.


I have a new secret weapon in the war against goals. It's called the Pause Button. What if I told you that it was ok to hit the Pause Button on your goals? Hitting pause could be a game changer in the world of achieving goals. What does hitting pause do? First, it allows us to take a step back and detach ourselves from the goal and the situation. This will allow us to take a look at the goal with an outsider's point of view. Doing this will let us see mistakes we may have not caught before. It also allows many times to come up with a different strategy to achieve the goal. Second, hitting the pause button allows us to take a recovery period from the goal. It becomes almost like a vacation from the goal. It lets us refresh ourselves and gain some energy back from the daily grind. Third, when we take a break from our goal we can also reassess what we are doing. Sometimes what we originally thought was a goal changes. It’s ok to change our goals. Our mindset changes over time so why would it be different with the goals that we set. If the goal we set is not what we want currently then why go for it. This will only waste your time and make you even more frustrated.


While we are in the freeze we learn how to do the most important thing, have fun again.  I suggest not to start attacking the goal until you are having fun with it again. Trying to reach a goal and not having fun just becomes another job and really who needs one of those.Once fun is attained again then it's time to do one more thing. That is set your mind to just improving not attaining. Small improvements over time gets you one step closer to the goal without even telling your mind you are going for it. We are always seeking instant gratification. We want to accomplish the things we set out to do as fast as possible. We should be thinking about the long game rather than the short. There is no rush. The object is to keep a nice steady pace towards our goal. Take your time and remember it is ok to take a break once in awhile who knows it may get you there faster.

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