Total Strength & Performance

Rob DeCillis

Rob DeCillis

Friday, 09 June 2017 20:52

Do you put it in the books?

If you are a baseball fan particularly a New York Mets fan then you will know the name Howie Rose. At the conclusion of each Mets victory Rose has a signature line that he says, “Put it in the books!” Basically the meaning behind the line is that the game is over and done with. It means that both teams came together, played a game and finished it. In the last year of coaching the phrase has come to have a little bit of a different meaning to me and how I coach people. What is the biggest excuse that people have for not getting in shape? More than likely you have heard this next phrase often, ‘I don’t have the time’. Now I completely get that we live in a world now where we are very busy. Between full time jobs, commuting to and from that job then getting home to drive your kids to all the extracurricular activities only to get home and have to cook dinner do the laundry and all the other chores necessary to run a household, it’s no wonder that not having time is the biggest excuse for not getting to the gym. This is where my variation of the meaning of put it in the books come into play.



I really can’t blame anyone that says that they don’t have time to workout, the different media outlets from print to all the different social media posts that you see can contribute to making it seem that in order to be in shape you need to be working out all the time. I am here to tell you different. We don’t need to put in crazy hours of working out to get in shape. In fact I have seen people come through TFW Long Island that claimed they worked out every day and did not have the results to show for it. In order to get in fit we need to just start doing something and when we are done putting it in the books. Workouts don’t have to be crazy to the point where you are puking you just have to get the workouts in. You show up to the gym or wherever you plan to train and you give your best effort you can and just put it in. If it’s a half hour here, an hour there or even ten minutes because you really under time constraints the point of Put It In The Books is to just keep moving and putting in the work necessary to get fit.



Three Ways to Put it in the Books:



  1. Get that early morning workout in: Sometimes after a long day of work the last thing we want to do is go to the gym or workout. Want to combat that feeling? Get up early and get your training in. If you know that you are going to have a long day and the probability of working out is low for later on in the day, wake up a bit earlier and do something at home. Get some mobility work in, do some calisthenics, get to the track as the sun is coming up and get those sprints in. Working out in the morning can set you up for a great day. First, working out later in the day will not stress you out. Second, you will have boundless energy. Yes you are getting up early and you may be tired but that means one thing, stop watching the Real Housewives of Orange County and get to sleep earlier. Finally, getting in that early morning workout will set you up for success when it comes to eating the right thing the rest of the day. After training hard in the morning the last thing that you want to do is ruin it by eating that footlong sub or that entire pie of pizza for lunch. You won’t want to waste your workout and the struggle of getting up early on a bad food choice. Even if it’s for ten minutes in the morning when you know you can’t later on will go a long way in achieving your fitness goal. This is a perfect example of put it in the books. Do what you have to and get it in.



  1. Schedule your workouts in your calendar: Talk about put it in the books. When you schedule your workouts in your calendar you are doing just that. Open up your phone, go to the calendar and put in the times that you are going to the gym or doing your morning workout. Treat your workouts like a doctor's appointment. Do you make appointments for the doctor and cancel? No. So you will begin to treat your workouts in the same manner. If it’s scheduled and your life is planned around your workout then you will not miss it. Add all these scheduled sessions up and at the end of the year you will have one thing, RESULTS!



  1. Do something: I don’t care if it’s going for a walk, or even carrying something heavy while on that walk. Do something! Have kids? Go to the playground and do some training there. Pushups, chinups, monkey bars, dips, or even playing tag with your kids will get the heart rate up and get you in shape. Many people feel that exercise always has to be programmed and structured. Think about working out as play time and you will change your mind frame. Even when you step foot in the gym to workout think of it as your time to play. The bottom line is to do something as often as possible during the weeks, months and year and you will see dramatic improvement in your physical and mental life.



This day in age fitness can be stressful. We all have crazy lives it’s just the way of the world. Getting fit is just another stressor that can put you over the top. Fitness should be the thing that relieves stress. The put it in the books theory doesn’t allow us to stress about fitness.  It allows you to take your fitness day by day workout by workout, movement by movement and at the end of the day just put it in the books.

<!-- End Facebook Pixel Code →

Wednesday, 10 May 2017 22:02

Prepare to fail...

When people hear the word failure the first thing that comes to mind is more than likely something negative. The word itself can bring back images of a time in your life when things were not going the way you wanted them to. Think about when you took a test in school. A few days later the teacher would walk past your desk and place your test face down on the desk. Most times this would signify that you did not do as well as your were supposed to. You would flip the edge of the test up and take a peak so your fellow classmates could not see what you received. You would take a quick peek knowing what you were going to see but hoping for something else. There it was a big fat F. When you saw it disappointment spread across your being and the fact that you had to bring this test home to get signed by a parent did not help the situation. The anxiety grew all day as you headed home because you felt shame about failing. This is how many of us were raised, to fear failure and to look down upon it.


What if I told you a different story about failure? What if I told you that you should think about failure in more of a positive way? What if I told you that you should embrace failure for all it’s importance? Would you believe me or would you go on believing that failure is a horrible thing? I am here to tell you that failure is a good thing and very important to your life.


Let’s go back to our above example of when we were in school. After the disappointment wore off from the failure what did most of us do? Usually we went back made the corrections on the test and learned from what we did wrong in order to improve the next time. This is why failure is so important. Failure is the thing that makes us all better but only if we allow it to. Some people may never learn to use failure as a stepping stone while others will use it to grow and improve their situation. If you are the latter then you also know that you will fail more than you will succeed in life. Those that are always successful and do not face the adversity of failure usually come face to face with the hard fact that life is not as easy as they thought and have a hard time with the transition.


Failure is something that we may need more in our life. For many of us, we are in the place we are because of failure. We may be rock bottom right after a current failure, or we may be working our way out of a failing situation or we may have conquered the failure but wherever we are it is as a result of some type of failure. If you have failed at living a healthy lifestyle and want to change then you join a gym. The gym is your starting point to get past the failure. The failure drove you to this point in your life where you have had enough and want to change. This is when you decided to do something about it and get back on track to becoming healthy again. The failure drove you there. Failure will be one of the things that drives us towards our goals.


Instead of being afraid to fail, embrace failure, see it as a stepping stone to greatness. The failure is going to make us much stronger, it’s going to make us mentally stronger, it’s what's going to create our fortitude because when you fail, it’s the opportunity to grow from it. We can fail at many things in our lives and let it conquer us or we can use the drive from the failure to work harder towards our goals and achieve what we want. The more often we fail the easier it becomes to learn from it and use it as an opportunity for growth. These are the times where we learn the most not only about the situation we are dealt but more importantly about ourselves. We cannot hide from failure, it will seek us out and we should not run from it. When failure rears it head embrace it and use it for the motivation to become the best that you can be.

<!-- End Facebook Pixel Code →

Sometimes the big secret to doing something is just showing up.  In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program.  Enjoy the article and I hope you find what you should really be fearful of.


People are naturally afraid of things like heights, snakes and spiders.  Put most children and adults up on something really high or hand them a python and they will give you the same reaction.

Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often.

Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.

I see this fear creation ability first hand at almost every gym I visit around the world. Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong. Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.


How did I know?

Terror is easy to read on the faces of your audience when you are standing in front of them. A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.

Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive. I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”

Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”


To be clear, exercise is not scary.  And at TFW we will prove it.

You see, sitting on the couch and eating fast food is scary.  Lifting a bar with weights off the floor while working out is not dangerous.  Lifting too much food to your mouth without working out is dangerous.


Running, jumping and sweating is not going to disable you.  

Cancer, diabetes and heart disease will disable you.  


Click the image below to download the 10 Reasons Why You Should Drop 10 - 15 Pounds


Fitness is not the enemy here.  Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.

During the evening, as I talked about the expectations for the program, I could see the fear start to melt away.  The initial anxious scowls were turned into optimistic smiles.


But I had to wonder:


What about all the people that didn’t come tonight because they were too afraid?  What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?

That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.

The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them.  Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:




Michael let the group know he spends his days driving for work and had gained over 50 pounds.  He knew he was eating the wrong things. He knew exercise was important.  He heard it from both his doctor and his kids.

Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day.  My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.

Do any of these make you nervous about starting something new?


Fear of Failure

Fear of Change

Fear of Injury

Fear of Rejection

Fear of Reality


If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away. Action is the magical cure to your fears and you don’t need a prescription to get it.  Action is where the fear ends and the excitement begins.


SHOW UP and you can no longer let the first step be what’s holding you back.

SHOW UP and your calling, art, passion becomes more believable.

SHOW UP and your potential will start to come through.


The first thing I did at the orientation was congratulate the attendees on his or her courage.  When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.

Now I am challenging you. You are letting your fears hold you back from something.  Whether it is your fitness, family, work or passion, you know the world is waiting for more.  At Training For Warriors, we ask you to be a warrior.


A warrior is defined as a fighter.

A warrior is also defined as being brave.

And bravery is not the absence of fear, it is SHOWING UP in spite of it.


Time to SHOW UP,


Do you want to learn how to drop 10-15 pounds? Looking to start a fitness program?

FILL OUT THE FORM BELOW and one of our Certified TFW Coaches will be in touch with you right away!




<!-- End Facebook Pixel Code →

Do you have difficulty selecting the right kind and amounts of food to eat throughout the day?  If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues.  Answer the question correctly and watch your life change.

As a “fitness guy,” you might think working out and eating right is easy for me.  Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.

Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.

I wish I could say I you’re right, but I can’t.

Just like you, I face daily challenges in terms of my health and fitness.  My biggest health challenge isn’t getting to the gym.

To be honest, my toughest health obstacle has to do with my eating.


Click the image below to download the 5 TFW Weight Loss Myths 



But just like I love to train, I also love to eat.

When it comes to eating, however, satisfying my body and mind is not so easy.  I have learned overloading your plate isn’t as positive as overloading your deadlift.

If you also have some challenges with your eating, I have great news!

I have a way to help.  Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:

Have you ever eaten too much only ask “Why did I just do that?”

Have you ever found it difficult to stop eating until your plate is empty?

Do you ever select a restaurant according to how much food you get per serving?

Do you ever eat so fast you didn’t even notice the taste or texture of the food?

Do you care less about the quality of your food as the amount increases?  (Buffet anyone?)

 Do you find yourself snacking at work because food is there?

Do you ever eat out of boredom? 

Do you find yourself eating for entertainment or out of emotion?

Do you ever feel bad or guilty about the things you ate?

Is your family or social life centered around food or drink consumption?


If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.

I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.

I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.

Why do you have these mental programs about eating?

You can blame your post-Depression era parents or grandparents.

You can blame the marketers and the fast food companies.

You can blame the starving people from around the world you were warned about as a child.

Go ahead.  Blame the carbs.

Blame the fats.

But that won’t help you.

You need to do something to “change the program” and I have one 

QUESTION that can help.

This is the QUESTION I now ask before every meal and it is helping me.

This QUESTION helps me to take and eat less food.

This QUESTION allows me to leave something on my plate.

This QUESTION taught me not having seconds is ok.

This QUESTION stops me from stuffing myself when I am no longer hungry.

This QUESTION has been so powerful for me, I want to give this gift to you.



How does it work?

Right before you are about to eat, ask yourself the QUESTION.  If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.

Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.

Face it, you already have all the answers.

You know what is and is not good for your body and when you need to eat.  Use the QUESTION so your mind doesn’t allow you to act confused.  Fruits, Vegetables, Lean Meats, Water.  Start there and feed your body before your mind worries you about the difficulty with going gluten-free.

Food is a drug.

People who have overcome challenges with drugs still face those challenges every day.  The plan to stay drug-free is simple:

Use effective strategies to avoid bad habits and take it one day at a time.  

For your challenges with food, take one meal at a time.  The effective strategy is to ask, answer and adapt to THE QUESTION.

Now I know you may have one QUESTION of your own:

Is it ever ok to feed my mind?”  My answer is, “of course.”

Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.

But this is not a license to allow your mind to destroy your body.  

Constantly indulging your mind at the expense of your body is not the answer.

If you have a sweet tooth, have a taste of chocolate, not the whole bar.

If you like steak, cut it in smaller pieces and save some for later.

Want some ice cream? Have a small cone, not the whole gallon.

But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.

Can it be that simple?  

Give it a try and see for yourself.

Are You Feeding Your Body Or Your Mind?

The answer could set you free,


Do you need help with any of these tips? Looking to start a fitness program?

FILL OUT THE FORM BELOW and one of our Certified TFW Coaches will be in touch with you right away!




Friday, 24 February 2017 12:42

Why Training for Warriors is for You...

As a coach there is nothing better than seeing one of your students achieve their goals and change their lifestyle for the better. When Marci Gomez walked into our Dojo we knew that she would be getting the results that she desired. During classes Marci would be asking questions trying to gain as much insight into the TFW system and what it would take to achieve her goals.


As she continued with her training we not only saw a transformation in the way she was looking but her mindset changed completely. She became passionate about being health and fit. She was into the training and not just coming to the Dojo to just workout. She started dialing in her nutrition and posting pictures of her meals to prove it.


So how did Marci get so into Training for Warrior?


If you are looking for a little inspiration then read on...


Why did I join TFW??  Here I was after having my two younger sons, I knew I was overweight but I didn't realize how unhealthy I actually was. I was wearing the biggest size jeans in my life. I knew I needed help but I just couldn't find the right answer. Throughout my childhood and teenage years I was physically fit. I grew up doing sports like gymnastics and swimming as well as always being active.  When I began to put the weight on after having my third child I knew that I no longer wanted to be overweight or be living the lifestyle that I was leading. I wanted to be healthy and fit. Having children I did not want to be sitting on the sidelines wishing I could keep up. I wanted to be able to play and run with my boys and teach them to grow up leading a healthy lifestyle as well. I was just stuck and needed help.



I have had memberships to quite a few gyms in the past before joining TFW where I got some results. At one point before my two youngest were born I was actually at my lightest weight and thought I was looking the best I ever had since my teenage years. Boy, was I wrong. Like many people do I fell off going to the gym and I started to gain back the weight that I had worked hard to get off.

This is where Training for Warriors Long Island came into play. One evening my youngest son woke up in the middle of the night and I couldn't fall back to sleep so I decided to go on Facebook. I saw a post  for an 8 week transformation for Training for Warriors Long Island. I clicked on the link and watched a video about Training for Warriors by its founder Martin Rooney explaining what the TFW system was all about. The motivation and inspiration had me hooked, instantly!!!  This was exactly what I WANTED, this was exactly what I NEEDED.  I filled out the questionnaire form and I got a response back the very next day from coach Amir, wanting to sit down for a strategy session. During the strategy session we discussed the goals I wanted to attain and came up with the gameplan on how we would accomplish this. I say WE because at TFW Long Island it a team effort between yourself and the coaches.


I started a couple weeks later with the 8 Week Transformation class and after seeing results from only 8 weeks, it gave me the inspiration to keep on going. The coaches take their time to teach you the proper technique on how to lift weights by starting with dumbbells & kettlebells before moving up to the barbell. The coaches progress you based on your ability and guide you along the way. This is the closest you will get to having a "personal trainer" but working in small groups. It's not just the physical results but you will become mentally stronger as well. You will do things that you never thought you would be able to do. I have completed two Spartan Races and competed in a deadlift competition. These are just some things I thought I would never be able to do. Aside from all of those results that come from the training the new and lasting friendships with people who are on the same mission to get healthy and fit is just an added benefit. It’s great to be able to train along side people who have similar goals and can keep you motivated to keep coming to the gym and on track towards your goals.



Since joining TFW Long Island two years ago I have gone from a size 15/16 to a size 8. I've lost 20lbs but have gained lean muscle, toned up, and am much stronger than I have ever imagined!!  As you know, results don't happen overnight. Just like gaining weight doesn't happen overnight it all happens over time but if you eat the right foods, stay healthy and commit yourself to at least three to four days at the gym. You will have ZERO regrets and all the results. I am almost 44 years old and I am in the best physical shape of my entire life. My only con is I wish I found Training for Warriors when I was in my 20s. If your looking to burn fat, build muscle & feel good, there is no doubt in my mind TFW Long Island is where you need to be!!!



Tuesday, 06 December 2016 23:54

Ten Tips to Get Healthy During the Holidays

The holiday season is upon us and with that comes many celebrations. With these celebrations also comes temptation. From the holiday office party to the ugly sweater party at your friend’s house the temptation to eat unhealthy and have a few cocktails will be there.  During the holidays is one of the hardest times in which to get healthy but with a little bit of help it can be done. Below you are going to find ten tips that will allow you to get healthy during the holiday season.



Tip #1 Create a Goals:


We all know that it is important to create goals. The problem is that most people don’t create goals. If you know that goal setting is important then why not do it. Right now you can probably rattle a few goals that you want to accomplish but I will be blunt with you right now, if you don’t write the goal down then you will never accomplish it. One more thing I want to touch upon when it comes to setting goals, if you are actually going to set some goals make them realistic. Setting the goal of losing 20 pounds of fat in a month likely won’t happen, start small and build on your success. During the holidays I want you to set one fitness goal that you will try to accomplish. Don’t set more than one goal during this time, I want you to fully focus on attacking that goal and achieving it.



Tip #2 Create Habits:


Creating habits changes lives! Yes, read that again because it is important. If you set goals but do not create a habit that will help you accomplish that goal then how do you expect to reach the goal. However, there is a trick to changing habits, one that many people overlook and I do not want you to make the same mistake when you choose your habit. Choose one habit at a time. If you choose to change too many habits you will change none.  In the book, The Power of Less, Leo Babauta states that when you change one habit a month your success rate can be as high as 80%, once you add another change it drops to 20%. Knowing this it becomes a no brainer that you should just focus on one thing at a time.The solution to this problem is to make it simple. Choose one thing that you want to focus on and work on that until you perfect it. The habit can be as simple as just eating vegetables with every meal or getting more sleep. Whatever it is make sure that you put your full attention on it.



Tip #3 Start Exercising Three Times a Week:


Since I just told you about habits this could be a good one to start with. Above I told you to make it simple. What happens when people want to get in shape they think that they have to go to the gym seven days a week to get any kind of results. First off, this thinking is false and second this is why most people burn out within the first two weeks of starting an exercise routine. It is nearly impossible to go from doing no type of activity to doing something 7 days a week. So keep it simple, start with three days a week, that is three hours a week out of 168 hours.  With the right type of training program and hard work in those three hours you can see amazing results. Don’t make it more difficult than it has to be, keep it simple and work hard.



Tip #4 Schedule in your Workouts:


Take out your phone right now. Click on the calendar application. Now type in 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. Plan your training like you plan for a doctor's appointment. 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.



Tip #5 Lift Heavy Weights:


If you are going to start going to the gym three times a week as a strength coach I would not be doing the right thing if I didn’t tell you that in order to build muscle and burn fat you will need to lift heavy weights. That’s right, lift heavy weights. It’s time to put down the pink two pound dumbbells and start picking up some real substantial weight. If you are a woman don’t worry, you will not look like Arnold Schwarzenegger, that is correct, you won’t get huge. Eating cookies and ice cream will make you huge, lifting heavy weight will make you lean and sexy. The bottom line ladies you don’t produce the amount of testosterone that will bulk you up. Lifting heavy weights will TONE you up and who doesn’t want to look tone. As for you, gentlemen, why wouldn’t you want to lift heavy weights? Lifting heavy will put on slabs of muscle and make you look awesome and what man doesn’t want to look awesome.



Tip #6 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 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.



Tip #7 Plan your Meals for the Week:


Planning is essential in the battle for fat loss and living healthy. There are so many bad options out there that if you are not prepared then you will not be successful in your journey. This is also important before you head out for that holiday party. Have a healthy meal planned before you go out so you do not go out to the party starving and want to eat everything in sight. Your first step in meal planning is to take out a calendar and write down in each day what your meals will be. For example, Monday Dinner, Grilled chicken with salad and broccoli. Do this for every meal. Now take your meals and look at what you need from the grocery store and make a list. Go shopping and buy extra food so you can make extra so you can have healthy leftovers at your disposal. Pretty easy, take some time Sunday morning, plan your meals and go get what you need. Food preparation is one of the most important aspects to become healthy. If you can start this habit it will benefit you for a lifetime.


Tip #8: Eat Vegetables and Protein with 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 onto your plate and have at it. Vegetables are also rich in fiber which will help aid in digestion and help you burn fat. Now, if you are going to start training three times a week and start lifting heavy weights then it is a must to start eating protein with every meal as well. Why? Protein is the building block to increase lean muscle. In general most people do not eat enough protein in their diets. Not eating protein while hitting the gym and working hard is a waste of time. You need to keep your muscles fed in order to build them and to maintain them. Nobody wants to put in hard work and get nothing in return. When designing meals think about what protein you are going to have first then think about the other things you will add to the meal. When you hit that holiday party think veggies and protein first. Once you are filled on that then maybe go attack that piece of dessert. If you have stuffed yourself with the right nutrients then you will be less likely to eat a ton of unhealthy foods.


Tip #9 Drink more water:


Majority of the people in the world walk around in a dehydrated state. Our bodies are made up water. The average human adult male is approximately 60% water. Muscle tissue is comprised of 75% water. Water helps eliminate waste from the body, helps with fat loss and helps the body perform. Do you feel like crap a lot? Take a look at your water intake, you are probably not drinking enough water to keep you healthy and keep your brain functioning the right way. Drink at least two glasses of water upon waking up in the morning, that will help kickstart your body and the give you a head start on your overall consumption during the day. Ok time to take a break from writing and go drink some water.


Tip #10 Get at Least 7-8 Hours of Sleep:


SLEEP! Again let me repeat this. SLEEP! Every time someone asks me about what they can do to improve I ask them if they sleep. Seems like sleep improves all aspects of life. Yes, this piece of advice can be the most boring tip I can give you but it works. Sleep more and you will lose weight, gain muscle and improve your mental capacity on a daily basis. So again, SLEEP!


Follow these ten tips not only this holiday season but for the rest of your life and you will see vast improvement in your health. I know I gave you a handful of tips but start with one and just keep attacking until you have changed your life.

Saturday, 05 November 2016 17:53

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.

What personal information do we collect from the people that visit our blog, website or app?

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.

When do we collect information?

We collect information from you when you register on our site, subscribe to a newsletter, respond to a survey, fill out a form or enter information on our site.

Provide us with feedback on our products or services

How do we use your information?

We may use the information we collect from you when you register, make a purchase, sign up for our newsletter, respond to a survey or marketing communication, surf the website, or use certain other site features in the following ways:

  • To personalize your experience and to allow us to deliver the type of content and product offerings in which you are most interested.
  • To improve our website in order to better serve you.
  • To allow us to better service you in responding to your customer service requests.
  • To administer a contest, promotion, survey or other site feature.
  • To quickly process your transactions.
  • To ask for ratings and reviews of services or products
  • To follow up with them after correspondence (live chat, email or phone inquiries)

How do we protect your information?

  • We do not use vulnerability scanning and/or scanning to PCI standards.
  • We only provide articles and information. We never ask for credit card numbers.
  • We use regular Malware Scanning.
  • We do not use an SSL certificate.
  • We do not need an SSL because:
  • we use Paypal to conduct our online transactions.

Do we use 'cookies'?

Yes. Cookies are small files that a site or its service provider transfers to your computer's hard drive through your Web browser (if you allow) that enables the site's or service provider's systems to recognize your browser and capture and remember certain information. For instance, we use cookies to help us remember and process the items in your shopping cart. They are also used to help us understand your preferences based on previous or current site activity, which enables us to provide you with improved services. We also use cookies to help us compile aggregate data about site traffic and site interaction so that we can offer better site experiences and tools in the future.

We use cookies to:

  • Keep track of advertisements.
  • Compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. We may also use trusted third-party services that track this information on our behalf.

You can choose to have your computer warn you each time a cookie is being sent, or you can choose to turn off all cookies. You do this through your browser settings. Since browser is a little different, look at your browser's Help Menu to learn the correct way to modify your cookies.

If you turn cookies off, some features will be disabled. It won't affect the user's experience that make your site experience more efficient and may not function properly.

However, you will still be able to place orders.

Third-party disclosure

We do not sell, trade, or otherwise transfer to outside parties your Personally Identifiable Information unless we provide users with advance notice. This does not include website hosting partners and other parties who assist us in operating our website, conducting our business, or serving our users, so long as those parties agree to keep this information confidential. We may also release information when it's release is appropriate to comply with the law, enforce our site policies, or protect ours or others' rights, property or safety.

However, non-personally identifiable visitor information may be provided to other parties for marketing, advertising, or other uses.

Third-party links

Occasionally, at our discretion, we may include or offer third-party products or services on our website. These third-party sites have separate and independent privacy policies. We therefore have no responsibility or liability for the content and activities of these linked sites. Nonetheless, we seek to protect the integrity of our site and welcome any feedback about these sites.


Google's advertising requirements can be summed up by Google's Advertising Principles. They are put in place to provide a positive experience for users.

We use Google AdSense Advertising on our website.

Google, as a third-party vendor, uses cookies to serve ads on our site. Google's use of the DART cookie enables it to serve ads to our users based on previous visits to our site and other sites on the Internet. Users may opt-out of the use of the DART cookie by visiting the Google Ad and Content Network privacy policy.

We have implemented the following:

  • Remarketing with Google AdSense

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.

  • Opting out

Users can set preferences for how Google advertises to you using the Google Ad Settings page. Alternatively, you can opt out by visiting the Network Advertising Initiative Opt Out page or by using the Google Analytics Opt Out Browser add on.

  • California Online Privacy Protection Act

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:

According to CalOPPA, we agree to the following:

  • Users can visit our site anonymously.
  • Once this privacy policy is created, we will add a link to it on our home page or as a minimum, on the first significant page after entering our website.
  • Our Privacy Policy link includes the word 'Privacy' and can easily be found on the page specified above.

You will be notified of any Privacy Policy changes:

  • On our Privacy Policy Page

Can change your personal information:

  • By emailing us

How does our site handle Do Not Track signals?

We honor Do Not Track signals and Do Not Track, plant cookies, or use advertising when a Do Not Track (DNT) browser mechanism is in place.

Does our site allow third-party behavioral tracking?

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.

We do not specifically market to children under the age of 13 years old.

Fair Information Practices

The Fair Information Practices Principles form the backbone of privacy law in the United States and the concepts they include have played a significant role in the development of data protection laws around the globe. Understanding the Fair Information Practice Principles and how they should be implemented is critical to comply with the various privacy laws that protect personal information.

In order to be in line with Fair Information Practices we will take the following responsive action, should a data breach occur:

  • We will notify you via email
  • Within 7 business days
  • We will notify the users via in-site notification
  • Within 7 business days

We also agree to the Individual Redress Principle which requires that individuals have the right to legally pursue enforceable rights against data collectors and processors who fail to adhere to the law. This principle requires not only that individuals have enforceable rights against data users, but also that individuals have recourse to courts or government agencies to investigate and/or prosecute non-compliance by data processors.


The CAN-SPAM Act is a law that sets the rules for commercial email, establishes requirements for commercial messages, gives recipients the right to have emails stopped from being sent to them, and spells out tough penalties for violations.

We collect your email address in order to:

  • Send information, respond to inquiries, and/or other requests or questions.
  • Process orders and to send information and updates pertaining to orders.
  • Send you additional information related to your product and/or service.
  • Market to our mailing list or continue to send emails to our clients after the original transaction has occurred.

To be in accordance with CANSPAM, we agree to the following:

  • Not use false or misleading subjects or email addresses.
  • Identify the message as an advertisement in some reasonable way.
  • Include the physical address of our business or site headquarters.
  • Monitor third-party email marketing services for compliance, if one is used.
  • Honor opt-out/unsubscribe requests quickly.
  • Allow users to unsubscribe by using the link at the bottom of each email.

If at any time you would like to unsubscribe from receiving future emails, you can email us at

  • Follow the instructions at the bottom of each email.
  • We will promptly remove you from ALL correspondence.

Marketing Agent

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.

Contacting Us

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

This email address is being protected from spambots. You need JavaScript enabled to view it.

Last Edited on 2016-11-03

Thursday, 07 April 2016 23:10

Five Fitness Terms That May Confuse You

Five Fitness Terms That May Not Mean What you Think

If you are new to fitness or coming back after a long layoff from the gym, getting in shape can be very confusing and sometimes scary. There are so many ways to get fit that deciphering what is right and what is wrong for you may be daunting.  It also does not help that the fitness world is filled with terms that will downright confuse you and many “experts” will use this to their advantage to get you to join their gym.

I’m not here to save the day, but I am here to clear up some misconceptions and define some of the different terminology used in fitness in order to help you make the right choice when you are looking to join a gym and get the results that you have always wanted.

Five Fitness Terms That May Not Mean What You Think

1. Periodization: When you read an article related to fitness and the term periodization is used, don’t run the other way.  I promise it is not a scary word. In fact, the word periodization simply means, a plan.  That’s right, it is a plan to get you from Point A to Point B. If you are serious about getting fit and getting results, then looking for a gym that follows a plan is what you need. A plan that follows proper progressions and builds on itself is really the only way in which you willachieve your goals. So next time a trainer says the word periodization when speaking to you, know that he means a plan, but at the same time make sure it’s the right plan for you.

2. Training: We segue perfectly from periodization into this next word that is misunderstood.  If periodization is the plan then the training is what you do within that plan to get you to achieve your specific goals. Notice I said “specific goals”, which is what you should set in order to really see results.  Each training session within the plan should be designed to reach your goal. If at the end of the program you are no closer to your goal or have yet to attain it then you need to re-evaluate what you are doing in your training. For instance, if you are looking to burn fat, then your training should be geared towards lifting weights and doing conditioning that raises your heart rate and then allows it to drop.  Make sure your plan and your training is focused on your specific goals, don’t just workout for the sake of working out.

3. Core: This is one of the most misunderstood words in the fitness industry, however it is still continuously used in the wrong way.  When most people think about the word core they automatically think of your abdominal region and having that awesome six pack.  If you see someone with a nice six pack, yes more than likely they have a great eating regimen but it does not mean they have a strong core. Your core consists of the musculature from just around the shoulder region down to your glutes, also known as your butt. It is not only the muscles on your front side but more importantly the muscles that you don’t see.  So, what’s the role of the core? The core is responsible for stabilizing your spine, helping your posture, and improving your balance. The stronger your core is the less likely you are to have an injury. If your training plan is just working on building a nice six pack then you are missing an important ingredient to not only achieving results but to remaining healthy as well. Make sure you are training your core the right way. One of my favorite exercises to building a strong core are planks in the pushup position. This exercise will not only develop a strong core but will aid you in getting that sought after pushup.

4. Lose Weight: Yes, I know this is a phrase and not a word but it is one that I hear often and can drive me up the wall.  I completely understand why people use this phrase but we should also be aware of the fact that getting fit doesn’t necessarily mean losing weight. We have people here at Training for Warriors Long Island that have lost minimal weight but have incredible results. The important thing to remember is that the weight on the scale is only a small part of your overall picture of fitness and health, so losing weight really means nothing. If you are following the right type of training program then you will build lean muscle and burn fat. The number on the scale may not move but you will see that clothes that used to be snug are now fitting the right way as you drop sizes. When looking at your results from a fitness and health standpoint you cannot focus on losing weight but building lean muscle and burning fat. Now stop looking at that scale and pay attention to how your body is looking.

5. Tone: I saved the best term for last. It is the term that we hear most often as fitness professionals. When people speak about their goals most times they refer to getting toned. You hear people say,”Oh, I want tone arms.” What this really means is building muscle. There is no way to get ‘toned’ if you do not build muscle. That is why one of the best ways to achieving the goal of burning fat and building muscle is to lift weights. Don’t be scared ladies, this does not mean you are going to look like a bodybuilder, that is just something portrayed in the magazines with some enhancements.  Lifting weights is the single best way to get you toned. Your training program must utilize weight training in order to get the results you are looking for.

Hopefully this helped clarify some of these terms and you have a better understanding of what they mean and how to achieve your goals.

IF you are looking to BURN FAT, BUILD MUSCLE, and FEEL GOOD then click below to apply for our 8-Week Transformation Program. We are only taking people that are serious about getting the results that they want. If you are serious then click below and apply.


Thursday, 24 December 2015 12:28

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.


Tuesday, 22 December 2015 23:17

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.

Page 1 of 5

TJ Dillashaw is Onnit

On Facebook

Give Us A Call or Stop By!

2277 Bellmore Ave
Bellmore NY, 11710


Hear from our Students

Opt In Now And Join!

Latest Blog Posts

  • Training For Warriors Long Island +

  • The secret to achieving your goals +

    The secret to achieving your goals It always happens around the start of a new year. People start to set goals for the New Year in Read More
  • How to increase you positivity +

    How to increase you positivity Throughout the annals of time there have been many stories of how people have used a positive attitude to conquer Read More
  • The Secret to all Your Fitness Goals +

    The Secret to all Your Fitness Goals There are many people that go through their life looking to the fitness training gods to deliver that secret that Read More
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13