Total Strength & Performance

Rob DeCillis

Rob DeCillis

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!




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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

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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.

Wednesday, 16 December 2015 21:07

12 Fitness Days of Christmas (Day 10)


12 Fitness Days of Christmas Day 10

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


Number 55: Drink Green Tea


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


Number 56: Improve Foot Strength

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


Number 57: Stop looking at Fitness Magazines


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

Number 58: Be Prepared for Downs


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

Number 59: Challenge Yourself

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


Number 60: Be Grateful


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

Wednesday, 16 December 2015 21:03

12 Fitness Days of Christmas (Day 9)


12 Fitness Days of Christmas Day 9


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


Number 49: Take Inventory


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


Number 50: Eat Oatmeal


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

Number 51: Park Far Away


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


Number 52: Carry Heavy Things


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

Number 53: Make Someone Else Better


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


Number 54: Don’t Be a Know It All


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

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