Hello Strength Sessions,  I’m back from well just living my life and making the right adjustments for me to be happy and to make progress.  I really don’t like staying the same. I have a passion and interest in always making something better especially if I  believe in it.  Wheather it’s the gym or my personal development or helping others that really want to change.  Change is essential.   We are all creatures of habit,  I got that from a Randall Strossen article.   Now I’m at the point in my life where I’m questioning my habits are they helping or stalling progress?,  or do I just need a little help in some of the areas that I’m working on.  I’m not afraid to ask for help because I’m going to need it to get to the goals I created awhile back and I’m going to accomplish them no matter what.   Staying focused is a huge part of being successful at anything such a fat loss diet, homework, training, being a parent, teacher, coach, athlete, an IT guy,  a comedian.   In order for me to be who I’m,  I must remember what I’m everyday.   The greats that standout are those that don’t have to be reminded,  they just are because they are always doing, being and having others around them that are subconscious reminders of who we are.  Doing things that help me  maintain the focus of who I am.  I’m coach plain and simple and I coach myself and others  daily.



training is going great and I’ve improved  a lot since last year and  all my training  weights have went up, which is great. Now all that good old fashioned hard work will be  translating into a bigger snatch and clean and jerk in the next few competitions.  110kg and 140kg are right there for me to make.  The harder I work the more I feel i deserve it and have earned it.  The  harder I work the more I believe in myself.  The more I BELIEVE in myself the more challenges I take on, it’s a continual cycle of success. That’s why I believe fitness is really important, It allows me to push through barriers on a daily basis,  It makes me comfortable to be uncomfortable.  

trusting my instinct

Trusting myself, is what I do when I’m consistently earning the results I want or the desired outcome, I follow my heart, plain and simple.   It’s an internal guidance system that I’ve used to create success for myself and others.  In other words you can call it self confidence. I do follow the success principles of living a healthy life,  helping others and keeping my mind on being in a positive state. I choose to keep my mind and body focused on what makes me happy from the inside out.  I developed my instinct at an early age and finding baseball at an early age helped me focus  on what was needed to play as much baseball as possible,  that is where my heart comes in.  I felt all my decisions were based on how can I play more baseball, watch more baseball, be a better at baseball and how can I play with best. I fell in love with baseball at age 7.  My best friend at the time showed me what it was and how play.  When I first touched the baseball and threw it, I immediately felt a connection to the Game. I loved it so much I never doubted not being any good or being really great.  I knew in my heart that I just wanted to play baseball day and day out.  My instinct  told me to just play and have fun.  That desire and love for this game was the platform and workshop  and for the game of baseball  to develop me and nurture my truly unshakably belief in myself.  Over a long period of time I became really good at baseball and my self confidence grew each year i played better, and here comes another psychology term self esteem.  Self esteem and self consciousness are closely related.  I guess you can say I found my safe place to develop my internal confidence and  for trusting my instinct.  Baseball is a tough sport and hands down one of the mentally toughest I’ve ever played. Through all the good games and bad games, I always had time of my life for each and every game.  My instinct also put me in challenging situations to help me grow as a person.  I started lifting weights because my grandfather knew I was chubby, hence all those great cheap  snacks and a lot of microwavable foods,  yes I grew up in the late 80’s and I like food. So Gramps put me on my very first training program.  So simple it still works.  Here was my first work program,  back squats 3×10, bench press 3×10, bent row 3×10, overhead strict press 3×10, leg raises 3×20 and  2 to 3 minutes on the mini trampoline. During the summers I would swim about 50 to 100 laps in his pool.  The pool was small but it was still  some work to get that 100 laps in.  I trusted my Gramps and again  trusted my instinct as this is the right thing for me.  I really loved to lift, it made me feel good and a slightly different feeling that baseball.  It was instant gratification. Baseball showed me who I was and what I wanted to become.  Those are important because knowing who I was early on allowed me to follow a path to success.  Even though I didn’t know at the time.  I can only look back at that time and be very very grateful to have been so lucky to have sports and weights in my life and My family.  As I know now life has obstacles, dangers and challenges if  not directed, guided or coached properly.  I keep my instinct fine tuned with daily workouts and goals to push myself to grow.  I really believe that if I can do it everyone else can with some dedication and consistency and yes a desire to improve, inside the gym and outside of it.  


Keepin’ it Weird.


the newest video of our barbell team

Originally posted on alongthelinesof:

So I went to my parents house the other day and fired up my old laptop with a bunch of old and weird “songs” that I wrote like in 2007-2008.  A few tracks I even try rapping over.  Spoiler alert: I decided to stick to lifting weights instead.  Anyways, I threw together a video last night of some recent team PR’s and showcased one lift in particular, the “mixtape snatch.”   I didn’t make this up but I don’t know anyone else that does it.  It’s helpful because you have to pass over your knee 3 times in one lift.  Enjoy.  And listen for the “muppet voice solo” around the minute 30 mark.  Yup, that’s me and my BFF, Kevin.

Oh, and Lindsay also cleaned 100 off the low blocks which I’m STOKED about.  Jen and Paige aren’t too far off either.

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Accumulative Actions

Everything accumulates, whether it’s training or life, it all adds up to greatness, productivity, consistency, or it can go the other direction, such as becoming mediocre, unproductive and inconsistent. I’ve worked between these two parallel universes and well, let’s just say, one of my best qualities I have is my ability to work hard and stay FOCUSED. I truly believe we can make ourselves better, in some kind of way. I’ve had my ups and downs, but I’ve always gotten back up to push myself toward goals and maintain a course of achievement. All these accumulative experiences have taught me a lot and have helped  me to become be a better coach and, subsequently, a better person. I feel that if I can complete goals, I believe everyone can. Everything in life adds up, so plan out what you want and go after it.

To keep progressing in training, I must do certain things everyday:
1. I have clear cut goals daily, weekly, monthly, and even yearly. These short-term and long-term goals help me focus in the present, an easy example is eating the right foods daily that allow my body and mind to give 100% focus on training, recovering and helping others to reach their goals. I give myself no excuses, eating is something I can control and I’m not willing to sacrifice performance or feeling good in general to allow myself a weak diet plan. Food for me right now is fuel, although if I want to treat myself or have a cheat meal, I have it, but those times are not the basis of my nutrients.
2. This next one is tough, but I force myself to do it: sleep! Sleep is the ultimate anabolic formula of all time and it’s free. When I do lose sleep, it’s because I think I’m reaching an equivalent level of relaxation by watching a movie or something, but I’m not, and this usually happens on my long days at the gym. My bedtime is normally between 8:30-9:30 pm, depending on if I have an early morning client. Yesterday at a meet, I felt my lack of sleep really kick in. My sleep was off just enough to allow some weak thoughts to float through, but I knew my training had been dialed in, so I gave myself no excuses. I wanted my lifts because I earned them, funny how that works. Work your ass off to build good old-fashioned self confidence. The more confident one becomes, the more that makes anything in life possible. That’s why I share this slogan: “WORK HARD AND BELIEVE IN YOURSELF!,” really simple and if I can do it, so can many others, if they just believe.
3. Weekly goal is to write a blog and/or make video to try to help others succeed in getting what they want in life. Another weekly goal is to get 3 productive training sessions in, which means I PR (personal record) in one of those workouts, which again, builds more confidence. Example, I hang snatched my opener which was 97kg and just missed doubling it 4 or 6 times, I went after it because I believed that I could make that 97kg double. Another weekly goal is to talk with the people I coach and help them troubleshoot mobility issues, nutrition programs or technique work on lifts, and of course, goal setting and holding them accountable.
4. This is a daily, weekly and monthly goal, I always look back at the day to see what I could’ve done better. I’m always wanting to get better, no matter what. No matter what we do, whether it leads us to greatness or just an awesomely amazing life, it all adds up. So, create the life you want with a goal and, yes, just one to start with is a great start.


A Problem For Crossfitters

Originally posted on Glenn Pendlay:

The problem with cross fitter athletes from a weightlifting standpoint they are extremely unbalanced.  Their strengths are very strong, but they often also have even more glaring weak points. An athlete might have great strength, but very limited flexibility.  He or she might  have superb conditioning   but low strength levels.  This is a result of not having done weight lifting specific training.  Often this will take  a lot of patience for the athlete to overcome. This can be doubly frustrating to some because they are use to working hard and wining at things that are related to weight lifting.  It is difficult  to adopt the mind set of a beginner, but that is required if the athlete is going to even out there development and make it more conducive to weightlifting. Often an athlete is tempted to play to their strengths, and the things they are good at.  …

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Each person I train is an experiment into what will make them better. Consistently training hard develops self confidence over time. My goal for each person I get the opportunity to work with is to help them build up their abilities and help them to realize that they are or can be what everything they want, which is much more than just getting their fitness back. Once fitness is back into their life, however, they can then start to redevelop old goals or new ones. They realize that an amazing amount of possibilities exist all around them. I continue to learn about myself through every person I work with. It still all goes back to hard work and the power to believe in one’s own self is very powerful.



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