Ways to BE GREAT: Installment 1

This is a culmination of “Life Lessons” for anyone involved in health and fitness. Hell, these are great for anyone to follow. Some I’ve learned from my mentors, some I’ve discovered by trial and error. But, ALL of them hit home and ALL of them are deeply accurate, in my humble opinion. Stay tuned, many more to come…BE GREAT

1. If you want to build muscle, lift heavy
2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?

8. Eat complex carbs for breakfast and in your post-training meal.
9. Watch Godfather I and II – 10x

10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day
11. Stop, and really LISTEN to your family/friends/kids. They deserve your complete attention.
12. Do more single leg, unilateral, and 3-plane (sagittal, frontal, transverse) movements. 

13. Don’t save anything for the swim back.
14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power.
15. Give hope to others when no one ever has.
16. Knee pain? Work on the stuff above and below.
17. Remember there is no perfect program, it should change frequently as you change.
18. Drink more water.
19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone.
20. 20 rep squats and heavy prowler sprints will make you mentally tough.



Move to the beat of your own drum.


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