Habits and the Importance of Mindset

enjoy life

Our passion for sports and training began years before we had our own facility and equipment. It began on the fields, at the parks and in the high school weight rooms where we used to train clients. Our desire to see people succeed and reach their full potential was born on those fields and in those weight rooms. Our drive to be the best at what we do ran so deep that we volunteered our time for three years to learn what champions are made of. While volunteering at the University of Alabama, we watched a team go from barely finishing over 500 for the season to a team that won the national championship. We worked hard for no pay put in many hours under some of the best coaches in the business all so we could learn the process. Continue Reading

Do you think complaining is going to do these guys any good?

push weight with legs
When you tell yourself “I can’t do x, y, or z” what you’re doing is programming yourself for FAILURE.  Your body is going to listen to what the brain tells it to do, and if you tell yourself enough that you can’t do something, pretty soon your brain is going to go “You know what, you’re right, you CAN’T do it” and your body will follow accordingly.  I mentioned earlier that we are creatures of habit, so start developing the right habits instead of the wrong ones.  If you’re an athlete or former athlete, think back to when you had an extremely tough practice or opponent coming up.  Or  a time when it was really hot, or really cold, or raining, whatever the case may be.  When you suited up and went to that practice or game, did you say to yourself “Man it’s really hot out here, this is going to suck?”  Well guess what, if you tell yourself that it’s going to suck, THEN IT’S GOING TO SUCK.  Whatever you tell yourself is going to come true.  Wouldn’t you be better off telling yourself how much you’re going to kick ass regardless of the conditions?  Don’t let external factors and circumstances out of your control dictate your performance, be proactive and start thinking positively and you’ll be amazed at how much better you feel. Continue Reading

Why aren’t you successful?

kettle bell
Here are a few things I absolutely hate hearing: 

  • Coach why am I not good enough?
  • Why am I slow?
  • Why can’t I get stronger?
  • Is today’s workout going to be hard?
  • I can’t lift this.
  • This is going to suck.

As coaches we get sick and tired of hearing athletes use this kind of self-defeating language over and over.  Human beings are creatures of habit and athletes are no different than anybody else when it comes to programming themselves for either success or failure.  Why do you think successful players and coaches spend countless hours studying film so that the can pinpoint their opponents weaknesses?  In a sense, we watch “game film” every day at the gym in real time as our athletes go through their workouts, and in almost every case we’ve ever seen, when an athlete says “I can’t” before they run a drill or attempt a weight, they don’t succeed and their performance suffers.  Every now and then a kid will surprise himself because they haven’t realized how much they’ve grown or the potential they have inside, but 9 times out of 10 when you tell yourself you can’t do something you’re setting yourself up for failure, and here’s why. Continue Reading



There are hundreds of books about how to lose weight, and still more and more people struggle with too much body weight and diseases.  What is the Best diet for me?

Every person has a very unique metabolism and one diet will have different result with different people. Some people will lose weight on a low carbohydrate, high protein diet, whereas another person will gain weight on that diet however loose weight on a low fat and higher carbohydrate diet. Continue Reading

Minimum Effective Dose In Training

tired from Training
“The Dose makes the Poison.” -Paracelsus
The Minimum Effective Dose (MED) is a medical term used to describe the lowest dose of an intervention that will produce the desired result. Using anything in excess of the MED is wasteful and oftentimes counterproductive or harmful.

For example, if 300mg of medicine is enough to kill off an illness, 3,000mg of the same medicine doesn’t make it “more dead” – dead is dead. However, taking that large of a dose does put a tremendous strain on your body as it has to metabolize the mega-dose, possibly leading to larger and more serious problems. Continue Reading