Are your standards too low?

If you are not getting the results you desire, there is a good chance that your personal standards are too low!!!

“Excellent is easily recognized by people who have no idea what is supposed to be excellent”. Dan John (fitness expert)

The above quote is a powerful statement so please take a minuet or two and think about what that statement means to you…

Are you constantly raising your standards?

Are you constantly raising your standards?

The quote above makes me think about the “every kid gets a trophy” mentality we as a society seem to be adopting lately. If we do not have any standards to define excellence then there can be no “winners or losers”. And if there are no “winners or losers” then any performance is acceptable. And if any performance is acceptable then the definition of success becomes “just showing up”. Sure, showing up is important, it is “half the battle”, but just showing up does not imply or guarantee SUCCESS!

Imagine you had to have a life saving surgery, who would you rather perform the surgery? The average doctor who just “showed-up” to medical school, or the Valedictorian! Well if your life depended on it, I bet you would want the BEST doctor possible, the one who held himself/herself to the highest possible standards.

Are you constantly pushing your limits?

Are you constantly pushing your limits?

Here’s the kicker, your life does depend on it! The quality of your life is only as good as your STANDARDS of EXCELLENCE!

So if you find yourself falling short of your fitness goals, financial goals, career goals or even relation ship goals you need to ask yourself one question:

Are your standards high enough to achieve the lifestyle you want?

While you are thinking about your own standards I will leave you with a quote from the great Michelangelo:

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark. 

It is time to raise your standards!
It is time to raise your standards!

The original fitness tracker, might still be the BEST

Lifting weights is more than just “picking stuff up and putting it back down”, it’s also the original (and possibly the best) fitness tracker.

In today’s world we love DATA. Think about all the data producing gadgets available; from Fitbits to heart rate monitors to GPS trackers, it is obvious that we love tracking our progress. And for good reason, because” if you can’t measure it, you can’t manage it”. It’s true, tracking our “fitness results” can lead to quicker progress, because if gives us insight to what is working and whats is not working. However there is a simpler and possibly even more effective way to measure progress and it doesn’t require purchasing yet another device. All this method requires is you and some IRON!  It’s as old school as it gets…


Lifiting that “IRON”

One of the BEST weight lifting quotes around is from Henry Rollins:

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds”. 

Read that quote again.

Two hundred pounds is always two hundred pounds; it is a great reference point. I love this!

See, lifting heavy “stuff” (barbell, kettlebells, etc) tells you something about yourself. It tells you if you getting stronger, weaker, or remaining stagnant? In other words, picking up something heavy immediately let’s you know if you are getting BETTER, WORSE, or REMAINING THE SAME!

Are your movements becoming better?

Are your movements becoming better or worse?

This is a huge piece of information!

If you are remaining stagnant or getting worse (basically the same thing) you need to find out WHY! Because this means what you are doing isn’t working for some reason. Once you know something isn’t working you can start the investigation:

  • Are you eating right?
  • Are you getting enough sleep?
  • Are you working out consistently?
  • Are you getting enough recovery between workouts?
  • Are you surrounding yourself with the right training partners?
  • Are you on the right training program?
Likewise, if you are getting stronger, you know that what you are doing is working and you should continue doing what you have been doing.
Are you lifting more or less than you were last month, last year?

Are you lifting more or less than you were last month, last year?

However STRENGTH is not the only piece of information the IRON gives you, it can also tell you if your ENDURANCE is getting better, worse or remaining the same. How? Well, can you lift a particular weight for a longer or shorter amount of time?

The IRON also tells you about your POWER OUTPUT. Can you lift a particular weight faster or slower?

It also tells you about TECHNIQUE. Are your movements becoming more or less efficient?

It also tells you about lifting KNOWLEDGE. Is your understanding of a particular movement getting better, worse or remaining the same?

IRON the original fitness tracker

IRON it’s the original fitness tracker

So there you have it, the original fitness tracker might still be the best because it will never lie to you,two hundred pounds will always be two hundred pounds and your ability to lift (or not lift) those “two hundred pounds” tells you a lot about yourself and your training methods. It gives you instant feedback, letting you know if you are getting better, worse, remaining the same . It is the ultimate measurement of progress. So before you buy yet another device get out there and pick up some heavy stuff and pay attention to what the IRON is telling you!




1 + 2 = FUN! Kettlebell Workout # 7

If you are short on time, I have a challenging kettlebell workout that will work your entire body and leave drenched in sweat and gasping for air in less than 30-mins. After finishing this workout you might change the name to 1 + 2 = BUTT KICKED.

This workout consists of:

  • 5 cleans + 5 press + 5 squats + 5 press + 15 swings.

This workout is a flow. This means you don’t set the kettlebell down during the cleans, press, squat, and press.

This is how it works:

Start with the right arm, do 5 right-arm cleans, then 5 right-arm press, then 5 squats (right), then 5 right-arm press. Set Kettlebell down and then immediately begin 15 two-hand swings. After the 15 swings rest for 30-secs.

Then proceed with the left arm.

After the left arm is complete, repeat using both hands at the same time. This would be considered 1 round.

This particular workout calls for two rounds. Take note of the weights used and the time till completion.


300 Rep Challenge Kettlebell Workout # 6

This is a fun and quick 300 Rep kettlebell workout. The goal is to use as heavy a weight as possible while maintaining good form. For this workout I used a 53-lbs for the swings and goblet squats, a 44-lbs for the press and bent rows, and a 35-lbs for the kneeling kickouts.

To track your progress record the weights you used and the time till completion.

The workout is:

  • 100 kettlebell swings
  • 50 Kettlebell press (25-each side)
  • 50 Goblet Squats
  • 50 Bent over rows (25-each side)
  • 50 Kneeling kickouts (25-each side)


Find Your Fitness Mastermind Group

In the business world, there is this fascinating concept where likeminded individuals come together to brainstorm about specific ideas. This group is called a MASTERMIND and it is highly effective because it harnesses the power of collective intelligence.

These same benefits can be found in a group fitness classes. Group fitness classes harness the power of a collective consciousness which has the power to produce a state known as group flow. These group flow states allow you to have an “out-of-body experience” where transform into a superhero and suddenly you find yourself having laser focus and moving more efficient and more effective that you thought possible…

If you have never experienced this, what are you waiting for?