Plan Accordingly

Life will always throw us curveballs. So If working out 3 times a week is important to you, you must plan accordingly.


Consistency Rant with Apology

On Friday October 7th, 2016 I made a rant video about Consistency. This video did not come out as intended. You can see the video below:

After posting this video I realized I got caught up in the moment and I probably should not have told people to quit or give up. This gets addressed in the apology video shown below:

While my intention was never to come across as mean or negative in the original video, the theme of the video remains the same. And that theme is to inspire or motivate people to make time for themselves. Making time for you own self-improvement might be the most import investment you will ever make.  While the original consistency video may not be a “home run” I am not giving up! So the motivation videos, podcast, and blogs will continue, I will just work on choosing my words better.

Stay Strong my Friends!

Who will you become?

Short term fitness goals are great! However, in addition to those short-term goals you should also be working out and trying to get healthy for the long term. In other words, you should be working out for the person you are to become 5 years from!!!

Some of the Video Clips are from Ahmed Ismail an awesome Motivational Video maker:

Grease the Groove Push-up Experiment Results.

push up experiment (1)

On May 9, 2016 I started the Grease the Groove Push-up experiment (read about the experiment details here). Well it has been 30-days and the results are in and quite frankly they are amazing!

Garett Renon pushup experiment grease the groove

May 9th, 2016 (Finding my baseline)

Experiment Summary

  • Day 1 – Determine push-up max
  • Divide your day 1 push-up max by 2 – This is the amount of pushups to be performed each and every set.
  • Perform your pushups 6 days a week (rest one day a week)
  • Days (2  – 15) – Perform 5 sets of push-ups per day with at least 1-hr break between sets
  • Days (16 – 29) – Perform 6 sets of push-ups per day with at least 1-hr break between sets
  • Day 30 – Retest you push-up max (hopefully your pushup max has increased)


There were 17 people that completed the experiment and nearly all had improvements well above 20%. Well everyone except me (LOL). I was able to crank out 2 more for a 6.7% increase. While I don’t like to make excuses, my excuse is that on Monday June 6, 2016 I completed my StrongFirst Snatch Test. The result? I am now a certified StrongFirst Kettlebell instructor! That’s the great news, the not so good news, is that my body was so sore and tired from the test that it took everything I had to crank out 2 more pushups. It’s all good, because an improvement no matter how small is still an improvement so I will take it!!!

Ok now lets look at the results of everyone else (see figure below).

Garett's Pushup experiment results.

Average improvement was 74%

As you can see all 17 people where able to increase the amount of push-ups and some made unbelievable progress progress. In fact the average strength (pushup) increase was nearly 74%! This is incredible!

Final Verdict

The grease the groove method works!!! So if you want to improve your pushups, “train often, but never to failure” or in other words “stimulate but don’t annihilate”!

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!