Quick monday post.

This is one of my favorite Credos

Kekich Credo #99 –

Experience is not what happens to you. It’s what you do with what happens to you. It takes a

wise man to learn from his own mistakes… and a genius to learn and profit from the mistakes

and experiences of others.

I really like it cause its true. Mistakes arent bad if you learn from them. But why go through the mistakes when you can learn from the mistakes of others and avoid it.

Now with that I leave you with these videos and give you the best advice ive probably ever given anyone.

DONT BE THAT PERSON!!!!!!!!!!

Now first up, a perfect example why the garage or backyard is the perfect place for weights. NOT YOUR ROOM

Heavy squats should have a spotter so you dont have to drop the weight. Like this dude

Anything made by Chuck Norris should only be used BY Chuck Norris

Deadlifts are one of my favorite exercises. If I could only do one exercise itd be deadlift. But not this guys way. Aside from horrible form and lack of breathing, this is the perfect example of why yelling is stupid.

Another reason why machines arent your friend. The bandanna didnt help him much either

This one might be gross for some…….but remember timing your meals around your workouts is important

If youre interested in kettlebells this one is great. Kettlebells are great once you learn the fundamentals of them. If not then youll end up like her. The only person probably worse off then her is Jillian Michaels

Another reason why you dont hold your breath during exercise.

Friends dont let friends kipping their pullups

 

And last but not least heres a compilation of different people not to be like. Some youve seen, some new. Have fun!

 

Todays point- Dont be that person!!!!!!

By a raise of hands how many of you have stayed up late and seen the infomercials of the latest and greatest fitness machines?

Ok good.

Now how many of you have actually bought them?

Ok bad!

Weve all seen the super awesome shake weight! The one exercise machine that brings you back to your adolescent days fellas.

Now theres a new one out called the Free Flexor! I have no idea whats worse the people that come up with these products or the people that buy them. Since youre a reader here I trust you dont buy them right?

I think Jimmy Kimmel actually has the best one out there. Check it out

Anyways all these late night products got me thinking………What is the best and most effective exercise machine?

Weve already ruled out those top 2. So what could it be?

The Answer is…..drum roll please……….Ta da! YOU!!! Yeah you. The best exercise machine is the one you were blessed with.

Your own body and bodyweight are perfect machines. Still dont think so? What if we add some tools.

Lets play a game. Look at the picture below and see what exercises you can do to create a great workout.

Lately i’ve been playing around with bodyweight workouts. More recently playground stuff. Now before you go and label me a bodyweight guy ill have you know im weight guy at heart and love nothing more then a heavy barbell. But its good to go outside your norm and add variety.

Reason 1- Ive been playing around with these kind of workouts lately because I got spoiled having most of my workout equipment in my garage. Now that its in the new place my garage is empty, pair that with a super busy october and youve got my 5 day a week workout cut down to 3.

So adding in bodyweight workouts saved me tons of time without sacrificing strength and muscle. Great Success.

Reason 2- Recovery. Ever wonder why it takes you 4 days to recover from a weighted leg workout? One of the main reasons is spinal compression. So by doing bodyweight workouts, it limits spinal compression thus shorter recovery time. Shorter recovery time=more workouts could be done. More workouts being done with great recovery=greater results!

For example push presses. They are great and build upper body strength and shoulders. But they also compress your spine. So what if you change that to hand stand pushups. Little to no spinal compression but still a heavy load for the press.

Now dont get me wrong, compression is neccessary. Without it we’d be weak and injury prone. This is just training smarter.

The list goes on and on. Point is easier to recover from so you can train more frequently. Take a look at gymnists. They do the same thing almost everyday and have the bodies to prove it.

Reason 3- Youll be surprised how rough a bodyweight workout can be. I only know a handful of people that can throwdown and good bodyweight workout and complete it.

Now back to the picture above. Here it is again.

Heres a cool workout you can do with the machine you were blessed with and the tools above.

Warmup (dynamic type warmup)

Frankenstein walk 10 each leg

Run in place 20 sec

pushup 10

lunge 10 each leg

jump jack 25

squat 15

Now the fun part-

Decline pushups 3x 15 or 2 sets of as many as possible

Ring pullups 1 set as many as possible

jump squats 25

suspended rows (using the swingset) 2x as many as possible

Pistol squat (using the swingset to hold on to) 3x 10 each leg (turn it into a jump if too easy)

Pike pushup with elevated feet 2x as many as possible

Dips 1 set as many as possible

Suspened lunge (back leg on swing) 2x 15 each leg (turn into jumps if too easy)

Ab rollout with swing 3x 15

Finish with some sprints- 3x 20 yards 1 min rest in between.

Now wasnt that fun? Do you think that workout will get you closer to your goals then the video above? Tired of me asking all these questions that you already know the answer of? Perfect!

I dare ya to test out that workout at any playground you can find. Side note- Try this workout when its not a peak time for kids. Nothings worse than a dozen kids trying to copy what youre doing and then parents thinking your the pod piper trying to whisk theyre kids away into a healthier lifestyle.

If you want a part 2 to that workout let me know Have fun!

Every once in a while I cant sleep because I have hundreds of ideas and random thoughts.  Im not sure if thats ever happened to you but the way I deal with it is writing it down.

A brain dump basically. If you have alot of thoughts at night try writing everything down and not worrying about it till the next day. Well a friend of mine actually got a hold of one of my brain dumps and loved it. He thought itd be great to put so heres some of the last one.

*WARNING- If you dont wanna hear me ramble and rant you can stop here*

Here goes.

You should have a goals and along with goals you should have a plan to get there and a deadline. Whats that quote that sais a goal without a deadline is just a wish.

Ive learned theres no such thing as luck. I hear some of my friends say youre so lucky or that guys so lucky. I dont think luck really has anything to do with it. I got a fortune cookie the other day that made me think of this. It said “Luck favores the prepared”.

On that note I also got another fortune cookie that said this….. (I ate there once on a cheat day, shoulda gone somewhere else)

You should always strive to get better. If planks on the feet are hard, then do them on knees. But eventually you want to get to them on the feet. Each workout strive to get better. Even if its on the feet for only 5 seconds. Thats 5 seconds better than last time. Get outta your comfort zone.

True words….

Fill range of motion is best. Id rather have someone do 2 pushups on the knees all the way down all the way up, than 100 pushups on the feet only going 3 quarters of an inch down. Same thing with squats.

Throw away words like hate and cant. Hate is really negative. Sends out a bad vibe and the world sends that bad vibe back to you. Cant is another word. Saying cant leaves an imprint in your brain that really leaves you not able to. Now if someone asks if you can go to their house this weekend and you already have plans say things like I already have plans or I am not able to instead I cant make it.

Dont be an energy vampire. A person that drains your energy and never has anything positive to say. Always has problems and never is satisfied with anything. If you dont have alot of friends then take a step back and look at your energy and attitude.

Things like this are the reasons I love doing what I do……..

Most people dont eat enough healthy fats. I asked a group of college atheletes why they dont take EFA’s or fish oil. They said because they dont have time or it tastes ugly. Then 5 min later I asked them if they like to party, of course all of them said yes. Then I asked if they like to take shots, of course again they all said yes. I asked what kind and the room was filled with shouting, tequila, vodka etc. Then I said if you can take a straight shot of tequila or vodka then why cant you take 1 tablespoon of macadamia nut oil or fish oil? The room got quiet…..

Which brings me to the next thing. Self awareness is a pain in the ass. Sometimes we dont like to fully see and test ourselves because it sucks knowing what youre weak at or doing things wrong. But its for the better.

Always carry one of these. Its everywhere now…….

Yes he is real and he hides at parking garages at Northstar Mall. I found him.

Thats all for now have a great weekend!

Its here! Ive been waiting for it all week! Its gonna be awesome!

I have a weakness for stuffing. Not so much pies and stuff………oh except for a cake Jens mom makes……….and a cake my mom makes…………..and pecan pie…………………….and pumpkin pie.

So maybe just a few.

Well theres alot of things im thankful for this year. Heres just a few

               1. Im thankful for my health and waking up every morning above ground instead of under.

               2. Im thankful for my family and new family who is always behind me.

               3. Im thankful for my BEAUTIFUL fiance who puts up with me (especially when im hyper) and supports me.

               4. Im thankful for all the great people I got to meet  this year.

              5. Im thankful to be able to do what I love and help people change their lives and do what they wanna do.

               6. Im thankful for my underwear. It sounds weird but since I found these its been heaven. THE BEST!

               7. Im thankful for all the people that have helped me along the way.

               8. Im thankful for great mentors.

               9. Im thankful for whole food store for having fresh healthy stuffer cheaper.

              10. On the other end im thankful for Bj’s restaurant. Awesome flatbread and choices of beer.

              11.  And finally im thankful for you guys. You didnt think I was gonna leave you out huh! Thanks to everyone that reads this blog and is part of one of our programs. This wouldnt be possible without any of you guys. High fives over the computer. (thats gonna be my thank you speech when I win something).

I think the foods ready downstairs so happy thanksgiving everyone!!!!!!

If you dont know, Jen (my fiance) does most of the behind the scenes stuff. So I have a little free time on my hands.

Most of the time I spend it writing new workouts for you guys or working on other projects. But sometimes things like this happen.

I had just finished watching a cheesy infomercial, I wont tell you what it is but ryhmes with Rake Wait.

Im a big fan of protein drinks. They’re convenient, absorb quick, and get the job done. It’s alot easier to drink a protein shake then have an entire meal sometimes, especially if you’re on the go.

But what I found out yesterday made me think about what were really putting into our body.

You see I only trust certain brands and certain types. Alot of supplements out there (protein powders, and ready to drink shakes especially) are just a bunch of crap! There are some that claim to be in your system for 12 hours because of a crazy extended release technology. There are some that claim to build you muscle or burn your fat instantly. I’ve practically heard them all. Most have very little protein at all and are mainly full of fillers ( rice powder and other junk). Or some say they have the purest form of protein but dont tell you how much so you get 5% of the pure stuff and 95% of the crappy protein that leaves your stomach upset.

But what I found out yesterday really freaked me out. Im glad that im picky with my shakes but ive tried some of the ones im about to tell you about and something just wasnt right. They tasted great in the beginning then the aftertaste hits you and it tastes like you just drank rust or lead.

Thats because you practically did. They found tons of contaminants in 3 popular proteins including high levels of arsenic, cadmium, lead, and mercury.  Check out what brands they were, you might even still be drinking them.

“Consumer Reports says these three products are of special concern:

• EAS Myoplex Original Rich Dark Chocolate Shake has an average of 16.9 micrograms of arsenic in three servings — more than the 15 micrograms a day that is the proposed USP limit. It has an average of 5.1 micrograms of cadmium for three servings — above the USP limit of 5 micrograms a day.
• Muscle Milk chocolate powder, at three servings, contained all four of the metals, and three metals were found at a level that was among the highest of all 15 products tested. Cadmium levels were 5.6 micrograms — above the 5-microgram limit. Lead was 13.5 micrograms — above the USP limit of 10 micrograms. The arsenic averaged 12.2 micrograms — near the 15-microgram daily USP limit.
• Muscle Milk vanilla crème had 12.2 micrograms of lead per three servings — above the 10-microgram daily limit. It has 11.2 micrograms of arsenic — close to the 15-microgram daily limit.”

Thats crazy! Considering some people have up to 3-4 shakes a day. Thats more than enough to cause damage. Stick to protein with credited sources.

If you want a good reliable one try 100%whole gains tastes good and safe. Or Amplified wheybolic extreme 60, thats the one im drinking and right now and havent had a problem with it. You can find them at any family owned GNC.

Be safe and stay away from rat poison

Here is a link to an article with the full report about the findings.

http://www.webmd.com/food-recipes/news/20100603/report-protein-drinks-have-unhealthy-metals

Well I just discovered a brand new disease. It’s not brand new, it’s just till now nobody treated it as a disease.

Most people take it too likely and it’s way more common than you think. This disease can wipe out all your hopes and dreams with just a single thought! It can infect your life and everyone around you.

Some scary sh#t huh!

Before I scare you anymore just know there is a cure. But first let me tell you how I uncovered it.

The other day I went to a restaurant with my family to celebrate a bday. When I got off the car I noticed the place was packed and there was 1 handicapped spot right in the front and one regular spot 4 rows behind it. So a suburban pulls into the handicap spot with a handicap sticker and out walk out 3 people clearly overweight but nothing majorly wrong with them. Right behind them was an elderly couple in a car. The woman was blind and the old man was using a walker. The old man lowered the window and asked the group if they can park there because the other parking was hard for them. My jaw dropped when I heard the group reply “its too far” and then walked inside the restaurant! What!!!!!!! Too far!!!!!! I don’t get upset alot, I don’t even let it bother me when someone eats my food from the fridge. But this time it bothered me. I let the older couple take my spot which was on the second row but I couldn’t get that whole scenario out of my head.

Anyways the next day me and a client of mine that is a physician were talking about major diseases and what causes them. Very few were some rare cases but the majority of them could be singled down to one thing. The reason why the scenario played out the day before!

Couch Sloth Syndrome (or LAZYNESS as I like to call it).

lazyness is what kills your goals and dreams.

You wanna be fit for summer? Well there goes lazyness peeking in to stop you.

You wanna grow your business? Guess what lazyness is there in the way.

Everyone feels it from time to time. Wether it’s hitting the snooze button, skipping workouts, or eating out instead of cooking. It all comes down to it. Lazyness is an infection, so you have to treat it like one.

Here’s some antibiotics for it:

• Raise your energy! lazyness likes to come out when you have the least amount of energy. Drink some green tea, go for a run, eat regulary, and change your mindset.
• Sleep! Sleep goes back to energy. If you’re sleeping 3-4 hours a night and have 14 hour days then i’m pretty sure lazyness is gonna try to come in.
• Prune your garden. Stay away from the crabs.
• Plan to fail. Have alarms or reminders to help you stay on track. (If you have an alarm and hit snooze more than 4 times, maybe you should think about working out at another time)
• Have clear goals and put them everywhere.
• Make a vision board. Have you seen the movie The Secret? If not I definately recommend you watch it. It’s a good way to keep you motivated!
• If you don’t like cooking or don’t have time, COOK IN ADVANCE! Pick 1 or 2 days out of the week and cook all your meals for the week.
• Join a group with the same goals that keep you accountable.
• Find your “triggers” and stay away from them. If you get lazy sitting on the couch then sit on another place, or if you’re stuck on watching a tv show instead of working out then record it, or buy the DVD’s.

There’s a million and one ways to get rid of lazyness. It all starts with changing your mindset.

P.S. Im kinda curious, what would’ve you done if you saw the scenario at the restaurant? What were your thoughts on it? Did I get mad for nothing?

lazy way to walk your kids

If I had a cat hed be like this.

Did you but tickets?……..for?……..THE GUN SHOW!!!!!!!!

I wouldnt make fun of it either

Sad but true

Awesome office flyer

my personal favorite