Higher Ground

When you hit rock bottom, the only way from there is up.

It's hard though, burdens are weighing you down.  You're pretty low too.  Here are 3 great ways to get focused and become stronger.

1. Be a Soldier.
Soldiers are well trained and they endure hardship.  They face overwhelming odds.  Most of all they cast all past cares and troubles aside to focus on the mission!

2.  Be an Athlete.
Athletes are motivated and driven.  They play by the rules.  There is no other way to REALLY win.  The fluid and graceful athleticism combined with unwavering determination will get you to the next level.

3.  Be a Farmer.
Farmers sow the seed.  Otherwise they don't reap the rewards.  Put in the hard work.  Remember, there will be mountain tops and valleys.  Droughts and Floods.  Good Harvests and Cold Winters.  Reap the best rewards by eating healthy foods off the land like a farmer would eat his own crops.  The farmer knows that it is just a season.  A farmer lives by this motto.  I may try and fail, but I will never fail to try.

If you want to get to Higher Ground.  You need a Solid Foundation.  The Ground Game focuses on building that foundation to get you ready to reach your challenging fitness goals.

I'm on board to help you climb back out on top of it all.

When you're ready to take action and get results, come to the new facility in Felton, DE to get started.

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

MultiTasking

I bet you are super busy right now.  I sure am.  I just stopped by to visit a friend at his work.

He's the manager and his team team was all gone:
1 on maternity leave
2 out of town for job training
1 on lunch break
1 off for the day

He was left with
1 assistant manager from another branch to help him.

We have been talking about training for a while and he is really pumped about it.  In fact, the whole team (all of which are MIA today) is too!

When you are trying to get so much done and cover other people ... you have to multi task.  Unfortunately time waits for no man.  Attempting to accomplish multiple tasks simultaneously is just a train wreck waiting to happen. 

You will forget something, you will stress out, or your quality will be sub par (when you're normally raising the bar).  Worse yet, you may not meet deadlines.  And it gets so bad when you get bogged down, you just procrastinate, because you need a break.

Multitasking is terrible without focused time management skills and efficient training methods.  Start becoming more organized and systematic with everything that you do.  You'll save time, stress, and energy.

Multitasking would be something like studying for a test, listening to music, playing a game on facebook, and stopping every 5 minutes when your phone beeps at you.  Something tells me the test scores will be lacking.

It is good to be spontaneous, so do not think of yourself locked into a tight knit schedule.  It is not always work, work, work.  It's not important to always be so serious.

I've talked about the concept of Excellence several times. 
Excellence is not doing a single extraordinary feat.
Rather, it is doing simple tasks exceedingly well and consistently often.

Intense focus is extremely important.  Turn off the phone, leave facebook alone, and shut off the TV.  Get your work done.  Relax later.

Work Hard
Play Harder
is a good way it was always put to me.

Now the only way I've seen this multi tasking work is when training.  No, not tweeting between every set.

Full Body Integration works the whole body, boosts your metabolism, and gets you results.  You focus on an intense workout where you really push yourself.  Your heart rate goes up, you're definitely sweating afterwards, and you'll be burning calories long after the workout is done.

These 30-45 minute intense and focused workouts are just perfect for getting results.  That's what you expect out of everything else you put your efforts into.

You expect to your efforts to result in a product.  This could be organized team management, enhanced productivity, quality service.

Same thing with training.  Look better, Feel better, Move better.

And I'm sure that's why you work out.  Maybe you are not getting results or a quality product from your efforts.  You are directly responsible for 90% of your quality of life.  The other 10% is genetics.

So, when you're ready to take charge of what you can change, shoot me a call or an email.

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

What's Your Mountain Dew like?

We all love know about the infamous yellow soda put into a 20 ounce green bottle. 
Not What I'm Referring To Here!  But if you have one, save it ... you'll need it after reading this post.

Think about the early morning dew.  What happens?  It didn't rain last night, not a cloud in the sky, but you walk out first thing in the morning into the grass and your feet get wet.  Why?

Basically it is a natural side effect of condensation building up on the ground when the air temperatures cool over night.  This brings moisture to the grass.  At the end of the day the earth cools down and prepares to hydrate for the next day.

It's pretty awesome in fact, because we should follow the same rule.

Hydration done right;
Starts at Night.

No joke, finish up your day with a refreshing glass of cold water.  Yes, get 8-20 ounces in.

Another thing, water is not to be confused with fluids.  Cut out the sugars and caffeine  at night.  And yes, you will have to train your bladder.  But this flushes your system and prepares you for the upcoming day.

So, where do the mountains come into play?  You want to be at the top of your game right?  You want to get results and be well prepared for the day.  So find yourself in the hole before you even get started.  Don't start your day off dehydrated!

Proper hydration will take you to a new peak in your performance.  You will feel refreshed in the morning.

Did you ever feel like you trained your hardest but didn't even break a sweat?
Doesn't make sense right?

Your body sweats to keep the body cool.  This regulates the body temperature so you can keep going at that high intensity.  That way you can give a peak performance.  You don't want to break a sweat when your already dehydrated.  And your body won't let you push it to the limit.

We are creatures of habit, designed to move

Create better habits, like this one.  And get moving!  Don't forget your water bottle!

If you need help getting started, contact me by email or phone.

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game Owner-President
302-943-3793
Trinity.GroundGame@gmail.com

Pushin' 500

That's some serious weight to be throwing around there.  Be we are talking about something more serious than how much weight you can lift.
This is even more important than your weight or the number on the scale.  Being strong is important and losing weight is important when its put in the proper perspective.
But most importantly you have to focus on two key things.

Functional Movement Training and Nutrition.  These two components go hand in hand with any transformation.

Last week, I had the pleasure of speaking with Mark Johnson, General Manager at Applebees.
Here is a sneak peek behind what makes a place like Applebees Neighborhood Bar & Grill just that great.
We took the time to snack on apple slices.  He also ordered a delicious pasta on the house.  Mark and I discussed his background with Applebees and you could tell that he truly takes pride in his work.

Mark has been with Applebees in Milford, Delaware for 5.5 Years.  Before that, he was the Assistant General Manager for the Travle Plaza.


What are 3 things that are a MUST that a customer expects when dining at Applebees?

• "The customer must leave happy and experience the friendly service only found at Applebees.  The customer will find value in the quality food.  And cleanliness is an absolute must!"

Is there a secret to preparing  some of these delicious meals?

• "The food must be hot or cold as it is expected and ordered.  There must be a consistency to the quality of the fresh ingredients and recepies used."

Shouldn't every experience be the same?

• "Absolutely, that is why we coach consistency."

How important is Consistency and Attention to Detail?

• "It is the basic foundation to building repeat guests and customers.  This is the Key Ingredient to the Recepie of Success."

What healthy meals do you recommend on the Applebee's Menu?

• "The 550 and Weight Watchers Entrees are delicious and healthly sized portions perfect for anybody that is being conscious about eating but still looking for a tasteful experience."

With the finiest staff in Milford, most people can't hope to compare to the dining experience, but what about somebody that wants to prepare their own healthy meals?

• "Anybody can do it on their own, but we do it so well, why would you want to go anywhere else?"

You want to create value for the customer, but portion control has to be important, right?

• "Absolutely, especially for somebody counting calories.  We are very particular about the amount of ingredients used for every dish."

I recommend that clients eat half of the entree and take the other half home.  When should the entree be eaten by?

• "I would recommend finishing the meal in less than 24 hours."

Some ingredients must be prepared ahead of time when we are so busy and on the go.  Could a client prepare their own salads and protein?

• "Absoulutely."

 How long will the ingredients, such as salad mix last for?

• "Approximately 2 days.  Make sure to eat at least one fresh salad, then finish the rest before 36-48 hours."

What about proteins?

• "All of our entrees are cooked to order.  However, you can prepare enough protein to last approximately 48 hours.  Be sure to avoid wasting food."

Now, everybody, remember that food is not for pleasure.  Food is fuel that drives us to reach new fitness levels.  Are you ready to rise to the next level.

Have you built a solid foundation?

If you need to get motivated to eat healthy and start training for results, then be sure to contact me this week for a special at the Strength & Conditioning Facility.

Offer Ends April 20th!

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

A Train Wreck

What can stop a train going 60 miles/hour? 
Not much ... not even a brick wall
What can stop a train that isn't moving?
A single pebble ...
In order to get the train going, something has to happen.
You have to give fuel, start the engines, unlock the brakes ...
Something else ...
The Train has to be driven.
You have to be Driven too.  Do you have the unstoppable drive of a train at full speed?
Or is something so insignificant and minute stopping you in your tracks?
You think about two basic things in a workout.  Strength & Speed.
But you think about them on separate terms.  "I want to build my strength.  I want to increase my speed."
And you think about the machines and weights used to build muscle.  Then you think about the cardio machines for burning calories, getting aerobic training, and increasing your speed.
It is terrible to use momentum with the machines.  You could injure yourself or damage the machine.

Momentum is key to maximizing your results.  Momentum requires stabilization.  That recruites more muscle to stabilize during the exercise.  What is stabilization really for?  It is simple, for balance, control, and injury prevention.

Think back to the first time swinging a kettlebell.  Remember how you felt off balance, like the kettlebell was going to fling your forward.  Or how your whole body felt the workout.  Maybe you had bad form and hurt your back, or just were really stiff the next day.

Kettlebells are amazing for using momentum to strengthen the entire body.

To keep the momentum going, you need to generate forces.  This is your strength and power at work.  The whole body becomes engaged and you burn more calories and boost your metabolism that way.

If you never experienced training with kettlebells before and what to start getting results like never before, then give me a call to find out more.

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

I WILL Not Fail

You're pretty smart.  You've thought about all programs and are probably thinking about this Ground Game.  Or maybe you're curious.
Anyway, you only make the best decisions for yourself.  After all, all decisions have consequences.  Now decisions can be selfish or selfless.  Maybe well thought out or just an impulse.
Hopefully, you make the best decisions.
We are given a choice and the power of reason to make the best choices possible.
Are your choice-making skills living up to your expectations?
You make choices expecting results or positive consequences.
Now, here is a great quote.  Very motivational for me and others in my close circle of friends.
I may try and fail;
But I will never fail to try.
So, let's break this down into two steps.
In order to be successful, you must
1.  Make the proper choice
2.  Take Action
Did you know that with so many choices to make on a daily basis.
What to wear, what to eat, what to watch on TV, what needs to be done at work, what homework do you want to help the kids with first, what back road to take during rush hour traffic.
It causes decision fatigue.  You can not make the proper choices for important things in life.  So, isn't health, fitness, and wellness among the top priorities in your book?
How can you make the proper decisions about reaching for your fitness goals and getting results?  It is not a matter of IQ anymore.
It is more a matter of I Will.
Let the decisions be made for you.  Let us help you maximize your results and stop you from feeling drained and exhausted.
Start feeling fully alive and energetic.
You need to take Action.
But We will do it together.
When you're ready to take action:
Give me a call or shoot me an email!
Train Hard,
Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

Ground Zero

Sometime to build greatness there must first come destruction.
There has to be a break down.
There is no way to fit more time into your day.  There is only 24 hours in a day and your already running on 3 hours sleep and a 5-hour energy drink.
Doesn't that just leave a bad taste in your mouth?  Are you doomed to failure because you keep doing the same things over and over again.  Do you find it hard to break your old habits.
Are you going insane?
Well, if you think one day things will get better living an unhealthy lifestyle, you're wrong.
Start with 3 things.
Rest, Relax, and Focus.
Find time to Rest.  Get your sleep.  The first step to becoming healthy is recovery.  Exhaustion, fatigue, and sleep deprivation is no magic formula for starting a results driven exercise program.
Relax and enjoy friends, family, and down time.  But set aside time to relax.  This helps reduce stress.  By the way, only concern yourself with the things you can control.  I wrote a good article that talks about this subject.
Focus on what is important.  Your goals should be important.  Otherwise you wouldn't have set them.  You do have goals right?
What are they?  More importantly WHERE are they.  Write them down to remind yourself.  Have others hold you accountable.
Take your new found energy (not something processed and synthesized in a factory) and go take action.  Get yourself on track, start rollin', and don't stop.
Stay Driven.
If you want to find out more about how to develop your
Athleticism, Performance, and Drive
All While getting Results with your training
Then Give me a call or shoot me an email
Train Hard,
Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

3 ... 2 ... 1 ... Just Do It

You know that feeling in your stomach.  The one that always sets in when you are about to step outside of your comfort zone?
You feel like taking that next step will pop your safety bubble.
That's not good.  There goes your security.  You are complacent with settling for not knowing the unknown or ever experiencing something different.

You fear change.  That feeling in your gut is called procrastination.  You put the Pro in procrastinate.  You make excuses, such as lack of time, support, facilities, or money.  You fear change.

Excellence is not a single feat of greatness.  Your goals will not be reached over night.  I look back, and things I did 5 years ago are paying off now.  Excellence is about doing things exceedingly well and consistently often.  Trust me, I skipped calculus mid terms 5 years ago ... but the point is what I did what that experience and with the sacrifice I made that week.

Take small steps.  Stay comfortable.  Do not over do it.  Raising the bar or the standards makes the goals set unattainable.  It becomes unrealistic to maintain.

Fitness is not something achieved and forgotten.

Rather:

Fitness Goals are set and attained.
Fitness Levels are maintained.

Enhanced Performance.  This is one of the key components to successful performance.  You need to make progress.  You need to reach new peaks of performance and make personal records.

Be sure to compare your accomplishments to the old you.  Do not compare yourself to somebody else.  Not with weight lost, muscle gained, strength increased, or techniques improved, never.  You are not in control of the other person.  Nor are you accountable for their actions.  Remember when you surpass them, maybe they had a bad day.

Change
Adapt
Progress
Persevere
Transform

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793

I Hit a Wall

Don't you just hate hitting that sticking point?  Something that you cannot overcome.  No matter how hard you try.

Solution:  Stop running into the wall

Run over, under, around, or through any obstacle you may face.  But you just need to know how to handle the situation.

Change your attitude.  You can never change the outside world around you.  So, don't get mad over spilt milk, or politics, or the economy, or that annoying coworker.  This reduces the stress in your life.

Adapt your method of approach.  Insanity is doing the same thing over and over while expecting different results.  So, do something different and see how well that works for you.

Progress through your days.  Do not be stagnant.  Don't feel like you are taking one step forward and two steps back.  Perfect example:  an hour at the gym followed by a quick stop through McDonald's® drive-thru.

Persevere through setbacks and obstacles.  Life is what happens when you make plans.  But, nothing happens when you do not take action.  Stick it out and commit to your goals.  Stay focused and driven.

Transform into an unstoppable machine of filled with drive.  You can overcome any obstacle or challenge set before you.  Don't avoid the problem; rather seek the solution and rise up.

You can only transform if you have a solid foundation.

Start From Scratch, or better yet, Ground Zero.

The Ground Game is now focusing of quick and effective training programs to maximize your results.  But it all starts with the basics and a solid foundation.

Start from the ground and work your way up.  You have to be able to crawl before you can walk and walk before you can run.

If you're ready to run with it, then give me a call or shoot me an email.

Train Hard,

Daniel Beyer
Trinity Strength & Conditioning
Ground Game President-Owner
302-943-3793
Trinity.GroundGame@gmail.com

Drive

Hop in your car and take a ride with me down the yellow brick road.

Then, stop, pause, rewind.  Now hit play.
Repeat.  Repeat.  And Repeat.

I want to talk about Drive.  Not driving in your car, or Google Drive.  But an internal Drive that goes much deeper than technology could ever possibly advance to.

Drive is a consistent and unwavering passion for ceaselessly striving for excellence.  Excellence is a level only attained by doing things often and doing them well.  Something that you do often is called a habit.  Most habits are thought of as bad things. 

I beg to differ, that would be an addiction.  Brushing your teeth in the morning and before bed is a good habit.  Isn't that one of yours?  So do you brush your teeth with excellence?  Do you have a passion for brushing your teeth day and night?  Maybe we don't have to go that extreme, it's just brushing your teeth?

Well, I am that passionate about what I do.  I am driven.  I have an internal Drive kicked into Overdrive actually.  I love helping other people reach for success in life.

When it comes to your health, fitness, and wellness.  You should always be Driven.  I have seen too many people let themselves go.  I think back to how I have always been curious about exercise ever since I could get on the internet by myself.

It only makes sense that I am where I am now.  Looking back, I have been totally driven to strive for success.  I don't work out, let me differentiate and set that apart from what I do.

To Aimlessly Work Out -- that is a terrible idea!  The lack of progression, the risk of over training, the chance of hitting a plateau, the waste of time, and the reality of never reaching your true potential.

To Train with a Purpose -- flip everything around and make it positive.

I train others to maximize the results
I train others to develop an Athletic Foundation
I train others to enhance Functional Performance
I train others to instill an Internal Drive

I train others because that is simply what I love.
I have never found anything so fulfilling than helping somebody better themselves.

When you become physically fit, it does so much.
You will:
Look Better
Feel Better
Move Better

Then you can focus and be Driven in everything you do.
I met a teenager who lost 25 pounds last year as a freshmen at the school.

He is so focused and Driven ever since.  Good grades, enhanced sports performance, increased confidence.

Take care of your body.  And if you're not, it is never too late to get right.  Let me help you become Driven. 

Now, Drive down that yellow brick road again. 
Then stop, pause, rewind.  Now Fast Forward!

Daniel Beyer
Trinity Strength & Conditioning,
Ground Game President-Owner
Lake Forest Strength & Conditioning Coach
302-943-3793

March Mad-Fit-ness

I am very excited about next month.
We are starting off the month with releasing the new facility.

The entire team is growing and expanding.  Everybody is making progress towards their own goals.

Phil Rash is cutting weight and expecting a baby in just a few weeks.  I'm very proud of him for staying focused to make weight and compete in a half-marathon and full marathon this Summer!

You'll be seeing more from him, he is considering getting certified as a trainer and running a Runner's Camp.  Be on the lookout for that.  Follow him on his progress as he gets back into his running.  That's his Ground Game.

Welcoming Shannon to the team.  He'll help launch the Baseball Sports Complex in Long Neck this spring.  Definitely a welcomed addition to the team.

The Spartan Strength & Conditioning Facility will be open for training in just a few short days.

I'm excited for everybody from UPS, the Harrington Raceway & Casino, and the local community that will be joining me at the new facilities.

Big and amazing things are coming to Delaware, all so very soon.

Train Hard

Feeling Lost

Have you ever felt lost and alone?  Was it cold and dark?  Where were you at that point in time?  And most important of all, how did you get there?

Sure, you make a wrong turn.  Great ... stuck in the ghetto ... oh snap.  So you have no GPS, took the wrong exit, and you're lost.  This isn't what I'm talking about.  Flying solo and doing things independently is great, especially for the entrepreneur.  This is not the same as going it alone.

Cold and dark isn't when you have have the A/C on and your night light is off.  It's way scarier than that.  These feelings often happen in life.  At least for me ...

I found out an interesting fact recently:  It takes 13 minutes to recover focus when answering a text message during work hours.

This is so crazy, but it is true!  You have to acknowledge the text, read it, reply, wait for a response, and eventually cut off the conversation.

There would be times during travel, I would glance down at the simple little text message.  "Oh, I can answer this, no problem!  *click click click*

All of the sudden, I look up, and I have arrived.  I have no clue how I got there.  I was where I was supposed to be there.  But I felt like I just teleported my car and myself there.

I lost focus of what was really happening around me.  My entire perception on things was totally warped.  This has happened multiple times.

So wise man told a young prince the same thing.  "You have travelled very far to gain much wisdom.  So, I shall teach you a lesson.  When you master this, you shall be very wise and fit to be a king.  Take this spoon filled with oil.  Walk around this grand and marvelous castle.  Walk into every room and never spill a drop.  Return to me with your spoonful of oil and you shall be very wise."

The boy quickly took off.  He just had to become ready to be a king.  His father needed to rest.  It was his time to take the responsibility. If he didn't do it, nobody else would.  He walked into another room thinking that this whole spoon thing was a little eccentric, but aren't all old people with their wisdom.  Before he realized it, he had zipped through over 20 rooms in the castle.  He made haste and returned quickly to the wise man.

"Welcome, young prince.  I see you have made haste.  Do you have your oil?"

Meanwhile, the prince proudly approached for this wise man to examine.  Suddenly another inquiry, "what colors were the tapestries in the third room?  If you do not know, you must go back and tell me.  They are quite marvelous."

The prince rushed off to the third room.  It wasn't very far away.  He skipped the first two rooms this time.  Inside, there were these red velvet tapestries that flowed from the top of the 10 foot high window.  The intricate designs of gold and jewels just left the prince dazzled.

A few hours later, the prince returned to the wise man.  He described the beauty of the tapestries in far greater detail.  The sight was worth 1000 words. 

"Very well.  You described the tapestries perfectly.  Now, what of your oil?"

Suddenly, it hit him.  The prince spilled the oil back in the third room.

"You see, young prince.  You must observe the world around you in all its beauty.  But you must not forget about your oil."

There is so much potential out there in the world.  Remember this and never forget it.  Don't forget to stay grounded.  I realized that I wasted a lot of time doing things I just hated.  About 1 year ago, I left my full time job.  I've been through some major hardships since then.  I've been through a lot.

Maybe the extra income from my job would have helped pay the bills.  Maybe I could have enjoyed a few extra privileges in life.  Maybe I would have just settled for a paycheck.

I stopped settling for making others rich.  I stopped killing myself.  I committed to bettering myself.  I found out what I am passionate about and I went for it.

I am proud that I accomplished everything that I have done.  I built a team of professionals.  I've grown my business.  I set myself up for success.  I went for it.  This is the beginning.

I sat back and counted the days ... and I realized the months that have passed since I worked my full time job.  2013 is going to be an amazing year.

I realized that I focused on the wrong things.  I settled for a life of paycheck to paycheck.  Eventually, I couldn't take it anymore.

I've learned a lot of unorthodox training methods.  I've never even had a "gym membership."  I didn't let any of that stop me from becoming the trainer that I deserved to be.

You can set yourself up for success by not settling for anything less.
Oppose all the negativity.
Life will only get better.  I tell clients this little catchy saying about getting in shape.  It actually applies to a lot in life.  So let me share it with you.

Change
Do something different.  If you're not happy with where you are at or what you are doing, then just change it.  Go after what you are passionate about.

Adapt
This will take some getting used to.  Over time you will become more comfortable doing what you love.  It will feel strange, you know, not working.  But, you should have saved money to help you with your career transition.  If not, the bills will get paid when you're making the money you're actually worth.

Progress
Don't settle for just getting your feet wet.  It will be very refreshing.  You have been dreaming about living this life.  So, make some adjustments and embrace the new life.

Persevere
Never give up, never go back, and never settle for anything less than what you are worth.  Don't back down.  There will be setbacks.  Keep going, have a road map for success.  That means you need to know where you're headed.  That means you need to keep looking at your current position, keep on track, and navigate through it no matter how hard it gets.

Transform
You have arrived.  My goal for my clients, friends, family, partners, and myself is that we all attain our personal goals.  I want us all to not only achieve goals.  You need to maintain them.  Embrace the new life that you have earned.

Remember, I talk about fitness and using these philosophies, but its the same with bettering yourself.

There is a huge world out there.  Experience it.  Don't get caught up in the here and now.  The present is now, the future brings change.  We cannot control our futures.  Why live a life of fear and settling.  Our problems are like the drop of oil.  We cannot ignore them.  However, we can't miss the golden laced tapestries of velvet because of a small drop of oil!

I'm not a millionaire and I'm not pitching how to make lots of money.

But I can tell you that you will NOT do it if you settle for something less.

Never settle for a mediocre life.

Life is too short.  Embrace it.

A Change of Heart

I did 100 pull ups yesterday for my workout.  I switched up the grips each and every set.  High Volume, Fast and Explosive, alternated grip, false grip. You name it.

I have a calling to pull ups and structural lifts like squats and dead lifts.  I just love them.  Wouldn't you know that way back in 2005, somebody suckered me big time with this very thing.

The United States Marine Corps set up a pull up stand outside of the cafeteria that fateful day.  Normally, I'd be playing hacky sack or foot bag with the seniors.  Not today.  I gave them my name and number.  Then I knocked out a set of 20 pull ups.  I rested, and knocked out another set.<

Then, they took me aside.  Good job, how would you like to be a part of the USMC? Oh wow, really?

You get a career, free schooling, benefits, training, travel, money, housing.  You name it, it is yours.

I was really tempted by it all.  I actually agreed and signed up.  My parents realized that it was my decision to make at 17 years old.  Later on that year, I went through a lot of PT drills.  I took tests and passed with flying colors.  I scored a 97 on the ASVAB.

It was sinking in that I loved working out, but I wasn't ready to die or give my life away to the government.  I do not discredit anybody that has.  My father-in-law and father did.  Same thing for my grandfather.

I just wanted something better, or different rather.  So I searched.  I remember being told that I wouldn't do this, or that, and my life would suck without joining the Marines.

I wanted to prove them wrong.  I graduated and found a job just before my senior prom.  Pretty soon, I had a second job and was starting my first semester in college.  After about 12 weeks, I was burnt out!

So, I made some adjustments in my life.  Slept more (maybe during class), worked less.  In the end, I was just trying to prove somebody else wrong.  I never believed in myself or found my own calling.  I was stuck trying to find myself.

In less than two years, I had everything that the recruiter told me I couldn't have.  I did everything that I wanted.  I was responsible, I was a hard worker, and I was meant to do something great.

I could never figure out how to really enjoy life.  I never had the time.  I found a lot of things to do to train and get in shape.  Everything I loved had something to do with me being in control of my own body.  From diving to Parkour.  Or jiu jitsu to kettlebell training.  Speedcubing to card magic.

Well, how was I going to do the things I loved doing?  How could I follow my passions and support that lifestyle?  I ran out of money real quick once or twice before.

Finally it hit me that I was doing a lot of amazing things that could help impact the lives of others.  I noticed a pattern, how things were so closely related and intertwined.  I've been studying it for years now.  Now, I've developed a system for making fitness programs for people of all fitness levels.

Meanwhile, I need to stay in shape and walk the walk.  So, I continue doing all the things I love and lead by example.

I love it.  I want to help you change your life just like I changed mine.

www.TrinityGroundGame.com

Train Hard!

Please Don't Stop the Music

Did you know that I spent the first 16 years of my life in silence?  I never developed my own taste for music.  That is just crazy.  I never knew what was out there.  I listened to the radio on car rides or to somebody else's playlist, never my own.  I discovered music and really started to love it in my senior year in high school.  I had a teacher that thought outside the box.

He wanted everybody to come together, from all different backgrounds, upbringings, and lots in life.  He wanted us to share out music and explain why it expressed us.

This was a weekly project, he actually graded us on it.  It was something unique that I really looked forward to.

Then, I started listening to playlists, buying cds, jammin' to the radio, bought a few mp3 players, and downloaded everything to my phone.

I had a nightmare once, I overslept and  was late for work.  The ringtone on my phone roared "And you will ... DIE!!"  I jumped out of bed, bounced off the ceiling, threw some clothes on and ran out to my mustang.

I spent the first two years jammin' to the tunes.  I just listened to the music to pass the time, to study, play video games, speedcube, and to get through the busy times at work.  I never could sing very well though.

I found out that I loved to dance.  I was just shy.  I really think I am good enough that I could shine if I didn't have stage fright.  I guess it is all about getting outside of your comfort zones.

Bboying has been very inspirational to my outlook on training.  It takes everything mainstream about fitness and shows something else different and amazing.

Music has been so motivating for me over the past few years.  Now, I am connecting with local artists.  I just had dinner with the Free Range Money Boys.  The lyrics are just phenomenal and so deep.  His words have meaning on another level than anything else I've seen before.

Be sure to check out the show at Circles Bar and Grill in Milford, DE.  The show is January 30th.  Sell out event, no doubt.

Unfortunately, tickets are being sold, cash only.  I had the solution.  Next month, I will be helping them build their website.  From there, they can sell tickets, post a schedule of events, promote videos, and display their merchandise.

Look for the website coming soon.  Also, guys, they are going to start releasing songs for me to exclusively use for videos of training and parkour.  Stay tuned.

Later!

Fitness For Everyone

This is a slogan for a company that I once heard about.  I had a dream about this company, and it was actually a nightmare.  It was called a job.

I was a personal trainer with a clipboard, yellow stop watch, blue shirt (made from terrible fabric), and a name tag.  I thought it was the greatest job ever.

I remember the protocol and the sales pitch.  Fitness for Everyone.  It was a one size fits all mindset.  I was forced to solicit members for huge contracts.  I had to show them the same machines, the same workouts, and no matter what, I was the solution.  I was forced to convince everybody that they needed me.

Unfortunately, this is not the case.  I know I can help a lot of people.  Some cases are easier than others.  Providing a killer workout for a group of teenage lacrosse players was always fun.  Then, I have also worked with a woman with Rheumatoid arthritis.  I have worked with another woman working towards improving her cardiovascular capacity.  She had extreme cases of exercise induced asthma.

I've worked with a doctor who was trying to lose the baby fat after she gave birth to her son.  I even worked with a retired IRS tax auditor on his posture.

I work with several male clients over 200 pounds trying to slim down to 200 even.  They're pretty big boys and they give it all they've got every week.  I am proud to have helped a lot of people.

I am developing an new presentation in an e-book format.  Inside there is a lot of valuable content.  It talks about different training tips and principles that you can start using in your workouts.

Once you read this, I hope you rise to a new level of understanding.  I want you to realize that you are no longer working out aimlessly.  Rather, you are training with a purpose.

Look forward to this new E-book for you to register for and download.  Train hard!  May your New Year be filled with success.

I look forward to hearing your comments on this new spin of fitness.

Back in Tennessee

Well, I have been there a few times.  Once just passin' through.  Another time chasing the love of my life before she disappeared forever.  Most recently to send a helping hand out to a fellow trainer.

The last time wasn't really in person.  It was real though.  I met a guy online.  I knew that he was a personal trainer.  It was on his profile.  So, one trainer to another, I asked him how his training business was going.

He sadly replied, "terrible.  I am about to find a second job."  That is rather unfortunate.  Why would you stop helping other people better their lives?

I don't make enough money.  Nobody commits.  The economy is dead.  This, that, and the next excuse.  I felt a deep connection with him.  For you see, it wasn't always this easy for me either.

I think we have all financially struggled at one point in time or another.  We have all gone through a lot of road blocks, challenges, obstacles, and so forth.

I spent hours online with him coaching him on things that he could do to improve his business.  He felt that he could be financially successful.  He knew that he could grow his business.  He saw the opportunity to bring back old clients.  He was ready to meet new ones.  He could not wait to get back on track with where he belonged, doing what he was called to do.

I used to try to help everybody.  I tried to be this nice guy that would go the extra mile and give you the coat off my back.  Take the socks and shoes too.  I have decided to only help those that want to help themselves.

I used to do my brother's homework for him.  I couldn't stand teaching him how to do it himself.  It was easier just to zip through the math problems myself or tell him the answers.

So, he would ace the homework and fail the tests.  Epic Fail.

Now with the lucrative business that I run, I cannot manage everything that everybody does 24/7.  I am here to empower you to stop making the same mistakes that you used to make.  I want you to learn from my experiences.

I do not know it all.  However, I know enough with my formal education, real world training, and sports involvement to help most people.  I make mistakes and I want you to know that I am delivering the best results and experience that I can.

However, I am not the solution, only part of it.  A few hours each week with me is not enough to make a difference.  There are so many other things that you need to do.  You need to take massive action.  Change habits that were once holding you back.  This could be your form with exercises.  Maybe it is your eating habits.

We will figure out what works best for you.  Once we figure it out, you need to follow through with your part.  I gave that trainer a lot of great advice.  He followed through.  It is not easy or comfortable.  Nothing worth having is ever going to be easy.

I wish you all the best of luck.  Follow through with your goals this New Year.  Train Hard.

Help I Can't Walk

Holy Smokes!  Chris and I sure did train hard today.  I can't wait to show these moves to my guys in Jiu Jitsu Blitz!  I don't know if I will be able to walk tomorrow.
I think we all want to show somebody the new moves we've learned.  Let's step back to this story when I brougt one guy into the Jiu Jitsu Blitz program.  Basically, you are cross training jiu jitsu and kettlebells.  Killer cardio.
I talked about the applications of the hip strength with jiu jitsu and kettlebells.  He talked about other applications.  I can't wait to show my girlfriend these new moves.
He came back a few weeks later.  He said, "I showed my girlfriend the moves you had taught me.  She can't walk straight now."  Now take that for what it is.  I found the joke a little humorous.  So I patted him on the shoulder and said, "I don't find this to be humerus."
Ugh ... epic fail on the witty anatomy pun!  Fail!
Whatever.  Jiu jitsu is not laughing matter. I am all about smooth and fluid.  Fast and explosive.  I hate it when people become injured during training.  That stops you from training.  A lot of mat bullies hurt others while training jiu jitsu.  A lot of bad trainers hurt clients using kettlebells.  It really ticks me off.
And to end my rant, there is a purpose behind all of this.
First off, the KFIT methods are geared towards safe and effective kettlebell use.  I have never hurt a client training them with a kettlebell.  I do not ever want to and nor do I ever plan to.  The methods I use are simply the best.  I can design a training program for anybody with kettlebells.
Next, I have never been hurt or injured by a quality training partner in jiu jitsu.  But I have been hurt before.  I have a scar under my right eye from when I was kicked in the face by a white belt.  He was getting dominated and flailed his legs around.  He kicked me in the face!  I started gushing blood.  I was furious.  It didn't hurt, but I had to stop because I was bleeding non-stop.
I went to the hospital for 3 stitches.  The eye healed up pretty well and I was back on the mats in 2 weeks.  Oh and that's nothing.
I was 135 pounds and rolling with a new guy.  He was 270 pounds.  He was a mat bully.  I had no business rolling with him.  It really sucks that I had to learn the hard way.  I figured that he would take into consideration the differences in size ... Nope.
I was hurt that day.  I mean BAD.  I was hurt so bad that I did not think I would ever walk again.  He had gotten past my guard.  I have no clue how I ever wrapped my legs around him.  I had play my open guard game.  He came into side control.  Then he wanted to mount me.  What are you doing on top of me.  Hello, training partners.  Stop being a bully.
I remember it so clearly.  He was on my right side.  I feel him try to transition.  I pull my knee up to block him.  He sumo splashed on top of me.  My leg and knee were trapped underneath him.  He crushed me, but I wasn't smashed flat like a pancake.
He rolled me to my back.  My knee was tucked in.  So, the femur was pointing toward the ceiling.  A guy twice my size dropped all of his weight onto my right knee.  There was no place for my leg to go.  The femur actually plunged inside of my hip/pelvis.  I heard a loud pop.
I was just seriously injured!  I was out of commission.  I couldn't walk.  I had another guy help me to my car.  I took so much pain meds when I got home, I was lucky I didn't O.D.
I went to doctors several months later, I could still barely walk.  I cried because it hurt so bad and my life had just been ruined.  I went on disability or limited duty at work.  I was literally only handling packages under five pounds.
Funny story, I had to walk a huge flight of steps to get up to that work station.  Hello, injured here.   The doctor told me that I had a labral tear.  That's the cartilage around the hip socket.  I was experiencing bone on bone action with each step and leg movement I made.
There goes jiu jitsu out the window.    I wouldn't stop though.  I pushed through it.  I couldn't stand being off the mats.  I would come to just sit and watch.  I put myself through rehabilitation.  I continued to work on strengthening my hips and working through the pain.
I came back on the mats.  I remember telling people, oh don't do that ... I'm injured.  They would ridicule me, "get off the mats then."  I didn't care.  I stayed true to where I belonged.  I never gave up and worked through the pain.
I was then promoted to blue belt.  It was a huge accomplishment for me.  Everybody knew that I had earned it too.  There was no stopping now.  I was getting back into the swing of things.
Now, I wanted to compete.  How can I do that?  I shouldn't even be able to walk according to the doctors.  How can I compete?
I had to get stronger.  I turned to Crossfit conditioning.  Mike Estrada and I never stopped.  We were faithful and the only ones who did conditioning for jiu jitsu.  Everybody else just wanted to learn technique and roll.
We were serious.  We were flipping tractor tires, throwing car tires, pushing the car itself, swinging hammers, lifting heavy weight, running, sprinting, rolling, never stopping.
I had transformed into a monster and put 10 pounds on.  I was still small, but I was lean and strong.  I loved fitness.  It totally changed my life.  I started working with kettlebell too.
You know I think all dedicated athletes will train hard and be passionate about their sport and conditioning bodies for it.  How many of them have to be told they will not be able to walk and need surgery?
I found my success.  I climbed over a mountain of obstacles.  I never gave up.
I found the three keys to success.  I run my business based on these three critical details too.
Athleticism.  I learned the techniques of jiu jitsu.
Performance.  I conditioned my body with a variety of methods.
Drive.  I never gave up, no matter the pain, injury, or obstacle.
What is your excuse for not reaching your fitness goals.  I have never found a good one.  Maybe I am just stubborn.  I am thankful for that though.
I am here to help anybody and everybody reach their own fitness success or strength & conditioning goals.

Six Feet Under

Way back in 2008, I fell in love.  I fell head over heels too.  I did everything for her.  I did my best to impress her.  I did my best to find common ground.  If it wasn't there, I broke new ground.
She was very tall.  She wasn't a giant, just taller than normal.  We were about the same height.  Both six feet or under.  Let's say 5'10" each.  I thought she was beautiful.  We both had mustangs, I even went out and test drove a 2000 Cobra and almost bought it.  I made sure the test drive included dinner and a movie for two with her!
It was pretty intense.  I made sure to impress her with my jiu jitsu lessons I learned.  I had just started training back then.  Little did I know that it would be what it is today.  In fact, this story builds all the way up to present day, right now.  In fact, built up to January 5th, 2013.
It is such a small world.  Would I ever have known that my life was about to fall apart again and set me up for success.  When your world comes crashing down on top of you.  Stop going forward.  Step back, re-evaluate, change your course, and move on.
When life knocks you down ...
Do a Burpee.
I had so many plans.  I wanted to do this ... and that.  I was stuck in the middle of a hurricane.  Leave it to me to go to Florida during a hurricane.  Talk about having your rainy days.
So, I drove all the way down to Florida.  I missed this girl, I missed her bad.  I barely even knew her, but I wanted to be with her.  I was talking to her every night.  She was a night owl, that's for sure.  Everything was perfect ... until Problem number 1.  She is going into the Air Force.
Talk about separation anxiety.
I tried to totally change my life.  I was tired of killing myself.  I couldn't burn the candle at both ends of the stick.  I was burnt out!  I wanted a girlfriend, I wanted a better job schedule.  I wanted to train jiu jitsu.
I had to change things when I got back from Delaware.  I just didn't know how.  How would I have the time to train and have a girlfriend?
My girlfriend got me to dance for the very first time.  We were talking and she said she loved to breakdance.  I said, "oh, I do that too!"  I googled breakdancing that night and started learning to bust a move.  She taught me how to really dance.  Her favorite song was Apple bottom Jeans by Flo Rida.  There is a little bit of irony to his name.  I mean he is from Florida after all ... This was one of the changes in my life.
I learned about bboying.  That's what "breakdancing" is really all about.  I love it and I kept it a part of my life.
I came back ... and ironically on Labor Day ... the place I had been slaving away at and laboring 40 hours per week ... went out of business.  It was pretty obvious the last night of operation, the shelves were un-stocked and barren.
When dinner started that night, there was not a steak in the building.  Why was this so peculiar?  This was a steak house!!
Haha ... well my life had just been freed up a lot!  My evenings were replaced with jiu jitsu.  My late nights were replaced with quality time with my new girlfriend.  My afternoons became the time to sleep.  Zzz ... what?  Wake up ... This isn't a dream come true, this is a nightmare!
Soon, she left for basic training.  I was all alone.  I re-enrolled in college that semester.  I wanted to be an engineer.  I build stuff and make money right?  I think electrical engineering was the best bet for me.
So, I was working a part time job at UPS and going to school full time and training in jiu jitsu.  This was probably the best part of my life.  Unfortunately, in spite of losing my job, according the FAFSA, I made too much money to qualify for financial aid.
Back to the drawing board.  I went into debt that semester.  Now, I have to get out of debt.  I got another job at the Milford Applebees.  I hated this job.  I swore up and down that I would never work in a restaurant again.
I kept training jiu jitsu though.  My girlfriend and I had separated.  Her deployment to Okinawa put a damper on our relationship.  I felt like I had failed, you know.  I was back six fee under, not in school, no girlfriend.  My life totally sucked.
Let's fast forward to the present.
Brazilian Jiu jitsu the biggest part of my life since 2008.  I couldn't even afford to train.  My instructor said, just come.  Just train, don't even pay me.  Just train.  He really impacted my life.  I faced a lot of financial hardship, scary situations, and pretty stressful life changing events.
No matter what happened, I kept at it.  I didn't deserve to.  This one guy saw potential in me, and he supported me.  Before I knew it, I had earned my keep.
Over 4 years later, Chris and I have become amazing friends.  We went our separate ways a few years ago.  We always stayed in touch, but rarely see one another.
We were catching up, I was telling him about my fitness business and how successful it had become.  Then today, he text me.  Asking me to come train him in his final preparations for a jiu jitsu tournament new month.
I am hugely honored to be at that level.  A level where one of my mentors asked me to be his training partner.  I am actually on my way to his jiu jitsu school.  We are about to train.  I know that we are both going to push one another to the next level.
I foresee a gold medal in his future.  Who would have thought that in helping me, he would later on help himself.  We are all connected.  Everybody impacts the lives of others.  I love it.
Train Hard!  I know we sure will be today.

Optimus Transformers

I want to take a moment to be honest.  I was not always in this good of shape.  I was always physically active.  But I am a totally different person that I was 5 years ago.  A lot of choices made an impact in my life. 

I want to thank everybody that made an impact in my life.  I took the last few days to thank everybody.

Do you know what they did?  They helped me make the best decisions in my life.  They were role models.  They went above and beyond the call of duty when there was nothing in it for them.

I spent all of my high school years and 2 years after that working on perfecting a method.  I developed this system.  Trust me, it wasn't any training system that I use now.  It was the best system.  I traveled up and down the east coast.  I even went to Europe to perfect this system.  I had a partner in the R&D department.  He tested out all of my ideas.  He was my lab rat so to speak.

I created a World Champion out of a World Champion.  I took the best and made him better.  I transformed everything he thought about training and competition and TURNED IT AROUND.

We developed a system for nothing like you have ever seen before.  We developed a system to solve the Rubik's cube Blindfolded.
Haha, no joke.  I'm pretty slow and I can still solve the cube in 20 seconds or so.

Now why did I turn to fitness?  Imagine being a body builder and you literally got disgraced by your competitor.  What about going into the ring for a boxing match and just getting embarrassed.  Did you ever just totally bomb the most important play in a game?

It happened to me.  I used to compete in speedcubing and blindfolded cubing.  Yes, it is competitive.  Yes it is a sport of speed, dexterity, and hand-eye coordination.  Just like Golf is a sport.  Maybe not very physically demanding, but it is still a sport.

I would not call golfers or speedcubers athletes, but they do practice sports.  So anyway, I made Chris Hardwick into a world champion.  He kept breaking his own world records.  Meanwhile, I was catching up to him

We were actually really close friends.  We were in healthy competition with each other.  We were training partners and competitors.  As I shaved off minutes off my times, he shaved off seconds.  Then something ended my speedcubing career.  Well, a few things.

I lost my job that funded my trips to Florida, New York, Georgia, North Carolina, D.C. and Europe.  Oh well, on a budget.  Something else happened first.  I was just outright embarrassed and blown away by a competitor.

Matyas Kuti ... 16 years old started breaking the records set by Chris.  He broke 10+ World Records.  What was that??  He just totally crushed me at the 2007 World Championships.  He had a big huge grin on his face too as he claimed all of his medals and cash prizes.

I also made a big mistake in my one solve.  I will never forget the mistake.  It was a valuable lesson learned.  I flew all the way to Europe to win the gold medal and a couple hundred Euro too.  Just to botch my attempts and get beat by a teenager?

You know what?  I was depressed.  I actually got lost in Europe 2 or 3 times.  All of my friends were about to call Stateside and notify them of a missing person.  I got lost on the Tram headed back for my flight back to the U.S. too.  Europe was Crazy.  It totally impacted my life.

So, I failed, right?  Boo hoo.  Oh woe is me.  Such a cruel, cold world.  Wouldn't you be pissed off if your competitor was banned for steroids after he embarrassed you in front of hundreds and thousands of people?  I bet you would be.  This scrawny Hungarian may not have been using steroids, but he cheated.  12 months later, they confirmed it.  He cheated.  What the hell?!  He cheated.  I busted my butt, trained hard, studied, practiced, and he cheated?  Really?

So anyway that's just half of the story.  I used to be so obsessed with speedcubing, I made little time for real exercise and fitness.  I was a scrawny individual.  I was active and athletic, but puny and weak.  Meanwhile, back in Europe, Chris and I were touring Europe.

We went spelunking, we climbed to the top of castles, we sat up on mountains, and we even sat on a hill and watched the bridges light up across the Danube river.  Ironically enough ... guess what the name of the Hill was?  Matyas Hill.  Haha.  Irony of Ironies!

We left that hill ... and that's nothing yet.  We were crossing this ancient bridge.  It was so cool, there were gargoyles on the 4 corners of the bridge.  It was solid stone.  There was an underpass and two lane traffic headed both directions down below.  What did we see on the top of this pedestrian bridge?

Holy Crap, that guy is doing a handstand on the edge of the bridge!

No, he isn't standing ... he is walking along side of the bridge
... on his freakin' hands.

Chris said, "oh I've heard of that before.  It is called Parkour ...
That made the biggest and probably the hugest impact in my life.

Welcome to the Ground Game.