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