Motivation

Build a Body That Matters

In the early 1900’s, everyone was trying to fly.

Some, like Samuel Pierpont Langley, had a stellar education and a host of funding.

Others, like the Wright brothers, had neither.

Yet, as we know, the Wright brothers took flight first.

Some say they bested Langley because they wanted to positively impact on the world. Langley, by contrast, wanted the money and fame.

You can fly like the Wright brothers.

Or you can fry like Langley.

It’s your choice.

WHY YOU’RE BORN TO FAIL

What separates success and failure? Is it a training program? A fancy exercise? A new method?

No.

It’s none of that.

Because none of that matters unless your heart is in the right place.

Most of us come from the Wright brother background. We don’t have Olympic trainers. We don’t get daily massages. We don’t have razzly dazzly equipment. We don’t have insane genetic make-up. We don’t even get paid to train.

Yet few people adopt the Wright mindset, which is why few people take flight. They are motivated by the wrong things.

They don’t ask themselves “why.”

They see crashing and failure as an ending, not a beginning.

They’re afraid to experiment.

They’re not willing to put in that “extra.”

They won’t sacrifice blood, sweat, and tears.

They don’t make it life.

They don’t have a purpose.

They’re not doing something that matters.

The Wright brother’s journey became the essence of their being. Success starts with wanting a body that matters.

One that makes a difference in your life.

One that lets you wander the world your way.

One that enables the potential to perform any task.

One that doesn’t handcuff you mentally, physically, or emotionally.

One that lets you wake up in the morning and love not only who you are, but also what you’re capable of doing.

One that makes you come alive.

IS IT YOUR JOB? OR YOUR PASSION?

Building a body that matters means making life your sport. Flying wasn’t the Wright brother’s job. It was their life. Their passion. Their essence.

When people are out to “burn calories,” they’re going to a job. Not a passion.

Calorie mongers exist in every junction of every gym.

They’re the ones that run on the treadmill for 45 minutes because the CDC told them to.

They’re the ones that don’t lift “heavy” weights because they heard something from Uncle Earl about “heavy” things being dangerous.

They’re the ones trying to tone with the two pound pink chrome dumbbells.

They’re the ones that rave about new fancy machines.

They’re the ones that have a new program every week.

They’re the ones that fall in love with the results, not the process.

YOU MUST AWAKEN YOUR ATHLETE

Passionate people are athletes. Don’t get confused. You don’t have to actually be an athlete in any sport other than life. You just have to have that mentality because that’s when you actually learn. It’s when “exercising” becomes “training” and taxes you physically and mentally. Everything becomes a lesson to be learned from.

It takes more than a motivation for “burning calories” to build a body that matters, because you have to be willing to fail, adapt, and try different things all in the name of growth. It’s way more than physical stress, and it’s hardly “easy.”

Ah, “easy.”

It’s not supposed to be easy. It’s not going to be easy. But it will definitely be worth it. And that’s why it feels so good.

Anyone can burn a calorie. But ripping five hundred pounds from the floor? Riding a ten foot wave? Chucking a backflip? Or doing any physical challenge for that matter—it’s all years of sweat, injuries, dedication and some days of “this kind of sucks.”

What separates the people that “get it” from the people that “want it?”

The mindset.

The Wright will.

These people want to love who they are.

They want to be able to do anything in life.

They want to change the way they live.

They want to come alive.

They want to build a body that matters.

WHY BUILD A BODY THAT MATTERS?

Building a body that matters is important because it’s the one thing in life you’re stuck with. Your car can get stolen. You can lose your job. Your girlfriend can leave you. Your friends can come and go. But even if you’re kidnapped and dropped naked from a helicopter in the Amazon, you still have your body and all of the lessons training has taught you. It serves you for life by looking good, moving good, feeling good, and performing good.

The beauty of building a body that matters is that it expands your mind’s walls of possibility, helping you do things that represent who you are and growing you into the person you want to be. It’s a doorway to physical and personal expression. It builds wings and allows you to take flight, setting sail a new frame of mind open to experience life events and physically express yourself in a way never imagined.

The goal is to wake up, love who you are, love what you look like, love what you feel like, love what you can do, do what you want to do, and change the way you live your life.

For some this is having enough confidence to talk to girls. For others, it’s having the mental cojones ski down a mountain. For me, it was tricking and backflipping. But it can be anything—dancing, tennis, climbing, free running, parkour, snowboarding, whatever. It can be the act of training itself. Building a body that matters is building a set of wings that allows you to set sail.

And the only way to do this is to see yourself as an athlete. The pursuit of a body that matters is a sport itself. Life is our sport.

A body that matters can look good, sure. But it’s not solely to be gawked at. Training is more than physical stimulation. It’s also fosters mental growth. It taps into physiology, psychology, intellect, emotion, and spirit.

In order for this to happen, you have to train with the mindset that an athlete takes when training for a sport. You have to be motivated with the same focus and willpower. Most miss this.

The mental struggle that blooms from building a body that matters is a continual press of physical tipping points—something that infuses into your soul and seeps into the deep fibers of your being. It’s all a fight against resistance, which builds character.

It serves subtleties to be learned by regularly engaging in physical and mental toils of that which oppose you—when gravity staples barbells to floors, when alarms crank at 4:00AM, and when “…but I’m too tired…” swims in between your ears.

Learning from the lessons grows more than the body. It gives birth to confidence and, eventually, solidifies a unique personal philosophy. You just don’t get this same emotional return when you’re out to “burn calories.”

Sorry, calorie mongers. But you’re losing.

THE ONE THING YOU NEED TO KNOW

When I look around, I see a lot of people that get it. And a lot of people that don’t.

But it’s not a program that splits the river. It’s not an exercise. Or a piece of equipment.

It’s the mind.

When I see Jon Call talking about training thee times every day, I know where his heart is.

When I see JC Deen, Roger Lawson, Neghar Fonooni, Jordan Syatt, Bret Contreras, Krista Scott-Dixon, Al Kavadlo, Nate Green, Paul Valiulis, and Nia Shanks, I don’t see professional athletes. I see regular people that pour emotion into their training — people that look at life as sport.

When I see Steve Kamb getting it done as he travels around the world, I know it’s about more than calories. Or when I see the Gold Medal Body Crew doing skills that take years to master, I know there’s more there than an arbitrary unit of energy.

And then there’s Mike Guadango — a former athlete that deals with more injuries than you ever will that still presses on because it’s what makes him tick.

It becomes a part of who you are.

It’s about the journey. The challenges.

Oh, it sounds serious, sure. But, trust me, in the end, we’re all just having fun, learning, and “playing.” And that’s when everything starts to unfold.

We’re not special. We simply have the Wright will. Our heart is in the right place.

Is yours?

When it is, it only takes time. So give it time. Don’t stop trying to fly just because someone else is in the air. You have to want to do it for yourself. Not for fame. Not for glory. Not for any opinion other than your own.

YOU HAVE TO ANSWER THESE QUESTION

So ask yourself:

How is training going to change my life?

Once I build wings and take flight, what am I going to do?

Where will I land?

What’s it going to do for me as a person?

Am I in this for life?

Does the very act of pursing a body that matters make me come alive?

And what is this journey doing for me:

Physiologically?

Psychologically?

Intellectually?

Emotionally?

Spiritually?

Because if it isn’t hitting on those domains, you’re probably not going to make it.

So absolutely answer these before you worry about:

Programs.

Reps.

Sets.

Rest periods.

Exercises.

Methods.

Supplements.

Diets.

Equipment.

And to you, calorie monger, I say this: you’re going to fail. As much as I want to help you, I can’t. You don’t belong here.

The good news is that with all of the fancy gidgets, gadgets, fads and fandangos, there’s a home for you somewhere. It’s probably has eight week escapades, six week solutions, and plausible promises.

But that somewhere isn’t here.

Because this place is for people that want to find meaning.

This place is for people that want to take flight.

This place is for people that are in it for life.

This place is for people that want a body that matters.

How I Ruined My Chances of Contributing to Men’s Health, or Stop Thinking and Ship Something Valuable

Shortly after writing this blog post, I began crafting an eloquent pitch to send to Bill Phillips, an editor at Men’s Health.

Normally, I write in Word, Google Docs, or Evernote. But I had Mr. Phillips’s e-mail address saved in Gmail, so I opted to write it there.

Being a shitty first draft, as Anne Lamott calls it, I included a cliché. It sat inside parentheses—my cue to swap it out for something better during revisions. Good writers hate clichés and I wasn’t going to use one in my first e-mail to Men’s Health.

After finishing the tentative outline, my fingers freaked out and I accidently sent the e-mail.

Without checking for spelling or grammar.

Without formatting the e-mail.

Without fixing the cliché in parentheses.

Without thanking him for his time.

But I hold my head high. Even though I sent a sub-par pitch, the fact remains that it’s sent. And that’s the most important part.

THE HERO

I would be astonished, downright flabbergasted, if you haven’t heard of Nate Green. Because of both the path I walk and my dream destination, I attract a similar crowd. His story is inspiring, no doubt. And you, probably like me, have intentions of tip-toeing in his footprints.

Entrepreneurial freedom. Living the life of your dreams. And generally kicking ass in the process.

Nate calls it becoming your own hero. Hot damn.

Become your own hero.

Now that’s catchy stuff.

You probably look up to Nate and see possibility, just like I do. Let’s not sugar coat it: you want his life. Those footprints he made? You intend on following them.

Well, I have some shitty news for you.

You can’t.

There’s a reason why it’s called becoming your own hero.

Nate didn’t have a path. He made his own. And as soon as a path does emerge, it’s useless.

Don’t follow it.

Nate proved that the ability to navigate the terrain was possible. That’s it. Now it’s time for you to do the same, only with your own trail.

THE JOURNEY

In Nate’s terms, I’m becoming my own hero. I have a long ways to go, as I’ve settled into a middle tier of success. Don’t get me wrong, I live for and love what I do. And that’s enough to keep me going.

But I’m stagnant.

As of this moment, my life is the most efficient and optimized for success as it ever has been. Each day is planned to maximize learning and productivity. And boy do I do a lot of learning.

But today, I think I finally understand.

I’m learning too much.

You can look around my room and find dozens of entrepreneurial books. You can shadow my life and tag along with the websites and podcasts I follow. (I will blog about these more often in the coming weeks.) Every day, however, I’m drifting further away from where I need to be.

Every day I’m coming closer to a pathway.

But that’s not where I, or you, should be.

There’s no adventure on the path. And when we’re there, we’re afraid to stray from it. But you can’t be original by following a path.

Don’t you want to be original?

JUST SHIP IT

Looking to kick off a writing or coaching career? How about this: stop reading about the process. Just stop for three weeks. And during that time, do one thing: ship something.

You can have the best product or idea in the world, but unless you ship it, no one cares.

For two weeks, I’ve had an e-mail in queue to Bill Phillips, an editor at Men’s Health. Haven’t sent it. Haven’t even written it. I’m afraid to, really. And this is the problem that not only I face, but the same problem you face.

We’re afraid to fail.

The path is perfect. You can’t lose if you follow it. And if you travel the woods alone, you might end up nowhere or get lost.

But one year from now, the people who make it through are the ones that just go. The ones that aren’t afraid of failing. Because they are going to take action. Everyone else will be staring at the path and glancing at the woods, wondering which way to take.

They may even be reading about which way is better. Book after book. They may even be listening about which way is better. Podcast after podcast. They may even be watching about which way is better. Interview after interview.

Paralyzed.

When I e-mailed Lou Schuler last year, I was admittedly fearful. Lou responded with this:

Now ask yourself: If you have to sack up just to email me, what’s it going to take to approach someone who can actually publish your work? And not just approach the person, but approach in a way that makes him take you seriously?

Why Lou, that’s a mighty fine question. And one I still struggle with months later.

Until now, becase I’m not afraid of failing anymore.

I have about five eBooks that need finished. What if they flop? What if no one downloads them?

I have a great website idea in “Become Superhuman.” What if no one likes it?

I want to make this blog more personal. More me. More about my own dive into the wilderness. What if no one cares?

But now it’s different. If my eBooks flop, great. If no one likes my website, awesome. And if no one cares about my content, fantastic.

I’m no longer chasing success. I’m chasing two things: value and failure.

You can’t fail if you’re not in the game. So as long as you fail, you’re fighting for something. And the most valuable currency either given or received is value. No one cares about muscle mass. But everyone cares about how muscle mass makes them feel. That’s value.

This philosophy shapes from two things: a small passage from a Seth Godin speech and a stanza from a Jonny Lang song.

Seth Godin:

Do you care enough to ship something into the world that might fail? Do you care enough to get laughed at? Do you care enough to put yourself out there and have it not work?

…

And this voice in the back of your head, the one that’s saying, “No no no, don’t listen to him,” that’s your compass. Every time it tells you you’re on the wrong track you know you’re doing exactly the right thing.

Johnny Lang:

It would sure be nice to go triple platinum,

But there’s no guarantee it’s ever going to happen.

And if I can only reach one set of ears,

I know that I fulfilled my purpose here.

Don’t try to be Nate Green 2.0. Trust me, I’ve been there. It won’t work. Even worse, you, as a person, won’t matter. You will be a copy. And when you’re gone, no one will care. You might be able to make a quick buck, but don’t you want more? Don’t you want to do things that extend beyond the confines of currency?

Be yourself.

By all means, have mentors. They are integral in your development. But be yourself. Make your own path. And do something people will remember.

Now, if you excuse me, I have a few e-mails to send.

Become Superhuman, The World of RedBull, Essense, and Emotional Blogging Advice

Stan Lee thinks superhumans are genetically mutated humans with astonishing abilities—superheroes, in every sense of the word. But breaking down “superhuman” into its two root words gives a simpler concept, defined as “more than or above human.” Any of us can become superhuman, not just those that hit the luck of the genetic lottery.

Becoming superhuman, to me, means living a life that’s greater than that of an average person. I think my first step into this world came in 2001, when I started tricking. At the time, I could barely cartwheel. Every trick seemed impossible. But after years of practice, my walls of possibility pushed further and further. Granted, I was far from the best. The important part, however, was that I kept going, eventually building myself into something I never imagined being.

Call it enlightenment, but this entire experience changed the way I walk in the world. Breaking tricking barriers showed me that I was capable of something more than I dreamed possible. Basil William Maturin in his book, Self-Knowledge and Self-Discipline, describes this perfectly:

And yet the man who has caught but a momentary glimpse of that vast unknown inner life can never be the same as he was before; he must be better or worse, trying to explore and possess and cultivate that unknown world within him, or trying—oh, would that he could succeed!—to forget it. He has seen that alongside of, or far out beyond the reach of, the commonplace life of routine, another life stretches away whither he knows not, he feels that he has greater capacities for good or evil than he ever imagined. He has, in a word, awakened with tremulous awe to the discovery that his life which he has hitherto believed limited and confined to what he knew, reaches infinitely beyond his knowledge and is far greater than he ever dreamed.

That attitude has since stuck with me. Tricking is a game. It taxes not only the physical but also the mental, emotional, and spiritual confines of your mind. It’s forever struggling with the conception of possibility.

When I shifted from tricking to fitness in 2005, I took that mentality with me during a body recomposition expedition. Truthfully, I couldn’t imagine being “fit,” just like I couldn’t imagine doing fancy flips, kicks, and twists. But I pushed through and accomplished the recomp. Somehow. And even now, as I quest towards a lean 225 pounds, I have my doubts. But I should know better. This superhuman mindset follows me and has since rolled over into nearly every aspect of my life. Being average isn’t good enough. It never has been.

Even though I went to college have an average job and live an average life, higher powers had other plans I guess. After six months of teaching, I was furloughed. No job prospects lived. Once again, I pushed for something I felt was out of my reach in writing for fitness magazines. And then later, writing an eBook: An Athlete’s Guide to Chronic Knee Pain (which, by the way has gotten such a positive response that I can’t tell you how much it warms my heart).

THE WORLD OF REDBULL

If you ever took a look at my about page, you would see that I declared love for RedBull. Yet I only drank RedBull twice in my life. The first time was before my high school talent show (my friends and I tricked—it wasn’t a good showing). The second time was with an abundance of Jägermeister, subsequently leading to a night of bad decisions.

I don’t love RedBull because of the beverage itself. I love RedBull because of the brand. I love how they took the concept of “wings” and expanded its meaning to include doing superhuman things and living a superhuman life. So when you hear, “Welcome to my world, the world of RedBull,” you know something off the wall is about to happen.

BE SUPERHUMAN

Don’t discount your ability to be superhuman. Ever.

I’m not the best trickster. But you better damn believe I’ve poured my heart out on the grass and landed on my neck a few times trying new moves. I’m not the strongest person. But you better damn believe I’ve struggled under the bar. Hell, I’m not even a coach anymore. But you better damn believe I work hard at perfecting my writing craft, experimenting, and learning to continue my career. I’m not a millionaire. But you better damn believe I have enough confidence to think I’ll have more than enough money while simultaneously doing work I love. I’m not the most well rounded person in the universe. I struggle making eye contact with strangers. But you better damn believe I’m always striving to become above average.

So I’m not superhuman. But you better damn believe I’m working on it.

A GOOD START

The Art of Manliness, one of my favorite blogs, gives some superhuman insight:

Becoming superhuman involves reaching for ever greater heights in all areas of our lives: physical, mental, moral, and spiritual.

The average man spends his days as a sedentary lump; the superhuman man strives to keep himself in peak physical condition.

The average man rarely cracks open a book after college; the superhuman man is dedicated to lifelong learning, constantly feeding his mind with books, magazines, and newspapers and studying a wide variety of topics.

The average man cheats and fudges here and there; the superhuman man makes his word his bond and lives every day with integrity.

The average man is content with surface pleasures and material goods; the superhuman man explores the greater depths of life through meditation or prayer.

From the top of my head, here are my additions. Feel free to add your own insights in the comments section. I’ll gladly include what deserves to make the cut as I want this list to grow.

The average man has no emotion or meaning in his work. The superhuman strives to find more meaning and enjoyment in his work.

The average man is afraid of escaping comfort zones. The superhuman knows life begins where comfort zones end.

The average man is afraid of authority and making eye contact with those he talks to. The superhuman knows his worth and looks everyone in the eye.

The average man lies to get out of binds. The superhuman would rather tell the truth than live with the burden deception.

The average man settles. The superhuman strives to reach his peak in every aspect of life and is always learning and growing.

The average man dreams. The superhuman acts.

What are your strengths? Weaknesses? What can you do to become superhuman? What can you work on starting tomorrow to live a happier life?

FINDING YOUR ESSENCE

Aspiring writers and bloggers e-mail me occasionally. Their most common concern is that they don’t know what to write about. Most times I tell them not to worry, and just write. And I can do this confidently because, well, that’s exactly what I do. I open up Evernote and let things go.

But I think the concern is more about getting lost in the shuffle. They want to know how to stand out. How to get noticed. It’s not an easy question to answer. For six months the amount of views on my blog was paltry. But I didn’t care. I was just getting my thoughts out there. Even to this day, I don’t often look at my little Jetpack Plug-In.

For anyone that’s followed me for a respectable amount of time, you know that I bounce around a lot. Truthfully, I feel I’m as lost in the shuffle as any shuffler can be lost.

When I first started blogging, I was still focused on my coaching and teaching career. Blogging was a side interest. Getting paid to write was a fantasy. So most of my content was suited to athletes and coaches alike. For instance, I had a huge four part series about strength imbalances. My swagger was that of hate and disdain for the fitness industry. Over time, I met and talked to some integral people and my attitudes and beliefs shifted. I’m more humble that I have ever been and more respectful of everyone in the industry. But like a lot of aspiring bloggers and writers, I’ve always felt lost because I’m ever-changing. I began as a cocky coach that thought everyone should be forced to read Supertraining and like-texts. Slowly, I evolved into a humble writer that has no problem admitting deriving more enjoyment from eating chalk than reading Supertraining. (I should note, however, that I did read it and did learn, so I don’t regret it.) But I just can’t get enough of it and my respect grows daily for everyone within the industry.

Almost every night, I ask myself what I can be doing better. And when my alarm clock goes off the next morning, I try implementing whatever it was that ended up in my sketchnotes. That’s why I update the about section countless times. It’s all about the people that read this blog, and what I can do to make their stay better. When I find something that I really like, I run with it. The way I see it, I’m just amassing bricks on my house.

You don’t try to build a wall. You don’t set out and say ‘I’m gonna build the biggest, baddest, greatest wall that has ever been built’. You say ‘I’m going to lay this brick as perfectly as a brick can be laid’. You do this every single day, and soon you have a wall.

- Will Smith

But with that, I think a lot of people that try to get involved in the online space try being someone they aren’t. Look, if you don’t coach that’s fine. Just own it. Some people may discount your voice, but others won’t. Nerd Fitness is a great example of this. On Steve’s about page, he has this bolded: I am NOT a fitness expert.

Be yourself and do great things. Everyone wants to hear from those that do great things. But the moment you fraud is the moment you lose. Charlie Sheen tells everyone he does drugs and when he gets caught doing drugs, everyone loves him. Tiger Woods portrays a saint and savior, and when he cheats on his wife he’s the devil.

As trite as it sounds, if you’re wondering what kind of person to portray in the online space, you’re failing. Portray yourself.

As far as what kind of things you should write about, think about your essence. Essence, as described by Steve Jobs, is something that, if not fulfilled causes sadness. Essence drove the success of Toy Story. The creators of the movie believed all toys had one singular essence: they wanted to be accepted and loved by a child. Without their essence, their existence is incomplete.

So if you don’t know what to write about, find your essence. If taken away, what would make you incomplete?

As a self reflection, I think it’s time to own up to who I am. I’m not an “in person” coach anymore. I’m a writer and online coach—just a guy that’s striving to live each day better than the previous one by pushing the boundaries that are arbitrarily conceptualized by the confines of my mind.

And my essence? Well, I think I’ve found it: become superhuman. Truly, I’m not sure if I have a choice. As Basil William Maturin mentioned, I saw the light. I know what it’s like on this side. And I’m not sure if I can go back. Will you join me?

The 5 Step Formula for Success

A few years ago, I was a stock boy at Office Max — an office supply chain store. In December we sold cool gadgets for Christmas. One of them was a motivational quote calendar. It was the standard five inch by five inch daily-tear-off, optioned to stand upright on a desk. A motivation quote was wrapped in a soothing picture of nature on all 365 days.

Now, I like quotes. And I like pictures. (I post some on Pinterest from time to time.) But needing a motivational quote every day? That must be a sucky life.

“Another day I want to kill myself, but won’t thanks to Vince Lombardi reassuring me that, ‘The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.’” And the next day it’s the same story. “Boy, the sound of the alarm clock is such a cortisol rush I can’t bear it anym…oh wait, Voltaire is right — ‘Work spares us from three evils: boredom, vice, and need.’ Time to rise and shine.”

For our needs, 360 of those quotes are useless. Today, I have five quotes for you. That’s all. Just five. Most of which are admittedly childish and carry little weight unless given context. They probably aren’t even good enough to make the motivational quote calendars. But each builds off the next, formulating a recipe for success to be used for any pursuit.

1. Know Where You’re Going

Alice: Would you tell me, please, which way I ought to go from here?
Cheshire Cat: That depends a good deal on where you want to get to.
Alice: I don’t much care where.
Cheshire Cat: Then it doesn’t matter which way you go.

You can’t go anywhere unless you know where you’re going. So pick somewhere to go (a goal) — no matter how lofty — and just go. And pick a destination, not a direction. Anyone can “go north.” That only requires a compass and one step.

“I want to be rich,” is a shitty destination. “I want to make two million dollars before I die,” isn’t. “I want to lose weight,” shitty. “I want to have a six pack by April 1st,” isn’t. “I want to eat healthy,” shitty. “I want to eat nothing but eggs and vegetables for breakfast,” isn’t.

2. How Does it Feel?

Try not to become a man of success but rather to become a man of value.

- Albert Einstein

Don’t focus on the end itself, focus on how it feels there. Using the above examples, making two million dollars is the end, but what does it feel like? What freedoms do you have? How does that differ from your current situation? How is it affecting you on an internal level of feeling?

Losing twenty pounds is great. You will feel lighter. But how will you feel psychologically? And how will that affect your life? How good will it feel throwing away old clothes? Being able to walk up steps without being gassed?

The key is doing something that benefits your emotions.

3. Take the Open Road

Simple, not easy.

- Dan John

You know where you’re going. You know why you’re going there — even from an emotional and value point of view. To get there, take the simplest route. But don’t confuse simple with easy. It will never be easy. John Broz’s athletes squat every day. He feels it’s the best way to get stronger. No assistance work. No fancy gadgets. Just squatting. Everyday. Simple concept. But not easy.

4. Don’t Be an Idiot

“Begin at the beginning,” the King said gravely, “and go on till you come to the end: then stop.”

- Alice in Wonderland

Another terrible quote that makes too much sense. If you know where you want to go and you know how to get there, just follow the path. Start at the beginning and don’t stop until you make it to the end.

Don’t program hop.

Don’t waiver.

People have great initial plans and get sidetracked because, well, “I think I could use a bit more trap work. And bicep work. You know what? Maybe I don’t need these back squats.”

90% of the time you know what you need to do. So do it.

5. Own it When the Time Comes

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?

- Marianne Williamson

Since writing about skinny fat ectomorphs, I’ve gotten a huge e-mail response. Truthfully, I love it, so keep it coming. But the most disturbing part of these conversations is the fear that emanates from the psyche of skinny fat ectomorphs. Fear of doing everything right and still failing.

Most people have a similar fear. It prevents them from quitting their job. It prevents them from taking risks. It prevents them from doing just about anything worthwhile in life. Seth Godin says this fear originates in our lizard brain — the amygdala.

Ignore it. Don’t be afraid of what you might become. Be afraid of what you can become. And once you adopt that mindset after following the first four, you will be just fine.

What do you think? Have any more you would add to the list? Hate any that made the list? Drop a comment below or post on my Facebook wall. I’d love to hear what you think.

Dear Skinny Fat Ectomorphs [Everyone, For That Matter], It’s Your Job to Fail

Dear Skinny Fat Ectomorph,

As self-sworn leader of the Skinny Fat Ectomorph Brohirrim, I have something I need to tell you: I fail. A lot. Sometimes, I neglect the very advice I give you. It’s contradictory. It’s fraudulent. And you can hate me for it. I’ll understand if you do. But know that it’s in your best interest.

I write to prevent your failure. 11 Training Tips for the Skinny Fat Ectomorph, Solutions for the Skinny Fat Ectomorph Part I – The Basics, Solutions for the Skinny Fat Ectomorph Part II – My Story, Solutions for the Skinny Fat Ectomorph Part III – Programming and Training, and the soon-to-be Solutions for the Skinny Fat Ectomorph Part IV are all written so that you don’t experiment. Experimentation is scary because it might not work.

But it’s my job to fail. And it’s your job too.

Not once. Not twice. But as much as possible. Because that’s the only way you learn. Sure, you can “read” what I write. But I know what I know because I’ve repeatedly fail since 2006.

Hell, in January I started a breathing squat routine. I was psyched. Four weeks into it, I had to quit because my foot couldn’t handle it. Now I’m getting back into my “old and reliable” program, and most of lifts are down. I lost two months of training. One from the breathing squat program. The other from taking my time to regain my strength.

Yeah, I program hopped. I clubbed the baby seal. And I did it right before I explicitly told you not to. But I did it because, well, I’m stupid. But this stupidity is what allows me to chastise you for program hopping, because I know what it does. And I just proved to myself, once again, that it hinders progress. That’s all. But the only reason I’m so passionate about it is because I’ve experienced the failure many times over.

When it comes to learning, the goal is to fail. You can only repeatedly fail if you’re consistent. And if you’re consistent, you haven’t quit. That’s what’s most important. Use the cheat codes below to create a solid base, but allow for wiggle room and experimentation. (Try not to let your failures lead to month long setbacks.)

Everything that’s done can be undone. If you’re trying to lose fat, just go try something. If you end up an emaciated Ethiopian, you failed. But at least you know what not to do next time.

Your past and hardships are going to cultivate you. Your failures are what make you who you are. Few people understand this. And it’s why writing this series is time consuming and difficult. People only highlight current success and what’s working “right now.” But what’s working “right now” may only be working because of what was done in the past.

So here are some failing cheat codes. They are general rules to follow that make everything else arbitrary, and encourage experimentation.

For training, stick to the Big Six. Never stop doing these six exercises: squat, deadlift, chin-up, barbell row, barbell curl, and incline press (or push press). Everything else, let it fly. Fail. Adapt. Repeat.

Nutritionally, here are general rules. If you want to gain weight, and you’re struggling, eat more. If you want to lose weight, and you’re struggling, eat less. More carbs, less fats, and enough protein on training days; less carbs, more fats, and more protein on rest days. Fail your way to specifics. Fail your way to success.

If you want to conquer skinny fat syndrome, I dare you to fail as much as I have. If you do, and use the cheat codes above, I’m afraid of the things you can accomplish.

7 Reasons Why I Will Be Better Than You in 2012

Fact: I will be better than you in 2012. A little forward? Brash? Cocky?

Perhaps.

How do I know I’m going to be better than you? Easy. I have a plan. I have principles. I have morals. But most importantly, I’ve lived though the most hellish (yet rewarding) year of my life.

A LOOK BACK

On January 27^th, I would have boasted about never breaking a bone in my body, save for my middle finger in a backyard football match. On January 28^th, I crutched my way out of an express medical facility, with a broken both in my fourth metatarsal. On February 3^rd, I found that four of my five metatarsals were broken, with five total fractures.

At the time, I didn’t want to believe this but I knew it was true: this injury would be the most enlightening event of my life. As Vasily Alexevev once said:

“It seems to me that some of the talented athletes lack one thing—they
haven’t had an injury. That’s right! An injury that will put them out of
commission for a year during which time they’ll have a chance to weigh every-thing. . . After a misfortune, people pull through and become, if possible, great people—and sportsmen, in particular. Those who are stronger find their way out and to the top. . .”

I couldn’t cook. I couldn’t train. I couldn’t drive. (I had just gotten a teaching job one day before this happened. I kid you not.) To this day, I still have some funky things going on down there—weird nerve pains if I step certain ways on hard flooring.

It wasn’t until two months ago that I gained the confidence to resume activity as normal—especially with heavy squats and the likes. I’m still not 100%, and I’m not sure I’ll ever be. But one thing I know is that I’m a much smarter and more complete man—mentally and physically—compared to my 2010 version. And here are 7 reasons why I’m going to continue this trend into 2012.

1) I’ll train smarter, not harder.

I never plan on hitting failure. Likewise, I never plan on lifting anything above 90% of my 1RM.

Crazy talk? No. I call it smart talk.

After being on the shelf for six months, you realize that gradual, yet continued, progress trumps instant gratification. The idea here isn’t to become a sissy, but rather to slow cook the process. I can’t ever see myself not training. Why rush?

2) I’ll fast for a 24 hours once ever week.

That doesn’t mean I’ll go one whole day without food, it means I’ll go one 24 hour period without food. This could be eating at 8PM on Sunday, and not eating again until 8PM on Monday. I don’t have any scientific validity for this, it just makes me feel good.

3) I’ll be sure to “play.”

I love training. But, honestly, it isn’t playtime for me. I have the business demeanor of going in, putting in quality work, and getting out. So what is playtime for me? Sports.

Softball, hockey, and any other sport I can get my hands on. It’s refreshing to get out of the gym and simply have fun. Who knows, if my foot feels good, maybe I’ll make a small return to tricking.

4) I’ll develop the GPP I missed out on.

I just programmed the next few months of my training, and there is a hefty dose of forward rolls, backward rolls, and other ground based gymnastics. #Winning.

5) I’ll back off when needed.

Most people take deload weeks here and there. But for intermediate athletes—specifically when it comes to weight room work—there’s a strong case to be made for deload months—and more than one at that. The body will respond to anything better if it’s given time to “catch up.”

This past summer, I lifted weights more frequently than I ever had (5-7 days a week). This may seem like overkill, but all of the sessions were kept “easy.” There was no emphasis on moving “more” weight, just “some” regularly.

Aside from my foot, I was never as healthy or invigorated as I had been this past summer. This is a “deload” month.

Did I get weaker? No. Did I get bigger? Yes, actually, I did. Not as much as I would have on a higher volume, hypertrophy specific program though. Best of all, I was in and out of the gym and felt fresh enough to do whatever the hell I wanted.

6) I’ll keep learning.

This goes without saying, but I’m rereading Easy Strength right now, only to be followed by a bunch of Verkhoshansky PDFs. After that? The Science of Sports Training (for the fourth time).

7) I’ll keep networking.

I’m a huge proponent of networking. Back in January, I was a school teacher with no intention of making a push online. But I read about the popular figures in the industry, and kept up to date.

When I was laid off (the state of Pennsylvania is a mess with educational cuts), I thought it was time to take what I knew and deliver it to the masses. I was lucky enough to have some connections (through e-mail conversations, postings on their blogs) that propelled me to where I am today.

I’ve had the privilege to write for T-Nation, My Mad Methods, and Freak Strength. Soon, Elite FTS and STACK will be on that list, with perhaps Wannabebig. It’s a humbling rollercoaster, this life thing is.

WHAT WILL IT BE?

Will you let me beat you? I’d love to hear what your plans for the New Year are. Drop them in the comments section below.

What Are You Afraid Of?

It’s common for beginner tricksters to be afraid of most tricks. I used to think one handed cartwheel were dangerous. I was terrified of an aerial. Horrified of a backflip.

But even then I didn’t doubt my physical ability to land those tricks. They were easy — or so everyone kept telling me — and I knew with practice they could be done. Truthfully, most reasonably athletic people can learn how to backflip in one day. It doesn’t take crazy vertical jump ability, or insane technique. It just takes guts.

I’m betting most tricksters afraid of single tricks are confident in their ability to perform them. Hang around others long enough and you’ll start to be convinced that backflips and gainers really aren’t difficult. In fact, they are some of the easier tricks from both a technical and physical standpoint. But they are the most mentally taxing for beginners.

So when you do swallow your fear and actually chuck these tricks, what continues to hold you back? Once you do them once, you proved to yourself that you have the kinesthetic awareness to survive an end over end flip. Yet some people continue to fear it. They’ll put flips—or whatever tricks that scare them—last in training sessions, and not give them much focus. But you already proved that you can do them without hurting yourself. So what’s holding you back from mastering them and progressing?

Is it a fear of the trick in question, or is it a fear of what’s to come?

So even though you proved yourself that you can survive a backflip, you’re afraid to get better at them because you know that it never ends. Fear at backflips means fear at flashkicks and fear at gainers. You know that once you can backflip, you’re going to pressure yourself to do even more difficult—and frightening—tricks.

But it’s important to live in the present. Backflips — or any other trick for that matter — may scare you, and from the perspective you have right now it’s future variations scare you even more. But once you prove to yourself you can backflip without consequence, don’t shy away from it. Just because the future seems scary doesn’t mean the present has to be.

For a while I put of flips and their variations because of this. I could backflip easily, but the thought of more advanced flips turned me off. Instead of spending time mastering and getting extremely uncomfortable with the backflip — to the point of doing it anywhere at any time without any psychological arousal — I would practice them here and there without much focus. But I only did this because I feared the future, not the present.

So if you’re putting off the tricks that scare you, even after landing them safely, ask yourself if you’re afraid of the trick, or what’s to come after the trick. If it’s what’s to come, then don’t even worry about it. Live for the “now” and master that tricks that you can do that cause the butterflys to rumble a bit. It will make “what’s to come” seem all the less scary when it’s at your doorstep.

While I’m using tricking examples, this also pertains to every facet of your life. Often times, when confronted with big decisions, people get hung up on what’s to come. But you can only control the present. Don’t let “should,” “would,” and “could” define you. Don’t let unknowns rule your life.

“Never let fear determine where you are. Never let where you come from determine where you are going.”

-Dewey Bozella

How to Gauge Progression and Abilities – The Football Theory of Life

As opening week of the NFL commenced, I can confidently say that I’m glad there wasn’t a lockout. I don’t know why the sport is so addicting, but it captivates millions of fans – myself included – every Sunday.

I think it might the precision of the game, at least, for me. Quarterbacks lead receivers by passing through the hands and bodies of defenders. Receivers run their routes so precise their foot strikes appears geometrically pre-calculated. Offensive linemen exert the strength bring a 300 pound human exploding into their chest to a dead stop.

The game is intertwined with so many subplots, much like a novel or a movie. How the defense reacts to the offense. How the quarterback handles the safety with his eyes. How the running backs navigates through bodies often twice their size. Everything is inspiring.

But some think the talent and skills displayed in the NFL are out of reach, shrugging off their abilities by claiming superior genetics or the use of performance enhancing drugs.

Both are probably true in some ways. Although I could argue that the genetics factor doesn’t exist.

But even if they are true, that they do have genetics and pharmaceuticals on their side, I want you consider The Football Theory of Life.

It’s easy to be awed by the physiques and abilities of those in the NFL, claiming impossibility for an average person. But it’s also easy to overlook the totality of their training. Those that tout genetics need to watch a high school football game.

Most don’t come out of the womb with superpowers. Their physique and skill are a result of what they are exposed to during their development.

Consider a football player that joins the team his freshman year of high school. Most high school football teams have mandatory lifting sessions, no matter how bad the program or the equipment is. If the student takes athletics seriously, he’ll likely do one of two things in the off season: he will work out, or he will play another sport.

Come senior year, he will have four years of lifting and activity on his side. In college, he’ll likely specialize in one sport that forces him to become more structured with training and lifting. That means he’ll have another four years of more serious experience. Upon consideration for the NFL, he’ll have eight years of total experience, and eight years of practice.

But it doesn’t end there. Something happens to rookie and second year players in the NFL. They seem to get bigger, stronger, and faster. Blame it on drugs or genetics, but that’s ten years of intensie physical activity and lifting to that point. Until you devote ten years to something, don’t tell me about genetics or steroids.

So what we’re left with are year markers. The first year you get involvedwith something, you’re only a freshman in high school. It may be writing, it may be swimming, it may be training clients, whatever. You’re new, stupid, immature, and clumsy.

Even in your fourth year, you’re still in high school. Still immature, although you certainly have grown. But you’re still in high school.

Now, your fifth year you grow a little more but you’re only half developed. Many of you have only been training for 1-3 years, let alone five. And in year five, you’re only half way there. A freshman in college.

As you get to your seventh and eighth year, you’ll know whether or not you’ll be successful. You’ll know if you have what it takes. But that doesn’t mean you stop developing. If you keep going to your ninth year you are — for all intents and purposes — a professional. And in your tenth year, you’re at the apex.

What I’m telling you is that even if you’re five years deep into an athletic commitment and not where you would like to be, don’t quit. You’re only a freshman in college. Take what you have learned and apply it to the next half of your journey.

Don’t determine success in the short term. So you had a bad month, let alone day, suck it up. Get back on track and everything will be OK.

A little shot out to the tricksters that read this blog: If you have a mental block preventing you from trying a backflip or any trick, don’t berate yourself for it. You’re just killing your confidence. Look at the long term. Learn as much as you can and get it when you’re comfortable.

Remember the high school kid that plays three sports. You don’t make it to the NFL without eight years of training, and you don’t fully mature until your tenth year. So whether you’re trying to lose weight, gain muscle, or become more athletic, measure yourself in something other than days.

And most importantly, don’t say something is impossible or make excuses until you devote ten years of dedicated practice on it. Because, after all, that’s the Football Theory of Life.

Why Your Mind is Holding You Back – Stop Thinking, See Progress

Of the problems that you can encounter, your mind holds you back the most. No, it’s not your injuries. No, it’s not your equipment. No, it’s not your program. It’s not anything you want to think it is, because you don’t want to blame yourself. No one does. That’s why you pointed fingers on the playground in elementary school. That’s why you lie to people you love.

But it’s time to change that. It’s time to grow some good old fashion cojones, and say it. It’s all my fault.

I was watching a YouTube video of an athlete training for football. He was doing things that, if I were in his place, I would never do. Ladder drills, cone drills, and banded ankle resistance were among the list of taboos.

httpv://www.youtube.com/watch?v=aowB5wNPvWQ

But he probably doesn’t know any better, and is probably just mimicking a college program. Maybe he even paid to have one designed for him.

He doesn’t know the blueprints. He doesn’t know that ladder drills keep your vision downward even though that never happens in the game. He doesn’t know that they are predetermined movement patterns, the opposite of what the game requires.

But even though I’m saying these things aren’t good, there’s one thing that this athlete has that you don’t. His mind isn’t holding him back. He’s not questioning the methods. He’s just going out there and performing. This lets him focus and concentrate more than you can.

I don’t want to say this, but it’s true. The more you know, the harder it is to train yourself. Details destroy you. And if you’re having doubts about your training, the best way to fix it is to stop immediately. I don’t care if you’re in the middle of something. If you’re having doubts, your gains will always be subpar.

Next, pick a proven program that will meet your goals from someone you trust. For the next six months (or however long it’s duration is), follow it blindly. Pretend God made the program and it never failed.

Don’t question anything. Just follow. There’s no, “can I substitute…” You can’t unless it blatantly allows it. If it’s written down, it’s there for a reason. If it’s not there, don’t pencil it in yourself.

It sounds good so far, so you probably have a few free programs in your mind that you’re going to check out when you’re done reading this. But I’m going to blow your mind right here. If you’ve been really confused and your workouts lack motivation, don’t settle for free content. Go buy something. I don’t care if it costs $100. In fact, I hope it does because you’re going to be more apt to follow it with heart. You’re not really paying for the program, you’re paying for mental clarity.

It’s tough creating a program for yourself. Hell, I always try to do everything at the same time. So I’ve put together some resources to help you get out of your fog. It may seem like I’m selling you out, trying to get you to buy thing. Yes, I am. But only because that’s the entire point of it. I’m not making commission, and I haven’t even seen what all of the programs entail. But I trust the people on these lists, and I’m confident that their products are effective.

FOR FAT LOSS

My two fat loss masters are John Romaniello and Craig Ballantyne. These guys have been around for a long time, and their products – Final Phase Fat Loss and Turbulence Training – do so well there is no way to refute them. I also like Ross Enamait’s unconventional methods, so check out Full Throttle Conditioning.

There are others in the industry like Tom Venuto and Joel Marion, and tens – possibly hundreds – after these guys. But I’d be here for days if I listed them all.

TRAINING

Everyone has their own training product. There’s Nate Green’s Hero Workout, John Romaniello’s Superhero Workout, Jason Ferruggia’s Muscle Gaining Secrets, Kelly Baggett’s No Bull Muscle Building Program, Jim Smith’s Accelerated Muscular Development, Zach Even-Esh’s Underground Strength System, Ross Enamait’s Never Gymless and, again, I could go on.

FREEBIES

Before I help you here, I’m going to warn you. Even though these programs are sound, picking one will make doubt seep into your mind easier because you aren’t investing anything into them.

DeFranco has WS4SB, Kelly Bagget has the Ultimate Split, Zazh Even-Esh has Freak Strength and Bodyweight Bodybuilding, and that’s only to name a few.

And, if you want, I’m always here for both free and paid consultations.

CONCLUSION

Doubt does more than damage than you think. It interferes with your focus and doesn’t allow you to fully engage in your training. Don’t let your mind hold you back anymore. Invest some time (and maybe some money if you have to) in finding something that will sustain your psyche for the next six months. Become a drone and work hard. You won’t regret it.

Train Everyday, Unless You Want to Fail

Every year, before I go on vacation, I train myself into the ground. It’s my little way of “earning” the laziness, partying, and eating that ensues. But another reason why is supercomensation, which basically means the bigger hole you dig the longer it takes to climb out.

The moon was the only thing keeping me company when I woke up at 3am to lift the day I left for vacation.

It’s a risky strategy if you aren’t in tune with yourself. I can’t say that I always am. Last year I tweaked my back, back firing the entire process. But this year I nailed it thanks to Dan John and The 40 Day program and Even Easier Strength. I have to also thank Bret Contreras for releasing some good articles on daily training such as his interview with John Broz. But if you take note of both forms of training, Dan’s is much “easier” and suited for the “average” human.

Training everyday was something I’ve always wanted to try out. Not like bodybuilding split rotations, but rather doing the same thing day in and day out. I never went for it because it isn’t optimal for hypertrophy.

My ten day stint, however, impressed me so much that when I came back from vacation I knew that I had to keep doing it. Truthfully, I’m in love with the simplicity and inherent boredom that accompanies falling into a daily routine. To spice things up, I add kip-ups, handstands, and other gymnastics elements to my routine. I’m having a lot of fun.

The biggest surprise of training daily is how insightful it is, as Tim Anderson can attest to. Monday marked day one of my attempt to train for forty days with no rest. The previous twenty days of training nearly every day haven’t gone by without notice, however. Here’s what it has taught me so far.

It teaches you work capacity. You’re not that guy that deadlifts on Monday and still feels it on Thursday anymore
It teaches you the importance of leaving the gym fresh. Your joints thank for you this.
It teaches you strength. Somehow. But it does.
It teaches you strong. It’s no longer lifting 495 while your eyeballs pop out of your head. It’s about making 225 easier to lift on day five than on day one. Despite what you want to think, that’s because you’re stronger.
It teaches you discipline. Forcing out extra reps easily pushes you across a boundary. But you’ll learn that it’s unnecessary. You’ll be back tomorrow.
It teaches you real autoregulation. You’ll be able to finely tune in on your body’s performance.
It teaches you to forget the small plates. 45’s, 25’s and 10’s. That’s all.
It teaches permanent change. Doing something every day leaves a greater impression than doing something once a week, regardless of volume or intensity.
It teaches you that the warm up is the workout. Fifteen minutes of chin-ups, swings, goblet squats, pushups, and bat wings is a solid workout, regardless of the five exercises you choose.
It teaches you health. Using smaller loads makes injury less likely.
It teaches you how to live to fight another day. Leaving reps in the tank isn’t frowned upon.
It teaches you patience. You don’t win or lose in one day.
It teaches you the importance of showing up. Some days, weight on the bar won’t matter as much as going through the process.
It teaches you that you are what you repeatedly do.
It teaches you simplicity. Pick five things and that’s your only focus. Forget the variations, volumes, intensities, and schemes.
It teaches you mastery. You’ll never look at your choice lifts the same again. If you thought they were easy before…
It teaches you recovery. You’ll know if you really deserved the day off, of if you just thought you did. A day off won’t always mean feeling better the next day. If you feel worse, you didn’t really need the day off.
It teaches you efficiency. Nothing is wasted.
It teaches you love. Because if you enjoy every second of every movement, showing up on a daily basis can be difficult.
It teaches you the importance of what Dan Gable said. “If it is important, do it every day. If it’s not important, don’t do it at all.”