Better Results in 2017

This is a time of year when you should be reflecting on this past year. Do you remember what your goals were at the beginning of the year? My challenge to you at this point is to look back and really reflect on what are the successes you have experienced. Maybe you accomplished some of the following:

1) Got started at the gym,
2) Started to eat less processed foods
3) Lost that 10 lbs or more you wanted to lose, or
4) Found a motivating workout partner.


However, maybe your reflection reveals something very different that tells a story of initial determination that ended in exhaustion, bad choices and ultimately failure. Beginning January 9th we will be hosting via email, facebook and video media a week called “Fitness Week”. This is a chance to learn more about how to successfully engage in a process of change that is long lasting and yield results! You can get registered now at

Lisa’s Story

Lisa’s Story

Years of crash diets, programs, gym memberships all failed. My family primarily ate fast food and lots of buffets. I have been heavy all of my adult life. After my second son I was in the 300’s. I managed to lose some but always gained it back. I struggle with binge eating disorder and stress triggers it. After losing my mother to cancer in 2013 I fell into a deep depression. I struggled with life. Finally, at 345 lbs my doctor told me I had high blood pressure, high cholesterol and I had a huge risk of having diabetes. She was very frank with me. That day I decided I needed to change. I changed my diet and started walking.

Lisa is living a new life she never thought she could!
Lisa is living a new life she never thought she could!

In 2016 I found and ad on facebook for TFW East Metro. I called and signed up for the 8 Week Program. My life has never been the same! The moment I met the group of people I work out with I felt welcome. “Normal people that sweat and are all different shapes, sizes, and ages! All there at the dojo for the same reason. I never in my life thought I would be part of such an amazing group of people. I have hit goals and still going strong. The support has been monumental. They system they have in place is amazing. All the work is worth it! And I have two amazing coaches by my side cheering me on!

i would yell from the roof tops to anyone that would listen to tell them to join this fantastic family. I cannot express how grateful I am for these wonderful people! They saved my life! I have made new friends and now lost over 80 lbs. With the help of Training for Warriors this is only the beginning.

Get started on a better life and contact us today for a free strategy session and discuss if our program is the right fit for you! Click here>>

How To Use Your Mirror!

Every day I wake up and follow a certain order of things. I start my shower, get clothes ready for the day, take my shower, (look in the mirror) check my hair (of which I barely have), brush my teeth and go on with my day. At the end of my day, I also take time to look in the mirror while brushing my teeth and think about my day. The mirror is something that most of you will use multiple times per day. Possibly to check your apparel, your hair, your teeth, etc.. The mirror is something that many people actually will try to avoid if at all possible. Looking in the mirror actually becomes a negative moment in the day for many people.

How can you use your mirror more effectively and positively? In Martin Rooney’s latest book, “The Book of Five Things” he writes about the many uses of mirrors. I spoke of some obvious uses, others listed in the book are interesting too! You can get more information on his book at

At times in the dojo, we use a mirror to correct form or technique in performing exercises. Basically using the mirror as a test! A test of how we are doing. Well, Martin also talks of “The Rooney Mirror Test” in this book. The suggestion is to look in the mirror at the end of the day and ask yourself these five questions:

1) Did I exercise and develop my body today?
2) Did I eat well today?
3) Did I learn something new today?
4) Did I make someone feel better today?
5) Did I make a positive step toward a major goal today?

If you answered yes to all 5 questions according to the book you pass the test! If not, you fail. The more days you have failed in answering yes to these five questions the more likely you will fail at many of your goals in your life.

Are you ready to start a new path in your life? At Training for Warriors East Metro in Cottage Grove we strive each day to help people legitimately answer yes to these questions! The time to learn more about our program is now. Click here to let us know you are interested in details on a 28 Day Trial at our dojo.

Do You Recognize This Bully?

I hope this post finds you well. At Training For Warriors, we are not just about a workout that trains your body, we also help to strengthen your mind. The following article is from the founder of TFW, Martin Rooney. Enjoy the read and see if you have a bully in your house.

A bully is someone who uses fear and violence to create some form of harm or intimidation in order to satisfy a goal. Bullies are aggressive, unprovoked, and don’t let up. A bully can use a position of greater strength or size to prey upon the small and weak. A bully’s tactics can be used to threaten someone in a menacing way or to exclude someone from a group or circle of friends.

Why do they do it?

Maybe it is just because they can. Ultimately, a bully creates an imbalance of power so great that it’s just miserable being anywhere near them.

Today, bully prevention is a popular topic in schools across the nation. I have watched as the concept exploded across the country, have close friends involved in the movement and I have nothing but support for the awareness of this sad epidemic.

Why am I so passionate about it? Because I got bullied as a kid.
Maybe you remember the scenario: getting embarrassed in front of groups for essentially just being yourself; hiding out and ducking around corners to avoid the bully; and, perhaps most tragic of all, trying your absolute hardest to be anyone but yourself and slowly suffering the consequences for it.

Does this describe any bullies you know or used to know? Well maybe you left one bully in your life out. Did you ever think that your worst bully of all could actually be you? If a majority of a bully’s strength comes from producing paralyzing fear of what might happen, maybe you might be doing a little bullying on yourself? From “convincing” yourself that “you’re not good enough” or beating yourself up over something to did in the past to skipping a night out because you’re worried about looking silly or not measuring up to expectations, it’s all just a bully-block in your head. Awareness programs are certainly valuable, but one flaw I see lies in that they don’t teach us to bully-proof ourselves!

Sure, it is noble to teach us to recognize and address bullying when we see it happening to others, but what about in our heads where only we can see? Time to shut this bully down, but before you can, you must recognize when this bullying is happening and that it comes from within. Only then can you can do something about it.

Here are a few classic signs you have a bully in your head:
1. You tell yourself you are not talented.
2. You tell yourself you aren’t good enough (whether it be looks, money, job, relationships).
3. You beat yourself up over something that happened in the past.
4. You tell yourself you won’t be able to make something happen in the future.
5. You physically do the wrong things to yourself in order to remain part of the crowd (eat bad food, not enough sleep, skipping training).

How To Beat The Bully

Any of these sound familiar?

Then it is time to give this Bully a little “tough love.” I was taught that the best way to defeat a bully is to stand up to them, and I think this advice holds true for the bully in your mind.
Time to change those negative internal messages into positive reminders you can do and be anything you put your mind to. Instead of beating yourself up, creating and repeating positive affirmations are a great way to reprogram the “little voice” in your head.

If you are not so aggressive, you can also turn your back on the bully. When you ignore the negative messages your internal bully is saying, you remove his or her power. Once you get good at this, then the best thing is to move forward in the face of what the bully is warning you against. You do this by acting on the precise thing the bully said not to do. Join that gym. Ask for that date or that raise. Book that trip. The more action you take against the bully’s wishes, the less fear you’ll feel until you realize there was nothing to be scared of all along. With all the courageous action you’ll be taking, the bully will have no choice but to eventually go away.

The good news about childhood bullies is that people grow up. You probably realize now many of the things you were bullied about are not relevant in your adult world. The bully in our head, however, doesn’t age the same way, so we still may beat ourselves up about things that aren’t that big in the grand scheme of things.
My advice? Time To Grow Up. Time to take control of your life. Time to say with conviction, “Bye Bye Bully.” Check the our current 7 Day Promotion and take your first step!

Today is the fist day of the new you! Click above and get started!

#1 Diet Question Revealed

Solving Your Diet Problems With 1 Question

Do you have difficulty selecting the right kind and amounts of food to eat throughout the day? If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues. Answer the question correctly and watch your life change.


Hello Warriors,

As a “fitness guy,” you might think working out and eating right is easy for me. Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.

Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.

I wish I could say I you’re right, but I can’t.

Just like you, I face daily challenges in terms of my health and fitness. My biggest health challenge isn’t getting to the gym.

To be honest, my toughest health obstacle has to do with my eating.

If I have learned one thing from the last 30 years of working out, it is that I love to train. I rarely miss a workout simply because I enjoy training. I train because hard exercise satisfies both my body and mind.

But just like I love to train, I also love to eat.

When it comes to eating, however, satisfying my body and mind is not so easy. I have learned overloading your plate isn’t as positive as overloading your deadlift.

If you also have some challenges with your eating, I have great news!

I have a way to help. Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:

Have you ever eaten too much only ask “Why did I just do that?”

Have you ever found it difficult to stop eating until your plate is empty?

Do you ever select a restaurant according to how much food you get per serving?

Do you ever eat so fast you didn’t even notice the taste or texture of the food?

Do you care less about the quality of your food as the amount increases? (Buffet anyone?)

Do you find yourself snacking at work because food is there?

Do you ever eat out of boredom?

Do you find yourself eating for entertainment or out of emotion?

Do you ever feel bad or guilty about the things you ate?

Is your family or social life centered around food or drink consumption?

If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.

I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.

I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.

Why do you have these mental programs about eating?

You can blame your post-Depression era parents or grandparents.
You can blame the marketers and the fast food companies.
You can blame the starving people from around the world you were warned about as a child.

Go ahead. Blame the carbs.
Blame the fats.

But that won’t help you.

You need to do something to “change the program” and I have one QUESTION that can help.

This is the QUESTION I now ask before every meal and it is helping me.
This QUESTION helps me to take and eat less food.
This QUESTION allows me to leave something on my plate.
This QUESTION taught me not having seconds is ok.
This QUESTION stops me from stuffing myself when I am no longer hungry.
This QUESTION has been so powerful for me, I want to give this gift to you.


How does it work?

Right before you are about to eat, ask yourself the QUESTION. If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.

Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.

Face it, you already have all the answers.

You know what is and is not good for your body and when you need to eat. Use the QUESTION so your mind doesn’t allow you to act confused. Fruits, Vegetables, Lean Meats, Water. Start there and feed your body before your mind worries you about the difficulty with going gluten-free.

Food is a drug.

People who have overcome challenges with drugs still face those challenges every day. The plan to stay drug-free is simple:

Use effective strategies to avoid bad habits and take it one day at a time.

For your challenges with food, take one meal at a time. The effective strategy is to ask, answer and adapt to THE QUESTION.

Now I know you may have one QUESTION of your own:

“Is it ever ok to feed my mind?” My answer is, “of course.”

Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.

But this is not a license to allow your mind to destroy your body. Constantly indulging your mind at the expense of your body is not the answer.

If you have a sweet tooth, have a taste of chocolate, not the whole bar.
If you like steak, cut it in smaller pieces and save some for later.

Want some ice cream? Have a small cone, not the whole gallon.

But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.

Can it be that simple? Give it a try and see for yourself.

Are You Feeding Your Body Or Your Mind?

The answer could set you free,


If you are not in the Training for Warriors East Metro Program.. You should be! Get started by contacting them here today for a discounted 28 Day Trial of the program at

Does Exercise Scare You?

The Secret to Every Successful Diet And Fitness Program

Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really be fearful of.

-Coach Brian Waldo @ TFW East Metro-Cottage Grove

Hello Warriors,

People are naturally afraid of things like heights, snakes and spiders. Put most children and adults up on something really high or hand them a python and they will give you the same reaction.

Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often. Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.

I see this fear creation ability first hand at almost every gym I visit around the world.

Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.

Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.

How did I know?

Terror is easy to read on the faces of your audience when you are standing in front of them.

A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.

Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.

I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”

Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”

To be clear, exercise is not scary. And at TFW we will prove it.
You see, sitting on the couch and eating fast food is scary. Lifting a bar with weights off the floor while working out is not dangerous. Lifting too much food to your mouth without working out is dangerous.

Running, jumping and sweating is not going to disable you.

Cancer, diabetes and heart disease will disable you.

Fitness is not the enemy here. Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.

During the evening, as I talked about the expectations for the program, I could see the fear start to melt away. The initial anxious scowls were turned into optimistic smiles.

But I had to wonder:

“What about all the people that didn’t come tonight because they were too afraid? What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?”

That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.”

The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them. Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:


Michael let the group know he spends his days driving for work and had gained over 50 pounds. He knew he was eating the wrong things. He knew exercise was important. He heard it from both his doctor and his kids.

Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day. My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.

Do any of these make you nervous about starting something new?

• Fear of Failure
• Fear of Change
• Fear of Injury
• Fear of Rejection
• Fear of Reality

If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.

Action is the magical cure to your fears and you don’t need a prescription to get it. Action is where the fear ends and the excitement begins.

SHOW UP and you can no longer let the first step be what’s holding you back.
SHOW UP and your calling, art, passion becomes more believable.
SHOW UP and your potential will start to come through.

The first thing I did at the orientation was congratulate the attendees on his or her courage. When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.

Now I am challenging you.

You are letting your fears hold you back from something. Whether it is your fitness, family, work or passion, you know the world is waiting for more. At Training For Warriors, we ask you to be a warrior.

A warrior is defined as a fighter.
A warrior is also defined as being brave.

And bravery is not the absence of fear, it is SHOWING UP in spite of it.

Get started now with our “28 Day Trial”

Time to SHOW UP,


Meals 101

As a Training for Warriors Coach and owner of an affiliate location I can attest to the fact that most people fail at weight loss do to two things. Most of you have read all the common recommendations. For example, eat breakfast every day, eat 4-6 meals and snacks each day, low-carb plans such as Paleo and so on.

A lack of success often is due to a few quick things! First, a lack of planning and having a solid weekly habit around meal planning and choices with nutrition. Second, is a lack of consistent commitment to exercise! So, I simply ask you to ask yourself these questions:

1) Do I apply a system to the choices I make each week with what I choose to eat?
2) Do I exercise 4 days per week or more?
3) When I go to the grocery store, I know what foods are best?
4) Do I know which fruits and vegetables are best for me and my health?
5) DO I take at least 30 min one time per week to plan my meals and grocery list for the week?


If you answered no to any of these questions you will see significant benefits from doing every one of the things above. TFW (Training for Warriors) East Metro is dedicated to your success! In being dedicated to your success we are releasing a check list that we call “Warrior 20”. These are our Top 20 “Super foods” that we suggest you focus on in your meal planning. My suggestion is to a) request your copy, b) look for your email immediately in your inbox!, 3) Save us as a contact in your email, 4) Print copies of the Warrior 20 for your fridge, desk, purse, car etc.. We promise to deliver quality content to you that will be valuable in reaching your goals!

Take the first step to conquering your goals, defeat the war on your health causing heart disease, obesity, diabetes and other chronic disease. Get your request for your very own “Warrior 20 Checklist” going here at:

Learn more about our 8 Week Transformation programs right here at our dojo in Cottage Grove by clicking on

Deadlifts and Broccoli Save Lives

Can Deadlifts And Broccoli Save Your Life?

If you are like most people, you know what to do when it comes to exercise and nutrition, but you may also find it difficult to do what you know! At TFW East Metro we understand this and this is why you get a motivating coach during every TFW East Metro session to help you take action. The following is an article from our Founder, Martin Rooney and covers the challenges you may face and how to solve them.

Brian Waldo-Owner of TFW East Metro\Optimal Health & Performance, LLC


Did you ever get excited about a new workout or diet program only to find it too complex or confusing to follow? Even though you started with great intentions, you probably learned an important truth about yourself and other people:

When people are faced with too many options, they usually choose to do nothing at all.

If you have to be Einstein to figure out today’s Russian-inspired plyometric workout or a nutritionist to understand your meal plan has to be grass-fed, organic and or raw, it will probably be easier skip the gym, hit the couch and keep eating Cheetos.

Just like your fitness program or diet, you have probably found other aspects of your life will also stall when there are too many “moving parts.” Maybe you have had business plans fail when there are “too many cooks in the kitchen.” Or you went to a restaurant and after seeing over 100 different choices on the menu you defaulted to “burger and fries.”

If you have ever found it hard to decide on a movie or article of clothing and just walked out of the store after taking no action, you know what I am talking about. In any of these cases, again you should have learned the lesson that too many choices are not always a good thing.

Many times, too many choices ultimately get you nowhere.

Why then do we have to make things seem so hard in fitness and nutrition? Maybe you like the attraction of new and exotic training ideas and food, but know that same exoticness also often paralyzes you from doing anything. And if you don’t do anything, you can’t get results.

So next time you want to try to add the gogi berry or some other new fruit they found in a country you never heard of, think again.

Over the years, I have realized you don’t need to give a person a rocket ship when all they needed was a rowboat. Training can still have some “sizzle” without having to be confusing. You just have to get excited again about the basics.

Last week I visited a few TFW gyms in the Chicago area.

I met people who had lost hundreds of pounds and others that were now off medication for the first time in years. But for each person I met, I knew there were others out there choosing to do nothing due to either fear or confusion.

Meeting the people training at the TFW facilities only strengthened the message: You Have To Start Somewhere!

And at TFW, we make it pretty easy for you. You just have to start with two simple things: DEADLIFTS and BROCCOLI.

At TFW we teach people to get “started with the simple.” Warriors in our program are brought back to the basics. And two basics I know work are deadlifts and broccoli!

Why Deadlifts?

It is a functional movement that most people can easily perform. You will have to pick stuff up during your day, so why not get better at it? Deadlifts work a high percentage of your muscles from the bottoms of your feet to the tips of your fingers.

And people love watching his or her numbers increase. And few photos get more internet “likes” than when you are standing with a bunch of weight in your hands.

Oh, the deadlift isn’t fun?


Why Broccoli?

Well maybe you don’t know as much about the “green warrior” as you should! Broccoli, which has been called “one of the world’s healthiest foods,” is a great source of Vitamins C and K which can help healing, collagen formation and protect you from free radicals.

Broccoli has also been cited for anti-inflammatory and detoxification properties as well as a great food in the battle against cancer. And above all, when people eat it, they know they are doing something good for themselves.

How do I know we are getting the broccoli message out there? When people dress up as broccoli at TFW events, you know people are taking the idea seriously.

Are both of those the be all and end all for training? No, but they get you started which can lead to even more good habits. Give someone 1,000 choices and they will do nothing. Give them 2 and they can get started.

How can you get started with Deadlifts and Broccoli?

Simple: Add more weight on your bar, add more broccoli on your plate. If you do both, you will not only be stronger and healthier, but you have also done the most important thing: you will have started.

Want to get started with an exercise routine?

My advice is to stop looking for the new and shiny idea and find something you believe in. As I have always said, “stand for something or fall for anything.” Two things I know for sure. As a result of the 260 TFW affiliates around the world, more people deadlift and more people eat broccoli. And it is making a difference.

What are your two positive things?

What are two things you believe in?

Once you discover them, I challenge you to make the world a better place by getting people to do them.

Learn more about quality foods you need to fuel your body, feel good and burn fat! Go to: Get my Warrior 20 Download

Eat your broccoli,


When did you get old?

31 Ways To Look And Act Younger

Would you like to seem a little younger? Does time seem like it is passing you by? If you would like to reclaim some of your fitness and figure from your youth, this is one article from TFW Founder Martin Rooney you cannot afford to skip. Read this and not only will you get a little laugh, but you will also get a big idea how to improve your health.

Brian Waldo, MS, CSCS, CPT, CES, WLS, FNS TFW 1&2


Whenever I present, I am always honored to take photos at the end of the show. If you have seen photos of me or from coaches at TFW’s, you have probably noticed our signature “warrior face” pose.

This is a growling face with my hands up like a fighter (often with a warrior yell thrown in for effect too!) I don’t do the face to be angry, I do it to have fun.

Although striking a pose and making some noise is more entertaining than just standing still, many people have to be prodded into doing it. Once they hit the pose, however, you can see they get a quick taste of how fun it is to act like a kid again.

That got me wondering if there are any other negatives you experience by “growing up.”

When I am traveling, I can often be found pulling off what might be considered some “childish” acts. Whether it is performing 20 jumps to get a great photo in front of a famous monument, riskily climbing up on a statue, or taking on a food challenge with some local delicacy, I notice most people my age choose to stand and watch.

You know the drill: they watch and seem to enjoy it, but aren’t involved. Kind of like those parents that sit out of the “splash zone” at Sea World as if there is an unwritten rule that older people no longer enjoy getting wet.

Don’t get me wrong. Having 4 young daughters (and a few more gray hairs!) is a daily reminder there are ways I too have “gotten old.”

For as much running around as I do, I have also found myself standing on side of a playground scrolling through emails, waiting while my kids take a fifth consecutive trip on a roller coaster and puzzling over why their math homework got too difficult.

This had me wondering once again, what should stay and what should get removed from your life when you go from being a “kid” to a “grown up.”

Since there is no manual here are my ideas on how to grow up while still staying young.

Good Ways To Grow Up

When you enter adulthood, there are some things you did as a kid that are probably wise to stop. Whether it was eating 3 Big Macs (yes I did it!) or not cleaning my bathroom towel or bedroom sheets for months (yes I did those too!) when you “grow up” there is a point some things should go away.
Here is a quick list of other things you may have done when you were younger that you should have stopped doing by now:

• Sleeping Away The Weekend
• Binge Drinking
• Binge Eating
• Smoking
• Only Cleaning Up When Someone Is Coming Over
• Hours Spent On Video Games
• Hours Spent On TV Cartoons
• Living With Your Parents
• Asking Your Parents For Money
• Having Your Parents Do Your Wash
• Eating Lots Of Candy
• Drinking Lots Of Soda
• Partying For Multiple Days In A Row
• Skipping Class
• Hour Long Phone Conversations About Nothing

Even though that list may put a smile on your face as you remember some of the “good old days,” the good news is you hopefully removed most of these items from your life as you got older.

The bad news?

There are some things you probably did in your youth that should not have been removed and some that still need to go.

Let’s start with the stuff you once did that should have stayed:

Good Ways To Stay Young

You may have packed your toys and trophies away, but there are some youthful ways to keep your inner kid alive.

Yes, getting rid of your torn tee shirts or heart throb posters was a good idea, but there are some other “childish” habits that weren’t. If you haven’t done any of these in a while, time to get going before it gets too late:

• Ride A Bike
• Climb A Tree
• Sing Your Favorite Song…LOUD
• Dance Like No One Is Watching
• Paint A Picture
• Read A Book
• Play A Sport
• Go For A Swim
• Try Something New

Childish Habits That Still Need To Go

Do you think people should get overweight or weaker as they get older? I don’t!

Just because you grew up doesn’t mean you have to look and act old. People don’t lose strength because they got old, they got weak because they stopped using strength!

Just like your car might have once been filled with garbage and smelled like a locker room, there are some things you did as a kid that don’t work anymore.

Here is a list of things you may have gotten away with that need to go:

• Lots Of Caffeine
• Lots Of Sugar
• Never Flossing
• Staying Up All Night
• Didn’t Save Money
• Skipping Workouts
• Sitting Around For Hours
• All Your Meals Got Cooked In A Microwave

When you were a kid, the only vegetable you may have known was a couch potato, but you need to be smarter than that.

When you were young you might have had a smaller expectation for your health.

Just because you got away with candy, soda and fast food doesn’t mean it’s still the right thing to do.

Ironically, paying more attention to your health will be the way to keep the kid alive inside of you.

Just because you are not a kid anymore doesn’t mean you always have to act like it!

Grow Up!


P.S. TFW East Metro classes at Optimal Health & Performance are starting the next 8 Week Transformation in mid April. Click the link below to get more details!

Avoiding Injuries

In over 20 years of working as an Exercise Physiologist and a Personal Trainer I have seen many people come in with injuries. Most are looking for ways to fix up their body and move on toward a goal of improved performance, weight loss or just being active. Utilizing specialized corrective techniques that others have taught me such as Muscle Activation Technique, functional movement screenings and overhead squat assessments can be helpful. After such assessments, a corrective model of exercise programming can be used to systematically strengthen and lengthen muscles in your body. This type of programming will minimize stresses on your body in places where it is not wanted. One method of managing tension that can be used to manage tension is foam rolling (Foam Roller Education) or common corrective stretches (Corrective Stretching Learn More). Optimal movement requires addressing areas of need regularly with each week of training.

The key however is to avoid injuries in the first place. Commonly, injuries are more likely while doing household chores rather than during exercise if done correctly. What is more common with gym injuries is a lack of understanding of the exercise, the load on the body, correct form and inappropriate changes in load and intensity.

Over training, sleep deprivation and dehydration are other big factors in injury management. Over training can be avoided with appropriate rest between sets, proper nutrition, adequate sleep and cycling training with an active recovery week. An active recovery week is one in which you still do things at the club or outside, but take a break from the formal program to give your body a chance to adapt and heal. See more on the signs of over training at Signs of Overtraining .

Regarding sleep, eight hours is the gold standard. I am far from a sleep expert, but I can tell you that a lack of sleep decreases the amount of time in REM sleep and decreases growth hormone production in your body. This hormone is needed from healing and recovery post exercise. YOU need this to recover! See more about sleep with some good links at Get more sleep.

Getting enough water can be a challenge for many of us. We think we are drinking alot of fluids, however, look out for those with caffeine as this acts as a diuretic and will dehydrate you quickly when combined with exercise or warm weather. Always push more water if you are drinking caffeinated beverages. A standard rule of thumb is to divide your body wt by two and that is the number of ounces you need at a minimum. Getting adequate electrolytes is also key to good hydration. For more on electrolytes see “Electrolyte Education” .

The philosophy of Training for Warriors National Website for TFW is to first avoid harm. Our extensive planning and foundations of our program are geared to help you build muscle, burn fat and feel good! Want to learn more about how to exercise safely and get results? Contact us regarding our “8 Week Transformation Programs” or Personal coaching\training at Click here to get 8 Week Information