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,


Why Resolutions Fail

It is now 2016.. If you are reading this I bet you established your “New Years Resolutions” a few weeks ago? I have been working in health care and physical fitness now for over 25 years. Year after year I see\observe people making resolutions with the best of intentions. The thing is that no matter how much people put thought, time and energy into the list of things they will do, most will fail.

Why? Why do people fail the something that they have chosen as something so important? Did they not think it through? Do they lack the fortitude to accomplish their goals? Here I present some reasons why people fail at their resolutions. This top 5 as follows:

1) The goal involves a “diet”.

2) Your doing because someone else is doing it.

3) Only involved because you will get a discount on your insurance.

4) Lacking a lifestyle goal.

5) Absence of knowledge, support and accountability.

I despise the word diet! For most it means they are committing to a short-term meal plan or book plan that someone wrote. Most people will only commit to something like this for 4-6 weeks at the most. This is not a change that will help most accomplish goals of getting more fit, living a healthy lifestyle and attaining a healthy weight!


How many times have you done something only because a friend asked you to? Seriously, think about it. I bet numerous times in your life you bought into something do some 30 day program that does not promote a lifestyle change, but starving yourself for 4 weeks and living on shakes. Do I use a protein shake? Yes I do.. however, I do not rely solely on them for sustaining my well-being.


Work site wellness programs have tons of incentives for people to commit to a healthy lifestyle. I know that these programs do create change over time. The problem is that 70% of Americans are still over weight and over 30% of Americans are obese. This number has continued to grow despite the money spent on work site wellness and community education. Why is that? I feel it is a lack of self-respect or being wrapped up in getting ahead financially. Finally, a poor balance in mind, body and spiritual wellness contributes to failure.

What is a lifestyle goal? A lifestyle goal involves adopting a complete change in how your day, week and month are organized. What choices are you making relative to physical activity, stress management strategies and prioritizing choices for meals, social activities and yes the people you hang out with. Do you realize that you are defined by the top five people you hang out with consistently? Is this good or bad? I can not answer this for you. However, if the people you hang with most of the time are not good for your health, maybe you should be thinking about spending more time with people who value their health more. This does not mean your friends are bad people. It means the choice they are making do not align with your goals. Possibly hanging at the gym with people who value their health and overall wellness more often consistently and for a long-term commitment is key!

Finally, for some people, a lack of knowledge or long-term support is lacking. I have seen this over and over again. This is a reality of people not realizing they need coaching to be successful over time. They need someone to tell them when they are off the mark. There is a need for being around others with common goals in community. The environment they place themselves does not con notate a true long-term commitment.

We all, myself included have areas in our life we need coaching on. Are you honest with where you need help? Are you choosing to get help at a certain facility because it is the least expensive thing out there? Or are you choosing a program that give you more than you pay for each month. A facility that delivers quality coaching, long-term programming and commitment to your success? Do you need that? Be honest! Our 8 Week Program will jump-start you and really get to the heart of the matter. Get more info at Get my 8 Week Information

I know there are plenty of places out there that deliver good programs with good intentions and provide many of the things I just talked about. If you are looking for a quality program near Cottage Grove, Mn and want to join thousands of people at over 250 Training for Warrior locations worldwide you should check us out and learn more about our next transformation program. We run high value programs that deliver results when you are committed to changes in your life! If you want to hear more about our 2016 Training for Warriors Transformation Program contact us at: Click to learn more about the 8 Week Transformation