Friday, December 18, 2009

IRON - Henry Rollins

It's been a while. To make it up to you I'm posting a great article by Henry Rollins.

By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Wednesday, October 7, 2009


It's been awhile. Sorry about the delay. I'm back.

One fundamental exercise I see my clients, athletes and non-athletes alike, get wrong is the push-up. I found this instructional video from Eric Cressey. Check it out below.

I want to end this post with a thank you to my 7:00 Fitness Camp for the birthday present. "Trainer Greg" appreciates your kindness.

Thursday, September 3, 2009

Zach Even - Esh **Special Offer**

My buddy Zach Even - Esh just
called me and reminded me that
the last chance to take advantage of
the BIG Birthday Bash he's holding is ending soon.

Zach is a crazy mofo for this awesome hook up.

Let me tell you why:

This is his A - Z system of how he creates
athletes into powerful, lean and mean beasts.

He has used his methods on athletes, fitness
fanatics, men and women.

His system does NOT discriminate, it works
for everyone.

I recently saw video footage of his
athletes competing in an event called
'The World's Strongest Athlete'.

These guys looked lean and mean.

Like Gladiators.

The crazy thing is Zach trains them
using stuff you can make or find out
at the playground or park.

You don't even need a gym and this stuff
is FUN to do.

It's not your typical bicep curl and bench
press workout which can get boring REAL Fast.

This is more like Rocky training to kick the
crap our Ivan Drago. Remember that stuff?

I just listened to one of the bonus audios
that Zach hooks you up with and I am fired
up to train.

I am heading off to the local park
to get in my work out with nothing
but my own bodyweight.

I will talk to you soon, it's time
for you take action.

Make it happen!


PS: Sale ends soon. Don't miss out.

Get the Underground Strength Manaul

Saturday, August 15, 2009

Speed & Agility Training

This past week, I had one of my friends and fellow trainer, Carl Wright, CSCS, take a few of my athletes through some speed & agility training. Below is a highlight video. My 11 year-old son, wearing the blue Nike shirt, participated much to his delight. We had a great time, and the guys learned a lot.

Monday, August 10, 2009

Guest Post -- Jason Ferruggia (Building Muscle)

Jason Ferruggia is one of the top strength and conditioning coaches in the world. He has trained over 700 athletes in the last 15 years, including athletes from the NFL, MLB, NHL, and NCAA. He knows his stuff. So, when he contacted me and asked if I would like him to contribute an article to my blog, how could I say know. I was psyched.

Right now he is selling his Muscle Gaining Secrets with tons of bonuses. I recommend you check the Manual out and buy it. Whatever Jason says is gold. Here's his article:


How To Build Muscle Fast by Spending Less Time In The Gym
By Jason Ferruggia

I’ll never forget my first encounter with “Big Joe.” I had just gotten my driver’s license about a week before, so I was 17 at the time. Up until my 17th birthday, I had been training at our crappy high-school weight room and was counting the days until I could drive myself to the real gym about 15 minutes down the road. I had been training for a few years at that point and was really starting to get obsessed and read everything I could about how to build muscle fast. Of course, I had been doing everything wrong up until that point, but I didn’t know any better. I was convinced that when I was finally able to join Main Street Gym, I would start to grow like a weed.

During my second week there, I saw Big Joe for the first time. I was about halfway through my workout when he walked in. He was massive from neck to calves with a thick goatee, long sideburns, and a mop of curly brown hair. Big Joe stood about 6’4” and had to have weighed close to 300 pounds. At the time, he was in his late 30’s or early 40’s and walked with a slight hitch—I would later find out that it was from an old football injury—but he continued to squat and deadlift on a regular basis.

He was doing standing military presses that day and throwing around 275 like the bar was empty. I couldn’t help but stare as he hoisted the weights up with ease. After every set I did, I would walk to the water fountain just to get a closer look at one of the most jacked guys I had ever seen in person.

Eventually, we crossed paths and he nodded. That was it.

All the gym vets seemed to know him and every few minutes I heard one of them acknowledging his presence.

“What’s up, Big Joe?”

“Big Joe, what’s happening, my man?”

I had to move to another section of the gym to complete the rest of my workout, but I figured I would see Big Joe again when I was done. I was wrong. When I finished my workout, I looked around the gym and Big Joe was gone.

It was about two weeks before I saw Big Joe again. He came in the door right behind me one night and thanked me when I held the door for him. We both went about our business and started our workouts. He was doing bent-over barbell rows that night and had worked up to 405 for a few sets of six.

About halfway through my workout, I had to run to the locker room to get my straps out of my gym bag. When I returned Big Joe, was gone again.

Over time, I started to see Big Joe more and more and began to notice a trend- he was in and out of the gym before most guys were even halfway done with their workouts. He was so much bigger and stronger than everyone else that I figured there had to be something to what he was doing.

Finally, I worked up the courage one day to go up to Big Joe and ask him about his short workouts. I wanted to learn more about how to build muscle fast and I just knew Big Joe was the one to help me.

“Uh, excuse me,” I said.

“What’s up, big man?” Big Joe replied.

“I just wanted to ask you a few questions about training. I notice that your workouts are way shorter than anyone else’s in this entire gym, yet you are bigger and stronger than everyone,” I said.

“Finally caught on there, huh, diesel? That’s the secret right there. If you keep your workouts short, you never overtrain, you recover faster, and you constantly make progress,” Big Joe explained. “Your testosterone output peaks about a half hour into your workout and is completely shot within 45 minutes. So get in and get out in 45 minutes or less and you will get huge. That right there is one of the most important things I can ever teach you about how to build muscle fast.”

From that day on I have kept all my workouts short and have always done so with all of my clients. The results have been nothing short of spectacular. There is no reason to spend your life in the gym. Hit it hard and get out. And get ready for guys to start stepping aside when they see you coming.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out

Wednesday, August 5, 2009

Tour of NTS Gym

Below is a video tour of the NTS Gym. Enjoy!

If you would like information on joining the NTS Gym please email me at

Sunday, August 2, 2009

NTS Strength Camp - Tire Flips

Check out this video of two beasts flipping my 400lb tire.

These beasts are just going into 9th grade. I cannot wait to see what they accomplish.

Thursday, July 30, 2009

NTS Strength Camp

Another NTS Strength Camp just started. I'm thrilled with the athletes who are attending. These guys kick butt. I cannot wait to watch them on the court and field. They are going to "kill it"!

Here are some pictures of tonight's workout:

I feel for the guys who these athletes are going to face. They stand no chance.

Monday, July 27, 2009

Success Story

Here is a great success story from one of my clients:

"Over the last six months I have been able to loose 70 lbs. Much of this success is due too the hard work and personal knowledge of Greg Nielsen of NTS Fitness.

Greg's fitness plan has worked wonders for me physically. Not only am I loosing the weight that I desire, but I am getting stronger as I go. The variety of workouts and exercises has my body more fit than it ever has been.

Greg's plan is not just the workouts! He gives you all of the eating tips you need. In addition, he advises you on the other fitness steps a person should be taking to achieve their ultimate goal. Greg has a deep knowledge of how to be physically fit, and most of all, he genuinely wants to see people obtain their goals. His plan has worked for me. I could not of lost the weight I have without him." -Aaron

The key to this client's success, and any client for that matter, is the willingness to work hard and sacrifice. If you share the same desire as this client, and are willing to work hard, please email me at and we will discuss what you need to do to achieve your fitness goals.

Thursday, July 23, 2009

More Info -- NTS Fitness Strength Camp

About: NTS Fitness Strength Camp is a fun, yet highly intensive fitness and strength program. Successful completion of the Camp will be defined by each participant. NTS will work closely with each participant in the achievement of the participant’s goals. Each workout will be challenging, but not impossible. You will be pushed to your physical limits. As you progress through the camp, you will notice a difference in your fitness and overall health. Be prepared to amaze yourself.

Date: Starts August 3

Time: 7:00 p.m.

Cost: $125.00 (however, if register before July 29, cost will be $100.00)

Location: NTS Gym - Brigham City, Utah.

**There are only five spots available, so act fast**

If you would like to attend the NTS Fitness Strength Camp please email me at

Thanks, Greg

Wednesday, July 22, 2009

Register Now -- NTS Fitness Strength Camp!!

I currently have five openings for the upcoming NTS Fitness Strength Camp. Camp is scheduled to begin August 3, will either be held at 7:00 p.m. or 8:00 p.m., and will last one month. Camp is held three times per week. The cost is $125.00, but if you register before July 29, it will only cost you $100.00. This is a great opportunity to lose weight and get into shape. Plus, we have a lot of fun.

Check out what others have said about the NTS Fitness Strength Camp:


Thanks for a wonderful exercising experience! I totally enjoyed bootcamp and look forward to doing it again soon. What a fabulous way to jump start any workout routine. It was tough, okay, even brutal at times, but strangely fun and exhilarating. I would recommend your fitness camp to not only those who are wanting to start a work out routine, but also those seasoned verterans out there. I was able to shed 5 pounds and went from a size 12 to a size 10, all in one month! Greg is an excellent trainer. He is enthusiatic, encouraging, and makes each workout unique and enjoyable. Thanks Greg! I'm looking forward to fall bootcamp! Hillary"

"Hi Greg,

This is late in coming, but I wanted to say Thank You. The techniques that I learned in your boot camp have helped me revamp my workouts and have changed the way I look at myself. I now know that I am stronger physically and mentally then I ever thought.

When I do my workouts I always end up doing "just 5 more" then I really want to do. I hear you in the back of my mind telling us that we can give 5 more each time! I am amazed at how the strength training has improved so many simple every day things.

So once again, Thank you. Hopefully I will get to come do the boot camp again soon!

Don't miss out! Please email me at, if you have questions or would like to register for Camp.

Tuesday, July 21, 2009

Zach Even - Esh -- Guest Post

Carry Like Crazy!
By Zach Even – Esh

The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?

Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?

These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?

I snagged a great pair of farmer handles from

I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!

You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.

The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.

Some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.

Carrying heavy objects of any type are awesome for full body strength development and work capacity.

In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.

I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.

The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!

This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.

He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.

Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.

It can’t get any simpler than that!

Now it’s time you begin to carry some odd objects!

About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of {aff_link}. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine.

Wednesday, June 17, 2009

Mental Toughness

Check out this Nike video. Awesome!

Friday, June 12, 2009

Inspirational Story -- Rocky

You've got to watch this video. The story of Stallone and how the movie Rocky came about is truly inspiring. I included the transcript below the video. Enjoy!

(Transcript) Sly Stallone, Sylvester Stallone, Rocky… Rocky's story is this even right? …But Sly's too, Sly is a good friend of mine. And,when I first met him years ago. He listened to my tapes and stuff and he invited me over for dinner, we started talking and I said I heard your story from other people but I really want to hear it from the horse's mouth.

I don't know how much is mythology and Urban Myth and how much is true…so he told me his whole story, he said the essence of it though was, he said he knew his whole life what he wanted to do since he was very very young, he wanted to be in the movie business. Period. I mean Not just TV… Movies.

He said why was, for him, it was a chance to have people not only escape but to inspire people and by the way that drive is what made most of his movies to inspire people what they capable of, overcome unbelievable obstacles, cause of his own life he felt like he did that..

When he was born he was pulled out by the forceps, that's why he looked the way he did, that's why he talked the way he did.

Then he said so I really want to do that and I knew why I want to do it and I wasn't gonna settle for anything else..and he said what happened was, I went out to try and get jobs and its not like they went “Hey Adrian”, they went hey you're a star, it didn't work out very well.

They looked at me and said Hey, You're stupid looking, do something else, DOh Doh…there's no place for you in that stuff you're never gonna be a star in the movies, you're insane. No one's gonna want to listen to someone who looks dopey and talks out of the side of their mouth. And he got No after No after No... after No. He said I was thrown out more then fifteen hundred times of agents offices in New York. I said there aren't fifteen hundred agents in New York. He said, I know, I've been to them 5,6,7,8,9 times.

He said he went to the number 1 guy. I got in there at 4'o clock and he wouldn't see me and I stayed there, I would not leave and I stayed there overnight. He came back the next morning and I was still sitting there. That's how I got my first job...

The guy said, fine, come in here! And he sat down and he went through this and he gave me my first movie. (Tony:) Oh really? I thought Rocky was your first movie? He said, no, this other movie, I'd never heard of it. Well, what character did you play? … I was in it for about 20 seconds. I was the thug that somebody beat up. He said because they made me feel like you know “people hate your guts, you're getting beat up will be a good thing”. And he did like three movies like that…never got anything, kept going out, rejection, rejection, rejection. So finally he realized it wasn't working, so he changed his approach. He said I was starving, by the way, he said I couldn't pay for even to have heat in my apartment. My wife was screaming at me everyday, go get a job. I (Tony) said why didn't you?

He said because I knew if I got a job, he said I get seduced back and I'd lose my hunger. He said I knew the only way I can do this as if it was the only choice if I burnt all other bridges, 'cus if I did a normal job pretty soon I'b be caught up in that rhythm and that stuff and I feel OK about my life and I feel like my dream would just gradually disappear.

He said I wanted to keep that hunger, that hunger is the only thing I thought was my advantage. He said my wife didn't understand that at all. He said we got these vicious fights and he said it was freezing so I was broke, we had no money and he said so I finally went to the public library one day because it was warm. I didn't want to read anything. I went in to the New York Public Library.

So I was hanging out there, sat on this chair and somebody left a book there and he said I looked at this book and it was the Poems, the stories of Edgar Allen Poe and he said so I started reading it and I got totally into Edgar Allen Poe and he knows everything about him, so he goes on for another 20 minutes telling me about Edgar Allen Poe he knows everything, how he died, what it was about, what really happened and I said What did Poe do for you? He said Poe got me out of myself. He got me to think about how I can touch other people not to worry about myself so much. And he said he made me decide to become a writer I (Tony) said just imagine “Rocky the writer".

He created the movie script, Paradise Alley, and managed to sell it for $100, but it did not lead to anything. Finally, he was so broke that he hocked his wife’s jewelry. This was basically the end of their relationship. They had no food and no money. There was only thing he had left, and he loved him more than anything. It was his dog and the unconditional love his dog gave him, unlike his wife.

He was then forced to sell his dog. He waited in front of a liquor store to sell his dog for $50. He finally met a man to buy it, but he haggled him down to $25. He walked away and cried. This was the worst thing in his life.

Then 2 weeks later, he watches a Muhammad Ali fight a white guy and gets an idea. He writes for 20 hours straight. He had created a script that would eventually be known as Rocky. He knew what he wanted and why he wanted it. "I took the action, now it's time to deliver." Now, all he had to do was find somebody to buy it.

After a series of rejections, he finally meets a couple of guys who wanted to buy it. They offered him $125,000 for the script. Even though this was an unbelievable amount of money, Stallone said he would only accept it if he starred in the movie. Remember he was starving? "That is my story, and I'm Rocky" As a no name, he was rejected, these guys wanted Ryan O'Neill to play the part of Rocky. He turned down the money because he refused to compromise. A couple of weeks later, the same guys offered him $250,000 to NOT to star in his own movie. He turned it down. They came back with a final offer $325,000. He turned them down. He knew he had to be Rocky.

They finally offered him the chance to star in his own movie, but they didn’t want to pay him much as it was a risk to them. They ended up paying Stallone $35,000, which included a share of the profits.

The first thing he did was go back to the liquor store to find the man who bought his dog. He waited three days before he finally did find him with the dog. He told the man he would do anything to get his dog back. He offered $100, $500, and $1,000, but the man refused to sell the dog back.

What did he do? "I knew my outcome & took massive action." He changed his approach and finally got his dog back. He paid the man $15,000 of the $35,000 he received from the movie script & a part in the movie.

The dog in "Rocky", Butkiss, is Sly's dog.

The movie, "Rocky", ended up costing $1 million to make, and it grossed over $200 million and won an Oscar. Right before the Oscars, he read all the rejections, all the things people had said, he'd written it all down. Sylvester Stallone told Tony Robbins that the greatest revenge is massive success.

Friday, June 5, 2009

Muscle Building -- Jason Ferruggia

Attached below is a great article from Jason Ferruggia. You can check out his website at the link to the right. Enjoy!


My Top 5 Muscle Building & Fat Loss Tips
March 27, 2009
I was interviewed for a big name fitness magazine recently and they asked for my top five training tips. Here’s what I told them…

Train like an athlete- You should be training for enhanced performance and your strength work and conditioning/ cardio should be hard, heavy and fast. None of the light weight, slow motion nonsense, and no medium intensity, steady state cardio that drowns your fast twich fibers in lactic acid, turning them slow.

Use big, full body exercises and add in some throws, jumps or strongman training whenever appropriate. Always strive to increase your performance from one workout to the next by lifting more weight, doing more reps, jumping higher, running faster or getting done in less time. Everybody wants to look like Georges St. Pierre or Gabrielle Reece so why not start training like them?

Use exercises that allow you to move your body through space- When you move your own bodyweight (or bodyweight plus resistance) like you do in a chin up, pushup, squat, etc. you activate more muscle fibers, thus you will get bigger, stronger and leaner a whole lot faster. As far as conditioning and cardio goes, you have to realize that the human body wasn’t designed for repetitive steady state activity but rather short bursts with a wide variety of different movements. This is exactly what you do when you play most sports. When you pump away on a machine for 30 minutes you are fighting evolution.

So focus on bodyweight and free weight exercises like chins, dips and sprints, play as many sports as possible, and avoid all strength or cardio machines like the plague.

Less is more- When training for size, strength and speed, quality is always more important than quantity. If you undertrain you will make some progress, albeit slowly. If you overtrain you will make zero progress. When in doubt, do less. Limit your workouts to 45 minutes (excluding warm up) and 12-18 (and sometimes up to 24 depending on the type of training) total work sets.

Eat only organic, anti inflammatory, plant based whole foods- If a caveman couldn’t eat it you shouldn’t eat it. Nothing that comes in a box or plastic wrapper or that contains any artificial ingredients whatsoever should ever touch your lips. Focus on getting the majority of your calories from vegetables, fruits, nuts, seeds and legumes. Add in extra protein where you need it and drink nothing but pure water. Also, try to avoid dairy, corn, wheat, sugar and saturated fat as these cause inflammation throughout the body leading to pain and disease.

Sleep- Getting 8-10 hours per day of high quality sleep is simply the best thing you can do for recovery, building lean muscle, burning bodyfat, improving insulin sensitivity, enhancing immune system function, repairing damaged tissues/injuries, improving brain function, etc, etc, etc. If you are not sleeping you have a major problem and it needs to be addressed with high priority.

For complete 12 week workout programs, premade diet sheets, a detailed list of the greatest exercises on the planet and a ton of helpful tips on improving your sleep quality and recovery ability get on over to now.

Train smart,

Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser, Men’s Fitness Magazine
Author, Media Spokesperson, Consultant

Friday, May 29, 2009

Abdominal Training

I know. It's been a while. Life has been very busy. Two camps are just finishing up. Both camps rocked.

I wanted to write briefly on abdominal training, or core training. There is a lot of BS about how to strengthen your core. For example, check out this video.

For my athletes, and anyone else I train, I shy away from crunches and your typical sit-ups. Instead, I focus on exercises such as planks, spiderman climbs, sledgehammers, birddogs, and the power wheel. These exercises will strengthen your core much quicker than doing countless crunches.

Check out some of the videos below to see some great examples on how to strength your core.

So, unless you are rehabbing, leave the bosu board alone, and try some of the above exercises.

Thursday, April 30, 2009

Running & Reading

Great video of Will Smith. Check it out:

What do you think?

Wednesday, April 29, 2009

April NTS Camp -- Retest

Tonight the girls who attended the Camp came back to retake the baseline test they took one month ago. I could not be happier. All of the girls lost weight and inches. All of the girls took at least one minute off of their 1 mile time. One girl even bettered her time by 3 minutes. Also, the girls rocked push-ups and sit-ups. I am so impressed by these girls. They have made me so proud.

Tuesday, April 28, 2009

Inspired - the movie

My passion for training people really began when I saw how people transformed themselves, both physically and mentally, through exercise and fitness. Not only do people lose weight, but they gain confidence, self-esteem, and a deeper appreciation for life.

There is a movie called "Inspired" coming out. It documents the journey of several individuals as they attempt to lose weight. I almost got emotional watching the trailer. It looks powerful. Enjoy!

Monday, April 27, 2009

April NTS Camp -- Mon. Workout & PICTURES!!

Tonight was the last workout of the Camp. I always hate when a Camp ends. Both the 7:00 and the 8:00 Camps were great. I was continually impressed.

Here's tonight's workout:

Dynamic Warmup Phase

Strength Phase: (4 x 30 seconds)
1. Trap Bar Deadlift
2. Bench Press
3. Lunges
4. Shoulder Press

Core Phase: (3 x 30 seconds)
1. One Leg Planks
2. Right Side Planks w/ Leg Raise
3. Left Side Plank w/ Leg Raise
4. Reverse Crunches

Interval Phase: (4 x 30 seconds)
1. Side-to-Side Jumps
2. Jump Rope
3. Step-ups
4. Ladder

Static Stretch Phase

I took a some pictures last Friday of those in the Camp. Unfortunately, I am no photographer, and most of the pictures did not turn out. Here are the few that did:

Thanks to all those who participated in the NTS Fitness Strength Camps. I hope to see you again soon.

Funny Video

Last month I posted a video of a boy getting stuck squating, and calling his mom to help him. Hilarious! This video is equally as funny. I love the gloves.

Since I often train by myself, I know the risk of getting "stuck" when benching, squating, etc. You need to be smart.

April NTS Fitness Camp - Friday Workout

Spirits were high on Friday. I decided that the entire workout would be based on bodyweight movements. Everyone got through a very difficult workout.

Dynamic Warmup Phase

Strength Phase:
1. Prisoner Sumo Squat w/ Knee High - 4 x 50 sec.
2. T Pushups - 4 x 50 sec.
3. Bulgarian Split Squats - 4 x 50 sec.
4. Inverse Row - 4 x 50 sec.
5. Tricep Dips - 4 x 50 sec.

Core Phase:
1. Planks - 3 x 30 sec.
2. Spiderman Climbs - 3 x 30 sec.
3. Superman - 3 x 30 sec.
4. Mountain Climbers - 3 x 30 sec.

Interval Phase: (x 4)
1. Burpees - 30 sec.
2. Walk in Place - 50 sec.
3. Burpees - 30 sec.
4. Walk in Place - 50 sec.

Static Stretch Phase

I will be posting pictures of the workout later.

Wednesday, April 22, 2009

April NTS - Wed. Workout - "THE 100"

Tonight we did THE 100 Workout:

1. Run 1/4 mile
2. 25 Body Squats
3. 25 Push-Ups
4. 25 Sit-Ups

Repeat 4 times, for a total of running 1 mile, 100 squats, push-ups and sit-ups. Everyone rocked it!!

We finished up with some isolation exercises; tricep pushdowns and partner curls. Great night!

Stop the Excuses

All too often, people want to lose weight and get into better shape, but they don't because they have an excuse, beit their age, a "bad knee", or time. I hate excuses.

Check out the video of this 77 year old guy deadlifting approximately 440 lbs. He didn't use age, etc. as an excuse.

Tuesday, April 21, 2009

April NTS Camp - Monday Workout

On Monday, the workout was the following:

Dynamic Warm-up

Resistence Phase:
1. Trap Bar DL - 8 x 30 seconds
2. Shoulder Press - 8 x 30 seconds
3. Weighted Step-ups - 8 x 30 seconds
4. Face Pulls - 8 x 30 seconds

Core Phase:
1. Right Side Plank - 30 seconds
2. Left Side Plank - 30 seconds
3. Plank - 60 seconds

Interval Phase:
1. Treadmill Sprints
2. Jumping Jacks
3. Ball Slams
4. Mountain Climbers

Static Stretch

Saturday, April 18, 2009

April NTS Camp - Friday Workout

On Friday, the weather was beautiful. So, we got outside to do the interval work. Everyone came energized and ready to work.

Dynamic Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. High Knees
5. Shuttles
6. Lunges

Resistence Phase:
1. Floor Press - 4 x 10
2. Reverse Bench - 4 x 10

1. Box Squat - 4 x 10
2. Straight Leg Deadlifts - 4 x 10

3. 50 Band Tricep Pushdowns

Interval Phase: (x 4)
1. Tire Flip & Jump - ME 30 seconds
2. Slow Run - EP 30 seconds
3. Tire Flip & Jump - ME 30 seconds
4. Slow Run - EP 30 seconds

In the 8:00 Camp, two girls did intervals on the treadmill, while Lance and Amy did intervals with step-ups and jumping jacks.

Great night!

Wednesday, April 15, 2009

April NTS Camp - Wednesday Workout

Here is a picture of the 8:00 Camp.

Lance, Shonna and Amy.

They work hard. They don't know the meaning of quit.

Here's tonight's workout:

Dynamic Warm-up: 5 minutes jump rope

Resistance Phase: (Tabata Style - 30 seconds w/ 10 seconds of rest)
1. Bench Press - x 6
2. Overhead Lunges - x 6
3. Push Press - x 6
4. Sit-Ups - x 6

Interval Phase:
1. Rocket Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Rocket Jumps - 30 seconds
4. Jumping Jacks - 50 seconds

Sand bag and over hand sled pull race.

Static Stretches.

Everyone did great tonight.

I only allow up to four individuals per Camp so that I can give enough attention to each participant. I love to be able to focus on each individual. So far, we have seen a lot of progress. Their strength is increasing, inches are being lost, and pounds are dropping.

Monster Warrior

Some people let obstacles get in their way of achieving their goals and dreams. Duane Stevenson didn't. Check him out!

Do not let excuses, disabilities, or apathy get in your way. Achieve!

Tuesday, April 14, 2009

April NTS Camp - Monday Workout

Last night, we continued with a Tabata style workout. Here is what we did:

Dynamic Warm-up:
1. Run
2. Skips
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistence Phase: (Tabata Style - 20 seconds of work, followed by 10 seconds of rest)
1. Straight Bar Deadlift - x 6
2. Incline Push-ups - x 6
3. Bulgarian Squats - x 6
4. KB Swings - x 6

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Walking in place - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Walking in place - 4 x 50 seconds

We threw in some bird-dogs. At the end, we did tire flip faces. Very fun.

Static Stretch

April NTS Camp - Friday Workout

Sorry. I'm a little slow getting Friday's workout posted. Here it is:

Dynamic Warm-up: 5 minutes of jump rope.

Resistance Phase: (Tabata Style - 20 seconds, followed by 10 seconds rest)
1. Trap Bar Deadlift - x 6
2. Shoulder Presses - x 6
3. Curls - x 6
4. Ball Slams - x 6

Interval Phase:
Sled sprints

Static Stretches

We also threw in some plankes, plankes to push-ups, and wall sits. It was a great workout.

At the end of the workout, I weighed each of the girls. They are all losing weight. I'm very excited to see these girls work hard and to see their hard work paying off.

Monday, April 13, 2009

Useless Invention?

You oftentimes will see inventions designed to help people lose weight and get into shape. Many of these inventions are useless. Check this out. It's called the Jump Snap.

Can jump roping be difficult? Yes, but that is why you want to do it. The jump rope is a conditioning tool. It's a great way to get into better shape and develop coordination. Instead of buying one of these "Jump Snaps" learn how to jump rope, get into the gym, and KILL IT!

Wednesday, April 8, 2009

April NTS Camp - Wed. Workout

Hillary, Jen, Marnee & Christina

These are the girls in the 7:00 p.m. Camp. They are highly motivated and TOUGH! Not only that, but they all have great attitudes.

Tonight they did the following:

-5 minutes jump rope.

Resistence Phase: (w/bands)
1. Squats - 4 x 16
2. Press - 4 x 16
3. Row - 4 x 16
4. Butt Blasters - 4 x 16 (8 each leg)
5. Tricep Ext. - 4 x 16 (8 each arm)
6. Curls - 4 x 16

Interval Phase:
1. Tire Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Step-Ups - 30 seconds
4. Jumping Jacks - 50 seconds

Static Stretching

Great night! Great fun! Great workout! Great job girls!

Monday, April 6, 2009

April NTS Camp - Monday Workout

Weather was beautiful today. It was nice having the girls workout with the sun coming in through the windows.

This is what the workout was tonight:

1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase
1. Squat (w/barbell) - 5 x 50 seconds
2. Front/Lateral Raises - 5 x 50 seconds
3. Lunges - 5 x 50 seconds
4. Sit-Ups - 5 x 50 seconds

Interval Phase
1. Sprints (on Treadmill) - 4 x 30 seconds
2. Ladder - 4 x 30 seconds
3. Mountain Climbers - 4 x 30 seconds
4. Jump Rope - 4 x 30 seconds

Sandbag/Sled Race


The girls have started keeping a food journal. They are also doing some sort of cardio workout on the days Camp isn't held. I'm excited to see what they accomplish.

I should have a group photo by the end of this week to post.

April NTS Camp - Friday Workout

Friday was a great Camp. Here's the workout:

1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase:
1. Push Press - 5 x 50 seconds
2. Curls - 5 x 50 seconds
3. KB Swings - 5 x 50 seconds (25 lb Kettlebell)
4. Tricep Extensions - 5 x 50 seconds

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Knee Highs - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Knee Highs - 4 x 50 seconds

1. Sled Work

Stretching Phase

Thursday, April 2, 2009

April NTS Camp -- Wed. Workout

Last night was the girls first workout of the Camp. They all came eager and willing to work hard. Here is what they did:

1. Light Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Walking Lunges

1A. Bodyweight Squat - 5 x 1 minute
1B. Push-Ups - 5 x 1 minute
1C. Step-Ups - 5 x 1 minute
1D. Shoulder Press - 5 x 1 minute

2A. Rocket Jumps - 60 seconds ME
2B. Jumping Jacks - 30 seconds EP
2C. Split Jump Squats - 60 seconds ME
2D. Jump Rope - 30 seconds EP

3. Plankes - 2 x 60, 30 seconds

4. Stretch

The workout was great. The girls killed it. I'm impressed. I can't wait for Friday.

Tuesday, March 31, 2009

NTS Fitness Strength Camp

Two more Fitness Strength Camps have started. I'm really excited about both groups. All of the participants seem excited and ready for a challenge.

I found the video posted below. It is of Kelly Pavlick, a successful boxer. I incorporate in my own training and the training of others, including the Fitness Strength Camp, tires, sledgehammers, sled work, etc., which you will see Kelly using. These tools are simple, but they have a tremondous impact on your strength and overall fitness.

Thursday, March 26, 2009

Be Careful

Remember, if you are going heavy, use spotters or lift in a cage. If you don't, you might look like the fool in this video, or worse, you can hurt yourself.

Tuesday, March 24, 2009

Are you willing to die on a treadmill?

Check out this video of Will Smith. It's an older video, but he has some great things to say.

Monday, March 23, 2009

Products Coming Soon

I will soon be offering products for sale, including NTS Fitness t-shirts, ebooks, foam rollers and equipment. Check back soon for more details. If you have a question, please email me at

Friday, March 20, 2009

How to Bench Press Correctly

I oftentimes will see people bench press incorrectly. Many use too much weight, which will cause them to bounce the bar off their chest. This is dangerous. I also see people flare their elbows way to far, or they will lower the bar above the nipple line.

It is important to bench press correctly for a number of reasons. First, and probably most important, correct technique will decrease the chance of being injured. Second, if you use correct technique, you will likely see more gains (muscle size and strength). Finally, I have found that if you set up properly, and use correct technique, you can press more weight.

Here is how to bench press correctly:

The Set-Up
1. Pinch your shoulder blades together and keep them tight. Keeping the shoulder blades tight will create a more stable surface from which to press. It also creates a shorter distance for the bar to travel.

2. Keep pressure on the traps and upper back. Do this by lying on the bench. Pull yourself up and towards the bar and then lowering your traps and upper back into the bench. Drive your legs into the ground. This should result in an arched back with pressure on the traps and upper back. Doing this will allow you to use the supporting muscles for the bench, your traps and upper back.

3. Squeeze the crap out of the bar while trying to pull it apart. By squeezing the bar hard and trying to pull it apart, your body will stay tight and your triceps will be activated.

The Lift
1. Slowly lower the bar to right below your nipple line. Actually, concentrate on pulling the bar to your body. This will keep your body tight and muscles activiated.

2. When lowering the bar, tuck your elbows so that you can lower the bar in a straight line and so your lats will be activiated for the lift.

3. For max-effort lifts, make sure you fill your lungs and belly with air, and hold it for the entire repetition.

4. Make sure the bar travels in a straight line down and up.

5. Drive your feet into the ground, thus activating more muscles for the lift.

I just discovered the video below. It is from the Diesel Crew ( It is an excellant video on bench pressing correctly.

Thursday, March 19, 2009

Sign Up Now -- NTS Fitness Strength Camp

It's time to sign up for the next NTS Fitness Strength Camp. There will be two camps held, one from 7:00 am to 8:00 am, Monday, Wednesday and Friday. The other camp will be from 7:00 pm to 8:00 pm, Monday, Wednesday and Friday. Camp will last one month and costs $100.00. There is also a mandatory orientation you must attend before the start of Camp.

Camp is tentatively scheduled to start March 30. I am only allowing four spots for each Camp so that I can give individual attention to each participant. So act fast.

If you are interested, please give me a call or email me.

Wednesday, March 18, 2009

Wed. Workout - NTS Fitness Strength Camp

Second to last day of the Camp. I let the guys decide what they wanted to do. We wanted to have some fun. The guys first wanted to go heavy on the trap bar deadlift. Two guys deaflited 400 lbs. I was really impressed.

Next, the guys wanted to max out on the bench press. Following the bench press, we did chain push ups (drop sets) followed by straight bar curls (drop sets).

Monday, March 16, 2009

Mon. Workout - NTS Fitness Strength Camp

Last week of camp. Today's workout was tough, especially the intervals at the end.
We began with Tabata and then finished with work on the treadmill and with the sled.

1. Squats
2. Push-Ups
3. Sit-Ups

1. Treadmill Intervals
2. Sled Intervals

The guys felt like puking today. They pushed themselves hard.

Friday, March 13, 2009

Recovery & Restoration

I train hard. Because I train hard, I need to make sure I spend time recovering and restoring from my workouts. If you do not give your body time to recovery, and perform certain restorative methods, then you will not see the gains you desire and you will likely get hurt.

I ran across this article. I posted the full article below. It is by Joe Hashey of Synergy Athletics ( I recommend you read it. Enjoy.

5 Best Recovery and Restoration Methods
March 12, 2009 on 10:19 am | In Articles, Strength Training |
Here are the top 5 recovery methods that I recommend to my athletes. You MUST train hard, and recovery hard! Keep in mind, these are mostly high school and college age athletes that are often at the mercy of their school schedule. I also am not in the business of recommending any supplements to younger athletes. Here are some healthy ways to recover your body and restore your muscles!

Food. Its simple, when they are done working out, they have to eat a protein source. Muscles are made out of proteins, without consuming any quickly (in the first 45 min after a workout, the earlier the better) muscles won’t grow. Its like trying to build a log cabin without wood, just doesn’t make any sense. The body needs protein to build muscles. On top of that, eating quality meals with a protein source, carbohydrate, and additional vegetable will help your body feel better after training. Ever eat fast food after a hard lifting session? Your muscles will be feeling it the next day. I’ve done it with pizza, not pleasant. You’ve already done the hard wok in the gym, don’t sabotage yourself in the kitchen.

Self-Myofascial Release and Active Release Techniques (ART). This includes foam rolling which I have posted about extensively (Foam Rolling), using a lax ball, theracane, the stick, or any other massage tool. When a muscle stretches, near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates both the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques have are helpful in fixing soft tissue adhesion and dissipate scar tissue buildup. Foam rollers cost around $10-20 and a lax ball is around $1. I came across a good article by Eric Cressey and Mike Robertson that explains foam rolling more in depth - Feel Better for $10.

Contrasting. The first few times a person uses contrast showers it may be uncomfortable, but still invigorating! I recall when John, new trainer here are Synergy Athletics, was getting ready for the NFL combines. He had his full day scheduled, including his time in the shower! There are different time sequences used, but I prefer 1 minute as cold as I can stand, followed by 2 minutes of as warm as possible. Also, you can isolate the contrasting to a body part, such as the hands. Use two buckets, one with hot water, and one with icy cold water. Perform the same contrasting and you will feel great! Contrasting relaxes AND excites the muscles, moves blood through, and shortens the restoration time.

Warm-Up, Stretch, and Relax. Stretching has been a hot topic in the training world lately. Stretching post workout and on rest days will help recovery. First, during a workout, muscles contract and shorten. Stretching them after the workout insures the muscles range of motion and length. Pre Workout you should be using (with a couple exceptions) a dynamic routine. For recovery, I recommend increasing the body’s core temperature with some light exercises such as jogging or jumping jacks, then performing a static stretching routine. I also snuck relaxing in here. I have some kids that want to stay up on their video games until 1 in the morning, then wake up at 6:30 to go to school. That’s not how it works! You must relax and get your sleep.

Hydrate. Drinking water is crucial, but I don’t use strict guidelines such as “drink 8 oz every 13 1/6 minutes.” I just tell the athletes to drink, bring water with them when they train, and keep a water bottle during the day. There are many recovery drinks out there, but to keep my demographic in mind, water is the most practical. Drinking on your rest days will help push toxins out and keep the muscles loose.

If you implement these recovery and restoration methods, you will feel better, and most importantly, you can train HARDER. We like to “train hard and recover hard.” I originally wrote a longer post, but it wasn’t saved! So, if you have any questions or additional thoughts, just post them in the comments!

- Joe Hashey, CSCS -

Fri. Workout - NTS Fitness Strength Camp

Today's workout was brutal.

1A. Burpees - 3 x 20
1B. KB Swings - 3 x 10 (each arm)
1C. Mountain Climbers - 3 x 20
1D. Band Curls - 3 x 20
1E. Plankes to Push-Ups - 3 x 20

2. Hand-over-Hand Sled Pull - 5 x worked up to max

Only one more week of this camp.

On a side note, one of the Camp participants has lost nearly 20 pounds. His efforts are being rewarded.

Wednesday, March 11, 2009

NTS Winter Fitness Strength Camp Crew

Here are the boys. We started out the Camp with 5, but one had to withdraw because of an old injury. Hopefully, he'll be back soon.

Enjoy the pictures.

And finally, a picture of the whole crew:

Camp ends next Friday. I'm really happy with how this Camp has turned out. As I've said before, these guys work hard.

Another Camp will be starting soon. If you are interested, send me an email.

Wed. Workout - NTS Fitness Strength Camp

I was really impressed by the guys today. Even though they were all very tired from the time change, and even though the workout was difficult, none of them gave up. They continue to exceed my expectations. Some of them are mentioning their weight loss, and all have stated their strength has increased.

1A. Clean & Press - 4 x 50 seconds
1B. Sledgehammer - 4 x 50 seconds
1C. Shouldering Sandbag & Squat - 4 x 50 seconds
1D. Treadmill - 4 x 50 seconds (at running pace)

2A. Tire War
2B. Partners Curls

3. Sit-Ups w/ 12lb Medicine Ball

I know I have promised this for a while, but by tomorrow I will post some pictures of the Camp.

Monday, March 9, 2009

Mon Workout - NTS Fitness Strength Camp

With the time change and the heavy snow we received in Utah, all of the guys were dragging. But even though they were tired, they did their best and didn't give up. Here was the workout today:

1A. Ball-Up Squats - 4 x 50 seconds
1B. Push-Ups with feet elevated - 4 x 50 seconds
1C. Trap Bar DL - 4 x 50 seconds
1D. Front/Side Raises - 4 x 50 seconds
1E. Treadmill - 4 x 50 seconds

2A. Leg Ups (from arm slings)- 3 x 30 seconds
2B. Russian Twists - 3 x 30 seconds
2C. Crunches - 3 x 30 seconds

I'm really enjoying my new trap bar and sled. I incorporated both in my Saturday workout. Today, because of the snow, I could only have the guys use the trap bar. Hopefully, this week they'll get to enjoy the sled.

Friday, March 6, 2009

Friday Workout - NTS Fitness Strength Camp

The guys were tired and sore today. Still, they battled and fought their way through the following workout:

1. Jumping Jacks - 3 x 1 minute
2. Lunges - 3 x 1 minute
3. Push-Ups - 3 x 1 minute
4. Reverse Bench - 3 x 1 minute
5. Step-Ups - 3 x 1 minute
6. Presses - 3 x 1 minute
7. KB Swings - 3 x 1 minute
8. Tricep Dips - 3 x 1 minute
9. Situps - 3 x 1 minute.

Then the guys did two sets of plankes. Good workout. Two weeks left of the Camp.

On a side note, I received a couple presents in the mail: trap bar and sled from Elite FTS (see I can't wait to try out the new equipment.

Wednesday, March 4, 2009


Succeeding in life takes courage. Succeeding in the gym takes courage. Reaching your goals takes courage. Most goals worth attaining do not come easily. Sacrifice, hard-work, and determination are required.

When I am training someone, or running a fitness strength camp, I can quickly see the character of the individual. A week ago I had a guy come in for a trial workout. He quit before he even finished the workout. I won't see him again. Compare that to a guy I train who comes in for every workout ready to give his all. He never complains. He never gives up. Besides working out with me, he carefully watches his diet and swims everyday. He has courage. He is willing to make the sacrifices necessary to succeed.

What type of person are you? What type of character do you have?

Wed. Workout - NTS Fitness Strength Camp

The boys were ready to work today. Here's today's workout:

1. Tire Flip - 4 x 40 seconds
2. Recline Rows - 4 x 40 seconds
3. Clean & Press - 4 x 40 seconds
3. Split-Jump Squats - 4 x 40 seconds

After the above circuit, we had some timed races doing tire flips, sandbag carry, and 100lb heavy bad carry. Good workout!

Monday, March 2, 2009

Mon. Workout -- NTS Fitness Strength Camp

Today we did the 100 workout. It was a killer. The boys did the following:

1. 100 Jump Squats
2. 100 Push-Ups
3. 100 Sit-Ups

Then, after they exhausted, they did the following:

1. Sledgehammer - 2 x 1 min.
2. Jump Rope - 2 x 1 min.
3. Treadmill - 2 x 1 min.

While the workout was tough, the guys didn't quite.

Friday, February 27, 2009

Friday Workout -- NTS Fitness Strength Camp

Today's workout was a killer. They did the following nonstop 3 times. Each time through the cycle we decreased the amount of time at each station. The first time through 1 minute, second 55 seconds, third 50 seconds.

1. Jumping Jacks
2. Lunges
3. Push-Ups
4. Reverse Bench
5. Step-Ups
6. Shoulder Press
7. KB Swings
8. Tricep Dips
9. Sit-Ups
10. Treadmill

Afterwards, the guys stretched and went home, exhausted. Until next time. . . .

Wednesday, February 25, 2009

Wed. Workout - NTS Fitness Strength Camp

We took a week off because of the passing of my mom. Today was there first day back in camp. They said it felt like the very first day - tough workout. This is what they did:

1A. Tire Flips - x 4
1B. Recline Rows - x 4
1C. Clean & Press - x 4
1D. Ball Slams - x 4
1E. Split Jump Squats - x 4

They performed each exercise for 40 seconds and then moved on to the next exercise, for four sets.

They then finished with chain push ups, similar to the ones seen in the video below. It was good to have the boys back in camp.

Thursday, February 19, 2009

In Loving Memory

My mom passed away this evening after a courageous battle with pancreatic cancer. She has been a perfect example to me of compassion and strength. She will be truely missed.

Monday, February 16, 2009

Monday - NTS Fitness Strength Camp

No Camp this morning because of President's Day. We'll kick it into high gear this Wednesday.

Friday, February 13, 2009

Friday Workout - NTS Fitness Strength Camp

Today we evaluated the guys again to see if they have improved since taking the baseline test a month ago. We checked their weight, 1 mile time, max push ups in two minutes and max sit-ups in two minutes. At the end, we discussed ways they can continue to improve.

Thursday, February 12, 2009

Avoiding Shoulder Problems

Approximately one year ago, I suffered an injury to my right shoulder. At the time, I was pushing myself too hard, with little or no rehab or deloading. When I hurt my shoulder, I went to the doctor. He said I likely had a partially torn bicep tendon. He prescribed anti-inflammatories and suggested cortisone injections. I took the pills and a couple days off. My shoulder continued to ache. I couldn't even sleep on my right side. I decided at that point that I needed to do something, or I might have to give up something I love.

I took some time off. That was really difficult because I love to lift weights. But I knew I needed too. I also began doing exercises to rehab my shoulder.

Below are two videos of exercises that I use. I recommend that you use these exercises regularly to avoid or rehab shoulder injuries.

Also, check out this link to DeFranco's website:

Wednesday, February 11, 2009

Wed Workout -- NTS Fitness Strength Camp

Today we decided to do something different. Instead of having a typical workout, I had the guys max-out on squat and bench. It was fun. I can see that the guys are getting stronger.

Tuesday, February 10, 2009

Monday Workout - NTS Fitness Strength Camp

On Monday, we did the following:

1A. Bench - 4 x 10
1B. DB Squats - 4 x 10

2A. Step Ups - 4 x 10
2B. Front Raises - 4 x 10

3A. Partner Curls
3B. Tricep Death - 3 x 15

The guys loved the Tricep Death exercise. I got it from Joe DeFranco. Check out:

Friday, February 6, 2009

Friday Workout - NTS Fitness Strength Camp

Some of the guys were pretty sore from Wednesday's workout. I think the single-leg squats are to blame (or praise). This is what they did today:


1. Squats

2. Push-Ups

3. Sit-Ups

4. Planks to Push-Ups - 3 x 40 sec.

Before the workout we talked about supplements and how most of the stuff out there is a waste of money. My opinion is that the most important supplements are a good multivitamin, fish oil, and protein. If you are looking to gain strength and size, add creatine.

Thursday, February 5, 2009


I love this story. I love this kid's passion. Check it out!

Wednesday, February 4, 2009

Wed. Workout - NTS Fitness Strength Camp

This morning went well. Everyone showed, although one guy still wasn't 100%. They did the following workout:

1A. Single-leg Squats - 4 x 10
1B. Bench Press - 4 x 10
1C. Box Jumps - 4 x 20
1D. Tricep Dips - 4 x 10
1E. Mountain Climbers - 4 x 20

After they did the above circuit, we decided to have some fun. The guys competed in a sandbag race and rope pull. They had to pick up and move a 25 lb, 40 lb, and 80 lb sandbag, one at a time, and then rope pull a approx. 250 lb tire sled. They had a blast. I continue to be impressed.

Tuesday, February 3, 2009

Be Careful How You Train

Stability balls can be used in a variety of ways in your training program. The "genius" in this video demonstrates an incorrect use. The idiot had it coming.

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Monday, February 2, 2009

Obesity Virus?

I know I've already posted once today. But I saw this article and I couldn't help myself. What a load of crap! Do you want to lose weight? Exercise, watch your calories, eat 6 balanced meals everyday, and get plenty of rest. Or, you could blame your obesity on a "virus".

Check out the article.,2933,482788,00.html

What do you think?

Mon. Workout - NTS Fitness Strength Camp

Two didn't show up today for camp because they are sick. The three that did show were given a treat.

1A. Burpees - 4 x 15
1B. Reverse Lunges - 4 x 10

2A. One Hand Elevated Push Ups - 4 x 10
2B. Reverse Bench - 4 x 10
2C. Kettlebell Swings - 4 x 10
2D. Shoulder Press - 4 x 10
2E. Ball Slams - 4 x 10

3. Tire Wars - x 3

4. Leg Raises (from ab straps)

I have found that burpees are often the most hated exercise, but they provide some of the greatest benefit. For that reason, they are a staple in my Camp.

Check back soon. I will be posting a few pictures of Camp tonight or tomorrow.

Friday, January 30, 2009

Short Rant

Forgive me. I feel the need to rant. I am sick of hearing people tell me they want to lose weight, or they want to get stronger, and then when I tell them what they should be doing, or invite them to a training session, they complain about their "sore knees", "weak back", or they fail to show up for a workout. Or, they show up but complain the whole time and give up.

If you want to lose weight, get strong, gain muscle, get fit, you need to sacrifice. You need to do something different than you are doing right now. You need to beat the laziness that dominates most peoples lives.

I've always been a fan of hard-core training. When I think of hard-core training, I think of Elite FTS and the Diesel Crew. Check out these videos.

Impressive, yes?

If you want to lose weight, or get strong, stop making excuses and go to work.

Friday Workout - NTS Fitness Strength Camp

This morning we went over the notebooks I gave the guys. The notebooks contain detailed information and advice on exercise and nutrition. We then did the following Tabata workout:

1. Squats
2. Push-Ups
3. Sit-Ups

One reason I love Tabata is the workout is quick, but also a killer. We followed the standard 20 second sets, with 10 seconds of rest between each set.

Wednesday, January 28, 2009

Wed. Workout NTS Fitness Strength Camp

The guys aren't as sore today. They were pumped up for today's workout.

1A. Tire Flip - 4 x 1 minute
1B. Push ups - 4 x 1 minute
1C. Lunges - 4 x 1 minute
1D. Sledgehammer - 4 x 1 minute

2A. Treadmill Run - 2 minutes
2B. Heavy Bag - 2 minutes
2C. Jump Rope - 2 minutes
2D. Power Wheel - 2 minutes

3. Planks

Friday we are going to discuss nutrition and basic exercise/fitness guidelines. After that, the guys are going to enjoy a Tabata workout.

Pictures will be posted soon.

Monday, January 26, 2009

Mon. Workout -- NTS Fitness Strength Camp

The guys worked hard this morning. I was impressed by their determination. The workout:

1A. Burpees - 4 x 10
1B. Reverse Lunges - 4 x 10

2A. One Hand Elevated Push Ups - 4 x 10
2B. Reverse Bench - 4 x 10
2C. Kettlebell Swings - 4 x 10
2D. Shoulder Press - 4 x 10
2E. Ball Slams - 4 x 10

3. Birddogs

All of the guys are sore, but motivated. I'm excited to see the progress they will be making over the course of the next month.

Friday, January 23, 2009

Friday Workout -- NTS Fitness Strength Camp

I am impressed by the men in my Camp. They all push themselves to the limit. They know how to work hard and aren't afraid of failure.

Here is today's workout:

1A. Bench - 4 x 10
1B. DB Squat - 4 x 10

2A. Step Ups - 3 x 10
2B. Front Raises - 4 x 10

3A. Curls w/ partner - work up to 10 reps and then back to 1 rep
3B. Tricep Extensions - 4 x 10

4. Planks to Push Ups - as many as you can do in 40 seconds

This workout was designed by the Beast from the East. On Monday, they will hit it hard again. Should be fun!

Wednesday, January 21, 2009

Jan. NTS Fitness Strength Camp

This past Monday, another group began the Fitness Strength Camp. This time the group consists of all men. I have decided to post the workouts for each day of the Camp.

On Monday, we began with some general information. We then proceeded to perform a baseline test on all of the participants, which consisted of taking their weight, a 1mile run, 2 minute push up test, and a 2 minute sit up test.

This morning (Wednesday), the real fun began. Here is the workout:

1A. Tire Flip - 4 x 1 minute
1B. Overhead Carry - 4 x 1 minute
1C. Lunges - 4 x 1 minute
1D. Push Ups - 4 x 1 minute
1E. Sledgehammers - 4 x 1 minute

2. Planks - 2 x 1 minute goal

3. Stretch

The workout went very well. All of the participants were exhausted. I hope to post pictures soon of the Camp.

Tuesday, January 20, 2009

Pancreatic Cancer

My mom was just diagnosed with pancreatic cancer. Naturally, this came as a shock and has truly saddened me. I thought I should post some basic information on pancreatic cancer.

According to the National Cancer Institute, more than 29,000 people a year are diagnosed with pancreatic cancer. Doctors at the Mayo Clinic have explained that:

"Pancreatic cancer begins in the tissues of your pancreas — a large organ that lies horizontally behind the lower part of your stomach. Your pancreas secretes enzymes that aid digestion and hormones that help regulate the metabolism of sugars.

Pancreatic cancer often has a poor prognosis, even when diagnosed early. Pancreatic cancer typically spreads rapidly and is seldom detected in its early stages, which is a major reason why it's a leading cause of cancer death. Signs and symptoms may not appear until pancreatic cancer is quite advanced and surgical removal isn't possible."

Pancreatic cancer is sometimes called a "silent disease" because early pancreatic cancer often does not cause symptoms. But, as the cancer grows, symptoms may include:
1. Pain in the upper abdomen or upper back
2. Yellow skin and eyes, and dark urine from jaundice
3. Weakness
4. Loss of appetite
5. Nausea and vomiting
6. Weight loss

While there is no proven way to prevent pancreatic cancer, you can do the following to reduce the risk:
1. Quit smoking.
2. Maintain a healthy weight.
3. Exercise regularly.
4. Eat a healthy diet.

If you would like to learn more about pancreatic cancer, or cancer in general, please visit one of the following websites:, or

Friday, January 9, 2009


I saw this video on CBS and couldn't believe it. What do you think? (Sorry about the commercial at the beginning. I couldn't figure out how to delete).

Watch CBS Videos Online