The Good Life

SMART goals.

Goals without a strategy are just wishes with a deadline.  Strategies without routines are just theories without action.  Basically it is good to have SMART goals, but the next step is to break them down into deeper purpose, prioritize each, then come up with time based checkpoints (micro goals), and [...]

the cravings monster

Do you have cravings or bad habits you are trying to break? Do these things sneak up on you out of nowhere? It is probably because (like most of us) you have a Cravings Monster inside of you. The Cravings Monster is a being that shows up when you least [...]

emotional leftovers

“Emotional Leftovers” As we go through the holiday season, most of you will probably eat foods and drink drinks that your body isn’t used to processing (especially in quantity), and more than likely you aren’t going to get the best sleep because of it (especially if you had more than [...]

It is Good to Train in the Heat…But not if You Die or Have Organ Failure

When it is hot outside, and we are doing an activity that generates a lot of excess body heat, we are at risk of overheating. This is especially true when we are paying more attention to what round we are on, our form, and trying not to get passed by [...]

Avoid Unneccesary Soreness

Avoid Unnecessary Soreness Being sore is pretty much an unavoidable part of training, but that doesn’t mean we should ‘look’ to be sore or that it is only a good workout if you are really sore! General muscle soreness the day or two after a workout is usually called “Delayed [...]

“Why am I not progressing?”

“Why am I not progressing?” Is it the schedule (can’t make it in when I want)? Is it the coaching? Is it the programming? Is it your jump rope? Your shoes? Your training partners? I’ve got good news and bad news. The good news is that it is completely in [...]

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to [...]

Still Need to Sweat?

Start with the Basics The first steps to changing our body compositions has to do with routine and habits. Creating a consistent gym routine, building habits to prevent poor food choices, and getting enough sleep are all the first steps to getting us closer to the body we are proud [...]

Are Flatlander group training workouts totally random?

It’s all just random, right? “Programming” is the term used to describe a series of workout sessions someone does to achieve a goal or outcome. Good programming is complex, thoughtful, creative, and very time consuming. I could talk for HOURS about workout creation. But the short answer is that, yes there [...]

Stop. Right. Now.

Stop. Right. Now. When it comes to changing behavior, we are always battling with the momentum of our lives. Without deliberate thought, we will always default to what we have done in the past, and the longer we have done something, the harder it will be to change to something else. [...]