NEED A KICKSTART? START WITH THE BASICS.

Summer is over, kids are back in school, you are at work. But I'm guessing that you probably had some summer cocktails during your vacation(s), which means you probably took some time off from the gym. Is anyone out there feeling a little more puffy and out of shape after this fun summer? You are not alone. Time to get back to basics and clean it up!

Starting on September 18th I (Jen) will lead a three week nutrition program to get everyone back to the basics of eating clean. This program is designed for the nutrition novice, the guru and everyone between. You can be a current TCS client, or just a member of the Austin community ready to make a change with your eating habits. Everyone needs a kickstart sometimes, right? 

this program INCLUDES :

  • TCS SPEED class on Sept.  24th and Oct.8th @ 730am
  • TCS Conditioning Class on Oct. 1 @ 9am
  • Detailed food list to make it easy
  • Measurements
  • Monitored food log
  • One on one time if needed
  • Accountability! 

Benefits:

  • Better mood
  • Better sleep
  • Clothes fit better
  • More energy
  • Clearer skin
  • Actually being hydrated
  • With all of these things your workouts become better as well. You are able to put more effort into it, use more weight, move your ass faster.

Important Dates:

  • Kick off meeting Sunday September 18th at 11am. 
  • Official Start - Monday morning the 19th.
  • Official Finale - Monday October 10th (after final measurements).

SIGN UP HERE

SIT-DOWN: RACHEL LASSETER

Oh Rachel...where do I start. She loves wine, animals, steak, food as a whole, dirty memes, other people's babies, and power cleans. Hates sandbags :) 

Rachel is married to one of Travis's long time clients, Ryan. They were married not long after we opened TCS. After the honeymoon Ryan said "hey my wife might want to start working out so I am sending her up here to you." These are my favorite- I never know if the dude is telling his wife to come, kindly suggesting to start working out, or who knows. But once I met Rachel- I knew for sure Ryan was not telling this chick anything! HA! LIFT was definitely her decision.

Rachel was working out and seeing zero results. Dealing with a long time injury and frustrated she decided it was time to make a move. 

We started out with a month of personal training sessions to get her going and used to the way things work. She is naturally mobile and when I said "squat" she just went ass to grass...and that's when every coach is like YESSSS. She picked up things pretty easily...minus the name of equipment/movements which was pretty entertaining.  Every move we did was new to her. A lot of women would have been pretty intimidated and not come back, but Rachel just kept coming back for more and results came quickly. 

Rachel started off squatting the barbell. That 35lb bar kicked her little ass all over the gym. Today her max is 125 and really that looked a bit easy. She has gotten incredibly strong, and just keeps improving on everything. 

There has only been a couple of workouts where I thought she might punch me. Usually that somehow involves a sandbag. But she has a great internal voice that tells her to keep going and she always finishes. That is a quality that sets her apart from others. 

I love seeing her name on the roster because I know she will be walking up with big sunglasses and a smile soon...and everyone else is happy too because she is a team player in class, and such a great happy person!


SIT-DOWN: KYLE L

Kyle is relatively new to TCS, but has already made a huge impact at the gym with his positive attitude, sense of humor and hard work. Not to mention, he's got some of the best hair in the gym - and he knows it. Hahaha.

13557294_556231861245780_639771099_n.jpg

I really can't say enough about Kyle's work ethic. From day one, Kyle has always brought his best effort, regardless of what his shift may have looked like or whether or not their new baby girl, Iona, slept like shit. This consistent effort has obviously resulted in some real progress(#gainZ) for Kyle. He's become stronger and more mentally and physically capable to do hard work. But honestly, the thing I'm most proud of Kyle for is his vastly improved ability to find proper positions while lifting. In the beginning, this was a huge hurdle. We had to essentially start from square one and rebuild his lifting technique, which is very difficult, but he never let ego get in the way and never stopped working at it, which has paid off BIG for him! 

This type of mentality is exactly why Kyle makes TCS a better place. He's here to get better, even if it means slowing down, swallowing his pride, and putting in the time and effort to do it the right way - even it may not be the easy way.


 

 

SIT-DOWN: ALLISON

Allison has been with me for years. Hundreds of workouts, happy hours, events, job changes, everything.  Like many of the LIFT girls we see each other more times a week than friends or sometimes family. I notice hair changes, body changes, personality changes, stress, sadness and happiness. Allison and I have seen all of these with each other over the years. 

Recently she came to me after some major life changes wanting to start a new nutrition plan. I always suggest Renaissance Periodization first. If you are willing to count, measure and surrender to the process, RP is for you. After a short chat she was on board and ready to go!

Months later many people in the gym have noticed the changes. She is squatting more, pressing more, and overall a better athlete. Yes, a lot of this is contributed to making the nutrition change. The rest is your attitude, ambition, drive, and determination in the gym. It's all about the implementation. She took all the information and decided it was time to make a change. 

In the past Allison was okay being the smallest and lifting the lightest weights. That's how it went. Then she wanted more, and as a coach I was so excited to see her take this step. She shows up four to five times a week ready to rock. No complaining, just doing. 

Other people in the gym have noticed how strong she has gotten....because she is catching up with them! I could not be more proud of this chick. She decided she wanted to make progress. Goals, plan, workout, nutrition....SUCCESS. How can that be better planned out?


THE BIG 3: THREE FACTORS THAT MAKE STRONGMAN F*CKING AWESOME

I was thinking about what makes TCS different from other spots around town. One answer, and probably the most obvious, is that we implement strongman movements more than any other joint in town....at least that I'm aware of.

Why is this the case?

My best guess is that coaches are afraid of screwing it up. Afraid of failure. Strongman can be extremely intimidating to athletes and coaches that aren't up-to-speed on the techniques and how they can apply it to their current training protocols. These are legitimate concerns, but they can be easily settled with some proper education. Once you've learned the movements, their specific techniques and how to appropriately program, it's an instant realization that you've been missing out this whole time(FOMO much?).

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!


The BIG 3
Three Factors That Make Strongman F*cking Awesome:


1. Something that many people don't realize is that strongman movements are actually the closest thing to real-life, functional exercises out there. Think about it. Waaaaaaaaay back when, there weren't strength coaches roaming the wild teaching early humans how to pick up logs or stones. That shit was just part of our DNA. They knew how to get the job done in a way that minimized risk of injury while using the least amount of energy possible. (Did you pick up on that? Safety and efficiency.) This is still the case today!

We don't learn strongman techniques - we remember them.

2. As coaches, we must always provide the best service to our clients. That's how we build a successful business and maintain a solid reputation. In general, our athletes rarely need an over-complicated routine with super technical lifts that find the coach and athlete getting frustrated by failure and a lack of action.

Remember: People want to fucking move! If all you do is talk, your clientele will find someone else to make them sweat. It's really that simple.

The balancing act comes into play when you, as the coach, know your athlete needs to build certain positive characteristics that produce results. It's my contention that strongman movements and methods are some of the absolute best when it comes to getting a massive ROI (Return On Investment).

Basically, it boils down to how soon can you get a newb moving with quality and then add the appropriate dose of intensity? That's what will cause positive adaptation - movement and (appropriate) intensity. With strongman, the learning curve is nearly non-existent when compared to other modalities of training. It's simple, not easy. New athletes are able to get up and rolling sooner, which gets them the results they're looking for sooner!
ps. This doesn't make the others bad, wrong or any less important, but it should be a wake-up call as to how you get your people integrated. 

3. This shit is FUN! This is probably the most over-looked factor when training the general population. People want to have fun with their training. They also want to do shit that looks cool. And I challenge you to find anything more badass than picking up giant stones or flipping massive tires.

Look, it doesn't really matter if you're the world's best (technique/programming) coach, with all the coolest shit...If you are a Fun-Nazi, people will drop you like a bad habit and go where the fun is. Simple as that. You've got to make it fun!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

All of this probably sounds amazing by now, right? You're probably just wondering when I'm going to shut up and tell you how to properly education yourself in the ways of Strongman so that you can get started. Well, here it is:

10/9/2016 CrossFit Strongman Trainer Course -- Austin, TX @ Travis County Strength

You'll learn all of this stuff and more during this course. The cool thing is that you will learn by DOING! This is not a sit-in-your-chair-and-listen type seminar. We will discuss the movements, the proper cues, the common faults and then you will practice...and practice....and practice. And when you're tired from all the practice, that's when we perform the movement with a dose of intensity.  

This seminar is honestly one of the highlights of my coaching experience. I'd have to say that my absolute favorite segment of the course is the programming lecture. We discuss several ways you can institute Strongman into the programming at your gym and how to do so appropriately.

I love everything about this course and I would love to share it with y'all! Hope to see you there! 

SIT-DOWN: CLINT HARBOUR

A couple words come to mind when I think of Clint:

-JEEP
-Bandana
-Hip-Hop

Now, if you don't know Clint, this probably doesn't make much sense, but what it provides is a glimpse into how eclectic this guy is. Clint rolls up to the gym in his sweet lil red JEEP about 15 minutes before class. As he strides through the gym, he's rocking a bandana or headband with his earbuds in listening to some type of podcast. He sets down his old-school gym bag and begins his mobility exercises. And you better believe that if there's some old-school hip-hop on, he's reciting every single word right along with the artist. He's got them all memorized, word for word!

Clint is a lawyer for the state of Texas, which tends to keep him busy with either case prep or travel, but when he's in town he always makes the time for the gym. The guy works extremely hard while he's there and does the right things outside of the gym as well. All told, Clint has lost 36lbs while with us and impresses/inspires others to get their nutrition on point through ACTION. 

There are a lot of people that talk. Clint walks the walk.

With an already jam-packed schedule, he finds time to coach TWO basketball teams; the 5th-6th grade boys at St. Andrews, and a High School select team with the Austin Dawgs club. What's really cool is that he's been able to use some of the things we do at TCS to help condition his teams and improve their fitness. What I respect most about Clint is that he does it first. Again, he walks the walk and provides his players with a great role model.

Just one more reason that TCS is the special place it is. With people like Clint, how could it not be something special? 


BUILD IT, AND THEY WILL COME.

Gainz. Build it, and they (the gainz) will come. 

I know. This was a stretch, but it's true. If you want an inexpensive, easy to make, highly effective training tool - all you need is a keg.

Kegs can be acquired in a number of ways. Often times, all you need to do is ask that friend of yours that works at the bar for any leftovers that could be purchased for the deposit amount. Another easy way to snag one is from Craigslist, which by the way, is a great place to pick up any equipment on the cheap.

In the video that I'm about to share with you, I go into the details on how to select the correct type of keg, depressurize the keg so that the spike can be safely removed, fill and cap the keg.

Once you've built your keg, you'll have an amazingly effective training implement that can be used in numerous ways to build strength, power and speed! And just in case you're not sure how to use that keg, we will go in to some specific keg movements in future posts, so be on the lookout for those!

For now, watch this video and then go hunting for your keg(s)!


A Sit-Down with Jen Jones

You've probably noticed that there isn't a lot of flare or fancy shit going on around here. We like to keep shit simple and get down to the brass tacks. So in keeping with that, we are starting a new interview series that we're calling Sit-Downs.

In each Sit-Down we ask our athletes, who, by the way, don't know that we are scouting them for this project, why they train here at TCS and what it has provided to them. 

So, without further delay, here's our Sit-Down with TCS athlete and all around badass, Jen Jones.


A Trend You'll Want to Reverse ASAP!

As a Coach that's been doing this for a bit, I have picked up on to trends that take place on the gym floor. Some are good and others you'll want to stop ASAP. This topic falls under that later category.

General shoulder dysfunction as well as Bicep tendinitis are two issues that pop up more than we'd like. To start, our posture is typically pretty awful. Anteriorly rotated shoulders, a tight, immobile thoracic spine, and overdeveloped anterior muscles mixed with weak posterior muscle groups is a recipe for trouble in and of itself. Now throw in the workloads we place on our bodies....Uff!

Pushups, pullups, overhead pressing, dips or even overhead squats and snatches are all prime candidates for really aggravating the shoulder. To be clear, the movements aren't necessarily the problem, but rather the less than ideal positions or movement patterns displayed during said movements. This is especially the case when these exercises are done in large doses; what technique and solid position was once present, quickly disappears when the athlete goes in to "survival mode".

What makes this area less stable than others is the fact that the shoulder joint is designed for great range of motion and versatility, but tends to be less stable than your hip, for example. This all occurs because this joint is really a collection of muscles, tendons and ligaments that (should) secure the head of the humerus solidly within the Glenoid Fossa. A Fossa, by the way, is defined as a shallow depression on a bone into which another bone fits to form a joint.

Did you pick up on that? "A shallow depression..."

Sounds super solid to me. (sarcasm)


Look. All I really want to do with this post is offer a quick and easy way to keep those shoulders happier and healthier. I don't want to get all scientific and go through a college level Anat/Phys class with you. I'm sure you don't want that either. So, in short:

1.If you have some grumpy shoulders, this will help.

2.If you'd like to keep your shoulders from getting grumpy, do this.


GUNFIGHTER3 - 2016

 

Every year I have the unique pleasure of working with a group of former Recon Marines that go by the platoon callsign GUNFIGHTER3. This most recent event, held in late April, marks the 4th annual reunion for GF3. The gathering is a chance for these guys to get together, catch up, shoot the shit, and remember those that have passed. And, in that sense, I can't really think of a better day to post this blog, which is why I've been waiting since early April to do so. 

I can honestly say that being a (small) part of this group is a highlight of my year and has been each and every time. Besides that, my involvement is really a small piece of the puzzle - I'm just lucky to be involved.

These are great guys that have given a lot for the other brothers of GF3 and continue to do so. I will say that when these men get together, it's obvious that the bond they have will never fade.  

It's truly an honor to serve those that have served. Thanks, GF3.


WILL YOUR SKILLS SERVE YOU?

Being strong, fast, and explosive are all beneficial attributes. We know that for sure. We also understand that if faced with a life-threatening situation, those attributes will improve the chance of survival. Your training in the gym helps develop these characteristics and will serve you in your day-to-day life and that's really why we train the way we do - to improve our lives. However, relying solely on these characteristics may not be enough when shit really hits the fan and you are forced to protect yourself, your family, etc. 

So what can we do to better prepare ourselves for those rare but inevitable scenarios? We harness those broad, beneficial characteristics (strength, speed, power,etc) and focus them down by learning appropriate skills and drilling them until they become a reaction.

Let's take the Power Clean as an example. How confusing was that movement when you were first introduced to it? I'm sure many of you had no clue what the hell your coach was saying and you just kept trying to end up with the bar in the front rack - somehow, someway. It's totally understandable. Now, think back to the first time you had Power Cleans in a timed workout with intensity. How sloppy was that shit? Did you just default back into your old ways of "I'm just get this fucker from the ground to the shoulders"?

Just like any exercise or movement that you have limited exposure to, when a bad situation gets worse, what is your default? What are your skills that you can fall back on in an instant to protect yourself and/or others. Will it end up being a sloppy, ineffective power clean? Or will you have developed the skills and patterns enough to be brutally effective?

I ask these questions to you, but I also ask them of myself.

Bad shit happens all the time. I often wonder what I would do in those situations and I can't say with 100% certainty that my skills would stand up. But knowing this is the first step. The second is seeking out guidance and quality instruction so that you can be confident in your abilities.

On June 24th, from 6:30-8:30pm, Daniel Jolly will be guiding the men of TCS and the surrounding Austin area through skills and drills designed to teach us how to FIGHT FROM THE DOMINANT POSITION.

This will be the LUMBERJACKED Men's Night for the month of June and will be capped at 10.

We will have more info on this seminar in the coming weeks, so stay tuned!

ATLAS STONE TECHNIQUE: Keep Those Biceps Happy & Healthy

The cool thing about strongman movements is that whatever gets the job done is a viable option and should be considered. Of course there are some considerations that need to be made like safety and efficiency, but there isn't really anything that says you MUST lift a stone a specific way.

To follow this up, the type of workout you are performing also dictates how one would optimally move a stone. For example, some workouts are short and are designed to be completed as fast as possible. In this case, a movement with fewer stops and starts/phases would be ideal. On the flip-side, there are other work sessions that are longer in duration and will require more efficiency for the purpose of longevity. You see, performing a large number of reps using a "one-timer" technique or simply just using your biceps more will typically result in some inefficiency later in the workout and possibly even some minor to serious irritation at the elbow. 

In the video below, I breakdown how to tweak your technique so as to save those biceps and utilize the larger muscles of the posterior chain to more efficiently move that stone. Before we get to that video, it should be noted again that this technique is not the ONLY technique. There are situations where some variations of this movement are more desirable than others. Play with what works best for you. This is simply information for you to digest and use at your discretion.


DOWN THE RABBIT HOLE - 2

RabbitHole.jpg

Yet again, an old commencement speech delivers a powerful message. This one was delivered by Admiral William H. McRaven, Commander of U.S. Special Operations Command. In his speech, McRaven shares the lessons he learned while becoming a Navy SEAL.

This video is 20 minutes long. I know, that's soooooo long! Make it happen! Find the time! You need to hear this!


 

 

DOWN THE RABBIT HOLE

I often find myself spinning down a rabbit hole on YouTube. Sometimes it is meaningless junk that just jumps out at me for no particular reason. While at other times, something I watch provides a message that seems to be just what I needed to hear in that moment. Funny how that works.

I was watching commencement speeches (weird, I know) and stumbled across Jim Carrey's speech that I'm sure some of you have seen/heard. I watched the entire 26 minutes of it and found myself devouring the information that he was sharing with the graduating class of 2014. 

This entire trip down the rabbit hole got me thinking....

If I find value from these messages and lessons, surely others will too.

So, below you will find the tail end of Jim Carrey's speech. I realize that y'all probably don't have 26 minutes to *hopefully* receive a meaningful message from a YouTube video, but if you can open up to the idea and watch the last 5 minutes provided below, I think you'll get something valuable from it. At least that is my intention with this post.

And if this one doesn't do it for you, maybe the next one will, as I think this may become a regular thing for Sunday mornings. We'll see.


WHAT'S YOUR WHY? - Wendy

In our latest edition of "WHAT'S YOUR WHY?", we sit down with TCS athlete, Wendy Vaughan. Tattoos, stylin' chucks and moving heavy weight are just a snapshot of a much larger picture in regards to Wendy's reason for working hard in the gym and out.  


1 THING YOU SHOULD BE DOING THAT YOU'RE PROBABLY NOT

Rather than leave you in total suspense, I'm going to just let you know that we are talking about band pull-aparts. There. Now you can rest easy and tune in.

It's very common for people who workout to neglect the posterior muscle groups - the ones that you can't see when admiring your sweet, sweet gainz in the mirror. This is unfortunate because the posterior chain is where we *should* be generating the majority of our power production from. Not just when we lift heavy shit in the gym, but when we take on everyday activities as well. So, let's just say those posterior muscles are important.

To compound the issue, most people greatly overdevelop their anterior muscles - namely the pecs and biceps - which cause some serious dysfunction if not attended to. Band pull-aparts are one of the most simplistic, user-friendly exercises that can be performed often to help turn the tides against anterior overdevelopment and build up that critical posterior.

Below is a quick video on HOW-TO properly perform band pull-aparts. Just like any other exercise out there, doing these with shit form will not produce results and can possibly lead to injury. So let's just agree to check this video out rather than assuming you know your shit based off the name of the exercise.

*NOTE: Let me apologize in advance for neglecting to shoot this video in landscape format. It's been a very long time since I've done a movement lecture/demo video using my phone and I totally spaced how ridiculous it looks when viewed in portrait. I'm sorry, and it won't happen again. Ha!

PROTECT YOURSELF

You can lift weights, sprint, and be as fit as you want...but do you know how to use your strength to protect yourself? Hopefully you never have to find out. But what would happen if someone came from behind you? From the front? What would you do? Would you have the skills - and confidence in those skills - needed to defend yourself? 


Statistics from the Texas Association Against Sexual Assault:

  • 6.3 million Texans have experienced some form of sexual assault in their lifetime

  • 2 in 5 women in Texas have been sexually assaulted

  • 1 in 5 men in Texas has been sexually assaulted

  • 91% of sexual assault victims did not report to law enforcement

  • Studies confirm the undetected rapist is a serial hunter and serial offender – not the misunderstood drunk guy

  • Over 94% of rapists roam free with only 3% ever spending a day in jail


On April 10th from 9-11am, Daniel Jolly, a professional UFC fighter and Kuk Sool Won instructor, will be leading a SELF DEFENSE SEMINAR at Travis County Strength. This practical, hands-on seminar is open to any women in the Austin area. All ages are encouraged to come learn these vital real-life skills.

It should be clearly stated that this is not a women's self defense class. This seminar will cover scenarios and practical applications that are effective for anyone to use to defend themselves. You will not be learning silly shit like "grab, twist and pull", or to simply "place a brick in your purse". You will learn real skills from a trained professional in a women's-only environment.

SIGN UP NOW

ASHTON KUTCHER IS MY NEW GURU

MAN! It's weird getting back to the keyboard after such a long hiatus, but it needed to happen! I saw a quick video that got me super fired up about working hard and the possibilities that open up when someone is willing to push harder. So while I was knocking out some of the chores around the gym this afternoon, I was attempting to script this post out in some form or fashion so that it would come across as a worthy topic that brings y'all some value.

The logical place to start would be to share with y'all the video that has inspired this post. Boom!

I know what you're probably thinking.....WTF?!? Ashton Kutcher?!?! It's OK, I thought the same thing. Nothing against him, as I really don't know anything about him, but this tiny glimpse shows some pretty impressive qualities that I respect immensely.

All of the points that he hits on are GOLDEN. I don't think there's anyone out there that can deny that the message he's sending has some serious value - especially when you consider who he speaking to in this case. Everyone needs to hear this shit, but young people need it more now than ever, as widespread entitlement has seemingly swept over our population, which, in my opinion, is incredibly dangerous.

What really hit me was his first point of OPPORTUNITY. He states that, "opportunity looks a lot like hard work." 

WHOA! Take that in for a second.

It is way too easy to forget this. No one owes you shit. You are NOT entitled to all the shiny things in this world. You must WORK for everything. That hard work then opens new doors and new opportunities for success and fulfillment. 

Another Kutcher-ism that I really, really like is when he proudly states, "I'VE NEVER HAD A JOB THAT I WAS BETTER THAN." 

That shit is awesome. Period. 

If you think you are "too good" for this or that, you will most likely find yourself waiting for hand-outs wondering why you're in the situation your in. Respect is earned and dues must be paid. These are simple laws of life. Choose to ignore these and life will chew your ass up and leave you wondering WTF happened.

 

 

 

 

WHY TCS DOESN'T SEE A MEMBERSHIP SPIKE

Sweat.jpg

I've been asked several times since the new year whether we (TCS) have seen a big spike in new members. Each time I explain that we don't see any extraordinary membership growth. I go on to explain that TCS is different in a couple ways:

1. We want our athletes to show up. Gyms that do in fact see spikes around this time of year don't give a shit about you or whether you actually show up. In fact, they've done the research to find that magic number that their "members" will pay and not feel bad about wasting each month when the membership is not used. They bank on you not coming in! Seems backwards, right?

Not here.

2. Our memberships are set at a higher price point and act as a filter for this kind of activity. Only people that see the value of the training they receive at TCS, as well as the sweat equity they put in to their time here are willing to invest in their monthly dues. To put this simply, you get what you pay for AND some!

We don't do half-assed, wishy-washy here. Our athletes see the value and understand there is a real-world benefit to their time at TCS. If prospective athletes are more concerned with paying the lowest price they can find, that's just fine with us. Rest assured, will never dilute our community just to get bodies in the door.

RESOLUTIONS: AN OBLIGATORY MESSAGE

It's that time of year.

(sigh)

You're probably being bombarded with $19.99 gym membership offers, articles on how to drop 15lbs quick and easy, and, of course, the "magic pill" that melts fat and builds rock-hard muscle all while you sit on your ass and eat whatever you want.

As a coach and gym owner, it's an incredibly frustrating time. So let's just clear some things up and then we can move in to the good stuff.

The pushers of these promos don't really give a damn whether you actually use their product or service. They just want you to purchase it. As far as they're concerned, they would actually prefer that you purchase the product or service, take your hand, pat yourself of the back for a job well done, and then continue to do nothing. 

They are in the biz of providing the carrot that dangles in front of you as you "try really, really hard" to reach your goals. They know that you will get temporary fulfillment from taking that first step towards achieving your goals. On the flipside, they also know that the vast majority of you will fall off the wagon for one reason/excuse or another.

"I just don't have the time."
"Working out is hard."
"Eating healthy is expensive."
"I don't have anyone to push me."
"I don't know what I'm doing."

I could go on and on but I'll spare you.

Look, we all know that this time of year is littered with shiny promises of a better body and all with little to no work involved. We know this is bullshit. There is no easy way to achieve a goal. It takes work. Period.

But even that's not enough. You see, the reason so many people fail is because they have not found a important enough reason to make the achievement of this goal a MUST. 

Let's just dig in to that a bit. How many times have you heard someone say that they really should workout more? Or that they should eat healthier? Does that strike you as being a powerful proclamation? Nope.

"Should's" are weak and provide an out when things get shitty. On the other hand, stating that you MUST workout more, or that you MUST improve your nutrition is a different animal. Stating and truly believing that you MUST accomplish something let's your brain know that it's time to get serious. Mentally, you have just burned the boats and the only way you come out of this endeavor is victorious or dead.

The reason I'm sharing this with you is so that you can go into 2016 with some ammo. Look, I would rather people just not make resolutions if it's going to be a "should" rather than a MUST. I know how bad it sucks to set sights high and then fall short. It's a shitty feeling and one that can often lead to a wicked downward spiral of let-downs.

So, as you contemplate what to shoot for in 2016, ask yourself how bad do you really want it? Is it a weak-ass "should", or do you have enough gusto to make it a MUST?