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.



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!




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.


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.






It's that time of year.


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?


Carrey Bull has been a mainstay at TCS since day one. Her positivity and ridiculous work ethic influence everyone that has the privilege of training with her. To put it simply, Carrey makes TCS a far better place. 

What I really love about Carrey's story is that she truly finds value in the work that we do in the gym because it serves her outside of the gym. The last thing I want is for our athletes to be great worker-outters and then flop when it comes to real life shit. We do this stuff so that you can do the things you do better!

Here's Carrey's WHY:


MT Plan.jpg

Every (good) coach will encourage you to set your aim high and strive for the things that you're not quite sure are possible. After all, that's one major aspect of our job. We are here to guide and push you to do things that we know you're capable of - even if you don't.

But, it's also important to keep your expectations realistic. Often times, high-drive individuals look to accomplish remarkable tasks in an even more remarkable time frame. Sometimes it works out and good things happen. Other times, you are met with the cold, hard truth that it's just not going to happen like you thought it would. 

This brings to mind one of my favorite quotes:

"Everybody's got a plan 'til they get punched in the mouth." -- Mike Tyson

It's a tricky line to walk. Staying realistic, but yet shooting for the stars. I don't claim to have the cure-all for this. I'm merely suggesting that you monitor this balance when you find yourself having success, as well as when you are met with disappointment. These two occurrences are simply opportunities to check-in with yourself and ask the big questions. 

Like most topics covered on this blog, it really all just boils down to being conscious to what's going on and then making the appropriate adjustments on fly so that you maintain positive momentum OR slowing negative momentum in an effort to turn the tide.

In either case, consciousness is the key. After that, it's all just work.


In my previous post, I ended with a quote I saw recently that really stuck. So, naturally, I felt like it may be worth writing about.

"Being fit isn't about being better than someone else. It's about being better than you used to be."  -  Gym Jones

Often, competition with others gets all the attention. We are a society driven by competition and being the best. This isn't all bad. This drive to be the best gets people to work hard and strive for more. The problems start when this "King of the Hill" mentality becomes the sole purpose behind your efforts. 

One thing everyone needs to realize is that there is always someone better than you...unless you are THE ONE - in which case we all probably know who you are by now. Seeing as how that's probably not your story, if your only goal is to be the best or the've already lost.

The reason I love this quote is because it's simple yet profound and puts shit into perspective for the vast majority of people. Perspective is a beautiful thing if you can pick your head up and take in the big picture. For some, that's a big if.

I encourage you to take a second and really ask yourself what your goals are and whether or not you're going about it the right way.

If so, great! Keep truckin'. 

If not, gain some perspective and see if this simple little thought might help direct you.


Two Roads Diverged In A Yellow Wood

I know, I know. Shit is about to get cliche`.  I promise it won't last long - hang in there with me.

There are always at least two choices a person can make in any situation they're faced with. The difficulty comes in actually seeing all of the options rather than feeling trapped. Again I repeat - There are always choices. 

What's really cool is that people that dose themselves with a bit of adversity on a regular basis are then better able to handle shitty situations when they pop up. They've been training for those times that the shit hits the fan - and they are ready.

It may not always be a physically demanding challenge. Sometimes, it is purely psychological. For example, having to make a difficult decision and being able to keep a cool head while searching out all of the available options might come in handy in life, right? Thought so.

As a coach driven to build physically and mentally strong people, it's my job to dish out dosages of suck. If I don't, I am doing my athletes a disservice and not helping the prepare for adversity. And I don't want that on my conscience. 

This week, our primary dosage of suck was an abbreviated version of "Airdyne to Hell". Some of you out there know what I'm talking about, others haven't had the pleasure.

"Airdyne to Hell"(abbreviated)

  • 40 calories AFAP
  • 30 calories AFAP
  • 20 calories AFAP
  • 10 calories AFAP
  • Rest = 1:1 

This may not sound like much on paper, but if done correctly, shit gets spiritual. 

Why did we do this? Because it's really, really hard. It's also something that we've never done before. Suffice it to say, it created a ton of adversity for each individual to deal with - both physically and mentally.

When it was all said and done, I was proud of how each individual handled themselves. It was one of those moments that confirmed that these people are tough and can manage themselves better than most. It was a good day!

Be sure to add a little adversity in your life every once in a while. A muscle does not get bigger or stronger if it is not worked. The same is true of your ability to taken on challenging situations. Choose the difficult path. Take the one less traveled by - It will make all the difference.

Tell It Like It Is

Apparently, by deciding to not watch the Super Bowl game I forfeited my right to be one of the first billion people to see this amazing commercial. But while watching the 40th Anniversary of SNL I was able to catch back up.

The point of this post is not the TV shows or what was watched and what wasn't. Rather it's about a great commercial delivering a powerful message(s) that everyone should receive. So, really, I'm just doing my part by sharing this so that maybe a couple others may take this in.

Enjoy and Apply.