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Friday, December 30, 2011

DECIDE to TRAIN. Don't make weak resolutions.

It will be a new year in a few days.  Some of you will make a New Year's resolution.  You probably will not stick with it.

Instead of making a resolution make a decision!

If your resolution is to workout more, go to the gym more, join a gym etc blah blah blah, you probably won't.  You will probably join a gym where the price is 19.99 or 9.99 and they have a cardio theatre where you can watch a movie while you're riding the bike. 

With the price as it is you will be OK with not going a day, a week, a month, a year.  You'll say "well it's only $20".  The gym won't care where you are either because they have your $20.

Instead of wasting your money and not getting results, you should invest in a place where you will get a program.  Invest in a place that will guide you to your goals while you're in an environment of people like you and people that have been through what your challenges are.  Invest in a place where you become part of the community, village, tribe, family! 

There are places like this out there.  If you can't find one and are in a globo gym get with a quality trainer.  You will know they are quality because they will make you part of their family. They will help you not only in the gym but out by bringing you together with other people going through the same challenges. 

Bottom line is don't make a resolution.  MAKE A DECISION TO CHANGE YOU LIFE! And don't settle for what you are being sold with all the fancy bells and whistles.  The only bells you should hear are the ones that ring to let you now it's time to TRAIN!!!!

Check out the Training Room.   This is a place exactly like what I'm talking about. 

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Thursday, December 29, 2011

Start now!

Today is the first day of the rest of your life. Don't wait until the year rolls over. Make your changes every day. You have a short amount if time. You can't get it back once it is gone. Live everyday in the moment. Appreciate what you have and go get what you want. Don't our blinders on along the way. The people around you should be noticed and helped along. There is no sense on getting for yourself. We are in this together.

If you get a chance watch Drew Breese talk to his team after setting a record over the weekend. The guy is all about team. Just because we might not play a sport doesn't mean we're not on a team. What you do, what you think has an impact on others.

Cut out the negative bill shit and build negrtive energy.

Being strong is more than physical strength. It is an all around mind, body, spirit focus. Get STRONG NOW. Build a STRONG community, team, village, tribe, nation, world.



Wednesday, December 28, 2011

Triple W 12/28/11

It is Wednesday again.  Warrior time!  This week the Triple W goes to a guy who only has been with me for a short time.  He, like the other winners, works his tail off every session.  He NEVER complains.  He does the work and is getting the results!  His wife trains with a trainer as well.  It is great when family can share in the work of getting fit and strong.  I think they should challenge each other to an event.  Congrats Brian Z for this weeks Wednesday Weekly Warrior. 

BTW T-Shirts will be on sale by the weekend.  If you want to can let me know if your interested and your size on facebook. 

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Wednesday, December 21, 2011

Triple W and Merry Christmas

It Wednesday!!!  Triple W time.  This week it goes to a very deserving Warrior.  This girl has been working her tail off for some time now.  She is driven to reach her goals.  I see nothing stopping her.  She truly represents TLAW in every session.  No matter what she does the exercises I challenge her with.  There are no such things as easy sessions.  She steps up and hits it out of the park every time.  She does all this at 6:30am.  Before the sun is up she is up kicking ass!!!
Marisa you are a Warrior!  Keep moving fiercely forward towards your goal.  You can do this!  Keep up your faith in yourself.  Believe and achieve!!! 

Merry Christmas to you all.  Enjoy your families as much as possible.  Give hugs and kisses.  Tell stories and be a kid.  Please give more than you expect to get.  Carry the spirit all the time. 

Thank you all who have given me so much.  I hope what I do helps you. 

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Merry Christmas
Don't shoot your eye out!

Monday, December 19, 2011

Rock n Roll

So you have this thing you want to do.  It's a goal you want top achieve. You've been wanting to do it for a long time now.  You keep putting it off.  Things keep coming up to put you off track.  You say life happens. 

Are you happy with that?

You can change it. Things will happen to set you back.  You will get knocked down along your journey.  You need to get up.  You need to keep moving forward.  Move in the direction of your dreams. 

Along the way take it all in.  Life is very short.  If your lucky you will live 80, 90, 100 years.  Some not so many.  The thing is we have a limited amount of time.  Do not waste it.  I'm not just talking about fitness or business goals.  I'm talking about living.  Enjoying life. 

Yes you should work hard towards your goals, but at the end of the day will that make you happy?  Will that enhance your life and the lives of others?  Will that make your family and friends better? 

If you take the time to thank people, help people,  and enjoy the little things, life will help itself fall into place. 

I saw a video on James Smith's Diesel Strength website that was about making your life AWESOME.

Check out his site and this vid. 

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll (I say this because this is the fun part of life.  The Rock n the Roll!)

Wednesday, December 14, 2011

Triple W Dec 14, 2011

It is Wednesday once again. That means it's time for the Wednesday Weekly Warrior. 
This week it again goes to a man (ladies better step it up, ha) who has been training with me for almost a year.  He has done a lot of hard work and has deserved this for a while. I have been holding off to see how much harder he would work.

Dave started out training with me with many goals.  He has already accomplished many of them including running a 5k and a mud run.  He also inspires his family by training with them and pushing them along.  He also is a great role model for his 2 boys.  That's huge!  Family is very important.

Even when I was done shooting the video , he was the camera man, he told me he will do better.

DAVE, you're doing awesome. Most people would be satisfied.  You are not most people.  You are what TLAW is all about.  Keep attacking everyday!!!!  Keep inspiring!!!!

Get Strong.
Stay Strong.
Finish Strong
Rock n Roll

Monday, December 12, 2011

Anytime Anywhere it can be done.

I had a client postpone a session recently so she can get her Christmas shopping in without her baby.  I half jokingly told her to do lunges down the isle of the store and not to take the escalator or elevator.  Instead take the steps and skip every other one on the way up.

Like I said I was half joking but the half that wasn't really thinks that this is a good idea.  You might get strange looks but it's a great way to get your training in while doing shopping.  The people that are looking are probably the ones that need to do this the most.  They will probably just go to their cardio theatre and watch a movie, but that's a topic for another day.

Don't even get a cart at the store.  Use the items you pick up as weights.  If your grocery shopping grab some gallons of milk and do presses, curls, rows, swings, rack squat....etc...  The possibilities are endless.

Point being, if you are dedicated and serious about training, it can be done anytime, anywhere, any day!

Even though these kids take it a little far, here are some things you can do.  Just don't do push ups like this.  ELBOWS BACK!!!!!!!
Food Store Training

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

And if you do take a cart get one with a broken wheel.  That is a good challenge.

Thursday, December 8, 2011

Warm up!

You might have seen a few Facebook posts I have posted about warming up before training.  You probably saw that I wrote that walking on the treadmill isn't a proper warm up unless you are training by walking on the treadmill.
  (2 things wrong with this pic.  Treadmill warm up and team Yankees! I won't say what baseball team I root for.  )If you are going to do any type of weight training or intense training you really should be loosening your joints and getting your body ready for action.  If you choose not to you run the risk of longer recovery time or, even worse, injury.

Using joint mobility exercises and a warm up that will warm up your total body would be best before you jump on those heavy squats, bench, or deadlift.  Even if you are just going for a run it is beneficial to get your joints loose and your blood flowing. 

Here is an example of some joint mobility and warm up I like to do before I train.  I like to use some exercises I learned at The Training Room and from Zach Even-Esh as well as other various sources.

Here is a post by fellow Underground Strength Coach Christopher Lopez about proper warm up.

Warm up my friends!

Get Strong.
Stay Strong. 
Finish Strong.
Warm up!
Rock n Roll

Wednesday, December 7, 2011

Triple W Dec 7 2011

This week's Triple W goes to a person that has been training with me for a long time. He was one of my first clients. He's a hard worker, an athlete, and a great family man. He knows the importance of fitness and passes it on to his daughter. She is a great athlete as well and I've had the privilege to work with her and also his wife. Their family is strong in many ways.

This week's Triple W goes to Sal!!!!!

Awesome work Bro!

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Monday, December 5, 2011

Training Room Pt Pleasant Beach NJ Outside

LOOKING FOR A NEW AWESOME PLACE TO TRAIN???  The Training Room has a lot to offer you.  There are group sessions as well as personal training options.  Members also get access to the special online site where you can get videos of workouts, warm ups, and other training videos.  You are signing up for more then just some dime a dozen random training bootcamp.

"Our training system has been evolving since 1999 due to our educated, innovative and passionate staff.... and just the plain fact that we GET RESULTS!" - Uncle Mike Stehle

Wednesday, November 30, 2011

Triple W November 30, 2011

Here is this weeks Triple W winner. She worked out with an injury that some of us would have used as an EXCUSE to stop. I'm not and will not ever recommend working out while injured. If I had known she had a dislocated bone in her foot I would have made her stop. But she pressed on and crushed the session.

Great job!

Don't ever do it again!!

Get Strong.
Stay Strong.
Finish Strong
Rock n Roll

Tuesday, November 29, 2011


Everyone has excuses.  Everyone has tons of reasons to not do things they probably need to be doing.  Even if there is something you like to do you might, for whatever reason, find a reason to not do it.  Hey, I'm human.  I understand.  I could write a book filled with excuses that I've heard and said.  Excuses we all use to avoid doing (fill in the blank _____________).  I could write a book of excuses with excuses on why I didn't write a book of excuses.

Well today it ends.  Together we will fight excuses.  I'm going to take on your excuses for not starting your fitness training program.  I'm am taking on the challenge of eliminating your excuses.  Well, I'm at least going to look at them, and your day, and find the time for you to get it done. 

I believe that in everyone's day there are moments to get the stuff done that you do not want to get done.  This could take a tiny bit of sacrifice.  It doesn't necessarily have to.  It only takes a bit of time management. 

Here is how I'm will help you.  Here is your chance to have the time found for you. 

This is all you have to do. 

1) You must be signed up for the PPRJ Info Society.

2)  You must reply to either the first email you receive back after signing up or if you are already signed up you will reply to the last email received.  Your reply must list your EXCUSES for why you haven't started a fitness program, an example time table of your day, and your fitness goals.  I know day to day might be different but try to give me a typical day from wake up to sleepy time.

3) Deadline Friday 12/2/11 @ 8pm but don't put this off!!!

Here is what I will do. 

FIRST 10 PEOPLE to reply will get my suggestions on where to place your training program in your typical day.  You will also get a video with exercises that could be used in the time frame I am able suggest.

The next 10 PEOPLE after to reply will get only the suggestions on where to place your training program in your typical day. 

I would love to help everyone as much as possible but I'm limiting this to 20 people who really want help. If you want it then sign up quick.   I want people to reply that are tired of EXCUSES.  I want people who are SERIOUS!!!!!

 If you're not serious and just want free info that you're not going to use don't waste other people's time!!!!! 

If I'm coming off fired up I am.  I'm tired of EXCUSES.  I'm not going to waste time anymore.  I'm passionate about what I do and I want you to be passionate about the information I bring to you.

Serious people sign up in the top right hand corner box with the dumbbell and reply.  If you're signing up for the first time you will already be getting a free exercise video.


Get Strong.
Stay Strong.
Rock n Roll



Wednesday, November 23, 2011

Triple W / Happy Thanksgiving

It is time once again for the Triple W (Wednesday Weekly Warrior). This week is a little different. 
I also want to take this time to say Happy Thanksgiving!  I am very thankful for all of you who continue to support what I am doing.  I thank all of you who have worked with me in some way.  I also thank all of the subscribers to all the various media outlets.  Please continue to grow STRONGER.  I also hope that you are paying it forward by inspiring and helping others to get STRONGER. 

Now to Thanksgiving Day.  Try to remember what this day is about.  Be thankful for the people in your lives. Remember that while you're stressing out with your commutes from house to house.  Remember to be thankful even when you're around family you may not get along with. 

I am thankful for my family.  They have helped make me who I am today.  I am thankful for my Father, my Sister Nancy, my in-laws, and of course my wife Karen and our little Roo.  They inspire me to be the STRONGEST I can be not only physically, but mentally and spiritually as well.

I can't forget to thank my Mother who is no longer with us.  I am thankful for every moment I was able to spend with her.  It was not nearly enough but I am thankful.

Be thankful for the people in your lives.  It's never too late until it's too late. 


Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Sunday, November 20, 2011

Thanks for the inspiration.

This post is a little different.  I want to take this time to thank some people.  I am a huge supporter of military, police, fireman, and all those that sacrifice so much for our freedom.  I will always thank them.  But in this post I would like to thank some people that get over looked.  They have a huge impact on our lives.  I would like to thank the teachers and educators I've had in my life.  I feel they are not thanked enough.  They work countless hours to not only educate us with skills, but to inspire us.

I know that there are some bad teachers.  I'm talking about the great ones.  I don't necessarily mean the ones that teach their subject the best.  I'm talking abut the ones that had an impact on your life.

Think back to the teachers who's names you remember for good reasons.  They are the ones that had an impact on your life.

Those of you who know me know I'm a drummer.  Music is a huge passion of mine.  I started playing in 5th grade and I remember Mr. Tobias.  From there I studied privately with Dave Johnson.  Going on to middle school I had Mr. Connery and Mr. Balog.  Then high school it was Mark Pultorak who taught the drumline and of course Karl and Thom Rechtenwald were my band directors.

These are names I remember because they were great educators and also gave me inspiration to stay passionate about music and life.

There were other great teachers who weren't music related.  I remember Mr. Shaltis, my middle school phys-ed teacher.  He saw me one day at lunch putting back my milk.  He pulled me aside because he thought I was stealing the milk.  I told him I was putting it back because I didn't want to waste it.  He understood.  Even though I did nothing wrong I felt that if I was stealing it I would have let him down.  I would have been upset if I thought I let him down. That's how you know that a teacher has an impact on your life.  You don't want to let them down.

There were others along the way and even today.  So many continue to make an impact on my life.  I wanted to take this post to thank them.  Please do the same.  It doesn't even have to be a teacher in a formal setting.  Just thank those who've taught you something in skill and life.  Thank those that have inspired you to be the best you can be.  Thank those who you want to make proud.  And parents thank the teachers for inspiring your children.  

If you know any of the teachers I've mentioned please help me find them or pass this on.  They've helped to make me who I am today and who I will be tomorrow.

Get Strong.
Stay Strong.
Rock n Roll

Wednesday, November 16, 2011

Wednesday Weekly Warrior 11/16/11

Here it is ladies and gents. It's time once again for the PPRJ Wednesday Weekly Warrior (Triple W Award). This week it goes to someone who got up some courage to take on a very difficult challenge. Over this past weekend she took on an event known as the Tri State Tough Mudder. This was her first and probably not her last. If you have ever done this event you know what it's all about. If you haven't it's a 12 mile obstacle course with 32 obstacles including but not limited to swimming in ice water, running in waste deep mud, and don't forget electric shock! I'm confident she finished strong.

Although she rolls her eyes a lot during the training, she still does everything asked of her. That's what you need to do. Push on even when you know it's hard.

Congrats Rachel on the Triple W!!!

Get Strong.
Stay Strong.
Rock n Roll

Thursday, November 10, 2011

PPRJ at home lower body training

Here's a vid I shot back on memorial day. I figured I'd bring it back since it has been beautiful outside in in NJ and it's the USMC birthday.

If you don't have time to get to the gym you should still find time to train. You can train anywhere anytime. Lack of a gym, lack of money are not acceptable excuses for lack of fitness. I've seen people with lack of limbs hitting it hard and getting sh*t done. Our US MArines don't make excuses when they put their lives on the line for our freedom! We owe it to them to keep moving.

Find a way to keep moving. If you stop you will die quicker! That might be a harsh statement but that's more of a reality than you might think. Go look at a puddle of stagnant water. Does it look healthy? Think about the water in your body. Don't let it get stagnant. Keep moving and keep moving forward.

Thanks again to the USMC and happy birthday! Also thanks to our veterans who have served and those who are currently keeping us free and allowing me to be able to do what I do. I can never thank you enough!!

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Wednesday, November 9, 2011

PPRJ Wednesday Weekly Warrior 11/9/11

Each week I like to acknowledge 1 person, who I have trained, who has been working hard. They have been TLAW! This weeks PPRJ WEDNESDAY WEEKLY WARRIOR is someone who hasn't been training with me for very long. In the short time I have worked with her she has shown nothing but drive, determination, and a STRONG DESIRE to succeed. She trains hard during our sessions as well as on her own. I see her sprinting, not jogging, on the treadmill. I see her jumping on the box she was afraid of 2 weeks ago.

I know she has little ones at home and she sets a great example for them. I'm sure she is already their hero but this gives them something even more to look to her for. She is now showing them how to be fit. They will see Mom getting STRONG and they will follow her to a lifetime of fitness.

Not only does she work hard at being fit and STRONG, she helps me to grow PPRJ. She is not alone in helping me to grow PPRJ. I believe her and others do this because they get it. They know what I and PPRJ is all about. It's not just fitness. It's building a team, a family, a community of people who want to be successful and care about the success of others.

I thank you for all you do.
Who is it? Just out with it already!
This weeks WEDNESDAY WEEKLY WARRIOR is Chrissie N!

Thank you!


Nutrition interview part 2

Nutrition interview part 1

Recently I had the chance to sit down with my friend Rose and talk about nutrition. I often get nutrition questions and answer them to my best ability. I decided to further help people by bringing in an expert. Hopefully Rose will answer some of your questions. What she says you might not want to hear. She tells it like it is folks. That's why she is good at what she does. Take no prisoners. No BS! She is passionate about fitness and helping people stay fit.
Rose is also a personal trainer, boxing instructor and all around ass kicker! Please contact her if you have any questions or to make an appointment for a nutrition consultation.

Stay tuned for part 2

Wednesday, November 2, 2011

PPRJ Wednesday Weekly Warrior 11/2/11

This is the third week of the PPRJ Wednesday Weekly Warrior Award. This week it goes to a guy that I've been working with for almost a year now. He has made tremendous strength gains in that time. He always works hard and goes for new PRs. He pushes me to challenge him every week.

It's kind of funny because I've know Zach for a while now. I was actually his high school band director at Hamilton High West. He had an outstanding work ethic as a drummer and that has stayed with him to this day. In fact I think its even better now.

(The rest of this is for Zach. I guess you can read it too.)
Bro, there is nothing you can't do. You are a motivated, hard worker. You should never limit yourself. If there is something you want in life, and you're passionate about it, go get it. I truly believe you can do anything and be successful. It's an honor to train you and it great to have watched to grow to be a man. I'm privileged to call you a friend, even though you like the Braves. (At least we share a hatred for the Phillies!!!!) Keep working hard and keep moving forward.

To everyone else here is my usual sign off that I strongly believe in.

Get Strong. Stay Strong. Finish Strong.
Rock n Roll

PS Special thanks to my little girl for adding the cute factor into the video.

Wednesday, October 26, 2011

PPRJ Weekly Warrior 2

Here is the 2nd winner of the PPRJ Weekly Warrior announced every Wednesday. To qualify you need to have worked with me 1 on 1 or in a group capacity. You have to work your a$$ off. You have to Train Like A Warrior. This week's winner absolutely does. She's trains hard every time and you don't hear one complaint. At least I don't. Her family might. She's the silent assassin.

Get Strong.
Stay Strong.
Finish Strong.

Sunday, October 23, 2011

Maybe you're just a little off

Before I summarize this video let me tell you about the room I'm shooting in. It's our home office/Fitty Craft room. My wife Karen makes AMAZING scrap books and other artistic creations. To the right of me on the board is her to do list for a 60+ page scrap book she was working on for a customer in Virginia. Check out her stuff at Over my right shoulder is a clue to what my big announcement will be. I guess it's not much of a secret now but you still don't know the topic. The weird things flying around are either chalk dust from the chalk board painted wall or spirit orbs. Anyway............

Here's my video summary:
Maybe you think your life is way out of whack. Maybe it's not at all. Maybe you're just a little off. In life, lifting and a lot of other things you need to stay in alignment to be able to keep being successful. If you're going for new PRs and you hit a plateau, check your form. Maybe you're just a little off. What was working for lesser lifts might have been enough to get by even if you were a little off. Now you're going for an even bigger PR and it's not working.

What do you do to fix it? Get a spotter. Get a coach. You might not know you're a little bit off and the outside perspective can see the little course correction that needs to be made. Same is true in your life. If you've been successful and now you are not get someone outside to take a look at what you are doing. Course correct before you get to far. It can always be corrected, but do it before it takes all your energy to get back in line. A little fraction off now can take you far off course 10 years from now.

Just like Christopher Reed said in his Olympic Lifting Seminar:

I'm pretty sure I didn't come up with this concept. I might have picked up this knowledge from Tony Robbins, Napoleon Hill, Elliot Hulse, or Dave Tate. The list can continue but bottom line is I don't want to take credit for the information. I just want to share it.

I am continually coarse correcting. I am not perfect. I'm just sharing what I am doing in hopes that it may help you.

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll!!!!!

Monday, October 17, 2011

Challenge Yourself

I hope everyone out there is training hard for something. If you're not I believe you should find something to train for. It will help to get you in the shape you want to be in. Saying I want to lose a few pounds is not alway enough motivation. I really think you should have a physical, tangible, instant measurable goal.

What do I mean by this? I mean you can't always step on the scale and see progress. You can't measure your body fat every day and see it go down. You can however do a 5K. You can run a 1/2 or full marathon. You can do a triathlon. You can do a mud run. You can do a competition that has a few different challenges. You can do a powerlifting competition. You can do some type a challenge that will measure your physical ability immediately.

Why do I think this is better than just measuring your body numbers? Because it will take your mind off of just the numbers. I do believe weight loss is very important, but thinking about it all the time is not. Challenge yourself away from the scales. Training for these events will lead to your success on the scale.

"But I've never done a 5K or any of the events you are talking about!!" That doesn't matter. Just because you haven't doesn't mean you can't. You never know, you might even find something you really enjoy. If you do compete for the first time and don't do well, now you have a new goal to accomplish. You have a new PR to set. When you are done step on the scale. I bet your numbers will be closer to where you want them to be.

Train Like an Athlete

Train Like a Warrior

Get Strong. Stay Strong. And Always FINISH STRONG!

Please call or email to reserve spot by Wednesday October 19 @ 7pm.


Sunday, October 16, 2011

Coming soon!

Hey PPRJ followers. I have a big, big thing coming soon. Some of you might be interested. I'm sure most of you will. It's something that is for a certain group of people but everyone can use it in their own way to get results. If you're interested in being the first people involved in this big, big thing follow my blog. If you already do, then follow pushpullrunjump on twitter. Suggest your friends to follow. There is a BIG, BIG thing coming very soon. It will be available by the first week of November. Be the first in your neighborhood to get it. Don't keep up with the Joneses. BE THE JONESES!

Thursday, September 22, 2011

Interview with a Mud Run Rookie

Almost a year ago I started training my client Dave and his wife and son. One of his goals was to do a mud run and eventually the Tough Mudder. He just accomplished goal one a few weekends ago at the MaGuire Air-force Base Beast of The East Mud Run.

Dave trained hard for months. When he started there was no way at that point he could physically handle the event. Dave new his goal and had a desire to achieve it. He worked hard and never lost sight of what he desired.

Having never done any kind of running event, let alone an mud obstacle course, Dave did an awesome job. He finished the entire 10K obstacle course and he Finished STRONG! That's what it's all about. Setting your goal. Seeing your goal. Have a Desire, not just a want, to achieve your goal. Then once you get it set a new one. Go through he process again. The only thing that stops any one form getting what they want is themselves.

Dave knows how to get things done. He has figured out the formula and it can be applied to anything. He now has the Desire to do a Tough Mudder and I know he will.

I am very proud of him as well as my other clients to take on challenges and FINISH STRONG! He now has the Desire to do a Tough Mudder and I know he will.

Have faith my friends and Stay Hungry, Keep Focused, Be Humble.

Keep Moving Forward


Finish Strong

Almost a year ago I started training my client Dave and his wife and son.  One of his goals was to do a mud run and eventually the Tough Mudder.  He just accomplished goal one a few weekends ago at the MaGuire Air-force Base Beast of The East Mud Run.

Dave trained hard for months.  When he started there was no way at that point he could physically handle the event.  Dave new his goal and had a desire to achieve it.  He worked hard and never lost sight of what he desired.

Having never done any kind of running event, let alone an mud obstacle course, Dave did an awesome job.  He finished the entire 10K obstacle course and he Finished STRONG!  That's what it's all about.  Setting your goal.  Seeing your goal.  Have a Desire, not just a want, to achieve your goal.  Then once you get it set a new one.    Go through he process again.  The only thing that stops any one form getting what they want is themselves.  

Dave knows how to get things done.  He has figured out the formula and it can be applied to anything. He now has the Desire to do a Tough Mudder and I know he will.

I am very proud of him as well as my other clients to take on challenges and FINISH STRONG!  He now  has the Desire to do a Tough Mudder and I know he will.

Have faith my friends and Stay Hungry, Keep Focused, Be Humble.

Keep Moving Forward


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Sunday, May 29, 2011




If you would like one please let me know.  Price will around $15.

They will be black with the PPRJ logo on the front. 

Tuesday, May 17, 2011

Way too many people on scooters in Disney World

I might offend some people with this but it has to be said.

There are too many people riding scooters in Disney.  I understand if you are handicap.  If you have a legitimate injury and can't walk then you need a scooter or a wheel chair.  If you're just too lazy and too obese you shouldn't get a scooter.  You need to do something about it.  Use your vacation as a motivation to get around the park on your own 2 legs.  Stop using your weight as an excuse to ride around and cut to the front of the line.  Get off your scooter and walk.  There are people who are paralyzed and can't walk on their feet.  You can and choose not to.  Stop running into my ankles and get up and move!  Again I don't mean everyone that is on a scooter.  Some of these people might need them. I'm talking about the lazy people who let themselves go so much that they have given up walking.  Move people!

GET UP AND MOVE!!!!!!!!!!!!!!!!!!

Tuesday, May 3, 2011

Love Handle Solution

Someone asked me what are the best exercises to ferris of love handles? I love that question along with "what exercise can I do to get rid of my belly fat?" Well here is the answer. Here is the miracle cure. Here is the routine/exercises/way to get rid of your tummy.......

It's called the Shake Weight. HA!! Get serious.

It's called nutrition. It's called burning fat. It's called building strong muscles. It's called watching the alcohol intake.

Obviously it takes work from a person to get rid of the love handles. I can't just tell you to do 50 crunches a day and they'll be gone. Burning fat is a total body experience. Find exercises that will use major muscle groups. Get your cardio in using interval training.

Most important is nutrition! Eat right. Eat at the right times.

It's not easy. If it was there would be a lot more fit people. Chances are if your just asking to get rid of love handles you're not far from your goal. Stay with it and be confident. You'll get there.

Just remember
Train Like a Warrior

Thursday, April 28, 2011

Bigger or Stronger?

Why do most dudes lift weights?  Usually to get stronger and bigger.  What is more important?  I think they both are.  What will be noticed first?  Depends on who's noticing.  Often when you look in the mirror you will see the same person you saw 6 months ago.  You will be the last person to notice a physical change.  If you've been a skinny dude for years that is who you will see in the mirror unless you change how you see yourself. 

What you should look at first is your strength gains.  Are you getting stronger?  Are you lifting more weight now than you were 6 months ago?  Do you feel stronger during your day? 

If your answer is yes chances are your physique has changed as well.  Did your arms go from 12" to 24"? No but I bet your shirts are tighter.  Thats not because they shrunk.  It's because of the work you're putting in is paying off.  Maybe you're not where you want to be yet and that's fine.  Who is?  That's why we keep working and moving forward.  That's why we break PRs.  You don't ever want to settle but it's good to acknowledge the gains you've made and know it's just the beginning.

If your answer is no and you're still working hard, take a look at your nutrition.  Are you eating enough of the right muscle building foods?  Are you getting enough protein?  Are you eating often enough?  This is commonly the missing component in the muscle gaining plan.   

Bottom line is if you're training hard to get bigger and stronger, and you noticed you are definetly stronger, stop looking so hard for the difference in the mirror.  It's there.  You're becoming a bad ass!  You train like a bad ass warrior who takes no prisoners.  Quit looking in the mirror like a diva.  Keep working hard.  Stay focused.  Nutrition! Nutrition! Nutrition!

Train Like a Warrior
Get Strong. Stay Strong. 

Sunday, March 13, 2011

Head up!

What do you do when it feels like your world is falling apart? What do you do when you feel your back is against the wall? What do you do when you feel hopeless? What do you do when you can't see the light at the end of the tunnel?

Do you stop? Do you give up? Do you quit? Do you stop moving?

It's easy to stop. Its easy to quit. But it ain't about easy. Some things are out of our control but we have to remember we control how we deal with them. I try to remember no matter how bad I might feel it can get there is someone else that has it worse.

Maybe it should be easy. Unfortunately it's not. What you have to do is keep moving forward. When hard times come people will help you. Don't be afraid to get support. It might come from where you least expect.

Stay focused and be positive. Don't let the darkness take you. Keep your head up. Help others out of the darkness. Head up!

Get Strong.
Stay Strong.
Finish Strong.
Rock n Roll

Tuesday, March 8, 2011

Do it Now

When do you take the steps to change? How do you take the steps? Why aren't you taking the steps? There's something holding you back. There's something stoping you from getting what you want. There's something stoping you from losing weight. There's something stoping you from changing your career. There's something stoping you from making must needed and wanted changes.
What's is it that's stopping you?

It's you! You can do what most of us do and blame others for being in the positions we're in. It's nobody's fault but ours. We have the power to make the change. It's not easy. Nothing is easy.
Correction: doing nothing is easy.

It's time to stand up and fix what's broken. Stand up and say I got myself here and it's time to get myself out.

Rise up from the ashes and fly. Don't be afraid to fail. Doing nothing is worse than failure. You can't learn anything by doing nothing. Stop blaming others. Take action. Make it happen. Do it now. The road to someday leads nowhere.

Don't worry about the haters. They hate because they do nothing and blame others.  Quit worrying what they think.

I'm calling us all out to move now and take action.
Train like a Warrior
Live like a Warrior
Get strong. Stay strong.
Mind, Body, and Soul.

Sunday, February 27, 2011

A great system to get strong and stay strong.

Here is a great way to get strong and stay strong. Underground Strength Coach Zach Even-Esh has an awesome system that will get you strong. You will get real world strength and not just gym strength. Get grip strength beyond belief. Use a varity of object from sandbags and hammers. Try this system. Zach knows his sh*t.

Friday, February 25, 2011

I need to get in shape before I workout....... WTF?

I have heard this comment several times over my career as a trainer. An argument would follow after because to me it doesn't make any sense. This us said by people before they join a gym or start a fitness program. I will never understand the comment and I started to block it out when I would hear it.
Last weekend my band was playing in Dover, DE and it's about 2 hours from where I live. I usually ask my friend Zach, who you've seen in some videos, to come along. Our other friend, who shall remain nameless came along. We started talking about workouts and he said "I need to get in shape before I workout with you."
I did not respond because I conditioned myself to ignore comments like this. I instead let it ring in my head. It us still ringing right now. I'm trying to figure out the logic of this thinking. I'll write it again. Maybe it will help. Maybe you've said it or know someone who has. "I need to get in shape before I workout."
Ouch! I think I hurt my brain.
Last I checked training gets you in shape. That comment is an excuse to put off doing what is needed. I'm not saying jump in and start with a sh*t ton of weight or full speed sprints. I'm saying START!!!! Stop putting it off. You can't get in shape or prepared. Just start. Get off the couch. Get away from the computer. STOP MAKING EXCUSES.
Not sure how? Just ask.
Take control!

Wednesday, February 9, 2011

More from Zach's Basement Dungeon Gym

Get real world strong!

I read a great blog everyday. It's written by Underground Strength Coach Zach Even-Esh. He's all about no BS hard/smart work. He has great strength systems that will get you real world strength not just gym strength. What's the point of lifting heavy weights if you can't move them when you need to? Zach uses a combination of old school body building with strongman and other conditioning. Check out this article about the Golden Era of Bodybuilding. It's great stuff!


Sunday, February 6, 2011

Here it is!

PPRJ is having a contest! Email 3 reasons why you want to start a fitness program and 3 reasons why you haven't yet. Make sure your reasons are sincere. Email must be recieved by 10pm Monday February 7th. Winners will receive a FREE in home training session.  Unfortunately if you don't live within an hour of me I will not be able to make it to your house but I will email you a workout. Good luck and give me your best. Please pass this on to your friends!

Saturday, February 5, 2011

Best Motivational video ever

Don't ever say you can't do anything. This man has no arms and no legs and he's showing that he will continue on strong. Don't stay down when you fall down. Get up. Keep moving forward. Never stop. You might fail several times but you should never stop moving, kicking, fighting until you get up. Keep going after what you want and don't stop believing that you can get it. Take your failures along the way learning how not to do something and find what works. Do not stop because you failed. Get what you want and keep moving forward!!!

Tuesday, February 1, 2011

Back at it changing things up.

Finally starting to feel healthy again. (Knock on wood). Still have a little cough but I feel well enough to resume training. This month I'm going heavier with less reps and taking more rest time between sets. This is actually works out great because my heart rate won't elevate too much for too long. I still have a lingering cough so the longer recovery time helps. I haven't trained this way in a while. The change will be a good shock to my body. I am also not following the typical body part split routine.

It's good to change your training routines. I'm not just talking about changing the weight or the reps but the entire way you train. If you have been primarily spilt training, different body part each day, change up to include more muscle groups. You could do upper body one day and lower the next. You can do a few leg exercises with a few chest exercises. Do body weight excercises if you haven't had them in your routine. Plyometric excercises are great to add for explosive power. They also recruit more muscle fibers that will help for muscle growth. Get primal! Try to do some combinations that your body hasn't done. Try to shock your system.

Changing things up is not only good for your muscles but also for your mind. If you keep doing the same thing chances are you're not getting results. That's insane! You are also probably bored out of your mind. Don't be afraid to change things up. If you don't know how you can ask someone. You can ask me.

Just keep training hard. Keep moving forward.


Tuesday, January 25, 2011


Still a bit sick from last week.  It's hard to take time of from training but sometimes you need it.  Its great to train hard and stay focused.  Sometimes its hard to take time off.  I'm going to rest this week and not lift.  I haven't done that in a while. 

I plan on coming back stronger next week.  Heavy lifting and heavy intensity.  I will change my routines up focusing only on multijoint movement lifts.  Mainly Deadlift, Bench, Squat, Heavy Rows!  I'll keep you posted on my progress. 

Also, if you want me to post more workouts and more videos let me know.  Also, if you enjoy my blogs please share with your friends and/or enemies.  Thanks!

Friday, January 21, 2011

Being sick....

Being sick sucks. It really sets you back in work and workouts. You might try to fight through but that might make it worse. Sometimes you just need to take it easy. Rest your body. When you're sick you're body is saying it needs a timeout. I'm sick right now and I hate that it's slowing me down. I know when I feel better I'll be back at it attacking the world. Rest up and come back refreshed to concur.


Sunday, January 16, 2011

It's Better Than Nothing. Is it?

I hear a lot of people say "it's better than nothing,"  Is it really?  Going outside in my underwear is better than nothing but does that make it acceptable?  It's time to stop doing the least you can because it's better than nothing.  It will not make you better.  It will not get you to where you want to be.  Sure you will do the bear minimum for a while then you will go back to doing the same old nothing. 

Make yourself better by setting real goals.  Write them down and look at them everyday.  Remind yourself what you are doing and why you are doing it.  Put pictures next to your goal of what you want and why you want it.  Don't lose sight of what you want.  If you want it, go get it.  Don't think that "better than nothing" is acceptable.  The least you can do is not the best you can do. 

And don't "TRY" anything.  Start DOING things.  I love the teachings of Yoda.  "Do or do not....there is no try."

Life is too short for "better than nothing."  Be the best!


Saturday, January 15, 2011

Make sure

Make sure you take time to rest. It is important for your body to have rest time. Rest helps you to achieve your goals. Without proper rest you may overtrain and cause negative outcomes. When you train stay intense but make sure you have time to rest.


Runamuk Tough Mudder Training Session 2

Friday, January 14, 2011


Hey it's Friday. That doesn't mean it's time to take it easy yet. There are people out there taking advantage of every second every day. They don't care if what day it is, they continue to work hard to get what they want. There will be time to rest but if you stop for too long you're going to get passed by. Don't be the person sitting on your ass saying "why isn't that me with success". Get out and make it happen. Figure out the way to get it and keep the pedal down. Sunday - Saturday. Build up momentum and GO!

Keep focused.
Be humble.
Stay hungry.

Thursday, January 13, 2011

If you want to get stronger...

If you want to get stronger the only way to do it is to challenge yourself. You're not going to get strong sitting around all day. You're not going to get strong watching tv. You're not going to get strong just joining a gym. You're not going to get strong by joining a gym that doesn't like people who want to get strong.

Gaining strength takes work. It takes dedication. It is a huge part of being fit. What good is it if you look good but can't shovel snow because you're not strong enough to lift the shovel. You need to challenge yourself. Get off that machine and pick up a dumbbell, barbell, kettlebell, or even some kind if suspension trainer. How about doing some push ups? You need to be strong to move your own body weight. If you need to let out a grunt because it takes effort feel free. I won't judge. This is a real judgement free zone.

This is the time to get strong and stay strong. It doesn't matter who you are, you can always get stronger. Exceed you're limits. Go a little to far but be safe.

Keep focused.
Be humble.
Stay hungry.

Wednesday, January 12, 2011

New Year's, NO!!! New Life Resolution

The New Year is here and people always pick things they can improve on.  They pick things they can change.  They say I'm going to do more of this.  They say I'm going to stop doing that.  They say the new year is the time to change.

I say any time is a time for change.  Stop waiting for the new year.  Stop waiting for the "right time".  Now is the time.  See what you want.  Take a picture of it.  If you can't take a physical picture of it take a mental one.  Figure out what it takes to get what you want.  Figure out what it takes to make that change.  Figure out what you need to get to where you want to be.  Draw a line from you to what you desire.  Follow that line. Road blocks will come up. Run over them.  Go around them.  Get a sledgehammer and break them up.  Do what it takes to get the things you want.

It's time to make life resolutions.  It's time to change your world.  Things get in my way all the time.  I won't let it stop me from swinging.  I'm going to keep swinging because I know my pitch is coming.  It might be bottom of the ninth with all the sacks jacked, full count, down by 3.  I'm going to swing and hit that game winning Grand Slam!

Change your life.   Change the world.

Keep Focused
Be Humble
Stay Hungry

Battling Rope in Zach's Dungeon Basement Gym