Nothing happens without the right mindset

This is either going to be a hard lesson for you, or an empowering lesson, but it is the truth you need to hear.

If you are not ready to change your way of thinking… meaning you stop telling yourself you can’t or that you’re not ready, then you are not going to get the results you want.

We need to get this very straight. Your way of thinking gets you to where you will end up going.

If you come into a new fitness program thinking, “O.K. I’ll TRY once again to lose weight and get in shape,” then you have already failed.

“Do or do not; there is no try!” (Remember Yoda teaching that?)

If you won’t commit to putting in 100% effort and come into this with all your heart and desire to succeed, you will not even make it through the first week.

Please, don’t take me the wrong way. I am not being mean. I am being honest.

“Whether you think you can or you think you can’t, you are right.” – Henry Ford

Yeah, I’m laying in on pretty thick with the quotes, but the point is, you have to believe in yourself!

The reason people try and fail over and over again is because they believe in a product, a diet pill, a workout program, even a personal trainer but they never put the trust or belief into themselves to do what it takes to get the job done!


You can try every single program out there, every single personal trainer or strength coach in the world including myself but if you come into it with a negative attitude; if you tell yourself you are not able to lose weight, if you tell yourself it’s just not possible, that its hopeless; then nothing, no program, no trainer is going to work for you!

In order to become confident and strong you MUST BELIEVE IN YOURSELF FIRST!

I cannot possibly stress this enough. I know you have been let down in the past, I know you are tired of being tired, stressed, over weight and frustrated but you need to reprogram your thinking, right now, start telling yourself you CAN do this!

You CAN…

  • Lose the Fat!
  • Get Into Better Shape!
  • Become Stronger!
  • Find time to Exercise!
  • Eat Healthy!

You CAN and you WILL! With everything I have to give I will PROVE this to you; I am just asking that you start by believing in yourself FIRST!

Take Out the Head Trash and Get RID of all the negative influences that will destruct your efforts!


  • The Past Failures!
  • The Broken Promises you made to yourself
  • The EXCUSES!!!

SO WHAT? If you have medical conditions, past surgeries, depression, bad knees, arthritis, a case of the Mondays, the Tuesdays, the Wednesdays! excuses, Excuses, EXCUSES, I don’t buy into them! EVER!!!

You CAN and you WILL get the results that you want, that you desire and that you NEED IN ORDER TO CHANGE YOUR LIFE! Are you with me? Or have I totally upset you in ways that are unforgivable???

Yes! I am in your face about this but I’m willing to bet its exactly what you have needed!

I’ll let your so called friends tell you that you are fine, that you look great, that you shouldn’t worry about exercising because you have too many health problems, that you’re big boned, its genetics, that you need to relax and take it easy or that you work hard so you don’t have time to exercise.

The way I see it you have one of two options:

• Listen to them and stay exactly where you are at now or

• Listen to me and understand that I am a YOUR Coach who will tell you like it is and help you get where you really want to be.

If you’re still reading this and have made up your mind that you CAN do this, Congratulations!

You have just been handed Key #1 – Make Up Your Mind, to ensure your success.

I look forward to hearing about your awesome and life changing results.

Now get out there and do it!

Of course, if you need any help, reply to this email and lets chat to see if one of my programs is right for you.


The Kettle-Bell swing is one of my favorite exercises to help develop and teach clients explosive power. During the KB swing, you’ll be using your hips as the primary muscle to “throw” the weight up towards the ceiling.

The KB swing has tremendous carry over to strengthen your Jumps, Deadlifts, Squats and Sprints but can also be used as a conditioning drill.

It is a also a great non-impact exercise to use in place of jumping.

Here is how to perform the KB Swing


There are key points to remember in the kettle-bell swing:

  • Hinge, don’t squat: The swing is a simple exercise but tends to be done wrong frequently.  It is not a squat, it is a powerful hip-hinge movement. That means that the hips go back (hinge), and the knees only bend slightly (they bend fully in a squat). Think about this position as a jump. If you try to jump forward as far as possible, the bottom position is the same position that you use at the bottom of the kettle-bell swing.
  • Be explosive with the hips, not the arms: The swing is a ballistic movement. If you think of a bullet fired out of a gun, it receives all of its power initially and then relies on momentum to hit its target. The same goes for the swing. The hips provide the explosive power throwing the kettle-bell up in the air and the arms are there just for the ride. Do not worry about how high the kettle-bell goes. Your goal is to let it float up once the hips have used up their power.
  • Protect the back: Do not let the kettle-bell pull the lower back into a bad position at the bottom of the swing. Keep everything tight from your shoulders, to your lats, chest and abdominals all the way to your quads and glutes.  Do not lose this tightness in any part of the movement.
  • Location on the downswing is important: Ensure the kettle-bell passes between your legs on your upper thighs.  If you’re a little intimate with the KB, you’re probably doing it right.  Wait until the last second to hinge back and let the kettle-bell go between your upper thighs. If you find your forearms hitting your lower thighs, you are putting too much strain on the lower back.

In this post I am going to explain exactly why you need to take your intensity up in your training and provide exactly how to do so.

The tips I’m about to uncover WILL invoke the body to re-shape with eye popping, muscle definition, causing the opposite sex to sustain neck injuries from whiplash and weakness in the knees…

Ok, little dramatic there but you get the idea.

Through the concepts I’m going to describe to you, you’re going to learn exactly what you need to do to rev your metabolic rate so high that you’ll burn up body fat even while you’re at home kicked back watching t.v.

Sound too good to be true?

If you’re like most people, this is exactly how you would LOVE to be able to lose fat. You’re doing very little work but melting fat off your body.

Possible? Absolutely. But, only after you put in the hard work with your trainingfirst.

Continue reading 5 Ways To Take Your Workouts to the Next Level

It’s pointless to walk into the gym without a clue of what to do.

Unfortunately, this is the plan for most people.

They may get inspired from watching videos online and think they are going to dominate their next workout.  Only when they walk in the door its like amnesia sets in and so they resort to the ol faithful cardio deck – ugh the treadmill again 😖 does anyone really enjoy that thing?

I don’t want you dreading another workout or walking around lost so… Continue reading How to Train Like a BOSS

If you’ve been in the fitness game for any amount of time you have undoubtedly come across some sort of High Intensity Interval Training (HIIT).

P90X, CrossFit, Tabata, BodyPump amongst many other popular fitness trends are all variations of HIIT and they do work, until they don’t.

There are several issues I have with HIIT and reasons why this style of training stops working and I’m going to cover all of it in this email.

I’m also going to cover what you should be doing instead to ensure the results keep coming so let’s get into it.

First, what is high intensity interval training.  

If you are unfamiliar with HIIT I highly encourage you to Google more info but simply put, HIIT is a time period of going extremely hard on an exercise followed by a short rest or low intensity exercise.

These protocols can be prescribed in many different ways such as Tabata’s famous 20/10/4 – Go hard for 20 seconds, rest for 10 and repeat for 4 rounds.

You also have CrossFit’s complete the workout as fast as possible such as the Fran WOD.  Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.  Quickest time wins.

Or you could come up with your own HIIT using something as simple as the treadmill.  Sprint as fast as you can for 20 seconds, slow down and walk for 60 seconds and repeat for x amount of rounds.

I’m not even going to pretend that these methods don’t work.  They in fact do and I have personally incorporated these tactics into my own programming at Mayhem Fitness.

These methods have long been the “secret sauce,” of producing fast results in body transformations. Continue reading The Problem With High Intensity Interval Training (HIIT)