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)

If you’re not including mobilization drills such as yoga into every workout, you’re setting yourself up for some pain down the road. 😣

Each workout for me includes a 5-10 minute warmup that implements these yoga poses.

🙏Cobra (Updog)
🙏Cat / Cow
🙏Bird Dogs
🙏Low Lunge w/ Reach
🙏Spinal Twist
🙏Bottom Squat Ankle Rock

You should see the looks I get when I perform this routine at the Strongman Competitions I compete in. *shrugs*

I’d much rather spend a little extra time each day working my flow than being out of the gym for weeks or months at a time because of some stupid injury that could of been easily prevented.

OH!  Yoga is a great way to reclaim your strength and fitness if you’ve been out of the game for a while.  The best part is, it can be done anywhere at anytime so no excuses!

Here are a few demonstration videos from exercises listed above

Cobra / Downdog

Cat / Cow

Low Lunge w/ Reach

Spinal Twist

Supported Squat

Incorporate these into your workouts today and start moving and feeling much better.

Keep Pounding 👊


The Maniacs and several new visitors gathered at Mayhem Fitness and Cross Training this past Saturday for an epic Strongman workshop.

We went over form, technique and application of several Strongman implements including:

  • Atlas Stones
  • Log Clean & Press
  • Axel Bar Deadlifts
  • Yoke Carry
  • Tire Flips
  • and everyone’s favorite – Truck Pulls

During our time together there was lots of grunting, laughing and clapping through several new personal records.

Take a look at all the action and join us for the next one.  Make sure you’re following us on Instagram and Facebook for updates on upcoming events.

Strongman Saturday Trailer

Ashley gets a new PR on the Log Clean and Press

Tips for a better Overhead Press

See more action on Instagram by clicking here. (be sure to view the Strongman Highlight Tab)

Keep Pounding Yall 👊


It’s time to stop passing the buck, playing victim and start taking ownership of your life.

This isn’t a popular topic however those who are always feeling stuck and frustrated are often times the same ones who are always wanting to blame others, their situation or bad luck for where they are in life.

The truth is, you are exactly where you are at right now from the decisions you’ve made.

Can life deal a bad hand?


But it’s up to YOU to decide what you’re going to do, even when the odds are stacked against you.

Do your actions line up with your goals?  Or do your actions line up with exactly where you currently are?

Maybe it’s time to take some damn pride in yourself, accept ownership and make it happen!

Keep Pounding 👊


Check out this highlight reel of our athletes in all the fun action!

You can also view each event separately in this YouTube Playlist – CLICK HERE to view on YouTube

After that, my full competition recap is posted in the video below.

In it I address:

  • Some of the fears and concerns the athletes went through and how they were able to overcome them
  • The breakdown of the events and how our athletes performed with each one
  • How our athletes were the talk of the competition amongst their peers
  • What it takes to become a Champion
  • How to become the Strongest version of yourself and why I say the Ultimate Weapon for Personal Development is not found in school, books, podcasts or videos but comes from a Barbell

You can watch the complete recap here:


  1. Log Clean & Press – Heaviest weight lifted wins – 3 attempts
  2. Deadlift Medley – Barbell, Axel Bar + Wagon Wheels, Car Deadlift for reps – Most reps wins
  3. Stone Putt – Farthest Distance wins
  4. Yoke Ladder – Carry for 80 feet, dropping at each 20 foot marker adding 50 more pounds. Quickest time wins
  5. Stone of Steel Over Bar – Most reps wins


  1. Log – Most weight lifted – 125
  2. Deadlift – Bar – 250 / Axel – 275 / Car Deadlift – 570
  3. Stone Putt – 11lbs
  4. Yoke Ladder – Started at 200, finished at 350
  5. Stone of Steel – 175lbs


  1. Log – PR at 230
  2. Deadlift – Bar 405 / Axel – 450 / Car – ???
  3. Stone Putt – 16lbs
  4. Yoke Ladder – Started at 400 – finished at 550
  5. Stone of Steel – 250lbs

Results of our athletes

There were 5 girls competing in the Women’s MiddleWeight Novice division

In Womens:

Log Clean & Press – Celeena finished 1st, Liz took 2nd, Hannah 5th

Deadlift Medley – Hannah took 1st, Celeena 2nd and Liz 3rd

Stone Throw – Celeena 1st, Hannah 3rd, Liz 5th

Yoke Ladder – Hannah 1st, Celeena 2nd, Liz 3rd

Stone Over Bar – Celeena 1st, Hannah 4th, Liz 5th

Overall Points – Celeena 23, Hannah 16 and Liz finished 1 point behind the 3rd place finisher at 12

Celeena Buth took home 1st Place 🏆 in Women’s Novice Middleweight

Hannah Harpold took home 2nd Place 🏅 in Women’s Novice Middleweight

In the Mens’ Masters there were 6 of us competing

In the Log, I finished 2nd (same weight as 1st place but I was slower).

In the Deadlift I finished 3rd (again, tied in reps but slower)

In the Stone Throw I finished 5th and damn near took everybody out so 🙈

In the Yoke Ladder I finished 2nd

In Stone Over Bar I finished 4th

I took home 3rd Place 🎖 with a total of 19 points, 6 points behind 1st.

Here is the Full Score Sheet – Leprechaunscoresheet

Everybody came home a Stronger, more confident Champion version of themselves

From left to right (Liz Stephens, Celeena Buth, Sean Murphy, Hannah Harpold)

If you are ready to become the Strongest and Fittest version of yourself, hit me up for Personal Training or Online Coaching / Programming at

Keep Pounding 👊


Special Thanks To: Coach, Sean Coffey for organizing and putting on this event. 

Iron Asylum Gym – VA Beach VA for hosting the event and to all the sponsors:

  • Southside Harley-Davidson
  • Oceana Nutrition Corner
  • Brian Latuga
  • Fruitive
  • SBD
  • A7 Intl
  • Swōl Food
  • Cerberus Strength USA
  • PNC
  • Born Primitive
  • Warrior Genetics Lab
  • 5.11 Tactical
  • Strike Force
  • London Bridge Trading
  • Special Ops Survivors
  • Aegis Strength & Conditioning LLC
  • Play Again Now – Recovery
  • Wasserhund Brewing Company
  • Jimmy Dillon

I use to think that in order to burn off fat and build a hard, strong body, that you must always be pushing yourself at a hard intensity each time you exercised.

When someone would tell me that they walked for exercise I would typically smirk and shrug it off as, sure, if that works for you.

That was in my youth and I’m reluctant to say that I was completely missing out on some of the great benefits of taking a daily walk.

Fact is, those same people that I may of smirked at in my ignorance were right and now I’m here telling you that this one strategy could be the ultimate weapon along with a caloric deficit in your quest to lose fat.

Don’t get me wrong, I still believe strength training needs to be and should be part of your overall regimen but I won’t make the mistake of neglecting the importance walking has to your overall health and fitness.

Stan Efferding, is the one who is responsible for this mindset change in me. He is the world’s Strongest Bodybuilder after all and has worked with clients such as World’s Strongest Men Brian Shaw and Hafthor Bjornsson (Thor).

When he helped these two gentlemen out (who were already at the TOP of their game) he looked at a couple of things and implemented one new strategy.

First, he addressed their sleep, next their nutrition and finally added 10 minute walks after each meal.

Stan goes into great detail about how 10 minute walks have such a dramatic effect on weight loss, performance, better mood, insulin sensitivity, heart health, aches and pains and many other benefits that could be listed here.

The main message I want to convey today is this…

Sometimes its the easy things we neglect to do that will have the greatest impact on our overall health.

Taking a couple of 10 minute walks per day takes absolutely no talent or skill set whatsoever unlike learning a deadlift or muscle-up.

And its not just for the average person who’s trying to start a fitness regimen.

If two of the World’s Strongest Men are adding 10 minute walks to their regimen and seeing improvements in their performance on the main stage then who am I to say walking is a waste of time and you’re better off running…

“SHUT UP!” younger me… “You were WRONG!”

To check out Stans 10 minute walk routine and to learn much more about the benefits, check out the video below and listen to this on your next (or first) 10 minute walk today 👍

Keep Pounding 👊