This Is Your Brain On Drugs

We all remember the anti-drug commercial that said "This is your brain. This is your brain on drugs." Well there are a couple of comparisons I want to make with drugs and fitness training without cracking an egg.

Now let me first say that I do NOT have first hand experience with drugs but I am sure we have all heard how drugs work and their effects on the mind and body. Usually a person begins with a small amount but eventually require more and more to achieve the same effects. You never hear of someone doing the same amount of drugs day after day for 20 years. You always hear how one drug leads to many or to stronger types of drugs.

The same can be said about an effective fitness regimen. You can't expect to do the same type of training day in and day out and achieve the same effects. That means that you can't just walk for 30 minutes a day or do your 3 sets of 10 on the circuit machines at the local Globo gym and see drastic results. That may work for a short time but eventually you will need more. You have a couple of options. You can either change the intensity or the exercises or better yet, both. I have seen many people who attend the same boot camp classes who after years of training are still doing modified push-ups and using 10lb dumbbells for overhead presses. After several months or years of training, it is going to take more "drugs" than that to achieve a higher fitness level. You can't get or stay fit without getting stronger. Some may say that they don't necessarily want to get anymore fit than they are. That is fine but if you continue to do the same thing, your fitness level will not stay the same but actually drop. Remember, it takes more drugs to achieve the same high.

That is why we do the Crossfit prescription of "constantly varied, functional movements executed at high intensity." This keeps our bodies guessing while achieving high levels of fitness and also leading to the physiques we've always wanted. It is a fitness regimen that is evidence based in that we keep scores and results from each workout which allows us to track our results both on paper and in the mirror. Better yet, these workouts don't take long. We substitute intensity for time.

The other comparison with drugs and fitness is the chemical high you can get from both. I have to admit that I am a fitness addict. I rely on that endorphin high and confidence boost I get from training. If I go too many days between workouts, I get agitated and frustrated. My body seeks that release. The biggest difference is that drugs tear down your body while training builds and strengthens it. So don't expect to see me in rehab anytime soon because this is one habit I don't plan on kicking. What can I say. This is my brain on drugs. Any questions?


Prepared for Anything

What are you preparing for? Every one of us is preparing for something whether we know it or not. I was reading the story of David and Goliath recently and I found it interesting that when he faced the giant, he was confident and sure that he could defeat him even when no one else had the nerve to even dare approach him.

1 Samuel chapter 17 says in verse 33 Saul replied. “There’s no way you can fight this Philistine and possibly win! You’re only a boy, and he’s been a man of war since his youth.”

34 But David persisted. “I have been taking care of my father’s sheep and goats,” he said. “When a lion or a bear comes to steal a lamb from the flock, 35 I go after it with a club and rescue the lamb from its mouth. If the animal turns on me, I catch it by the jaw and club it to death. 36 I have done this to both lions and bears, and I’ll do it to this pagan Philistine, too, for he has defied the armies of the living God! 37 The Lord who rescued me from the claws of the lion and the bear will rescue me from this Philistine!”

Some may say that David was nothing more than just a shepherd but God had bigger plans. He was preparing him for his future. He was strong in mind, body, and spirit and had developed that strength through years of humble service and patience.

What are you preparing for? I would like to think that we at Trinity Fitness are preparing to be examples for the world to follow. The most recent reports predict that diabetes will be the number one killer in the near future with as many as 1 out of every 3 people developing this preventable disease. I would like to think that if our lives come down to "survival of the fittest" that we will be the ones that survive. Whether it be surviving the physical threat of terrorist attacks or the threat of preventable disease, we are doing our parts to care for this temple that God has given us. And if a lion or bear attacks us while we are walking down the street this week, I wouldn't be surprised if you are strong enough to "catch it by the jaw and club it to death." We have been preparing ourselves by taking on bears and lions with each and every workout.


Just Give Up

The title to this post is more of a play on words. Is the title of this post my way of insinuating that you give up? We all give up every single day. All of life is about the choices we make and what we either give up or get with those choices. This morning I gave up being early to work for an extra five minutes in bed. I gave up a free donut breakfast in the teachers lounge for a better diet. I am giving up time for something else right now so that I can write this post.

For those of you who are training with us, these are some of the things you are giving up.
1. You are giving up being unfit and unhealthy.
2. You are giving up a low self concept for a better reflection in the mirror.
3. You are giving up weakness for strength.
4. You are giving up being a victim for discipline and control.
5. You are giving up fat for muscle.
6. You are giving up the Globo gym for true fitness found in a garage gym.
7. You are giving up lying on a comfortable couch for a gym floor.
8. You are giving up insecurity for confidence.
9. You are giving up your ego to by humbled by every workout.
10. You are giving up hours of slow and easy for fast and intense.
11. You are giving up average for excellence.
12. You are giving up making excuses for accountability.
13. You are giving up minutes working out yet adding years to your life.
14. You are giving up your limitations but rather test them with every workout.

I heard of one lady giving up her daily Starbucks coffee and using the money for her monthly training fees. Giving up does not have to be a bad thing. Giving up may be the very thing that gives you the most.


The Best Fitness Program On Earth

What is the best fitness program on earth? My answer to that question will be about as vague as a politician but it is definitely worth discussing. I will also mention that my opinion is exactly that and it has been shaped by years of trial and error. As mentioned in recent posts of mine, my wife and I are now Crossfit certified trainers. Does that mean that we are 100% Crossfit all the time? Not at all. Our program design highly favors Crossfit but we are not opposed to more sport specific training as well as other training protocols. It really depends on the goals of the client.

I started working out at a very early age. I grew up watching the Rocky movies and trying to emulate Rocky style training. I used to incorporate push-ups and pull-ups into high intensity interval style workouts. I scaled walls, jumped on park benches, and pressed odd-shaped objects over my head. I also did the whole Globo gym 3 sets of 10 pec deck followed by 20 minutes in the "fat burning zone" cardio workouts. I have trained like an athlete, army recruit and bodybuilder. This is what I have learned.

As an athlete, I was very fit for the sport I was training for. When I was playing football, I was lean and muscular and was fit for playing football but suffered when transferring over to track and field and vice versa. After college, I trained more bodybuilder style and was not quite as lean as I had been as an athlete. I maintained strength levels but had lost ground in anaerobic endurance, speed, and power. I returned to my roots with what I called obstacle course training and now is called Crossfit. With Crossfit style training, I am as lean and muscular in my mid to late 30's than I was at twenty. I am without question stronger than I have ever been. I feel like I am both aerobically and anaerobically as fit as I have ever been. I can do things physically that I couldn't with the other types of training. I also am not bored with the same old monotonous routines from years past.

I understand that everyone is different according to their preferences with training but our needs are the same. Good health and fitness is a must for any person of any age group. Crossfit has provided what I consider to be the gold standard when it comes to being well rounded and overall fitness. Some people prefer fast and intense and the awesome results that come from that style of training. Others prefer a lower intensity way of training. It really comes down to personal preference. I encourage a healthy lifestyle regardless of training style. Just remember that certain types of training elicit certain types of results. You can't deny results and you certainly can't deny the physiques of people who train with high intensity functional movements. You will get what you are training for. What kind of results are you seeing?


Man Arms

Since I started training many years ago, one major concern comes up more than any other with my female clientele. The concern is whether they will get too bulky and muscular. Most recently I have had some of my female clients becoming insecure about developing "man arms." This usually begins with a comment from an insecure man about the fit physique of a confident woman. This in turn makes the confident woman start questioning the actual training that has given her confidence in the first place.

Let me first begin by saying the same thing I say to first time clients who voice their concern over getting too bulky. Men and women are different. Women don't have the same testosterone levels of a man and therefore will not develop like a man. Genetics will ultimately determine how a person looks with or without training. I tell people who train with us that they will look how they are genetically supposed to look at their fittest level. You can't expect to look like anybody other than yourself. That is unless you want to go under the knife.

The issue of "man arms" is another concern. I have women who are stronger than they have ever been, doing things they never thought possible, and who also look better than they have ever looked. They are walking around with a quiet confindence that they have never had before. I have yet to see one female train with us that has arms that look like any of my male clients. No matter how strong and lean a female gets, unless they take steriods, they will never have "man arms." What we are guilty of is developing strong, fit, beautiful arms. Do you think that Kelly Ripa is insecure about having "man arms?" Judging from her wardrobe, I think she is pretty confident with strong, fit arms.

I saw first hand the results of long-term Crossfit training at a recent certification. I saw a room full of some of the best physiques I have ever seen. These type of gyms are litered with them. Don't be ashamed of who you are but rather test your own limits and see what you are truly made of and what you can look like at your best.


Certifiably CrossFit

After years of CrossFit Journals, videos, and workouts, Amber and I attended our first CrossFit Certification this past weekend. We arrived early and were slightly nervous but more in awe of the nice facility and surrounding area. When we walked up to the sign-in desk, we could see familiar faces from the CrossFit videos such as Pat Sherwood and Matt Chan. It was like seeing celebrities for us, perhaps our own taste of CrossFit Hollywood.

The certification was an organized, perfectly orchestrated series of lectures and movement clinics. I never thought doing air squats could make me so sore. But when you do 50-60 squats in each movement clinic, holding each for about 5 seconds while the trainers check form, it definitely starts to add up. We learned the nine foundational CrossFit movements such as the squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and the medicine ball clean. They also worked with us on the Glute Ham developer, the kipping pull-up, overhead snatch, and the muscle-up.

We ended our first day with Fran. Keep in mind that we had already spent 8 hours in an non-air conditioned lecture room and gym. We were totally exhausted from the movements throughout the day and we had to end with Fran. After ripping my hands to shreds on the larger diameter pull-up bars, we took the group photo, sweaty and red-faced. It had been a great day.

The second day was more of the same. Lectures and workouts in the sun started to really add up. We ended the second day with a detailed 50 question test that covered everything CrossFit from nutrition and exercise physiology to programming and human movement. We left knowing the definition of "Fitness" and how to spread the message to our clients.

I have been following CrossFit for years now but never really knew if I would go to a certification or not. I never in a million years would have thought that my wife Amber would go with me. When we opened our folders that contained our scores for the weekend, we both smiled and hugged each other and left happy, thankful, and totally exhausted.

We returned home to happy kids who had decorated the house with balloons and signs congratulating us and a large cookie cake saying CrossFit Winners. We are blessed and happy and now we are also CrossFit Level One Trainers.


Opposites Attract

I think I have finally figured out what I need to do to live a happy, successful life. I have learned the law of opposites.

The human body is a great example of how opposites attract. When a person doesn’t drink enough water, the body retains water. When a person doesn’t eat enough, the body slows metabolism causing you to hold on to weight rather than lose it. If a male takes steroids, the body responds by shutting down its own ability to produce testosterone. When we weight train, you break down muscle tissue. The body responds by building new muscle tissue.

In as many situations as you can come up with, your body maintains its normal, stable condition by doing the opposite of the stimulus placed upon it. So I have taken a lesson from these God given bodies of ours and have tried to apply the law of opposites to my own life. These are some of the lessons I have learned.

I have learned that I don’t have to take my children to Disney World to give them a great vacation. Some of our best and most memorable vacations were within an hour or so from home. It was not about the destination but rather the time spent together that made it memorable.

I have learned that my children desire my time rather than my money. I learned this recently when I turned off every TV in the house. It was summer and the house was filled with toys and lots of noise from the TV’s scattered throughout the house. My kids had plenty of “things” to occupy their time during the hot summer months. When I turned off the TV’s, I went in a back room to talk to my wife. Before long, all three kids were sitting in the room with us. My entire family was packed into one of the smallest rooms of a 2000 square foot house. Later that night before I prayed with the kids, I ask them to tell me one good thing about their day. My daughter and son both agreed that their favorite part of the day was the hour we sat in that small room talking to one another. I had bought them a big house and plenty of toys but what they valued the most was my time.

I have learned that when I seem to have no energy that I need to expend energy. Everyone has those days when you are dragging. Some chalk it up to being tired or stressed out and treat it by sitting in the nearest Lazy boy chair and watching TV. What I have learned is that the body is not meant to do that. There is an incredible high after exercising. Your body releases chemicals that make you feel better. You tend to get a better night’s sleep and boost your confidence in the process.

Instead of finding things to fill our time I have learned that it is far better to use our time to fill the lives of the ones we love. I have learned that instead of being jealous or envious of someone else, I would rather try to develop characteristics that I respect the most in other people. That is how you develop self-respect. Lastly I have learned that when I think I know it all, I come to realize that I know very little. So the next time I feel self reliant, I will know that it is time to drop to my knees and pray.


God's Nutrition Guide

This information is from an email I received and I thought it was cool enough to share. Enjoy! ~ Randy Blair

It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopene and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neocortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.


Friday Night Lights

You always know that Summer is coming to an end when you see football teams emerging from weight rooms and returning to hot football fields. I become very nostalgic this time of year. Football was one of the toughest sports I ever played but was very rewarding. It mimics life in many ways. Some of my toughest practices led to some of my greatest games. Some of my worst injuries led to a stronger body and a sharper mind. I trained to take the blows but trained even harder to avoid them altogether.

The following is a poem I wrote a few years ago thinking about my football days. I have noticed that many football players have trouble letting go of the game. Most of these young athletes usually go from being leaders in their school, playing in front of hundreds or even thousands on Friday night, to not even being able to play the game again after high school. It is not an easy transition. The fact is that many sports can be played after high school but football is really not one of them. It would not be safe to see 40 year old men suiting up in shoulder pads and helmets. Many are just left with their stories but mostly their memories of a game that was played for a relatively short period of time yet will stay with them forever.

Local Heroes

Small town lights fill a dark, blue sky
The smell of wet, hot grass remind you of two-a-days gone bye
The sound of silence is broken by the tearing of tape
Pads and braces have replaced this Superman’s cape
Joints stiffened by these temporary casts
With the hope that they will protect you from an injury from the past
You wear your coat of armor and wait anxiously underground
Until the gates are opened and you are released to that familiar sound
A sound you’ve heard in your head many times before
Through blood, sweat, and tears it kept you coming back for more
A whistle sounds and commands the whole world to stand still
While you race up and down green streets not with legs but heart and will
For you are the carrier of a torch that burns bright
Many can see its flame but few endure the fight
For the glory, the comradery, the rewards that it bestows
And a chance to join the club of other local heroes

© Randy Blair 2007


Count the Cost

Everything has its price. Our time, food, clothes, transportation, health, and every decision we make. Everything has its price! The question is whether you are willing to pay the price necessary to attain whatever it is you want.

Whether it be on tv, at social gatherings, or just conversations with friends, I have seen more dissatisfaction than ever with people's health. By health I mean anything from weight, looks, fitness levels, mental health, or just physical wellness. It is no secret that the United States is seeing obesity rates higher than any other time in history. The leading cause of death is heart disease but some predict type II diabetes to eventually take that number one spot due to poor dietary choices combined with a lack of physical activity.

Yet with this dissatisfaction and numerous warnings, very little is changing. Most people treat the problems rather than work at preventing them in the first place. That is the purpose of this article. I want to encourage you to truly count the cost and realize that it is far more affordable to pay the price now than later.

What are the costs? First, understand that there is no easy, quick fix. You will have to watch what you eat. You have to sacrifice junk food you may crave for good food your body needs. You may have to count calories for a while until you establish a healthy yet consistent eating pattern. Secondly, you have to sweat. You will have to breathe hard and hurt. You will have to build muscle which requires hard work. In other words, stop walking and start running. Stop sitting on expensive bicep curl machines and resting between sets. Instead, start moving your own body weight vertically, horizontally and in every other direction possible. Do pull-ups, squats, push-ups and sit-ups. Start lifting barbells, dumbbells, and medicine balls. Learn to jump rope, hurdles, on and off boxes, and in turn, life's obstacles. Workout safe yet hard, controlled yet fast, and know your limits yet test them daily. Do all of this and you will truly realize that the cost was well worth the price you paid.


My Fitness Journey Part 2

When I was in 6th grade, my grandmother moved into some new apartments that were close to my home in Deer Park. This apartment had a weight room that contained one of those 1980's universal machines, like the one pictured above. I loved that weight room. I would jog from my house to her apartment which was about a mile and a half both ways. I loved seeing how much I could lift and would even bring friends with me. They never seemed quite as enthused about working out as I did but would join me anyway with the promise of swimming afterwards. I remember bringing one of my bigger friends one time. He was a lineman on my football team. We had a lifting contest on the bench press and we were both shocked when he couldn't lift more than me at the time. That was when I was convinced that I didn't need to wait for 9th grade before I could start lifting weights. I had always heard that you would stunt your growth if you lifted too early.

I continued to use that weight room as an escape all the way through high school. When I broke my collarbone during my junior year of football, I would go to that weight room and lift with one arm. If I found myself bored with nothing to do on the weekends, I would bring a little radio up to that weight room, plug in the Rocky soundtrack and break a sweat for an hour or so.

Everyone has certain passions, talents and hobbies. I loved exercising and that continues to this day. That apartment complex is much older now and has certainly been updated with new fitness equipment but I will never forget that old universal machine. It was designed to shape and build muscles but for me it helped shape and build passions that I now pass on to present and future generations.

My Fitness Journey Part 1


Kwik as a Kat

I just can't say enough about the Kat(Kids Athletic Training) we have going on right now. These kids are getting something very valuable with every workout and they are improving drastically with skills, strength, and conditioning. I am very proud. Let's keep up the great work and finish the summer strong.


To Swim or Not to Swim?

We are now at the halfway point of summer and most of us have had the Shakespearean beach or pool experience by now. By Shakespeare I mean whether to swim or not to swim, that is the question. Taking off a t-shirt or cover-up is either a dreaded, fearful experience or more of the opposite if you have been taking care of yourself. That is not to say that it is totally comfortable for anyone to prance around in as little clothing as you go to sleep in. Nevertheless, being fit and taking care of yourself definitely helps when it is time to walk the slip-n-slide runway.

Ultimately, I hope that being able to feel comfortable in a swimsuit is only a small part of the overall picture of being fit. Some people have given up already figuring that since summer is halfway over that it is too late to get in to shape. Well not necessarily. It is never too late. I know people who workout for two weeks and strut around like fitness models. That is the confidence that working out can bring. What I want to focus on is more about lifestyle. Being fit for that special beach vacation is one thing but how about looking at the bigger picture. How will you look and how fit will you be in October? How about December and January when you are covered up in layers of clothes? There is an incredible satisfaction of knowing that you are fit at all times, maybe even a quiet confidence when you know that underneath layers of winter clothes lies a beach-ready body.

I encourage you to get into shape for the right reasons. When you build your fitness levels, you are also building your confidence, improving your quality of life, and setting a great example for others. As long as you are fit, the appearance part will come as well. So let summer be a foundation to build the rest of your year upon. If you are in shape now then don't stop what you have started. Just imagine where you will be a next summer if you keep training. Better yet, imagine where you will be next summer if you stop training. Either way it will be a question of whether to swim or not to swim.


Happily Ever After

12 years ago today I watched my beautiful bride walk down the aisle, take my hand and begin a journey that neither one of us could have ever expected. This is the same girl who has had to endure the dreaded track season break-ups in high school, the week long Rocky marathon when I first got the box set, and the horrible nightmare that was my celiac disease. She is the only woman in the world who would have stuck around for that. Well, maybe not. I mean what girl wouldn't want to watch a new Rocky movie every night of the week? Amber was with me with the same tears in her eyes when we watched Rocky Balboa in his last movie a couple of years ago.

It was 12 years ago that we left for our Honeymoon to Destin, FL. Our flight was cancelled and instead of waiting till the next day, we loaded up the car and drove instead. It turned out the be one of the biggest highlights of the trip. We spent hours talking and enjoying each other. Of course when we got to Destin and saw the soft sand, I had to take full advantage of it. We ran sprints every night to reap the benefits of a great leg workout on sand. What can I say, I am the ultimate romantic.

Anyways, it has been a wonderful 12 years and we are blessed beyond words. God has been very good to us. We have had tough times that made us stronger and we have had great times that made us thankful. Most of all we have LOVE.


Lessons for Life

As a teacher I am constantly ask by my students why they need to learn certain things if they don't see them being relevant later in life. I have to admit that I sometimes have a hard time answering some of those questions because the fact is that many things I learned in school are not useful at all as an adult. Don't get me wrong, education should be one of our main priorities but there are those classes that in hindsight were really not that important. It really depends on your chosen field or profession whether certain subjects remain relevant as an adult.

So as a parent I am left with an incredible responsibility. I have to guide my children and hopefully teach and instill in them future priorities and values that will last a lifetime. I have to ask myself whether signing my kids up for this or that is really necessary. I know some parents who constantly have to have their kids in any and everything possible. Wanting your kids to explore many various activities and opportunities is good and will help them discover certain gifts and passions along life's journey. What I see happening though is that we are taking our eyes off the prize. We seem so busy to expose our kids to everything that we forget to focus on those things that will stay with them for a lifetime.

The fact is that many of the activities that we sign our kids up for will only last through Jr. High and maybe High School at best. We will spend hundreds and even thousands of dollars, not to mention hours and hours of our time, on activities and time fillers that will come to a screeching halt before our children even become adults. That is why I am so happy with the Trinity Fitness Kids training. I want my kids to experience the invaluable lessons that come from team sports, dance lessons, and various activities but my priority is to give them something that they can and will pursue for a lifetime.

Ballet and Football will last but for a season while fitness can last a lifetime and will determine the quality of that life.


Training Schedule

Come join us for a workout like no other!!! You won't find a ton of fixed machines here nor will your workouts take a lot of time, yet it will be more effective than anything you have ever done!

Instructors - Randy & Amber Blair

Training Schedule

Monday & Thursday -


Location - 1312 Underwood Rd. Deer Park, 77536

Price - $120 for 8 classes (just $15 per class)

Call or email to reserve your spot today.  We look forward to helping you get on the right track. You can learn more about Trinity Fitness by clicking on the What We Do link.

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Nothing is Impossible

When I was first inspired to start Trinity Fitness in the Fall of 1998, I did so with the intent to encourage and help people become more fit physically, mentally, and spiritually. Since that time and more specifically in the last few years, I have experienced that for myself first-hand. Physically, I train and eat better than ever before. I am stronger and more fit than I was in my early 20's and I definitely eat better which has resulted in a more healthy lifestyle.

Spiritually, I have been on a journey and back. Just in the past few years, I have gone through what I consider the toughest years of my life. Besides the normal stresses of everyday life that included job transitions and family additions, I was battling a unseen force that was making me feel bad physically. After years of tests and procedures I was finally diagnosed with Celiac disease in the summer of 2009. I immediately adopted a wheat and gluten free way of life. For those of you who are not familiar with that diet, it basically takes out any and everything that has flour in it. I even had to travel with my own toaster so that I wouldn't cross-contaminate my food with restricted food. It definitely put a strain on me and my family although it is a better way to eat.

I made the following comment from a post back in October saying, "I have been diagnosed with IBS, Celiac disease, and have had my gallbladder removed with horrible side effects. I am no longer able to eat anything I want and that will be the case for the rest of my life." Well, apparently God didn't agree with my blog post that day. The Bible says in Luke 18:27 that "The things which are impossible with men are possible with God."

In March I went back to my doctor and he wanted to do some additional tests on me that would include more specific tests for Celiac disease. I had to reintroduce wheat and gluten back into my diet for the test to be accurate. I noticed that I was not having any side effects. I took my tests and received word that I had no trace of Celiac disease. What tested positive last year came back negative this year. Celiac disease can only be managed through diet and is considered incurable and untreatable. I guess the doctors forgot about the ultimate physician who is not limited with man made medicines and prognosis.

I know many may try to dismiss my healing as this or that but I am going to give credit where credit is due. For the last year I have had to live under the umbrella of Celiac disease and now I don't for the "Son" has come out and the rain has stopped.


Why Exercise...Because I Can!

Ecclesiastes 11:9 - Young man, it's wonderful to be young! Enjoy every minute of it. Do everything you want to do; take it all in. But remember that you must give an account to God for everything you do.

Do you love to exercise? When you are breathing hard and sweating, are you thankful? Believe it or not, I am. I consider it a blessing and very satisfying to sweat. Sounds crazy I know but there is a good reason for it. I have no intentions of taking my ability to be active for granted. If you would like to get a better understanding of what the title of this article means, I want you to take a trip with me to a couple of different places.

The first place is a children’s hospital. This is a place filled with children who would love to do nothing more than to play. These are children who hope for the chance to do those things that most of us tend to avoid... you know, race up a flight of stairs, take the dog for a walk, or even help mow the lawn. They would love to have the chance to run at the park or exercise with the other children in a P.E. class at school. Yet, most are still happy to be alive. They have some of the most beautiful smiles you'll ever see; a smile that can make you forget that you are in a hospital and believe, if only for a second, that you are at an amusement park.

The second place I want you to visit with me is the nursing home just down the street. It is filled with people whose only chance at the fountain of youth will be in their memories. Some of these people have no regrets. As a matter of fact, some senior citizens are still going strong, determined to make the most of their lives. Others may have many regrets that stem from the uncertainty of what could have been. Some may be haunted with the thought of “If I were only 25 again, I would do things differently.” Whether you talk to a person with no regrets or a person with many, you can bet that their advice will be the same.

Seize the day!
Run like there is no tomorrow!
The future is now!

These are only a couple of examples that can inspire through their message. Time shows no partiality. It is constantly chasing each and every person. So my suggestion is to make the most of every moment.


Because I can!


Before and After

This is a video of my wife before and after she started doing our Crossfit-style workouts. She was bored and therefore very inconsistent with her training. She was weaker than she had ever been. Her body was changing not only because of having three kids but because of her age as well. She natually has a small frame but her body composition was changing in a way that didn't make her happy or confident...that is until now!


Amber and I can't say thank you enough to those of you who have been supporting us and Trinity Fitness. We have loved getting to know each of you and are enjoying every minute of seeing you getting stronger and more fit with each workout. Our only hope is that you are feeling the same. We know that we are small potatoes compared to others but that is the way we like it and we can't do it without you. We want people with a sincere desire to be the best that they can be. Just think about the example you are setting for others, especially your children. They are seeing their mommy and daddy taking care of themselves and striving to live a more excellent life. That is what being a role model is all about.

We all have different goals, desires and intensity levels when it comes to training but as long as you have the desire to get better, we want to help you get there. Amber and I want to be the best examples we can be as well. That is why you will see or hear of our experiences with the same workouts you are doing. We practice what we preach. Our kids are also taking notice. They talk about exercising and always try to set up neighborhood workouts with their friends. The way I see it, these kids will be more fit, strong, confident and better suited to handles life's challenges than those who don't exercise this way. That is why we are preparing and have already begun classes for kids that will mimic the same movements as the adult classes but with a little more fun mixed in.

Again, we thank you for trusting us with your fitness and for humbling yourself to workout with us at our own home.

A Lifetime on the Hips

Yesterday I did something that I have not done in over a year. I ate a couple of bites from a donut. Not breaking news for most but for me it was a big deal. I have been under the gluten sensitivity umbrella since June. I have not had one bite of anything that would contain wheat or gluten since my diagnosis of Celiac disease. That means no pizza, bread, cookies, donuts, cake, or anything that has flour in it. I have some new tests coming up that requires me to re-introduce gluten back into my diet. So I figured what better way than with a fresh, chocolate-iced donut.

I tried to do it as unceremoniously as possible but couldn't help but notice my family starring at me eager to see my reaction of either sheer pleasure or to see if I would spontaneously combust. Well, I didn't explode and the sheer pleasure was not as pleasurable as I thought. After a year of missing "the wonder" that is a fresh donut, it wasn't all I had made it out to be. Yes it was good but it only lasted a couple of seconds, then came the dread of the unknown. How would I feel? How would my body react?

That is when I realized that many people are addicted to seconds of pleasure rather than a lifetime of good health. For the last year, I have been in innumerable situations of people enjoying foods that were not healthy in any way but were fun to eat and I had to endure the smells and sights and not have one single bite. At first it was a little more difficult but before long I had absolutely no problem denying myself of these foods and opting instead for my more simple and routine diet.

Now that I have been able to experience what I was missing, I realize that I wasn't missing all that much. I am not saying that we shouldn't enjoy life and indulge here and there but developing a habit of always indulging is what will keep you from being healthy. The next time you walk through your break room at work and see a big box of donuts just remember "a second on the lips, a lifetime on the hips!"


When the Going Gets Tough...

...just grab another Twinkie? Wait a second, that didn't sound right. How about "When the going gets tough, just quit." No, not right again, or is it? It seems that for many people today that is exactly how that phrase ends. You have probably heard many times that if you want something you don't have, you have to do things your not doing. That means you have to leave your comfort zone and do things differently than whatever you are doing now that has led to a necessary change in your life. It will not feel right. It will not be comfortable or easy and that is exactly when you have to become the kind of person that this phrase is talking about...Tough.

That is right, "When the going gets tough, the tough get going." Not the weak. Not the fat and lazy. Not quitters, whiners and wimps. The Tough get going.

As a trainer, my turnover rate is relatively low and that is good. For me to help people with their fitness goals, I have to have time for that transition to take place. A couple of weeks or even months may not be enough. I have noticed a pretty consistent trend though and that is with the type of people who quit. Most of the people who quit are quitting in less than a month. They are the ones who are missing training dates and wondering why they are not seeing results. People who quit so easy are also the ones who usually always have a problem. It is usually a knee, or a headache, not enough sleep the night before. I think it is just a learned behavior. It has become a bad habit by quitting at the sign of anything remotely challenging.

To be one of the "tough" will require hard work. There is no magic pill or easy way out. If you are looking for an easy way out, you are already on your way to being defeated. Ultimately you need to decide what results you really want and then set a up real plan that will help you realize those goals. You have to decide what you would be willing to sacrifice to accomplish those goals. Those sacrifices may include some discomfort, time or money but you have to look at the tradeoff. The tradeoff may be money on donuts and fastfood for a personal trainer. The tradeoff for your time may come from spending less time watching tv and more time exercising or cooking home-cooked meals.

If you really want change, you are going to have to do the opposite of these learned responses. If your first response is to quit, that is when you have to tough it out. If your response to a challenging workout is to slow down, maybe that is when you have to push through that barrier and speed up. You will never know if the sky is the limit until you are willing to leave the ground.


Back to the Future

Do you have any regrets? If you could go back in time would you have done things differently? I remember a show from the 80's called Fantasy Island. It was about this island that people could go to and relive certain parts of their lives as to see how things could have turned out had they made different decisions. Are you living the life you had hoped for? Are you the person you hoped to be?

I heard the pastor of my church say that "Your life in the future will be determined by how you live in the present." Will you be fat, thin, rich, poor, happy, sad? The way you are living right now will determine those answers in the future. That is why it is important to take a look at the choices and decisions you are making right now and determine if they are going to lead you to the future you hope for. Do your hopes for the future include sickness, pain, and poverty or the opposite?

I have written in the past about my made up acronym WIWT(Will I Regret This). For example, a high school student may ask themselves if they will regret not finishing and getting their diploma. The fact is that if you have to ask yourself whether you may regret something or not, it is a pretty good indicator that you may. I don't have to ask myself if I will regret working out or being friendly to others. My past regrets DON'T include eating right, spending time with my family, or striving to live a life of excellence, but my past regrets DO include not doing those things.

Take inventory of your life right now. The fact is that today is the future of yesterday. Is it all that you had hoped it would be?


Healthy Harvest

It is Spring time and you will notice that it is very hard to find a parking spot at Home Depot and Lowe's on the weekends. It is that time of year when people start cleaning up their yards and planting new flowers. What I find interesting is that you have to be willing to get your hands dirty, do some physical labor and plant those seeds before you will reap the harvest of beautiful flowers.

I am often ask by people I train,"When will I see results? When will I start losing weight? When will I get stronger or not feel so sore?" My answer is real simple. Your results will be a reflection of your commitment to your workouts and your diet. Strong, consistent workouts and a good, clean diet will lead you to those results you desire. Basically, you get what you give. It follows the biblical law of the seed. The more seed you sow, the more you will reap. If you only sow one small workout seed a week, you are going to reap a small fitness harvest. On the other hand, if you are sowing several workouts a week and eating healthy, portion-controlled meals, you will reap a bountiful harvest of good health. Again, it all comes down to the amount of seed you are sowing.

This law translates into every area of our lives. You will reap whatever you sow. If you sow seeds of laziness and bad food choices, you will reap an unhealthy body and lots of fat. If you sow seeds of time and love into your relationships, you will reap those same things back into your life.

I encourage you today to look at the harvest you are producing. If it is a good harvest, keep up the good work. If it is a bad harvest, simply change the seed that you are sowing. If you are wanting a more bountiful harvest all it takes is a little more seed and before you know it the flowers will bloom.


Artistic Functional Strength

This video is of Marco and Paulo Lorador, brothers from Germany who have been training for this since they were kids. It is a perfect representation of functional strength and balance. You will see pefect muscle-ups, hanstands, and L-sits. This is truly an incredible video.


The Girls

This is a short video of some of the girls. Our strength is improving as well as our technique and understanding of the movements and why we do them but most of all this video is about people coming in and giving us their best effort. Thanks for a great month. You should be proud of yourselves.


Spring is Coming!

Next week begins a new month and another great opportunity to try us out. We offer both morning and evening classes. If you want to be ready for beach season this summer, you need to start training now.

Please call or email if you are interested. We would be happy to answer any questions you may have.

Class Days and Times:
Monday & Wednesday -
Tuesday & Thursday -

For more information, click on the Training link on the right of your screen.


February Week 2 & 3

We've had a great last couple of weeks. I think everyone is getting over the shock of training and hopefully is getting used to it and looking forward to it by now. If not, hang in there. You should be proud of what you are doing. The majority of people would rather sit on the sidelines than to join in the game. You are not the majority. You are changing your life for the better and I guarantee you that you won't regret it. Hopefully when you wake up a little sore here and there you also feel that since of pride about knowing that you are a little stronger, a little tougher, and a little more fit with every workout.

Thanks for sticking with us.


You Can Lead a Horse to Water...

I am the coach of a 6 and 7 year old boys basketball team. It has been an incredible test of patience. These kids can only understand so much and perform to a certain level at such a young age. My goal is to teach them more about the game while also teaching them new skills and for them to have fun in the process. But I will have to admit that it is still a competition on game days and I find myself wishing that I could just do it for them when the game is on the line. The fact is that I can teach them the best that I know how and try my best to prepare them but when game time comes, I can't do it for them.

The same goes for training. As a trainer, I can prepare great workouts, teach technique and have open classes available but I can't do the workouts for you. You have to be willing to do it yourself. When it is too hot or cold outside, or you have had a tough day at work, you are the one that has to decide to workout. The same goes with diet. You may workout 2 hours a week or 10 hours a week but what about the rest of that 168 hour week? You have to decide how you will spend that time and what you will fuel your body with.

We are all ultimately responsible for our fitness levels. No one can do it for you. You have to do it for yourself. I think it is funny when some of my clients get on to me about killing them in their workout. I have to remind them that all I did was give them a workout to do and started the clock. They decided how hard they would push it. It is amazing what a great tool that stopwatch really is. Again, I didn't tell them how hard and fast to go, they decided that on their own. All I did was lead the horse to water. You have to decide whether to drink.


February Week 1

It was a great first week of February. Here is a short video of some of the images caught this week.


No Regrets

With technology these days there are hundreds of acronyms most of which I have no idea the meaning of. I have created my own acronym that I will refer to as (WIRT) which simply means, Will I Regret This. You can ask this about virtually everything you do in life. The answers may vary from person to person but some are really pretty obvious. Will I regret eating this entire chocolate pie? Will I regret spending $300 on lottery tickets? Will I regret dropping out of school? These are pretty obvious. Chances are more than likely that you would regret these things.

My wife has been using this line for several weeks now in relation to our training programs. She says things about how you will never regret working out hard and being in the best shape of your life. You will never regret being able to fit into that new bikini this summer. You will never regret investing your time and money into something that can improve and possibly add years to your life. Now on the other hand, you may regret not doing any of these things. You may regret being unhealthy and have a poor quality of life. You may regret not ever feeling comfortable in your own clothes. You may regret not investing some time and money into taking care of yourself. I can guarantee you that if you don't spend the time and money to take care of yourself now, you will have to in the future.

Remind yourself of (WIRT) when you make some of these decisions in the future. I bet you won't regret it.


Randy Blair

B.S. Fitness and Human Performance
Crossfit Level 1 Trainer

I have been involved in fitness my entire life. I have had the opportunity to learn from the best. At the University of Houston, I trained under the guidance of Tom Tellez, one of the most decorated Olympic sprint coaches of all time. I also had the opportunity to run with and learn from track and field legend Carl Lewis and other members of the Santa Monica Track Club. I briefly ran for Texas A&M University as well. I graduated with a degree in Fitness and Human Performance from the University of Houston under the guidance of Dr. Eugene Coleman, Strength and Conditioning coach for the Houston Astros. I am married to my high school sweetheart and I am the father of three beautiful children. With the education and knowledge I have gained through many years of experience and great teachers, I will continue to seek God’s guidance and teach the importance of fitness and health; physically, mentally, and spiritually (1 Timothy 4:8).

I started training over 20 years ago while I was in college. After receiving my degree in Fitness and Human Performance, I continued to train while also teaching full-time. In 1999, I wrote a mission statement for a business I planned to one day open called Trinity Fitness. In 2003, Trinity Fitness became a reality. I trained for 6 years in a small, private studio where I trained with both free-weights and selectorized machines. In other words, I trained the way I was trained to train rather than the way I trained myself.

I had always trained very athletically and functionally. I have a great video that I shot in 1999 with a friend where we were doing what we called the "Obstacle Course" workout. In it we did push-ups, pull-ups, handstand push-ups, sit-ups and plyometric jumps all in one workout. I loved training this way but never even imagined training others the same way. That was until the summer of 2007 when I discovered CrossFit. CrossFit didn't necessarily teach me anything that I didn't already know about elite fitness but they did give me the confidence to start training others the same way I trained myself. In addition to my college degree in fitness, I have been a certified CrossFit Level 1 Trainer.

There are many trainers and facilities that train similar to myself. People have more than enough options and I think that we are slowly but surely turning the tide on becoming more healthy. I have done this my entire life and it is one of my greatest passions. I definitely practice what I preach and have every intention to continue doing what I have always done and that is to be healthy physically and spiritually. My goal with Trinity Fitness is to help others do the same.


Amber Blair

Crossfit Level 1 Trainer

After working out for nearly 18 years the traditional way (weights then cardio), I had totally burned out.  I have had three kids and my body was definitely not the same.  I was getting older and knew I better find something I could do that wouldn't take too much time but still be extremely effective.  My kids weren't going to give me 45 minutes to weight train and then another 20 for cardio.  I would be lucky if I could get 15 minutes before they found me in the garage trying to workout.  My husband has always done a variety of workouts such as obstacle course workouts, interval training work outs mixed with weight training and his fitness level has always been outstanding.  I was finally wondering how and if I could do those kind of workouts.  Several years ago, he decided to have his clients do what he has always done, which is now known to many as CrossFit.  He has followed many of the same principles that CrossFit does for many years with out even knowing of CrossFit.  I had watched a few videos of CrossFit and started to become a little interested wondering how in the world those people did those workouts!!!  I decided to try a workout.  I was amazed that I made it through the whole workout although it was modified.  But I got a taste of how a short workout could be so very effective!  I did more workouts on my own for a while and then was really missing working out with other people.  I had always trained with my mom for many years and loved it!  I asked Randy if I could come in on one of his classes.  After that first class, I was hooked!  I loved having others to share the "sweat" with.  It was fun to be nervous together, to sweat and burn together.  That is one of the wonderful things that CrossFit develops, a community.  You are all there for the same reason; to get in better physical condition than you were before.  After many workouts with these other ladies, I slowly began to get stronger and started getting closer to their times.  The clock became my competition.  I wanted to be the first one done!  I had never been a competitive person until then.  The friendly competition that arrives is wonderful for your workout.  Having someone to push you a little further than you may push yourself is awesome!  CrossFit workouts are functional workouts that prepare you for anything!  Sure I want to look good, but I also want to run and play with my kids with out getting out of breath.  I want to be able to run up a couple flights of stairs without giving it a second thought.  CrossFit is fitness for your life!  Once you get a taste of what being strong is like, there is no going back!  You feel younger than you are, happier than you were and proud of yourself for pushing through a tough workout!  I CrossFit because I can!  There is nothing like it! 

Amber Before and After


Training Schedule

Come join us for a workout like no other!!! It doesn't require a lot of equipment or a lot of time, yet it will be more effective than anything you have ever done!

Instructor - Randy & Amber Blair

Monday & Wednesday -
Tuesday & Thursday -

Location - Trinity Fitness Garage

Price - $120 for 8 classes (just $15 per class)

Call or email to reserve your spot today. We look forward to helping you get your body on the right track. You can learn more about Trinity Fitness by clicking on the Personal Training link.

The Garage

After years of training in a small climate controlled building filled with selectorized machines, I have officially moved to a more functional facility...my GARAGE!

After 6 months of testing it out, we have found the results to be profound. These workouts don't require a lot of equipment or take a long time yet are more effective than anything you have ever done. Give me a month and you won't want anything else. It becomes ADDICTIVE! All it takes from you is a desire to better yourself and the humility to do that in my garage. A recent client, who is a long term runner, said it best when she said, "You think you're in shape until you do this."

You can find out more information about Trinity Fitness by clicking on the Personal Training link.


Comfort Zones

As a full-time teacher, I get a pretty good glimpse of our future and the differences between my generation and future generations. One of the alarming differences with our kids today is their inability to handle challenges. I understand that things are different now than they were 20-30 years ago but I definitely see that we can't afford to neglect passing on some of the important lessons we were taught as kids. One of those lessons that our kids need is the lesson of being uncomfortable and how to handle it.

Recently I had a 16 year old student refuse to walk home, although he had already been given permission from his parents, because he thought the walk was too far and it might make his feet hurt. I ask more questions as to where he lived and it was just under 3 miles. This student chose to wait 4 hours before his parents could pick him up rather than take a 3 mile walk on a beautiful 60 degree day that would probably have taken him less than an hour.

Life is not always going to be La-Z-Boys and video games. How do we expect ourselves or our kids to handle life's challenges if we don't train outside of our comfort zones? I believe exercise is one of those ways that we can train our kids with how to handle being uncomfortable. Before long, we can actually become comfortable with being uncomfortable.

I recently starting my own children on a workout program. What was interesting is that while they were uncomfortable temporarily during the workout, they had a since of pride and accomplishment when the workout was over. They are always asking when they get to workout again. I can't help but think that they will handle life's challenges better than had they not learned to leave their comfort zones.

My advice: Take the stairs sometimes. Park further away from the door. Hand-wash your car every once in a while. And when you workout, get comfortable with being uncomfortable.


Leaded vs Unleaded

Some of my clients have been asking about their diets in relation to their new workout regimen with me. We follow a high intensity, functional way of training that burns a lot of gas in a short period of time. So with that being said, I will once again compare our bodies with our cars.

This particular client is concerned that her diet is sabotaging her gains from this new way of training. She has been a jogger for years. Our type of training is basically the opposite of that. She is now craving more food and is worried about calorie consumption.

Along with our analogy, this person has been driving her car like an old couple taking a Sunday stroll home from church - steady-state, consistent, and very fuel efficient. Now all of the sudden, she is taking that same car and racing it like a 16year old with a new drivers licence.

It is real simple. If you want better performance from your car, especially on race day, you have to give it better fuel than leaded gasoline. The same goes with the food we eat. We need to eat as clean as possible to get the best performance possible from our bodies. If you are topping off your fuel tank with high calorie foods, you can't eat as many and it will definitely hinder your performance. The best part about eating the right foods is that most are very low calorie which means you can put more fuel in the tank.

I learned this lesson by actually writing down everything I ate along with the nutritional facts. I found that I could load my plate with lean meats and vegetables and still reduce my calories compared to when I ate half of that portion size in pasta, breads, and fattier meats. You could basically eat a plate of good food for the same amount of calories as a soft drink.

So the next time you are ready to fill your tank just remember what my football coach from high school used to tell us, "You can't drive a Cadillac on leaded gasoline."


Personal Information/Liability Release Form

Before beginning any workout program with Trinity Fitness, you will need to complete the form below. If you are unable to complete the online form, email me and I can send you a copy via email or have a hard copy available the first night of training. 

Client Information / Liability Release


Cheetah vs Lion

I was watching a documentary on Animal Planet the other day and I saw some video that was very interesting. The video was of a cheetah actually being chased by a lion. The videographer said that he had never seen a lion so aggressively pursue a cheetah for such a long distance. What I found almost laughable was the fact that the cheetah was clearly much faster and it kept looking back at the lion as if he were crazy. It was almost as if the cheetah was thinking, "Uh, you realize I am a cheetah don't you? You have no chance of catching me. You may be stronger and bigger but when it comes to speed, I am King of the Jungle!"

I immediately thought about some of the athletes I have trained recently. They are high school kids who spend the majority of their training working on getting bigger and stronger. Getting stronger is good and essential to being a great athlete but what was missing was speed development. Speed is arguably the most important factor for any sport from grade school through high school. College and professional sports is where speed must be matched with strength and power.

The fact is that on a football team for example, you really want a balance of lions and cheetahs. You may want to throw in some buffulo as well but my philosophy hasn't changed since high school, "I don't care how big and strong you are. If you can't beat me to the endzone, I WIN EVERYTIME!"

My advice to athletes is to train to be better athletes. That means to not focus too specfically on one thing but to become good at many things. Speed training needs to be one of those focus points. Being big and strong will help you but being fast will make you King of the Jungle.