Trinity Fitness

Strength = Beauty

2012-02-03T12:58:00.000-06:00

Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.

Resolutions

2012-01-06T15:30:00.002-06:00

It seems as though we live in a world of broken resolutions. Don't believe me? Just go look at the attendance of your local health club during the first couple of months after the New Year. You will see hundreds of people with a sparkle in their eyes. They will be wearing the latest in fitness apparel and be sporting a pair of brand new shoes; you know the ones that make you run faster and jump higher. You will see sweaty bodies, red faces, bowed up chests, and sucked in guts. After a few months have past, the clothes are not matching as well, the shoes are scuffed up, and gravity has reclaimed the chest and the gut. As the brand new clothes fade, so does that burning desire to revive that high school physique. Within a few months there is no longer a waiting line for the treadmills.

Why is it such a common occurrence for us to break our resolutions and promises? It has become so common that it becomes humorous and expected. You've probably heard a statement like; "So Bob, what's your broken resolution going to be this year?" As funny as it may be at the time, we instill a sense of failure in ourselves when we break a resolution. Before you know it, these broken resolutions lead us to expect failure.

We also live in a world that expects people to follow the same path as previous generations. Let me give an example. You grow up fairly active, playing sports and enjoying your youth. High school comes and goes as well as our 18 year old physiques. You heard of the freshman fifteen haven't you? We become more inactive as the years pass. We eventually become a part of the fast-paced business world. Once again the activity level decreases as the stress level increases. As our priorities become a little more out of place, we decide to start a family and live the American dream. Before you know it, 10 years have passed and we join the multitude of people living very similar lives. Interestingly enough, it's about 15 years later when we finally see ourselves in the mirror and see a different reflection than the one we saw in high school. We try desperately to regain our youth only to come short due to a lifestyle to which we have become accustomed.

When we break the mold and begin living a more organized life with priorities perfectly set in order, we become a part of the minority. The Bible clearly states that there are two ways of life. Matthew 7:13-14 says, "Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it." "Because narrow is the gate and difficult is the way which leads to life, and there are few who find it." Although this may not sound very encouraging or easy, remember that with God, "all things are possible." Jesus himself said that he came that "we might have life and that we may have it more abundantly."

Let your training become a catalyst to a higher quality of life. Try it for 6 months and then ask yourself if it doesn't make you better at everything else. Let your resolution this year not be a resolution at all but rather a true and honest attempt to make a permanent lifestyle change that will lead to life more abundantly.

Slow as Christmas

2011-12-06T11:24:00.004-06:00

As a kid, Christmas couldn't get here fast enough. Now as an adult it comes and goes too fast. That is why I have decided to enjoy the Christmas season rather than just Christmas day. I have decided to enjoy the journey that leads to Christmas. Christmas lasts for just 24 hours but the journey up to Christmas can last for weeks, even months for some.

When I was a child, getting to Christmas day to open those presents under the tree was the goal. I also remember it being bitter sweet when it was all over. I would tear through my gifts in minutes and then the excitement and anticipation was gone. I had nothing else to look forward to. I was glad to have new gifts and toys to play with but the excitement was actually getting to Christmas day. I have more fun memories about the holidays leading up to Christmas than the actual gifts I received. Once again, that is why I now want to focus on the journey.

I want to have that same attitude towards my fitness training. Having a set goal is important but even more important, and more realistic towards actually achieving that goal, is to enjoy the journey that leads to the goal. If you are not enjoying the journey, you may never reach the goal. I have seen it time and time again. People will set a weight loss goal or a fitness goal, usually a marathon and soon after reaching their goal they returned to the lifestyle they had before. I have heard many people say while striving for and after reaching a weight loss goal that they couldn't wait to enjoy those foods they ate before the diet. I heard them complain about how hard it was to stay disciplined. The focus and the attitude was all wrong and led them back to the lifestyle they had before the goal.

Embrace the change. Embrace the journey. Embrace the new found discipline and healthier lifestyle. Christmas will come and go but your fitness can last the whole year long. It will be the gift that keeps on giving.

Mick Jagger was wrong!

2011-11-04T15:26:00.001-05:00

Mick Jagger was wrong when he sang "I can't get no satisfaction." Then again I guess that depends on what you consider to be satisfaction. Working in a school, I am constantly bombarded with questionable food choices ranging from donuts in the morning to sugary deserts and fatty casseroles for lunch. My colleagues love to poke fun at me for not indulging in the dozen or so pizza's they order for lunch once a month. They like to eat in front of me and over exaggerate how wonderful and delicious whatever they are eating really is. They then try to temp me to "just have a bite or two... how bad can it be." It is like being around a bunch of peer pressuring teenagers.

I did notice something the other day while watching another teacher eat a piece of cheesecake. I noticed that he spent between 5-10 seconds per bite. He was done within a minute or two. I immediately thought about the phrase of "a second on the lips a lifetime on the hips." This same teacher loves to point out that although I may be healthier and live longer, he has had way more fun. That is where I get the title to this post. What brings you satisfaction. Sure a piece of cheesecake would definitely be satisfying but for how long? Is it as satisfying as the image a fit person sees in the mirror each morning? It certainly wouldn't last as long. Is it as satisfying as clothes that fit great? Is that pizza and soda as satisfying as being able to climb stairs, go for a run, or play outside with the kids without feeling totally exhausted?

To each his own I guess. I believe many people excuse themselves from any long term satisfaction with the temporary satisfaction that comes from a lack of discipline and overindulgence. Again let me emphasise there is a difference between a small treat and overindulgence. But make no mistake, satisfaction for some may come in the form of a six pack you drink while to others may come in the form of a six pack you see in the mirror each morning.

The Fine Print

2011-09-12T15:13:00.000-05:00

Many years ago, back when I was working as a bodybuilding style personal trainer, I remember seeing other trainers spending countless amounts of money on supplements and protein drinks. This used to bug me to death. Not only have I not ever been a big advocate of these types of things but it also bothered me that most of these trainers were overweight and not fit. They may have had big muscles and could bench press 400lbs but they were not physically fit. I decided to do a little comparison of my own with the most commonly bought protein shake. After breaking down the numbers, my conclusion showed that these guys were basically buying high dollar chocolate milk. The calories, protein, carbs, and fat content were extremely close in numbers.

The health and fitness craze that became really popular in the 1980's has created a multi-billion dollar nutritional supplement industry. Every health and fitness magazine is flooded with their advertisements. There is a pill or a drink for everything. Whether you need to lose weight, gain weight, need energy or have more consistent bowel movements, you bet there is a product marketed for it. And with these supplements, there is the fine print. That is my favorite part. Most people miss it but it is the first thing I look for. The fine print is basically the advice that should be taken instead of taking the actual supplement itself. Look at any weight loss pill, advertisement or commercial. They say their product can help you lose weight but that is really only if you read and follow the fine print. The fine print says that in addition to taking the supplement to also exercise and follow a balanced diet. As we all know, if we will exercise and follow a balanced diet, there would be no need for a diet pill.

I remember a similar product that was marketed as jump shoes. These were shoes that had a large, bulky piece of rubber on the front of the shoe which in turn made you walk on your toes. They were meant to work your calf muscles and therefore help you gain more vertical on your jumps. The fine print gave a specific workout that should be followed that incorporated the actual muscles that could improve jumping. Jumping power is increased by working the large muscles of the lower body, not the calf muscles, and working them with explosive movements. If you train the big muscles correctly, the smaller muscles like the calves are trained as well.

The point is that there are many supplements that promise all kinds of results. Energy drinks are all the rage right now but are usually loaded with nothing more than sugar or caffeine. My suggestion if you want more energy is to read the fine print where it says to eat a well-balanced diet and get 8 hours of sleep. You are more than welcome to buy one of the hundreds of diet pills available but following the advice in the fine print will be more effective than the pill itself.

If it sounds too good to be true it probably is. CrossFit says it best with their World Class Fitness in 100 Words.
•Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
•Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
•Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
•Regularly learn and play new sports!

There is NO Off-Season

2011-09-08T09:38:00.001-05:00

I know that I have a tendency to pick on bodybuilders but they just give me such ammunition with their approach to fitness. I remember many years ago going to the movies with Amber and running into a couple of local gym rats. These were the guys that everyone knew spent countless hours building their biceps and reputations as the big guys at the local gym. These were also the same guys who 360 days out of the year looked fat and bloated and the other 5 days during the year looked lean, vascular and almost sickly. While standing in line at the concessions counter, I noticed them both buying the biggest tub of popcorn and drenching it with butter. They also bought a large soft drink to wash it all down with. Knowing these guys, I posed the question of whether or not that was a part of their diet. The bigger of the two guys sharply and arrogantly responded with "It's the off-season pal!"

Off-Season? There is no off-season. Life will inevitably punish those who have an off-season. We train to be fit and healthy all year long. I guess that is why diet is a four letter word. Diets are not meant to last forever and have a built-in off-season. The definition of off-season is a time of suspended or reduced activity. For many people it really is a time to be lazy and to excuse inactivity and poor dietary choices. Some people live their entire lives with off-seasons. Others eat right and exercise and then slip into their off-season and negate everything they had worked for.

I want my family, clients, and myself to be prepared for any given contingency on any given day of the year. If life requires me to escape a natural disaster, I want to be prepared. If life requires me to carry my groceries up several flights of stairs, I want to be prepared. If life requires me to handle the stress of a busy schedule, I want to be prepared. There are no off-seasons. I have to be prepared at all times and the fitness we promote will do just that. Save the off-seasons for sports. Health and fitness is year round.

The Tale of Two Wolves

2011-05-05T15:33:00.002-05:00

I do my best thinking in the shower or right after really tough workouts. I think the after workout thoughts are probably more hallucinations rather than clear thinking due to the lack of oxygen to my brain. Nevertheless, these are the times when I am still with my thoughts. Just recently, I wrote down one of my thoughts and after writing it, I was reminded of a similar story.

My original thought was "Every person has two people living inside fighting to come out. One is strong, discliplined, and successful. The other is lazy, selfish, undisciplined, and very average." You may or may not have heard the Cherokee legend of the two wolves but it is very similar to my statement above.

An old Cherokee is teaching his grandson about life. "A fight is going on inside me," he said to the boy. "It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you - and inside every other person, too."
The grandson thought about it for a minute and then asked his grandfather, "Which wolf will win?"
The old Cherokee simply replied, "The one you feed."

Similarly, the Bible also talks about a war going on inside every person between the flesh and the spirit. Galatians 5 says that the works of the spirit are love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. The works of the flesh are basically the opposite of those of the spirit.

So the question that remains is which wolf are you feeding? Are you living according to the flesh or the spirit? I have found in my own life that my physical training helps feed my spirit. It creates and strengthens good habits that lead to more successful living. It is not easy doing the right thing. Usually that can be a guide as to whether something is of the flesh or of the spirit. But the more battles we face and win with our physical training, the more battles we can face with confidence and ultimately win in life. That is what I like to call Trinity Fitness.

The Blame Game

2011-04-26T15:50:00.000-05:00

Last week, a friend of mine pointed out that my car registration had expired. I immediately got on the phone to find out why I didn't get a renewal notice in the mail. I was told that this may happen from time to time and to come by the DMV with my insurance card and get one. On my way to get this taken care of, I was pulled over by a police officer. I couldn't help but laugh at the circumstances. I wasn't too concerned and knew that I would just get a warning. I am an honest man. I was just leaving my respectable workplace where I am a teacher and friend to many of the local police officers. I haven't had a ticket in almost 20 years. I even remember praying for God's favor. Well, that warning I was expecting came in the form of a ticket and I found myself very frustrated. However, I couldn't deny the fact that I was ultimately responsible for getting that ticket.

I heard a preacher say something very profound the other day relating to this. He said, "Don't expect God to do something for you that you can do for yourself." Many people today are quick to blame others for circumstances that are under their control. We blame our work for the time constraints that keep us from working out. We blame the fast food industry for making us fat. We blame Hostess for making cupcakes that are just too hard to turn down.

One thing I have learned as an adult is that excuses never lead to success. We have more control over many of life's circumstances than we probably want to admit. Many of us are looking for a miracle whether it be from God or sitting on the shelf at the GNC. I can pray for Divine intervention to help me lose weight but I can't expect God to knock the pizza out of my hand as it heads for my mouth. I have to do that one myself. That is the way it works with fitness. It doesn't care about your busy schedule, your finances, or how delicious hot chocolate chip cookies really are. You are responsible. Not your thyroid condition, slow metabolism, or family history of diabetes. You are still responsible to do the best with what you have.

Take ownership. If you take a spill showing off your skateboarding skills to the teenagers down the street, don't blame the skateboard manufacturer for the bone sticking out of your leg. Similarly, if you are not leading the confident life you had hoped or if you are having a tough time seeing whether your shoes match, take ownership and make the necessary changes to remedy the problem. Doing your part shows that you have released your faith. The Bible says in James 2 that faith without actions is dead. So I ask you, what are your actions? Your answer could possibly move the hands of God.

KAT (Kids Athletic Training)

2011-04-11T15:43:00.000-05:00

KIDS Athletic Training (KAT) Programs
If you want your kid to receive the best strength and conditioning training available, then come join us! Starting June 6th, we will meet every Monday and Wednesday at Fairmont Jr. High track for 45 minutes of high intensity interval training. Workouts are designed to improve fitness levels and athletic skills. They are kid-friendly while being very fast and functional. Workout routines will emphasize strength, coordination, speed, agility and overall conditioning.

RESERVE YOUR SPOT NOW!
*Classes will be limited in size to give your child the best instruction we offer.

MONDAYS & WEDNESDAYS
Session 1—June 6—June 29th
Session 2— July 11th—Aug. 3rd

CLASS TIMES
6:00 - 6:45
7:00 - 7:45

*Program Fee is $70 a session or $135 for both sessions.
*KAT program is for ages 8-12 Years Old – Ages 13+, check our website for regular workout hours.

Liability Release Form - Print this out and turn it in on the first day of camp.

My Fitness Journey Part 3

2011-04-07T10:39:00.002-05:00

It was the Spring of 8th grade. My junior high days were coming to an end. I had just finished track season and had a rare couple of months with no scheduled sport or activity. I remember the number one song on the radio was Man in the Mirror by Michael Jackson. I remember being at a crossroads in my own life. I was in the middle of the boy-to-man transition. This is a tough time for any adolescent. It is a time of self discovery. Really, for me it was a time in my life when I had to decide who I was going to be, what I was going to stand for and ultimately a chance to build my self-esteem. Spiritually I was strong but needed to match that strength physically.

I would like to say that it was all about this deep physical and spiritual journey. But like I said, this was a transition from boy-to-man and girls played a significant role in this process. I decided that I wanted to get stronger and more muscular. I wanted a better physique. So in mid April, me and a couple of friends joined the local gym about a half a mile down the street from the school. We would change after school in the locker room and walk to the gym everyday. We strutted down the street like we were made of nothing but 300 lbs of pure, rock hard muscle. We suffered with severe cases of what I call "imaginary lat syndrome." This is disease that strikes many young men when they first start working out. It is when you walk around with your arms puffed out like you are too muscular to hold them at your side.

We didn't have a clue as to what we should be doing that first week or so. We would just do some bench press, leg extensions, bicep curls, or anything else that made us look cool. One of the trainers there finally had enough and wrote us out a program. You know the classic 3 x 10 split body part routine. None of the movements we were doing had any functionality to them but we didn't know the difference. As far as we were concerned, we were getting bigger, stronger and were going to impress the girls that much more. We felt like we were separating ourselves from the average.

That is what that experience was all about. Don't get me wrong, we were getting stronger and more muscular but the physical transition paled in comparison to the change we were really making. We trained to build our bodies but the strength we built was our self-esteem. I went from being slightly insecure and unsure of myself to walking a little taller and being more confident to stand up for the person I was and was becoming. I guess that song fit perfectly into what I was going through at the time. For me to be happy and become the person I wanted to be, I had to first start with the "Man in the Mirror."

My Fitness Journey Part 1 & 2

Running For Your Life

2011-03-22T15:33:00.005-05:00

"I feel the need, the need for speed." That of course is one of the classic quotes from the movie Top Gun and oh how true it is for us and our programming. Amber and I have found a dent in the Trinity Fitness armor. We are always open to anything that will make us more fit and more healthy. Sprint training has always been a part of my fitness routine but has suffered in the past years due to my plantar fasciitis and heel spurs. I can run about once a week before needing to rehab and recover for several days. Nevertheless, I am going to do it whenever I can because I love it and the benefits are innumerable.

Why do we stop running fast after we get out of school? Think about it. When was the last time you ran like your life depended on it? When was the last time you ran like a dog was chasing you? Better yet, when was the last time you ran fast enough to catch the ice cream truck? Sure we all go for a jog or a comfortable stroll here and there but I am talking about running as fast as you can for as long as you can. I am talking about running wind sprints and intervals. I am talking about racing your kids, your spouse, or anyone else you can find. I don't care if you have to chase cars down the street like a bunch of wild dogs. Get outside and run like someone just threw a grenade in your direction.

Our workouts are wonderful in that they cross all three metabolic pathways but regardless of the run or the distance, they are never full sprints because most of the time we are trying to keep from passing out due to a lack of oxygen. If the run starts a workout we may run faster than normal but even then we tend to pace ourselves in preparation for the rest of the workout.

I feel like I was my strongest and looked my best when I was a competitive sprinter. Even now after finishing a good sprint workout, I am sore in places that I usually am not sore in from my other training. Also, just Google sprinting and look at the images that come up. You won't find better looking physiques than those of sprinters. I encourage you to start going to the track and sprinting. Race somebody, race yourself, race the clock and if you do that, you will no longer be losing the race against Father Time.

Risky Business

2011-02-09T15:25:00.001-06:00

If you have ever seen my car you will immediately notice that I am not a flashy guy. I have a simple family car and I take care of it. I keep it clean and I even change my own oil. I keep the tires at appropriate levels and make sure to keep plenty of gas in it. Better yet, I have been told that I drive like a 90 year old man. What can I say, I have nothing to prove and I want it to last as long as possible. But regardless of all the work I do to keep my car up and running, there are times when it simply breaks down. Usually it is a simple fix like a new battery but breakdowns still occur.

The same can be said about our bodies. Breakdowns are inevitable. When you engage in any physical activity, there is a risk of injury. Obviously many other factors will increase or decrease those risk but they are always there. Whether it be playing football, running, snowboarding at the Winter X-Games or even walking down the street, there is a risk of injury.

Fitness and training are no different. There is always a risk of injury. Those risk increase or decrease depending upon several factors including age, warm-up, the activity, diet, rest and numerous others. For example, I have noticed that as I age I require more warm-up time than I did in the past to prevent injury. I have also noticed that I can deadlift 300 lbs with no problem and then tweak my lower back bending over to brush my teeth. The human body is one of the most complex and incredible masterpieces in God's creation but we live in an imperfect world and our bodies are not perfect. Like any machine, the body requires maintenance and will break down from time to time.

An article from the Crossfit Journal states: "Injuries are a reality in any sport, but for some reason they receive more attention in the weight room. Given that sports such as basketball, hockey and soccer have far higher injury rates, it really makes no sense to overemphasize the so-called dangers of weight training." The fact is that you don't see near the same frequency of injuries in the weight room as you do in other sports. You would never keep your child from playing outside because it is too dangerous yet we avoid fitness programs that are statistically safer than normal recreational play.

Our training at Trinity Fitness is usually pretty fast and intense. We engage in movements that require running, jumping, lifting from the ground and lifting overhead. We push, pull, squat and move our bodies functionally. There is always risk involved with any type of fitness training including ours but they certainly don't outweigh the benefits of the program. We strive to prepare each person both in the warm-up and in preparation of the movements of each workout to reduce potential risks. Perfect technique is the goal but not always the reality. Another quote from the Crossfit Journal says "Perfect technique is to be strived for to be sure, but would you insist that a young athlete have perfect shooting or running technique before stepping on a basketball court, where he is more likely to be injured?"

The best part about being physically fit is that when injuries do occur, the recovery time is not near as extensive. Sometimes it may just be a simple fix like a new battery and you will be up and running in no time.

What We Do

2011-01-25T21:01:00.001-06:00

Burpees are a Privilege

2011-01-20T22:18:00.000-06:00

This video is from Crossfit and is a perfect motivator and reality check. When you see the incredible amount of difficulty it is for this woman to do simple movements that most of us complain about, it will hopefully cause you to have a better attitude and understanding as to why it is such a privilege to exercise the way we do.

Something New

2011-01-11T12:19:00.000-06:00

Cut me some slack on this video. I am just trying something different. Hopefully I will get more comfortable in front of the camera and the same may go for you. I will start trying to do interviews with clients as well. I think everyone would find it more interesting than watching me.

Back to Being a Has-Been

2011-01-10T15:23:00.000-06:00

I have heard a famous NBA basketball player once say that "you can tell when you are getting old when you talk more about what you have done rather than what you are going to do." I personally think that the past is a good measuring stick for the future. Some use their past victories or failures to inspire future victories. Some use past victories or failures to keep them living in the past, unable to move forward.

The key about the past is to use it for something positive. If you have great memories about past victories, use them to inspire and motivate in the present and future. If you have failures or negative memories about the past, use them as lessons learned and as a foundation of experience that leads to a positive future.

You have to make that choice though. You will never be satisfied with yourself if you are not living up to the potential that you know lies within. That is where self worth and self confidence comes from. It is about being the best that you can be. If you were fit and active 10 years ago and are not now, you will not be happy with yourself. You know that a higher potential lies within. Many try to excuse themselves by blaming busy schedules, old age, or the nagging knee injury from that one Jr. Varsity basketball game 25 years ago.

We all have more potential than we will probably ever realize but the goal should be to reach for new levels of victory. Whether it be a weight loss goal, a fitness standard, or to be a better parent, settle for nothing less than your best. If you were a success in the past, you know the potential is there to be a success in the future. If the past holds failures and defeats, you have no where to go but up. The best is yet to come.

This Is Your Brain On Drugs

2010-11-11T09:55:00.013-06:00

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

2010-10-29T15:01:00.003-05:00

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

2010-10-15T15:12:00.017-05:00

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

2010-10-07T15:00:00.020-05:00

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

2010-09-22T10:03:00.016-05:00

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

2010-09-14T09:39:00.014-05:00

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

2010-08-26T11:43:00.005-05:00

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

2010-08-20T14:20:00.005-05:00

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

2010-08-08T11:42:00.006-05:00

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

2010-08-04T09:38:00.010-05:00

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

2010-07-22T14:35:00.010-05:00

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

2010-07-19T23:06:00.004-05:00

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?

2010-07-03T22:51:00.009-05:00

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

2010-06-20T19:06:00.012-05:00

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

2010-06-17T11:33:00.010-05:00

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

2010-06-06T16:30:00.013-05:00

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

Fall 2011 Schedule

Tuesday & Thursday -

5:15am
6:00am
8:00am
8:45am
5:30pm
6:15pm
7:00pm

Location - Trinity Fitness Garage

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

Call or email to reserve your spot today. More classes can be added if 3 or more people sign up for a specific time. We look forward to helping you get on the right track. You can learn more about Trinity Fitness by clicking on the Personal Training link.

Liability Release Form

Nothing is Impossible

2010-05-18T12:17:00.011-05:00

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!

2010-05-03T10:33:00.011-05:00

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.

Why?

Because I can!

Before and After

2010-04-27T12:34:00.002-05:00

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!

2010-04-15T22:36:00.004-05:00

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

2010-04-15T12:22:00.009-05:00

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...

2010-04-06T11:32:00.005-05:00

...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

2010-03-29T11:05:00.012-05:00

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

2010-03-23T12:18:00.008-05:00

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

2010-03-16T14:00:00.004-05:00

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

2010-03-04T10:50:00.002-06:00

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!

2010-02-23T14:53:00.010-06:00

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 -
6:00am
9:30am
Tuesday & Thursday -
9:30am
5:15pm
5:45pm
6:15pm
6:45pm

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

February Week 2 & 3

2010-02-19T15:29:00.002-06:00

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...

2010-02-12T10:23:00.005-06:00

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

2010-02-05T16:27:00.003-06:00

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

No Regrets

2010-02-01T15:28:00.007-06:00

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

2010-01-25T14:52:00.015-06:00

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 15 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. I am a certified Crossfit Level 1 Trainer.

After about 6 months of preparing both myself and clients for the transition, Trinity Fitness is now based out of my own garage and I couldn't be happier. The Trinity Fitness Garage is a place where people can find fitness levels they never knew they could reach as well as bodies they never knew they had.

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

2010-01-22T14:27:00.018-06:00

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. About two years ago, he decided to have his clients do what he has always done. Which is now know 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!!! About a year and a half ago, I decided to try a workout. I was amazed that I made it through the whole workout with it 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

2010-01-19T15:03:00.019-06:00

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

Classes
Monday & Wednesday -
6:00am
6:30am
8:00am
Tuesday & Thursday -
6:00am
6:30am
9:00am
9:30am
6:00pm
6:30pm
7:00pm
7:30pm
8:00pm

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

2010-01-19T14:40:00.009-06:00

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

2010-01-14T11:54:00.012-06:00

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

2010-01-12T22:52:00.012-06:00

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

2010-01-06T22:26:00.012-06:00

Before beginning any workout program, you will need to turn this form in completed and signed. Click the link below. Once the file is open, click the File button and Print. If there is a problem downloading or printing this file, email me and I can send you a copy via email.

Liability and Release Form

Cheetah vs Lion

2010-01-04T11:15:00.012-06:00

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.

My Fitness Journey Part 1

2009-12-02T10:56:00.006-06:00

I think that you are probably born with it but I have been a passionate fitness and athletic enthusiast my whole life. It started with the greatest movie ever made, Rocky. My parents still laugh about seeing me outside shadow boxing at the age of three after seeing Rocky for the first time.

I first started competing in small races at the age of four. As soon as I started school, my annual schedule of sports included Baseball, Basketball, and Track and Field. I started playing Football in 3rd grade. I was blessed with speed which allowed me to excel in most sports. I loved the training aspect as much as the competing aspect of sports. I remember in forth grade listening to the Eye of the Tiger in my room and then going out and jogging down the street and doing a burpee at every other house I passed. I would then come home and lift those plastic, cement filled dumbbells and do push-ups. I remember thinking that they should invent something that allowed you to listen to music while you ran. The walkman came out about a year or two later.

I loved how it felt to feel strong and fast. The results were seen in the sports I was playing. Very little has changed to this day.

Life Lessons

2009-11-16T10:52:00.009-06:00

One of the great benefits of physical training is how it mimics life. Some workouts are long and tedious whereas some are fast and intense. Some workouts will test your strength and stamina whereas others may test your endurance and flexibility. The same goes with life. Life will throw obstacles at you that will require you to dig your heals in and tough out the situation. It requires endurance, strength, stamina, speed, and a strong faith to make it through many of life's challenges. I have found that physical training can be a great tool for life training.

When you are doing everything you know to do but are still waiting on circumstances to change, keep running. When the world keeps throwing hurdles in your way, keep jumping. When the doors to your dreams won't budge, keep pushing. And when your workout seems to hard to finish just know that you are training for more than a smaller waist but for the victory of living a better life.

Above the Storms

2009-10-29T11:31:00.006-05:00

The forecast for today includes lots of heavy clouds and rain. Not surprising, the second I stepped out of my house this morning, I was met with exactly that. Heavy clouds and rain is what many of us are greeted with every day. Some people just walk around with this dark cloud following them. What I was reminded of this morning is that we can rise above those storms. As I was driving to work, I noticed a break in the clouds. I could see a clear blue sky and the sun beaming off of the white clouds that reigned above the storm. The fact is that the sun is always shining if you can rise high enough. Isaiah 40:31 says "But those who wait on the LORD Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint."

Interestingly enough, eagles are known to fly at altitudes of up to 10,000 feet. They do not have to worry about storms because they can fly above them. We also can learn to fly above our storms. For us, our words are our wings. Our ability to rise above storms will be determined by the words we speak. What kind of words are you speaking each day?

Today it is raining. What a great chance for the grass to grow. With that being said, I can already see the sun.

Renters Insurance

2009-10-22T14:57:00.007-05:00

I experienced a first recently. I lost my Grandmother last week. She was 88 years old. She was the first close relative that I have lost in my lifetime. Not bad considering that I am 35 years old. She lived a long life. The last several years were more difficult on her physically but a good life nonetheless. As would be expected, I have thought a lot about life and death since then. Once again I am reminded that we do not own our bodies but rather we rent them for this short period of time we are on this earth (1 Corinthians 6:19).

If you look at the condition of most houses for rent, you will probably find the conditions to be very similar to the condition we find our own health in currently in this country. Maybe we don't take care of them because they are not ours to keep. I find this to be very disturbing. That is nothing more than a lazy cop out to release ourselves from any responsibility. I guess the real question is what is our motivation. My motivation is not singular but includes several factors. One, I feel a since of responsibility to maintain my temple (1 Cor. 3:16). I owe it to God who blessed me with this body to begin with. Secondly, I feel like I owe it to those people who would love to be in my shoes, dare I take it for granted.

My last source of motivation comes from the quality of life that I hope to live. When I was a kid, I was very athletic and active which allowed me to eat anything and everything without the concern of weight gain. I figured that I could just exercise my way to better health without sparing the joys of hamburgers and Twinkies. Now as an adult, I am paying the price. Silent inflammation from years of poor dietary choices have taken their toll. Don't get me wrong, I never was overweight and judging from outward appearances was the vision of health. But somewhere down the line I developed all sorts of digestive issues. 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. Again, this is not a sob story about my inability to gorge on chocolate chip cookies. I am healthier than I have ever been. I just don't get to be care free in regards to food as I was in my younger days. Had I taken care of my temple a little better nutritionally, maybe I could still enjoy some of the foods I used too. My quality of life would be better today.

Doctors are predicting that we will live longer than previous generations. So in other words, we get to stay in this rent house of ours for a little longer. Yet, we are seeing disease and the consequences of unhealthy lifestyles as never before. We may live to be 80, 90, or even 100 years old but the question is about the quality of those years. Do you want to live 100 years but have to have someone change your diapers the last 20 of those years? That will all depend on how you take care of this rented temple of yours. So I encourage you today to look into the future. Your insurance for a better quality of life is not bought with money but with exercise, diet, and the discipline to maintain the temple you have been so blessed to live in.

FITNESS TRAINING

2009-09-03T15:02:00.013-05:00

Trinity Fitness is a private fitness gym designed to help people of all walks and ages find better health. We specifically look at health and fitness from a fitness point of view. It is our belief that better health starts by being fit not only physically but mentally and spiritually as well. Being fit enhances the quality of life and produces results ranging from a better physical appearance to a more discipline and satisfying lifestyle. We provide the facilities, training and counseling to help people attain the results they are working for.

We believe our type of training will ellicit the most benificial fitness results possible. We use functional movements. Don't be afraid of whether you can complete a push-up or pull-up. We scale each movement to fit each individual. Whether you are a business professional, housewife, student, or athlete, Trinity Fitness can accommodate you with the appropriate training. We also provide nutritional counseling that encourages “healthy yet realistic dietary choices.”

We normally train running classes on a monthly schedule. Usually it is 8 sessions per month, give or take a session depending upon the month. We charge $15 per session which would be $120 per month.

Training Schedule

Liability Release Form

SPEED TRAINING

2009-09-03T15:00:00.011-05:00

Me and Carl Lewis

Every individual was born with a distinct way of running and genetically gifted with a certain amount of speed. Regardless, speed can and will be improved with proper training. Practice will either lead to good or bad habits depending upon the instruction. Our goal is to help each athlete improve his or her speed by focusing on developing the correct technique specifically geared toward each individual. Training will revolve around improving proper running technique and mechanics. Along with proper running form, speed is improved through a combination of stride length and stride rate. A variety of different drills, exercises, and speed training methods will be used to improve overall speed and athletic performance. How can an athlete do the same training routines from two different trainers and get totally different results? The answer to this question is what we pride ourselves in. We look at running as a science. We pride ourselves on being techique specialist. Remember, practice does NOT make perfect unless that practice IS perfect. We will do our best to give the best training possible.

Individual Training = $40 per session
Group of 2 = $35 per person per session
Group of 3 = $30 per person per session
Group of 5 - 9 = $20 per person per session
10 or more = $15 per person per session

Liability Release Form

Running on Empty

2009-05-05T15:44:00.005-05:00

One of the most overlooked yet important keys to being physically, mentally, and spiritually fit is SLEEP. The consequences of sleep deprivation are many and can affect every aspect of your life. I experience this fairly often. I have days here and there when I have severe headaches, I am tired, drained, even nauseous. All results from a lack of sleep. I am a busy man. I have three children and three jobs. Sometimes I just stay up too late trying to soak up the silence of my children being asleep when in acuality I should be doing the same.

Think of sleep like filling your car up with gas. Would you rather have a half a tank of gas or a full tank? Each day will most likely require a full tank yet most of us are running on fumes. A good, solid nights sleep will benefit you in more ways than you can imagine. It will allow you to reap the benefits of that tough workout you put yourself through. You will think more clearly and handle life's challenges more easily. At the end of the day, you can know that you made the most of it because you started the day with a full tank of gas. When the sun goes down be sure to pull in to the gas station and fill your tank to the brim because tomorrow is on it's way. Who knows how much gas you will need.

Pack Mentality

2009-04-29T10:57:00.001-05:00

You have probably heard the quote that your attitude determines your altitude. Attitude will lead to words which will lead to actions. Sometimes it is the other way around. Our words lead to our attitudes which lead to our actions. So a negative attitude will lead to negative words and actions whereas a positive attitude will lead to positive words and actions.
An example would be if you are training with someone who is always complaining or negative about an upcoming workout, it will affect you and your attitude towards that workout as well. Nothing can destroy the spirit of a team more than a negative attitude. It is amazing how much more powerful a negative attitude is than a positive attitude. We have seen it time and time again in professional sports. An entire team is brought down by one guy with a bad attitude. Take away that one guy and the team usually does better.
I deal with it myself. Not often but sometimes I dread a certain workout or exercise. When this happens I have to verbally encourage myself. I have to say out loud that I am going to knock this workout or exercise out of the park.
If you are with someone who is bringing you down because of a negative attitude, I encourage you to change that negative into a positive by either speaking words of encouragement or by limiting your time around that person. Remember that you can’t reap the physical benefits of exercise until you sow positive seeds of victory over those workouts.

I Can't Drive 55

2009-04-24T11:14:00.000-05:00

When it comes to training, the more out of your comfort zone you are the better. If you want something you don’t have you have to do something you’re not doing. The reason some people may not see results from their workouts is because they are choosing only those workouts that they are sure to master, workouts that are either easy or comfortable for them. Sure, they may get you out of breath or include some heavy lifts but unless it is different or constantly varied, you are sure to become comfortable and complacent therefore minimizing the benefits of the training itself. If you are “working out” with a friend and are able to talk comfortably with that friend during the workout, you are probably not working very hard. Your results will be different and much less than those of people who are training at higher intensities.
Compare a car burning gas to our bodies burning calories. Drive slow and burn little gas. Drive fast and burn more gas. Drive slow for a long distance and your car uses the fuel more efficiently therefore still burning less gas. If your goal is to burn more gas, you are going to have to leave your comfort zone and put the pedal to the metal. It is going to put more pressure on the engine and the car will get hot but you will love the results. You will see that you can reach your destination faster by breaking the speed limit. You just have to be willing to shift into overdrive.

Pull-Ups

2009-04-23T15:04:00.003-05:00

Pull-Ups are one of the "Four Horseman"(Push-Ups, Pull-Ups, Squats, Sit-ups) of exercises. Unfortunately, most people have not been able to perform a pull-up since grade school. Do not fear because there are many variations and modifications that will allow you to mimic the exercise and build up strength to eventually perform a true pull-up. As a side note, a pull-up is with palms facing out whereas a chin-up is with palms facing toward you. Regardless, there is an incredible satisfaction in getting your chin over that bar.

Jump Rope/Double Unders

2009-04-23T14:48:00.004-05:00

The Jump Rope is one of the best pieces of fitness equipment not only because of its function but it is very portable, affordable and can be used virtually anywhere. This video includes different people to show how everyone has their own style. The goal is to be efficient and consistent. I suggest smaller jumps with as little noise as possible on the landings. This recruits more muscles and requires more skill. Include this in any workout to keep your heart rate sky high. Also be patient as you improve.

Inverted Rows

2009-04-23T14:44:00.004-05:00

The Inverted Row is a fantastic back exercise. They can be done almost anywhere especially parks and playgrounds. They can be done on rings as well. The level of difficulty depends on your angle and foot placement. If you want more resistance, straigten out your legs or put them up on something so that you are horizontal to the ground. The closer your legs, the easier the resistance.

Two Views of Fitness

2009-04-15T15:38:00.000-05:00

It seems that most gyms today look at fitness or physical training as a means to alter appearance. There are several reasons why having this perspective holds very few benefits to overall physical, mental, and spiritual health. Many people who train for appearance are willing to take anything and try any diet for fast results. The problem with that is the constant weight fluctuation and yo-yo dieting. No realistic, lifestyle changing habits are formed. Look at plastic surgery for example. Many people who get plastic surgery are soon unsatisfied and return for more. They valued the deception of looking healthy rather than actually being healthy. This proves that the problem is more than skin deep.
The most beneficial perspective on physical fitness is the idea that fitness should be used as a means to enhance the quality of life. It seems that we have strayed from the simplistic, common sense view of physical fitness. You train for better health. The benefits of better health are innumerable ranging from having more energy to having higher self-esteem. The appearance part of physical training will come in addition to being physically fit as long as your expectations are realistic.
What is so ironic is that many of today’s fitness specialists are so unhealthy. Many personal trainers are overweight and cardiovascularly unfit. They seem so focused on being bigger and leaner that they forsake physical fitness by taking supplements and looking for the fast, easy way to results. How can you require discipline and hard work from clients if you don’t hold up to these standards yourself? Instead of being more physically healthy, we are seeing people with higher blood pressure and higher body weights. In addition, we are seeing many people dealing with the frustration of unrealistic eating patterns that only lead to broken promises and weight fluctuation. Does that sound like good health to you?

Catching My Breath

2009-04-13T15:48:00.002-05:00

James 1:2-4: Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.

During the middle of my workouts, I am really not enjoying myself. Being out of breath and struggling to complete another rep or interval is not necessarily the best feeling in the world, or is it? I actually enjoy myself while I am training because I have my eye on the prize. The prize is the results of my training; the endorphin high, the feeling of accomplishment and well-being. I enjoy the results of training and hard work so much so that I consider it a good trade-off for the temporary pain and anguish I may be going through at the moment.
The same can be said about other aspects of life: the pain of depression or fear, a financial setback, the loss of a loved one. These are all tests which we will more than likely encounter. The key is to keep your eye on the prize. Like training, it may not be enjoyable at the moment but it can be a chance for your faith, endurance, and strength to grow. Before you know it, what you once considered a huge deal in the past may become an issue that can be tolerated much more easily. What used to scare you may not any longer. What once caused you to become down and depressed may actually lift your spirits.
I know that in my own life, some of my toughest trials led to my greatest victories. Had I been unwilling to endure the trial, I may have never known the victory that awaited me. Now, I know that when I am tested, my best days are ahead as long as I am willing to keep running even when I can hardly breathe.

Box Jumps

2009-04-09T15:28:00.005-05:00

Box Jumps are a great full body exercise with more emphasis on the legs and the fast-twitch muscles. There is some risk involved but ulimately you just need the confidence to go for it when jumping onto something higher than the surface you start from.

HSPU

2009-04-09T15:25:00.003-05:00

Handstand Push-ups (HSPU) is a more advanced movement. The way I got better at these was to first get comfortable in the handstand position and balancing against a wall. Once you get enough strength to hold that position for 10 seconds or more, you can try breaking the elbows with the assistance of someone else to hold your feet.

Burpee/Squat Thrust

2009-04-09T14:42:00.007-05:00

These exercises will get the heart rate up in a hurry. The only difference between the two is the additional push-up with the Burpee.

Why Exercise Part I

2009-04-06T14:38:00.001-05:00

To Produce Good Fruit

REFERENCE:
Matthew 7:17 – A healthy tree produces good fruit, and an unhealthy tree produces bad fruit.
Matthew 12:33 – A tree is identified by its fruit. Make a tree good, and its fruit will be good. Make a tree bad, and its fruit will be bad.

The reference verses can be interpreted as an illustration of a tree (our body) and its fruit (the effects of being healthy or unhealthy). What exactly are healthy and unhealthy fruits? In our society today, we are seeing the obvious fruit of living an unhealthy lifestyle. As a whole, obesity is at an all time high. The number one killer is still heart disease. We have better technology, more money, and more modern conveniences yet we are seeing the sour fruit of low self-esteem, depression, and insecurity as never before.
It seems that the more sour the fruit, the more unhealthy the solution we use to treat it. Most people fertilize the bitter fruit of fatigue with a large Mocha Latte from the trendy coffee shop down the road. Every year, billions of dollars are spent on dietary supplements in the attempt to make our health better by taking the newest, most improved, extra strength pill on the market. In reality, all we are really getting is a short-term answer and excuse for our own laziness.
So what is one of the best fertilizers for our tree? EXERCISE! There it is. The most obvious yet avoided answer for treating an unhealthy tree. Exercise is the miracle drug. It is the perfect, natural fertilizer. The best part is that it is free. You are guaranteed a lifetime supply. God has even given you all the equipment you will need. All you have to do is take advantage of it.

No Pain No Gain

2009-04-01T10:53:00.005-05:00

1 Corinthians 9:27 – But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.

Could you imagine taking advice from an overweight fitness instructor? How about a financial advisor who just went bankrupt? I think that this verse not only deals with training the body but with training every area of your life. Paul, the author of this verse, had to have his life in order before other people were to take him seriously. The two key words to the scripture are discipline and subjection. Paul said that he disciplined his body, or trained his body. He continued to state that he brings his body into subjection, or under his control.

Do you have an area in your life where you don't have discipline or control? Maybe it is with spending. Maybe it is with eating. Maybe it is with time and priority management. It should be our goal to be disciplined, trained, and to have control over every area of our lives. We should strive to have discipline and control over our weight, finances, marriages, and homes. With God as our guide, we can find the motivation and inspiration we need to bring our bodies and our lives into subjection. All it takes is a little discipline.

Only the Young

2009-03-27T11:19:00.006-05:00

Only the Young is one of my favorite Journey songs. But a better title would be Start them Young. By that I mean that we need to be actively engaging our children in developing themselves.

My wife and I have decided to start working with our kids each day on some type of skill. Whether it be catching a ball or running better, we think it is important for our kids to take some time away from the tv and video games and be physically active just as we were when we were younger.

More and more research is showing that kids with poor athletic skills are more rejected socially which has lead to higher drop out rates, drug use and depression. I am not saying that we need to push our kids to be the absolute best at everything and take away the fun of being a child but it is important to help them develop in all areas. Just remember when you were a kid. Would being more well rounded have made life better or worse? I think the answer is obvious.

Spending time with our children and helping them grow physically, mentally and spiritually is something that we will never regret.

Roll with the Punches

2009-03-25T12:11:00.002-05:00

You never know what unexpected events may alter your normal schedule. It may be a sickness, kids activities or just the hustle and bustle of everyday life that sideline your workouts. These bumps in the road are nothing to fear or get down about. When something takes you away from your training, take care of business by keeping your priorities first, then get back on track with your workouts. Missing a workout or two hear and there is not going to make or break you. What will break you is when you let something short-term take you out of your game long-term. Missing a game is one thing but don't miss out on the entire season.

The Golden Rule

2009-03-22T14:17:00.002-05:00

“Do to others whatever you would like them to do to you." Matthew 7:12

Want to feel better about yourself? Follow the Golden Rule. Want to have more confidence? Follow the Golden Rule. Want to have more friends? Follow the Golden Rule. Want to have more satisfying relationships? Follow the Golden Rule. Every honorable character trait in a person such as integrity, honesty, diligence and discipline can be fully realized by following the Golden Rule.

Our Training Design

2009-03-19T14:24:00.001-05:00

The training behind Trinity Fitness is an accumulation of resources gathered from many years of research, personal experience, and the knowledge passed on from generations of trainers and exercise specialists all over the world. Trinity Fitness is not unique as if we have created something that no one else has or train in a way that no one else has trained. Rather, we have developed our training protocols based on what we believe is true fitness. We understand that our way of training is not the only way to train for fitness. But we do know that our way of training can and will allow a person to maximize their fitness to the highest levels.
Although we have gathered information from a wide range of fitness specialists, we do favor some more than others. We have developed our own training from a mixture of NSCA (National Strength and Conditioning Association) guidelines, the Crossfit community, ACSM (American College of Sports Medicine) as well as many others. It would be hard to not argue that Crossfit has developed some of the most fit people in the world. Although we are not affiliated with them commercially, we certainly recognize them as being leaders in fitness and some of our own training designs mimic certain Crossfit workouts.

My First Muscle Up

2009-03-17T20:00:00.004-05:00

Ok, maybe for some people this is no big deal but when you pop off your first muscle up, it can feel like quite an accomplishment. I haven't been training for these but just happened to have the rings up for a different workout and I also had my digital camera on me as well. I ask my wife to video me so that I could see how close I might actually come to completing a muscle up. Much to my surprise and hers, I did it. I tried again and was able to do it again. What a great feeling.

2009-03-13T10:14:00.006-05:00

Sometimes when I may want to get a little lazy or complacent with my workouts, all I need is some good movie quotes to light the fire again. Here are some of my favorites.

Vision Quest
Elmo: It ain't the six minutes. It's what happens in those six minutes.

My name is Lowden. Lowden Swain. Last week I turned 18. I wasn't ready for it. I haven't done anything yet. So I made this deal with myself. This is the year I make my mark.

Chariots of Fire
Harold: If I can't win, I won't race!

Sybil: If you won't race, you can't win.

Rocky
Adrian: There's one thing I want you to do for me.

Rocky Balboa: What's that?

Adrian: Win!

Apollo Creed: Now, when we fought, you had that eye of the tiger, man; the edge! And now you gotta get it back, and the way to get it back is to go back to the beginning. You know what I mean?

Clubber Lang: I'm going to bust you up.

Rocky Balboa: Go for it.

Rocky: Oh, Adrian. Adrian always tells the truth. No, maybe I can't win. Maybe the only thing I can do is just take everything he's got. But to beat me, he's going to have to kill me. And to kill me, he's gonna have to have the heart to stand in front of me. And to do that, he's got to be willing to die himself. I don't know if he's ready to do that. I don't know.

Duke: Now you're gonna have to go through hell. Worse than any nightmare you ever dreamed. But in the end, I know you'll be the one standing.

Rocky: I'll try.

Duke: You know what you have to do. Do it. Do it.

Rocky: Going in one more round when you don't think you can - that's what makes all the difference in your life.

Building a Strong Temple

2009-03-12T15:17:00.004-05:00

Temple Training is all about being wise stewards of the body/temple we have been given. But having a strong body is only part of the equation. To have a truly stong temple, you must have a strong foundation. Build a strong foundation and you can possess a strong body.

1 Timothy 4:8 - For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.

Luke 6:48 - He is like a man building a house, who dug deep and laid the foundation on the rock. And when the flood arose, the stream beat vehemently against that house, and could not shake it, for it was founded on the rock.

Let the Games Begin

2009-03-11T14:45:00.000-05:00

After several years of hosting a website, I have decided to try a blog instead. I hope that this will be a way to communicate more frequently and keep clients and friends up to date on current events, activities and other information that I believe could be beneficial.