Archive for October, 2016

Many people are aware of the common health risks that are associated with obesity, like strokes, diabetes, heart attacks, etc.

Today we are looking at the less obvious ones, the ones that may compromise your health care or even prove fatal in the event you need to be rescued from a fire, flash flood, or other disaster.

Here’s the main concept, if you are very over weight or morbidly obese, it is very difficult for first responders to lift, move, or carry you away from a dangerous situation.

Recently  there was a tragic house fire in our city where two morbidly obese people died.

Did their size and weight directly lead to their deaths?

That is not know at this time; but  I have talked with First Responders about this type of situation numerous times in the past, and the consensus is that it is extremely difficult to extricate a 400 or 500 lb person during an emergency.

If a person does survive the emergency, later, their sheer size and weight make it harder for health care providers to lift them or transfer during their daily treatments.

Many people can barely lift and carry a person of normal weight, much less one who is two or three times their size.

Getting to a healthy body weight is possible for most anyone with some discipline and hard work.


What it takes

Posted: October 29, 2016 in masters women, mental toughness, motivation


Anyone can do easy stuff, but not everyone is willing to dig deep and give a true 100%

There a lot of crazy people in this world, and not all crazy is bad.

I want to talk about the people I love being around, the ones that are a “good kind of crazy”.


  • They are crazy enough go against the lazy, wimpy culture that surrounds us.
  • They get up early or stay up late to lift heavy stuff.
  • They love the feel of being under a heavy barbell
  • They climb, jump, run, ruck,swim, spar, or throw
  • They are already busy, but find a way to train anyhow
  • They live in a world full of sweat and chalk
  • They have their own language others don’t under stand
  • They understand why they are sore
  • They know what giving 100% means
  • They could care less about “fitting in”
  • They are strong and fit

If you are this good kind of crazy, you already understand.



Once you stop learning, you are done.

When you think you have arrived, you are fooling yourself.

Any time you think you can’t be knocked out of first place, you are doomed.

You get the point, I hope.

One thing I find to be very prevalent in the fitness world is a refusal to venture beyond what is commonly done in  most gyms.

While I definitely believe in the importance of basic exercises with barbells, dumbbells, etc.

There is a small percentage of coaches/trainers who will seek out and experiment “hands on” with things most people aren’t even aware of. These are the ones that are not handcuffed by what others think is cool or effective. They go find out for themselves.


This young man came all the way from Lighthouse Point (near Fort Lauderdale) to learn today, while people 10 minutes from our gym did not.


Because he is hungry to learn!


People with very demanding schedules, like this Firefighter and others, made the time to come and learn.

If you have shackled yourself with the immunity to learn, remember you hold the key to unlock them.

Don’t limit your self to the status quo, the familiar, or the comfort zone!




Your training program, and of course your home, should be built on a solid foundation.

Every truly strong person I have ever met has built just that.

So how does a person do that?

Basics, basics, basics, and more basics!

  • squats
  • deadlifts
  • presses
  • rows
  • pull overs
  • cleans
  • snatches
  • carries
  • sleds
  • bodyweight

Does that mean a person should never do other types of training?

No, go for it after you have built your foundation.

However, one word of caution, don’t change too often or for too long.

Avoid frivolous nonsense and fads like the plague!

Always make sure you check your foundation for cracks periodically.




No matter what training tool you use (or just bodyweight) always keep squatting.

The squat is one of the most universal and necessary movements that a human body can do.

Regardless of the program you are on, if you are not squatting on a regular basis you are missing out!

Victor Hugo said, “People do not lack strength; they lack will.”
I couldn’t agree more.

I have seen so many people destroy their own will, or mindset, through speaking weak words that arise weak thinking.

Ed Coan talked a lot about this at his recent Powerlifting seminar. He would not allow any negative words to be spoken by anyone there, especially prior to a lift.

Like wise, at the Cave, I don’t allow any weak or negative expressions, like:

  • I have never been good at_________
  • I’ve always been uncoordinated
  • I’ll try to _______________
  • But I have never used that much weight before
  • I might be there if _________________
  • If I can, I will _____________
  • I have always had a weak ____________
  • I didn’t sleep all night
  • I didn’t eat all day

Disclaimer, I don’t give a rip about your free speech during a training session.

It doesn’t cover whining or excuse-making.

Just shut up and lift!