Archive for the ‘fit African-American women’ Category

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

Summer is just about here and so is the next “fat panic” across America.

This occurs   around New Years also. It is very predictable.

The unreasonable fear of looking bad in a bathing suit suddenly hits those who have neglected their health and fitness all the rest of the year.

Here’s the main problem, though:

  • slick marketers know this and prey on the people caught up in the panic
  • every slick scheme imaginable will be promoted through the media, Internet, etc.
  • gullible, uninformed people will buy almost anything to get slimmer fast

You can help prevent your family and friends from getting suckered by  the con artists out there by making them aware of this. Some still won’t listen, but some might.


  • No one can safely get a lean attractive body in just a few days or even weeks
  • Rapid weight loss scams are dangerous
  • Losing weight fast with a crazy diet usually entails losing muscle mass and other things your body needs
  • It takes good program design and a solid work ethic to get fit and lean

The people who will look great in a bathing suit his summer are already in excellent shape, they bare not in panic mode. They trained all winter. There are NO shortcuts or magic formulas!

My approach overall is strength and fitness are the main priorities

However, train the right way for strength and fitness and the improved looks are just a byproduct of that.

Don’t let the people you care about get suckered!


No one finds the Cave by accident or through slick advertising schemes.

No one just wanders in and decides to become a beast on the the spur of the moment.

No one comes here to get a date, our girls are here to train

No one comes to the Cave because it is easy to find, because it isn’t

No one come to the Cave because because we have low prices, I keep our prices high on purpose to keep out the uncommitted

No one comes here because of all the shiny new equipment, ours is mostly used or home made

No one comes here for the amenities, we don ‘t have any

People who truly want to get “real world” strength will seek us out

They will do what it takes and they will get results!



A wise man once said, “Don’t let the urgent block out what is important.”

Being fit and healthy is a 24/7, 365 journey. It is a hard journey, but well worth it. That is one reason the New Years fatloss hype and panic on New Years is pathetic.

When my friend and mentor, Bud Jeffries,  decided to lose  100lbs he took consistent action for a year or so and did it. In fact, he lost more than that!

Another example is a person I recently met, Sandra Bedell, who worked to drop from 392lb to 187lb. This didn’t happen overnight.

New Years is one of the two most hyped up times of the year for fatloss schemes, “miracle” diets, silly “fat-shrinking” devices, and magic pills.

Unfortunately, many people fall for this garbage. Every year I wonder why people who are supposed to be reasonably intelligent get caught in this mess.

There a few reason I have found–

  • people being  lazy is the biggest one
  • there is too much bogus information online and in magazines
  • some are so desperate they will try anything

I never want to discourage anyone from making a new start on their health and fitness at any time of the year. In fact, I applaud them!

Just remember, it takes discipline and hard work all year, every year to do be in top shape or even to be reasonably healthy. It does not happen by accident.

Please share this with a friend or loved one who is struggling with being overweight. Don’t let them get fooled again!



Two holidays back-to-back can set you back more than you think, unless you are an extremely disciplined person.

Many in America will gain about ten pounds during the holidays. This seems to be repeated every year, and it adds up. Most people never take that extra weight off.

However, that doesn’t have to be the case. Here’s a simple solution for 2016

  • don ‘t wait until New Years to start improving your fitness, start now
  • don’t get caught in the fitness and miracle diet hype that comes each New Years
  • do think seriously about what changes you are willing to make
  • do set achievable fitness goals
  • do take action consistently

It’s just that simple, though it is not easy!

Here’s a few “take home points” for you–

  • if you know how to train effectively already, get to work!
  • if you don’t know how to train effectively, hire a good coach and stick with him
  • you do not need a gym to get in shape, you can train at home just fine
  • don’t waste your money on new equipment,  used equipment is just as good and much cheaper
  • if you want to follow an online coaching program, make sure you do your homework. There are some good ones out there and a whole lot of phonies too. Choose wisely!

For those of you who are experienced in training, this will seem like just plain common sense, however, that is in short supply for the general public. Many people will get scammed during the  New Years rush to get 6-pack abs or movie star figures (without doing any  serious work for it, of course).

Friends don’t let friends get involved in fitness scams!