Archive for the ‘masters women’ Category

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

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

–Drew Wolter

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%

It seems that being in terrible shape is very accepted in our current culture.

How in the world did that ever happen?

Simple, it starts in the mind. As people people renounce any notion of being responsible for their actions and play the victim card, they get weak mentally. It gets worse the more they do it.

The excuses that go along with that never really change–

  • I’m too busy to workout
  • I don’t have time to eat healthy
  • It’s too expensive to eat healthy
  • I’m too old to workout
  • I have kids
  • I can’t afford a gym membership

These are all things that lead to mental, and eventually, physical weakness.

None of these excuses are valid!

Whatever your current situation is, you can rise above it.

Stop making excuses and stop accepting excuses from others.

Get the negative people out of your life and get around some dedicated folks.

Take action!



I love to read about people who have refused to fall apart as they chronologically age.

There is so much “evidence”  that says you cannot be strong and fit your whole life.

I say flush all that garbage!

Must be that this ancient warrior never read the studies that said he couldn’t do what he did.

This man was a Hebrew warrior named Caleb (Joshuas’s side-kick) he wanted a certain portion of land that was still occupied by the enemy, and he said that he was as strong at 80 as he was at 40.

Joshua was in charge, and he told Caleb if he wanted it to go take it by force.

This mighty man fought hand-to-hand against much younger men and won!

Like the t-shirt I saw at Ranger Up the other day says, “Beware the old man in a world where men often die young!”

There are numerous other examples of people who have achieved excellence throughout their very long lives. This does not just apply to ancient history, this is true today!

Never quit! Never believe all the junk you read online about aging, just go and stay strong yourself. Find new challenges, learn new things, and prove all the critics and nay-sayers wrong again!