BDJ Fitness & Boxing Fort Smith Arkansas https://bdjfitness.com Training For The Toughest Sport Of All...LIFE! Tue, 11 Dec 2018 20:09:27 +0000 en-US hourly 1 https://wordpress.org/?v=5.0.1 https://bdjfitness.com/wp-content/uploads/2016/01/cropped-cropped-Untitled4_copy-1-32x32.png BDJ Fitness & Boxing Fort Smith Arkansas https://bdjfitness.com 32 32 3 Effective Workouts To Get Twice The Results In Half The Time! https://bdjfitness.com/3-effective-workouts-to-get-twice-the-results-in-half-the-time/ https://bdjfitness.com/3-effective-workouts-to-get-twice-the-results-in-half-the-time/#respond Wed, 26 Sep 2018 13:37:06 +0000 https://bdjfitness.com/?p=3529 Continue reading "3 Effective Workouts To Get Twice The Results In Half The Time!"

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    It doesn’t matter if you are new to fitness or have been working out for years…there is always a better more efficient way to get lean and burn stubborn body fat.
    If you are looking to just get started or just want to add some extra variety to your current workout I have just the thing for you…
    • These workouts are fun and can be done by anyone. If you aren’t familiar with HIIT Training don’t worry. It isn’t as complicated or intimidating as it sounds.
    HIIT is an acronym for High Intensity Interval Training. All this means is that instead of going at a slow steady state of activity we are going to alternate between short intervals going at maximum effort and short rest periods of recovery.
    These intervals can vary but to keep it short and simple we are going to do the well known Tabata Intervals of 20 seconds of work with 10 seconds of rest.
    What is even better is that I’m going to give you exercises you can do anywhere…home or even at your desk with little or no equipment necessary.
    • So here we go…

    When you master this one or want to go for a bigger calorie burn try this one:

    And finally, when you are ready to really up the intensity try this one:

    There you have it…3 workouts to intensify and to burn more stubborn bodyfat and calories.

    • As always if you have any questions email or call me anytime!

      Check Out Our Video Below To See Some Of The HIIT Workouts we do in Annihilation: Total Body Training System.
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Myths About Strength Training For Women – BUSTED! https://bdjfitness.com/myths-about-strength-training-for-women-busted/ https://bdjfitness.com/myths-about-strength-training-for-women-busted/#respond Tue, 18 Sep 2018 15:25:56 +0000 https://bdjfitness.com/?p=2939 Continue reading "Myths About Strength Training For Women – BUSTED!"

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One of the biggest concerns I deal with when discussing a fitness plan for women all go back to myths that scare women away from strength training.

The myths just won’t die and I have to set women’s mind at ease everyday.

I have been a trainer a very very long time.

I followed all the guru’s in the 90’s who claimed that women should only do very high reps with very low weights and do hours of steady state cardio.

BORING!

Not to mention the results from that type of training are minimal and slower than a week in jail.

I began training athletes and became an avid student of strength and fitness and discovered the truth!

I can tell you these facts:

I train women who can do pullups, correctly.

They can deadlift and squat as much as some men in the gym…

I have trained women who won strongman contests , powerlifting competitions and  world champion boxers.

I can also tell you that all of these women had one thing in common…

They were small…

They were feminine…

They were not masculine or bulky at all…

    In the last 5 to 10 years women have been embracing getting strong and lifting heavier weights.
    Nothing has me more excited! I have known all along that strength training is critical for women. When it comes to overall fat loss and more importantly to prevent poor posture, osteoporosis and many other threats to the quality of life for women.
    However many women have been misinformed and made to believe that any form of strength training is harmful to their goals.
    Well I am here to bust those myths once and for all.

Myth #1- Lifting Weights Makes Women Big And Bulky

    We may as well start with the oldest myth that I am afraid will never die. I often get questions from women concerned that lifting anything heavier than a 10 pound dumbbell will having them looking masculine and large.
          • The truth is if a woman

        wanted to put on large amounts of muscle, nature and hormones are stacked against the ladies.

  • Women only possess about 5% of the hormone testosterone (the hormone responsible for adding muscle) that men do.
    • While I know there are exceptions, in the hundreds of women I have trained I have only known 2 or 3 women who put on large amounts of muscle exceptionally fast.
    The overwhelming majority of women will develop muscle at a much slower rate than men and will not get huge muscles.

Myth #2 – Women Should Only Lift Light Weights For 15 to 20 Reps For Definition

    While it doesn’t hurt to do some high rep exercises in High Intensity Cardio Sessions, it will not improve muscular definition.
    The amount of reps you do does not affect definition. Muscular definition is determined by how low your body fat levels are. We all have the muscle underneath the fat, we just have to lower our body fat levels low enough to see those muscles.
    What’s the quickest way to lower that body fat?
    You guessed it…strength training. Muscle is metabolic. That means that the more lean muscle you add the more calories your body burns every day.

Myth #3 – Women’s Bones And Joints Are Not Strong Enough To Support Lifting Heavier Weight

    This one is as old as exercise itself…
    The same thinking that was actually responsible for the belief that women are physically incapable of doing pushups or pullups.
    One key benefit of strength training for women is improved BONE DENSITY!
    Women’s risk of osteoporosis increases as their estrogen levels decrease. This can lead to softer more brittle bones that can negatively impact a woman’s quality of life.
    Strength training improves bone density and will decrease the chances of breaks, fractures and other problems associated with osteoporosis.
    Women are also more prone to back and neck pain due to pregnancy and hormonal changes. Building strong joints and muscles in the back and shoulders early on can help prevent this pain and discomfort.

I hope I answered your questions with the real facts about these myths. If you have any questions or want to discuss beginning a strength training program feel free to message or call me anytime.

Click Here  for a special offer on my group training sessions! I have a limited amount of spots available so don’t hesitate!

 

Click Here For A Very Special Offer!
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Faster Results From Your Workouts https://bdjfitness.com/faster-results-from-your-workouts/ https://bdjfitness.com/faster-results-from-your-workouts/#respond Thu, 13 Oct 2016 17:23:08 +0000 https://bdjfitness.com/?p=2656 Continue reading "Faster Results From Your Workouts"

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It is one of the great frustrations of a fitness journey…

You spend hours and hours in the gym working out but your progress has come to a grinding halt.

You are stuck and you just can’t seem to break past that barrier…

mad-at-scale1

Before you give up and and go shopping for bigger clothes try a few of these tips to break past that plateau!

1.) Grab Those Weights!

If strength training is not in your fitness plan you are missing out on major progress.

The old belief that using weights makes women big and bulky is outdated and false.

Muscle is metabolic. The body will burn approximately 5 more calories for each pound of lean muscle added. That is significant…If you are still worried that lifting weights will make you all big and bulky…don’t. We figured that out in the 90’s…

women-lifting-weights

2.) Forget long boring treadmill workouts…HIIT ( High Intensity Interval Training) is the only way to burn massive amounts of fat.

Numerous studies over the past 25 years have all yielded the same result…

Workouts that consist of short intense bouts of exercise followed by a slow recovery time and then back to high intensity work burns more fat in less time.

If you are still doing 30 minute jogs on the treadmill or elliptical…stop the madness!

3.) Stop Doing THE Workout!

You know what I ma talking about. We have all  seen people do the same exact workout routine for as long as you can remember.

The same exercises in the same order with the same weight!

What most people don’t understand is that the human body is the most amazing machine ever…

The body’s sole purpose is to adapt…that is what increased muscle mass is…

It is the body adapting to an overload. However once the body starts adapting to that overload there will be no further response.

The only way to continue to see progress is to constantly change the variables. Change your workout at least every 3 weeks. Change everything. Change the sets, change the reps and intensity. Forget 3 x 8 with moderate weight. Try 5 x 5 , 6 x 3, 8 x 2. Just adjust the weight accordingly.

4.) Follow A Nutrition Plan That Is Right For You And Your Goals.

Nutrition plans are not one size fits all. Every person has a unique situation and different goals.

Low Carb? Paleo? Gluten Free? it goes on and on.

It is not as complicated as many of the advertisers would have you believe.

Just keep your protein intake at around 1 to 1.5 grams of protein per pound of bodyweight and get rid of the bread and sugar and replace with vegetables.

The other thing is you have to be prepared. Cook your meals in advance for 3 to 5 days. It is by far the best way to keep your eating on track.

Not having food prepared ahead of time will always lead to a fast food window or gorging yourself because you missed meals and were starving.

One hour a week preparing meals can make a huge difference in your long term goals.

5.) Hire An Experienced Personal Trainer.

I know, I know. Of course I would say this, right? It is just a fact, people who work with qualified trainers see faster and safer results. A knowledgeable trainer will know which pitfalls to help you avoid and design a fitness plan that will work best for YOU.

Many of my most successful clients were not beginners. They had been working hard for years to reach their goals. They just needed help to break through that plateau and realized the value of hiring a professional trainer.

There you have it. If you follow these 5 tips you will start seeing results  at a much faster rate.

As always feel free to e-mail me brian@bdjfitness.com for any of your fitness and nutrition questions.

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5 Reasons You Aren’t Seeing Results In The Gym https://bdjfitness.com/5-reasons-you-arent-seeing-results-in-the-gym/ https://bdjfitness.com/5-reasons-you-arent-seeing-results-in-the-gym/#respond Fri, 07 Oct 2016 17:31:09 +0000 https://bdjfitness.com/?p=2633 Continue reading "5 Reasons You Aren’t Seeing Results In The Gym"

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I know.

You spend hours in the gym 6 days a week…

I get emails everyday from desperate and frustrated people looking for a solution to a very common problem…

Not seeing results from your workouts.

It is frustrating I know.

You are only eating 1000 a day and taking your magic potion pill everyday just like the lady on the internet told you to.

You are doing 45 minutes to an hour of cardio on your favorite cardio machine everyday.

You do the same circuit of machines and 100 crunches…EVERYDAY!

 

You are frustrated.

You are tired.

You are hungry.

You feel like you want to rip the stuffing out of a toybox full of Care Bears…

It just isn’t fair…

Well relax…

And for the love of everything holy!

Spare the Care Bears…

carebears

Get ready to smile again…

Smile because I have the answer to your most pressing question…

What am i doing wrong?

Well here it is…in black and white.

top 5 reasons you aren’t seeing results from your workout.

1.) You are not eating enough.

That’s right. You are probably eating only once or twice a day. It would seem that if you want to lose weight you should just eat less, right?

Not always. The body starts slowing down if your total caloric intake falls too low. This results in increased fat storage…which is not the goal.

2.) You are doing too much cardio.

When I say cardio I am referring to long, slow paced workouts on the treadmill or elliptical. The idea that hour long sessions on the treadmill burns fat is a myth. Actually going longer than 20 minutes increases cortisol (the stress hormone) production which promotes fat storage.

3)You are doing the wrong workouts.

If you are getting your workouts from fitness magazines and social media posts you are going to hit a plateau pretty quick.

These are usually cookie cutter one size fits all workouts that are based on outdated sciences or just someone’s randomly thrown together workout.

4.) You are listening to the wrong advice.

I am not referring to the magazines or websites. I am talking about taking fitness and nutrition advice from friends, spouses, other people at the gym.

While these people are well meaning, they may just be regurgitating information they read in magazines or saw on social media. You don’t want to trust something as important as your health and fitness to the latest broscience.

5.)You are doing the same workout over and over and over again.

Most people I see in the gym have what I refer to as a default workout. I have seen people do the exact same routine for years at a time.

The human body is meant to adapt. In order to continue to get a response, we must constantly change the stimulus for effective results.

Now if you are doing any, or all of these don’t panic.

Do not beat yourself up.

You must understand that the confusion is what makes it possible for the savvy marketers and snake oil salesman to take advantage of you.

They take a little bit of science and a whole bunch of clever wording and make you believe they have the cure in a bottle, powder or a pill.

If it were that easy I’d be selling magic instead of working day and night to get people in great shape.

However I am happy it isn’t real.

I feel blessed to make a living helping great people sift through the myths and lies.

It is rewarding to show people that having that lean muscle and flat stomach is not only possible, it is unavoidable when you follow a simple effective plan.

 

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Ode to L.A. (Henry Rollins, Compton Train Ride & Barb Wire) https://bdjfitness.com/ode-to-l-a-henry-rollins-compton-train-ride-barb-wire/ Tue, 04 Mar 2014 22:28:09 +0000 http://bdjfitness.fitprosites.com/?p=739 Continue reading "Ode to L.A. (Henry Rollins, Compton Train Ride & Barb Wire)"

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Writing my first fitness book Annihilation: Total Body Training System was a much bigger job than I anticipated. It took me and several other awesome people on my team over a year to complete.

The book was a labor of love. The editing was even more challenging. After firing my first editor I had the great fortune of finding a wonderful editor Kisha. We exchanged many emails and hours of phone calls before we were confident enough to release the final product. It was a stressful obstacle filled journey but the end result was worth it.

Last year I accepted an invitation from my awesome editor Kisha to come spend a couple of days in L.A. (Los Angeles not lower Arkansas) to celebrate the launch of Annihilation:Total Body Training System  

When I found out that Henry Rollins was going to be in Beverly Hills that same weekend…the deal was sealed.

Henry rollins screaming
Henry Rollins

 

I scheduled people to cover my training sessions and booked the hotel…I was getting on a plane.

I was staying in downtown Long Beach but the show was in Beverly Hills.

I was going to get the whole L.A. experience on my way to see Mr. Rollins.

The distance to the venue was about an hour train ride and 30 minute cab ride. Los Angeles never ends, the city is huge.

The only thing I knew about Long Beach is that it was the home of Snoop Dog and the LBC…

Then the train took us through Compton…the only knowledge I had of this city was from Eazy E, N.W.A. and Boys In The Hood.

I saw the Staples Center in Inglewood and finally Beverly Hills…

A rare actual pic of me
A rare actual pic of me

I was amazed…when you see things in real life they are never as awful or as awesome as you have imagined…

No Crips and Bloods turf wars in Compton…

Beverly Hills was just some streets and stores…nothing magical like it looks on television.

The theater Henry Rollins was performing in was small. It reminded me of my old high school theater…

I was in row six and could see Henry’s sweat beads on his forehead…WINNING!

Henry Rollins talked about his meager beginnings and what it took to overcome where he started. How he went from making minimum wage managing an ice cream shop to lead singer of Black Flag to author to actor…it hit a chord with me and my journey to overcome my small and adversity filled beginnings. I love his message, no matter what career or dream you choose, what it takes to make it happen and to compete with people who come from more fortunate beginnings.

The show was everything I expected and more…I walked out of that theater ready to knock down skyscrapers and invade a small country.

After a wonderful weekend I got on the Metro and headed to LAX to fly home. It was a long ride through Compton and a 30 minute wait in Watts. I got my notebook out and I wrote down some of the things I noticed.

Every where you looked homes, businesses and playgrounds were all surrounded by tall fences with barb wire.Barb wire

Every window had a security grill and every door had iron bars.

It looked like a prison with people and children walking around.

It made me think…

Is all that barbwire there to keep people out?

Or does it keep people in?

I grew up in the projects so I was no stranger to crime and violence and poverty. I experienced all of them.

It was no traumatic experience as educated Midwestern theorists would have you believe.

It was just our environment…we were unaware that any other options existed. The fences and barb wire succeeded.

It was when I left that environment that I felt fear and insecurity.

When I began my first real job as a trainer I was in charge of the 5am bootcamps for all these suit and tie guys who worked for Texas Instruments and IBM. Here was this 18 year old kid from the projects ordering around a bunch of 30 and 40 year old executives in a parking lot every morning.

I was terrified at first…I thought to myself all of these educated high income people would never pay me for my advice and guidance.

A teenager from the projects, I was the polar opposite of them. I was always in an extreme state of hyper vigilance. I was always guarded and prepared if someone should try to question me and my abilities. My workouts and my training style wasn’t coming from a position of confidence and assurance…it was coming from fear and insecurity.

The fear that all of my clients didn’t believe I was capable…That I was in over my head.

The insecurity of believing I didn’t belong there and the first small error I made  I would be terminated.

It took me a long time to realize that it was not them that were thinking I wasn’t capable…

It was not them that believed I didn’t belong there.

It was me.

I was the one who believed all of those things.

The high fences and barbwire did not keep me safe from the world that I feared I didn’t belong in…

It kept me a prisoner…afraid to give up the world I knew so that I could have the world that I deserved.

I made the common mistake of believing that my success and accomplishment in life, or the lack of it was determined by where I began.

The realization that the only thing keeping me from having everything I had dreamed of was the fence and the barbwire changed my life.

That barb wire that I believed was there to protect me actually was robbing me of my chance to shine.

Ever since then I have become educated, experienced and fiercely dedicated.

Now I am dedicated to helping as many people as I can realize that those fences aren’t real.

Next time you walk into the gym, new job, new school or new city and you have the fear of what others are thinking or believing about you…

It isn’t them, it is you.

It isn’t the rich kids that had everything handed to them holding you back.

It isn’t the person with the degree who has never done a day of labor in his life that is making your life hard.

It isn’t your parents, the government or the city or neighborhood you live in.

It is your own fear and insecurity that comes from daring to  reach beyond your comfort zone and station in life.

While you may hate the fences and barbwire, when it is all that you know it is easy to relax and accept.

It takes courage to climb that fence and risk getting cut and tangled in that fence only to end up in a world that you feel you don’t belong.

If you start from the bottom just work longer and harder,

read more…

do more…

make certain that though others may have started with more than you.

They may have been born with more money, more talent, more opportunity…

Never let them outwork you or out learn you.

Never let them hold you back.

Not in the gym, not in the workplace or not ever in life.

Climb that fence…and never look back.

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41 Life Truths That Have Helped Me Live A Badass 41 Years https://bdjfitness.com/41-life-truths-that-have-helped-me-live-a-badass-41-years/ Wed, 19 Feb 2014 15:15:18 +0000 http://bdjfitness.fitprosites.com/?p=737 Continue reading "41 Life Truths That Have Helped Me Live A Badass 41 Years"

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That’s Right!

It is that time of year again…

I just turned 44!

I got some great gifts and even more over the hill jokes…

I’m nowhere near washed up…

Many people think it’s time for me to slow down…Actually I am just getting warmed up.

Well I must say that my first 44 years on this earth have been one up and down crazy adventure. I have laughed. I have cried. I have punched walls and punched people. Experience is a test you get before you get the lesson.

I have started from meager beginnings and overcome great obstacles.

I have traveled the world and lived my dreams. I’ve made great friends and lifelong enemies. It has been anything but boring. Mediocre has never been my style.

I have succeeded in big ways. I have failed in even bigger ways. I never give up.

I was once told that I wasn’t smart enough to quit…

I took it as a compliment.

I have learned that life just kind of happens whether you want it to or not.

Most people just kind of exist…

They aren’t happy. They are just making it day-to-day.

They are living everyday wishing for 5 pm and Friday afternoon.

They are just getting by…

I would hate to see you fall into the same trap.

So to celebrate my 44st  birthday I am going to share 44 Truths I learned that helped me live a Bad Ass 44 years that I hope you find useful as well.

1. The world owes you nothing, it was here first.

2. Self pity is the most powerful and addictive narcotic ever made. Don’t become a junkie.

3. If you ever find that you are feeling sorry for yourself watch a Rocky Balboa speech.

4.Read every single day. Read good books like biographies, motivational stories and quotes that are designed to encourage and empower you. Never watch the news or read the paper. They are designed to depress you and enslave you.

5. Never Fear Failure. If you are afraid of losing you will never win.

6. Life will knock you down and then kick you while you are on the ground. The more you cry the harder you get kicked. Don’t cry. Get back up and dare life to knock you down again. Then get up again. Repeat.

7. When you do fall, fall flat on your back. If you can look up you can get up.

8. Most people are just living to die. Be a person who is dying to live.

9. Where you began your life was someone else’s decision. Good or bad. Where you go with your life is your decision. Make good ones.

10. The world will not break your heart. It will crush your heart. Acknowledge, move on.

11. People love to watch a fire burn. Set yourself on fire and inspire all those around you.

12. Who you surround yourself with determines your level of success and your mindset. Iron sharpens Iron.

13. If you surround yourself with morons, so that you can feel like a genius, just remember you aren’t a genius. You are just a better moron.

14. Some people are born with bigger advantages and more talent than you. Stop whining about this and just accept that you will have to work twice as hard and be twice as tough. Hard work will always beat talent.

15. We are meant to be individuals. Followers never win. Be a wolf not a sheep.

16. Stop wasting time trying to fit in or make people like you. That is investing in other people. Invest in yourself. You are worth it.

17. You never have as many friends as you think you do.

18. You never have as many enemies as you think you do.

19. Always be the happiest person in the room. It won’t make you popular, but it will irritate all of the unhappy people and drive them out of your presence.

20. Never be afraid to take action. Remember that when you take action with a big idea that things will go wrong, you will screw up. So what. You can fix them later. Massive success is a byproduct of massive chaos.

21. Never stop learning from people who are more experienced. They can help you avoid some big landmines.

22. Never stop learning from people who are less experienced. They can help you from becoming outdated and old.

23. You are never the exception. You are always the rule. Listen to people who have been through what you are going through. Over the years people do not change, only the technology changes. You are not a special exception.

24. When you tell people your problems always remember that 90% of the world does not care about your problems. The other 10% are happy that you have them.

25. If you think that other people, Republicans or Democrats, Conservative or Liberals,  your ex spouse or the city you live in is your biggest problem, then YOU are your biggest problem. None of those people care enough about you to make your life hard. If you hate the city you live in, then move.

26. Being bitter is like drinking poison and expecting the rest of the world to die.

27. If a friend, spouse, boyfriend, girlfriend or employee wants to leave you, don’t beg them to stay. Hold the door open for them. Let someone more deserving have the great opportunity.

28. When you walk your own path in life you will do it alone. People will be irritated and offended. Let them be. They are just crabs in the bucket.

29. If you don’t know what crabs in the bucket are read:

https://bdjfitness.com/crabs-in-a-bucket/

30. There are 3 kinds of business. YOUR business which is your thoughts and actions. OTHER PEOPLE’S business, which is their thoughts and actions. LIFE’S business which is weather, traffic and the economy. Only concern yourself with YOUR business. All the other types of business are out of your control.

31.Chase your passions not money. Never spend years sacrificing and studying to be something that does not interest you at all just because it pays well. If you chase your passion you will be great at what you do and the money will find you. If you chase the money you will not own things, they will own you.

32. People could care less how much you know. They are more concerned with knowing how much you care.

33. Shrinking yourself down so that you won’t make those around you feel bad does no one any favors. You were meant to shine. Truly great people make you feel that you too can be great. Only surround yourself with those people.

34. The most important skill in life is making people happier and feeling better about themselves. If you master this skill you are a winner. If you make people sad or reinforce their insecurities you are a loser.

35. People who are born with stripes do not die with spots. When someone tells you who they are, believe them the first time.

36. Once is a mistake, twice is stupid. If you pick a rattlesnake up 5 times it will bite you 5 times. Leave the rattlesnakes alone.

37. Being successful means you have to break away from the pack. It is scary and painful but you can’t take everyone with you. You are only able to push people. If you try to pull people they will only drag you down.

38. There are no secrets or magic formulas. Nothing is natural or easy. You won’t make money sitting on your ass and you won’t get healthy and thin eating fast food and popping pills.The magic formula  is hard work. The secret is getting off your ass.

39. If you are fortunate you may have 3 or 4 friends in your entire life who want you to succeed. The rest are just acquaintances who never want you to have more than them.

40. Never beg the world to let you…Dare the world to try and stop you.

41. Love your life and love yourself…the days you are wasting right now you will soon be begging to have back.

42. Complain about this country all you want…It is not perfect but if you are born into the worst ghetto in Detroit, you are still a thousand miles ahead of the rest of the world. This is the only country on the planet that provides you the opportunity to change your station in life.

43. Just because you have been hurt, mistreated and lied to, do not let that turn you into a hammer. If you only have a hammer, everything starts looking like a nail.

44. Letting the way people have treated you in the past influence how you treat others in the future is a sign of weakness. True strength is trusting after you have been lied to, being happy when everyone would understand if you were sad. It takes strength to believe in yourself when others have made you question your worth.

BDJ

 

 

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HAPPY BIRTHDAY MR. ROLLINS https://bdjfitness.com/happy-birthday-mr-rollins/ Fri, 14 Feb 2014 07:29:06 +0000 http://bdjfitness.fitprosites.com/?p=730 Continue reading "HAPPY BIRTHDAY MR. ROLLINS"

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henryrollinsIn the mid 90’s I read an article that summed up everything I had ever thought and felt about fitness and life. I have been through countless personal training seminars, read numerous text books,read every Arnold and Joe Weider book that had been published and never missed an issue of Muscle & Fitness, Flex, Iron Man or MuscleMag International.

But when I read Iron and the Soul in Details magazine in 1994 I discovered the compass that would guide the path of my career. I finally discovered truth and validation for my goals in fitness and my career as a personal trainer.  I truly believed that working out was about more than getting big, drinking protein shakes and looking good in a tank top. Unfortunately at that time early in my career it was an unpopular philosophy. When I read Iron and the Soul I found myself nodding my head with every word and saying to myself yes…exactly…that’s what I’ve been trying to say all along. I had found myself feeling the way he felt and in the same situations with the same challenges and obstacles. Sometimes while reading I was thinking wow…is he writing about me? I believed then, just as I believe now more than ever, that fitness is more than losing weight, getting six pack abs, looking good in your favorite jeans or having big biceps. All of those goals are based in vanity and external validation. Fleeting and empty. Flawed. The focus is always on the end result, never on the power and rewards of the process.

The process is what makes you stronger. The discipline the dedication and the determination to be better on Tuesday than you were on Monday is the only goal. Those are things that aren’t empty or shallow. The confidence you build in yourself as you make the changes day by day can’t be taken away by anyone or anything. I take great pride and feel accomplished when I help people lose 20 pounds or push them to set personal records in the weight room, in the ring or on the running trail. However that isn’t what keeps me up late at night and awake early in the morning working on new workouts or ideas. My passion to spend 12 hours a day in the gym is fueled by watching people change from the inside out. Seeing someone who used to wear baggy clothes and look at the ground transform to someone who is excited to wear their new workout clothes to the gym and show up motivated with their shoulders back and their head held high proud of who they are, confident in their abilities once again or for the first time ever. Seeing someone excited because they have definition in their arms or a flatter stomach is great. Seeing someone who has used fitness to improve their life, their confidence or to help survive tough times is priceless…a feeling that can not be described in words. That is the fuel for the fire that lights my passion. I hope you find this article as inspiring as I did.

“Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.”

Iron and the Soul – By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

 HAPPY BIRTHDAY MR. ROLLINS AND THANK YOU!!!

Thank you for reading as always…

BDJ

 

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Born To Be A Rebel… https://bdjfitness.com/born-to-be-a-rebel/ https://bdjfitness.com/born-to-be-a-rebel/#comments Fri, 10 May 2013 15:23:41 +0000 https://bdjfitness.com/?p=411 Continue reading "Born To Be A Rebel…"

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I must admit the truth…

I always have been and always will be a bit of a rebel…

Not in the “get stupid drunk, snort a bag of cocaine and wrap my car around a tree and teach my parents a lesson” kind of way…

I am a rebel in the sense that I am never satisfied with a status quo. My greatest fear is mediocrity.Being a sheep led to the slaughter.

I am always rocking the boat. It is just my nature. I don’t intend to make people uncomfortable or give them anxiety. It just happens that way.

I believe in consistently raising the bar…

If you aren’t growing you are dying…it’s that simple.

My whole career I have seen people accomplish great things.

Reach amazing goals and then just take it easy. Coast along.

Become content with  mediocrity.

That has always been my greatest nightmare.

When you become content that means it is over.

That is when you become dated and obsolete. A dinosaur.

I remember those trainers when I was younger. Telling stories of what they used to do. Talking about THAT client that last 30 pounds 10 years ago. Watching them operate on auto pilot taking clients through the same boring workout that THEY loved, not noticing that their clients were bored to tears and seeing no progress.

That is my greatest fear…becoming THAT trainer. That fear is what motivates me to come up with new things, new ideas different ways to motivate people.

It doesn’t matter if they are 25 year old pro boxers or 45 year old wives and mothers, I want to make sure that they are always working at their full potential and getting awesome results.

This is much more difficult than most people realize…

You see the fitness business has been around a long time. I have had the great fortune of being involved in this business for over 20 years.

During the last 20 years I have had the privilege of working with many different expert trainers in many different sports and specialized training systems.

My background was in boxing. The old school sweat box hit the bag, run 5 miles a day and jump rope type of gym.

Weights were forbidden. The theory back then was weights made you big and bulky and “muscle bound”.

When I first began as a trainer it was nothing but weights and aerobics.

You did 3 sets of 8-10 if you were a man, 3 sets of 15-20 if you were a woman. So you wouldn’t get bulky of course.

Only women did cardio classes. Hi-Lo or step aerobics were your only choices.

Spandex workout outfits were required.

Powerlifting was only for college football players.

Yoga was for hippies and senior citizens.

Pushups and line drills were for high school gym class.

You picked your training system and you stuck with it. It was that simple. Everyone believed that their way was the only way.

You chose your system and you stuck with it.

No deviations.

If you were a weight lifter and you did an aerobics class or some pushups you were forever ostracized and ridiculed.

So when I started out as a boxer, then started working with body builders I upset some people.I was hired because the owner of the gym was a boxing fan and wanted to help me out. So he and the other trainers taught me every thing they could about lifting heavy and getting big. I knew I had to be knowledgeable if I was going to be a 140 pound boxer training people to get big and strong. So I learned and worked with some awesome trainers. I never trained any Mr. Olympia competitors but I did have some success helping many  people get outstanding results and gaining some outstanding knowledge.

Aerobox, yes it was real.

When I was recruited to teach a boxing aerobics class, I was the butt of many jokes. I had never even done an aerobics class. This aerobics class was nothing like the boxing training I had done. So I studied with some awesome aerobics instructors and learned all about 8 counts, 16 counts and 32 counts. Although AeroBox was a big failure it was a great learning experience. The most valuable thing I learned is that I was not an aerobics instructor.

When MMA first began in the early 90’s I met a strength and conditioning coach who trained some top contenders at that time. Their background was in college wrestling and throwing punches was a totally foreign concept to them.He pointed out, in a not so polite manner, after watching me train some people that I didn’t know s**t about strength and conditioning. So we made an agreement. I would help him train his athletes in boxing and he taught me about strength and conditioning for athletes which was vastly different from what I had learned about weightlifting. Strength and conditioning focused on becoming stronger and faster, not just becoming bigger. Once again I learned a new method and training system.

One door closed and another door opened.

"Enough with these ridiculous polo shirts! If we are fitness trainers why do we have to dress like waiters at Applebee's?"
“Enough with these ridiculous polo shirts! If we are fitness trainers why do we have to dress like waiters at Applebee’s?”

As I went through the years I still remained primarily the cliche 3 sets of 8-10, 30 minutes of cardio and clipboard carrying trainer. Not to mention that in the 90’s all the gyms wanted you to wear those stupid polo shirts and khaki shorts. It was horrible. I felt ridiculous.

I was no longer inspired as before.  I always attacked it with enthusiasm but my heart wasn’t in it, I was just making a living. It was just a job. I was just a sheep. A follower. Mediocre and common.

I stayed in the fitness business but actually got away from training for a few years. I decided after a brief period to go back to my first love…Boxing.

I began training some amateur and pro boxers. Experienced some great success and found my original passion once again. I started out at the bottom in small smoky halls and ended up in huge arenas in Vegas,Berlin and Budapest. It was rewarding having top 10 ranked professionals and a world champion.

When I decided to take a more limited role in the boxing game I had the idea to turn the skill of boxing into a personal training program. My idea was met with some doubts and criticism but I decided to launch it anyway. I will admit I was skeptical at first, especially with the failure I experienced with AeroBox. What I learned from that experience is that Aerobics instructors trying to water down a sport and set it to 16 count music is a formula for disaster. I wanted this to be REAL Boxing. Hitting the mitts, hitting the bag. Learning to slip punches and counter-punch. I really honestly believed that if people ever experienced that feeling of adrenaline and confidence they would definitely be back for more.

There was some skepticism that people would actually pay to learn how to box if they never had  plans to compete in the sport. Being the rebel that I am, I ignored the critics held my breath and jumped in head first. The results would be my vindication…

http://youtu.be/BquE3YsNTUw

Well I am happy to say that BDJ Boxing For Fitness has been a huge success ever since it began. The results have been amazing. I have seen some major transformations in the people I have trained, anywhere from 10 pounds to 60 pounds!

People started telling their friends and coworkers how sore they were and how much fun they were having working out. The conditioning drills I was using at the end of my sessions were just as popular as the boxing. Members were crowding around the doorway just to watch people workout. Soon after I took the popular conditioning drills and formatted into an hour training session and boom!!!

Annihilation:Total Body Training System was born!

I had many critics who warned me that lowering the cost of personal training and doing 3d-03small group sessions was a horrible idea. As usual I plodded forward and was happy I did. I have worked with tons of awesome people and even trademarked the system, licensed it to other trainers. The beginning of this year I published an e-book.

If only I had some of my old English teacher’s address, I would send them a copy.

A few of them doubted I would ever do anything but hard time in a correctional facility.

 

I didn’t intend for this to be a history lesson so I will just make my point.

Sometimes the key to success is never accepting the status quo.

Realize that when you believe you know everything you stop growing.

If you stop learning and stop growing you die. Just that simple.

Be brave, but not reckless. Never fear failure, but when you do take away some knowledge 792151_10151222747092076_40541657_oand apply it to your future successes.

Failure is not losing, failure is simply quitting.

So be a rebel.

You won’t always win.

You will pay a price.

It won’t be easy but I promise it will be worth it.

When everyone tells you what can’t be done, tell them to stay out of your way while you are doing it.

Thanks for reading,

BDJ

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Cardio Vs. Weights https://bdjfitness.com/cardio-vs-weights/ https://bdjfitness.com/cardio-vs-weights/#respond Mon, 29 Apr 2013 16:59:42 +0000 https://bdjfitness.com/?p=427 Continue reading "Cardio Vs. Weights"

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SONY DSCThe Main Event of the fitness questions! The fight everyone wants to see! The argument about what is more effective for burning fat, cardio or resistance training, has been going on since the fitness industry began.

When I started as a trainer many years ago the stance of most trainers was cut and dried. Cardio burns fat, weights build muscle. No questions asked. It was that simple.

Women went to Jazzercise and Hi-Lo Aerobics or the stairmaster..

Men went straight to the weight room.

It was widely believed that if women lifted weights they risked becoming big and bulky.

Men were warned that if they did hours of cardio they would lose strength and size.

If you ask the average gym-goer they would repeat this same philosophy to you.

Cardio burns calories resulting in weight loss and weight training makes you big.

Seems simple enough doesn’t it?


Falling for this common  misconception for all these years is the reason many people fail to see results and find their progress in the gym hindered. So let’s examine the facts round by round and see the real winner!

Round #1- Total Calories Burned

If we look at total calories burned during a one hour training session of weight training, depending on the intensity, the average person will burn between 200 calories on the low end and 450 calories on the high end.

A one hour session of cardio, again depending on the activity and intensity, usually burns anywhere from 200 calories on the low end and up to 450-500 calories on the high end.

Now I do know that most of us think we are in that high end of the calorie burning scale but the truth is very few people are. If you look at what most people consider cardio exercise is usually just a very long walk. Go into any gym or health club at 5 pm and you will see every treadmill in use…Every elliptical trainer occupied  and the pace…slow.

If you watch most people lifting weights you will notice similar patterns. One set of an exercise, long walk to the water fountain. One more set, send a text message or talk to a friend. You get the idea.

So actually on the average you will usually burn the same amount of calories doing cardio as you would lifting weights.

However, there is a difference in one thing…what happens after the workout.

Cardio does burn calories but only during the activity. Once you stop…the calorie burning stops. Weight training is metabolic. This means that when you break down the muscle tissue during the workout the body has to continue to work to repair the muscles. The result is even after the activity, the body continues to burn calories for up to 24 hours.

This edge puts weights slightly ahead enough to win this round.

Round #2 – Stress Relief

Stress is another major factor that affects your fitness level. Increased stress levels cause stressed-outthe body to release a hormone called cortisol which has been linked to fatigue, increased fat storage in the midsection and increased anxiety.

We all know that there is nothing better for clearing your head after a stressful day than a difficult, fast paced cardio workout. Going for a run or hitting the heavy bag can do wonders for your mental state during stressful times.

Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression and anxiety reduction and chronic fatigue.

Cheaper than a pill without the negative side effects.

Now there is no doubt that lifting weights can make you feel better during stressful times. However studies have not been able to find the same effect on serotonin levels from lifting weights compared to cardio activity. The metabolic nature of weight lifting also increases cortisol levels if your protein intake is not high enough.

Until the studies show us something different, round 2 has to go to cardio!

Round # 3- Injury Prevention

Injuries are a huge enemy of staying in shape. Nothing can derail a consistent fitness plan faster than an injured lower back, injured knee or ankle sprain.

Consistent weight training using multi-joint exercises such as squats, pressing and row movements if done correctly can improve the strength and elasticity of connective tissues and joints. If you add some solid core training you can strengthen the lower back and improve posture.

Cardio training’s repetitive nature puts tons of pressure on the joints, ligaments and connective tissue. When you add the impact of hard surfaces the chances of injury are greatly increased.

This round has to go to weights.

Round #4- Overall health benefits

While most people are motivated to go to the gym so that we can look good in our favorite jeans, wear the cute outfits and not be embarrassed to take of our shirts at the pool we have to consider our overall health.

Cardio has been proven time and time again to prevent heart disease, improve circulation, lower blood pressure, reduce the chance for obesity and prevent the risk of type 2 diabetes. All of these are the major causes of death in the United States. Doing regular cardio exercise 3 to 4 times a week will increase your life expectancy.

Lifting weights 2 to 3 times a week has been proven to reduce fat storage in the abdominal area which reduces the risk for many diseases.

Round 4 has to go to cardio.

Who is the winner?

Well as you see both cardio and weights play important roles in burning fat, reducing stress and improving your overall health. Attempting to find one more beneficial than the other is not possible.

If you want to be a winner the solution is to incorporate both regular cardio activity and weight lifting into your overall fitness plan.

Sounds like too much work and too many hours in the gym?

I know none of us wants to spend countless hours in the gym everyday.

That is why I created all of my popular workouts that are the ultimate combination of resistance training and high intensity cardio training all in less than an hour a day in the gym.

Annihilation Skull LogoAnnihilation:Total Body Training System combines high intensity interval training, bodyweight and resistance exercises, core and ab training and intense running drills to get the most out of every workout.

 

 

If Low Impact Is What You Need Click On The Dog Tags

Lean Body Boot Camp brings the same intensity and results with a reduction in the high

impact exercises for those who experience joint and lower back issues.

These small group training systems are on going at various times 6 days a week.

My newest trainsticker_4.5x4.5ing system Annihilation:Total Body Revolution 14 Day Workout is for those who need that extra push or jump start to burn tons of fat in a short period of time.

I am always coming up with new and different systems to help everyone get the most out of their decision to live a strong and healthy lifestyle. If you have any questions feel free to send them to me anytime!

Thank you for reading as always!

BDJ

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40 Truths That Helped Me Live A Bad Ass 40 Years https://bdjfitness.com/40-truths-that-helped-me-live-a-bad-ass-40-years/ https://bdjfitness.com/40-truths-that-helped-me-live-a-bad-ass-40-years/#comments Fri, 22 Feb 2013 16:50:57 +0000 https://bdjfitness.com/?p=365 Continue reading "40 Truths That Helped Me Live A Bad Ass 40 Years"

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That’s Right!

This Week I turned 40!

I got some great gifts and even more over the hill jokes…

Believe me I am not over the hill…I’m still as Bad Ass as ever!

I got no plans to slow down…Actually I am just getting warmed up.

Well I must say that my first 40 years on this earth has been one up and down crazy bad ass adventure. I have laughed. I have cried. I have punched walls and punched people.

I have traveled the world and lived my dreams. I’ve made great friends and lifelong enemies. It has been anything but boring. Mediocre has never been my style.

I have succeeded in big ways. I have failed miserably. I never give up.

I was once told that I wasn’t smart enough to quit…

I took it as a compliment.

My Baby Picture...
Actually I wasn’t born this way…it took 40 years.

I have learned that life just kind of happens whether you want it to or not.

Most people just kind of exist…

They aren’t happy. They are just making it day-to-day.

They are living everyday wishing for 5 pm and Friday afternoon.

They are just getting by…

I would hate to see you fall into the same trap.

So to celebrate my 40th birthday I am going to share 40 Truths I learned that helped me live a Bad Ass 40 years that I hope you find useful.

1. The world owes you nothing, it was here first.

2. Self pity is the most powerful and addictive narcotic ever made. Don’t become a junkie.

3. If you ever find that you are feeling sorry for yourself watch a Rocky Balboa speech.

4.Read every single day. Read good books like biographies, motivational stories and quotes that are designed to encourage and empower you. Never watch the news or read the paper. They are designed to depress you and enslave you.

5. Never Fear Failure. If you are afraid of losing you will never win.

6. Life will knock you down and then kick you while you are on the ground. The more you cry the harder you get kicked. Don’t cry. Get back up and dare life to knock you down again. Then get up again. Repeat.

7. When you do fall, fall flat on your back. If you can look up you can get up.

8. Most people are just living to die. Be a person who is dying to live.

9. Where you began your life was someone else’s decision. Good or bad. Where you go with your life is your decision. Make good ones.

10. The world will not break your heart. It will crush your heart. Acknowledge, move on.

11. People love to watch a fire burn. Set yourself on fire and inspire all those around you.

12. Who you surround yourself with determines your level of success and your mindset. Iron sharpens Iron.

13. If you surround yourself with morons, so that you can feel like a genius, just remember you aren’t a genius. You are just a better moron.

14. Some people are born with bigger advantages and more talent than you. Stop whining about this and just accept that you will have to work twice as hard and be twice as tough. Hard work will always beat talent.

15. We are meant to be individuals. Followers never win. Be a wolf not a sheep.

16. Stop wasting time trying to fit in or make people like you. That is investing in other people. Invest in yourself. You are worth it.

17. You never have as many friends as you think you do.

18. You never have as many enemies as you think you do.

19. Always be the happiest person in the room. It won’t make you popular, but it will irritate all of the unhappy people and drive them out of your presence.

20. Never be afraid to take action. Remember that when you take action with a big idea that things will go wrong, you will screw up. So what. You can fix them later. Massive success is a byproduct of massive chaos.

21. Never stop learning from people who are more experienced. They can help you avoid some big landmines.

22. Never stop learning from people who are less experienced. They can help you from becoming outdated and old.

23. You are never the exception. You are always the rule. Listen to people who have been through what you are going through. Over the years people do not change, only the technology changes. You are not a special exception.

24. When you tell people your problems always remember that 90% of the world does not care about your problems. The other 10% are happy that you have them.

25. If you think that other people, Republicans or Democrats, Conservative or Liberals,  your ex spouse or the city you live in is your biggest problem, then you are your biggest problem. None of those people care enough about you to make your life hard. If you hate the city you live in, then move.

26. Being bitter is like drinking poison and expecting the rest of the world to die.

27. If a friend, spouse, boyfriend, girlfriend or employee wants to leave you, don’t beg them to stay. Hold the door open for them. Let someone more deserving have the great opportunity.

28. When you walk your own path in life you will do it alone. People will be irritated and offended. Let them be. They are just crabs in the bucket.

29. If you don’t know what crabs in the bucket are read:

https://bdjfitness.com/crabs-in-a-bucket/

30. There are 3 kinds of business. YOUR business which is your thoughts and actions. OTHER PEOPLE’S business, which is their thoughts and actions. LIFE’S business which is weather, traffic and the economy. Only concern yourself with YOUR business. All the other types of business are out of your control.

31.Chase your passions not money. Never spend years sacrificing and studying to be something that does not interest you at all just because it pays well. If you chase your passion you will be great at what you do and the money will find you. If you chase the money you will not own things, they will own you.

32. People could care less how much you know. They are more concerned with knowing how much you care.

33. Shrinking yourself down so that you won’t make those around you feel bad does no one any favors. You were meant to shine. Truly great people make you feel that you too can be great. Only surround yourself with those people.

34. The most important skill in life is making people happier and feeling better about themselves. If you master this skill you are a winner. If you make people sad or reinforce their insecurities you are a loser.

35. People who are born with stripes do not die with spots. When someone tells you who they are, believe them the first time.

36. Once is a mistake, twice is stupid. If you pick a rattlesnake up 5 times it will bite you 5 times. Leave the rattlesnakes alone.

37. Being successful means you have to break away from the pack. It is scary and painful but you can’t take everyone with you. You are only able to push people. If you try to pull people they will only drag you down.

38. There are no secrets or magic formulas. Nothing is natural or easy. You won’t make money sitting on your ass and you won’t get healthy and thin eating fast food and popping pills.The magic formula  is hard work. The secret is getting off your ass.

39. If you are fortunate you may have 3 or 4 friends in your entire life who want you to succeed. The rest are just acquaintances who never want you to have more than them.

40. Never beg the world to let you…Dare the world to try and stop you.

Thank you for reading,

BDJ

p.s. To celebrate my birthday month I am giving $10 off my e-book if you click the link below and buy it before the end of this month.

Intense3

 

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