Posts Tagged ‘seattle’

2011 Renton Fat Loss Contest – What Will You Do In The Next 8 Weeks?

Monday, January 17th, 2011

What If You Could……

And YOU can!

You definitely won’t find me saying gimmicky stuff and b.s. that you can drop a 100 lbs in 8 weeks and that changing your body is real easy and you can do it by eating whatever you want and training 10 minutes a couple of times a week. And if someone does, you need to question their integrity and have them prove it to you……if they prove it to you then give me their number so I can learn from them.

What I believe in is changing your lifestyle so that when you make a body transformation you can maintain and/or continue to improve on the results that you achieved. What good is it to bust your butt training and taking on a crazy diet for 8-12 weeks (or more/less) only to fall of and gain it all bak in even less time? Positive changes are meant to last and when you start on a path that should be kept in mind.

But why do a transformation contest then? (more…)

My 2011 Goals – Training and Professional

Monday, January 3rd, 2011

Looking to reaching new heights in 2011...

In my last post I talked about a “checklist” of how to go about setting goals. This time I will share some of the goals that I have set in the training/athletic category (this will touch on lifestyle as well) and also some of my professional goals.

I’m definitely not the master of goal setting and I have become better at practicing what I preach by writing my goals out and sharing them with as many people as possible so that I am subconsciously held more accountable. I will also print out all my goals and put them in a couple of very visible places so they smack me in the face every time I start slacking off.

I’ll break this post down into two categories, my athletic/training (as well as some lifestyle) goals will come first and then I will touch on some of my professional goals.


For training if I have to some it up in one sentence….I will become this guy…..

My after picture


Switch: How Can Getting Injured Be Good For You?

Monday, November 15th, 2010

How can this be good?

How can this be good?

If you asked me this question a couple of years ago, I would look at you sideways and maybe even attempt to give you the backhand smack.

There is no situation where being injured can be good for you!

Right? Or is there?

Before I move on, I encourage you to read Switch: How To Change Things When Change Is Hard (Chip and Dan Heath) which is a book that got me thinking and looking at things differently. I t allowed me to look at some negative situations from a positive outlook, being able to see what good can come out of it. Powerful stuff!

First off, I suck at being injured! I can be sour a lot of the time and not that nice to be around. I’m a hyper person, so taking away my ability to do what I want when I want to (a.k.a. restrictions) made me anxious and irritable.

I used to be that way anyway. This time around it has been different. (more…)

How To Take A Basketball Player From Intramural To All Star Performance: Part 1

Thursday, September 30th, 2010

This post will be a longer post……if you don’t want to get better and don’t give a s@*t if THIS happens to you…

My name is Freddy and I DIDN'T work on my performance

My name is Freddy and I DIDN'T work on my performance

Then DON’T read this!

How many basketball players out there are frustrated with their level of performance?

How many are sitting on the bench a lot more than they would like to?

Maybe it’s the fact that you’re getting blown by, dunked on and dominated on defense?

I’ve felt every one of the above!

I even gave myself the whole “must be the genetics” talk. But it was just a cop out!

A large part of my life was (and still is) dedicated to basketball. I played from as young as I can remember and started going to basketball schools as well as joining a junior team by  the time I was 11. From there I played through high school at the highest levels, got a college scholarship and started 4 years, the later on played professional ball in Europe, not to mention countless street ball tournaments and just cutting short of winning the Nike Battlegrounds Slovenia. I also played in the NBA Summer Pro League 5 years ago before completely dedicating myself to strength and conditioning. (more…)

Creating A Complete Training Session in 30 Minutes

Thursday, September 9th, 2010

Some people really are that busy...

Some people really are that busy...

I used to think training sessions last as long as it takes to get them done.

I thought my program design was effective and efficient and would cover all the bases in a short amount of time. Whatever short meant to me that is.

Then came along a number of busy professionals who wanted to get in 30 minute training sessions (I never thought anyone could be that busy, I realize now even with my own crazy schedule sometime it is possible), no more, period!  They also wanted to have the best of everything: mobility, tissue quality, explosiveness, strength, muscle building, conditioning, fat loss, a new wife/husband, etc.

It’s almost easier to hook them up with a new wife/husband than get all that achieved in 30 minutes!

This is gonna take some Harry Potter type stuff, so I’m throwing all the ingredients in the cauldron and cooking them up:

- 3 ounces of Tissue Quality

- 1 lb of Mobility

- 2 tbs of ExplosivenessSAQ (Speed, Agility, Quickness)

- 1 lb of Strength

- 5 lbs of Metabolic Conditioning

- a pinch of Mental Toughness

Stir thoroughly for 5 minutes with the temperature set at “hot as hell”….. sprinkle some added Hocevar Performance magic and…VOILA! (more…)

Excuses – Just Say No!

Wednesday, August 25th, 2010

You ever ask yourself “why do I complain so much?”

You should!

I have, and it reminds me to re-program my brain and stop making excuses. Every one does it, it’s just that some people do it more than others AND some actually take action in spite of having the “excuse”. The one’s that do are the people that are successful, whether in training, life, business, relationships…. or dodge ball (if that’s your fancy).

Whenever you feel sorry for yourself, find inspiration in others that could have many more excuses than you but decide they will not be defined by them.

I started thinking about this as I was sent a link to an article about this years CAF Inaugural Paratriathlete Camp, which invited and sponsored one of our Renton Results boot camp members Tony Smith.

Tony is the tallest of the crew, as are his achievements!

Tony is the tallest of the crew, as are his achievements!

Tony lost a leg in a car accident but you can’t notice because he kicks so much ass! (more…)

What I Think About Fitness Boot Camps – Part 2

Thursday, August 12th, 2010

There was so much to say about fitness boot camps I had to put it into two parts, who would have thought?

The truth is that boot camps have blown up, which means that whatever we do in our programs, systems and training sessions is going to affect a large number of people!

“With great power comes great responsibility”, can’t remember who said that, I think it may have been Spidey….

With great power comes great responsibility

With great power comes great responsibility

While we’re taking quotes from Mr. Spidey, we can also ask him about his training program and nutrition, dude is lean! (more…)

What I Think About Fitness Boot Camps – Part 1

Sunday, July 25th, 2010

This is not going to be a “OMG, I love boot camps” or “they suck!” answer, but more of my own explanation on when you should take them seriously or not. So read on….

Considering this blog is pretty oriented towards performance training, muscle building, athletes and feeling/looking better……

…why the hell would I talk about boot camps?

Well, let’s see:

1. If you have a body you’re an athlete. And who says we can’t implement athletic exercises in boot camps?

2. Most people will improve performance, build muscle and lose fat in a boot camp setting

3. If you are compliant with a good boot camp system then you’re going to look better naked

4. The improved mobility, flexibility and strength will help you feel better and get rid of pain

5. Hocevar Perfomance runs the Renton Results Boot Camp so I’m talking about it mofo’s (you must be thinking I’m biased right away)!

Just like anything else, the question whether boot camps are a good choice comes down to the quality of the training system, nutrition and the people running it. My list from 1-4 above only holds true when all things are in place. (more…)

More Strength, Power And Endurance In Less Time – Contrast!

Wednesday, July 21st, 2010

We all like strength, power and endurance. If you don’t, you should mofo!

Most of you also like to get as much done in a short amount of time. At least I would hope so!

So if I said you can tweak your training just a little bit and get more strength, power and/or endurance in shorter training session, you’d listen.

Let me introduce contrast training.

The short and simple explanation of contrast training is…. Choose an exercise  (usually a compound exercise) that you will load heavy in the 3-8 rep range (for strength and power endurance we may go even higher) and follow it up with a an exercise that has the same movement pattern and similar rep ranges.

A very simple example would be a box squat followed by a box jump or a squat jump.


I swear this is the only picture of a box squat I could find…

Not a regular box jump per se, but you get the point (more…)

The Power Of Deadlines

Thursday, June 24th, 2010

Maybe I should just call this post: “When you have no other choice but to get shit done!” But that would have meant I have to curse in the headline……so I just left it for the first sentence and feel like I’m a better human being for doing it.

Even though I know how important deadlines are and how effective they can be when we use them, I don’t do it enough and it becomes easy to procrastinate if they are not strictly set. (more…)