Fat loss and fitness secrets: Manifest the coach in all of us

To accomplish anything worth accomplishing, you have got to have the right attitude

Back in college, I recall doing an internship at the Environmental Protection Agency’s Seattle headquarters and my mentor would often mention her coach. This coach, of course we’re not talking about luxury brands here (but that’s alright too), was delivering professional services to help with motivation and overall career success.


The many different faces of coaching

When I used to think about coaches, I would think about the middle age guy who had a son on the baseball team and was the person who took us through drills and practice. Now I realize that coaching is so much more than that. We have the opportunity to coach other people in all aspects of life.

You're about to get coached

You’re about to get coached

The practice of self-coaching and taking action today

Unhappiness and disappointment seems to have a way of creeping into our bodies… if we let it. At some point, maybe you realize that thinking about your problems isn’t worth the time when you could be doing something. You could be steaming some broccoli and even that is small step towards wellness.

Coach others by unlocking the power and confidence that resides within us all

It’s not about telling you what to do…  it is about bringing new perspective and making people excited about their potential. I realized that when you are coaching yourself, then you will be able to coach others. You will be able to coach upwards, to your clients, to your peers, and to your subordinates by listening and reflecting a side of this person that they have yet to realize.



What a gift it is to somebody when they feel that motivation deep inside, that they have the opportunity to make action, and that their new perspectives are the catalyst for success in any particular realm.

Your presence can be a gift to others

I acknowledge my own challenges. If I want to be accepted by others, then I should practice unconditional acceptance of others. To coach others, coach myself. To love others, to love myself. And so on…

The best coaches know themselves well. Their self-awareness is practiced, their philosophies tested, and they put in the work.

All great coaches started somewhere. If you want other people to be able to feel like they can be their best selves, then take a moment each day to coach yourself to be your best self.


Power of the Mind

Core values for Fitness, Health, and Training

In the absence or presence of any experience, your core values will always be there.

I believe it is the core value of a person who is able to push forward under pain and stress.

It is the core value of a person to realize the truth of failure and then ascend to even greater heights.

It is the core value of a person to commit to their goals and hold themselves accountable.

For strength trainers, the core value manifests physically

You feel more powerful as the body realizes greater potential. The changes can be found in the tendons, ligaments, muscular elements, mineralization of bone, endocrine efficiency improvements, and energy systems adaptation. There is little vanity in seeking to become a better version of yourself.

Workouts can be fun!!

“ya I’m feeling good ’bout myself”

Lessons learned from intense training should carryover to mental toughness

We push ourselves in the gym not because we are afraid of the outcome, but because we embrace it. Either move forward or start dying because I don’t want to live a life without meaning. Intensity later balanced by harmony and back to intensity.

Raw strength has been valuable in nearly all cultures throughout time. As you become capable of performing heavy work through multiple planes of motion, you gain strength both inner and outer.

The struggles of life are best faced with strong core values, because no matter the outcome you strive to rise above it.


Power of the Mind

Lifting weights for aesthetics and strength

Strength, aesthetics, and overall improvement of quality of life.

That’s what a lot of gym goers are seeking.

The benefits of strength has been explored many times, but I’ll just say that it feels good to stronger.

He looks alright

He looks alright

We are going to talk about aesthetics. This is a complicated subject because everyone has these perceptions:

  • What do I think about my body?
  • What do I think that other people think about my body?
  • What do people actually think about my body?

What are the characteristics of an aesthetic physique?

It’s well known that men would prefer to have greater mass overall, whereas women say they would rather be attracted to a man with a slimmer more athletic physique. My overarching theme here is that first and foremost you should lift weights for whatever reasons you want to, and pursue goals relentlessly.

This, however, is a topic about aesthetics, so if you are interested read on.

Aesthetic physiques typically:

  • Fit, athletic, good muscle tone
  • Balanced, symmetrical
  • Move with ease, flexible yet strong, poise of a Greek God.
  • Healthy skin tone (from fruits/vegetables and sun exposure)
  • Look as if they are able to perform functionally (mass monsters need not apply)

So it seems like aesthetics are the underlying factors of physical attractiveness. It’s about looks, yet it’s about what it looks like that aesthetic person is capable of. It’s about what it looks like that person has in terms of personality traits and confidence.

If you had the body of a Greek God, wouldn’t you find confidence in those accomplishments.

How to Train for Aesthetics

Now I could tell you to squat, deadlift, and bench press and then see what happens. Some people will turn out great, while others will have obvious weak points that detract from their physique. In other words, everyone is built differently and requires unique modifications to their training based on limb length, torso size, prior injuries, etc.

And yet, I will still tell you to Deadlift, Squat, and Bench Press because this will help to build AND measure your overall strength. Some people hardly deadlift, except to see where their strength levels are at.

The major lifts are the foundation, then from there on all you have to do is hit the muscles from different angles and rep ranges. WITH INTENSITY.

Beast mode should definitely be activated during those crucial moments.

Natural vs unnatural

For people who choose to not use steroids/AAS, the gains will come differently and the training will be different as well. Just don’t expect to look big and shredded like the people in the magazines unless you’re willing to use the same chemicals they do.

A very famous strongman from the old days

Overall, I’d say that general population appreciates a natural physique in terms of aesthetics. There is more value to the strength because it is unassisted.

Eat clean, train hard, and sleep well.

Then do it consistently.

Physical Fitness by Dre

How Skinny is Skinny Enough?

The balance between self-perception and reality.

I looked at the mirror today as I flexed, and I saw six individual-looking abdominal muscles. Of course, the Rectus Abdominus is a single muscle, but the six-pack appearance is widely desired.

My midsection is lean and muscular, but is it lean and muscular enough?

Acceptance of yourself now, while still seeking improvement.

My body is in the best shape that it has ever been, yet I still have goals of perfection.

I will never be self-deprecating in front of others when it comes to my body, because I have reached substantial physical achievement. Aside from my lean appearance, I have the actual functional strength to back it up. That’s f*cking awesome!

But I still want more…and that’s totally okay!

I just need to keep in mind that I accept myself as I am, no matter what. In fact, I’m proud of myself, no matter what.

And thats why it’s easy for me to stay lean and muscular in the first place.

You’ll never get confidence from your body alone. Self-esteem is such an internal concept that no matter how many times the opposite sex checks you out, you will only feel good about yourself if you care about yourself.

And if you care about yourself, then it’s easy to get in shape and stay healthy.

So spend some time appreciating your strengths today. Focus on your abilities, because I know you are unique and special in that way. Then add some extra abdominal exercises and eat an extra healthy meal. Slowly, you’ll build up to the ideal balance between reality and body image.

Once you get there, well…that’s the sweet spot.

And everyone else wishes they were there too.

Power of the Mind Weightloss Now

The Costly Pursuit of Muscle

What is it that drives so many into the pursuit of physique ideals?

You’ve been there — walking on the street as someone catches your eye. Maybe it’s their style, but you notice something so dynamic about the way that physique glides through the air. Your body rewards you with a certain feeling inside, and you consider whether or not you stack up to that person.

No matter what, some people of particular sizes and shapes will consistently attract more attention and status.

The ideal male body image: Symmetrical and athletic, with legs sculpted by Michelangelo.

A piece of art

A piece of art

Let’s face it, Most guys would prefer to have a toned physique — not too much muscle — just with the right proportions. So WHY aren’t most guys Fit like David?

Increased muscle is an evolutionary signal for good genetics, resourcefulness, and high Testosterone levels.

For men, the really attractive traits are the most costly to develop. But the attainment of muscle is much different than Gucci clothes and a legit Rolex.

Muscle is costly from a resource, genetic and metabolic perspective:

  • The ultimate limit of muscle is largely determined by good Genetics.
  • Heavy body weight, comprised mostly of lean muscle, requires significantly greater calories and nutrients Every Single Day.
  • Spending time in the gym relates to opportunity costs.

Yet, every day I see a new kid in the weight room. He’s well intentioned, but for the most part clueless about how much effort it takes to gain 20 pounds of muscle.

Does the media create unrealistic expectations of men?

Probably. But lets get one thing clear: Muscle is possible for nearly every healthy guy — the ONLY people who fail to gain muscle are those who stop trying.

Muscle is costly, and therefore it is valuable. Increased status and attractiveness also benefit muscular guys through career, personal life, and overall wellbeing. Becoming fit is an investment that increases your ultimate winnings.

Why people seek muscle:

  • Improved athletic performance for sport
  • Some professions require a larger build
  • Confidence booster
  • Feeling comfortable in own body
  • Status boost in interpersonal communication
  • Because it’s manly

Type of people that actually reach their ideal physique:

  1. Are you able to push past your comfort zone to find more efficient ways to reach goals?
  2. Do you take an interest in researching healthy nutrition & lifestyle habits?
  3. Have you dropped expectations of transforming your body overnight?
  4. Eating healthy 90% of the time — is this possible for you?
  5. Will you continue reading this Blog?

If you answered yes to all of the above questions, you are well on your way to developing a respectable physique.

Blog & Personality

Is the WORLD Happy With Your Body? (depends who’s asking…)

I think as the story goes, girls want to grow up and marry a charming prince, but boys just want to become a hero.

Little Sally, at four years old enjoys role playing with barbies — it’s the complexity of human social relationships that fascinates her budding mind. She tries to make the barbie look pretty, because she already knows that looks attract.

Owner is only four years old, and already preparing for matrimony.

Owner is only four years old, and already preparing for matrimony.

Next door to her, Jimmy…a five year old boy with propensity to ram toy fire trucks into LEGO’s — demonstrates influence over his environment.

These two young ones will grow into personalities with unique desires and expectations. Despite different strengths and weaknesses, eventually they will all reveal vulnerabilities about their body image.

Why do we have so many preconceptions about how others perceive our physiques?

Truth is that…some people have extra chins, others have veins, cellulite, a little hair — you name it. Some people are just incredibly insecure about their CALVES even…!

Factors influencing beliefs about your body:

  • What you think OTHER PEOPLE feel about your body.
  • What other people ACTUALLY FEEL about your body.
  • Shouldn’t it only matter how YOU FEEL about your body?

I realize that a lot of us aren’t perfect in every way. Welcome to life.

But there’s NO point feeling bad about it!

Especially when a sliver of happiness is an inch away.

Seek life at the head, and take a step forward.

Actually, take lots of steps! (See Getting FIT with Walking) 🙂

My point is that you can implement one healthy habit at a time, and you’ll start feeling better already as you come closer to your body’s full potential.

With results, comes satisfaction.

I think all efforts are boosted by some self-understanding. Pause for a moment, and then ask yourself…what do you really value and what are you going to do to achieve those values?

As a young male, I am consistently exposed to images of masculine avatars. During my adolescence, it was Arnold, Stalone, Baywatch. Now it’s sports stars, pop culture icons, and anything that sells.

But then I realized that we’re not all that different at all. Even though toned beach bodies will remain in syndication for years, you can be sure that each actor has had some certain body insecurity.

It makes NO sense for a top level beach body actor to worry about their body. Just as it makes no sense to WORRY about yourself either. It’s quite human to have vulnerabilities, so why not instead emphasize that which you’re most proud of.

Hasselhoff to crew: Focus on my manly chest, but please dont show my puny calves.

Hasselhoff to crew: "Focus on my manly chest, but please don't show my puny calves."

The TRUTH is that we learn more from success than we do failure. The more success you have, the easier it will be to maintain a healthy weight.

Get off your butt.

Focus on the goal.

And, take it one step at a time.

Physical fitness supports all aspects of social and personal life. Whether you want to be a sports hero, or meet your prince charming, I’m with you for the journey.

But right now, I must visit my local gym, Bally’s Total Fitness, to train my body closer to its full potential.

Until the next time, my friend…

CNN — why we eat too much, and how to get control

Power of the Mind