Saturday, February 28, 2009

Riverside, CA...

If your in or near the Inland Empire, you have to get to Strong 101!
We have the best gym in the I.E. hands down. Our training programs and circuits are featured in Muscle & Fitness Magazine(Feb. 09) and all over YouTube.

We train Police Officers, Firefighters, Military personnel, Athletes (Football, Baseball, Wrestling, etc.) and everyone in between...! Check out our webpage at and our YouTube site

Here is a little sample of what happens at our place...


Thursday, February 26, 2009

Try this one...

Here is yesterday's work-out for you...
Wednesday's and Friday's are usually a circuit or full body training day. Here is what we call "200 Bells", you can adjust the weights according to your strength and always try to go with a moderate to heavy weight in order to push your training to the next level.

"200 Bells"
20 Double KB Swings
1 min Jump Rope
20 Single (Left)KB Swings
.2 mile Run
20 Single (Right)KB Swings
1 min Jump Rope
20 Double KB Cleans
.2 mile Run
20 Single (Left)KB Clean & Press
1 min Jump Rope
20 Single (Right)KB Clean & Press
.2 mile Run
20 Single (Left) KB High Pull
1 min Jump Rope
20 Single (Right)KB High Pull
.2 mile Run
20 Single (Left)KB Snatch
1 min Jump Rope
20 Single (Right)KB Snatch
.2 mile Run

as you can see, there is a total of 200 KB movements, 5 min. of Jumping Rope and 1 mile of running... Try this work-out and let me know what weight(s) and total time it took to complete this one.
Here's the video for this work-out...


Wednesday, February 25, 2009

The "C" word...

We last blogged about the truth about whole eggs vs. egg whites...
So now on to the topic that coincides with eggs, "cholesterol"!
I know it's hard enough to spell without trying to determine what it actually does to you. So here is the second part of the story from Mike Geary C.N.S.

Enjoy and also post your comments or questions.

The Hidden Truth About "Reducing Your Cholesterol"

You may be surprised at the REAL causes of heart disease -- and it's NOT saturated fat or cholesterol

We all know that heart disease is one of the leading killers of people around the world, particularly highest in countries such as the US and Australia.

However, did you know that there are several medical studies worldwide that clearly show that higher cholesterol levels in the body actually increases longevity instead of decreasing it? Yes, you heard that right! People with high cholesterol have been statistically shown to live longer and healthier than people with low cholesterol in several studies. There are multiple references for this phenomenon in Shane Ellison's controversial book, The Hidden Truth about Cholesterol Lowering Drugs, Dr. Uffe Ravnskov's (MD, PhD) book entitled The Cholesterol Myths, as well as Sally Fallon and Mary Enig's book, Nourishing Traditions.

So why in the world are the pharmaceutical and medical industry pushing for practically everyone on the planet to "lower their cholesterol"? Well, the first, and more innocent answer, is flawed medical studies from decades ago that have been accepted as fact and never fully analyzed for their validity. Another answer is that this practice of recommending that half of the damn planet takes a cholesterol lowering medication (currently, statins), regardless of whether they truly have any real risk for heart disease, creates insane multi-squillion dollar profits for the drug companies!

As a perfectly absurd example of how doctors have been wrongly influenced by the drug companies... a couple years ago, I was a perfectly healthy 28 yr old, in great shape, exercising daily, eating a balanced healthy diet full of antioxidants and quality nutrition, no smoking, and with no real risk factors for heart disease, and just because my cholesterol level has been consistently measured over 200 for my entire life, my doctor recommended I consider using a cholesterol lowering statin drug.

Consider how outlandish this scenario is! The drug companies have hypnotized doctors into prescribing unnecessary prescription drugs to healthy young people with perfectly normal cholesterol levels that just happen to be over this arbitrary number of 200 that they've come up with. Luckily, I refused to be a guinea pig and fork over my hard earned duckets for potentially dangerous drugs, and decided to start researching this whole cholesterol and heart disease connection myself. Consider also that my father, who is now 60 years old, has had cholesterol levels slightly over 200 his entire life also (just like me), yet he is perfectly healthy at his ripe age of 60.

High Cholesterol is NOT the Villain!

As time goes on and scientists continue to learn more about heart disease, it has become quite clear over the recent years that inflammation within the body (NOT cholesterol levels) is what causes plaque build up in the arteries and eventual heart disease. Inflammation can be caused by many personal factors such as stress, smoking, viruses, consumption of refined and/or hydrogenated fats (man-made trans fats), an imbalance of omega-6 polyunsaturated fats to omega-3 polyunsaturated fats in the diet, excess refined sugars in the diet, etc.

Here's a quick and dirty of how it works in general. Cholesterol is a healing substance within the body (among many other important functions), and responds to arterial inflammation by getting deposited in combination with other substances, forming "plaque" as a healing agent on the artery lining.

Levels of inflammation in your body can be measured with what's called a CRP test (c-reactive protein). The accuracy of this test still has room for improvement, as it can vary depending on the time of day and other factors, but it is a much better indication of heart disease risk than a cholesterol test (which is practically useless for determining heart disease risk).

Another more important test than cholesterol levels for heart disease risk is a test for serum homocysteine levels. The next time your doctor wants you to get blood cholesterol tests, request CRP and homocysteine tests instead. He/she should be well aware of the validity of these tests if they are up to date.

Basically, if you have significant internal inflammation, this plaque will be deposited as a healing agent regardless of whether you have high or low cholesterol. On the other hand, if you don't have inflammation, high cholesterol levels just keep circulating without getting deposited on the artery linings. Therefore, it is more important to control inflammation rather than trying to lower your cholesterol.

Lowering your cholesterol doesn't attack the root of the problem (what is actually causing the inflammation in you). Lowering your cholesterol does nothing except to make the drug companies rich, and possibly leave you with a whole assortment of possible negative side-effects.

The good news is that preventing heart disease is about living a healthy lifestyle, not about throwing down a drug pill everyday. Controlling your inflammation to prevent heart disease is as easy as reducing the stress in your life (try deep breathing exercises, Qigong, yoga, etc.), maintaining a healthy weight, eating a high-antioxidant, highly nutritious unprocessed diet (as recommended in my Truth about Six Pack Abs program), and avoiding smoking and other causes of heavy free radical production in the body.


Monday, February 23, 2009

Client Question?

I was talking with one of my clients today (58 year old male), and we started talking about his diet. I asked him how much he was eating and he replied with his amount of protein intake and such. It was fine until he mentioned his normal breakfast of egg whites! Arrggghhhhh! So on came the discussion of the whole egg vs. the egg white...

I am posting an article by Mike Geary who is a Certified Nutrition Specialist. I have been reading his articles for over a year and I can honestly say I trust every word he prints. Please read with an open mind, because tomorrow we will go over the "C" word...

"Whole Eggs, including the yolk (not just egg whites) - Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the chickens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long)".


Thursday, February 19, 2009

Beautiful Day...

Today one of my Trainers and our intern had a field trip to one of the nation's top colleges... USC!

We where very blessed to be accepted to take a tour of their facility and observe some training sessions with some off-season Football players.

What an amazing program run by Coach Carlisle and Staff. They where very generous and kind to us, and had an open door policy with their training methods and Q&A. We will definitely be headed back there in the near future!

As Coach Carlisle puts it best, FIGHT ON!!!

Get Strong!!!

Wednesday, February 18, 2009

Gaining Muscle...?

I've recently heard from a lot of guys that weight train regularly..."How come I can't gain any weight?" I think the question should be, "What are you eating, how much and how hard are you training?"

I know I may get a lot of negative feedback, but... what you eat and how much is a very important role in many so called 'Hard Gainers' woes. You see, your diet is the most important key in YOU gaining the right kind of weight (muscle). Because anyone can gain weight, but if muscle is what you want... then you must prep your body for the lean muscle gains.

Take me for instance, I graduated high school at 5'11" @ 160 lbs. I know, I was a beast! Hahaha... Well not exactly, I ran Track and Wrestled a little but I had a hard time keeping weight on because of my cardio and diet. I've since changed my ways, and I'm 6'1" @ 215 lbs. You see I too was a 'Hard Gainer' until I figured out what I was lacking.

Now, I own my own gym and I train athletes and the general public on how to pack on the muscle and change their physiques... If you want to know more, you can either attend our Seminar this weekend or visit us in Riverside, CA @ Strong 101 Gym.

Here are the links,

Saturday, February 14, 2009

Training Day...

Usually I take weekend's off to rest and heal up any nagging injuries, but some day's you just feel like doing a little extra.

So today I'm going to do grip work. I'm going to start out with a little Rolling Thunder, then progress to plate pinch holds and finally some rice work.

Check out some of the vids below, and even add some comments of what you do for grip training...

Have a great weekend, Get Strong!

Wednesday, February 11, 2009

Walk the Line...

I recently rewatched this movie, and what stood out the most to me is this scene...

I asked myself this question, "What Song would I sing...?"

I know I can be more, do more and have more! So I'm prepared to give my all to win! I started this gym on my last dollar on a quest to change peoples lives and bodies. I don't do this for the glory or anything else, I do it because I want to help others WIN! In their lives, in their health, in their careers...whatever it may be. Get out there and make a difference!!!

What question(s) do you ask yourself? Even more importantly, what do you answer?

Get Strong!!!

Monday, February 9, 2009


I was asked to give some of our training tips out, so here we go with our daily work-out post.

Usually Monday's are Leg work-out days, Tuesday is Chest and Back, Wednesday is Circuit or a type of full body day, Thursday is Kettlebells or Shoulders and Arms, Friday is another Circuit or Odd Object day... Weekends are off to rest.

That was a mouthful of typing... So I'll fill you in on what we did today and I will try and log in every day to keep you updated on our daily work-outs.

Legs: Usual warm-up of Jumping Rope for 4-5 min. Band warm-up of every muscle group, then stretching out (I will post our Lower Body Warm-Up/Stretch video).

Kettlebells in the rack position, then Squats w/ glutes touching a heavy bag laying on the ground, rep doesn't count if you don't touch...then we progress up in weight each set w/ reps ranging from 8-10.

Single Leg RDL on a 6" raised block...w/ a Kettlebell. We always start with the weak side first, so if you're a Right handed person, you will use your Left first on all uni-lateral movements.

We finished with a Farmer Walk, carrying our 225 lb. tire up and back 100'. We have a long driveway in the rear of our Gym, so we use the tires alot outside. It's not heavy but the grip challenge is very taxing for 200'...

So, there you have today's workout, give it a try and let me know what you think.
You can contact me @

Take care, and Get Strong!

Thursday, February 5, 2009


I write this blog, to those that care enough to push others towards greatness...

I don't need to mention names or call out people, I believe they know who they are and what they mean to me. I feel I am surrounded by Love and I hope that they know I appreciate the support and help I receive daily! I know I am not alone...

Check out this video from one of my mentors... he has some powerful statements in this one! Please post a comment and let me know what you think?

Underground Strength Show # 102: Winning vs. Losing, What's the Price? from zach even - esh on Vimeo.

Get Strong!