Night Time Eating

     Many people are afraid to eat at night because they have been told that the food will be stored as fat.  This is false!  The over consumption of carbohydrates and other foods during the day is what is stored as fat.  With this in mind, make sure that you are eating equal to or 500 calories under your total calorie limit for the day.  These calories should be eaten at regular intervals during the day.( ie.  3 meals a day or 5 to 6 meals a day.)

     Remember the 5 p's. Prior planning prevents poor performance.  You will see great success if you plan out your exercise and eating for the day and even the week. 

Work Out of the Day:

3 Rds for Time:

400 meter run

21 Kettle Bell Swings ( 55 lbs)

12 Pull Ups

Belts, Belts, Belts

We have all seen it in the gym, the group of people that are still using belts to support their back when they lift.  Does this really help support the lumbar area when lifting?  I am afraid not.  Research has shown that there is no benefit to wearing a belt (lumbar support) while lifting weights. In fact the belt will give you a false sense of security when lifting heavy weights.  This in itself will lead to injury because you are lifting heavy weight which the body can not handle.

Take the belt off and lower the weight. Remember it is about form, not how much you can lift.  You will see better gains when you lift with correct form.  If you want to strengthen your back to lift heavier weights work your core. (Plank, Side Plank, Horse Raise, Supermans)  Please put the belts away and save them for holding up your jeans.

Enough is Enough

With what is going on with baseball (not to mention all of the other sports) and the abuse of steroids, when is enough, enough. When are these role models going to live up to their billing? Who is going to step up to the plate and start to act like a responsible adult? When are the commissioners of the professional sports going to take control and stop steroids, drugs, and criminal acts?


Yes, not all of the professional population is using enhancement drugs, using drugs or doing criminal acts. But, why are they not saying something and trying to change what is going on. They should not be turning a deaf ear to what is going on.


These athletes have to understand that the youth of America follow their every move and look up to them. Research has shown that the increase of enhancement drugs is on the rise among young athletes. I believe that this is the case because many of the professional athletes use enhancement drugs and it is accepted and not looked down upon.


As sports enthusiasts we need to do something about this, but what can we do? Maybe we can stop feeding their addiction by not paying the money to go see them play. Stop watching them on TV. Show them that we are not going to accept these irresponsible acts. Maybe the league needs to make tougher guidelines with regards to the use of enhancement drugs, drugs, and criminal acts. All I know, I think that I am not alone, is that something has to be done.

Renegade Certification Weekend

To John, Grant & Renegade Crew,



Yet another jam packed certification weekend. John and Grant you always step up to the plate and hit it out of the park, without the use steriods. Thanks for making all of us the best we can be as trainers and individuals in life. (John - I am trying to type relaxed.)



To all of the those thinking about becoming part of the Renegade Training Team, if you do not join it will be the mistake of your life. But, if you are not ready to make the commitment then do not bother.

What is Fitness?

What does Fitness mean? Who is considered fit? Is it the runner, lifter, swimmer, skier, or bodybuilder? I had someone the other day come up to me and ask if I could help them out with their workout. I said of course and I proceeded to talk about his goals. One of his goals was to become fitter. After establishing his goals I proceed to do an evaluation. From this evaluation one glaring weakness popped out, his lack of Range of Motion and Flexibility. We then moved onto the lifting part of the workout but every lift that I tried to do with him he could not do correctly because of his, should I say, none existent Range of Motion and Flexibility.


I talked to him about the importance of having a well balanced training program and explained to him the Renegade Wheel of Conditioning. Working out is just not about lifting weights and cardio. As a professional I recommended him to stop lifting for a month and work on his range of motion and flexibility. Of course he did not like my answer and was quit mad.

To me and the Renegade principal, a person who is fit is someone who is balanced in all areas. These areas include Range of Motion (Static), Range of Motion (Dynamic), Agility, Linear Speed, Strength, and Work Threshold. (John Davies, Renegade Training) If any of these areas are deficient problems will arise.