Burn with Kearns Level 2 Promo

V Drill

2012 Crossing Over, A New Beginning OFFICIAL FILM [Brave Archer Films®]

Yaya hitting the pads

Testing out the new belly pad

TotW: Knee Drill

TotW: Takedown into a Submission

BurnwithKearnslevel2Promo

BurnwithKearnslevel2Promo

TotW: Heavy Ball Wall Walk

Reactive Drill 2

Reactive Drills

Cross, Elbow, Elbow, Cross Drill

Heel Kick, Up Kick, Simple Sweep Drill

TotW: Kettlebell Shoots to Clean to Press

TotW: More Partner Punching Drills

TotW: A-frame Get-ups w/ Body Blade

TotW: 1000 Strikes

TotW: Bosu Drills

TotW: Bosu Core Killer

TotW: Crazy Pulls

Sat Epic Fail (great job Dan.....welcome back)

TotW: Partner Bodyweight Exercises

TotW: Sandbag

Eating Intuitively

This is from an article, by Signe Darpinian, in Law of Attraction magazine.

"Bottom line: Dieting is coming from a place of "lack." We can't resume our bodies preferred weight by arguing with the reality of where we are currently. To return to our natural shape, we have to let go of negative thoughts about food and our bodies and replace them with better-feeling thoughts---thoughts that are in harmony with our higher selves."

"In other words, we need to return to eating intuitively. When we eat from our natural state---i.e., a state in which we're willing and able to listen to our body's innate intelligence---then we return to our natural shape.

Eating Intuitively
1. Eat when you feel actual hunger.
2. Develop an equal relationship with all foods.
3. Use the three T's
    -taste
    -texture
    -temperature
4. Trust your body's wisdom
5. Stop at "just enough"

TotW: Rowing Machine

Ben and Daddy Working the Bags

Ben and Daddy Working the Thai Bag

TotW: Elbows (sorry about the lighting, still great instruction)

Ben and Daddy playing around

Ben working the pads

The Start of the Edgewood 5K

TotW: Heavy Bag Sprints, Slam, and Pound

Final Friday @ You Do Yoga 6/29/12 #2

Final Friday @ You Do Yoga 6/29/12

TotW: Any Where Anchor

TotW: Any Where Anchor

Quick 2 miles on 6/17

TotW: Look Ma No Eyes

Road ID

Hey Everyone,

I just ordered one of the best products ever. It's called a Road ID - perhaps you've heard of it. If you haven't, go to their website and check it out. Road ID is a great product that could save your life someday.

When I ordered, they gave me a coupon that I could pass along to my friends. Here's the coupon number:

Coupon Number: ThanksJeff15425905

The coupon is good for $1 off any Road ID order placed by 07/11/2012. To order, simply go to RoadID.com or click the link below:

http://www.RoadID.com/?CID=ThanksJeff15425905

If you prefer, you can call them at 800-345-6336.

You can thank me later,

Jeff Ignatowski

Oh by the way, their website is awesome, the customer service is outstanding, and the owners are very smart and good looking.

TotW: Bodylastic Ankle Strap Versatility

Hannah Working the Pads

TotW: More Pad Work

TotW: Pushup Variations

TotW: Inverted Bosu ISO Knees

TotW: Resisted Elbows from the Guard

TotW: Scorpion Flyes (or so named)

my Flying Pig Marathon 2012 - Toyota 10k results

my Flying Pig Marathon 2012 - Toyota 10k results

TotW: Bag Slams with GnP

Another Round of Bag Work

The Power of Gratitude

I just started reading the book by Rhonda Byrne called The Magic. It is an amazing book all about the power of gratitude and how it can really bring you to the next level in your life. One of the suggestions that it has that has been really helpful for me is walking up every morning and listing 10 things that I am grateful for and why. It has really forced me to notice the wealth that I have in my life and appreciate all of the blessings that I have. It continues to refresh and invigorate the start of my day and begins my day on a positive note.

Gratitude can change our whole outlook on life. When we realize that we have been blessed rather than feel a sense of entitlement we find power and energy to continue to find true success. When we feel gratitude for even the difficult times in our life we are no longer drained and depressed about them, but can find power and enrichment because they have grown us into who we are. The key there is that we must be confident in who we have become.

Gratitude also opens doors that would not be otherwise open to us. People are much more willing to share and help other people who are grateful for the opportunities that they can provide. The ability to be grateful can catapult you into the hearts and minds of the people around you, who will in turn be willing to pass you opportunities that become available.

The ability to find gratitude in life can change everything from stress levels and health to relationships and job opportunities. The only thing it costs is for you to be willing to lose your pride and live a happier, healthier, and more fulfilling life.

So, who are you grateful for?

TotW: Soccer Kick to the face (many people have been dying to do this......

Mike warming up with some shadow boxing

Mike getting his hands wrapped for the fight

Media Weigh-ins for Empire Fights in Memphis

TotW: Cage Crush

Video of a recent cooking demo

Watch "Asian Noodle Salad w/ Citrus Vinaigrette" on YouTube

Injuries and Training: Do or Do Not?

The first thing you need to know about training with an injury is, you are the only one who knows your body. Never (and I mean never) let anyone else push you if you are injured. If there is a coach, personal trainer, sensei, or friend that tries to force you to train injured find another person to train with. There are several steps that you need to take if faced with an injury:

1. Assess the severity of the injury. Did you pull something? Break a bone? Is there swelling, bruising, or bleeding?
2. Decide if you need to discontinue the workout or just take a break. If you do continue, back off using the affected area.
3. If the injury is bad enough go to the hospital or schedule a doctor appointment. Never be too proud or act "tough".
4. If the injury does not seem bad remember RICE (rest, ice, compression, elevation).

If you are able to continue training with the injury make sure that you train smart. Do not over work the affected area. While you are training find ways to train muscle groups that will not stress the injured area. There are many ways to get a great workout without using the injured area. For example, if you have shin splints from running take time to go swimming. You can always find something, get creative.

Finally, if you are recovering from an injury train smart. Take time to rebuild and rehab the injured area. Find someone that is experienced in rehabilitation and take it slow. Make sure you have correct form and don't push your body too hard too fast.

Now take care of yourself and train smart.

A Little Basic Thai Kick Instruction (His first time)

20 Laws of Extraordinary Success - part 4

Law 16
To achieve extraordinary success you must first deal with your fears. Super Achievers understand that failure is one of the most often missed keys to extraordinary success.

-Fear can both be a roadblock to success or the greatest motivator to achieve success. It is all in how we use that fear, to be sure, fear will always be there in one form or another. The main fear that we struggle with is the fear of failure. This its always a possibility in every endeavor in life, so why let it get us down. Instead use your failures as learning experiences to make you better.

Law 17
Studying failure will prevent us from repeating it and become the building blocks for future success.

-If we can put aside our pride and blame, we can get to the root of or failure. This will enable us to make strategies that will help us to steer clear of the same pitfalls that have caused us to fail in the past. Every step that we can take will propel us ever closer to the prize that we so desperately seek.

Law 18
Avoidance of criticism will short-circuit the ability to achieve extraordinary success.

-None of us enjoy criticism. However, criticism is necessary. Whether we believe it or not, we don't know it all and often get it wrong. This is why we need the input of others to help refine us and make us better. Even the most destructive criticism can launch us into new levels of success if we can make it into a positive change.

Law 19
Becoming a positive person will help us achieve more and enjoy the ride.

-If we are negative no amount of money or success will bring us happiness. This is why many successful people commit suicide or turn to drugs and alcohol. If we are not positive people I can guarantee a life if depression, anxiety, and stress.

Law 20
You must have PASSION to achieve extraordinary success

-Passion will carry you longer, deeper, and farther than anything else when it comes to success. This is the one quality that will see you through all the difficulty and self-doubt that you will inevitably face. PASSION, PASSION, PASSION if you don't have it, no goal is worth it.

Use these 20 laws to drive and propel you into new levels of success and let me know about it..... go and make your dreams possible.

20 Laws of Extraordinary Success - part 3

Law 11
Effective partnering raises the level of success exponentially, accelerates success meteorically, and reduces risk enormously.

-At some point we have to realize that we don't know it all and we are not good at everything. In short, we all need the help and expertise of other people who have been there before, longer, and are more successful. If we can find the way to sick up or pride and partner with other people we can achieve success far greater than we could possibly imagine. You never know what doors may open from just a short conversation with someone. They may know someone or have access to resources that could change everything.

Law 12
Effective communication skills can either accelerate your achievement or stop it

-The ability to share your idea and promote it to other people is absolutely critical in success in any field. You can gain so much support for any project if you can line up the right people and communicate your vision effectively. On the flip side, if you are intrusive our overbearing with people you will find that people will run and hide rather than support your cause, even if it is worthy.

Law 13
It is the speakers responsibility to grab the listeners attention, hold that attention, give clear understanding, and appeal to their emotions.

-If you are to be an effective spokesperson for your success you have to be able to do these things. This may mean that you need to take a public speaking class or read some books dealing with those skills. I have several books on my shelf on those subjects right now. If you can grab your listeners attention and give them your passion there is no limit to your success.

Law 14
Extraordinary success can never be achieved without encountering extraordinary roadblocks, setbacks, and failures. These can only be overcome through creative persistence.

-The bigger the dream the more possibilities you have for major difficulties. However, achieving extraordinary success would not be extraordinary any other way. It is through these trials and struggles that prove our worth and drive us to overwhelming success. When we come out on the other side we will find that we have much more than we ever thought we could have.

Law 15
If you can't control your time, you won't achieve extraordinary success.

-Time management is one skill that all truly successful people must master. If we are always late or miss appointments we will never be able to move any further up the ladder of success. We must also find a way to balance our family, personal, and professional time. If any of those areas are out of synch we will never find true joy in what we do.

Stay tuned for the last five laws, next week....

20 Laws of Extraordinary Success - part 2

Law 6
Dreams without clearly defined goals, and goals without clearly defined steps, will rarely be achieved at all.

-Even though we may have big goals and dreams if we do not map out the small steps to get there it will never happen. As I work with youth I have to continually remind them that if they want to be a rapper, they may want to learn how to write poetry and do well in there English classes now because much of rap is lyrical poetry. It is so easy to get off track if we neglect to put one foot in front of the other and keep or eyes forward toward out goal.

Law 7
No one has ever achieved extraordinary success without "Shooting for the Stars".

-We can only expect to achieve things within the limitations that we place on ourselves. If we neglect to think as big as possible we only limit ourselves. I know personally I have some lofty dreams, but it is precisely those dreams that propel me forward to achieve more and love my life.

Law 8
"Lack of know-how" only appears to be an insurmountable obstacle. For Super Achievers, it serves as a springboard to extraordinary achievement.

-I have always found it amazing that many of the truly successful people in the past have had little quantifiable education. They have spent their lives becoming experts in what they know best and where they find that their true passions lie. This is not to say that formal education is unimportant, however I have seen more people better equipped for success because of their struggles than those reading about it from a book. I believe it is because that the perceived "lack of know-how" propels us to be excellent in all that we do.

Law 9
Super Achievers use all the leverage possible to remove the limits of limited resources.

-If we find that we have limited resources we must remember that we have an unlimited supply in the universe. We just need to find the right people to help us. I was just reading a book and in it the author reminded me that finding funding and support for a project is really a matter of numbers because there will always be people just waiting to buy into your vision, you just have to find them.

Law 10
Every extraordinary out impossible dream ever achieved has been achieved through partnering.

-We must remember that we are communal beings. We live in community and always need other people. Not one of us can walk the road alone. We need the feedback, challenges, and support that other people provide if we are to make it in any endeavor in life. The sooner we come to realize this truth the more happy and fulfilled lives we will live.

We are now halfway through the Laws of Extraordinary Success, I hope you are finding some wisdom from these truths. I know they have helped me focus my thoughts and become a more successful person. Look for part 3 coming early next week.

20 Laws of Extraordinary Success - part 1 (adapted from Steve Scott's Mentoring Program)

Anyone that knows me, knows that I love to read. I am especially fond of library book sales. You never know what you will find and if you look hard enough you can find some unbelievable gems. The last book sale I found Steve Scott's Mentoring Program, complete with everything included. I will share, in the next four weeks, his laws of success and give my own interpretation. I hope you will glean some wisdom from these laws as I have.

Law 1
Achievers of ordinary outcomes use conventional approaches. Super Achievers that acquire extraordinary to near impossible outcomes use a different set of Master Strategies.

-The people in life that find tremendous success in all that they do certainly work from a whole different playbook than other people work from. This is why we look at the real movers and innovators of our world and find that they made their way against all odds against them. So if we are to become successful in life we need to follow our own rules and often make them up as we go.

Law 2
Super Achievers learn these Master Strategies from mentors (the fast way) or through the agonizing process of trial and error (the slow way).

-All I can say is find someone who is further along the path and learn from them. It is so important that we have people that can not only support us but also push us along in our path. Mentors can not only teach us many things that we do not currently have the experience for, but they also can save us from the many pitfalls that await us in the shadows.

Law 3
Regardless of our past, anyone can reprogram themselves by learning the right strategies for success and commit to using them.

-There are many of us that have jaded pasts or difficult upbringings. However, it is what we are willing to learn from these things that must motivate and drive us for a better future. We can become experts in any field if we are willing to devote the time and dedication to doing so, with or without a degree. Remember that the majority of Super Achievers cane from difficult backgrounds and often had little to no formal education. Its all about commitment.

Law 4
Extraordinary achievement is impossible to attain without a clear and precise vision and a detailed plan to achieve that vision.

-We must take the time to map out our vision if we ever expect to get anywhere with it. Or it will be forgotten with the many other great ideas and dreams we have never actualized. Take the time, in the end it will all be worth it.

Law 5
Vision infuses life into any project or endeavor, and the lack of vision infuses the dying process.

-When we have true vision we find the passion that drives us to complete the seemingly impossible. Where does your vision take you? It is different for all of us, which makes the diversity in life exciting and keeps our world flowing with new and exciting ideas. However, there will always be those people who are unable to catch the vision that you have and try to destroy all that you are working toward. It is your job to distance yourself from those people and allow them to have little influence in your decision making process. If not, you vision may never see the light of day.

Stay tuned for part 2 next week. Train hard and reach for your dreams.

New Horizons

This weekend I spent time at the Core Change Summit in Cincinnati. This was an initiative to bring people from the Cincinnati communities together to strategize new ways to make our community safer, more productive, have better communication, etc. I was able to work in a group that talked about supporting young people in entrepreneurial paths. We came up with a one stop shop called the Entrepreneurial Institute of Cincinnati. A place where we could give people a full range of services to grow their ideas and business and help them with resources to make their dreams a reality.

I was able to add a element of a dream space that would allow the youth or adults to ignite or re-awaken their dreams and passions to create a business or idea that they can have success and fulfillment in their lives.

Great work and ideas this week. I was also able to attend an acro yoga class with Joe Barnett at You Do Yoga Anderson..... amazing stuff, check it out. One other exciting thing I was able to do is pay my organizer dues for a meetup.com group called Success in Cincinnati. Come check us out and find real success and fulfillment in your life.

10 Great Books that Will Help You Succeed

Those of you that know me well know that I love to read I an constantly reading something. I am always using my time to learn new ideas, strategies, and methods in different areas that make me a better equipped person. It is just amazing that you can go to a library and for free, you can learn about any subject you choose, become an expert in that subject and grow yourself and your business through that. It would be simply astounding to see what we could accomplish if more people would take that to heart and expand themselves. However, by and large, we have a culture of functioning illiterate people, who stop learning and growing as soon as school ends. I encourage you to hunger for knowledge and search for truth this quest will enable you to find true happiness and success in your life.

1. The Success Principles by Jack Canfield
    - This book changed my life. It is a compilation of everything Jack learned in the last 40 years about success and life. Jack Canfield is the co-author of the Chicken Soup for the Soul books. He talks about everything you can think of relating to that field and provided tangible strategies to acquire that success in your life.

2. The Secret by
    - This book is all about the law of attraction. It discusses, in detail, how to really get what you want out of life. Many successful people share their stories and tell you how this idea works. It is amazing how you will see this law work in your life after reading this book.

3. The Power by
    - The sequel to The Secret. It expand on the law of attraction and shows you even more ways to see this truth in your life. It also gives you more strategies to multiply this power in your life so that it is more effective.

4. The Power of Focus by Jack Canfield
    - This book is also coauthored by Mark Victor Hansen and Les Hewitt. It gives ten principles and worksheets on how to make your focus laser like, so that you can find true success for you. This book will equip you with the tools to really find your purpose and guide you towards your goals.

5. The Seed by Jon Gordon
    - This is a fictional account of a man, his dog, and finding his purpose in work and life. He gets some time off work and searches the country to find the real meaning in his life. This book is a great metaphor for living with passion in or lives.

6. Surviving Your Serengeti by Stefan Swanepole
    - Another fictional account about a group if people who go on safari in Africa to find that the animals have great application on how to deal with just about every business situation. It its also a great metaphor for how we should do business.

7. The Aladdin Factor by Jack Canfield
    - This book follows the story of Aladdin and the Genie and shows us how it can apply to or lives. This story is also based in the law of attraction and goes into deep detail on every area of life.

8. Awakening the Entrepreneur Within by Michael E. Gerber
    - A book all about what it really means to be an entrepreneur. This asks the tough questions about whether you are really an entrepreneur or just a person with a hobby. It also gives you strategies on how to expand your passion and build your vision.

9. You've Got to Read This Book by Jack Canfield
    - This is a compilation of 55 successful people from every walk of life answering one question: what one book changed your life? It is amazing to hear their stories and circumstances about these books that shaped the phenomenal work that they have accomplished. I have a list of all three people and the books that affected them if you would like it.

10. Energy Addict by Jon Gordon
      - This book gives you 100 strategies for finding and creating more energy in your life. It also discusses how this energy is beneficial in all areas of life. If you feel sluggish this book will help you restructure your life to find the energy that you need and then some.

So, I would encourage you to check out some, if not all, of these books. They will help you immeasurably in your quest for success in your life.

Becoming healthy

I know it doesn't come this easy for everyone, but for me eating healthy and changing my diet to fast and cleans my system came easy this year. I say this year because over the years it has gotten easy. Last year was hard and the year before that was even harder. But this year not only did I take on a 21 day fast but I chose to go further and commit myself to 40 days of vegan living. Every day is a challenge don't get me wrong but compared to last year, this year feels like I am doing something natural. I recently started questioning if I was going to go back to my everyday diet at all. I don't know that I could be vegan forever but being vegan for this long has given me a new out look on how I eat food and what food I eat, and feed my family. I no longer feel good feeding my children some of the things that have been staples of their diets for most of their lives. That macaroni and cheese that I have been letting them eat for years suddenly looks like a list of processed ingredients that I can not pronounce and certainly don't have any idea what they are. I think from now on when I make macaroni and cheese I am going to make it from scratch.
As the fast has ended for most of you out there who followed it and you move back in to your normal every day lives I urge you to think about what is in that food you have in your hand. Do you really want that in your body? We are what we eat... and that is not just a saying we really are.

Day 21: Never Stop

In life, we often lose sight of what is important and focus on what is convenient. Instead of eating healthy we eat fast food and TV dinners. Instead of working out we plop in front of the TV and never move. We must focus on what is truly important. Our health should be at the top of that list because without it nothing else matters. If we are not alive it is hard to enjoy anything else the world has to offer. Just ask a person diagnosed with terminal cancer what they really wish they had..... It wont be more money. We all need or bodies to be healthy and nourished. This is why it is so important to eat right, exercise, and keep a positive mental attitude. These are the things that really allow us to have a long, happy, fulfilling life.

How does this all relate to the cleanse? As the cleanse ends, we must remember that even though we don't have to take up the vegan lifestyle we need to continue to live healthy. Our body only runs well with good nutrition. So keep up the trend, stay healthy, exercise, and keep growing everyday. We can never stop if we really want to achieve in this life.

Go Train Hard

Day 20: One Day or Halfway

For those of you who are doing the 21 days congratulations you only have one day left. For those that are adventuring on to 40 days.... Welcome to the second half.

I hope that at whatever level you are taking it, you have found a new place of enlightenment. You have found new strength that you didn't know that you had and started your body clean and fresh this new year.

As we continue on we will be here for support, diet help, and fitness. Please reach out and let us know how you are doing and the miracles that are happening in your life. We want to be a part.

Day 19: Bringing Mind and Body Together

Today I went and did some hot yoga at Moksha Yoga Cincinnati. This is the second time that I have done hot yoga, it is amazing. It is def a time to release ask the cares of the day and focus on nothing but your breathing and sweat lol. I was a little nervous doing this while on the cleanse because of the lower calories but I didn't have any issues. I felt great physically the whole time. About 3/4 of the way through the 75 min class I started thinking its hot and hard to breathe, I need to get out of this room. But I loved ever sweat soaked minute of it.

How many of you have noticed a change in your mental status? Has your outlook improved? Do you find yourself thinking about things more positively? Are you dreaming again? Let us know we want to hear your story.

Go Train Hard

Day 18: The Sponge

I have been feeling great the last couple of days and have really increases my training back to what it was before I started the cleanse. My body has fully adjusted to have no meat and is really processing foods as it should. I have energy that lasts all day and I feel amazing. I am really looking forward to the next 22 days and watching what doors will be opened in that time. I am believing that some miraculous things are going to happen in these next several weeks.

I mentioned earlier in the cleanse that we needed to become more like little children. I was watching my six year old son playing on the computer last night sand found myself amazed at the fact that he is growing by leaps and bounds. Just a few months ago he would not if even understood the concepts and buttons to press to control the game. Now he is playing like a champ and selecting his own games and loving playing them. It made me think about the fact that children are like sponges, they suck up ask the energy and knowledge around them and are continually growing. What happens to us as adults? We lose that drive and desire to learn, to grow. So many of us get stuck and dry up like crusty old sponges. If we want to become more successful we must get to a place where we start growing and learning again. The trick is to get past our own pride and stubbornness. So learn something new today, pick up a new hobby, read a new book, just learn and grow any way you can.

Day 17: Leave Your Baggage At the Door

My day has been very productive. I am working on putting a program together for the youth that I work with dealing with goal setting and success in life. This is a direct result of the time that I have been spending during this cleanse to enrich myself and work toward helping others. Like I have mentioned before this cleanse is not just about changing the foods we east but it should be a time to start over, to renew and refresh or lives. Often we just need to press the reset button in our lives and begin again. The great thing is that we have tomorrow to do just that.

We all carry baggage with us that boggs us down and holds us back. We struggle with or past, our current situation, the mistakes that we have made, etc. We can course to allow those things to haunt us and keep us from receiving the abundance in life that we deserve out we can choose to leave our baggage at the door and step into tomorrow fresh, without fear or hinderance. This is probably one of the most difficult things to do but it us absolutely necessary if we are to live our lives in freedom. We have to let go of the things that hold us back? Ask yourself, what is holding me back? What am I afraid of? Who do I need to forgive? Make your choice today to live each day as a new opportunity to make something great, see the difference it will make in your life.

Go train hard.

Day 16: The Freedom of Forgiveness

Sunday is my one day of the week off. I absolutely take the day off, I just relax all day long. Today I took time to read, play video games, and watch movies. We all need time to rest. It is a great stress reliever to just have a day filled with nothing. We struggle through our days running from one place to another, arguing with one person out another, and filling our days with busyness of all kinds.

One of the greatest stresses that we face is our own personal relationships. We hold resentment for other people because of perceived wrongs that they have done to us. These wrongs may be actual or perceived, it doesn't matter it effects our attitudes and lives the same. We have to remember that when we hold anger and resentment towards others the only person that it hurts is you. The other person is not effected at all. In most instances they don't even care. Its just like drivers who struggle with road rage and are screaming at other people on the road. The other person can't even hear you so the only people really effected are you and anyone else in the car with you, and believe me the people in three car with you don't want to hear it.

The best way to break free from the stress of resentment is to forgive those people you are holding it for. We tend to make this harder than it needs to be. When we forgive someone the only person the it effects is us. It is more for our piece of mind rather than theirs. It us all about letting go of the anger and giving ourselves the time to heal. So who do you need to forgive today? Let it go and feel the freedom of forgiveness.

Day 15: As Little Children

If you followed the meal plan with the 21 Day Kickstart, you had an amazing spicy Thai soup. It was absolutely delicious. I have really been amazed at how good the vegan meals have been. There really has not been anything that I have not liked. I think it is amazing how much our taste change when we take out all the processed food and start eating fresh foods. We can actually taste the spices and individual flavors. All the preservatives and chemicals in our foods deaden our taste buds and inhibit their flavors.

As I was reading, Jon Gordon's book Energy Addict, I read his portion about having the energy of a child. I also remembered how the bible tells us that we need to become like little children. Children are so innocent, so trusting, and so energetic. We need to model that and hold on to that as long as we can. One thing that we find is that children are much happier than adults. Gordon points out that children laugh over 400 times a day, where adults only laugh about 25 times a day. So if you want to be happier and more energetic..... Be like a child, laugh and enjoy life, have fun and love everyone you can. If you can do that you will live a much more successful and fulfilled life.

Day 14: One Week Left

Today was an amazing day..... Got lots accomplished and felt great on the cleanse. For those of you only doing the original 21 day cleanse you only have one week to go. Congrats you have made huge steps in your physical health and wellbeing. Keep it up only 7 more days. For those of us that are continuing on for 40 days, we are almost halfway to the goal. I hope this first half has been a huge wakeup call and you have seen great transformation in your life. I know that it will grow exponentially during this last half. Keep it up and feel better than you have ever felt.

Day 13: Encountering Others

I have always tried to do my best to learn and grow from all those around me. I have found that I can learn tremendous things from people I would never imagine if I just take the time to slow down and listen. This is one of the reasons taking time to take this cleansing journey with you is so important to me. I not only get to learn more about myself personally, but I get to grow closer and experience life along with you. We can learn from one another and help each other grow into better people.

I have had such a great day and have been blessed with many incredible ideas that I will be sharing in the near future. How have you been doing with your mental clarity? The food on the plan has also continued to be excellent, there has been no dish that I have not liked. I have continued to have lots of energy even though I am continuing to work out 6 days a week. How is your energy?

Here is a bit of wisdom I found in The Aladdin Factor.
"Every person you meet and every experience you encounter is a potential Genie in your life. All you have to do is be open.
-open your mind to see the opportunity
-open your heart to hear what you want
-open your mouth to ask for it
-open your arms to embrace the gifts you will receive"

Now go train

Day 12: The Hugging Factor

I have been feeling much better today. My nose has still been runny but the fever is gone. One of the great things about the cleanse is that when your body begins to run properly it will also fight infection and sickness better. The body is an amazing machine when it is running well. This is one of the ways to give your body a tune up.

With that said, I am seriously considering extending my cleanse to 40 days. Those of you that are willing to step a little further are more than welcome to join me. We will still meet for lunch or dinner on 1/28 for those that are ending the cleanse at 21 days. For us that are continuing on, it will be a celebration of continued success and a time of encouragement min cleanse. We can have fun and get the support that we all need.

I was reading a book called The Aladdin Factor by Jack Canfield and it mentioned that to survive we need 4 hugs a day. To maintain we need 6 hugs a day. But to grow we need at least 12 hugs a day. Some of you may not be huggers, but it is undeniable the way that hugs make us feel. They help us feel more secure, loved, and grow us closer to those in which we share them with. So get your allotment of hugs today and give some out. They may just help you achieve the next level of success.

Train hard

Day 11.... Over the Hump

Even though I have still been running a fever and not feeling the best today, the cleanse has been going well. The food has continued to be amazing and full of flavor. I was able to stay home from work and rest today. I hope that I will feel better tomorrow.

How are all of you doing? Have you adjusted to the cleanse? Do you have more energy? Are you struggling less with the cravings? Where would you like to get together for dinner to break the cleanse? Do you want to extend it to 40 days? Let us know your feelings?

Day ten.... Almost halfway there

Today has been a rough day.... I have struggled this weekend, not with the cleanse itself but in over eating the vegan foods that I have been eating. I have also been coming down with a cold and am feeling a little under the weather.

One thing that I am not sure people have understood, the cleanse is not really about losing weight. You may lose some weight during this 21 days, but it is more about sacrifice and putting your body in a place where it cleans out all the toxins and is able to work more efficiently. In time this will help your body to process the foods that you eat correctly and help you to lose weight, however in 21 days you are really just getting your body to rid itself of the garbage that you have been filling it with. The good thing is that this will help you to feel better, think clearer, and feel more fulfilled in your life.

Keep at it and make it down the path to a healthier you.

Day 9 of fast....

I have come to the place where the fast seems natural now. I am starting to question if I am going to attempt fasting for 40 days instead of 21. I have lost 7 pounds of what is probably mostly water weight and I am feeling great! I do need to eat more often than normal but that is normal because we are eating less calories in each meal. I have not broken my commitment to myself that I set to stay vegan for the who fast, which is better than I did last year. Each year we do the fast it seems to get less difficult. I still struggle to drink as much water as I should be drinking, but I still drink as much as I can every day, which helps the cravings between meals.

More importantly than all of that, I feel great! I am thinking clearer and feeling better than I have for a while.

Keep going, if you have a hump and it stops you from feeling like you are succeeding at the fast, push through it and remember that the fast is a challenge, no one is perfect, everyone slips or has a bad day.

Day eight..... Start of week two

How are you adjusting to the cleanse? I am feeling great. No problems with hunger, headaches, or dizziness. I feel like I have more energy all day long and have a more positive attitude. I hope that you are staying to feel the same way.

One important thing to note, your attitude determines everything. If you don't have a real focus for doing this cleanse you will always struggle with the question of why am I doing this? You will also really have a lot of trouble not wanting all the things that you have given up. If you remain positive and know that you are doing this for a purpose (spiritual, weight loss, greater dreaming, goal setting, etc.) you will find much greater success and direction in doing it. I have found that I think clearer and have more focus during the cleanse. I also feel much closer to God. I hope that you will be able to find your purpose as you go through this time. Now go and train hard.

Week one in the books....

This week has been pretty easy for me to adjust to as far as the food portion is concerned. My body has adjusted really well and I only had one really tough day. However, the one thing that I forgot was how difficult it its to handle the mood swings that it causes from time to time. Sometimes you make feel a bit edgy or irritable. It is normal, just try to be understanding of other people who are on the journey with you. They are going through it too. It can also be a very emotional time for those that ate emotional people, just be prepared. However, the benefits far out weigh the challenges. Two more weeks to go and the hardest is over. Keep up the good work and keep letting us know how you are doing..... It is always encouraging to know that you are not the only person struggling.

Day six, got my fix....

Woke up a little sluggish this morning, not sure why may be the drastic change in the weather. One of the reasons why the winter season is higher for depression than any other time of the year. Between the cold and gloomy skies many people attach a emotional response to the holidays. We can change much of that by looking forward to a positive future and keeping a positive attitude towards life itself. No only will this attract more good into your life you will be all around more healthy, happy, and productive.

As far as the cleanse is concerned I felt better and better as the day went on, trained for 3 hours, and burned 1033 calories. I have continued to make sure that I scale back my intensity to adjust for the new cleanse and continue to feel better as I train. I have taken this time to work on technique and make myself that much better and more focused on my training. I have also had more success in being clear minded and making positive decisions for my life.

We have almost made it through week one keep going only two more weeks. We are seriously considering extending our personal cleanse to 40 days, but this is just a personal goal. We are also thinking about having a small get together with everyone doing this cleanse to break the cleanse together more details coming soon. Any location suggestions would be appreciated. Look forward to hearing from you soon. Keep it up we are closet to finishing than we were a week ago.

Day five, still alive....

For me this week has went really smoothly..... However, I know for several of you it has been pretty difficult. Remember that we will make it through this together. The willpower that you will gain through this time may be the first time that you have ever seen success in this area of your life. Keep it up. It may be a constant struggle or you may keep failing..... Remember that this is not a matter of succeeding or failing it is all about staring fresh. The one thing all of us can do is start over tomorrow. This includes everything in life: career, health, relationships, etc. It is never over till it is over. Keep pushing forward and finish strong. The end is much more important than the beginning.

Let me know how you are doing?

Day four down....

Hope you all are doing well....today was another good day. My energy levels were high but I did find that I tied out during training easier and my muscles are having a harder time recovering from my workouts. I have made the decision to back off the intensity during the cleanse and focus on technique. This will ensure that I don't injure myself while my body is adjusting to the change in energy source. However, by the end of next week I should be fully adjusted and be able to up my workouts again.

As far as feeling hungry, I have not struggled with that at all. For those of you that are, remember that you can eat more vegetables because your body burns them more efficiently than animal byproducts. Not to mention that they are much lower in calories and fats to begin with.

Hope that everyone is finding success and growing as a person as you stretch your comfort zone. Keep working it..... It will all payoff.

Day Three in the books....

Today was dramatically different than yesterday. I felt good all day. I didn't struggle with any headaches or dizziness and I seemed to be very productive today. One of the things that I have noticed is that during the four years that I have done this is that I seem to become a "dream" or "idea factory". I find that I have greater clarity and direction during these times and even accomplish more. This may sound sappy but I become more emotional and thankful for the blessings that I have received over my lifetime. This could be why I continue to pursue this quest. I even was able to bring up some new ideas at work today that may turn intoa great new group for the youth that I serve. I an really excited to be able to share more about my own personal growth with them.

I hope that you will find many of the same benefits that I have and we will be able to grow together. I an do glad that I am able to share this time with so many of you. I have talked to several people who are participating as well and they have been relating their results. Remember to post them here so all of us can be encouraged and challenged by or combined struggles and successes.

Keep the course and achieve the results that you desire.

Day two....

Today was a little rough....the food was great but I was struggling with lightheadedness and dizziness most of the day. For all of you that are worried, this is normal. Your body has to adjust to the change in how and what it is processing. However, after the first week your body should be pretty well adjusted. So hold on tight and get ready for breakthroughs.

One of the things I would seriously recommend during this time is to start thinking about your dreams and desires. What are you looking to accomplish in the next year? What dreams do you feel like you have lost? What passions are not burning as brightly as before? Use this time to recharge your batteries, restore those dreams, and reawaken those passions. There is something magical about a time where you are sacrificing that will bring about a renaissance in your life.

Keep the course, test it out, and see what happens in your life...... Its only 21 days. As always let us know how you are doing, we want to know.

Vegan Cleanse Day One.....

How its everyone doing on the cleanse? I have followed the menu plan from 21daykickstart.org and have loved all the recipes so far..... The carrot and red pepper soup was amazing. I still have not had dinner yet, so looking forward to eating that in about an hour. So far the struggle has not been bad. The only time I had any issues was after my workout today I was a little light headed. I did run out and pick up some pea protein and flaxseed oil to help supplement, rather than my traditional whey and fish oil..... Trying to follow the vegan ideals as much as possible.

Let me know how you are doing, how you liked the food, any suggestions, and how hard it has been? Can't wait to hear from you....

Keep pushing forward, the first week is the most difficult....

Jeff

Time to start the fast!

Fasting is primarily the act of willingly abstaining from some or all food, drink, or both, for a period of time. An absolute fast is normally defined as abstinence from all food and liquid for a defined period, usually a single day (24 hours), or several days. Other fasts may be only partially restrictive, limiting particular foods or substance. Fasting practices may preclude sexual intercourse and other activities as well as food.

Many Christians believe that fasting can strengthen your faith and draw you closer to God, helping you to break down comfortable barriers that may cloud spiritual conquest. Catholics fast for Lent every year. Buddhist monks and nuns following the Vinaya rules commonly do not eat each day after the noon meal. They do not consider this a fast but rather a disciplined regimen aiding in meditation and good health. Fasting is the fourth of the Five Pillars of Islam and involves fasting during the holy month of Ramadan, which is probably the most notable time for fasting among Muslims. Fasting is a very integral part of the Hindu religion. Individuals observe different kinds of fasts based on personal beliefs and local customs,  limiting oneself to one meal during the day and/or abstaining from eating certain foods or eating only certain food types. Even if the fasting Hindu is non-vegetarian, they are not supposed to eat or even touch any animal products (i.e., meat, eggs) on a day of fasting.

Although fasting has long been used for religious and spiritual contemplation, and a show of faith and self control, fasting is being rediscovered in modern culture as a great way to maintain a healthy body. When we fast we rid our body and our mind of toxins, stress and strengthen our physical and mental resolve.  Periodically ridding your body of toxins help bring balance back to our body, mind and soul. Even if you fast only something small like processed foods or going out to eat it could really change the way you feel and help you rediscover your strength.

This year we are undertaking a whole body cleanse. By removing all animal products, bi-products, and processed foods (anything with preservatives, and/or unnatural dyes and additives) we are hoping to attain a healthier body and bring us closer to our faith. last year I added in an herbal cleanse as well which you can purchase and any natural food market or vitamin shop.(Do make sure though that the product you buy is vegan.) Amazingly I was alleviated of a health problem that I have that involves an imbalance of hormones and problems with circulation for nearly six months without the aid of synthetic medications. I have known regular yearly or bi-yearly fasts to help or totally alleviate many health conditions. Of course it is always advised that you do these fasts under the supervision of your physician if you have any health condition that may be effected by serious changes in diet and activity.

We have done this fast for several years now and every year I feel that I have found a new strength in myself and drawn closer to what I hope and dream to accomplish in my life. I have been excited for months now that this fast was getting close and even though it is a very big challenge for me every year to stay on this fast for the whole 21 days I have never given up early. YOU CAN DO ANYTHING FOR 21 DAYS! It may seem like a long time but it flies by so quick. I will say that the first few days are the hardest. I always end up getting really down on myself for a few days because I struggle so much with changing my diet, but after the change is done, which usually takes me 3 or 4 days, I don't even look back.

Although fasting alone is not particularly good way to help you lose weight, it can be a good way to jump start your new eating habits if you intend on moving into a more healthy lifestyle. Think, if you go on a vegan diet for 21 days and look at eating a normal healthy diet at the end of the fast, by the end you will be happy to replace those black beans with a 4-5 oz. piece of lean grilled chicken breast instead of what you would have eaten before you accomplished a 21 day fast. You look at food in a whole new way after rediscovering your relationship with it.  When you take away all of the modern "replacements" for what we really should be eating and go back to the basics of the human diet before we stopped being hunter-gathering natural beings you start looking at that Mcy D's Double Quarter Pounder, fries and large soda like its poison not a treat. You get reminded of how important it is to feed ourselves real fresh fruits and veggies and how much better you feel when you don't eat much else for a few weeks.

I by no means would change to a vegan diet all of the time. I do not believe it is normal for humans who are born omnivores to never eat meat, even our hunter-gathering ancestors ate meat when they got the chance, but they ate smart and healthy. They ate what came to them by nature. There were skinny times where no one ate much, usually in the winter when meat was hard to catch and hunt and vegetation was gone. These were their times of fasting, then in the summer they had plenty and ate well. This time of year is a very traditional fasting time for us and I always use that as a note of inspiration.

We plan to blog as much as we can through this time of fasting and want all of you that are following our fast to post here on the blog your support and talk to us about how you feel about our day to day struggles. If you have been inspired by our fast and want to join we will be here for you to support you and answer any questions you have. We have a wealth of recipes and great ideas to help you challenge yourself in this time.

Be inspired and keep dreaming.

21 Day Vegan Kickstart

I mentioned a few weeks ago that I like to start the year with a cleanse. I do it for not only a physical purpose, but also a spiritual purpose. So I combine my cleanse with prayer. I believe that it is a time to renew the body and the spirit. This also enables me to start off the year dreaming and find awe in the universe. I believe during times of fasting and prayer, we are really able to reach out and touch God. Enough of the spiritual side of things.

I promised a meal plan and encouragement for this journey and adventure called fasting. I would suggest checking out the Daniel Fast, which I have done the last three years straight. You can check that out here: http://www.daniel-fast.com/ Another great sight that you can use that has full meal plans and grocery lists is: http://pcrm.org/kickstartHome/  this is the plan that I am going to try and follow this year. The website is super user friendly and will give you all that you need to keep on the cleanse. By the way, if you go and sign up today the meal planning starts tomorrow.

If you decide to commit to this fast along with us here at Scorpion Style Personal Training please let us know, so we can work on encouraging one another. I am not going to lie, it is a challenge, it is difficult, but it is worth it. A wonderful way to start the year and can set a pattern for a healthier lifestyle for the entire year. Come and join in on the journey and see the changes that will be made in you.

Happy New Year.....

Hope you had a great New Years Eve, take today off to recover from the partying because tomorrow is the first real training day of the new year (at least for me). Make this new year the best ever, start positive with a fresh slate and commit this year to making your dreams come true. Whether it is losing 20 lbs, getting a better job, starting your own business, or buying a new car..... Take those small steps necessary to achieve those goals. From all of us here at Scorpion Style Personal Training, we love you, and look forward to serving you in this new year. Let's help each other to realize the reality of or dreams. NOW GO TRAIN HARD (tomorrow lol)