Arnold and Reg in the pool

The following is a list I adopted from the International Health Awareness center, Inc called: “The 50 Best ways to approach life”.

The list is filled with basic truths and guidelines that can help you reduce stress and improve in all areas of your life for 2015 and beyond! Enjoy and I would love to hear your comments on this and the things you plan on doing to make 2015 your best year ever!

Self Esteem

1. You understand that no one is more important than you are, and that no one is less important.
2. You understand that you are unique and that you have a unique contribution to make to the world.
3. You realize there are no mistakes, only lessons.
4. You work daily to improve your skills and self -knowledge.
5. You take pride in doing your best.
6. You promote self-confidence in the people with whom you work and live.
7. You practice what you preach; you walk your talk.

Courage

8. You adapt to change quickly.
9. You see problems as challenges, and press on with a smile.
10. You’re able to take risks and deal with uncertainty.

Stress Management

11. You pace yourself (by the hour, by the months, by the year).
12. You look for ways to remove the unnecessary stressors in your life-at work, at home.
13. You use your head instead of your back.
14. You’re able to look at a stack of work and tackle one thing at a time calmly.
15. You learn from the past, plan for the future, and live in the present.
16. The moment you feel physical or mental stress, you take action to relieve it, so that the small stresses-molehills-don’t become mountains.
17. You see finish lines rather than deadlines.
18. You understand that life is 10% what happens to us, and 90% how we react to it.
19. You are able to live in peace with the things you cannot change; you have the courage to change the things you can change; and you have the wisdom to know the difference.

Creativity

20. You nurture your sense of humor (“No humor, no creativity; know humor, know creativity”).
21. You use your imagination to come up with new possibilities.
22. You say, “What if..?”, instead of, “Yes, but…”
23. You combine intuition, experience, insight, and analytical thinking.
24. You find ways to make work fun.
25. You take life seriously, but yourself not at all.

Effectiveness

26. You are positive- you look for the good in everyone.
27. You are professional- you strive for excellence
28. You are proactive- you don’t wait for a crisis to occur.
29. You are progressive- you aim to surpass your past accomplishments.
30. You are productive- you get the job done right on time.
31. You are profitable- you create quality products and services that help others.

Health

32. You make good moment-by-moment choices concerning your well being.
33. You balance work and family life.
34. You arrive at work with your batteries fully charged.
35. You give equal attention to the health of body, mind, and soul.
36. You seek professional advice or counseling if and when needed.

Motivation

37. You tap your inner reserves so you’re able to keep up your morale when everyone else is losing theirs.
38. You have initiative and are able to operate with little or no supervision.
39. You accept responsibility for your actions.
40. You see your life’s mission as that of helping and loving others.

Communication and Quality Relationships

41. You are able to express your ideas and your needs clearly and concisely.
42. You ask questions and actively listen.
43. You have two ears and one mouth, and you remember to listen twice as much as you speak.
44. You are sensitive to the needs and feelings of co-workers, clients, family and friends.
45. You relate well to people with different abilities and personalities.
46. You mind your own business.
47. You are forgiving and compassionate.
48. You accept contradiction and correction cheerfully.
49. You are able to compromise and yield in discussion.
50. You are patient, kind, courteous, and considerate.

I would say that’s a pretty awesome list! Now lets get out there and make it happen.

Once again I would love to hear your comments on this so please post them below!

Also if you like what you read and feel that others you know could benefit from this then please share.

Thanks,

Think, Look ,and Be strong!

-Tommy T

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Video: Awesome beach body athlete workout

by Tommy on December 2, 2011

I was recently on vacation in Laguna Beach California and while I was there I got with my good friend and fellow fitness trainer Magaly Aparicio.

LegsMagaly is in incredible shape for her age, and no I am not going to tell you her age! Take a guess if you would like. As a matter of fact put your guess in the comment section and we will see who comes the closest. And she just happens to have some of the best legs you will see on a woman. And that is not her in the picture. Check out the video and her website to see her.

Anyway you will see in the video, which we just happen to shoot on beautiful Laguna Beach, is a body-weight training video that you can do anywhere, anytime, no gym or equipment required. Yes I still prefer to be in the gym throwing the iron around but I also know the importance of taking breaks, especially when on vacation. Don’t get me wrong as you will see from the video it is a challenging workout and it goes to show you what you can do with just your body weight.

You will see I start struggling at the end of it and Magaly “the machine” just keeps going!

Here is the video! Enjoy!

httpv://www.youtube.com/watch?v=7-0ZHi9oZWU

Give it a try and would love to hear your comments on this.

Don’t forget to check out Magaly at www.magalyaparicio.com for more bodyweight training videos!

Think, Look and Be Strong!

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One of the definitions of ‘challenge’ is: to arouse or stimulate especially by presenting with difficulties. Take a look at that definition and tell me if you are challenging yourself.

Are you presenting yourself with difficulties or are you taking the easy way out? This does not only apply in the gym but also in the things you do in life.

You have to challenge yourself in the gym to arouse and stimulate new muscle. Are you?…or are you just going through the motions and doing the same exercises with the same weight all the time? Getting on the same treadmill or elliptical doing the same workout over and over only to see minimal if any results.

Well here’s a video of one way to challenge yourself and that way is by competition. Check it out and let me know what you think.

httpv://www.youtube.com/watch?v=ZpZrKT8mjME

Need I say more?

Now get out there and challenge yourself or someone else and

Get stronger

and Be better!

Also check this vid out for motivation

httpv://www.youtube.com/watch?v=v81osfu1K0o

Think, Look and Be Strong!

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Pre-Workout Checklist

by Tommy on July 5, 2011

If you have been following me for any length of time now you know how I preach the importance of planning and consistency for achieving your strength goals. So in today’s post I want to discuss how important the pre-workout  planning is to get you on the right track before you even step foot in the gym… or wherever you may do your training.

And instead of writing about it I shot a video of how I prepare for the gym and what I take with me to get the most out of my training.

Here’s some of what you will see:

– I talk about the pre-workout meal I eat and why.

– I also take you through my gym bag to show you what tools I take to the gym to keep me on the right track.

So check out the video below and please shoot me a comment. Thanks.

httpv://www.youtube.com/watch?v=unSz3wqbptc

I hope you learned something from that and if you have any questions hit me up.

Think, Look and Be Strong!

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You may be wondering if I screwed up the title to this blog post and was supposed to say “take the path of least resistance.” Well I didn’t, and please keep reading and I will tell you why.

blonde woman lifting weightsI believe we have to challenge ourselves in every aspect of life not only to grow physically but mentally as well.

Do you consider yourself mentally and physically tough? Do you challenge yourself in and outside the gym? if not then you have no chance of gaining muscle, getting lean, being mentally tough, and getting what you want out of life.

So what does “taking the path of most resistance mean?

Well in the gym it means doing the hard exercises. The exercises that take you on “the path of most resistance.” The big compound movements like squats, dead-lifts, benching, standing shoulder presses, pull-ups, dips, lifting odd objects, hill sprints etc… What I like to call “More bang for your buck” exercises. These “hard” exercises are what is going to allow you to make rapid gains and will also develop mental toughness.

Not only should you use this philosophy in the gym but also in everyday life. Challenge yourself, get out of your comfort zone and do things you wouldn’t normally do.

1) Play a sport you have never tried before

2) Go tandem skydiving. (I’ve done and it is awesome!) or bungee jumping, especially of you are afraid of heights

3) Talk to that girl or guy who you have wanting to talk to but have been afraid of doing

And in the gym like I mentioned earlier…

4) Do pull-ups instead of pull-downs

5) Do sprints instead if slow cardio

6) Do free weight barbell squats instead of Leg press or any leg exercise in a machine, especially the Smith Machine

7) Do dips instead of triceps pushdowns

Beautiful women lifting weightsI think you get the picture. The harder the exercise is to do, the better it is going to be for you. Unless of course some type of injury prevents you from doing it. Even then find the more difficult but safe alternative instead of taking the easy way out.

A good way to remember this is to stick with the exercises where you move your body through space not the weight through a space. This will engage more muscle fiber and in turn increase muscle size and strength.

Give this a shot and let me know how things turn out.

Think, Look and Be Strong!

-Tommy T.

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Hit it and Quit it (in the gym)

by Tommy on February 15, 2011

Hit it and Quit it! Yes it may be something you are striving for when you go out on a Saturday night and are looking for that one night stand. But for the purposes of this post I want to share how to “Hit it and Quit it” in the gym for maximal muscle gain in minimum time!

I will save the “Hit it and quit it” on a saturday nite for another post!

couplesLet’s face it, if you are a normal person, with a regular job, family and other commitments you may find that you do not have enough time to get to the gym and get an effective workout in. Well I am here to tell you that there is a way to do it.

I get asked all the time how long I spend in the gym and when I say 30-45 minutes 3-4 times/ week I always get a crazy “you have got to be F-in kidding me” look!

For some reason people think that you have to spend hours and hours in the gym to gain muscle and lose fat. And that my friends could not be further from the truth! Now back in the day when I first sarted training at age 14 in 1988, I did spend hours in the gym. And although I did gain a lot of muscle I believe I wasted a lot of valuable time. And time has become a lot more precious to me as I get older.

Yes I still love going to the gym and being in that atmosphere…well i should say the right kind of gym that suits me and my goals and has the right people in it I want to be around.

Read this Post for my thoughts on that ==> Death of Fitness Centers

Nightlife in the barBut at the moment I do have another job and also a social life, so if I can limit my time to the gym at 30-45 mnutes 3-4 times per week I can still do all the other things I want to do and still reach my strength and fitness goals and that is what life is all about. You don’t have to become a slave to the gym and have no life to get the results that you want.

You may have to get better with time management and prioritize things but it can be done.

Now the way I have designed my workouts lately to get more done in less time is by using antagonistic pairing and super setting of exercises. I also have gone to either full-body days or upper/ lower splits. I either design my own or get them from programs like Muscle Gaining Secrets and Underground Strength Manual. These types of workouts have been tried and tested and are very effective for the “Hit it and Quit it” style of training.

Plus the less time you spend training the more time you spend resting and that’s when you actually grow muscle!

Here’s one of my favorite upper body “Hit it and Quit it” workouts:

1: BB Bench Press        4 X 6-8

2a: Chin-ups                 2 X 8-10 (Weighted if needed)

2b: DB Arnold Press   2 X 8-10

3a: DB Hammer Curls    2 X 8-10

3b: Bar Dips                  2 X 8-10

4: Hanging knee Raise  3 x 12-15

Rest 90 seconds between sets.

And if you don’t know, the exercises like 2a and 2b are a super-set pair meaning you will do 2a first rest 60 seconds then perform 2b rest 60 second perform 2a again and so on for the desired number of sets then move to exercise 3a and 3b do the same and so on. This type of training allows you to get more work done in less time but while still giving your body the recovery time it needs to get the maximum out of each set and rep.

The key is to really stay focused and you should be out of the gym with warm-up and post workout stretch in 45 minutes or less.

Also here’s a video of me performing a “hit and quit it” arm workout with a sled that I thought you might like to see

httpv://www.youtube.com/watch?v=AL6zfp45u0c

Give it a shot and let me know how that works out for you. Would love to hear your comments also.

Now get out there and “Hit it and quit it”!

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2011: The year of the MUSCLE

January 3, 2011

The New Year is here so lets make 2011 the year of the Muscle. I always have and always will preach the importance of having muscle and the benefits it gives you. And this is why it should be a priority of yours to add more muscle to your physique this coming year. And in […]

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Self Discipline equals Results!

December 1, 2010

Self-disipline is defined as==> correction or regulation of oneself for the sake of improvement… and just like the picture above says ===> It is the bridge between goals and accomplishments! Without commitment and self-discipline it is going to be near impossible to achieve your strength and fitness goals and any other goals you have in […]

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Top 5 Fitness Training Videos

October 26, 2010

I have received over 80,000 views of my youtube videos in the last year so I thought I would put the TOP 5 viewed here on my blog in one spot for you to view. But don’t forget to visit my channel and subscribe if you haven’t already done so. As you will see I […]

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“Want to” VS. “Have to”

September 3, 2010

Do you workout because you “want to” or because you “have to”? Which category do you fall in to? The “want to’s” or the “have to’s”? The answer to this question could determine how successful you are in acheiving your strength and fitness goals. Think about it…. If you treat your workouts as a “chore” […]

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