Thursday, December 29, 2011

Closed Friday the 30th

We've had 3 tough workouts this week... Cleanse Yo'self!

Today's workout will be along the same theme as the other 2 this week, so bring a GOOD attitude and be ready to work hard.  This will be the last scheduled workout of 2011!!!  End on a good note!

We will close friday the 30th and reopen monday the 2nd with regular hours.

Lastly, we are in the process of lease negotiations for our new space.  Hopefully we will have our moving date nailed down next week sometime.  Please say a little prayer for us as we go through this process!

Thanks guys!  Happy New Year!

Sunday, December 25, 2011

Closed Monday 26th

We will be closed Monday the 26th. Hope everyone is having a merry Christmas!

Sent from my iPhone

Thursday, December 22, 2011

At Home Workouts

Whoa.  The past week has flown by and to be honest, I can not believe that Christmas is already upon us.  A lot of you guys are going to be out of town this weekend and the following week, so I thought I'd suggest some nasty little cardio workouts for you while you are gone.  Remember we do have a Travel Workout section over on the right side of the web page.  If you haven't checked it out... check, check, check it out!

Workout #1
Four Sets of As Many Rounds and Reps As Possible in 3 Minutes:
5 Push Ups
10 Sit Ups
15 Squats
Rest 60 seconds between sets.

Workout #2
Five Sets:
Sprint 50 meters
10 Burpees
Rest 60 seconds
(The sprint can be done on a treadmill by keeping the belt on the entire workout. Set a speed that you feel comfortable with. Be careful coming off the treadmill belt – grab the handles securely.)

Workout #3
Three Rounds for Time:
Run 400 meters
15 DB Thrusters
Take about 5 minutes to warm up before getting into the workout. Incorporate some perfect stretches, deep squat progressions, inchworms and a few other movements before you attack these workouts.

Workout #4  "The Hustla"
Run 1 min
rest 15 sec
1 min air squat
rest 15 sec
1min burpee
rest 15 sec
1 min situp
rest 15 sec
 Repeat this sequence for 4 rounds

Workout #5
"The Iron man"
Push ups and Situps

Workout #6
Jump Rope 100 reps
50 walking lunges
50 situps
50 push ups
50 walking lunges
Jump Rope 100 reps

Use your imagination folks!  Any Combo of basic movements for 20 minutes will be killer!

Also, do not be afraid to try out some intervals like: 4x400m runs.  rest 1:30 between rounds
8x200m runs rest 45sec between rounds.  10x100m runs!

Tuesday, December 13, 2011

How to become Strong(er)

Nathan Day
Meet Nathan

 Some of you guys haven't met Nathan because you might come to an earlier class or a later class when he isn't working.  So I thought I'd take the time and introduce you to him.

Around the gym he is our resident ninja.  If I need someone to change one of the huge light bulbs hanging from the ceiling (16+ feet in the air) I always say, "Hey Nate!"  He'll do a muscle up onto the top of the storage room, do a running back flip and land on the light fixture and some how change the light bulb in the process...  but seriously he is a natural athlete!  I "showed" him how to do a muscle up on the rings and 30sec later he did 5 or 6 of them in a row.  It took me over 2months to get that many...

He played soccer in high school and in college.  We all know you run a TON is soccer. So when Nathan started training with us he was a little burnt out on all the running.  He wanted to focus on getting stronger.  We introduced him to our Basics Of Big program.  Nathan consistently worked out and also kept a workout log to track his progress.  In just a little over 90 days of pure focus on our B.O.B program Nathan has made some great progress.  I'll let the numbers speak for themselves!!!

Nathan Day:  Starting Numbers

Body Weight: 149.8lbs

Bench Press: 240lbs
Shoulder Press: 135lbs
Squat: 265lbs
Deadlift: 300lbs

After B.O.B!!!

Body Weight: 163.2lbs (gain of 13.4lbs)

Bench Press: 285lbs (up 45lbs)
Shoulder Press: 155lbs (up 20lbs)
Squat: 320lbs (up 55lbs)
Deadlift: 365lbs (up 65lbs)

Bottom Line...

Versus Strength and Conditioning doesn't just offer weight loss.  If you are interested in starting our Basics of Big program shoot us an email @  We want to get a group of like minded individuals together that want SERIOUS results in the strength department!

Monday, December 12, 2011

How to guide: Intermittent Fasting

I'll weigh in on this topic soon but for now why don't we read a scientist view! 


How to Live.

Holstee Manifesto.

Sunday, December 11, 2011

Why fitness?

Why run?  Why jump?  Why lift?  Heck... why walk?

What if a buddy of yours gives you a call and wants to run in a local 5k?  You "Just Say No to 5k's" because you know you would not make it past the first 50 yrds.

You just sat down on the couch for ESPN's College Game Day.  Your feet are in mid-flight and almost touch down on the coffee table when the phone rings.

Its your neighbor.

He knows you are home.  He can see your car in the driveway.  Guess what he wants?  He needs your help moving furniture.  You skipped out last time and the time before that...  Your only excuse this time is "I've never told you this but I have a bad back."

Translation:  I'm lazy, I couldn't lift that furniture if I wanted to and my back isn't bad, its weak.

We could go on and on with situations and scenarios of why fitness is important.

But why be fit?  For me it really boils down to this:  You need to be ready for anything.

Even though we live in a very sophisticated society where fitness is seemingly frowned upon, you can not argue that this same sophisticated society contains a plethora of situations where fitness is VITAL.

So...  To be or not to be, that is the question.

I want you to be ready.  I do not want you to have to come up with another excuse of why you can't do this or that.  Do not let not being fit stand in your way of doing anything.  BE READY!

Thursday, December 8, 2011


Great Job this week guys!!!  Only one more day to go this week... fridays are usually, um, intense.  So put on a happy face and get ready to rock and roll.

How many of you would be interested in one more tee shirt run before christmas?  If you are interested make sure you let me know ASAP!

Also, we have been contemplating making another round of black books for every day usage by you guys and gals.  Nutrition is such a HUGE component of overall fitness.  I can not stress how important it is to make small goals and achieve them daily.  Attack the list in the previous post and start adding those goals to your daily activities list.

Tuesday, December 6, 2011


Sorry for not posting gang!  Blogger gave me a few problems uploading post the other day, so I decided to let it work itself out aaaaannnnddd it did.  So here is a post for you guys:

"How not to become a Holiday Casualty"

Michael and I were talking a week or two ago about the upcoming holiday season.  He asked me, "How much weight do you think the average person puts on during the holidays?"  I had no clue.

So Michael went on a mission and found and estimated average for weight GAIN during the holidays... you ready?  15lbs...  Whoa.  When he first told me this I was like, "That is way to high." but when you think about it, it isn't.

Folks tend to let themselves go over the holidays.  How do you avoid the 15lb weight gain?  Our friends at Precision Nutrition provided this list:

"Pick ONE of the following habits, and do it every day for 14 days."
  1. Exercise for 30 minutes
  2. Take fish oil and a multivitamin at breakfast
  3. Drink at least 8 cups of water
  4. Eat at least 4 one-cup servings of vegetables
  5. Sleep at least 8 hours (including naps and night-time sleep)
  6. During each meal, stop eating when 80% full
  7. Twice during the work day, get up and do 5 minutes of muscle stretching
  8. Eat 4 – 5 meals
  9. Eat lean protein with each meal Fat LOSS
  10. Replace grains with greens during each meal

 These 10 habits should give you a great start on the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one.
And here’s another key tip. As you adopt each new habit, you have our permission to leave everything else the same. Sure, if you’re feeling particularly ambitious one day and you want to try a few new things, that’s OK.
However, take my word. You can’t do it all at once, every day. But the good news is you don’t have to! So just let go of that expectation right now.
Instead, pick one proven behavior to start with. The same way you would learn math, or learn to talk, or learn anything, you’re going to learn to get in shape.

I could not agree more.  We all know there are foods that will completely derail you from accomplishing your fitness goals.  During this holiday season do your best to stay away from them!  All of the Christmas Parties you attend add up... so... be good at all of them but maybe one. This way you are making an effort to stay on track instead of willingly jumping off the deep end.

NEXT TOPIC:  Holiday Hours

As of right now will be closed Christmas Eve and Christmas Day and New Years Eve and New Years Day.  We will also host limited hour during the week of christmas and limited hours during the week of new years.  I will post a complete set of holiday hours at the gym and on facebook and the blog as soon as we nail down everything.


Well... we have officially out grown our space.  We have to park on the road, do push ups on top of one another, which is awkward, and jumping rope inside is like trying to walk through a landmine field!!!  We are aggressively looking around hattiesburg for a new home.  Please keep us in your thoughts and prayers as we try to find something that works.  We will not move without taking a quasi vote on the issue, so don't worry we won't end up in the middle of Eastabuchie MS without asking you guys!

Tuesday, November 29, 2011

And the Winners are....

Drum Roll Please!!!!

Dudes Division

Weight Loss Winner: Dr. Henderson lost a total of 8.06% of his body weight!

Clean and Jerk Winner:  Chris Knight increased his Clean and Jerk by 22.22%

Workout Winner:  Chris Roberts increased his workout by 28.41%

Overall Workout Winner with highest score:  Christ Knight

Awesome Job Guys!!!

Chick Division

Weight Loss Winner:  Jeri Krebs lost a total of 9.72% of her body weight

Clean and Jerk Winner:  Lindsey Maddox increased her clean and jerk by 40%

Workout Winner:  Morgan Ford increased her workout by 26.25%

Overall Workout Winner with highest score:  Bry Thomes

Awesome Job Ladies!

Recap:  Our First Challenge was a huge success.  At the very least the folks who signed up had a fun time.... Right?  Almost every person in the competition improved their workout score.  I was super excited to see that outcome!  Around 70 of you guys signed up for the pageant with about 55 of you staying in it and weighing in.  55 weighed in and we lost over 200lbs as a group!  Again I was super excited about that stat!

I enjoyed looking at all of the black books over the past 5 weeks.  These little black books gave us a glimpse into your lives and dude... what INTERESTING lives you lead.  If the black books showed you anything it was that consistency eating awesome foods is the ONLY key when it comes to dieting.  If you eat correctly during the week and then mess up friday night, all day saturday and all day sunday you will not have success.  If you think eating chicken (the fried variety) is healthy... well we steered you in the right direction.  Two things we found in common with the majority of the blacks books was this:  1.  Lack of protein.  2.  Lack of green vegetables!  Lean meats and tons of veggies is the key to the majority of all the successful diets on the planet and those were the two main things lacking in our black books.  I encourage all of you to continue writing in your black books until you run out of room.  Continue to bring them to the gym and we will help steer you in the right direction.
 If you missed coming to the gym as much as you wanted to during the Pageant then I encourage you to get on top of your attendance.  The magic amount of time a week for an awesome weight loss effect is: 5hours.  If you are not getting 5 hours a week in the gym then take 2 extra hours a week outside the gym and do some interval cardio.  Need some suggestions?  ASK US!  Or take advantage of one of our Free Saturday Workouts... They are fun and loaded with Cardio.

To all of you who signed up:  THANK YOU!  You made our first fall challenge a success.  Because of you, we will hold many more challenges:  individual and TEAM!  If you did not win anything, do not be upset.  We almost had ties in every category!  And in my Book... which is what counts anyways right?... you are ALL WINNERS!

To all of our winners:  Thank you!  But know this...  Like I said above the numbers were so close we had to add them up a few times just to make sure you guys were in the lead.  Keep up the hard work, Keep good attitudes and remember Fitness is all about the journey.  Journey onward my friends!


PS:  We will award prizes very soon.  We are still collecting them from a few local businesses and selecting what winners will get what prizes.  Be patient and get ready for some prizes!

Friday, November 25, 2011

Secret Workout!

GYM OPENS AT 11am for a secret workout!  Come burn some calories!

Wednesday, November 23, 2011

Turkey Day schedule

The gym will be open today @6,8,9,10 and 4&5. We will close at 6pm! Also tune in to Facebook and the blog to see if we will have a secret post thanksgiving workout!

Thursday, November 17, 2011

A good one

Sunday, November 13, 2011

I told you sooooo

Go check out Precision Nutrition.  Great resource!

Tuesday, November 8, 2011

Nice Quote

You can’t focus on weight loss – that’s not something you can control. What you CAN control is the PROCESS. Your choices. And enough good ones built up over time will lead you to your goals. Work hard and accomplish the healthy behaviors, let the rest fall into place.  -Precision Nutrition

Have you ever tried to work your way through a problem without success?  Lets take a look at a bucket list goal of mine: Speaking Spanish!  

I do want to speak spanish!  Buuuuut...  Spanish is hard!  I took it in high school and failed.  I mean, its a whole freaking other language!  When would I ever really use it?

Before you know it I have talked myself out of being able to speak another language.  I looked at the BIG picture, the result and it looked too hard and it freaked me out.  It looked to hard, to time consuming etc...  Not healthy goal smashing behaviors if you ask me...

If you always look at the results and never focus on the PROCESS you'll stay at step one and never make it to the end.

If I really wanted to speak Spanish I would start with something easy: Order some flash cards, watch something like espn in spanish and leave on the subtitles on or pick up a spanish speaking cd and listen to it on the way to the gym every day... something small and then practice it every day.

If you really want to lose weight or put on muscle or run a marathon or a 5k start with something small.  Start with something you can control!  You can control all of your choices (eating more vegetables than grains, drinking water instead of soft drinks, eat more lean cuts of meat instead of processed meat).  And like the quote says, enough good choices over time WILL lead to your goals.


Monday, November 7, 2011

Easy On the Cheese!

Texas Thin Crust Pizza

Servings: 1 large or 2 small
Prep time: 10 minutes
Cooking time: 10 minutes

Prelude: Many folks have an almost instinctive love of pizza.  However, on a rational level, they know it’s loaded with processed carbs and saturated fats.  So, when you’d rather go with your head, choose this healthy thin crust pizza.

Olive oil cooking spray
6 oz (170g) ground sirloin or extra lean ground beef
¼ teaspoon salt
1/8 teaspoon pepper
¼ cup yellow onions (small diced)
¼ cup red pepper (small diced)
2 teaspoons garlic (minced)
¼ cup tomato (small diced)
2 tablespoons BBQ sauce
1 whole-wheat tortilla
¼ cup pineapple (tidbits, or chopped)
½ cup aged white cheddar (grated)

Preheat the oven to 400 degrees F with.
Preheat a non-stick frying pan on medium heat. Lightly coat with spray and add the ground meat and season with salt and pepper.  Sauté the beef until lightly browned and cooked all the way through.  Add the onions, peppers and garlic and sauté for 1 minute more.
Add the tomato and BBQ sauce, stir until combined and remove from heat.
Lightly coat a baking sheet with spray and place the tortilla shell on the tray.  Spread the beef and vegetable mixture evenly on the shell leaving the outside ½ inch for the crust.
Top with the pineapple and cheese and then place in the oven.  Bake until cheese is melted and shell is nicely toasted (about 10 minutes).

I know it has a tortilla.   I know it has cheese.  Go easy on the cheese and share with your friends!

Wednesday, November 2, 2011

Its Cold...

Its Cold... so its time for chili.

the base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa (don't need it if you can't find it)
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
14.5 oz. can chopped tomatoes (I like Muir Glen fire-roasted.)
6 oz. tomato paste
14.5 oz. can beef broth
12 oz. water

1. Heat the oil in a large soup pot. Add onions and saute ’til soft. Add garlic and let heat ’til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.
2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.
3. Add the tomatoes, tomato paste, beef broth, and water to the pot. Stir well.
4. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.
Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).
Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.

Monday, October 31, 2011

Diet Tips

Weeeeelllll.... we are slowly but surely getting close to retest time for the Fall Challenge.

What are some good ways to walk away with the top Palace Pageant Prize?

1. Ask yourself, "Do you really need it?"  If I go to subway to get a breakfast sandwich or a salad the Sandwich Artist ask me, "Would you like chips and a drink with that?"  I always reply with no.  I know I do not need the bag of chips.  If I get a drink... i really want root beer or a coke.  So I avoid the option all together.

2.  Replace most if not all of your refined grains (breads, cereals, tortillas, chips, pasta) with green veggies.  You will get more fiber vitamins and minerals in your diet if you get rid of all those grains.  Also,  we have noticed that most if not everyone that attends the gym needs to eat more veggies!

3. Replace bad fats with good ones.  Olive oil, fish oils, avocado, nuts and seeds are better than dairy and other jazz.

4.  This one is simple but hard to do.  Eat less!  Take time eating your meals and cut the amount of calories that you eat.  Yes it is a challenge.  Yes it requires self discipline.  YES it is doable.  Keep eating frequently but cut the amount... you are only a few hrs away from your next meal.

5.  Have your biggest meal after your workout.  Your body is more efficient at using macro nutrients (carbs, pro and fat) after workouts.  Make the rest of your meals smaller and be super conscious of what being full really is!


Thursday, October 27, 2011

Sleepy TIme

What does sleep have to do with anything?

Well, sleep is a game changer.  Sleep helps you recover obviously but it also realigns and balances your hormones.

The more sleep you get... the healthier you will be, the skinnier you will be and the more "awesomer" you will be... thats a word right?

I do not practice what I'm about to tell you but I wish that I did... Take at least 1 hour before bedtime and turn off the TV.  Turn off the computer.  UNPLUG FROM THE WORLD! 

I do practice this:  Crank the Temp down to 68 and black out your entire bedroom.  No alarm clock right by your head radiating its bright red/green brilliance at your face all night.  Turn that sucker around or put a tee shirt in front of it or something.  I want your bed room to be a cold black sleep cave.

Friday will be loaded with FUN.  So be ready for a good workout!!!

Quick note before I check out:

It is very easy to change one thing about your diet at a time.  So here is one thing that you can change!

Eat more veggies!  Any type.  I do not care what type you eat.  Please eat more of em.  They love you.  You should love them.

You + Veggies = Awesomerness

Monday, October 24, 2011

Fish Oil- Plus some other goodies

Whats the deal with Fish Oil?  Here are a some answers to questions I've been getting at the gym lately:

Q. What does fish oil do?

A.  Fish Oil (the types of fats in it) fight cancer, help with autoimmunity, help with Insulin sensitivity and Insulin resistance, aids in recovery and fertility.

Q.  How much do we need to take?

A.  According to fish oil guru Robb Wolf, "If you are over weight or recently diagnosed with a condition related to insulin resistance or autoimmunity, the dosage may be quite high initially.  As much as one gram of EPA/DHA for every ten pounds of body weight per day.  Your product will vary in how much it contains. (look on the back).  You can use the online calculator made by our friends at"

Q. What are some Good Brands?

A.  Nordic Naturals, Carlsons, and Barleans.

So thats it on the Fish Oil topic.

I know all of you had a busy weekend with home coming and other college/high school football events.  Even though you were out and about I still want you to keep up with your little black book and write down what you are eating!  If you do not keep up with your book and do not bring it to the gym every day you will have burpees!  How many?  10 this week... and then 20 the next and then 30... and so on.

The work out today goes like so:

2 rounds of: power clean, row, run, pull up.  The pull ups and power cleans are put back to back for a reason.  I'll explain later.

Last but not least!!!!!! Recipe for the week!

Jambalaya:  BOOM!

  • 1tbsp olive oil (maybe more)
  • 1/2 lb spicy sausage (andouille sausage or your favorite)
  • 1 cup chopped onion
  • 3/4 cup bell pepper
  • 1/2 cup celery
  • 1/2 tsp tony's (I just shake it all over)
  • 1 bay leaf (don't have to have this but its great with it)
  • 2 small cans tomato sauce (find a spicy kind if you can)
  • 2 cups chicken broth
  • 1.5 cups water
  • 1.5 cups finely chopped cauliflower (this is going to be the rice)
  • a little cayenne pepper
  • 1/2 lb of shrimp
In a skillet, heat the olive oil, sausage, onion peppers and the celery.  Saute for 5 min or so, then add all your seasoning and the Bay leaf.  Cook for a min more.  Add the tomato sauce, broth and water and cauliflower.  Bring to a boil, then cover, reduce heat to medium-low and simmer for 20min.  Remove the Bay leaf.  In another skillet, saute the shrimp, add some more seasoning, cayenne, and olive oil.  Takes about 2 min for the shrimp to be done, then add it to the Jambalaya!

Things I have learned about this recipe.  You might have to cook a little longer to get the consistency you want.  I usually cook some chicken on the George Foreman, chop it up, and then add it when I add the shrimp.  While the JAM is simmering (20min), I season the shrimp and let it sit to the side in a bowl (trying to add/lock in as much flavor as possible). 

Chicken Fajitas: YES!

  • 1 tbsp olive oil
  • small/medium onion chopped
  • 2lbs chicken (I just buy 3 breast from corner market)
  • Taco Seasoning Packet (Taco Bell or McCormick)
  • 1bell pepper cut into strips
  • 1 Bag salad of your choice
  • 1-2 tomatoes
  • 1 avocado
Add Olive oil to skillet, heat it over medium.  add onion and saute until soft. Cut chicken into strips and add to skillet. add the Taco seasoning packet.  make sure you toss the chicken or just get it evenly covered. add bell pepper when chicken starts to brown.  Put some of the bag salad in a bowl, MAKE SURE chicken is cooked through and then put it on top of salad, add chopped tomato, and avocado.  I usually top mine with a table spoon of salsa and maybe a little hot sauce.

Notes:  you can do chicken and steak!  or better yet buy some extra shrimp for the jambalaya and have the fajita trifecta!!!! Steak Shrimp and CHICKEN!  BOOM SAUCE!


Thursday, October 20, 2011


Nice little recovery day at the gym today!

If you have not paid to be in the Fall Challenge YOU MUST DO SO by Saturday at 10am.  If you do not pay the entry fee, you will not be allowed to compete in the challenge.  Also, there are many of you that still need to complete the strength portion of the Challenge.  If you do not complete the strength portion you will not be eligible to compete in the strength category!  So, pay up and get the strength portion done homies!

Things to do outside of the gym:

  1. Extra Cardio.  It does not have to be super intense!  Feel free to ride your bike on the trace or go for a walk/jog.  If you are expending energy you are burning calories!
  2. If you are not taking a multivitamin please start taking one!  It's hard to get all the vitamins and minerals you need every day... so a multivitamin will help with this task.  
  3. You have heard me say this for 2yrs... Take Fish Oil!  Google the positive properties of Fish oil.  you will be amazed!
  4. In your "little black book" one of the bits of info says:  Take 20min to eat your meal.  Try it out!
  5.  Write your meals down in your black book!

Great first week!  Keep up the hard work!

Wednesday, October 19, 2011


Today we will test the strength portion of our challenge.

Come prepared for some technique work and a very challenging workout.

If you missed the workout portion of the challenge you will able to make it up today - Friday.

Also we will have Yoga at 8am this Saturday the 22nd!  COME JOIN THE Cool Kids!

I'll make another post tonight with some more information about what is expected of your outside the gym during the challenge!

Tuesday, October 18, 2011

Crock Pot Heaven

We often talk with clients about planning ahead of time. Part of planning for success is preparing meals for the week. Looking in your refrigerator and having it filled with awesome meals stocked away in containers will be a sure fire way to stick with successful eating. Preparing meals can be time consuming unless you plan accordingly.  So, here are a few delicious recipes that will help you save on time!

Pork Spare Ribs
Pork Spare Ribs (wait for them to go on sale at your local market)
3 Green Apples (I usually go with Granny Smith)
1 Sweet Onion
1 Tsp. Cinnamon
½ tsp. Nutmeg

Slice the granny smith apples and place half at the bottom of the crock pot. Chop the onion and place half the onion at the bottom of the crock pot. Place the spare ribs in on top of the apples and onions. Cover the spare ribs with the remaining apples and onions. Cover the apples and onions with the cinnamon, nutmeg and salt and pepper.  Turn your crock pot on low for 7 – 9 hours. Let the aroma of the cinnamon and nutmeg fill your house when you get home from work and enjoy!  I haven't used nutmeg and cinnamon in this combo in awhile.  I usually do a packet of McCormick's BBQ seasoning.

Chicken Chili
4 Chicken Breast
2 Cups Chili Green Sauce or Verde Sauce
6 Tomatillos
2 jalapenos, seeds and ribs removed
4 Cloves of garlic (diced)
1 Tsp. Onion Powder

Place the chicken breast in the crock pot. Cover the chicken with green chili sauce. Quarter the tomatillos and place inside the crock pot along with the jalapenos and garlic cloves. Cover and cook on low for 6 – 7 hours.

Mexican Chicken
3-4 Chicken Breast
1 medium sized whole onion
1 green pepper
1 can of rotel
Season with either: salt pepper and tonys or McCormick's Taco Seasoning

Place chicken in crock pot.  Cover chicken with seasoning first.  Add bell pepper, onion and rotel. 

Monday, October 17, 2011

Day One in the Books.

Palace Pageant Update:  Day one

Over 100 people came through the gym today.  It was a busy morning and busy afternoon to say the least!  I want to personally thank all of you guys for being Super Beast and dominating the Palace Workout.

During the next 6 weeks we will check your food logs... so make sure you bring them to the gym.  If you do not bring them, then guess what?  BURPEES!!!

I will also add some go to recipes to my blog post in case you guys need some ideas.  If you're nice I might even post a video of me cooking some grub!

If you missed the workout today, do not fret.  You will be able to get the workout in sometime this week.  Please bring your payment for the Palace Pageant if you want to join in on the fun!

Again, thank you guys!  Today was a fun day for sure!

Thursday, October 13, 2011

The Final Details

Palace Pageant:

Our Fall Challenge AKA: Palace Pageant will begin October the 17th and end the 21st of November.

I know that some of you might be out of town for the final few days.  Being out of town is fine... we will get your final stats before you leave.

How do you sign up?

Answer:  We have a sign up board on the back wall of the gym.

How long will the Challenge last?

October 17th - November 21st

How much does it cost?

Answer: 20$

What does the Challenge consist of?

Answer: A weight loss challenge, A weight lifting challenge, A workout challenge

What if I can't do all the movements?

Answer: All of the movements for THIS challenge are very basic.  We will not throw handstand push ups at you or muscle ups or any other movement that we have not spent tons of time practicing.

What are the movements for the workout?


Over the next 5 weeks our programing/workouts will be geared toward the challenge.  So, if you have not signed up... well you might as well sign up and play along!

Few other details:  the weight loss challenge will be decided by percentage of weight lost, not total pounds.  The strength challenge will follow the same format and so will the workout.

There will be prizes given to the male and female winners of each category: Workout, Weight loss, Weight Lifting.

Any other questions talk to me at the gym!

Monday, October 3, 2011

The Palace Pageant


We have wanted to host a challenge of some sort for quite some time and nooooooowwww  WE ARE.


The "Palace Pageant" will begin October the 17th and end November the 21st.

To participate in the Pageant you must:

  • pay and entry fee of 20$
  • weigh in
  • perform the "Pageant Test"

This is not just a weight loss contest.  There will be three levels at which to compete:

  1. An old fashion weight lifting contest
  2. A Biggest Loser style contest
  3. A Danger Zone Workout Contest

More details will be released throughout this week!  GET PUMPED!

Thursday, September 29, 2011

You've gotta start somewhere...

I bet this guy woke up one day and started knocking out one handed pull up/jump things.... Yeah right.

I would clown on this guy for the pants he's wearing but the dude is probably as strong as an orangutang and very capable of handling himself.  So to you Mr. Pants Man, you keep on keeping on.

So how in the heck do you do jumping one fingered pull ups?

Step 1.  Wear Killer pajama pants.

Step 2.  Listen to slow relaxing music

Thats it.  Presto.  Jumping one handed pull ups.

There is no "magic bullet" or over night pill you can take to get amazing results like Mr. Pants Man.  Mainstream media and ad companies will tell you different though...  They will come out with a pill, or a door gym contraption that will Guarantee one finger jumping pull ups in 90 days.  BS.

If you want to accomplish amazing things you must be consistent.  If you want to accomplish amazing things you must make small gains.  If you want to accomplish amazing things you have to be a mental monster!

If you scour back through history and start examining the traits of amazing people you will find these common traits:

1. Consistent
2. Perseverance
3. Positive/Confident

Take these 3 traits and ask yourself: Do I apply these in my life?  Do apply these to my goals, dreams and aspirations?  Or are you still waiting on the magic bullet... the quick fix...

Wednesday, September 28, 2011


What is up Versus Community?

We are quickly approaching the holidays!  Can you guys believe it is almost October?  It seems like yesterday it was 100 degrees and only July 1st.  TIME FLYS!

You guys have made it through the roughest part of our Versus schedule.  Pat yourself on the back for sticking it out during the summer months.

Like I said, the holidays are upon us.  During this time of year the majority of people are busy with events, family, etc...  It is hard to stay on track with all tons of distractions out there.  So... we have decided to throw our First Ever Fall Challenge.  The challenge will being in the middle of October and last until the week of thanksgiving.

The Challenge (yet to be named) will have different incentives associated with it.  For example:  If weight loss is your goal, there will be a weight loss component.  If getting stronger is your goal, there will be a "getting stronger" component.  If just over all cardio and boot camp style workouts fit you best and you want to test yourself, there will be a caveat for that as well.  This challenge is for everyone at the gym.  I know that some folks are competing in the mighty magnolia triathlon in a few weeks time.  We also have members who love to run 5k's to get a free tee shirt.  But we have some of you guys who've never signed up for anything in your life.  Well guess what?  Let our fall challenge be your the first thing that you have ever trained for in your life!  Make it your goal to lose weight, get stronger, or perform better than you ever have before.  Really... what do you stand to lose by signing up?  I mean, aaaaaaallllll the cool kids are doing it!

Ok, so lets get real.  When you do sign up, you need to set a goal.  How do you set a goal?  Do you just speak it aloud and let it drift off into the cosmos?  Do you just constantly think about it all day until it drives you insane?  Negative ghost rider!  Lets cover some basics on setting a goal and then accomplishing it.

1.  Have you caught yourself looking at people around the gym and saying, "Dude, she has lost a lot of weight" or "When did he ditch the band and start doing pull ups without it" or " Shooooooot, she has gotten soooo much faster at running/rowing".  If you haven't then you need to take a look around the gym.  "These people" are successful in my opinion because they get real.  Whats real?  Lets look at it this way.

If you are watching a nascar race on tv and suddenly have the urge to win the Daytona 500 and you say to yourself, "Self (insert your name here), my goal is to win the Daytona 500.

Goal: Win the Daytona 500

Problem with that: You have never been over 80mph, this is the first nascar race you've seen and you thought the Pepsi 400 was an AMRAP of how many soft drinks you could drink in 400minutes.

Result:  You are stuck racing on Xbox or the in the arcade because you didn't take the steps to get where you needed to be.  You did not get real.

Goal: Lose 5% body fat in 8 weeks.

Problem with that:  You get your workout in but when you leave the gym all you want to do is have a "few glasses" of wine and maybe a tablespoon ( lets see how much I can balance on this spoon) of peanut butter before bedtime.

Result:  You follow me?

If you are focused on your goal and are willing to get real... success is the only option.  You will do what it takes.  Period.  Adjust your behavior to fit into the requirements of your goal.  If your goal requires you do not drink alcohol, adjust.  If your goal requires that you run or ride on your off days from the gym, adjust.  Make things happen!  Do not be a victim!  Do Not Be a : I hope person.  I hope to make a million dollars one day.  I hope to dead lift 400lbs.  I hope to run a marathon.  I hope to learn spanish.  Hope without action is futile.

2.  Goals need to measurable.  Luckily the Fall Challenge has got this one solved for you.  There will be a start date and an end date.  There will also be other ways to track progress i.e. strength, performance, etc...

3.  Remember this:  SMART GOALS

Specific, Measurable, Attainable, Realistic, Timely.  All Goals need to fit this criteria.

This is a long post that barely scratches the surface of Goal setting.  I hope this helps and be ready for more information on the fall challenge!

Tuesday, September 20, 2011

Sample Meal Plan

Yo yo yo Versus Folks!  I've been asked and asked about writing down a sample meal plan and I have always said, "NO!".  However,  I'll go against my better judgement and write one out for you.

This is the meal plan I've followed 3 times to lose weight fast. 

DISCLAIMER:  It worked for me and I loved it.  However it might not work for you and you need to consult a physician before you begin any diet plan (i've always wanted to write that).

Breakfast:  As I have said many times, breakfast is and always will be the most important meal of the day.  There are 100's of clever analogies I could use to stress the importance of breakfast but I'll just say this:  If you make any excuse for not eating breakfast, you do not want your weight loss goal bad enough  End of Story!

Here is the main goal for breakfast:  Make it Protein and Fat.  Guess what?  When you limit your meal choices to protein and fat it TOTALLY takes out 90% of what Americans normally eat.  Milk, Cereal, Honey Buns, Donuts, Toast, Grits, Pancakes, Biscuits, Waffles, Pop-tarts, Granola Bars, Special K Bars, breakfast burritos, etc... are a no go.  Why?  They make you fat.  Period.  Do not try and rationalize a crummy food choice into your diet if your goal is weight loss.

So what can you eat?  Eggs, Bacon, Sausage, Protein Shake, Leftovers from the night before.  I always would eat 3-4 eggs and 2 pieces of bacon or I'd go to subway and order a foot long breakfast sub and ask them to serve it to me without bread.  NO CHEESE!  Load up on the veggies and have a blast!

Snack:  For me, Protein bar or some LOW SUGAR Beef Jerky.  Simple, easy, and effective.

Lunch:  Always a salad or a Meat and Veggies from somewhere in Hattiesburg.  If you take off the croutons and cheese you are left with Meat and Veggies.  Try Lenny's, Subway, Poboy Express, The End Zone, Caliente Grill, Hell ANYWHERE!  Next Question: Dressing!  I started using Ranch and tried using very little.  I lost that battle.  When dressings are concerned LOW SUGAR is the best bet.  Google what dressings are the best.  For me, I used a lot hot sauce, salsa, guacamole... or anything to make the salad moist.  Eventually I kick the dressing altogether because... I WAS GETTING RESULTS.  Remember FAT FREE and LIGHT isn't always the best.

Snack:  Same as above

Dinner:  Chili, Soup, Crock Pot Meal, Ribs, Steak, Chicken, Pork, Fish, Veal, Shrimp, broccoli, kale, spinach, cabbage, asparagus, onions, tomatoes, avocado, etc.  Anyway you guys want to combine any of this is perfectly cool.  I had theme nights usually every Monday Wed and Friday.  For Example: Mexican Monday!  I would make my own fajitas, with black beans, and avocado.  Wednesday: Italian theme.  I made vegetable spaghetti MINUS the noodles.  Tons of zucchini, squash, sauce and lean ground beef or ground turkey.

Breakfast: 3-4 eggs, whites or whole, 2 pieces of bacon or subway footlong breakfast sub with no bread

Snack: Protein Bar or leftovers

Lunch: Salad with no cheese or croutons or meat and veggies of any type

Snack: Same

Dinner: Meat and Veggie

Usually what happens when I write a very detailed meal plan is this:  PEOPLE DON'T FOLLOW IT.  If you go see a certified nutritionist you'll pay out the Wazoo for it... maybe the money is a motivator.

Lastly.  You must learn how to take care of yourself.  If you do not put thought into your nutrition or effort into your nutrition, you WILL fail.  You can not Out Train or Out Work a bad nutrition program!  Try this for 30 days with only a cheat day every 10 days... JACK POT.

Tuesday, September 13, 2011

why you need to dead lift

Hi folks.

the workout today:

3x5 dead lift


8 rounds of 10 kbs, 10 burpee, 10 sdlhp, 10 push up

I could write an analysis of the dead lift to address the title of this blog post.  However,  I will post a link to a video with good evidence of why you should dead lift.  WHY TO DEAD LIFT

This video took place today I believe and dude... you never know what life will throw at you.  The majority of the time we use our fitness for fun or for a challenge.  Rarely do we use our fitness to help someone in need or for our own survival.

Sunday, September 11, 2011

Motivation for Monday

Thursday, September 1, 2011

2 Years

Well we made it.  I never imagined when I ordered our first piece of equipment that we would actually make it as a business past a few days.  I am a huge Debbie Downer when I first begin something.  But after we opened on day one... I just knew things were going to be different.
Brody on top of our first order of equipment

Here is a little history on where we started:  Versus actually didn't start in the little warehouse where we are now.  Kellar had a Boot Camp class that met at Wesley Medical walking track 2 times a week.  Those 10-15 boot campers were the first actual members!  To you guys and gals, I can not thank you enough for sticking with us at the beginning when we didn't have any equipment and didn't even have a building!  Thank you!

While I was still working at smoothie king (off the clock Travis) I drove around looking for buildings that would be suitable for our type of gym.  We finally found our little warehouse on Liberty Place.
When I walked into the building in August and immediately began to sweat, I knew we were in the right spot.  It was covered in dust, had crazy looking walls that gave people the feel that we are sponsored by Lowes and concrete floors.  HOME!

We had to do a little remodeling at first.  By little I mean we had to take out an entire office wall, keep it intact and place back where it came from.  Paint the Floor (thanks marc).  Rip up some angle iron (thanks MMT).  Replace all the outlets and install some new ones (thanks tyler, dad and papa).  Paint (thanks Kellar).
moving the office wall
So, once we had all the cosmetic stuff finished, I mean because the gym looks like a pig with lip stick right now, we were ready to invite some of our friends in to work out.  I say friends because, I didn't want to invite the Public because, well... really... if anyone died in the first few weeks it'd be bad for business.  Friends don't sue you when they are dead and they usually die at home after the workout is over (its a pride thing), not actually strapped in the rower in front of potential clients.  Fortunately, everyone that came loved it!  Word spread that we had a fun atmosphere with great supportive people to train with.  Our membership went from 10-15 to 30-40 people pretty quick.

At first I would meet people at the gym whenever they wanted.  But after we got 30-40 people we started to offer time slots to attend classes.  My first real class was 6am.  You guys and gals are true warriors.  I do not know how you get up and put on the performances you do at 6am.  And you do it with great attitudes!  I always get motivation from you guys.  The second class time we had nailed down was 9am.  Holy hand grenade batman.  All I will say is this... you are my "favorite class."  Finally we have the afternoon crew. You guys have been with us forever!  I can not thank you enough for sticking with me.  You guys are like family to us.  THANK YOU.

lots of concrete and new pullup bars
Now back to present day... We now have 2 quasi employees ( I don't want to call them employees because they are much more than that), over 150 members, boot camps, team conditioning programs and one on one client training!  All of that in two years!  We are currently working on our own TV station, Pony farm, and world take over, but hey that stuff takes time.

Again, none of this would be possible without you guys.  I thank the Lord all the time for you guys.  Thank you, Thank you, Thank you.  Here is to another 2 years or 20!

Tuesday, August 30, 2011

Burnout and Rehab

I want to address a few topics in this post

1. Burnout. 

What is burnout?  I bet there is a professional definition and I could get on webster's online dictionary and provide one but who wants to know what some Oxford Button down Yale grad has to say about burnout.  I mean, depending on the type of burnout we are talking about here I might consult Jim Morrison, Kurt Cobain, Amy Winehouse, or Chris Farley (Experts in the field if you ask me).

But what I am talking about is Gym Burnout.  Can this actually happen?  We have an awesome gym, so how can you get burnt out on it?  Some of you guys will never experience burnout due to missing time at the gym because of work, family events, and what have you.  These little breaks play a crucial role in keeping you mentally fresh and even physically healthy.  Fathom this:  What if I asked you to Crush/Kill every workout, every day, every week, every year... Could your body actual handle this?  Could you mentally gear up for this every day?  Before you answer this question think about this:  Olympic athletes train in a 4 year cycle.  NFL athletes train in a 10month cycle.  MLB athletes have a grueling season and then 3 months off before the next season.  What do all of these athletes have in common?  OFF TIME.

So if the professionals need time off or time to de-load shouldn't you?  I'll answer this for you: YES!

If you are feeling run down, not sleeping, can't make it through a single workout without feeling like poo poo, then you might wanna sit down and take a look back at your workout log and your nutrition.  How many workouts have you hit in a row?  At what intensity?  How much weight did you use?  Did you try to kill yourself every workout?  In my humble opinion,  I suggest scaling things back every so often.  You know your body better than anyone on the planet and if you can't mentally get up for workouts you might be suffering Burnout. 

Here is some stream of consciousness about burnout:  sick with strep throat for a week and the next week can't finish the workout?  take your time (not burn out).  ate like crap for a week and a half (not burn out) clean up that diet home boy!  My shoulder hurts so bad it wakes me up at night! (take time off and evaluate your shoulder).  I can't finish any workout and my fat loss it at a stand still (look at your nutrition and make sure its on par).  Pay attention to your body, how it feels, how you sleep, how clean your diet is and how high your motivation is... your body will let you know when to push and when to back off.  A good rule of thumb would be this:  Judge yourself at the end of every month.  How do you feel, how do you look and how do you perform.  END OF BURNOUT.  if you have questions let me know.

REHAB-  If you have an injury you need to address it!  Many years ago if I had something that bothered me I would just sweep it under the rug.  And Hey!  if you are 18 and something bothers you, heck you might be able to push through it.  Just yesterday I heard a story about someone ( 13 year old) we know who competed in gymnastics with a torn meniscus for over a year.  Dealing with pain for over a year is NOBLE as all get out.  For most of us, its smarter to take time off from the movements that hurt, and nurse our injuries back to good health.

I'll use myself as an example.  A few years ago my back hurt so bad that I thought I needed a wheel chair.  I had shooting pains down my legs, across my back and hips and even in my shoulder blades.  What was my first thought?  I need to strengthen my back.  So, while my back was hurting dumb old Steve was dead lifting and back squatting.  It makes perfect sense to continue to strengthen your back while its hurt right?

If something hurts you need to #1.  Stretch/Foam roll and Ice.  #2.  Tell a trainer.  3# Adjust your training movements accordingly.

Do not try to work through an injury.  People will disagree with me, but what I have found is that taking a week off is 10x's better than training through 3-4 weeks of pain.

Lastly, if you are over 30 you need to stretch before and after every workout.  You need to pay attention to your workouts.  You need to pay attention to your body.  Treat it right and it will do the same!

-Meta World Peace!

Thursday, August 25, 2011


So I have a Birthday Tomorrow.

I'm turning 30    :(

Kellar came up with a 30th Birthday workout and said "we all have to do it"

I'll go ahead and post it even though it make some of you sick to your stomach...

30 Dumbbell man makers
30 Squats (Over Head, Front or Back)
30 Burpee Pull Ups
30 Hang Cleans
30 KBS
30 Thrusters

Wednesday, August 24, 2011


Guys and Gals of Versus please remember a few people in your prayers:

David Hester (commonly referred to as Hester) is tackling Ranger School in Georgia as you read this.  There is no telling what they are putting him through, but rest assured he is giving it his best.  When you are in the gym in 100 degree heat, remember, Hester is dressed in long pants, long shirt and maybe even some gear all day...  Keep him in your prayers.

James Bordelon, a guy that some of the old school Versus Folk might know is deployed over seas right now.  He isn't behind a desk either.  He is a PCS grad and a good friend.  He trained and passed the same Ranger School Hester is in now.  Both of these guys trained and prepared at our gym... hope we helped boys.

Jeremiah Malmberg is smack in the middle of air borne school, and I think he has a few weeks left.  I am not sure what air borne school entails, but you can bet it is not easy.  Good Luck buddy.

Workouts for the week.

monday: a huge team chipper
20 calorie row, 30 burpees, 40 clean and jerks, 50 situps, down and back walking lunge and 400m run

Tuesday: 10 toes to bar, 20 push ups, 30 double unders 4 rounds

wednesday: 20min Amrap of 5 chest to bar pull up, 10 wall ball, 15 kettle bell swings.

Glad you are caught up!  Hope to see all of you at the PCS 5k this weekend.

Thursday, August 18, 2011

Cardio: A how to guide.

Workout: 4 rounds
Run 800m
Row 500m

The objective of today's workout was elevated heart rate for a sustained period of time.  Mission Accomplished!

During longer workouts (for me personally) I start to have a hard time with maintaining my pace toward the middle/end.  I always have a little bit of gas in the tank to sprint toward the end, but I have a hard time maintaining pace and THEN kicking it in at the end.  How do you fix this problem if it happens to you?

Here is my how to guide to be an ultimate pacer with a kick at the end:

1.  Be a Mental Monster and not a Mental Midget.  If you always back off your pace when it starts to get very difficult to maintain, you will never improve.  WARNING:  It is going to hurt when you trying to make performance gains.  When you start hurting a little voice in your head shoves its way to the very front of your thought process... "STOP" it says.  At this very moment you have a choice to make.  What I am asking you to do is tell that little voice, NO.  There are some days when you will win the battle of the voice.  There will be some days that you lose.  When you begin winning the battle over and over again you are on your way to becoming a Mental Monster.

2.  Practice workouts that take you into longer time domains.  If you have a hard time with, lets say double unders, what do you do?  Practice them!  If you have a hard time with longer workouts, practice!  Need an idea for a great travel workout?  Make the time limit 30min or longer... ugh right?
To clarify something:  we tend to do shorter workouts with higher intensity so we do not have to put in tons of time doing workouts.  However, if you are struggling with overall capacity, you need to dive into the water you are scared.

3.  Let the Drummer Kick.  At the very end of a workout or race you need to have a sense of urgency.  We always yell this sarcastic statement around the gym, "The faster you go, the faster its over."  Well duh...  but what we are really getting at is urgency.  I always want to finish a workout and feel good about the job I have done.  If I have urgency to finish and try really hard to shut out the little voice 99% of the time I feel good about my workout and my performance.  Who cares where everyone else finishes!!!  So kick the tires and light the fires big daddy!  Let the drummer kick son!  Dig down deep, forget about how bad it hurts and do not be scared to push to new levels!

Wednesday, August 17, 2011


PCS High School is hosting their very first Legacy 5k run.  I went to PCS and a ton of our current clients have children that go there now.  I think it would be really cool if we all got together and ran in their 5k on August the 27th.... the day after I turn 30 :(

We have sign up sheets at the gym.  Let me know if you are interested!

Workout: Row 20 calories, 30 Wall Ball, 20 toes 2 bar, 30 box jump, 20 kbs, 30 push ups, 20 push press, 30 cal Row.  The format is pretty cool so show up for details.

Monday, August 15, 2011

2011 Arthur Ashe Award - Dewey Bozella

Sometimes life brings a challenge to your door step. Its what you do with it and how you handle it that determines... well... determines what you are made of. Whats cool is this: He used boxing/working out and challenging himself to keep his sanity and help him continue the fight for his freedom. Does your workout do this for you? Does it help you stay sane on your insane days? If you make it through a horrible workout, does it silence the other stupid stresses in your life and allow you to stay on task?

IMAGINE what this man endured, take a step back and look at your own life.... Pretty good right?

WORKOUT: 5 Front squat in to a Push press, 7 pull up, run 200m. 8 rounds

Thursday, August 11, 2011

Team Workouts!


1. Run 400m, 30 Thrusters (35f,45m)

2. From the Ground to Over head any way possible x 20 (115m,75f)

3. 30 Hand-Release Push-Ups
    40 Front Squats (53m,35f)
    50 Kettlebell Swings (53m/35f )

4.  15-12-9 of Power Clean (135m, 85f) and Burpee

5.  100 wall ball and 800m relay run

Ok.  Here are some of the guidelines:  Teams of two will complete the workouts.  Team member #1 will do the first workout while Team member #2 watches and cheers violently!  Team member #2 will do workout number 2 while Team member #1 rest and cheers violently...  You will continue to flip flop Workouts until you get to WORKOUT #5.

On Workout #5 only one person will work at a time on the wall balls.  Once the Wall Balls are done the team will move outside for the run.  Each team member will run two 200m runs.  Again only one person can work at a time.

More Guide Lines will await you at the gym!  Come with a good attitude and be prepared to work HARD!

Wednesday, August 10, 2011

Jack n the Box

Workout: row 1000m, 100 Double Unders, 30 Pull ups (Make chest touch the Bar).

In a few weeks,  I'll be adding folks to our success story page (with your permission of course).

We have TONS of people around the gym that have had BIG success with us at Versus Strength and Conditioning.  One thing that all of our successful clients do is:  Practice What We Preach

If you are a interested in losing the last 5-10lbs that stands between you and the coveted 6-pack but refuse to adhere to our strict nutrition standards... well... I can promise you, you will never get your 6-pack until you get your nutrition right.  Now before I get all you internet/keyboard samurai out there fired up, let me say this:  There are some exceptions to the rule.  God given genetics is one exception and the use of performance enhancing drugs is the other.

However, as I stated earlier, if you practice what we preach I can promise you positive results.  I have put 15-20lbs of muscle on people, taken 70-80lbs off people, put people through their first triathlon, and put people through their first 5k.  We get results out of people.  PERIOD.  If you can't get a pull up,  we'll provide the way if you provide the work.  If you want to be able to walk on your hands for 50ft, we will provide the way if you provide the work.  If you want to lose 50lbs, we will give you the nutrition plan to do it... but always remember this:  You can not out train a poor nutrition plan.

Whatever goal you may have I dare you to dump it on us and see if we can help you meet it.  Quit using lame excuses and get on the bus... or get left by it.

**Team workout friday!  Bring a partner!

Monday, August 8, 2011

Push ups

Short and simple... How do you get better at push ups?


run 400m
25 hand release push ups
a whole lot of situps

Sunday, August 7, 2011

Team Workout


Make sure you are on time!  This friday the 12th we will host a fun team workout!  Be there or be square!

Friday, August 5, 2011

How to Squat

The Abridged Version

The most common misconception about the squat is: The first movement is down.  If you are in the "down" crowd, you are incorrect young sirs.  If you go down, you will run out of room and most definitely end up with the majority of your weight on your toes.  If you are a toe squatter, STOP.  Your meniscus with thank you.

The squat begins with the hips moving back, then force your knees out, arch your back and THEN you can begin to descend.  Remember to put the majority of your weight on your heels.  If you sit back, force your knees out, keep your chest up and stay on your heels... you should be good... barring any accidents happening (like aliens with ray guns blowing up your gym, a super ballad by Guns and Roses blaring across the speakers taking you back to the glory days, or a big foot sighting).  Perfect practice makes perfect!

Workout: Not for Time

Run 400m
20 back squat, front squat or OH Squat
20 pull ups

Wednesday, August 3, 2011

Its Getting Hot in Here

... So...  Its sorta cold outside.

Heat Index today was 100+ today.  Make sure you are making an effort to stay hydrated throughout the entire day!  Do not try to drink a bottle of water before you hit the gym and think its going to be enough... believe me it won't be.

Today we worked on a lot of technique stuff with the dead lift, hang squat clean and the push jerk.  All of these movements are fun to do and easy to mess up.  Deadly combo if you ask me...  Remember one of our motto's is "Master the Basics".  You may not be super flashy, but honestly, being rock solid is better than being flashy every once in a while.

Workout: 3 rounds
5 dead lift
5 hang squat clean
5 push jerk
10 burpees
add weight at each round.

Monday, August 1, 2011

Great Core Work Out

The workout today, believe it or not, was a great core work out.  Usually, when we think about the buzz word "Core" we think of what??? ABS!  Correct sir.  However,  when you think of your "core" think of 2 things: Front and Back.

Front:  The good old rectus abdominis commonly referred to as the six pack.

Back: There are so many layers of fascia and muscles going HERE that I'll let you look at the link.

Work out: 3 rounds
30 hr push ups
30 calorie row
30 kbs

Your ability to stabilize your lower back and brace with your abs is crucial in every workout.  Be mindful of your entire core and challenge yourself by activating it every workout!

How to be better at ANY Sport

I think every little boy has a phase where he wants to a pro at something.  My "pro phase" was all throughout high school.  Buddy, I wanted to be better than Michael Jordan.  I also wanted to out run Carl Lewis.  Honestly, I just knew I could knock out Mike Tyson with a single punch and drop bombs all over Roger Clemens.

I played hard during my high school career and had an opportunity to play at the college level but "things didn't pan out."  By "things didn't pan out" I mean,  I wasn't good enough to dunk on Michael Jordan.  However, not dunking on Mike let me focus on what I think is my passion in life: helping people through personal training.

I ask myself all the time, "How would I have helped High School me?"  The short list that follows is what I would recommend to myself back in the good old days.  I can promise you this list would have made me better at any sport!

How to be Better At Sports

1.  Lift weights.  I know this is VERY general but I went to private school and we didn't have a weight room.  Being able to throw 300lbs over your head is a huge confident booster when stepping onto the field.

2.  You have a coach for every sport out there so why not hire a strength coach? So, hire a strength coach or a personal trainer with knowledge.  I know that everyone has an EXPERT in the family that is willing to volunteer their time in the gym.  However, listen to me on this, it is super hard to un-train years of bad form.  It is much easier to start with a blank canvas.  I'm not saying that uncle Tommy "is not as good as he once was" but lets be honest... there are some really good coaches out there.  Invest in yourself or your child to get a great foundation built EARLY.

3. Run Track.  Most schools have a track program... JOIN IT.  I skipped out on track one year and really really regret it.

4.  Be an expert at the basics.  I never knew what a dead lift was until college.  I never knew what a clean and jerk or a Olympic snatch was until after college.  I knew about weight lifting machines and that is about it... Guess what?  The best in the world do the basics very well!  The basics are with dumbbells and barbells.  Learn it. Love it.

5.  Work on Work Capacity.  What does this mean?  Hit high intensity workouts at least twice a week.  Push yourself in training so when you need to call upon the "push" in a game, it will not be a new thing.

This is just the short list... but All 5 of the things I have listed go on at Versus Strength and Conditioning on a daily basis.  We lift weights under supervision, we run track style repeats on a weekly basis, we hammer the basics all the time and we nail high intensity workouts 3-4 times a week.

Come by and check us out!

Sunday, July 24, 2011

Time after Time

I post inspirational videos on here from time to time.  Hopefully, when you watch them it inspires you in some way.  I love motivational videos and quotes because they seem to put life into perspective.  Compared to some of the individuals in the videos I post,  I have it made!  To be honest, we all have it made compared to the majority of the individuals in these videos (whether fact or fiction).

I am a FIRM FIRM believer that life is what you make of it.  If life hands you lemons, make lemonade right?  Or open a huge lemonade stand and be the best lemonade salesman on the planet.  If you are not happy in the situation you're in.... Do something about it.  Do whatever it takes to make your situation better.  Be Happy.  Life is too short to be unhappy.  Let me forewarn you.... if you start to make a change be prepared for the haters to come out of the wood works.  Be prepared for negative thoughts and insecurities to immediately pop into your head....  There will be resistance all over the place, in all shapes and sizes.  However, you've got to remember that what is right is not always popular and what is popular is not always right.  You might have to go against the grain to get the job done.    Here is one of the best inspirational videos of all time!!!  Well, in my opinion....  I LOVE IT!  Find what you love and do whatever it takes to be the best at it.

Monday, July 11, 2011

Rainy Monday!

First off... The Beast Mode Award goes to my 4pm class today.  Noah's flood came a' pouring down and you guys decided to run in it!!!  Big PROPS!

I'm sitting here watching Extreme Weight loss Maker Over edition.  GREAT. SHOW.  Yeah I'm aware its got the tear jerker factor etc... but I am really interested in how the show gives you an inside look at what type of life style you have to lead to get to 400lbs.  One contestant a few weeks back explained weight gain very very plainly, "I'm a food addict.  My drug is around me every day, all day, and its legal.  Everyone wants to buy it for you and you have to have it every day to live."  WOW.  I've never really thought of food that way, but food is a "hell of a drug" (charlie murphy!).  Here is an article THAT IS A MUST READ!  It is rather lengthy but I'm telling ya... read it.  Please. READ

Monday: warm up with body weight movements and active stretches

str: front squat and bent over row

workout: 10Min Amrap
20 wall balls
200m run

do the wall balls unbroken!  If you dont have a wall ball do thrusters!

Wednesday, July 6, 2011

Short Week

Monday : Happy Birthday America!

Tuesday:  10 thruster, 10 pull up, run 400m, you go I go format, 10 rounds

Wednesday:  6 rounds: run 300m, then max kettle bell swings

Thursday:  Sneek Peak- 5x5 shoulder press, rest, 60 sec of plank hold (elevate your feet)

5MIN Amrap: 10 Push Press, 10 burpees


If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or, being lied about, don't deal in lies,
or, being hated, don't give way to hating,
And yet don't look too good, nor talk too wise;

If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with triumph and disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to broken,
And stoop and build 'em up with worn-out tools;

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold On";

if you can talk with crowds and keep your virtue,
Or walk with kings - nor lose the common touch;
If neuter foes nor loving friends can hurt you;
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds' worth of distance run -
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man my son!

-Rudyard Kipling

Tuesday, June 28, 2011

On to the next one!

Warm up: 2 rounds of body weight movements 10-15 a piece

Str:  RFE Lunges 3x8 per leg and TGU 3x5 per arm
Single leg and single arm work here

workout: "Swing Away" 

200m run, 250m row, 400m run, 500m row, 800m run, 1000m row, 75 kbs.

KFC is starting to get things right... Finally right?  First, grilled chicken and now they are donating money to diabetes research!  But... there is a catch.  Read THIS !

Monday, June 27, 2011

3rd times a charm!

warm up with body weight movements

str: some classes did hand stand push up work and dip work.  5x5 on all movements

work out:  500m row, 40 squats, 30 situps, 20 push ups, 10 pull ups, rest 3min repeat for a total of 3 rounds.

HUGE ACCOMPLISHMENT for our gym: 90+ people came through today!  Good job guys!  Also, a lot of clients had huge personal accomplishments today.  Guys and Gals, I am very very proud of all you guys for laying the smack down on the workout!  Watching you guys cut your previous work out times in half makes me one proud papa!!!

Get ready to work your tails off this week... we have some fun workouts planned!!!

This video has a rap song in the back ground that may not be suitable for everyone, so you might wanna turn it down... but I wanted to show this old video for one reason: BEAST MODE!

Thursday, June 23, 2011

Back in Black!

Do not forget that we will be hosting Sweat Box Yoga this Saturday @ 8am.  Come get your stretch on!!!

Today we did a little bit more single leg dominate work with some single arm rowing.  Its a good idea to address single leg work and single arm work.  Singles make sure to address any imbalances if you have any... I mean its cool to be the king of the barbell but everybody needs some maintenance here and there.

Workout: 15min Amrap of- 20 double unders, 10 pull ups, 5 man makers. 

Google man makers to get an idea of what they are.... there are many versions, just pick the one that is the hardest!

Fridays workout will be a challenge sooooooo be prepared!  If you want to know what it is you must come to the gym.

Tuesday, June 21, 2011

And Boom goes the dynamite

 Today A LOT of you guys really impressed me with how much progress you have made over the past year that we have been open.  Every time I turn around someone else is doing strict pull ups or throwing the wall ball over the 10 foot mark or running 400m without stopping.  When I see you guys make this kind of progress it makes so thankful to have all of you in the gym!  Thank you for all your hard work!

So far this week everyone has done a great job with coming on the hour and on the half hour.  I will get with each of you very soon to see which class times work out best for you.  Once you pick a class time you must try and stay with that class.  I know that life throws you curve balls sometimes and you'll be unable to make it to class "on time" but we have many other classes and boot camps that make it to a specific class time every night.  Honestly, its the only way that we can grow as a gym and continue to challenge you as clients. 

So,  I'm watching Rambo II right now on AMC.  I am adding it to my top 10 "Favorite Movie" list.  Seriously, whats not to love about this movie?  Guns, Russians, Guns, C-4 explosive arrows, Guns, Hijacking helicopters, More Guns... and last but not least EVERYONE wants to be ripped like Rambo.  That dude is super lean in the movie.  Rumor has it Stallone worked our for 8 months 4 hours a day to get ready for the film!  Now that is some dedication... but I guess that is what it takes to get RIPPED LIKE RAMBO! Keep up the hard work!!!  Get ready for a butt kicker tomorrow!

Here is a sneak peek of tomorrows action:

Str: Over head press work and side planks

3 power clean
6 push up
9 air squat        Reps and rounds TBA!