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!