Failing to Plan

Failing to plan is planning to fail, or so they say.I am as guilty of this as anyone, especially when it comes to my diet and nutrition. These days I’m usually up at 4:30 am and in the gym by 6:00. Given my commute and the sloth-like pace with which I attend my mornings, I rarely have time for more than the obligatory grooming and making coffee before I’m out the door and heading to work. My first cup (travel mug @ 16 ounces) contains a healthy dose of either coconut milk (the canned stuff, unsweetened but with lots of … Read More »


hu·brisˈ(h)yo͞obrəs/nounexcessive pride or self-confidence.synonyms:arrogance, conceit, haughtiness, hauteur, pride, self-importance, egotism, pomposity,superciliousness, superiority; More(in Greek tragedy) excessive pride toward or defiance of the gods, leading to nemesis.Ouch.Thinking you’re more than you are is not so painful. Being shown that you’re less than you think you are, is.But it’s a good hurt, right?Good in the sense of​ it’s being the first step toward facing reality. Good in the sense of course correction and truly becoming the best you can be. It also sucks. It hurts and it’s embarrassing. No one likes to be informed that they’ve been a fool.I have been a … Read More »

Your Weakest Link

We’re only as strong as our weakest linkA few weeks ago, I wrote a post about this concept. I wrote “We’re only as strong as our weakest member,” meaning that we take care of our own. It’s the job of the stronger, more knowledgeable, advanced member to take care of and look after the weaker, less experienced, newbie. We look after our own and strive to bring everyone up regardless of where they started from.Once you’re a part of us, you’re a part of us. Today I want to apply that same concept to you, your body, and your training. … Read More »

How Many Days Per Week Should I Train?

How many days per week should I train?This is one of the more common questions I get asked.It basically means, “How often do I need to come to the gym in order to see results?” As you’ve probably anticipated, my answer is not the simple one you’re looking for. I get it. Life would be so much simpler if I could just answer a question like that with a straight forward “four.” The answer is clear and defined. Easy, right? Now all you have to do is figure out how to get those four sessions in every week. And many … Read More »

The Power of Coaching

“The trainer who trains himself, has a fool for a client.” – Dan John Everyone needs a coach.In the athletic world coaching is a foregone conclusion. No serious team, from little league all the way up to the majors, no serious athlete from kids gymnastics all the way up to the Olympics, would consider approaching their sport with out the constant guidance of a coach. It is well understood that a coach provides objectivity and feedback otherwise unattainable to an athlete in the midst of their sport. One cannot effectively do and observe at the same time. At best neither … Read More »

What We Can Learn from The Biggest Loser

I was asked earlier this week to register my opinion on this piece that showed up in the New York Times. It’s a follow up on several of the contestants six years after their season on The Biggest Loser and details their struggles to maintain the weight they lost during the show.Here’s the biggest takeaway: as a result of the show, everyone of the contestants suffers from a diminished metabolism. They burn anywhere from 200 to 400 fewer daily calories per day than normal people at their same body weights. Meaning that years later they still struggle to keep off excess weight.Most of … Read More »

What You Need To Know But I’m Too “Nice” to Say…

I am deeply passionate about fitness. I know first hand the transformational power regular, consistent training can have on your life and it is my utmost desire to share that knowledge with as many people as possible.In addition to the gym I run here in Birmingham, I run a loose knit organization of like-minded fitness professionals and enthusiasts called Mental Meat Heads. One of our tenants is to encourage fitness professionals to embrace what we call the 85%. This term comes from the fact that a mere 15% of our population engages in any form of regular exercise and training. … Read More »


I learned a new word this week – kinesthete.I found it that same book I mentioned in last week’s post. It was in reference to styles of play. Dr. Stuart Brown in his book, Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul, identifies eight different play personalities: I haven’t read his book yet but it’s certainly going on my list. I found reference to Dr. Brown’s work in, The 15 Commitments of Conscious Leadership, which I heartily recommend.The concept of the kinesthete really grabbed me. Someone who plays through movement. Other styles of play may … Read More »

The Science of Change and How to Make It Work for You

I’ve been listening to this book, The 15 Commitments of Conscious Leadership, and the authors quoted another group of thinkers who have come up with a formula for change:V * D + FS > R = CYes, I agree. It’s a little weird. A math formula for life happenstance? But give it a minute, it actually makes some sense.In this equation, V stands for Vision. This is the picture of your life after the change. It’s the story of how things will be better. D is Discomfort, how much pain you’re in now.FS stands for First Steps or the initial … Read More »


Do you know what fascia is?It’s pretty amazing stuff – a thin network of connective tissue that surrounds all structures in the body. It separates, or connects, depending on your perspective, all individual structures in the body, all the way down to the cellular level. It’s made up of mostly collagen and elastin. You know how sometimes you wake up stiff? Especially if you’ve fallen asleep in an awkward position on the bus or on the couch? What has happened is that for an extended period of time you’ve held a structurally awkward position, long enough that your body’s ability … Read More »

To Be of Service

Kindred,That’s an old word. It’s root is in kind which in addition to meaning “to be nice” also means “of the same.” It’s the same root from which we get the term kin to mean family or the Highland Scot’s ken as in “you know?” You ken your kin, because you’re of the same kind. You ken?We are of the same. Despite a wide variety of backgrounds, interests, dreams, and desires we come together at Agoge Fitness Systems for one common goal. We all want to get better. Getting better may have different shapes, it might do different things, it might … Read More »

New Beginnings/Nobody Gets Left Behind

New BeginningsIt’s been a minute since I last sat down in front of my keyboard like this. Too long actually, as it’s easy to say I’m too busy or other priorities take precedent.But the truth of that matter is, this is important too.So, I’m making a pledge, both to myself and to you, that Friday afternoons are now for writing. One post a week, be they reflections on the week, items of interest, or things I saw that merit a tad more discussion.Together we can forge a better gym, a stronger community, and a place where anyone who enters can … Read More »