I wish I could: No You Don’t!

I wish I could:

We have heard it when watching a sporting event, when training in a group setting, or in a gym. Someone  will say to you,  I wish I could throw a jab like that, or I wish I could run like that, or I wish I could look like that.

My old response, being the coach and  motivator that I am, was:

“you can, you just have to choose to put the time and effort in doing it, you need to study the craft and then work just like they did”.

Of course as soon as I would say something like that the excuses would come pouring out.

Well I would BUT……

I have this old injury…..( pick your favorite one knee, back, shoulder).

I have kids now.

I work shift work

I work overtime

My wife, my husband, my parents, I’m in school right now……

The list goes on and on and on and on and on………

At this point I would try to explain to them that every champion, everyone that works at their craft every day, no matter their level of performance has similar problems.

Guess what, it was like talking to a brick wall.

This is my response now to the following comments.

I wish I could:

Be an athlete.

Throw a Jab like that.

Jump that high.

Run that fast .

Feel and look that good.

Open my own business.

My response is:


  • If you did you would be practicing that skill instead of sitting around watching television.
  • If you did you would be studying the greatest in the world and what they did to get there.
  • If you did you would find a coach that could help you improve what you already have.
  • If you really did want to look like an athlete,  you would put down the six-pack  and chips and be eating and drinking for health.
  • If you did want to be able to look, perform, and feel great, you would be taking steps to do it.

And that requires WORK.

So, No You Don’t want to look like that, you don’t want to perform like that, and

you really don’t want to feel great for the rest of your life.

Because that requires WORK!!

If you did want to be an athlete, if you did want to climb that mountain, if you really did want to fly that airplane, or open that business:  Every excuse that you make for not doing it, you would use to motivate you to accomplish it.

Stumbling blocks or stepping stones?  The choice is yours!

Now, can we all  get in the top 3% and participate at that élite level? Probably not.

But a few of us can and will!

Can we be better than we were yesterday? Absolutely!

Can we perform hard work, concentrated study, concentrated effort, and get in the top 20% of our field?

I believe all of us can.

We can’t do it by sitting around wishing.

We do it by setting a goal and working hard to achieve it.

When I started telling people No You Don’t, I thought I would be met with resistance and with an aggressive attitude.

Nothing could be further from the truth.

When I say No You Don’t.   I actually see their mindset change.

Most look at me and they start thinking about it.  Then most people ask me questions on how they could improve themselves.

They also start to use those same excuses I used to hear why they can’t do something, and they would start telling me how they were going to work around those problems.

Using the same excuses as stepping stones instead of stumbling blocks!

We all want to be better, we all strive for growth in our personal and professional lives.

To do this requires work!

We have to get out of our comfort zone in order to achieve it.

We get comfortable where we are, we get comfortable with who we are, and our excuses become like our precious little gems.  We cherish them and hold onto them.  We use them daily.  We share them with other people and we get to hear why they aren’t happy.

Get out of your comfort zone and dare to go experience an adventure!

So the next time you make a wish….

If it’s something you’re really interested in:

  • Running a race
  • Opening a business
  • Climbing a mountain
  • Taking flying lessons
  • Swimming the English Channel

If it’s something you want to do, look into it.

See what price you have to pay to get it, and then get busy paying that price.

You will become a better person on the journey.

You have the courage to attempt it, and give it your all!

Getting out of your comfort zone stretches your limits, expands your horizons.

Getting out of your comfort zone is an adventure all its own.

Adventure is what life is all about.

You can have adventure in a workout, getting outside of your comfort zone in your own living room every day of life.

Let that be a catalyst for an even Greater Adventure!!

Train Safe

Train outside your comfort zone!

Because really….

You DO Want It!



Workout of the day: WOD Stairs and Floor

Stairs and Floor:

I am guessing most of us are forced indoors more than usual.  That being said, here is a workout that only requires some stairs, and a floor.  If you do not have stairs, you can use anything to step up on.  A jump box, a stool, a chair, use your imagination.

Warm up head to toe with 10 rotations of the following:




Perform 10 Half squats


The work out:

Beginner WOD

Round 1

Walk the stairs for 2 minutes, using each step.

When the 2 minutes are up perform 30 seconds of pushups.  (what ever type of pushup you can do).

30 seconds rest.

Round 2

Walk the stairs for 2 minutes skipping a step.

When the 2 minutes are up perform 30 seconds of your choice of ab work.

30 seconds rest.

Round 3

Walk the stairs for 2 minutes, using each step.

When the 2 minutes are up perform 30 seconds of squats

30 seconds rest

Round 4

Walk the stairs for 2 minutes skipping a step.

30 second side plank. (hit each side for 30 seconds).

30 seconds rest.

Performing ones set along with the warm up takes about 15 minutes.

Add rounds as needed for a good workout.

You are done.  Do some light stretching.


Intermediate WOD:

Perform 1 minute of the exercises listed, with no rest periods.

Perform the work out portion for 25 minutes.

Add rounds as you see fit!

End with light stretching.


Advanced WOD:

Perform 1 minute of the exercises listed, with no rest periods.

We are going to add a 5th and 6th round for you Hard Core Folks:

Round 5- Follow the same stair protocol and on your 1 minute exercise perform 30 seconds of forward bear crawl, 30 seconds of backward bear crawl.

Round 6 -Follow the same stair protocol and on your 1 minute exercise perform backward bear crawl up the stairs, forward bear crawl down the stairs.

If you don’t have stairs perform bear crawl left and right on the floor for the designated time.  

Be careful! It is tough but doable! 

Perform 12 rounds HARD CORE!!!


Have fun and train Safe!

Let me know how it goes!


WOD Tristan

WOD is the Tristan!

One Hour of Burpees!

The burpee:

  • Start in the standing position.
  • Squat down and place your hands on the ground.
  • Thrust your feet back so you are in a pushup position.
  • Perform a pushup.
  • Pull your knees back into squatting position.
  • Stand and then Jump up so your feet are 6 inches off of the floor while your arms are over your head.

If you can’t yet do burpees, do a set of squats followed by a set of pushups.

Keep moving for your time.

I start people out at 10-15 minutes on these High Intensity Workouts.

But if you are up for the challenge of the Tristan.  Go Get Your Sweat On!!!

If You Get:

300 Great Job all in a days work…….easy day!

500 Awesome now go to work!

600 WOW You Get to Eat Breakfast!


Number one Self Defense Strike

Situational awareness is your number one tool in self protection. 

Look for a window of opportunity to avoid the situation and flee.

If you have to use physical skills to defend your self I will explain,

“My Go To” self defense strike:

The Palm Strike

I have often asked if there is one strike that you can count on in most self defense situations.

I don’t like using a one-size-fits-all because it depends on the situation and it depends upon the individual.

But if I have to answer the question: “If I could only teach you one strike for self-protection, self defense, what would it be”?

I would have to say I would teach you the palm strike.

Let’s look at what I want a strike to do it any self-protection situation

First, I want the strike to stop the physical momentum of the attacker.

This will stop the initial attack. We do this by physically stopping the attacker and putting them off-balance. I also want force blunt trauma to their head giving them the brain rattle which can cause dizziness, disorientation, and maybe even a knockout.

Second I want it to disrupt the attackers thought process with pain.

In a way, I’m trying to short circuit their brain.

This inhibits the attacker from carrying out their plan, or being able to rethink the situation. It stops them from being able to follow up cognitively with other attacks.

We do this by the strike inflicting severe pain. Making the attacker react to the pain stimuli in their body rather than continuing to attack.

I believe the palm strike does both of those things in one nice little package.

The target area for the strike is the high-level, meaning anywhere above the shoulders. When striking to the head, there good targets and there are better targets when using the palm strike. The best targets are the eyes, nose, and chin. Under stress you may not be able to hit these precise targets, however even if you hit the hardest part of the skull you will still get a desired effect without doing much damage to your hand.

Under the best circumstances:

When using the palm strike you have three weapons striking at once. Those three weapons are striking three vulnerable targets. 

  • The fingertips striking straight into the eyes
  • The top part of the palm making contact with tip of the nose
  • The heel of the palm striking the chin and the lip area

I have seen up to six different ways to perform a palm strike.

In World War II combatives they use the palm in many ways; I will list the top 3:

Tiger Strike, this strike uses the fingertips striking into the eyes first.

The Chin Jab, this was an inside technique that focused on striking straight up into the chin.

The Face Smash, this uses the palm to smash down on opponents face using the heel of the palm.


Martial arts and self defense schools sometimes use a slight variation of these 3.

For this Article I will just focus on a simple version. 


Basically all you’re doing is shoving your hand it to someone’s face anyway you can, fast and hard. 

This palm strike is a straight strike with less of a circular pattern, giving it stopping power.

Another great thing about the palm strike is that the concept remains the same even if you’re in a grappling situation. You can use it as a chin shove or a face push when they are too close to strike. This will create distance to strike or flee.

How to perform the palm Strike:

To start, hold your hand in front of you, fingers spread slightly apart pulling your fingers back and flex your wrist so that your hand it resembles a 45° angle. You can strike straight in, you can strike in an upward angle, it really doesn’t matter for this beginner strike. If your hand is slightly turned toward the inside or outside the palm strike will still do damage. It is very forgiving to you, yet very devastating to the opponent.

As with all self-defense strikes, I recommend trying to get as much of your body weight behind each strike as possible. That way you’re not just hitting with arm strength, but you are hitting with your bodyweight using your palm as the weapon.

Another great thing about the palm strike is that you can throw it from a traditional boxer stance, or any of you’re ready stances. It is also effective if you are caught with your hands down at your sides, and when you are caught by surprise.

What the strike does to the opponent:

First the strike stops there forward momentum by tipping the attackers head back putting the weight on their heels. At the same time the head is snapping back causing a whiplash effect to the cervical spine.

This  blunt force trauma to their head also gives them the brain rattle which can cause dizziness, disorientation, and maybe even a knockout.

The second thing the strike does is it inflicts pain into one, or all of the three primary targets of the face.

Fingertips will strike the eyes, the top part of the palm will strike of the nose, and the base of your palm heel will strike the chin or the lip area.

All three of these when struck individually causes sharp pain to the attacker. This aids in stopping them from being able to cognitively think about their attack.

Even if only one of the vulnerable targets is struck, it is very difficult for someone to overcome that kind of pain within a few seconds.

A few seconds is all you need for that window of opportunity to escape. 

How to practice:

Get a 1 gallon jug plastic and have a training partner hold it by the handle in front of you about their head level.

Slowly strike into the target. At this level it doesn’t matter what part of your hand strikes, I do recommend trying to focus on your palm making first contact. Make good contact in a slow-motion fashion getting the feel of the strike.

Next you can grab a pillow and start adding a little bit of snap and power to the strike.

For those of you that want more, you can then move your way up to a heavy bag. Be careful not to strike too hard at first injuring the hand. A heavy bag is not as forgiving as a pillow.

To get a better feel of how the strike works you can use a target such as a BOB. This will show you how it feels on your hand as you make solid contact. It also shows what the head and neck will do when struck the way I described.

Finally you can then have a partner gear up with a headgear and mouthpiece, and practice on a live person. Do not strike your training partner as hard as you were striking the training devises. Be kind to your training partner and increase the power as they get used to it.

Performing on a live person even with safety gear on, you will soon see how devastating the strike can be.

In summary:

 A self defense strike should: 

  • Stop the physical momentum of the attacker.
  • Interrupt the brain function of the attacker.

To perform the palm strike:

  • Pull your fingers back and flex your wrist to a 45 degree angle.
  • Strike straight out into the target.
  • Put as much weight behind the strike as possible.

Just think of putting your palm in someone’s face fast and hard!

As you get better at the strike you can start adding target acquisition and power strikes from different positions you may find yourself in.

Have fun with this and always,

Train Safe!


5 Steps to Start Small

5 Steps to Start Small and make Big Changes!


“Who begins too much accomplishes little.”

German Proverb


When starting out on improving your lifestyle, we all have better luck if we start small.  As we improve we add another small step, until one year has gone by and now we are at our goal of:

Living a healthier life!

Here is what I think you should focus on first.

  1. Increase your daily physical activity.  Do this by scheduling workout time for yourself 3 times each week. Also do this by adding physical activity throughout  your day.
  2. Increase water and fresh juice  intake (not canned or bottled juice).

I spoke of both in a previous article,  Two ways to improve your fitness.  Please refer to it to get started in those two areas.

Three  more things you can add are:

  1. Increase your fruit and vegetable consumption.
  2. Decrease your sugar consumption.
  3. Decrease your trans fat intake.

Once you have been consistently sticking to increased activity and drinking more water  for 2-3 months you can pick one, (yes just one) other item to focus on.

While continuing to stick to those 2, you add and improve one of the other items.

Such as adding one fresh vegetable, or fresh fruit each day for a week.

Once you reach your goal in that area, you add another healthy change from the list.

Here are some goals by the end of the first year for you.  

  • 30 – 60 minutes of moderate to vigorous activity 5 days each week.
  • 3-4 quarts of water and fresh juice (not canned or bottled juice) each day.
  • Half to three-quarters of every plate of food you eat (except maybe breakfast) should be green.  Think Green Plate.

In one year when you are living the above, you will be amazed at the changes in yourself!

When you are exercising regularly, and eating cleaner, the last two, reducing sugar and reducing trans fat will be happening naturally.

Don’t be in a hurry, life is a journey, a marathon, not a 50 yard dash!

Take your time and slowly make the healthy changes so they last a lifetime!

Make the decision to start living a healthier life today!

All it takes is the decision to start.

Start with walking daily, and adding water to your diet.  It is just that simple to get started.

Once you make this decision you will automatically make healthier choices during your day!

As a Friend of mine says:

Move Well!

Eat Well!

Live Well!!


Good luck!