Workout of the Day

AST: Rapid Fat Loss Boot Camp

"The Triple Threat"

Burpees

Pushups

Blast Strap Rows

After a warm-up, set a timer for 20 minutes.  During that 20 minute timeframe you must perform as many reps of each exercise as possible.  In between each set, however, you'll take a 200m jog.  Here's an example:

Burpees x 22

Jog

Pushups x 30

Jog

Rows x 20

Jog

Burpees x 18

Jog, etc...

Repeat for 20 minutes!  Total all of your reps for each exercise and record them.  Those will be your baseline numbers.  The next time we perform this workout you'll have a goal... to get more reps for each exercise!

It's that simple, but it'll set your metabolism on fire, resulting in a huge energy deficit.  What does this mean?  Yup!  Fat loss!

Let us know how you do!  Post your score in the comment section and see how you compare to some of the others.  Hell, come down for a RFL Boot Camp; the first one's FREE, so what've you got to lose (aside from unwanted weight and bodyfat!)?

Have a safe and happy New Years Eve... get all of that holiday partying out of your system and invite the "I will act now!" mindset into your life!

Grow stronger,
Tony

Vaccinate yourself against bodyfat?!

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body.  And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat.  Hint: it doesn't
involve needles!

Learn how to vaccinate yourself against body fat
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=the-body-fat-vaccine

Workout of the Day 12/30/09

AST Rapid Fat Loss Boot Camp :

Complete 5 rounds as fast as possible (benchmark)

Burpees x 10

Sledge Hammer x 10

Hand Walkout x 10

Bodyweight Squats x 10

Blast Strap Row x 10

Mountain Climbers x 20

Tire Flip x 3

Kettlebell Thruster x 10

Record score and complete faster when we re-test on Jan. 16!

Check out this link to a blog post written by Nate Green, author of Built for Show..., about the age-old saying "I just don't have time for that!"

But what do they have time for?!  Find out HERE !

Workout of the Day

Conditioning via Rapid Fat Loss Boot Camps

-Warm up: agility, flexibility, mobility drills

-Station 1: Burpees

-Station 2: Ground attack

-Station 3: Jump lunges

-Station 4: Sledge hammer

-Station 5: Mt. Climbers

Jog 200m in between stations

Authentic Strength Camp

Marc
-Warm up: agility, flexibility, mobility drills
a. Kneeling Jumps: worked to 20x3
b. RDL's: 215x3
c. Incline Bench: 155x3
d. 1-arm Sled Row: 195x3

Me
-Warm up: agility, flexibility, mobility drills
a. Snatch: I worked up to 145x3 (weak; they'll get there!)

b. Snatch-grip Jump Shrugs: to 215x3

c. Floor Press: worked up to 285x3

d. 1-arm Sled Row: 320x3

Overall, we're trying a different split.  We're including 1 explosive movement at the beginning of the workout and following up with 2-3 additional compound lifts.  This will be done 3-4 times per week, with 1-2 additional "weak points" workouts.

Workout of the Day

Rest... ahhh...

No training today, so I leave you with this... Enjoy!




Such skills!

Workout's of the Day

Brenda: Pre-Rapid Fat Loss Boot Camp 

Complete as fast as possible

A1. Squats x 50, 40, 30, 20, 10

A2. Burpees x 10, 8, 6, 4, 2

A3. Lying Leg-lifts x 10, 8, 6, 4, 2

Total Time: 15:59

Me: Experimental Strength Workout

-work up to max set of 3

A. Snatch/Hang Clean: 225x2, 185x11

B1. Floor Press: 295x3, 225x12 (close-grip)

B2. Sled High Row: 310x3, Chins 1x16

C1. Hammer Curl: 70x3

C2. Shoulder Complex: face pulls x 10, ext. rot. x 10,

rear delt x 10, L-raise x 10, 30* raise x scap shrug,

front raise x 10

Workout notes:

-working the Hang Clean AFTER reaching my max for Snatches has been great, but I did a few too many sets to get up to 225 with the Hang Cleans.  Will be resolved.

-Floor Press felt solid the entire way.  All of the reps were explosive with very minimal struggle.

-Sled High Row's were, as always, awesome.  Definitely help alleviate pain in my shoulders.

-haven't done Hammer Curls in a while.  Felt better on my wrist than BB curls.

-the shoulder complex is a light giant-set, but I feel that it's helped my shoulders bounce back from "injury" faster.

Going to be starting a new training split on myself, Marc, Ed, and Ricky starting on Monday.  We're going to be increasing the frequency of key lifts.

I'll post daily workouts for both MY training and the Rapid Fat Loss Boot Camp workouts!

Rapid Fat Loss Boot Camps start on Monday!  Gonna be awesome.

Train Harder.  Grow Stronger.

Tony

Lean Eating

So in the past few emails I've sent I've talked a lot about 
achieving rapid fat loss and getting your mind right.


What I haven't talked too much about is how to incorporate
nutrition into the puzzle (which, arguably, makes the difference
between a good physique and a great physique!)

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs - Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money.  $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:

http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

Now, today, I want to share with you a post covering the
flip side of the 10K prize.  In other words, if the prize is
the carrot, today's video talks about the stick.

You see, Dr. Berardi's a coaching expert.  In fact, he's
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there's
something powerful to this idea.

You see, the biggest transformations - body transformations
or otherwise - are accomplished when people have big
incentives.

And I'd say 10 thousand bucks qualifies as a big incentive
all right.  But big inspiring goals also need some potential punishment.
Or, some risk.

And in today's video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter "the best kept secret in weight loss."
http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

So, if you're REALLY interested in changing your body and
you'd like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive.  From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below.  I know you won't be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

The Best Kept Secret In Weight Loss
http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

You want to lose fat, huh?

...well, before you get your body ready to shed fat like a freaking blow-torch, which our boot camps certainly do, you've got to get your mind ready!  Fat loss is a battle.  It's a war between what your body is comfortable with (keeping the excess) and what your body isn't comfortable with (getting lean!).  Either way, your body loses, and it would rather stay comfortable while doing so... RECIPE FOR DISASTER!


Why do you think so many New Year's Resolutions fail?  Because people aren't prepared for the battle.  They aren't ready to accept that results don't just come from training.  They come from hard training; both in the gym and in the kitchen!!!

No more bullshit New Year's Resolutions.  Make a New Life Resolution!  Make no mistake about it, your body transformation will literally change your life.  You'll be happier, healthier, have more confidence, more energy, a sexier body, increased mental toughness,  etc.

But again, you need to train your mind to train your body to train to win!

Train Hard.  Get Lean.  Get STRONG!
Tony

3 Fat Loss Tips (*disclaimer: some profanity)

1. Make sure that your diet is solid, or at the very least, not a bunch of crap!  Make sure that you include lean meats in the form of chicken, steak/beef (visible fat removed), turkey, eggs, protein powder, etc.  Additionally, cut back on the processed carbs like cereals, breads, crackers, pasta, rice, soda, juice, and cookies and replace them with beans, broccoli, spinach, lettuce, tomatoes, and other vegetables.  Seriously, this alone will trim that bulge!
2.  Drink a ton of water!  No, a glass or two a day is not sufficient, Louis! (name the movie and I'll give you a gold star for the day)  Take your bodyweight and divide it by 2.  That's the minimum amount of ounces of water you should take in a day- minimum.  If you don't like the taste of plain water then mix in some Crystal Light or some other zero-calorie flavoring system.  Drinking water only when you're thirsty doesn't count, either.  At that point, you're already reaching dehydration.  This is probably the easiest way to shed a few LB's, so just drink the damn water!
3.  Train like an animal.  Being a hamster on a treadmill and walking/jogging in the "fat-burning zone" simply isn't going to cut it.  Pick up the intensity!  Seriously, we have girls squatting more than most guys do in regular gyms.  Take a look at your program and reevaluate!  Get strong as hell on the following: upper body presses, pulls, squats, deadlifts, lunges, and sprints.  Get creative!  Flip a tire or pull a sled.  Swing a sledge hammer.  Go to a park and do some chin ups and pushups to failure.  Work your ass off and you'll work your ass off!  Who said that you need to get weaker as you lose fat?  Get STRONGER!

Check out this video of AST clients training like they actually want to see some results... Light-years ahead of the typical gym-rat!

Mr. Elliott Hulse said it best-

"If you want extraordinary results then you've got to get really really really comfortable getting f$%kin' uncomfortable!"

Train Hard.  Get Lean.  Get STRONG!

Tony

Here's the last of the Strong For A Cause photos...

*Double click the video to watch it on YouTube (the video may be easier to watch)
Train Hard. Get Lean. Get STRONG!
Tony

Some Competiton Photos

Strong For A Cause photos!!!

Thanks again for supporting us yesterday.  The competition turned out to be a lot of fun and was a huge success.  More pictures will be coming soon, but for now, enjoy!

Train Hard.  Get Lean.  Get STRONG!
Tony

Two Ways to Fulfill Your 2010 Fitness Goals

1.  Make it challenging, but make it fun!  If it's an absolute chore to walk on the treadmill, then don't do it.  Walk outside, do some sprints, push/pull a sled, flip a tire, swing a sledge-hammer, chop some wood!  Seriously, get creative with it.  You've seen the AST videos; not your average workout.  People are getting results by challenging themselves, all while *gulp* having fun...  Try something new with your training.  "Insanity: doing the same thing over and over again and expecting different results. 

2.  Be accountable!  There are a number of ways to do this.  You can get a serious workout partner (this must be someone who won't miss workouts, and won't allow you to half-ass your way through the training).  Have a friendly bet with some friends.  Decide on the goal, give yourselves a timeline, and see who can reach the goal first.  Make an announcement to friends and family.  You won't hear the end of it if you don't follow-through.  And no, making a "deal with yourself" isn't going to cut it.  It didn't last year, it didn't the year before that, and, who are we kidding?  It won't this year either.  Something else more important will come up, right?  Prioritize.  Family and finances are certainly priorities.  Want to know what will seriously prevent you from taking care of your family and your finances?  Death.  Make it a priority to take care of yourself this year (and every year from now on!)

So I lied... Here's a 3rd tip

3.  Reward yourself once a week for a job well done.  Be realistic, though.  A stroll down the driveway to get the paper doesn't exactly deserve the whole pie, does it?   Work hard during the week, then enjoy one of your "guilty pleasures" for ONE meal on the weekend. 

Train Hard.  Get Lean.  Get STRONG!

Tony

"Pretty soon I will be able to do it all by myself"

Notice that the quote above doesn't say:
'I'll never be able to do that.'
'Maybe one day...maybe...'

It says "I will...!"  I will succeed.  I will accomplish the goal I've set for myself.  I am NOT ok with mediocrity!  "I will be able to..."

Yesterday I made a post about how to make your program work for you.  One of the things I mentioned was believing in yourself.   If you don't, you may as well not even waste your time.  "Isn't showing up and not believing in myself better than not showing up at all?"  No.  No it's not.  At that point, you've already defeated yourself.  You've resigned to the idea that you simply will not reach your goal.



Take away message:
It is absolutely imperative that you are confident in your ability to succeed and overcome!


Train Hard.  Get Lean.  Get STRONG!
Tony

4 Simple Ways To Make The Most of Your Training

1. Don't "Program Hop"- This is one of the biggest problems of all.  Naturally, people always want to be compensated for their efforts.  They want to make sure that they are getting the best return (results: fat loss, muscle gain, etc.) for their investment (time, sweat, effort, etc.).  The mistake they make, though, is switching to a new program before they even give the previous one a chance to work!  I mean, if the program you're on is working okay, then there must be a better one out there somewhere; why not try all of them?  Seriously, some people really do bust their ass in the gym, but they're short-changing themselves by not giving the program time.  Results do NOT come in a linear fashion.  Obviously, going on for weeks on end without the slightest hint of progress is idiotic, but if you've been doing well, stay the course for a bit.  It's impossible to make progress in every aspect of your training in every session.  And this is the point where you will build physical AND mental strength.  This brings me to point #2...

2.  Believe In The Program and In Yourself- This is a crucial, yet, often overlooked part of training.  It is absolutely imperative that you believe in what you're doing when you train.  If you don't believe in the program, you will not put forth the amount of effort needed to make progress.  At that point, you've already resigned yourself to fail.

3. Have A Goal and Kick The Programs Ass!- I've never understood the point of going to a gym without a goal.  Even worse, I do not, and will not, understand the point of training, goal or no goal, with the intensity of a 3 year old girl!  Everyone wants to get results as fast as possible, yet no one trains that way.  They train with fear and it will hault progress in its tracks, shoot them in the foot, spin their wheels, kick them in the nuts, [insert witty cliche' here].  As Strength Coach Elliott Hulse says, "If you want to get extraordinary results, you've got to get really comfortable getting [F-Bomb!] uncomfortable!"

4.  Be Realistic-  I don't mean in the sense that you have unreasonable goals (though most people do).  I mean simply this: if you know that you only have 3 days a week to dedicate to the gym, do NOT choose a program that requires you to get into the gym for 6 weekly sessions.  That program is NOT... FOR... YOU!  Not gonna work!  Pick a program that is conducive to your lifestyle.  Dedicate at least 2-3 days a week to the gym.  If you can do more (CONSISTENTLY), then knock yourself out.  Do the best you can with what you have!

Summary:  Pick a program conducive to your goals and schedule, be consistent, believe in it, and train your ass off!  

Another Great Day

A great Saturday morning session!  More videos soon!

There Is No EASY Way...

"The one thing that's never changed is that you still have to work hard. It seems that a lot of people and a lot of programs are trying to sidestep that one main issue. But you gotta go in there and you gotta bust your ass! People need to quit looking for the easy way out and get to work." -Dave Tate


Check out this video of Dave Tate and his words (albeit explicit) of wisdom! Seriously! 
Really, this is one of the things that, as a gym owner and S&C coach, hell, as a human being, drives me nuts!   Everyone wants to get results yesterday and quite frankly, it's ridiculous.  But, I've found the secret.  I'll tell you what it is, but try not to spread the word around too much (you'll put me out of business; actually, maybe not).  


Ok, here it is:
You've got to be willing to put in the time, effort, and... wait for it... HARD WORK!  Attitude is key.


Hey, I'm the same way.  I want to get results now.  But you know what I've started realizing?  There's no satisfaction or learning in that.  It's not gratifying to achieve monumental goals in a day.  Why?  Because there was no journey.  There was no "learning a lot about myself in the process" time period.  That's what this whole thing is about!  Sure, from an "outsiders" perspective it's just lifting weights and trying to look good.  But from the perspective from anyone who has been there and lived it, its about more than that.  It's about the journey.


Have a great weekend and, as always,


Train Hard.  Get Lean.  Get STRONG!


Tony

Training Video

Hey Guys-

Just a quick training video.  Hope everyone has a great Sunday!  Enjoy!



As always,
Train Hard Get Lean. Get STRONG!


Tony

Latest Training

Check this out...  This is what it's all about!


We've turned it up a notch.  Our clients are embracing this mindset:

"If you want to make extraordinary changes... You've got to get really really really comfortable getting uncomfortable!"

The intensity in the gym is through the freakin' roof!  People are getting stronger.  People are getting leaner.  Everyone is training harder and harder each and every workout!  It's awesome.  Everyone is learning more about themselves with each workout.  They're pushing harder to see just what they're capable of.  No kidding... I'm hearing it all the time now.

"I couldn't even come close to that last week!"
"Wow, that's pretty heavy... and I did it!"
"I didn't think I'd lose weight by focusing on getting stronger, but I am and it's pretty cool."
"It's addicting, man!"

It's true.  It IS addicting!  We've started posting on our record board and everyone wants to be on it.  They have goals, motivation, and a kick-ass attitude!  They want everyone to get stronger and faster because it pushes them to work harder!  It's a win-win and it's changing people.  It's helping them see what they're truly made of.

As always,
Training Harder. Getting Leaner. Getting STRONGER!


Tony

"Strong For A Cause"

I'd like to officially announce that on Saturday, December 5, 2009, Authentic Strength Training will be hosting... 

"STRONG FOR A CAUSE"

WHAT IS "STRONG FOR A CAUSE"?
It's a 4-event competition that will help raise money to support the holiday programs at the House of Grace in Whittier, CA. It'll be an awesome way to kick-off the holiday season and get a head-start on your New Years Resolution!


EVENTS
Tractor Tire Flip- get as many flips as you can in 60s
Push Press- lift 50% of your bodyweight as many times as
you can
Sled Sprint- cover 40 yards as fast as possible
Medicine Ball Throw- toss it as far as you can

WHO CAN SIGN UP?
Anyone. There will be a mens under 160lbs division, a men's over 160 lbs. division, and one female division.   Tell your friends!  The more the merrier and all that jazz...

COST
Early Bird Registration (ends Nov. 21st)- $10 for AST members, $20 for non-members; 
Final Registration Week (Nov. 22-Nov. 28)- $15 for AST members, $25 for non-members
RSVP Online By Clicking Here!


TIME
The actual event time will be from 9a-noon. Please arrive at 8:30 for check-in.

WHERE
Authentic Strength Training Gym
12809B Los Nietos Rd.
Santa Fe Springs, CA 90670


DO I NEED TO COMPETE TO DONATE?
Absolutely not! All donations are welcome!

Registration must be paid PRIOR to the event date! Payments can be made in cash or check (made out to House Of Grace).
Additional donations can be made on the day of the event (cash, waters, Gatorades, burgers, help, etc.).
Prizes will be awared to 1-3rd place for each division.
Refreshments will be provided!



For more information, contact Tony
email: authenticstrengthtraining@gmail.com
phone: 562 556 3648
website: AuthenticSTG.blogspot.com

Simply Getting... It... Done. Meet Ricky!

Training Hard. Getting Lean. Getting STRONG!


Tony

"Get Comfortable Being UNcomfortable!"

Hey Guys-

This morning, after training, I was watching a video by a Florida-based Strongman and Trainer named Elliott Hulse and simply had to share it with you.  Yes, I think it is that important.  Elliott is no joke.   Remember when I made the post about being passionate about something and having conviction?  Elliott is about as passionate about what he does as anyone I've ever seen.  Seriously, my back-and-forth emails with Elliott have probably done more to help me with my training and my business than anyone else.

In the video, Elliott reinforces what I've been trying to say to you all along... "You've got to get comfortable being UNcomfortable!"  Heavy stuff, right?  Get the hell out of your comfort zone and make some serious change!  Watch this video and soak it in.  Really listen to his message.



As always,
Train Hard.  Get Lean.  Get STRONG!

Tony

Testimonial Time: Ed After an Early Conditioning Session

Exercise Index: The Corner Press

*obviously, check with a doctor if you are experiencing shoulder-pain.  It's always better to be safe than sorry.  Besides, I'm no doctor, but I DID stay at a Holiday Inn Express last night :)


Let me know what you think!  Leave a comment.


As always, 
Train Hard.  Get Lean.  Get STRONG!


Tony

Huge Promotion Offer AND New Payment Options!

Hey Guys-
The holiday's are right around the corner (can you believe they came so quickly?) and I'd like to do my part to help you out.  In the spirit of the holiday season, I'd like to offer you an opportunity to save some money, which is why I am pleased to announce the "Save You Some Cash For The Holidays" promotion!

I will take 50% off of your initial payment if you are one of the first 15 people to email me at AuthenticStrengthTraining@gmail.com and leave your name, age, gender, and program choice!  That's right!  Half off of the initial payment!

"So, what's the catch?  There's always a catch!"

I'm going to be completely transparent; there is a catch.  Four, in fact. 
1.  The offer is time-sensitive!  You must enroll before Sunday, November 8th!
2.  The offer only applies to a membership package!  Individual "Authentic Strength Camp" session are not eligible to receive 50% off.
3.  Serious applicants only!  I'm not going to lie, this training isn't for everyone.  It's hard!  You need to be committed to busting your butt in a fun, motivating environment.  If you're not truly ready to get the results that you deserve, then please do not apply.  Again, it's not for everyone.  Do you have what it takes?
4.  Cancellation policy and terms of agreement still apply.

So, there you have it!  All you need to do is email me to get the coupon code!  It's really that simple!  Break away from the pack.  Do something different this year; get in shape before and during the holidays.  Help make your New Year's Resolution something you can keep!  

New Payment Option
Payments will no longer be made in lump monthly payments.  They will now be made weekly.  How does this affect you?  Well, now your payments will be made smaller and less daunting.  For example, if your total monthly cost is $100, you will be billed the $100 initial payment, and 30 days later you will be billed $25 a week. 

Thanks for all of your support!

Train Hard.  Get Lean.  Get STRONG!

Tony

Guest Article

Mike Duker, my friend and a local trainer, asked me if he could use the blog to write a short article about dedication and work-ethic.  The subject for his article is a guy by the name of Ed Mariscal.  I know Ed and, if you've been  training with us or watching our videos, so do you.  Ed trains just as hard, if not harder, than anyone in the gym.  He pushes himself and others to get better and better each session.  Not to mention, he's a great guy and a great friend.

So without further ado...Mike, take it away!

MAN HOPES TO EXTEND LIFE THROUGH EXERCISE
By: Michael Duker

The alarm clock is set for 4:20 a.m., just enough time to wake up and watch the 4:30 a.m. news while getting ready for a long day at work. The first to arrive to work, Edward Mariscal, a nursing home administrator in training, begins his day by enjoying oatmeal and a slice of pumpkin bread, a healthy breakfast for someone who was almost 30 pounds over weight just three years ago.
      Mariscal was about to turn 35-years-old when he decided he needed a change in his lifestyle, so he joined a gym and found some help. “Men in my family usually don’t live past 70, and I realized I was almost at the half-way point, so I decided to turn my life around and get a personal trainer,” said Mariscal when asked what made him decide to make a change. In just under a year, Mariscal lost 29 pounds of fat, and gained back 10 pounds in muscle, he went from only being able to bench press 55 pounds to being able to bench press 195 pounds, and in a 19 month span, he has run 11 marathons, two half-marathons, and ten 10K races, including three mud runs. Mariscal is now 36-years-old and has enjoyed his new-found strength, but continues to make new goals for himself.

      To achieve his fitness goals Mariscal recognizes the importance of exercise and a good diet. This is Mariscal’s eating guide that he is consistent with every day:
6:15 a.m.-Oatmeal and a slice of pumpkin bread
10 a.m.-Apple and a protein bar
Noon-Sandwich
3 p.m.-Apple
5:30 p.m.-Protein bar
8:30 p.m.-One grilled chicken breast with some vegetables.

      The grilled chicken is late in the evening, however, it is just after Mariscal’s training session and he is awake for a few more hours, so his body is given time to digest the food before going to sleep. When asked the differences he feels from this change in his life, Mariscal said, “I’m in better shape, I’m much stronger, I’m more active in outdoor sports, I crave unhealthy food less, I have more energy during the day, and I get complimented on my looks. It feels really nice.”

       Ed performs reverse-hyper's on a couple of tires

      Mariscal has accomplished more achievements in the past three years than most people experience in a life time. The original goal was obvious to Mariscal, lose weight. After losing 29 pounds and becoming a fit 160 pounds, Mariscal decided he wanted to get stronger. Bench pressing 195 pounds was a good accomplishment, but Mariscal didn’t stop there, he can now bench press 235 pounds. His newest goal is to gain more muscle and get bigger. Mariscal decided to make a change recently to help him reach his latest goal quicker.
      Mariscal has rearranged his training regimen. Although he plans to continue working out with the trainer he’s been training with, Mariscal has decided to train at a new gym in his area as well. “I have enjoyed the workouts that I’ve been put through up to this point in my life, and I want to continue working out with my trainer, but I wanted a more exciting environment in which to workout. My trainer actually referred me to AST.” AST, or Authentic Strength Training Gym, has proven to be the environment that Mariscal had been looking for. So far Mariscal has balanced his normal gym schedule with AST’s training schedule. Attending the group training sessions on Tuesday, Wednesday, and Thursday evenings and Saturday mornings, Mariscal has enjoyed the exercises he has learned. “Flipping a 600 pound tractor tire is probably the coolest exercise I’ve ever done,” said Mariscal after his first Saturday morning training session.

       
      At the end of a stressful day at work, Mariscal looks forward to the tough training that he receives when he arrives at AST. “I really feel a good sense of release when I am working out. It keeps me sane throughout my week and I think getting to swing a sledge hammer into a tire during my workout helps,” said Mariscal when asked what he most looks forward to in his day. Owner of AST, and certified personal trainer, Tony Falaro has taken notice to Mariscal’s hard work. “Ed gives it his all throughout the entire training session, and he always leaves tired as hell, but leaves with a smile.  It's exhilerating.”
            At 8:05 p.m., Edward Mariscal leaves AST and heads home for a well-deserved grilled chicken breast and some vegetables. He then showers and sets his alarm for 4:20 a.m., just enough time to wake up and watch the 4:30 a.m. news while getting ready for another long day at work.

Tony- Why Do You Do What You Do?

The other day, someone asked me, "How do can you do this everyday?  Isn't it stressful dealing with people all the time and trying to get them to workout?"

My response to him was pretty simple.  I just enjoy helping people reach their goals.  I enjoy watching someone really give their best efforts and accomplish things that they'd never thought they could.  It's really a rewarding experience!  Sure, people may not enjoy being in the gym the way that I do, but I know that when they push themselves to, hell, beyond their limits on any given day, and truly make an effort to reach that "next step," that they "feel it."  They begin to understand why it's so addicting.   They begin to realize things about themselves.  They begin to realize that they can overcome.  They can withstand.

That is what I love about this whole thing.  A lot of people don't realize it, but training isn't just about being vane and trying to look better.  You really learn a lot about yourself in the gym, on the track, etc.  It's not just about building muscles and losing fat; it's about building character.  It's about building a relationship with yourself.  It's about building mental and emotional strength, too!

So, back to the original question:  Why do I do what I do?  Because I love the feeling I get when I help people build their minds, self-esteem, relationships with themselves, God, their friends, whomever...

I do this because I feel that this is what I was meant to do.  I believe that it is my responsibility to try to help others- to try to give back.

I realize that I am fortunate in this area and that not everyone can say this about their careers.  My point was not to belittle anyone.  My point was simply this: find something in your life- be it your job, a hobby, whatever- and do it with conviction and passion!  Be passionate about something!

Have faith and trust in yourself!  You may be surprised...

“The person who risks nothing, does nothing, has nothing, is nothing, and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.”

As always,

Train Hard.  Get Lean.  Get STRONG!

Tony

New Schedule

Starting Monday, October 26th, we will hold more classes!  More classes means more opportunities to get the results you want.  These classes are only for serious trainees, who are sick and tired of wasting their time in the gym!  If you aren't willing to push yourself then it's probably not a good fit for you.  If, however, you are ready to work hard and have fun (who says that working out can't be fun?), then check out the "AuthenticSTG: Services" link for the new schedule!  We're located down the street from St. Paul High School.  Don't miss out.

While you're here, take a look at this video:


Train Hard.  Get Lean.  Get STRONG!

Tony

New Payment Option

Hey Guys-

We have now added online credit/debit purchases to our list of payment options!  This means that you can now pay with cash, check, or credit/debit card.  Click the AuthenticSTG: Services link to the right to check it out!

Big session today!  Looking forward to seeing you there!

Train Hard.  Get Lean.  Get STRONG!

Tony

What Makes You Happy?

Alright, Kids-

The past few weeks have been significantly more stressful than they've ever been.  With family emergencies, owning a business, and just simply having a life, it can, at times, be a tough balancing act.  One thing that I've noticed is that lately, whether it be in the car, before bed, before a workout, whatever, I've been doing something that I haven't really done much of--- reflecting!

It's funny to think that I haven't done as much reflecting on my life as I probably should have, but sometimes we (obviously myself included) get so caught up in everyday life that we forget or, rather, overlook the little things that make us happy.  With that in mind, here's a quick list of 10 things that make me happy:

1. Road trips with my girlfriend.
2. Having goals and achieving them.
3. Helping others achieve their goals.
4. Philly Cheese-steak Sandwiches (still haven't had a real one, though...they must be awesome!)
5. Hitting PR's in the gym
6. Winter weather
7. Spending time with my family
8. Listening to music (the new Rx Bandits album is great, by the way)
9. Reading and learning
10. Making pizza (it's become sort of a tradition for my family, my girlfriend, and I to make pizza on weekends)

Ok, so I lied...11 things :)
11. Watching Dexter!  Now THIS is perhaps the greatest show in the history of television!

What makes you happy?  Spend a minute or two at the beginning or end of each day and think about it.  It's a pretty refreshing habit and it can help you unwind at the end of a stressful day.

Thanks for following, and, as always,

Train Hard.  Get Lean.  Get STRONG!

Tony

Strong 101 Interview Update

Hey Guys-

The interview is now available on the following:
-AuthenticSTG Blog
-Facebook- Authentic Strength Training
-Viddler- AuthenticSTG

Thanks for following!

Tony

A Little Rant and a New Testimonial

Hey Guys-

Here's the deal: I am sick and tired of hearing trainers and coaches talk about how women should train differently than men!  Sure, adjustments will need to be made, but that's true for everyone.  No two people are going to have the exact same needs at the exact same time.  BUT, that does not mean that women should train with less intensity than men.    Seriously, they're pretty damn tough!  I mean, I'm pretty sure that I couldn't withstand the pain of giving birth- Hell.  No!  Once you get it into their heads that they aren't these pathetically weak, dainty things, they can handle hard training!  They can be pushed!  Most of all, they start to demand it!  No more pink dumbbells and endless hours of treadmill work.  We don't have machines here.  We only have the tools needed to get the job done: weights, sleds, tractor tires, hell, even some homemade equipment.  The point is, when physique and strength enhancement is stripped down to its most basic state, all of the guess-work is eliminated!  Now, you have a plan, the tools to execute the plan, and the drive to put the plan into action!  It's all about how badly you want it and, based on some of the videos, which are now on our Facebook page and YouTube, these women want it and they're willing to work to get it!

Don't just take my word for it.  Watch the videos.  Check out the "AuthenticSTG: Testimonials" page on the right and see for yourself.  Hear it from them!  

Here's another video from last nights lower body session... This is NOT the testimonial video!  Check it out on the link to the right!

What are you doing to reach your goals?  How productive is your training?  

As always,

Train Hard.  Get Lean.  Get STRONG!

Tony

Interview with Mike Rojas, Strong 101 Gym

Hey Guys-

Here it is!  The interview with Mike Rojas of Strong 101 Gym is complete and ready to go!  Let me know what you think! More interviews? Less interviews? Indifferent? Opinions!

click this link for a better view: http://www.viddler.com/explore/AuthenticSTG/videos/1/

Thanks for following, and, as always,

Train Hard. Get Lean. Get STRONG!

Tony
AuthenticStrengthTraining@gmail.com

Strength class is in session...it's Strong 101!

Hey Guys-


Getting ready to interview Mike Rojas of Strong 101 Gym in Riverside! It's going to be an awesome interview and, when it's ready, it'll be posted right here on AuthenticSTG.blogspot.com. If you haven't done so, subscribe to the blog! You are NOT going to want to miss this interview! Big things on the horizon!!!

While you're here, check out this video of Mike's training:

As always,
Train Hard.  Get Lean.  Get STRONG!

A Peek Into "Invincible" Training

Hey Guys-


This is Amanda.  Not only is she a veteran client of ours, but Amanda is training to become a Police Officer!  Take a quick look at some of her "Invincible" training. 

*click the video to watch it on YouTube (the right side of the video is cut off a bit)

As you can see, Amanda trains her butt off! Hell, she probably trains harder than most guys! She has a goal. She has a plan. She is taking her future into her hands and running with it! "I will act now" at its finest! We have very high hopes for Amanda! She has a ton of potential and we are looking forward to watching her progress and achieve her goal!


Check back often for more insight's into Amanda's training.


What are you doing to achieve your goals?


As always,
Train Hard. Get Lean. Get STRONG!


Tony

Law Enforcement Officers, Firefighters, Military Officers, and Cadets! It's here......

...and it will take your training to a whole new level!

Allow me to introduce "Invincible"! 

This program is specifically designed for Law Enforcement Officers, Firefighters, Military Officers, and Cadets.  You deserve serious results, and that's exactly what you'll get with "Invincible"!  Make no mistake about it, this training program is tough!  But consider this:

You put your lives on the line every day--  Be confident in your abilities to protect yourselves, your partners, and your community!  

For this reason, it is mandatory that you train in teams.  Nothing will keep you accountable quite like training with partners, who will rely on you to strive for more, each and every time you step in the gym or on the job.  Having a training team, whose goal is to help YOU succeed, is invaluable!  In fact, I'm willing to bet that it's more important than the actual program! 

Yes, it IS that important!

I am so confident that "Invincible" will allow you to reach your strength, power, explosiveness, agility, and endurance potential that here's what I'm willing to do...

Not only will you be allowed to try a "Basic But Brutal" group class for FREE, but if you sign up before November 1, 2009, I'll take 50% off of the first month's price!  Don't miss this opportunity!  

If this is something that you've been contemplating for while...STOP!  Remember last week's newsletter? 

"Tomorrow is the day reserved for the lazy!  I will act now!"

For more information about the "Invincible" program, click on our services link to the right!  Also, feel free to look us up on YouTube!  Just search for AuthenticStrength1 and watch some of our training videos!

Have a great weekend, and stay safe!

Train Hard.  Get Lean.  Get STRONG!

Tony

Tuesday Lower Body and New "B3" Class Added

Hey Guys,

We had a great lower body session at AST tonight. Everyone's working hard to make progress and get better each and every workout. The workout broke down like this:

Warm up: Mobility, Active/Dynamic Stretching, Agility Moves

Strength: Main Lift- Lumberjack Squat-- work up to 7RM
Accessory Lifts
- Split squats ss w/ Kettlebell Swings
- Tornado ball ss w/ V-Ups
Conditioning
- Sled pulls, prowler pushes, jump rope

Group of 10 finished in a little under 50 minutes.


On Thursday morning at 6am, we will be having our first early morning "B3" class. Come check it out. It's FREE for first timers and $15 for returners!

Things are moving along nicely at the gym! Thanks for the support!

As always,

Train Hard. Get Lean. Get STRONG!

Tony

Questions for Mike?

Hey Guys,

We've got a big interview coming up with Mike Rojas, owner of Strong 101 Gym in Riverside, Ca.  Mike is a cool guy, with an equally impressive gym.  You can check it out by clicking the "Strong 101" link on the right side of the page.  In the meantime, do you have any questions that you'd like Mike to answer?  Post your question in the comment box on the bottom of this post and it may be part of the interview!  

As always,

Train Hard.  Get Lean.  Get STRONG!

Tony

Marc Continues to Make Gains...

Hey, Guys

Just finished a session with Marc. He's been training with AST for a little over 5 weeks and has made very good strength improvements. His goal is to gain strength and muscle. In the 5 weeks that he has been with us his bodyweight has increased from 117 to 127lbs. In the gym, he's increased his pullup repetitions from 4 to 9, his bench from 95 to 150lbs for 3 reps, and his squat from 105 to 170lbs. Could these gains be due to neural adaptations? Probably.

The point is, though, that Marc works his ass off, be it in the gym or in the parking lot flipping tires. He trains hard. I won't get into the specifics of his training, but his training volume is rotated weekly: Week 1 work up to 5RM, Week 2 work up to 3RM, Week 3 work up to 1RM, Week 4 Deload. After the RM for the week has been established, he performs one set at approx. 85% for max reps. This was a training tip I picked up from an article by Christian Thibaudeau and Jim Wendler's "5-3-1 Method for Raw Strength" book.

In addition to killing it in the gym, he has turned it on in the kitchen! It has been said time and time again that most people, like Marc, who have a difficult time gaining weight simply don't eat enough! Well, Marc's efforts are beginning to pay off. This doesn't apply only to those looking to gain weight, either. The bottom line is this... You can't out-train a poor diet! So you want to lose weight? Are your eating habits conducive to your goals? Oh, you want to gain weight? Well, it's not going to happen if you're eating like a bird!

You need to have a plan. Something that has always resonated with me is the simple act of asking yourself "Will this help me reach my goals?" If you keep yourself accountable, and have a plan that you're willing to execute, then you will reach whatever goal or milestone you have set for yourself.

Check out some videos from Marc's workout. Today, Marc performed low-incline bench presses, rack pulls from knee height, and hammer curls. This was his 3Rm week.



255lb Rack Pull x 3 reps


120lb Low Incline Bench x max reps (his 85% set)

Any questions or comments, feel free to post them! The gym is almost ready!
I'll post some videos of my training (similar setup to Marc's) a bit later. Thanks for following, and if you haven't already...SUBSCRIBE!

Train Hard. Get Lean. Get STRONG!

Tony

Basic But Brutal "B3" From 10/10/09

Great session today! We're getting very busy, which is awesome, considering the fact that the inside of the gym is still under construction. Here's a look at yesterday's "B3" session:

Leave a comment and subscribe to the blog to be kept up to date with what's happening at AST! Follow us on facebook, youtube, and twitter!

Let me know what you guys want to see.

Train hard. Get lean. Get STRONG!

Tony

Meet Ed!

Everyone, I'd like to introduce you to Ed.  Ed is a client of ours, and he's been absolutely tearing it up in the gym!  Take a look at the final minutes of his workout on 10/7/09:

Train HARD.  Get LEAN.  Get STRONG!

Tony

AST on YouTube and a Good Interview

Hey Guys-

Just a quick heads up; Authentic Strength Training Gym is now on YouTube!  Video’s will be added to both the YouTube account and our page on Facebook.

Just click the link below and subscribe to be updated as new videos are posted and announcements are made…

http://www.youtube.com/user/AuthenticStrength1

As much as I love watching movies and listening to music, I also like to read quite a bit.  Articles, books, magazines, whatever.  Well, yesterday I read a great interview by contributing editor of TMuscle.com, Nate Green, that I  think you may enjoy.  The interviewee is a man named Dave Tate.  Just in case you’ve never heard of Dave, here is  a brief rundown:

-Owner of EliteFTS.com, one of the largest online fitness equipment retailer -Elite-level powerlifter (Elite= strong… as… hell!)

-Author- “Under the Bar”, “Raising the Bar”, etc.

Have I met Dave personally?  Nope.  But his articles and interviews have certainly helped me with my training and business.  So, without further ado, here is the link to the interview titled “37 Tips and Tales from Dave Tate” by Nate Green.

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/37_tips_and_tales_from_dave_tate

Last, but not least, make a comment or shoot me an email (authenticstrengthtraining@gmail.com) and let me know what you’d like to see more of on the blog.  Have any questions?  Have any good books to recommend?  Let’s hear about it!  Post away!

Train HARD.  Get LEAN.  Get STRONG!

Tony

Miscellaneous

Hey, Guys! It has been an incredibly stressful couple of weeks, which means that it’s time for another AST Gladiator session on Saturday morning! FREE for newbies and $15 for returners! We’ve received a couple of new toys (sleds and farmers walk handles!), which should provide you with a lot of fun

This past Saturday I had the opportunity to check out Strong 101 Gym in Riverside, CA. The owner, Mike Rojas, was a super cool guy and he runs a great program! It was my first time checking out the gym and let me tell you- it was pretty bad ass! If you’re ever in the Riverside area and are interested in an awesome workout stop by Mike’s place!

Anyway, for those of you who have seen our videos and are on the fence about heading down to the AST Gym for a Gladiator session…come on down! The first session is free so what’ve you got to lose? Take a look at our Membership page to catch a glimpse of some of the services we offer.

Looking forward to seeing you out there!

Thanks for the support, Guys…

Train HARD. Get LEAN. Get STRONG!

Tony

Nice, warm Saturday morning...

…and it was perfect for an outdoor Gladiator session. There were some new faces today, and by the looks of it, everyone got in a hell of a workout!

Ricky and "El Gordo"

We started out with agility work, stretching, and mobility. Then we partnered up and got to work. Here is the chaos that ensued:

 

-Sledgehammer Swings- 15 per side
-Pushups- 15 reps
-”El Gordo” Tire Flips- 3-5 reps
-Ab Rollout- 10 reps
-100lb Bear Hug- max time
or
-Burpee’s- 10 reps
Rinse and repeat 3 times.

Finisher
Round 1- 5 Pushups, 5 Burpee’s, 10 Squats, 5 Tire Flips
Round 2- 5 Pushups, 10 Burpee’s, 10 Squats, 5 Tire Flips

The entire session took just under 45 minutes

*To play the following videos, click on the word 'facebook' in the top left corner of the video.  You'll probably need to log-in to your facebook account, as well:

The Finisher

Great session today! Remember, we are going to begin with our Tuesday and Thursday sessions this coming week. The first session is free so stop by and check it out.  Take a look at our Authentic Strength Training page on Facebook.  Here’s a look at some footage of Ricky and Ed during their workouts….

As always,
Train HARD. Get LEAN. Get STRONG!

Tony