Posts Tagged ‘personal development’

The Reebok Spartan Trifecta. For many people reaching this goal is a monumental accomplishment in life. If you don’t know what the Spartan trifecta is, let me explain. This is an accomplishment where you complete the Reebok Spartan Sprint, Super and Trifecta in one calendar year.

 

If a trifecta is one of your goals this year, here are some things you should know.

 

You do not have to complete them in any particular order. You can compete in a Beast before a Sprint if you so choose.

 

Last year I completed the Vermont Beast, earning my world championship medal as well as my trifecta. The Vermont Beast is no joke. Endless trudging up mountains with heavy burdens, chilly water and what seemed like a never ending course. A few of the people on Team Superhuman said this was their favorite course. It is a nightmare. If you want to push the boundaries of your mental and physical strength, this is the course for you.

 

 

With the Tri-State Spartan Super, I found this to be just the right amount of torture. The course was not overly mountainous, the mileage was just enough and the obstacles were packed at the end to test your physical stamina.

 

 

The Sprint is awesome. Just a lot of fun that will bring you back to the days of youth when running through mud was the norm and you didn’t care how nasty you got. The courses are a great introduction to the world of Spartan, and once you are in, you’re hooked. The obstacles are a great challenge and the mileage is short.

 

 

As for training, you need to be strong at pull ups, squats, deadlifts and have some training with running, although, I firmly believe you can do very well on any course with very little run training, which was my personal approach last year and it worked well for me.

 

If you want to know more about training for Spartan you can check out this article.

 

The Trifecta is a great goal for you, or your team this 2015 season. It will not only keep you motivated with your fitness, it will become a yearly habit, that will make your fitness a lifestyle.

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Around November of 2014 I lost my mojo. I had no desire to workout, blog, or do anything else related to my personal exercise or business study. I became burned out on fitness.

 

In three consecutive weekends with Team Superhuman, I ran Spartan Super, CMC Philly and Vermont Beast. I was sick, beat and tired. I had no desire to pick up a weight or do a pull up. My diet suffered tremendously. Then, with almost the entire team we traveled to South Carolina and killed the SC Beast for good measure. I was so done with fitness.

 

In addition to the physical strain, my brain was fried as well. Being the owner of your fitness business also carries a huge burden. Now, my facility is no huge operation. I operate a garage gym. Literally a gym in a garage I rent. There is no bathroom, no heat and no air conditioning. Much of our equipment has been fabricated in my basement or donated by team members. It has helped me break free of being employed by a fitness corporation, and call all my own shots, however this freedom comes with a price.

 

 

First, there's marketing. Now, this sounds easy enough, but it is not. There are so many gurus on the web with all the keys to success on how to market your fitness business. However, this flood of gurus has so much conflicting information, it becomes maddening trying to sift through everything. One person says market on Facebook like this, another person says no, market like that. Have a blog, link it to all your social media, post at this time, but not that time, post this, but not that. It made me crazy and crushed me with anxiety. When you go to school little to nothing is taught about the business side of fitness. And make no mistake, it is a business. I encourage anyone who is going to school for personal training with the hopes of becoming there own boss to educate themselves on the marketing of your fitness business as well.

 

November rolled in and I was physically and mentally decimated. Fitness sucked. The business side and my personal pursuit of wellness became a chore. The only fun I had was coaching classes. Seeing people make progress, pull a muscle up for the first time, hit a PR on a deadlift, that was fun. Everything else sucked. After opening the doors and being in business for a year, I was doing fine. Attendance stayed steady, we had made great progress in 2014. But I didn't want to do it anymore.

 

 

December arrived, and I took a much needed 10 day vacation in the Caribbean.

 

 

 

 

 
Time away from the world really allowed for reflection. Did I want to run the Superhuman Barbell Club anymore? Could we ditch the lair and workout at a local chain gym? Do I really want to put the monumental effort into marketing in 2015? These questions and more needed to be answered.
The answer always remained, will it be fun? Im pushing 40 years old, and Im tired of doing things that are not fun. If it isnt fun, its not worth doing. My grand conclusion, I'm ditching the gurus, and doing what I want, how I want, and will have fun doing it. Do I want to see Team Superhuman take over the world in 2015? The answer is a resounding YES!
 
The difference is, this year the focus will be more on fun than anything else. I'm back in the lifting game, and have decided that instead of leading the team from the front of the class, I will be in the trenches of the WOD's with them. I'm looking forward to this new outlook, and the reults that will come of it.
 
As I sit here writing this I am a hefty 227 pounds. The fire has been reignited, and I am looking forward to some stunning physical and athletic results for Team Superhuman in 2015. Bread pasta and manufactured foods have been cut from my diet. For the past several days I have made great strides in maintaining a lifestyle where I eat animal flesh, veggies and fruits, leaning heavily towards embracing the paleo lifestyle. After a cruise and the Holiday season, an extreme reboot of my system is in order. So, here it goes!
 
 
Thank you for reading!!! Check out my journey on Instagram. And Please Share!!!
 
 

 

 

Recently the some of ladies of Team Superhuman took time out to show off their bad-assness in a photo shoot. The ladies have spent the last year achieving tremendous physical results, but look damn amazing as well.

 

They are all proof that weightlifting has tremendous benefits, strong truly is the new skinny

Chriss shows of her abs.

War Machine in the over head squat

 

The Champ has killer legs

Black Widow with sweet back and shoulders

 

Back and shoulder art

Keeping it risqué

 

Vandana with some intensity

 

At 55 years young, Vera is an inspiration to us all.

 

Huge thanks to the ladies who make Team Superhuman so extraordinary. Donna K is our Team Photographer, and without her talent, these great shots wouldn’t be possible! Thank you!

 

Learn more about Team Superhuman here.

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Today we work the abs and throw in some sprints for fun. Bonus of 30 pull ups after the four rounds.

 

Like The Superhuman Barbell Club on Facebook for pics and videos?

 

It seems as though part of life is learning lessons the hard way. For me personally, I have learned lessons the hardest way possible. Repeatedly.

My parents never taught me anything valuable. Honestly, I’m surprised they managed to keep me alive. Growing up as I expressed my dreams and ambitions I was always told “Thats too hard” or “You don’t want to do that, it’s a lot of work.” I was never pressed to go to college, pursue any ambitions or do anything for that matter.

My father feared the world and hid in a Budweiser bottle. My mother did her best but was of little help in pointing me towards designing a life. Go to work and get a job with benefits, was all I was told.

Growing up and moving on with life you begin to look to others for helpful advice in reaching goals or ambitions. However, this can be a disastrous method. I learned that the hard way. Over the past several years I have developed a set of rules I live by to help maintain my sanity as well as keep me on course in life. Here are some of my top rules.

5. Don’t take advice from someone who isn’t where you want to be in life.

Want to be a chef? Don’t take advice on how to do it from the grill cook at the pizza shop. Be a real estate millionaire? Don’t take advice from a relative who lives in an apartment. Find people who are doing exactly what you want to do and seek them out. There are loads of people out there who can give all kinds of advice on how to do or achieve something, but never have accomplished anything themselves. Avoid these people like the plague. Success leaves tracks, follow them.

4. Don’t Gossip

Pretty simple. Don’t say something about someone you wouldn’t say to there face. This can be difficult because it’s in our nature to gossip. If people confide in you. Keep it to yourself. You are much more valuable to someone as a confidant then a gossip. My motto, “I don’t know anything, and even if I do know something, I don’t know anything.”

3. I Don’t Take Shit

I’m 38 years old, I don’t take shit from anyone. And by shit I mean don’t guilt me into doing something, try to manipulate me or lie to me. My bullshit meter is pretty spot on these days.

2. I Will Cut You

I have never actually cut someone with a knife or a weapon, but if you are a drain on my existence, a liar, or anyone who distracts me from my goals, or means to be an asshole, I will cut you out of my life immediately. I don’t have time for bullshit.

1. I Am A Sarcastic Asshole

This is who I am. It means one of two things, I’m comfortable enough with you to be that way, or I don’t like you. It’s up to you to figure out which one.

Rules. They provide guidance in life. These rules have helped me stay focused. Do I break my rules? I try not too. However rule 1 nevet gets broken. Thanks for reading and please share!

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25. If you have a body, you are an athlete. – Bill Bowerman

24. Fit is not a destination, it's a way of life.

23. Excuses are for people who don't want it bad enough

22. Your body hears everything your mind says.

21. A great pleasure in life is doing what people say you can not do.

20. Why choose failure when success is an option.

19. A champion is someone who gets up when they can't.

18. Everybody pities the weak, jealousy you have to earn. – Arnold Schwarzenegger

17. Everyday of my life, I'm trying to find a way to get better. – Ray Lewis

16. Make sure your worst enemy doesn't live between your own two ears. – Laird Hamilton

15. Do one thing everyday that scares you. – Eleanor Roosevelt

14. Surround yourself with those who challenge you, push you and motivate you.

13. It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself.

12. Everybody you fight is not your enemy and everybody that helps you is not your friend. – Mike Tyson

11. Take your work seriously, but don't take yourself seriously. – Clint Eastwood

10. It never gets easier, you just get stronger.

9. Life begins at the end of your comfort zone.

8. Don't give up what you want most, for what you want now.

7. Excellence is not a skill. It is an attitude.

6. Real strength is not just a condition of ones muscle, but a tenderness in ones spirit.

5. It's a slow process, don't make it slower by quitting.

4. It's not how good you are, it's how good you want to be.

3. Do or do not, there is no try. – Yoda

2. Don't quit. Suffer now and live the rest of your life as a champion. – Muhammad Ali

1. Embrace the suck.

There you go twenty five or more Superhuman quotes about fitness and life. Stay inspired, and commited. Thanks for reading and please share this article!

 

It's been almost four years now since I started my first gig working as a group fitness instructor at a local karate studio. I answered a Craigslist ad looking for a kickboxing instructor. The studio owner offered me 3 classes a week as well as the freedom to lead class however I wanted. This was a tremendous bonus in that it allowed me to design my own style of workouts. It also led me to shit bricks because now I have to put my education into action. Design workouts, lead class, market the class. Uh oh. Fear was screaming in my ear. “You're gonna fail!” I was terrified.



My first class I had three clients show up. (These same three individuals still train with me to this very day) I don't remember much detail from those early years. Plenty of trial and error, soul crushing failures, terrible workouts, missed opportunities are some of the things that stand out. However, it was also an amazing experience. I met some incredible people and forged some lifelong friendships.

It is said you can't get anywhere in life without help from others. This is certainly true for me, because many people helped me build my confidence as a trainer, in business, and life the past few years. As I perfected my craft as a group fitness trainer, I was fortunate to have an individual in my classes who was always willing (maybe willing is pushing it) to help me.

Melissa K was always in class, on time and grasped the form on all exercises almost immediately. I was blown away by her commitment to the class which became a powerful motivator to help others in class become better. As classes grew I began to have Melissa demo the exercises as I explained the form to the class. This was a tremendous help to my success. It allowed me to show proper form on exercises, without having to be the person doing it. Teamwork.

Early days me torturing Melissa in class


Melissa quickly became the girl who paced the class, she never quit, her form was always spot on, her strength was growing by leaps and bounds, she was becoming a leader wether she knew it or not.

Over the past few years I asked her to help me develop classes, experiment with different routines (some which were utter failures, and I'd like to forget) and various other fitness related business. She was always willing to help me become better. She became a War Machine, always ready to take on a new challenge. How do we increase intensity on these exercises? Experiment on Melissa and find out. I put her through a lot of torture in those early classes, but she rarely complained, and came back for more. She is the backbone of Team Superhuman.

The past few years I have come to value her opinion and advice in my classes and business. Without a doubt, I wouldn't be sitting here writing this today if it wasn't for her loyalty.

So I asked War Machine to give me a reflection of her side of this story that started with me so long ago. And of course, she said yes.


Tractor pull at Spartan Sprint


Melissa's side….

I can barely remember a time before Kirk and Team Superhuman. It is almost hard to imagine those first few classes, when my body weight alone felt impossible to lift, when 3 lb weights felt like boulders, when my cardio skills were just beginning to improve. I almost don't recognize that person I was in the beginning, physically and otherwise. That girl was afraid. Afraid of running any race, DEFINITELY afraid of running an obstacle race, and if I am being honest, that girl was afraid of a lot of things in life. But that girl only existed before Kirk and Team Superhuman. I have evolved, and it is just the beginning.


I could go on for ages about how much I love the workouts, how they are never boring, never routine, addicting despite being absolutely brutal, but that's only a small part of what makes Team Superhuman so wonderful. It's the support from the team, the faith that everyone has in you, the confidence that you can't help but gain by being a part of the team that really makes the difference. During the toughest of workouts, when you're feeling beat down, telling yourself you want to stop, that you can't go on, that's when the team steps in and keeps you going. Someone is there to say “one more!” Someone is there to cheer you on, remind you that “you got this!” And you carry on. You get through it. You try. After a while, you begin to see in yourself the strength that others see. You begin to tell yourself “one more!” You begin yelling at yourself that “you got this!” And you believe it. You know that it is true. That even if you fail that last rep, even if you don't beat your last time, you have it in you to try anything. You are not afraid.


That is the best thing Team Superhuman has given me.
I am not afraid to try my hardest and I am not afraid to fail.

I had never run a race before. To those seasoned runners out there, it may seem silly, but despite several team runs with the superhuman crew, I was still afraid of attempting an actual race with an actual time. After being persuaded to run a local 5k, the Towamencin Turkey Trot, and successfully finishing it, I was pumped. Next thing I knew, I was signed up for the Broad Street Run in Philadelphia, a ten miler. At the time, I was secretly hoping I wouldn't get picked- due to the popularity of the race there was a lottery system in order to select the runners. But when I found out I would actually be racing, Kirk and Team Superhuman had my back. On race day, they were there to cheer me on. They knew I could do it, and though I had never made it through the whole ten miles in my training runs, I ended up conquering each mile and beating my cheerleaders to the finish line! With the support of Team Superhuman, I made it through.


Philadelphia 10 miler

Then there was the Spartan Race. Kirk had tried to convince me to sign up the year before, but I had not yet conquered my fear. This time, I was ready. Still slightly apprehensive, I committed to give the Spartan Sprint a try, and began mentally preparing myself for the worst. Not just running, but running + mountains + obstacles + burpees if you fail an obstacle? Ughhh. Thankfully, I would not be running this race alone. More and more members of Team Superhuman signed up, and by the time race day came, I was nothing but excited. I knew I could depend on the team to get me through any obstacle. We were going to crush this race.


Team Superhuman Spartan Sprint 2013


That first Spartan Race was inspiring in so many ways. I watched my teammates push through the pain, never quit, keep going despite the seemingly never-ending onslaught of spartan torture. Kirk had prepared us well- each and every one of us made it across the fiery finish line. It was an amazing experience, and I knew that was the first of many Spartan Races to come.

Spartan Beast South Carolina 2013


Somehow, by the end of the year, I managed to earn my Trifecta by completing the Spartan Sprint, Super, and Beast. I failed obstacles. I did plenty of penalty burpees. I fell from near the top of the rope climb in front of spectators. But through it all, I wasn't afraid. I gave it my all. I knew that Team Superhuman had faith in me, and I had learned to have faith in myself.
In one racing season, the girl who had never ran a single race ever had defeated the Broad Street Run AND the Spartan Trifecta- all thanks to Team Superhuman. With my new-found confidence, this year I will attempt a double Trifecta. I know that Team Superhuman believes in me, and thanks to them, I believe in myself.

General bad-assery


I still workout with Kirk and Team Superhuman, and rarely miss a workout. It's what I love to do, and where I love to be. Some days are tough, and I might get down on myself a bit for not being fast enough or not being strong enough, but the team is always there to help me forget the negative thoughts, and to inspire me with their own greatness. I love watching others set personal records, master new skills, build their strength. And of course I can't complain about my own gains.
So here is my big shout out to Team Superhuman- thank you for all you have done for me, and I look forward to whatever challenges are in store! (*cough* Team Superhuman Hunger Games part 2 *cough*)


I had the great pleasure of meeting Vera about 9 months ago after expanding the Superhuman Empire to another location. She presented a unique opportunity for me, in that I had never coached anyone over 50 years old.

 

Vera was already in great condition when we started together and I immediately recognized her potential to take her fitness to the next level. She was intense, confident and easily coachable. She had a desire to learn and become better, great qualities that coaches love to see in people.

 

It has been my pleasure to get to know Vera better over the past nine months and was floored when I saw her before picture. She has an amazing comeback story and has proven to all of us at Team Superhuman that age is just a number.

 

Meet Vera….

 

My Unexpected transformation

On my 50th birthday, I was happy but very stressed. Lots of family things going on, and being Italian, we are raised to take care of everyone else first and you last. So that is what I was doing, making sure my kids, mom,brothers and sister were all taken care of and that they were happy, but losing myself in the process.

August 2011

 

Meanwhile, I was dealing with stress by, what else, eating, afterall, I am Italian! I didn’t even realize that I was slowly putting on the pounds and not feeling welldue to the weight.

Then I experienced a break-up and I went into a deep depression. I felt lost. I didn’t know how to handle the unexpected break-up. I felt lonely and sad. It is hard when you think your life was all planned out for a happy future to one that just went topsy turvey on you overnight.

Fat Me

Thanks to my best friend who helped me snap out of it. She talked me into joining a gym and to channelmy saddness with exercise. We went everyday, seven days a week, I slowly saw the transformation happening as my clothes were now falling off me. I went out and was able to refresh my warddrobe, how exciting that is to see your clothes size go down!

My friend encouraged (more like bugged me) that the treadmill was not enough, that I needed to build muscle, since at my age we start losing muscle tone. To avoid boredomwe signed up for various classes, like belly dancing, zumba and then kickboxing which led me to meet Kirk while attending a kickboxing class.

Since I started to work out with Kirk and the fantastic group of people, I have seen the transformation, I see the staring signs of muscles that I didn’t think I would see. AlthoughI lost weight, I am now getting more toned due to the routines that I do in Kirk’s classes. Not only am I having fun with this team, I have made new friends. Being with Kirk and this team, I continue to get the support and encouragement to push myself.

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Vera setting a PR of 120# dead lift

I participated in events (i.e timed runs, Color Run, signed up to do the Dirty Girl Mud Run, and finally my goal to do a Spartan Race, plus more future races! Once you start, you can’t stop!) that I would not have thought that I wanted to do or would be able to complete any of these races.Working with Kirk has given me the confidence that I so needed, that confidence where I can do anything, giving me that push and guidance to reach my goals.

I am in better health now then before I was 50 and loving the challenge that working out brings.
Looking forward to bigger and more challenging things in 2014.

 Color Run2014 Vera 2014

 

 

Vera is an amazing person and the entire Team at Superhuman HQ love having her with us. She’s always smiling, never complaining and certainly pushing herself to the limit. We are looking forward to more amazing things from Vera in 2014!

 

 

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One of the many painful lessons I learned in life is you need someone to guide you to your goals. It is impossible to succeed in in any endeavor by yourself. You need someone to assist you.

As a kid we idolize many people, celebrities, parents, athletes and even adopt some of their characteristics. However along the road of life sometimes we lose this trait and “grow up”.

Of course we idolize our parents, but sometimes, their lack of information, can be of no service to us in adulthood. My father always told me to graduate high school and get a good job with benefits. That was his life model. He knew no better. The desire to conquer the world wasn't a concern for him. Complacency and dependence on alcohol were his driving motivators.

So, I did as my father said, found that great job with benefits. Within a year I was left with a feeling of “now what?” Is this what you do for life? Work the same job for 45 years and retire? Screw that.

 

I craved more out of life. It became a fire that consumed me, I decided life would be more than a 45 year job with hopes I can retire and survive until I die. Over the next several years I looked for people who were doing the things in life I wanted to do, people who achieved great things and making the world a better place. I began a relentless search of people who lived a life I wanted.

One of the first books I read was by Robert Kiyosaki. Rich Dad Poor Dad. It changed my life. Even though I have never met Robert. He was a mentor. I learned something from him.

 

Napoleon Hill was another mentor in the early years I never met, but his philosophy greatly shaped the direction of my life. His book Think And Grow Rich is not only about financial riches, but riches on an emotional level.

Fast forward several years later and there have been dozens of other people who are mentors to me. Tony Horton, Arnold Schwarzenegger and Rich Froning are just a few people who have helped me tremendously.

 

It may be crazy, but when I discover someone who interests me, I become consumed with them. Their journey to success, their mindset and their philosophy of life. It all feeds my mentality, it helps me to adopt ideas or characteristics to help propel me towards my ultimate goals in life.

 

Mentors are important. People to help spark you creativity, give you that one idea that changes the course of your life. They can be living or dead, authors, athletes, parents, teachers. Anyone you find amazing and interesting, learn about them, find something that can improve your life. Be inspired by them.

 

Here I am meeting Tony Horton.

 

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Fear…

Today I watched the movie After Earth. The beginning started off with the movie's star Will Smith describing fear. I found the quote to be the most accurate description of fear I have ever heard.

 

Being Crippled By Fear

Over three years ago I decided to take the plunge into being a personal trainer and struck out on my own. To say I was gripped with fear is an understatement. I was paralyzed at the thought of speaking in front of a group of others. Fear had begun to wrap its tentacles around me.

Doubts crept in and I began to question myself. Can I do this? What what will people think? Was my training sufficient? The fear monster was looming.

 

 

I began applying at various fitness facilities in my area. I didn't expect an overwhelming response from employers, but would certainly entertain any interview.

I was open to personal training but really had my heart set on group instruction, so that is where I focused my efforts.

Thankfully, after only a few days of searching I had my first interview as a kickboxing instructor. Confession. I was straight out of school with my cert, I was as green as they get. Kickboxing was certainly not my strong set. But, I interviewed, and the owner of the facility was looking for someone who could possibly lead classes that were more bodyweight oriented, and not kickboxing. He offered me the chance. It was exactly what I wanted.

 

However, at that moment, fear yelled in my ear, “You'll Fail!” All the reasons and excuses imaginable why I shouldn't/couldn't make the offer work flooded my mind. How did I kill fear that day. I accepted the offer.

How Do Yo Overcome Fear?

By taking it head on, and punching it in the face. That is how you overcome fear. You just slay it. I know, I know easier said than done. But, it truly is easy. And gets easier when you realize just how irrational fear really is. Life is meant to be conquered, I truly believe that with all my heart. Don't let fear ruin your life.

 

 

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