5 Ways to Fit Exercise into your schedule.

Amy, busy mom of 4 Finding time to work hard

Amy, busy mom of 4 Finding time to work hard

Moving is important.  We get that.  Exercise is moving, but some of us have the busiest lives in the world, and there is sometimes not enough time, what in the world can we do?  Well here are five shots at you to try and let you have some found time, or reconsider the order of your day.

5 Ways to Fit Exercise into your life.

#1.  Wake up 30 minutes earlier than you do right now.

Holy moly!!!  Impossible.  Improbable.  NO WAY!!!!!  I’m sure if you like to sleep until the last possible second in the morning and especially if you have a spicy love affair with the snooze button every time your alarm goes off, then this task might seem impossible.  But there are a host of reasons that waking up a bit early, and getting a quick High Intensity Workout in will make the rest of your day absolutely awesome.    You will get an endorphin spike that will leave you feeling great for the rest of the day.  You will get it out of the way so that the rest of your day you know you are already taking steps to feeling better.  More often it’s an easier time to schedule that will not let after work duties get in the way.  These are all great along with the short term metabolic boost.   These are all great reasons to “Rise and Grind”

#2  Find a workout buddy.

Workout buddies are awesome, so long as they do not become socialization buddies.  Use your buddy to help hold you accountable, to motivate you, to inspire you, to pick you up if you need a ride, and even to complain to.  Some studies have shown that having a workout buddy means you are 85 Percent more likely to stick with a program.  So find your BFF for Working Out!!!

#3  Immerse yourself in the benefits of Exercise.

Subscribe to blogs, journals, blog casts, etc.  Magazines if necessary.  Human minds are crazy wonderful things. If you read an hour or two a day about the benefits of exercise, you will start to assimilate the mindset and suddenly start reorganizing your day around training.  Education is a truly wonderful thing.

#4   Stop Watching America’s Got Talent.

The average american watches 5 hours of Television per day.   I’m not sure I need to write anything else on this.  Fit in 30-90 minutes for training.

#5  Join Crossfit Williamsville  (or any other group fitness, likeminded group of honest and encouraging individuals)    Not only are you more likely to succeed in a group environment.  You will also be helped, cheered, carried, inspired, and ultimately feel like you belong, when you find a Gym full of people who will not judge you but instead will help you become the best you can possibly become.  Once surrounded by this kind of environment, it has been my experience that it is often more difficult to get people to take a rest day, than to not workout.


Thanks for the read.  Please find us on FB, and like the page and if it is your first time coming to the blog, subscribe.


best of Health Buffalo and Beyond!!!


WOD 3/24/2015

“COE” 1/2
10 Thrusters 65/95
10 Ring Pushups
5 Rounds For Time




Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


It was an honor to WOD in Sgt. Coe’s name today.  My heart rests with the loved ones he has left behind.   The efforts put forth by the box today were inspiring and truly heart felt.



3/21/2015 WOD

….she’s a good one



4 x 5min EMOM’s

1. 7 Box Jumps  ( Slow Mountain Climbers)

2. 10 Hand Release Pushups  (Slow Crunches)

3. 10 Thrusters 35/45  (Seal Jacks)

4. 7 Burpees  ( Breathe)


Every minute on the minute perform the exercise and desired number of repetitions.  For the balance of the remaining 60 seconds perform the exercise in the parentheses.


Good Luck….she was a bastard!!!


Thanks to the 9am Class for letting me fight along side them.  It was a pretty epic one this morning!!!

3/15 and 3/16

WOD 3/15/2015

2 Rounds for Time
30 step ups
50 Mountain Climbers
30 Step Back Lunges
50 Mountain Climbers
3 Wall Walks
144ft FHC





Warm up

Rollout 10min/ Skinny PVC 4 min/ Hip Flexor and Glute Activation 3 min/

Running Prep Drills-6 min

Kettlebell Swing Progressions-5min


10 Rounds For Time
10 KB Swings
200m Run


Sunday was a wicked WOD, I had the pleasure with wodding with the 9am class and to further proove that I’m not super human found a way to tweak my left psoas during the very first set of Mountain Climbers, and since the vast majority of the WOD (lunging, Crawling, Stepups, Mountain climbers) required the use of it saw a very difficult WOD for me.  Extremely Challenging.

Some awesome breakthroughs happened that Day and Coach Amy did an outstanding Job with Coach Dan there to assist her, their attention to detail, even with me and my suffering foot hand crawls, was spot on. Great Coaching.



Today Saw the first Running WOD of the season, and everyone did a fantastic Job.  Hip Hinging and with it Posterior chain activation is a life essential skill.  I pushed the point home quite a bit with 530 and 630 class, and I really hope that everyone took away from it how important the ability to contract your glutes and properly extend your hips is.   With that being said….I’m throwing another Benchmark at you on Wednesday, but don’t let that scare you away from tomorrow…it is an outstanding WOD!!!  See you in the box!!!!

WOD 3/13/2015… Friday The 13th!!!!



Warm Up- 10 min Roll/ 2 min neck rotation, 2 min shoulder rotations/ Bird dogs- 2 min/ up dog down dog-3 min

Shoulder Prep- 2×8 Wall SLiders/ 2×8 Bi lateral External Rotations/

Skinny PVC- Pressing Prep -3 min

KB Swing Prep- 3 min

-hip extensions/ hip flexors/ hip hinges




12 Min

20 Kettlebell Swings (Russian)

5 Shoulder to overhead


Score is total number of weight moved over head in the some of all Rounds with your 5 Presses/ Push Presses/ or Push Jerks

-you can add or take away weight as needed


Best of Luck

6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.


Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there


Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  


Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.


Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.


Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.


and last but not least


Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!


hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

3/7/2015 WOD



Warm up

Roll 10min/ Childs pose, up/down dog, lat stretch focus-4 min/ Skinny PVC pipe- 3 min/ Lying Hip Extensions with, big PVC (KB Swing prep)


Active- 10 toe touches/ 10 Jacks    3x



Kb Swings/ Deadlifts

Sprinting in Place

Handstand Holds

Hanging Knee Raises  (strict movements)


Fun 16 minutes today!!!


Themes to follow or reflect on for the week

-being present when you move is paramount to reps.  Pay attention to your body, and improve on movements every time.  i.e., make this air squat better than the last air squat.  The goal is to improve movement patterns, not just do more of them.






the quality of being thankful; readiness to show appreciation for and to return kindness

Words cannot express my feelings of gratitude in respect to the year 2014. I am thankful for my wife, my children, my parents and friends.  The community at the Box is growing and moving and doing so well that I, in truth, can hardly contain my excitement for what 2015 promises to bring us.  There is no telling how far you all will go, how hard you will push, how amazing you will feel.  The PR’s that will be set, the hours spent sweating and swearing and gearing up for another WOD, or another rep, or simply cheering on that last effort.  It promises to be awe inspiring. I am grateful to have shared those moments in the past and am already feeling enormous gratitude for the year that is to come!!!!   Thank you all for being a part of it.

Perhaps this Post New Years Day Post could end there and it might do a better job conveying how full my heart is, rather than have me prattle on for the next 800 words or so (gross estimation).  And yet I’m still typing. (and perhaps more miraculously you are still reading) When  I look back on the year I am forced to  realize that the good times were amazing, the hugs the happy tears, the congratulations, the praise, the “atta boys,” the hand shakes, the kisses….they were so many, so celebrated, and indeed so amazing, but somehow those aren’t the ones that stick out in my mind, it is in actuality  the uncomfortable situations that are foremost in my memory.  Uncomfortable situations, code for  saying the times that I messed up….acted like  I shouldn’t….reacted like I shouldn’t…said what I shouldn’t..didn’t think things through….offended……hurt….upset….let down…made cry……etc….you put it there I am fairly sure that I was the cause of it, plenty of times throughout this year. And some moments were devastating, and in truth it is of those times, those rough uncomfortable moments I am most thankful.  Truly.  Without them I would not grow as much, I truly believe that.

When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure. -Peter Marshall

I believe it is in addressing these difficult moments, how I handled them, how I could have handled them, and indeed how I should, and plan to handle them in the future….it is only then that I will continue grow in a way that the good moments can’t possible push me to…only then will I be able to reach and touch on what my potential is….only then will I start Becoming Bulletproof.

I am a very goal oriented person, and have been for the better part of the last ten years or so, and I have been known to have lists of resolutions by the ends of previous Decembers….set and ready to go for the next year.  Some I have achieved and yet many others I have not.  Things like physical goals, monetary goals, family oriented goals….all well in good….I think in one such goal last year I even had a set number of people that I planned to help in 2014…..(how in the world does one track that) They were all good intentioned and all of, perhaps, very substantial meaning….yet ultimately….the good most of them…are crumpled up and tossed away a few weeks into every year….I suspect that most of you are no different.  In fact if you are someone that accomplishes all of your resolutions every year than you and I should  meet for some coffee sometime..I need to hear and learn from you.  But if, indeed, you suffer from your resolutions/ goals being far to big for you self to accomplish I am going to suggest something simple this year.  It is what I have committed to, and must say for the last 2 days has gone on rather swimmingly.

Know Thyself

Or put in a perhaps much more now time lingo  (now time?)  How about we just get comfortable with…

Be Completely Honest With Yourself

Let truth be the principle that guides your decisions for the year 2015.  We have become so accustomed to lying to ourselves, or family, our bosses, our loved ones, and most importantly to ourselves.  We can end it this year.  Look at what you “say” you want to accomplish and be honest with yourself.  Push yourself to do what you say you are going to do.  Back up the claims….stick with the programs, the workouts, the eating, the sleeping, the family time.  Stay honest, stay on course !!!!  I believe that it will only be through this truthfulness that you will find your best successes in 2015.

Important to note, nowhere above did I say anything about being perfect….or expecting easy….or thinking that 2015 was going to be all sunshine rainbows and my little pony reruns.  It sure is hell is going to do it’s fair share of striking you out, throwing you curveballs, and maybe even sacking you a few times  (this switching from Baseball to Football is uncomfortable I wish I would have the metaphor police come down on me)  But if you stay true to yourself, stay honest within the situation  I firmly believe that you may make it a truly wonderful and fortunate 2015.  So here is to your 2015, may it impress the hell out of people that write the history books!!!

During times of universal deceit, telling the truth becomes a revolutionary act

-George Orwell

Crossfit, Tough Mudder, and American Ninja Warrior…….


It is happening. After a recent competition in which I was bested by 4 super ninjas, I had an outstanding conversation that spoke to what seemed to be the sudden uprising of physical events and fitness movements that are happening in our country. Now before you throw Captain Negativity my way I am fully aware of the statistics….69% of us are overweight, and of that 69% half are obese…and it’s not getting better, based on history….I know most of us eat wrong, sit wrong, move wrong, or don’t move at all…blah blah, heart disease rates…blah…cancer…etc… I know how inactive our population is and I know that people, that statistically speaking, our children will not fair any better…these are the things that I know…

….but here is what I Believe

.. . I believe we are changing. I believe every time I stand in front of an Beginner’s class at my Box, and tell them why we move the way we move, and why we were meant to be humans that move with POWER, and humans that move GRACEFULLY, and how we should eat, and how we should feel…I believe I can reach down into their very heart and squeeze it with nothing but words of truth…words that speak so much belief into their own hearts that they can’t stand to stay way they have allowed themselves to be… You should feel the joy…not see…FEEL the joy from someone who did today what was impossible for them to do 2 weeks ago….I tell you it is tangible… My goal is to infect my community with this feeling. I want people in Williamsville and then Buffalo to realize how good it feels to be BULLETPROOF…to have a body that is sharp and mobile, to have a mind that is awake and calm, and tolerant….to have joy in simply moving themselves the way humans have moved for the last millennia….these are some of my goals…and check this out…..it’s working……

….people aren’t just watching Crossfit, and Tough Mudders and American Ninja Warrior…they are watching thinking…I can do this….and then they are doing “this”…..and that…that is why I get out of bed at 4 am and leave my beautiful family to come to my second home…and it is why I will continue…to push….

I believe we are changing….I believe our populace is starting to remember what is encoded in our very DNA….I believe we are rediscovering the beautiful simple thing that is the human animal…… why not come….uncover your inner bad ass with all the rest of us….

….why not BELIEVE in yourself..

stay classy Buffalo…..