Today marks the start of month 4 of working out with BJ. Today’s workout was tough due to a sleepless night but I couldn’t miss the first day of the month. I’m so thankful for all the encouragement he gives me and keeps pushing me to do more. Belize in 2 months and I will definitely be ready! Thank you kiddo! ❤️

Hey, folks! Coffee chat is cancelled today. I've been called to do a demo with Dallas Dumo Club for a local high school.

We call it a "Push Day," but that’s not how your body works. No muscle in your body can push. Every muscle you have only does one thing: it contracts and pulls. ​When you focus on "pushing" the weight, you lose your connection to the movement. You lose power and coordination because your Intent is in the wrong place. You aren't actually using your muscles to their full potential because you don't understand the mechanics of the flex. ​Reddit asked. So let'sshow you that a "push" is just the result of a muscle pulling. When you shift your focus to the pull, you can target the muscles more effectively.

When I was preparing for bootcamp, I needed to dramatically improve my run time... fast. In just 2 months, I cut 4 full minutes off my 1.5 mile run, and the strategy that made the biggest difference was something called Fartlek training. If you’ve never heard of it, Fartlek simply means “speed play.” Instead of running at one steady pace the whole time, you alternate between faster efforts and easier running. This teaches your body how to handle different speeds and recover quickly while still moving. Here’s a simple version of what I did: Example Fartlek Workout - Jog easy for 5 minutes (warm-up) - Run faster for 1 minute - Jog easy for 2 minutes - Run faster for 1 minute - Repeat for 20–30 minutes The key benefits: ✔ Builds endurance ✔ Improves speed ✔ Trains your body to recover while running ✔ Makes training less boring than steady runs This method was a game changer for me, and it’s one of the reasons I was able to pass bootcamp and hit my required run time. If you're training for: - Improving run time - Your first 5K - Better Heart Health - Military or Fitness Test Fartlek training is one of the simplest ways to start getting faster. If you're working on improving your run time or heart health, and want a simple strategy to start with, try adding a Fartlek session into one of your weekly runs. Small changes in training can make a big difference over time. If you ever want help building a simple running plan or improving your run time, feel free to reach out.

Sorry for the last minute cancellation, I am surrounded with meetings around Dallas today. Good problems to have, but if you know anything about DFW traffic.... trying to host a meeting while driving is a recipe for disaster. Next Friday we will be looking at different dietary recommendations from around the world and correlating those recommendations to common goals (weight loss, strength gain, performance, etc). I appreciate your understanding! -BJ