“All profound things and emotions of things are preceded and attended by Silence. . . . Silence is the general consecration of the universe.”

Starting your day well:

  1. Have something to look forward to Plans with a friend are always good.
  2. Manage your mood: Don’t check your email. Do what gives you a feeling of control.
  3. Eat breakfast: If you eat nothing and end up killing someone, well… I hope it’s not me.
  4. Do something you dread: You’ve got the willpower. And you’ll feel so much better afterward. Shower singing counts!
  5. Send a “thank you” email: Yes, it’s that simple. Really!
  6. Plan how you’ll deal with challenges: Think about the worst that could happen and it probably won’t.
  7. Kiss somebody you love: If this makes you late for work, feel free to blame me.

The Importance of Sleep



Self Analysis:

1. Am I achieving my daily workout goals including weights, sets, and reps?
2. How am I feeling at the start and finish of my workouts?
3. How is my nutrition in all honesty? Am I following the goals for myself? How am I tracking my nutrition?
4. How is my overall sense of self including self-esteem, energy, mobility, resting heart rate when waking, and motivation?
5. What can I do differently for achieving better workouts and reaching current goals?

GOALLLLLLLLLS!!! (English soccer announcer voice):

1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional setbacks along the way, but regard them as learning experiences, thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it 
4. Take pain and fatigue as signs that you are working hard to achieve your goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

In my opinion, getting VERY strong and muscular comes down to a few key variables:⁣
𝟭. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱⁣
– To get strong, you need to follow a program that facilitates progressive overload. If you’re not improving over time — be it the number of reps you do of a given exercise at a given load, the RIR of a given exercise (more on that below), or the intensity of the weight that you’re using, you’ll have a damn hard time getting stronger.⁣

𝟮. 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁⁣
– Muscle confusion is a myth. To progress, you should be doing similar exercises each week and gradually progress on them. If you’re always changing up your workouts, you’ll be learning the “skill” required to perform the movements rather than making consistent gains in muscle mass.⁣

𝟯. 𝗥𝗲𝗽𝘀 𝗶𝗻 𝗥𝗲𝘀𝗲𝗿𝘃𝗲 (𝗥𝗜𝗥) 𝗼𝗿 𝗥𝗮𝘁𝗶𝗻𝗴 𝗼𝗳 𝗣𝗲𝗿𝗰𝗲𝗶𝘃𝗲𝗱 𝗘𝘅𝗲𝗿𝘁𝗶𝗼𝗻 (𝗥𝗣𝗘)⁣
– RIR/RPE is a great tool to ensure that you’re getting close enough to muscular failure to gain size and strength without getting overfatigued or risking injury. An RIR of 2 means that you had 2 “reps in reserve” (you could have done two more reps if you ABSOLUTELY had to). Similarly, an RPE of 8 out of 10 means essentially the same thing – you had two reps left until failure. In my opinion, RIR/RPE can separate the good lifters from the great ones.⁣

Many other factors go into getting strong beyond what I’ve listed above. However, in my opinion, these three concepts are critical to a well-structured training program.⁣

Recommended products to have on hand:

Ronin Wraps | BFR Occlusion Bands | Blood Flow Restriction Training https://www.amazon.com/dp/B07CQXDSQ5/ref=cm_sw_em_r_mt_dp_U_2wAIEbAZ9H14F


Marathon Adanac 3000 Digital Sports Stopwatch Timerhttps://www.amazon.com/dp/B014L4TXPS/ref=cm_sw_em_r_mt_dp_U_wxAIEbRJHDCF0
Bodyweight Resistance Fitness Trainer Strapshttps://www.amazon.com/dp/B0865L3Z9B/ref=cm_sw_em_r_mt_dp_U_g3MIEbZ668JYW


Supportive Gear:

Bench Blokz

Proloc Olympic Barbell Collars – Multi Sports, Powerlifting, Weighlifting
by LiftingLargeLLC
Learn more: https://www.amazon.com/dp/B00JKUB5BY/ref=cm_sw_em_r_mt_dp_U_GeNIEbM0YGN61

Foam RollerPhone Tripod, Portable Cell Phone Camera Tripod Stand with Wireless Remote, Flexible Tripod Stand for Selfies/Vlogging/Streaming/Photography Compatible with iPhone, Android Phone, Sports Camera GoPro
by ErligpowhtDirect
Learn more: https://www.amazon.com/dp/B07HR5T8ZD/ref=cm_sw_em_r_mt_dp_U_OvNIEbHDT3CBN

Mental Illness in Bodybuilding and Strength: Drugs n Stuff 32

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🔴 Drugs n Stuff 32 : Mental Illness – An Unspoken Reality in the Fitness and Strength Worlds. Trigger Warning, This podcast deals with the topic of suicide. Shawn Bellon joins Dave Crosland and Scott McNally to share his experience with recovering from mental illness. If you need help, ask for it. To talk to someone or report a crisis, call 1-800-273-TALK Or Text : 741741 to talk to someone that can help

🔴 If you’d like to ask questions for the show, join the group here : https://www.facebook.com/groups/45529…

🔴 Reach out to Dave Crosland to inquire about his services : Croslands.org.UK

🔴 Follow Shawn Bellon on IG : https://www.instagram.com/coachshawnbellon

🔴 Follow Dave Crosland on IG : https://www.instagram.com/davecrosland_/

🔴 Follow Scott McNally on IG : https://www.instagram.com/scottmcnally1/

How One Olympian Turned Devastation into Inspiration

Yes, gymnastics is about perfect performances — but it’s also about getting back up after you fall, over and over again. When gymnast Jordyn Wieber failed to make the all-around finals at the 2012 Olympic Games, she was devastated. But two days later, she helped her team win gold. She shares how she’s learned to be resilient through life’s toughest moments and what it takes to move forward. [This talk contains sensitive content.]

This talk was presented to a local audience at TEDxUCLA, an independent event.

Jordyn Wieber, Olympic Gold Medalist, looks at the moments of devastation that at times are part of the fabric of life, and how to turn these into transcendent​ moments of inspiration​. Jordyn Wieber is an Olympic gold medalist and American gymnast from DeWitt, Michigan. This teenage gymnastics phenom caught the world’s attention by becoming the World Champion in 2011. A key member of the “Fierce Five”, Jordyn helped the U.S. Olympic Women’s Gymnastics Team capture the team gold medal at the London Olympic Games in 2012. In 2017, Jordyn graduated from UCLA with a bachelor’s degree in Psychology and currently serves as an Assistant Coach for the UCLA Gymnastics Team. As a former Olympic gold medalist, Jordyn has expansive knowledge of how to succeed in gymnastics, but her influence extends beyond the confines of her winning combination of physical prowess and determination. Jordyn is still one of the top influencers in gymnastics and also serves as a motivational speaker and vocal advocate for preventing child sexual abuse in sports. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

Frog In A Blender

“Frog In A Blender”

“Mental illness. What comes to your mind, pardon the pun, when you read the words mental illness? I know some people just rush to the quick verbiage of a “crazy person.” And I’m okay with using those descriptors because this particular writing isn’t about what’s accurate or appropriate and description is much as the trueness of your thoughts. I also not naive and I realized several years ago that the mentally ill will continue to be a marginalized group that is misunderstood by the general populace and greatly ignored. The mentally ill tend to be part of the dredges of society. A unique cast system of broken individuals not seen valuable.

After I was diagnosed my heart broke in several pieces. You knew something was wrong with yourself You felt these different thoughts, urges, sensations, and sometimes confusion, and yet as if a paralytic trying to will their legs to move, you yourself or unable to act or think in a normal way.

You know it’s funny as I reflect on a lot of the different relationships throughout my life of coworkers, colleagues, clients, business associates, friends, & lovers. All the while I never felt okay. I felt like I was doing my best to keep a deep dark secret. Who I am must not be found out.

It’s funny, living years with the mind of someone with borderline personality disorder, you think I wouldn’t be nearly so ignorant to what people would think in regards to my behaviors. And yet I felt like I was able to sort of fool people. That I too could be normal. I wasn’t fooling anyone. As the cliche goes I was only fooling myself.

One thing for sure, an individual that struggles with something like borderline personality disorder has his work cut out for himself BUT so do the loved ones who also experience that diagnosis as witnesses. In some ways, it feels like collateral damage and your personal shame grows exponentially because in the normal stable moments of your thought process you’d never want anyone to be harmed with what you struggle with. But that’s not how it works.

So, of course, a lot of people would think with my own life I would use my diagnosis as an enabling tool. That I too am just a victim of something outside of my control. My divorces, broken relationships, personal debts, suicide attempts are things that happened to me.

Man! I would love that excuse! I’d take it and run with it if that was possible. However, my actions are still on me. Even the unknowns in my life are my responsibility to uncover and understand.”

(Excerpt from book)

Why Having a Pet (of Any Kind!) May Boost Your Mood and Keep Your Brain Healthy

Therapy animals have long been the trusted companions of people with disabilities. Now, animals of all kinds are proving their value to individuals with dementia as well as to those hoping to reduce their risk of brain disease.

Physiology helps explain why animals are such effective therapists for all of us, says Marwan Sabbagh, MD, Director of Cleveland Clinic Lou Ruvo Center for Brain Health: “Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, resulting in lowered blood pressure and heart rate and, possibly, in elevated mood.”
Man is by nature a social animal

Depression is common in individuals with dementia, a byproduct of the isolation and loneliness they often experience. Likewise, caregivers can feel alone and overwhelmed by their responsibilities. In both cases, bonding with an animal can help fill this void with social support and, from dogs in particular, with unconditional love.

In addition, dogs foster human connections for their owners. Take Rover for a ramble, and strangers who would never dream of approaching you in other situations will strike up a conversation centered on the animal. Even a mere smile from a passerby is a connection that can brighten your day.
Get your six legs out there!

Walking the dog yields a second, equally important benefit: physical exercise, which is also key to a brain-healthy lifestyle.

According to the Centers for Disease Control and Prevention, adults need at least 2½ hours a week of moderate-intensity aerobic activity for good health and double that amount for greater health benefits. Brisk walking (at least 3 mph — that’s 20 minutes per mile) qualifies as moderate-intensity activity. The payoff extends beyond enhanced brain health to weight control, improved cardiorespiratory fitness and muscular strength, and reduced risk of chronic diseases and killers such as heart disease, stroke, cancer and diabetes.

So give the cat a cuddle, then grab the leash and whistle for the dog. Get moving with your faithful companion by your side. You’ve got nothing to lose — and the potential to add years of healthy life ahead.

Source: https://health.clevelandclinic.org/why-having-a-pet-of-any-kind-may-boost-your-mood-and-keep-your-brain-healthy/

Total hip replacement Pt 1

On Wed, August 22nd 2018 I had a total left hip replacement conducted here in Utah.  The symptoms leading up to the need for surgery started a few years ago.  First, external rotation of my hip would cause a sharp pain in the join.  I also started favoring my other side which likely is why my Quadratus lumborum or QL muscle was injured at the IPL World Cup in 2016.  I also developed more low back pain as the hip was putting more pressure on the spin being unstable.  Last Spring of 2018 I started getting sharp pains that would make me collapse and scream in pain.  The pain was assumed to be the last of my labrum tearing in the narrow sockets.  Movement from that point was very painful where I would limp while causing more damage to the low back and the unstable socket would inevitably pinch my sciatica leading to more pain.

The spacing or lack off on the left is similar to my own joint.  THERE IS NONE.

Walking was almost unbearable  while sitting and standing both cause me pain.  My comfort pose was laying flat on my back with ice packs but it helped me get through the last few months leading up to the surgery.

My hip socket
Similar hardware in my hip now