After nap I’m gonna do a nice little work out and go for a jog as long as it’s not raining too hard… Hope you guys get out get some fresh air maybe a little exercise in the burn off some of the sweets and Christmasy foods and then dive back in for a second helping tonight
Merry ? Christmas ?
Merry Christmas beautiful people sending love to all of you.
time to be thankful and luv ourselves and others ♥️♥️♥️???
Getting Ready for the Charles Dickens Fair - 2019... was my first time - and was really amazing...
Hope it comes back after Covid xoxo
awwww Memories of this past summer.... kiteboarding in Norther California
2020-12-25 06:47:38 +0000 UTC View Post
Throw Back Thursday... cool memory from last year...
Which reminds me of what I am coming out with this next coming week...
A special condensed Quick Start Guide - based on my science based Training and Nutrition System...
?Spots are filling up on my waiting list for this - so DM me if you want to learn how to Get Fit in a way - that does not require highly restrictive fad diets - and actually start to change your body and metabolism on a cellular level
QUICK SNEAK PEAK ? at What I promised All of you?
-I thought - oh I'll just throw this together... But there is so much important info to prepare for you - that it is taking a little bit longer - but will be well worth the wait.
-Years of Science and Knowledge and Coaching and experience - bundled up for you in a step by step digestible format.
-Even if you don't have Any Gym equipment - and your Gyms are closed like mine are in Cali..
-It's OK - I got you!!
-Just a couple more days of work and I'll be releasing this to you guys next week.
?? DM me if you want to get onto the waiting list... about 30+ people on the waiting list currently - so DM me now to secure your spot as well ??
Happy Holidays & Merry Christmas beautiful people!!!!!
Sending Holiday Cheer to all xoxo
Merry Christmas EVE - Hope you get the STRESS RELIEF - of a great workout today!!
2020-12-24 23:06:00 +0000 UTC View Post
Throw Back Thursday!!! Me nursing a hangover in Cabo!! By doing a morning workout.
This was my ritual every morning before we would head out for our daily adventures... workout...
THEN DO ALL THE FUN STUFF YOU DO IN CABOOOOO!!!
-horse back riding
-four wheel dune buggy racing
-snorkeling
-booze cruze
-shop
-eat out every meal
-dance on the beach
-make love every day
etc.........
Cool crisp beautiful day in California practicing what I preach and took Duke out for his second run ever with me :-) he’s doing great on his leash training and is going to be a fantastic running partner :-) ♥️??
2020-12-23 05:34:24 +0000 UTC View Post
My new and still growing home gym - at my new house ;-)
If you are interested in a Home Gym Building Guide - like and or comment below so I can get an idea how many people want before I pour a ton of time into creating one.
Memories....My First Home Gym I built at my old townhouse - when Covid shutdowns first hit last march!
Stay tuned - I am building a quick start home fitness guide - with no equipment...
But then after that - we will be talking about How to build a home gym on a budget...
Are you interested?
One of the ways I believe in building character spending time in nature with my kids and my dog ?
The deep conversations in the character that is built through the difficulty of hiking over three hours in wild rough terrain creates lasting memories, builds character, and helps put your stress and difficulties and problems in perspective and make you appreciate the precious time that we have together with each other on this special planet.
Sending love to all of you and wishing you a beautiful holiday season ♥️?
My oldest daughter artwork... She got my artist gene for sure... see progression photos as she was drawing it. This is a picture of Chuckies wife Tiffany. Yes as in the Chuckie - horror flicks and graphic novels...
2020-12-22 05:50:18 +0000 UTC View PostPost surgery rebuilding.
Here is a peek behind the scenes as I start rebuilding now that I can start using a little bit more weight post surgery ??
Many coaches just talk a lot of talk. I actually walked the walk and practice what I preach. Am I perfect hell no… But I live with a train and preach 100% yes.
♥️??
Try push-ups like this :-) especially if you get sore wrists and or sore shoulders… This should help tremendously ???
2020-12-20 23:14:24 +0000 UTC View PostEDT training (escalating density training) Is a safe and very time efficient way to tone Your biceps and triceps ??
Brings a lot of blood-flow oxygen flow and nutrients to the muscle and the tendons and is very good for anybody of any level at any age or gender.
Out of the office on a huge adventure with my puppy Duke… Hiked over 3 1/2 hours today with him ??
Hope you all are doing fantastic today :-)
Start today start with just 15 minutes of exercise a day.
Alternate your days:
one day go for a walk or do some cardio of some kind and then stretch afterwards
The next day do you things like planks push-ups pull ups basic calisthenics if you have some dumbbells do some dumbbell curls and some tricep extensions anything to move your body and flex your muscles ?
That tiny little change will make a world of difference in the long run.
All it takes to start is a decision to do 15 minutes a day of something.
You got this ??♥️
?Have sensitive shoulders or want to make sure they don’t get injured?
?Do this simple warm-up circuit every time you’re going to train upper body or even if you’re going to just do push-ups and you will notice a big difference after just a few weeks of doing this consistently.
?10-20 reps standing straight up
?10-20 reps Bent over with straight back
?10-20 reps slow rotator cuff’s
Repeat 2 to 3 times after 30 to 45 second rest
Coach TJ
I am building a Easy to Start At Home Quick Start Guide for you all - as we speak.
It will be a Great Place to Start Feeling Better from the Inside Out ;-)
This will all be based on my science based system - simplified down into an easy to follow quick start guide.
BUT I DO HAVE A FEW QUESTIONS TO HELP ME BUILD IT BEST FOR YOU...SEE POLL HERE
?The Perfect 1 station Tricep workout - YOU DON'T WANT TO MISS...?
?Simple...Effective...and - No jumping all over the dang gym!
?HEY BUT I AM A WOMAN - I DON'T WANT TO LOOK BULKY!
?NO PROBLEMO!
?Perfect - if you want to tone and tighten up those wobbly underarms
?Perfect - if you want to build big strong ripped triceps
Along with other factors - like when you are a man - you have testosterone and are going to put muscle on in a different way than a woman.
Women - you are going to put on lean tone sexy tight muscle - that also increases how much fat you burn without dieting.
Men - you are going to be able to tone up or bulk up depending on a few things like:
It all depends on: a. the intensity b. amount of weight you use. c. amount of food you eat - more meals = more training = bigger muscles.
?Do this workout 1-2 times a week separated by about 3 days... and the results will blow your mind...
?Add in the Bicep curls with dumbbells and ez-bar curls in between your tricep sets - to hit Both Sides of your arms and watch your results sky rocket?
Coach TJ’s Core training tip of the day ?
Stop doing so many sit ups and crunches you’re way better off improving the strength of your core with exercises just like this...
Do 10 of these slowly for the left side and then turn around and do them to the other side… Repeat 3 to 4 times with only 30 to 45 seconds rest in between.
Then you can do planks on your elbows holding for at least one minute at a time.
Then side planks on your forearms/elbows… Same pattern.
Then you can do leg levers with your hands and your bad stomach sucked down lower back flat to the floor raising your legs up and down very slowly and controlled never touching the floor and never going all the way straight up just about a 45 angle and then back down to a couple inches off the floor. Then you can do leg levers with your hands and your bad stomach sucked down lower back flat to the floor raising your legs up and down very slowly and controlled never touching the floor and never going all the way straight up just about a 45 angle and then back down to a couple inches off the floor nice and slow For only about 10 to 15 reps then short rest and repeat.
Optional?The banded ones shown are also a great exercise to do in between sets while training another body part Like back or arms ...
For example Do a set of bicep curls then do 10 of these to the left slowly… Then do another set of bicep curls… Then do another set of these on the other side do a set of bicep curls then do 10 of these to the left slowly… Then do another set of bicep curls… Then do another set of these on the other side... rinse and repeat
We all have Greatness in us... a VERY Candid moment I caught on camera while filming a workout the other day. Here is the RAW unedited moment I caught on camera...
Sincerely,
Coach TJ
⭐Check your DM's for a special release I just sent out earlier ;-) It's only for 24 hours - so message me if you didn't get it.
⭐If you get here and you were not a member yet - then message me and let me know within the next 24 hours ??
Hope you can get outside today and get some fresh air.
Even if rainy - or snowy - do it anyways
Put on a coat - and go for a stroll or something.
You will be SO HAPPY you did ;-)
Sending Hugs and Best Wishes to All of you ;-)
⭐What are your goals? ⭐Do you have any - or are you not really sure how to write out goals and make them be REAL and not just some wish list in your mind?
?That is OK - that use to me as well... I had no idea.
You could ask me and I could maybe ramble off a wish list of things I wished I could have - but I had no written list, didn't necessarily see the value in it, and no idea how to make those "wishes" - "actual attainable goals"
Now I make and write down my goals.
Then follow a series of actions to bring those goals to life.
Do I accomplish everything automatically...NOOOO I AM HUMAN. But I do accomplish many of them - and sometimes I have to re-adjust along the way. But I keep making and revising them and doing actions to bring them to life.
But there are many types of goals.
Short term and medium term goals - like 3-12 month goals. That may take some actions I am uncomfortable with - or have to strive for - but they are Doable.
Longer term goals.
Big hairy audacious goals… like I want to help serve over 1 million people overcome their obstacles, transform their bodies, and love themselves again (one of mine goals).
Best way to start is with some shorter term goals:
1. Write down 3-10 short term goals - like something you want to accomplish in the next 3-12 months. They may take some stepping outside your comfort zone - but they are doable.
-Don’t get overly concerned about HOW you are going to accomplish each one yet.
-Just go with your gut. And realize that anything is possible.
-WRITE IT AS IF IT IS ALREADY POSSIBLE!
For example:
A. I am going to lose 2.5 - 5% body fat by March.
B. I starting my new business and will make $3,000 a month minimum from business that by June.
C. I am going to save $1,000 towards a vacation.
D. I am going to save $100 a month - to go towards paying off my past debts.
Then - you can take those few goals - and write each one down on a separate sheet of paper or google doc. Then start to write out some of the action steps you will need to take to move you towards accomplishing each of your goals.
For Example:
A. I am going to lose 2.5 - 5% body fat by March. I may not know everything - but here are a few things I can do to accomplish that goal:
-Cut down drinking to the weekend only.
-Cut out super sugary sweet drinks like Margaritas. Save those only for special occasions - like christmas, new years, fourth of july.. Or whatever.
-Cut out sugars from my daily eating habits.
-Find a coach that can help me with a good fitness and nutrition routine.
-To start - walk, jog, hike, row, or bike or do cardio - 3 days a week (not in a row). 2-30 minutes… and stretch afterwards.
-Do body weight or lift weights 3 other days a week and take 1 day off. Even if only 20-30 minutes per session to get started.
-Drink more water - keep a water bottle by me at my desk at work and when I am around the house or doing chores.
-Eat smaller portions - BUT NEVER SKIP MEALS - Because coach TJ said so - and he knows that this will sabotage your long term results.
LETS START HERE ;-)
YOU CAN DO IT.
WRITE OUT YOUR GOALS - ON PAPER OR GOOGLE SHEET… THEN MESSAGE ME ;-)
YOU GOT THIS!!
Oh no my workout partner passed out :-)
?I guess i’ll give him a break for a couple of stets before he starts doing more reps LOL ?
Happy holidays Mountain man family :-)
Sending out a massive hug and thinking of you guys :-)
Remember to move that body at least a minimum of 20 to 30 minutes a day… I really hope you feel better and not so guilty of all the holiday food… Plus helps boost your immune system :-)
