The Wisdom of Dan John


This past weekend I finished reading the book “Intervention” by legendary strength coach Dan John.  Dan has been “in the game” both as an athlete and coach for a long time.  When he speaks (or in this case writes) I listen.  I would recommend this book to any coach or person that wants to learn more about their own training.  Here are just a few nuggets of knowledge that I highlighted as I read.  I’m quite sure that you will find something that will make you think in way or another or even just smile.

– The short answer is, and really, this answers just about every question in the world of strength and conditioning, “It depends.”

– Even if your goal is “prepare for anything,” trust me on this: If you get stronger, almost universally, you’ll find the path to your goals is easier.

– When did simple questions like, “I want to feel better; can you help me?” or ” I would like to lose a few pounds; what should I do?” turn into battlefield tactics?  I’ve never seen a T-shirt that said, “I want to walk to the mailbox on the day I die,” but I am pretty sure more people would identify with that goal than an all-out war to get that 20th pullup.

– First, as a strength coach this will always be about establishing the highest level of absolute strength we can.

– What diet works?  They all work!  It’s about sticking to one.

– As you become more and more efficient, you get less and less benefit………..  Exercise for fat loss needs to be as inefficient as possible.

– I think greatness is usually seen in the courage to master the fundamentals.

– My vision of strength training involves competence in all the fundamental human movements.  Due to age, illness or injury, an athlete may have to swim many times in the shallow end of the pool with all the new kids, but this is where prolonged careers and repeat champions are born.

– Women seem to do well in sport with 150% of bodyweight [deadlift], but I’ve noticed, almost without exception, when a woman deadlifts 275 and above, good things happen in sport.

– The bulk of your time in a fat-loss pursuit should be in shopping, preparing and cooking your meals.  Your energy should be addressing proactive strikes against the onslaughts of birthday cake, comfort food and “just a handful” of yummy, crummy treats.

– The worst part of watching most fitness TV shows or internet videos is the quest for exhaustion.  Form falls apart, the joints are stressed and we just get a sense of sweat and exhaustion.  Honestly, it’s better long term to strive for elegance and beauty and let the body adapt, well…..beautifully.

– I’m never sure how to handle people who just want to feel “worked out”.  I like to train people to be and do better.

– I think the problem is this: The fitness industry only sells full-throttle, death-march, total-commitment training concepts.  And, frankly, most of us simply can’t do that day in and day out.

– Never judge a workout or training program as good or bad solely on a single day.

– Always strive for a quiet head, efficient movements and sense of calm while training.

– Oh, I can work you out.  Just run back and forth for a couple of hours every time I blow a whistle.  But, please don’t think that’s going to improve your skill set or long-term ability to do anything from sport to aging gracefully.

– So, you may ask, is this enough?  Over time…..yes!  Yes, you can do more, but you want to be able to do it day in, day out-literally year in and year out.

– In the Intervention program, I ask how little can you do to achieve your goals, not how much.

– Eat like an adult.

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4 Reasons You Aren’t Getting The Results You Want

First determine what you are after.  What’s the goal?  Are you making progress?  If you are completely satisfied with your training, that’s awesome.  You’re clearly doing something right, read no further.  If you aren’t getting the results you really want, something needs to change.  Below are 4 places to look to make an adjustment.

1.  Your Diet Is Still Poor

You can never underestimate the power of what you put in your body when you are trying to make a change.  Whether it’s to make you leaner, have more energy throughout the day or to put on muscle, most people could easily make a few changes.  I’ve decided that all bread is useless.  Delicious?  Sure.  Beneficial?  Not at all.  Cereal=Junk.  I don’t care what kind of heart healthy claims they make.  Oh, so it’s not killing you?  Awesome.  That’s about it.  I was listening to a certain satellite radio host the other day talk about a certain comedian and some of the foods he consumed when they were together and he commented that they were all foods/products that a person could easily do/live without.  Think about it.  What do you take in and really don’t need?  I understand that eating perfectly at all times is like a prison sentence but realize a few changes could make the difference for you.

Sled pushing

2.  You’re Still Doing The Same Thing As 5 Years Ago

So you got moderate results 5 years ago.  What’s that saying about repeating the same thing over again and expecting a different result?  Time to switch it up.  Change the weight, change the reps or sets.  Maybe you could train with more frequency such as 40 minutes three times a week instead of 1 hour two times a week.  It could be that you need to train less. If you are hooked on doing an hour of cardio everyday and are unsatisfied with the result, change it up.  Pick up the pace and do merely 20 minutes, of intervals.

3.  Those Weights Are Too Light

Come to think of it, if you aren’t lifting weights, start.  That’s step one.  If you already are, are you still using dumbbells between 5-25 lbs?  Perhaps afraid to do fewer that 12 reps of an exercise at the risk of becoming muscle-bound and possibly injuring yourself with such a heavy weight (aka 2.5-5 lbs heavier than what you have done many times over the years)?  If you want to step up your results it’s time to step up the weight.  Here’s the tip:  I don’t care how many you do as long as you make it look easy.  You know, easy like those 20 reps you already did when you could have done 25 if you really tried and weren’t busy thinking about something else.

Pink db

4.  You Are Still Training Muscles And Not Movements

The days of training body parts are over!  Sure if you are a bodybuilder then splitting up certain body parts and days to train them is fine.  Truth is I know a lot of people that “work out” and not one of them actually wants to be or look like a bodybuilder.  The solution?  Stop training like one.  Focus on training movements such as upper and lower body pushing and pulling, squatting, hinging, etc.  Isolation of muscles is not only boring and less effective but also less time efficient.  Training more muscles at one time makes you stronger, better coordinated and doesn’t waste time.

– Mike Baltren

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How To Build Confidence, Feel Younger and Look Better Naked

Spoiler alert!  This is not a lengthy read.  Resistance training is the answer.  It’s only a piece of the puzzle based on the fact that eating fast food everyday and continuing to sit after work while doing bicep curls will not be enough.

Confidence:  Knowing that you are capable of moving both your body and various objects, including other humans, with relative ease allows you to be confident with everyday tasks as well as athletics.  If you train on a regular basis think about this: When something at work or in your friend’s garage needs to be moved do you see it as a stupid, impossible task that you want no part of or a challenge?  I thought so.  Just like some of these people.

Old Guy Posture

Feel Younger:  Training with resistance, when done properly, will keep you feeling younger.  You need to battle against both gravity and your lifestyle, which likely involves using such innovations as a computer, television and car.  All seated! Your body adapts.  A lack of movement shows regardless of age.  So does a body that is full of vigor and moves often.  I’m not trying to pick on anyone but you don’t want to be the guy in the picture above.  It’s been well documented that we lose muscle mass as we age.  Well, keep training and in the very least, slow the process.  Consistently move and move well and you’ll feel younger than others your age.

Look Better Naked:  It’s not a secret.  Many people “workout” to look and feel better about themselves.  Being naked or with minimal amounts of clothing on say, at the beach, can understandably be an issue for people.  Who feels 100% ok with themselves?  I would argue no one.  If you are looking to make a change in body composition, simply running or dieting will only take you so far.  You will still be soft.  And let’s be honest, most people want to have some muscle tone and shape.  How to sculpt that the best way?  Move your body against some resistance.  Sometimes it will be just your body, other times you need to pick up progressively heavier weights.

– Mike Baltren

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Be Honest With Yourself


Just a few days ago I was sitting at the doctor’s office (waiting to get feedback on how it could be possible that I’ve obtained such super human strength?) and I picked up a fitness magazine of sorts and began reading a section on High Intensity Training (HIT), as it was referred to in this instance, and I thought, cool.  Training with some intensity, probably needed for a lot of people.  Likely far superior to sitting on a machine and “exercising”. This type of training is certainly gaining popularity with P90X and Insanity, etc.  Anyway, the article talked about doing kettlebell swings with some 10 or 15 lb ‘bells.  For a minute at a time!!  Now, I could think of worse things for sure but if you find yourself embarking on a new fitness regimen, be honest with yourself.  I know from coaching plenty of people that it takes precisely 15 seconds to do 10 swings.  (So, plus one, carry the two, divide by the force of gravity…..)  That would be 40 swings in a minute I think.  That’s a lot of swings to do in a row! Especially for a beginner, whom I would assume is the person using such a light kettlebell.  Otherwise a bell that light is basically useless. It’s difficult to keep good form for 40 reps of ANYTHING in a row.  Now, you could argue that just using a light weight for such a duration would make it feasible.   That may be true, but now ask yourself, is this still High Intensity Training?  Debatable at best.  And, if you are in fact able to perform such a duration with a moderate amount of weight, is this repeatable for multiple sets or just a couple?  Just a couple is fine.  There is nothing wrong with that.  Just understand that training with or at this intensity won’t take you an hour. More like 5 minutes, so plan accordingly.  Another example of this that I commonly see uses push ups.  Push ups are awesome (see here).  I highly recommend them in fact.  These days it’s popular for people to use them in circuits or something like P90X.  Maybe even for 1 minute at a time as in the previous example.  But honestly, who the hell can do push ups for one minute straight?  I know I can’t.  And again, if you could, would there actually be a second set?  Certainly someone not as strong could use the proverbial “girl push up” from the knees.  But in either example, be honest with yourself, and ask, is this even possible?  And, does this get me closer to my goals?  Now, you may not be a fitness expert of any kind but consider your goals.  What are they?  Does “this” exercise or “this” crazy time frame and short rest period like in the photo above seem like something that will benefit me.  I often wonder if 31 push ups is really better than 28.  The answer is clearly yes numerically but at some point simply adding strength as opposed to endurance is the answer and I believe that cut-off is much lower than 31.  Maybe closer to 15.  Add weight and repeat.

So for any coaches or fitness enthusiasts out there, when programming, be honest with yourself and ask why you doing what you’re doing. Does it make sense? And perhaps even more simply, is it even possible? Is it training to get better or simply surviving?

– Mike Baltren

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Pushing Your Limits


Everyone knows what the speed limit is on the freeway and we tend to stay relatively close to it.  Certainly it is wise to stay within what your personal limits are while driving.  Most of us can likely drive 75-80 mph and stay safe but once you step outside this range the risk starts to increase significantly.  If you’re reading this and older than 21 you probably have an idea of what your alcohol limit is (and I’m not talking about driving anymore).  At some point drinking “outside of your limits” becomes more dangerous, risky and often times regrettable.  There are many other examples in our lives that we are well aware of our limits.  Perhaps it’s with that special someone (i.e. girlfriend/wife) where you know if push just a little further, ask one more question, or point out one final time that you were in fact correct and she wasn’t, that the risk is much greater than the reward.  Training doesn’t have to be any different than the rest of your life.  Yes, getting comfortable with uncomfortable can be very productive but knowing your limits will ultimately pay large dividends.

I recently read Dave Dellanave’s new book entitled “Off The Floor: A Manual For Deadlift Domination”.  It’s innovative, creative and insightful as well as simple.  To put it simply myself, I thought it was great and you should check it out.  One point that Dave hammers home time and again is training within your limits.  I can’t stress how important this is and apparently neither can Dave.  This concept applies to not only deadlifting but all of your training.  Working within your limits will ultimately make you stronger, keep you safe and able to train with more frequently as well as operate as a human being on a regular basis.  All of those things become more difficult when limits are constantly being pushed.  To practice this method limit your reps to high quality only.  If form is about to break down the set is over.  Another way to think of it, don’t miss reps!!!!!  As simple as that.  Don’t miss reps.  If you are unsure that the rep will be successful or even just a red-faced struggle, don’t do it.  Either do another set in a few minutes or just wait until next time.  I can remember Dan John talking about someone asking him how he got his high school kids so strong and he said if you look around the gym you won’t see kids missing reps.  I think I’m quoting Dan John yet again but if you seek your limits you will find them.  So, take a page from Dave’s book (pun intended), train within your limits and listen to your body daily.  Train smart.  We are all here to get stronger and better every day.

– Mike Baltren

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Beast Mode


In the kettlebell world the 48 kg (106 lb.) ‘bell is often known as “The Beast”.  This is because, with few exceptions, it’s the largest kettlebell you are going to find.  It’s a big ‘ol awkward thing.  Difficult to hold, squat, press etc.  For anyone to even swing it well is a feat of strength and dare I say a rite of passage.  To swing heavier usually involves holding two ‘bells, which certainly is no easy task especially if you are woman, with likely small hands and shorter legs.  It’s just damn hard.  If  you look up “Beast Mode” on such reputable sources as Urban Dictionary it can be defined as “When in a state of serious training or at a high level of effort”, “Superhuman state of being”, or ” Playing at a level where one physically and mentally dominates their opponent”.  As I’ve said many times in the past, there are some strong ladies that train at Ambition Athletics and we’re proud of that.  Below is a video of 7 different ladies being awesome and killing some swings with “The Beast”.  It doesn’t get much better than that.

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Stress and Performance: Finding A Balance

Minimal effective dose, do all that’s necessary not all that you can, less is more, these are all ways to describe the same thing.  The picture below is a performance curve that I borrowed from a DVD lecture series called “The Philosopher’s Toolkit: How To Be The Most Rational Person In Any Room”.  In the lecture the professor is discussing performance as it relates to emotional and physical stress.  And, since here we talk about training, how do these things affect performance in training or daily life?  As you can see from the curve, performance increases as stress does but only to a point before a decrease begins.  As we can see, some stress is good, whether it’s the emotional stress that might get you “fired up” or the stress that you are putting on your body physically.

Performance Curve

So we’ve got physical stress in the gym and both physical and emotional stress outisde of the gym.  Let’s start with in the gym first.  When is too much?  Hard to say.  At Ambition Athletics we try to consistently hammer home the The 80% Rule.  What feels like 80% effort one day may or may not feel like 80% the next so you’ve got to pay attention and listen to your body.  It’s called training smart really.  It can put a hurtin’ on your ego sometimes but suck it up.  In the book “Easy Strength” Olympic weightlifting competitor and coach Tommy Kono is quoted as saying, “There is a diminishing return for an excessive amount of work.  When your workload gets to the point of fatigue, all the previous good lifts performed beforehand will be erased by sloppily performed or imperfect lifts.”  This diminishing return is an easy concept to understand but not so easy to employ.

Recently some more advanced coaches and athletes have been using Heart Rate Variability (HRV) to help determine which days are better or worse to train hard on.  Some coaches with a keen eye and ton of experience can determine this simply by looking at the speed of the bar while an athlete is training.  For the average person without these two advantages, you’ve got to train intuitively.  Pay attention to how fast you are moving the weight and/or your body.  Some days adding more weight to the bar is simply going to be adding more stress and at some point a decrease in performance.  It’s possible that just taking a little longer than usual between sets will be the answer.  As usual there is no perfect solution.  I can tell you from experience that I have had some great training sessions on days that I thought I wouldn’t due to a lack of sleep, poor eating or the occasional adult beverage.  The key is I only pushed limits when performance kept increasing throughout the session.  Other days I have planned to train hard only to find that today just wasn’t going to be “the day”.  It’s not easy to do but just back off the gas pedal a little and live to fight another day.  Consistency and the ability to see the long term is more important.  I’m paraphrasing Coach Dave Dellanave when he said “Attempting to train beyond limits does speed up progress.  You’ll make greater gains faster but you’ll also up your chances of injury.  You’ll get better faster but it’s also more dangerous training outside of your limits.”


Now for stress outside of the gym.  Maybe because of a hectic schedule your training has been less but the emotional stress you are enduring is no less.  Some days your job is just killing you.  Other days it might be your spouse or three crazy kids under age 6 that have you questioning whether you want to continue to live.  The gym might be an escape on these days and that’s awesome but it’s important to be aware of the days that you aren’t “feeling it”.  You should probably just push through though right?  You workout calls for you to do a certain number of reps with a certain amount of weight or some crazy amount of conditioning.  If you don’t do at least as much as last time you’re a failure.  No pain, no gain.  Pain is weakness leaving the body.  Elite people don’t take a day off.  I’m sure you’ve heard it all before.  Well, not everyday is a winner.  Train accordingly.  Be aware of when your performance is slipping and don’t let it nosedive down the curve by adding more stress whether it’s more weight on the bar or too much intense conditioning.  In this case performance is not relegated only to the gym.  It may be at work, or other situations outside of actually performing a sport or lift.  Be honest with yourself.  On the days you really feel like getting after it, do so.  But on some days it might be wise to either back off the intensity of your conditioning or skip it entirely.  What!?!?!  Remember this whole thing is about making yourself better, not about punishment.

I’ll leave you with a quote from Pavel again from “Easy Strength”, “A colleague pointed out to me that people who always train all out live in a startle reflex – with their shoulders hunched up and forward and their necks turtled.  No wonder.  Their bodies do not ever get a chance see enjoy exercise and see it as nothing but a threat.  I will make a blanket statement: Those who always train all out have the worst exercise technique.  Fortunately, not for long.  As Jack Reape put it, “Show me somebody who goes hard all the time, and I will show you a career about to end.”

– Mike Baltren

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Strong Is Fun!

If you don’t know already, strength is a big deal to us at Ambition Athletics.  Just a few weeks ago I wrote Why Strength? and in the past we’ve touched on such topics as Strong Is BeautifulStrong At Any AgeStrong Is Sexy and Strong Fixes Everything, among others.  Well, you know what?  Strong is fun too!  As much as we preach the importance of strength in reaching fitness and performance goals we also emphasize that if it’s not fun, don’t do it.  Training should be enjoyable on some level, not drudgery.  Very specific goals such as “I want to deadlift 500 lbs” require very specific action but not everyone has goals that specific.  Not a problem.  Just “playing” with strength is fun too and can also be very effective.  There are a lot of ways to do that.

Bob Lever

Not everyone walks into Ambition Athletics inspired to get freakishly strong.  Understandably some just want to look better and feel better.  But as I’ve said, to look better and feel better typically takes strength.  So, what makes it fun?  Well, I’m not entirely sure but what I do know is that I’ve seen many a smile after watching someone pull a heavy deadlift, do their first pull up or accomplish a goal.  So, part of it is the joy that comes from smashing goals.  The other part of it is discovering things about yourself that you maybe thought you could never do, or in some cases hadn’t done in many many years, like a handstand.  I love seeing people catch the bug and seeing the satisfaction that comes from getting physically stronger.  This especially holds true for women.  Recently, and for the first time in my life I started practicing elbow levers (seen below).  Now, as a large 32 year old man this is no easy task.  As you can see from the picture I haven’t quite mastered this move yet, nor (some would argue) do I have the body type of a young Asian gymnast to help me be successful, but I will tell you what, I’ve been practicing on a weekly basis and it’s been challenging.  However, I’ve improved, and it’s FUN.


So what are some other movements that are more fun than using a several thousand dollar seated bicep curl machine?  Other than some of the more traditional strong lifts like a deadlift and press or bottom up press, which can be fun to master, bodyweight movements such as elbow levers, handstands, front levers (seen in the first picture), etc. are awesome and with the right progressions can be enjoyed by an awry of people.

Don’t forget it’s ok to just play sometimes.  That’s what kids do.  Or at least I know they used to before the days of putting a high powered computer in your pocket.  If you don’t have very specific goals, (which is perfectly ok) and you just play around with the right moves, also known as quality training, you will be able to make great changes to your body while getting stronger and having fun.  Recently I read an article by George Hackenschmidt.  It was written in 1908 but applies still now.  Here’s a quote: “The knowledge of one’s strength entails a real mastery over oneself; it breeds energy and courage, helps one over the most difficult tasks of life, and procures contentment and true enjoyment of living. Who would still lag behind in inactivity and weakness?”

– Mike Baltren

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It Depends


As my time in the world of coaching, strength and conditioning, fitness, personal training, etc. goes on, I find that more often than not the answer to any related question is, “It Depends”.  Often times it is specifically related to a certain goal, but as a coach of movement, strength and education it is also our job to make some decisions of what’s best for the trainee. Consider some of these (below) questions and answers, or at least points of view.  Some may be common, some maybe not so common.  Back in September I wrote a related post.   Consider this, It Depends Part 2.

What’s best to train with, kettlebells, barbells, dumbbells?  Bodyweight training seems to be the hip new thing.  The answer is, it depends.  No tools are standalone better than another.  Each has pros and cons.  Consider what you personally have access to from both an equipment and coaching perspective.  Some of all is likely best depending on your goals.

How many days a week should I train?  Well, more than one is ideal for sure but it depends.  How much time do you have per day/week?  Do you work 12 hr days?  Do you have a spouse and 4 kids or are you a single male at the age of 20 with few other responsibilities?

Most agree that deadlifts are awesome.  What’s the best way?  Conventional, sumo, trap bar?  What about the grip?  It can depend on the person and potentially some specific goals.  No of those are wrong.  All are useful.

When I train I should squat right?  Back squats are king.  Should I put the bar high or low on my back?  Well, it depends on your goal.  Are you a powerlifter (likely a low bar position), olympic lifter (high bar) or a strength enthusiast (???)?  You decide what works for you.

Back squats are awesome but not for every body.  I have found zercher squats work quite well for a lot of people.  The squatting movement gets cleaned up pretty quickly.  Everyone should do them then?  It depends.  They sure aren’t comfortable on the arms, in which case I am not going to force them on anyone, and usually we pair lower body pushing (ex. zercher squats) with upper body pulling.  That doesn’t work too well in pairing with a pull up.  Too taxing on the arms.

Speaking of arms, are curls good or bad?  Should I do them?  Well, it depends on how much time you have and what your goals are.  Those pull ups should suffice but if your goal is to step on stage in a Speedo with a sweet spray tan you might need some extra arm work.

Should I train those pull ups for higher reps as I get better or for lower reps with added weight?  That depends.  Are you joining the military where your ability to perform many consecutive reps will be tested or are you a strength athlete where absolute strength will likely be preferred at some juncture?


Absolute strength, how much is enough?  Hard to say.  More is usually better, but only to a point.  Consider both the physical toll and time cost of more.  Where is that point?  Depends on the athlete/person, where they are now and their physical requirements.  Most NFL quarterbacks probably won’t WOW anyone with their “weight room” numbers if they can’t squat 315 and deadlift 450.  They could potentially be stronger, if only to prevent injury, but what areas are of utmost priority?  It varies.  I feel that most humans (aside from NFL athletes) should be able to do a few push ups and pull up(s).  Some have considerable enough prior injuries or postural issues that maybe that pull up just isn’t that important.  There are plenty of other ways to meet larger goals.

Now I often rave about how simple training can be.  “It Depends” is not meant to make things difficult, only to have you consider why you might choose one thing vs. another.  In some cases it simply doesn’t matter, other times there are many variables that should go into your decision.

– Mike Baltren

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Seinfeld On Training

I was recently sent two articles from The New York Times.  My favorite entitled For Men, A Gluteus More Maximus and another Exercise In A Pill? The Search Continues.  The latter article describes hope for those who are seriously injured and may derive some better health from said pill and I’m all for that.  What I’m not for however is anyone of reasonable health opting for a pill instead of putting in a little effort to better themselves.  And I don’t even mean better themselves by gaining better aerobic capacity and oxygen uptake through aerobic exercise as the article alludes to.  I mean more strength, less pain, more oxygen uptake and better movement/flexibility/mobility (call it what you want).  Speaking of effort, the first article is a real hoot.  Specifically it’s about men getting butt augmentation when they can’t fill out their jeans.  Now, I am in no way ranting against plastic surgery.  To each their own.  It’s your body.  Ink it up, pierce it, whatever.  However, when you get surgery on something that, dare I say, is as easy to change as your butt, I take some issue.  With a little effort, not to mention health benefits, and no other serious lifestyle changes any respectable man can grow his glutes and better fill out his jeans.  Sorry, I think it’s that simple.  It may not be easy, it requires effort, but simple enough.  If you as a man are training your lower body aside from sitting down on your butt to do so and progress isn’t being made, well, you’re doing it wrong!  See below.  Take that money and hire a real coach.  The ladies are doing it guys.  I see them everyday.  And those that aren’t, well, I’ve noticed that too.

So what does any of this have to do with Jerry Seinfeld?  Well, in late June he was on the Howard Stern Show and he had this quote that resonated with me.

“A lotta guys, they don’t wanna lift those weights.  It’s like going to the gym everyday.  You walk in and it’s like, geez, I gotta do this again?  A lotta  guys don’t wanna do it.  It’s brutal.  Your blessing in life is when you find the torture you’re comfortable with.  Is that too rough?  That’s marriage, it’s kids, it’s work, it’s exercise.  It’s not eating the food you wanna eat.  Find the torture you’re comfortable with and you’ll do well.  It’s no different than when you’re 30 minutes into your workout, you’re ok.  You don’t wanna get you’re ass outta bed.  You don’t wanna sit in that awful chair chair again but once ya get goin’.  And that’s life.  You master that, you’ve mastered life.  It’s a high confront.  (when referring to interpreting all situations of daily life as possible comedic material)  It’s a torture I love.”


I realize what Jerry said could mean many things to many people.  Hopefully you can get something out of it for yourself.  To me it means if you want something you have to put in the work and that includes your booty, even if you’re a man.  Now, whatever it is might feel like torture sometimes but it depends on how important it is to you.  There is comfort in knowing that you are doing what you love or for who you love.  As far as training, not only do you have to put in the work but it should be something that you enjoy on some level.  Not all training systems fit every person perfectly.  We’re willing to say this at Ambition, it’s not for everyone.  Find a “torture”, if you see it that way, that you can deal with and you’ll be ok.  You don’t want to resent going to your workout everyday.  When it comes to food, Jerry reminds me of how we look at the 80% Rule.  I don’t know that I’ve ever in my life enjoyed eating broccoli but I eat it almost everyday.  I eat other fruits and veggies but their just not the same as bacon, steak or drinking a Coca-Cola, sorry.  I’ve just found the torture that I’m comfortable with and I do ok.  That’s part of the reason my diet doesn’t change too much, only when I find something else that is worth it.  Torture may not be the optimal word but you can see what he means.  It won’t be the same for everyone but figure out what works for you and get it done.

– Mike Baltren

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