Monthly Archives: July 2013

It’s Magic: Creating Some “Me Time”

The word on the street or streets (I don’t know any more, found out this week I am not all that hip with it any more) is that people don’t have enough time to get in shape. I have been told that the biggest reason that people don’t get a workout in each week is because of time.  Now I have not looked that statistic up, but it sounds about right.


One thing I took from an economics class back in my college days was that time is the most valuable commodity out there. Time is something that you don’t get back. There are 24 hours in a day and 8 of those hours go to sleep and 8 more for work and for the fun of it lets say you have to travel and you stay a little late at work because, well you like it so much, so lets say that’s another 2 hours. If my math is correct that only leaves 6 hours of free time for “you time”.

And that’s assuming you are living the bachelor or bachelorette life style, if you have kids, I am guessing it’s somewhere between 2 and 0 hours of free time (I don’t have kids so if you do let me know if I am correct on this one). And if I have episodes of Golden Girls (put in favorite TV show) to catch up on, then how in the hell am I supposed to find time to watch TV, eat, shit, and workout?

Since I study, eat and breathe all that is steel plates and barbells, you would think I wouldn’t have this problem of finding time to lift. Well, it is true that I am at a gym for a good 9 hours out of my day. But the last thing I want to do is workout after a long day at the place I was just at for the last 9 hours.

It’s not because I don’t like being there, in fact I love my job, have not worked a day yet. So how do I find time, well I don’t find time, I make time. I do this by shear magic and having the ability to make small miracles happen, like creating more time.

Even though the ability to create time would be awesome I unfortunately can’t, sorry for getting your hopes up, but what I can do is make it a priority. That is why it is one of the first things I do before going to work (wait, that does not make sense because I workout at my work, forget it, you know what I mean). If you care about something you love you don’t just find time, you make time.

In this case that something you love is you, If you don’t love you some you then there is something wrong with you.

If your significant other asked to go out to eat do you say, “I’ll find sometime to do it” or do you say, “I’ll make time to do it”. Which one sounds better? It should be a no brainer. Of course it’s the second answer. It’s saying that you care about them and if it’s something you care about, you will put aside everything else just to be with them.


If your health and quality of life is something that you care about, you make time. To get the benefits of an exercise program all you really need is 30 minutes three times a week. A whopping 90 minutes a week. This isn’t to say you will look like a fitness model if you do this but you

will be healthier for it.

We all have 30 minutes in our day to do something that will help out our heath in the long run. If you can’t find time then make time, if that does not work then congratulations you must be the busiest most productive person on the face of this luscious green planet, and I would like to meet you.

Next week I will give you a few different ways that you can get a kick ass workout in less than 30 minutes. In the mean time, make some time in your busy schedules to get out and do something good for you and your health.

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Josh Williams




What I Learned About Myself By Watching Man of Steel

Last week I went to a drive in. What’s a drive in? You younger generation people ask. It’s a place where you watch movies from your car and only pay 7.50 for two movies.

Drive in Movie Pro Tip: Don’t park in the back if you have kids, those people aren’t watching the movie.Drive-in20Movie

Ok, ok so what two awesome movies did I watch? Well Monsters University and Man of Steel of course. Ya, it’s kind of a strange pairing, but remember, $7.50 for two – that’s still a steal.

For the next 500 words I will describe Monsters University in great detail. So it begins with Mike Wazowski, played by Billy Crystal, you will get my thoughts on Crystal’s performances latter so hold your horses, getting off a bus and…. Blah blah blah, don’t care.

The real reason for the post is to talk about Superman. If you have not seen the movie yet, cancel all plans for the day and get on it. The action scenes are a little spastic so if you are prone to epileptic fits, just close your eyes for those scenes.

If you have seen the movie, how jacked is Superman, no homo. After seeing him, the first thing that came to my mind was F being strong, its all hypertrophy and clean eating for this guy for the rest of the summer.

For a solid day or so I was bent on getting cut and throwing all my months of strength training all away because of this movie. Luckily for me one of my colleagues pointed out to me that I am a little ADD when it comes to sticking with my workout goals.

Looking back I can see where he was coming from. Last year I was strength training all winter and then when summer came I decided to see how much weight I could cut. Then I fouled that all up and lost all my strength gains. So now I am back to strength training. I was about to fall back into my vicious cycle if it was not for my friend.

I decided to hold off on the getting super jacked phase of my program for now, well at least until the new Wolverine movie comes out. Dam it I just found out Wolverine 2 comes out at the end of this month.

Never mind there is no hope.

Wrap Up

I guess the whole point of this post was to tell you to not park in the back row of a drive in movie, unless you want to.

That doesn’t sound right?

O, no wait,

The point of the post is I found out by watching Man of Steel that I have Training ADD (ask your doctor it’s a real thing… at least it should be).

You have to resist the urge of falling into the trap, which is Training ADD. We can’t get distracted by the newest so called greatest workout routine or exercises. You have to keep on reminding yourself of what you are trying to accomplish. Even if you see a picture of Huge Jackmen with steel claws coming out of his arms, looking like a complete animal, you must resist. I never said it was going to be easy.

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Josh Williams

Why You’re Stuck In Mediocrity and Probably Always Will Be


I hope the headline of this post is a little offensive to you. If it’s not, then you probably don’t care about being the best at your given job. What this means is you are like most people.  So congratulations, you are average. If you are happy being average then don’t waste your time reading any further.

Most people want to be great at what they do, but only a few actually reach the top of their profession. Kids grow up wishing to become famous singers, actors, and sports stars. But few ever make it. Adults leave college hoping to be great teachers, doctors, and in my case strength coaches, but few ever make it to the top.

Why is this? Were they not good enough? Did God deal a small percentage of people a better set of genes, which makes them better then others?

These could all be answers. Truth is they’re all excuses for us to be lazy. Kids stop trying to make it as pro sports players because they find out that it’s hard to make it to the top level; it’s no different in the workforce. People find that to be truly great takes time and hard work.

Instead of answering to the call and stepping their game up, most will take the easy route and just strive to be a little bit above average. Another way to look at it is, we strive to work hard enough so we don’t loose our jobs.

In the book: Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else, Author Geoff Colvin looks at several factors that play into how successful an individual is. The success of a person has a lot of variables that leads to individual success. We cannot control all of the variables, but the most important variable we can control.

Here are the 3 variables that play a role in becoming a “world-class performer”.

Innate Ability

 The first variable does play a role in how successful you will be, but it is not as big a factor as people always make it out to be. You have heard people say, “They are naturally gifted or just naturally smarter”. This could be the case in sports, but not so much when it comes to the workforce.

When it comes to sports, if you’re 5’5’’ your chances of playing in the NBA are going to be a lot smaller then if you are 6’8’’. Same goes if you are a 6’2’’ athlete and want to be a gymnast; just not going to happen.0889jr

There is also the factor of how you are built. A large framed person would not make a good marathon runner. Conversely, a thin framed person would not make the best NFL lineman.

Some people may be born with more type II muscle fibers or fast twitch muscle fibers. Type II fibers are what make athletes more explosive. Having more type II then type I fibers results in a stronger faster athlete. The more type I will result in a person having a higher level of endurance.

What I am getting at is, you are born with a specific set of genes. These genes will determine your body size (height and bone structure), and muscle fiber type. These are all factors when it comes to being able to play a certain sport at the highest level. They do not affect you when it comes to your success in life. You determine how good you will be at your given craft. Don’t let the excuses that you were born with the wrong set of genes hold you back.

Deliberate Practice  

Deliberate Practice plays the biggest role in whether or not an individual is going to be great or not. In his book, Colvin talks at length about how it is presumed that people become better at their jobs over time, but the reality for most is that you are just as good at your job as the day you started, or in some cases you actually become worse at your job over time.

If doing your job day in and day out is not deliberate practice what is?

Deliberate practice is not easy. Most will never do it for long periods of time. It involves deliberately wanting to get better at your craft. This would be reading books and understanding them, looking over your weaknesses and trying to get better at them.deliberate-practice

If you look at most great athletes such as Jerry Rice, arguably the greatest wide receiver in the history of the NFL, you will find that he was not physically gifted with speed or height, but what he did do is spend hours a day studying film. He was also known for having one of the hardest workout regiments in all of football. What this did was allow him to run precession routes and last long into the fourth quarter.

You can look at Tiger Woods who started playing golf at the age of 4 years old, and had a professional golf coach while growing up. No wonder he is arguably the greatest golfer of all time. He had more deliberate practice by the age of 20, 16 years worth, than most would obtain in their entire lives.

If so many greats practice deliberate practice then why don’t most of us do it?

Like I said above, it is hard and time consuming. It has been found that the difference between a great musician and an average musician is only about 2 hours a day of practice. Also great musicians practice more in the morning, whereas the average musicians practice more at night. These two differences end up having huge implications on how successful they end up being.

Another reason is that people are lazy and just don’t have the drive to be great or the will to improve themselves. You have to want to be great. Your parents or friends can push you and keep you accountable, but to truly be great you have to decide for yourself that you want to be. You don’t just fall into it by accident.

Right Place Right Time

 Like anything in life there is always some luck. Look at Steve Jobs, the founder of Apple. If you were to look at his life it could be summed up as, he was an adopted child, smart with technology, dropped out of college, and dabbled with LSD. This does not sound like he would grow up to be successful and the founder of a revolutionizing company. But Steve grew up at the right time and in the right place. He grew up in Silicon Valley; he was neighbors with the founder of HP. He had access to technology that most kids would never have been able to get a hold of at that time. All these factors led to him being successful.

The thing is, the harder you work the more likely you are to find such luck. Hard work and determination can lead to success.

What It All Means

winking dog

You can be great dog!!

Most will never be great at anything, always staying somewhere between below average and average. We all have the ability to be great, but not all have the desire and the commitment needed to make it to that level. In your pursuit of greatness you may have to loose friends and go against what is the cultural norm.

For the athlete this is going to be countless hours spent practicing your sport and developing your body. You have to working on your weaknesses and not just what you are good at. It takes a focus and determination that most do not have. If you’re the type of person who watches hours of TV or sits around on Facebook or playing video games all day then you should not expect to be anything more then average at best.

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

Andrew Carnegie

A lot of people are average. Are you ok with being average?

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Josh Williams

Things Worth Reading 7/3/13

guinea_pig_070312_mSo I don’t know if you have heard but tomorrow is the 4th of July, ya Independence Day. The day were we will celebrate by the only way we as Americans know how to, by eating and drinking ungodly amounts of food and drink, and of course we will also watch things blow up as well, cant wait.

Well sense it is the 4th here are 5 things worth reading plus some pics of animals showing off their American Spirit.

Happy 4th!!!

Recent Post if you have not read: Gaining Power with Med Balls and Why You Need A Training Journal

5 Real (Scary) Facts about Kids and Health By Nick Tumminello

Pre or Post Workout Cardio: When Is It Ideal? By Chris and Eric Martinez


Elite Performance With Mike Boyle: Teach Any Athlete How To Squat Properly By Mike Boyle

The Keys to Stronger DeadliftsBy Bret Contreras

18 HEALTHY BEERS By Crissy Van Meter


Josh Williams

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