Keeping It Off!

Author: Brian Waldo MS CSCS CPT FNS WLS

As a fitness professional of over 27 years I have seen almost everything when it comes to efforts to lose weight, get fit and feel good.  Every January new things come out of course that are geared to help those with big goals accomplish great things!

When my career first started I worked in a Chiropractic/Physical Therapy Clinic for a few years.  My role was to help direct patients home exercise plan by teaching them the best practices for low back pain.  My observation at that time was that many people with back pain also were dealing with one of two other issues.  The first being overweight.   Even with increasing efforts at educating the public, our hustle bustle lifestyle has not helped our waist line.  The trend in both adults and in our youth is that of increasing obesity according to the Centers for Disease Control  or (CDC) in Atlanta. .  This issue is going no where fast.

There is no shortage of intervention weight loss programs.  Many of them touting dramatic results in a relatively quick period of time.  In fact, I have past and current students/clients that have done these programs.  Initially, no question if you follow the plan it works.   However, many of these programs (not all) focus on mainly supplement use and dramatic calorie restriction.  The math works on that if you stick to the plan.  I do not know the exact data, but what I do know is that I have seen many people come to me after being on one of those programs.  Normally, they connect with me after losing weight and then gaining it back.   Why is it that we continue to gain weight when the knowledge of how to be healthier stares us in the face every day?  Our society we live in now is more stressful than ever.  We are constantly bombarded with media, marketing, work demands, kids schedules our family plans and keeping up with whatever is happening in our friends lives through social media.  Our brains never stop processing all that is going on around us each day.  This is where it starts but not where it has to end!

The second thing people seemed to struggle with is physical fitness.  At the time, we spent most of our energy and time getting people out of pain.  We would give patients\clients a few exercises in the wellness center we staffed for patients.  We had an almost free membership fee for people to be able to come and exercise in our facility.  What I observed however is that when the majority of people became pain free, they also became complacent with exercise and a better lifestyle!  I believe it is safe to say that statistically more people pay for fitness memberships at 24 hour facilities than ever in history.  That industry is making a crazy amount of money of people’s hopes that some day they will actually go to the gym.  That recurring debit keeps going out of the checking account or credit card each month and to  no avail, more than half of members do not use their memberships!

There is in many cases somewhere between 500.00 to 1200.00 spent on a fitness membership each year that they do not use.  This is a minimal investment if it is being used!   It is a significant divestment if not being used.  You might as well drive down the road eating a pastry and throw a couple dollars out the window every day.   In this instance, good intentions are costing many people big dollars and they are really getting nothing in return other than being able to say they have a membership at a health club.  “Yep, I belong to ABC Fitness.  I have been a member for 5 years and still can not get this weight off!”  Or, so the story goes.  Fun to talk about, but not productive.

So how does one stay engaged in a healthy lifestyle?  Where do you start?  How are you held accountable?  Do you care?  Are you on the brink of health concerns like high blood pressure, high cholesterol, high triglycerides, poor A1C  or maybe even have Type 2 diabetes due to your current life habits?  Is now a time when more than ever you need to buckle down and make some kind of change that is sustaining?  A change that is sustaining requires major shifts in how you think about life, how you manage your priorities and how you choose to spend your time.  This is not easy with all the previously mentioned distractions and possible options that swallow up your day!

So where do you start?   In my almost 30 years of experience, I have observed some things that work.  If you follow them I can tell you that results that are sustainable are much more likely.  Results that are meaningful and continue to pay dividends to your family and relationships are possible.  It will take some resolve and determination on your part.  You may even need some help along  the way, but this is possible.  I have coached thousands of people now in my career and I know when these principles are followed, positive things happen.

So here we go, the list goes as follows:

  1. Begin with the end in mind.  Short term results do not mean long term success.  Whatever you do should be sustainable for the long haul.  Changes in nutrition, physical activity etc all need to be realistically maintainable.  Slow changes over time are better than fast ones that only last a few months.  In fact, it is well known that yo/yo dieting is actually worse or your health than being consistently over weight.
  2. Focusing on quality nutrition and food preparation is key.   Eating whole foods that have low caloric density, yet high nutrient density is 80% of the solution.  Learning how to cook well and prepare healthy vegetables and lean meats in a manner that is healthy is key to enjoying your new lifestyle.  Embrace the time and energy you need to make this happen and exchange it for some other time suck that is not productive toward your healthy lifestyle!
  3. Adding some physical activity is next.  This really should be secondary to eating better.  If you have not gotten your meal prep and a serious start on cooking better and investing time in that, the time you spend exercising may be fruitless.  You might get a little stronger, but you may not change your weight, in fact you may gain weight!  Keep your priorities straight and keep the first things first.  If you have that all set, then adding strength training, metabolic workouts, mediation, yoga, pilates or other popular programs can all be good options 4 or more days per week!
  4. Only use supplements to augment not direct your changes.  I am not opposed to use of them, I use them myself.  However, it is not how I get the lions share of my nutrients.  How boring is it to drink a shake for 2 meals andeat a bar for a snack constantly?  That gets old quick and is yet another reason many people do not stick with a good lifestyle habit.  It is because they have not really learned anything new, they have not changed anything.  Choosing to substitute a bar or shake to get through a rough spot in your day is one thing, but only getting your sustaining nutrition from those sources may just set you up for failure in the end.
  5. Finally, you may need to get some help at first.  Most people with busy lives read a quick article like this one, think about how nice it would be to change things, yet never do.  Why?  Either, changes might mean if effects relationships, friendships, status at work or how people view you.  There is almost a stigma in some circles of those that choose to care for themselves and their health.  A change in mindset is required to adjust your perspective of reality and what is really happening.  What is actually happening is that those not seemingly supporting you are actually scared you might actually accomplish what you set out to do!  That means it is possible and they might actually need to get going and do something about their own health.  You see misery loves company!
 Is it time for you to make a 180 degree change?  Start going the other way with your health and your fitness?  You may already have someone who can help you make these changes.  But, if not, I would love to help you make those changes!  My next coaching class starts January  21 st!  Would you like to learn more?  The course last 90 days and beyond if you want it to..  Initially, the focus will be on:
  1. Nutrition (what foods to eat, meal preparation etc)
  2. Priority management
  3. Mind set
  4. Augmented supplement program
  5. Physical Activity Recommendations and Programming

Our Coaches would love to talk with you more about our training system!  Would you like to talk with a coach and get a “7 Day Trial” for just seven dollars?   Contact us now on how to get started with this great introductory program by clicking on this link: (Click Here) Submit Information for your 7 Days for 7 Dollars Trial Week and Strategy Session

Don’t let the START stop YOU from contacting us!

3 Tips For Getting Consistent Results

The Training for Warriors system is know world wide for getting results and changing peoples lives.  You can see more on our global reach here at (Click here to see system results)

We see our new students come to the dojo on many different levels.  Some come to us not having exercised or focused on fitness for decades.  Others, have been trying to exercise and eat better yet have lacked the results they desire.  Jennifer Scrimshaw’s story is one of seeking something better.  Jennifer had been to other gyms and programs in the area, but after a recent move was not achieving what she really wanted in her fitness and physical health.  We asked Jennifer to share a few thoughts on how the TFW system helped her get the results she desired!  Read on below..


What were some of your struggles before you came to TFW East Metro?

In 2013, my husband and I moved to Cottage Grove.  Prior to moving, we did personal training and boot camp classes at another gym in the metro for several years.  Between the stress of moving and starting a demanding new project at work, my commitment to exercise and to my health was waning.  I had gained some weight and I just wasn’t feeling as good as I used to.

What made you reach out to TFW East Metro?

I had tried working out at home and at a local 24 hour gym, but I was still finding it difficult to exercise consistently.  I wasn’t being held accountable, and it definitely was not fun working out alone.  I was wanting to do group workouts again, and I needed to find some place close and convenient.  I found TFW by doing a Google search (at the time it was called Optimal Health and Performance) and met with Brian shortly thereafter.  It’s now been 4 years that I have been going to the dojo, and I am definitely still enjoying the variety of workouts that TFW offers.

What are some of the significant results you’ve gotten since training at TFW East Metro?

Brian and his team have made exercise fun for me again, which is what gets me in the door 4 days a week.  The coaches have been great at modifying workouts for those new to TFW and those of us who have been around awhile.  Regardless of one’s tenure at TFW, I would say that the coaches are doing a nice job pushing everyone at a level that is appropriate for them.  In addition, the TFW programming also measures results with challenges throughout the year.  This has been a good way for me to measure my own progress in terms of strength, endurance, and speed.     Of course, it’s always nice to see progress with my weight and body fat, but I’ve realized that it can’t be the only barometer for my success.

What are the top 3 tips that helped you transform?

Consistency – The TFW coaches stress the importance of consistency in terms of getting results.  It took me awhile to embrace this, but I have been seeing more results since committing to 4 days per week at TFW.  The coaches also regularly discuss nutrition, and that has pushed me to do more meal planning and prepping every week.  Since I work out in the evenings, I really don’t have much time to cook dinner.  By doing the prep on the weekends, I can come home after a workout on a weeknight and just quickly heat up something healthy in the microwave.

Accountability – The TFW familia definitely gives me a hard time if I miss too many workouts.  I appreciate that, because I know they are supporting me and my goals.  This is what I was missing when I was trying to work out alone.

In It Together – The familia at TFW is incredibly supportive.  Some workouts are just plain tough and those encouraging words and high fives are just what we all need to get through it.  It’s great to watch when someone is surprised at what they just accomplished with the support of the familia.

Would you benefit from weekly support, accountability, consistency, education and a system that is delivering results for people who are just getting started and those that are physically active?  Contact us today.  We are currently offering a “Strategy Session and “7 Day Trial for 7 Dollars!”.  Don’t let the “Start Stop You”.  Click here to contact us and get more information (Click Here) Submit Information for your 7 Days for 7 Dollars Trial Week and Strategy Session

Kevin is a “Warrior” for Life!

Kevin Tamte was not sure that the Training for Warrior Program was about at first, or if it was what he needed.   He decided to submit his information through a Facebook ad and find out what Training for Warriors East Metro was offering!  After Kevin submitted his information, we called him.  He came right in to discuss the program, his goals and his background.

You see Kevin had been working out on his own,and lost  lost a significant amount of weight.

Kevin had lost around (60lbs) and also had the help of a great personal trainer.  Kevin still felt that he could do more and needed something to help him get to the next level.

After his strategy session at the dojo Kevin decided to commit to the “8 Week Transformation Program”.  Kevin had some fantastic results and his hard work and commitment has paid off for him in a big way.  We thought you might be curious to learn from his journey.  Below are some questions we asked Kevin to share his thoughts on his journey and the results so far!

What were some of your struggles before you came to TFW East Metro?

One of the big struggles was knowing what to eat. I started with portion sizing and slowly cutting things out before I came to the dojo but that will only take you so far.

Another was cardio. I would do the elliptical and treadmill regularly which are great,  but like the eating,  it will only take you so far.

What made you reach out to TFW East Metro?

I saw a add on Facebook and I knew I needed to take the next step.

What are some of the significant results you’ve gotten since training at TFW East Metro?

-I eat a lot better and more veggies than I have ever eaten.

-I dropped 18lb and maintained muscle mass!

-I bumped my deadlift up to 425lb my last PR was 375lb.

-I’m working on getting better on my squats through improving mobility and doing them safely.

What are the top 4 tips that helped you transform?

1)I think the accountability part of it was a big one for me with eating and getting to the dojo to exercise.

2)Being in the group setting was good for me.  I do have a good “go get it” attitude , but it helps when someone else is on your side and pushing you. 

3)I also found encouraging other people in the dojo was motivating for myself!

4)The different kinds of cardio and changing it up so it doesn’t get old was very helpful.

Generally, I know I have gained a lot since I started this journey in 2016 but one big thing that I have heard before and I keep hearing it is that you can’t look at eating right and exercising as a diet.   You are going to have the bad days and even weeks or months. So I have learned you can’t get to down on yourself.   Just get back to what you know and start changing again.   Then learn from your decisions.  You have to think about it as a life style change and work towards that goal.  It is not a sprint, it is a marathon.

Kevin’s thoughts regarding making your journey a lifestyle and not looking to a short term fix is a big part of being a Warrior.  If you are looking to bring out the “Warrior Within” and make changes for good that will have long standing positive effects on your health,  you have an opportunity.  Our next 8 Week Transformation is going to start during the second half of January 2018.   We only accept 30 applicants and would love to interview you soon to see if this program is a good fit for you!

Contact us at (Click here) and get details on our 8 Week Transformation

Annie’s Journey at TFW East Metro

Annie Zastera started her journey at Training For Warriors East Metro in Cottage Grove, Mn with a “8 Week Transformation” Program.  Annie’s story is similar to many individuals looking to change the direction their health and well being are heading.  Read more about how TFW East Metro has changed Annie’s life and continues to deliver a service impacting the quality of her life!
1. What were some of your struggles before you came to TFW East Metro?

I ate horribly and didn’t move.  I never realized how poorly I ate until I was shown what my body really needs.  Of course I still have a little something here and there but even my “cheat” foods have changed to better foods.  My kids tease me that my protein shake has green things in it and that is not a treat.

2. What made you reach out to TFW East Metro?

I stumbled across a facebook ad at just the right time.  I was down after looking at myself in pictures, hearing more bad news about my health, and just depressed at my current state.  When I saw an ad for the 8 week class, it said something about seeing things happen in that short of time.  In the past I would try things and give up too soon, not do enough, or not really do things correctly and then never saw real results.  If this program could do something I could try anything for 8 weeks.  I told myself that even if it was awful, I only invested 8 weeks.  Little did I know that it would do more than show me a few results in the first few weeks, it would actually change my life.

3. What are some of the significant results you’ve gotten since training at TFW East Metro?

The scale, while going down some, hasn’t shown huge changes in numbers but my body has transformed.  I’m down from squeezing into size 20 jeans, which really should have been larger but I was too sad to buy a bigger size, to now comfortably fitting in 14’s.

Besides just being able to shop in the normal section at stores instead of the plus sizes, I’m stronger and have so much more energy throughout the day.  I can play with my kids.  I can keep up when they run.  I can be an active part of their lives rather than watching from the sidelines.

The other huge thing from TFW has been the improvement of my MS.  After hearing that yet another medicine wasn’t working, I was getting pretty low.  When I was offered a chance to be in a trial for a new medicine, I was excited… except for the fact that another medicine was ruining my liver.  I fully believe that without TFW, I wouldn’t have been able to improve my health that quickly in order to even have a chance to try the new medicine.  Now together with science and exercise, I have gotten my first MRI with no new lesions!

4. What are the top 3 tips that helped you transform?

The class structure of TFW, with coaches and other people just like me, has helped push me so much.  When I would try to go to the gym in the past, I was directionless and never pushed myself.  It was partly because I didn’t know what I was doing but more because I would give up on myself or let my mind tell me I couldn’t do it.  Now I have a huge support system pushing me on, helping me do better, and keeping me accountable.  I can hear that little voice in my head saying, “the mind will give up way before the body will” even when I’m working out by myself.

Like I said before, the fact that we not only focus on what we do in the dojo but on what we eat outside of the gym has been really big.  No matter how hard I work, if I don’t put good food in, I won’t get results.  I complained and fought the idea of the shred but afterwards I realized that it was good.  I did go back to coffee and cheese but now I am aware of what foods do to my body and how to use them for good.

I know I said the fact that there are coaches in general already but really my third thing that has helped me transform the most is the amazing coaches!  The coaches really care about all of us, not only about what we are doing in class, but in our lives as well.  You notice when we are not there, when we are down, or when we are doing great.

Here is a quick message for you from head Coach Brian Waldo at Training For Warriors East Metro in Cottage Grove, MN.  Click here to get details on our next 8 Week Transformation class by contacting us here: Click Here-Submit Email and Get Details!

Solve Your Diet Problems With One Question

Do you have difficulty selecting the right kind and amounts of food to eat throughout the day?  If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues.  Answer the question correctly and watch your life change.

As a “fitness guy,” you might think working out and eating right is easy for me.  Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.

Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.

I wish I could say I you’re right, but I can’t.

Just like you, I face daily challenges in terms of my health and fitness.  My biggest health challenge isn’t getting to the gym.

To be honest, my toughest health obstacle has to do with my eating.

Click the link below to download the 5 TFW Weight Loss Myths 

(Click Here) to Download The Top Five Weight Loss Myths

But just like I love to train, I also love to eat.

When it comes to eating, however, satisfying my body and mind is not so easy.  I have learned overloading your plate isn’t as positive as overloading your deadlift.

If you also have some challenges with your eating, I have great news!

I have a way to help.  Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:

Have you ever eaten too much only ask “Why did I just do that?”

Have you ever found it difficult to stop eating until your plate is empty?

Do you ever select a restaurant according to how much food you get per serving?

Do you ever eat so fast you didn’t even notice the taste or texture of the food?

Do you care less about the quality of your food as the amount increases?  (Buffet anyone?)

 Do you find yourself snacking at work because food is there?

Do you ever eat out of boredom? 

Do you find yourself eating for entertainment or out of emotion?

Do you ever feel bad or guilty about the things you ate?

Is your family or social life centered around food or drink consumption?

If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.

I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.

I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.

Why do you have these mental programs about eating?

You can blame your post-Depression era parents or grandparents.

You can blame the marketers and the fast food companies.

You can blame the starving people from around the world you were warned about as a child.

Go ahead.  Blame the carbs.

Blame the fats.

But that won’t help you.

You need to do something to “change the program” and I have one

QUESTION that can help.

This is the QUESTION I now ask before every meal and it is helping me.

This QUESTION helps me to take and eat less food.

This QUESTION allows me to leave something on my plate.

This QUESTION taught me not having seconds is ok.

This QUESTION stops me from stuffing myself when I am no longer hungry.

This QUESTION has been so powerful for me, I want to give this gift to you.


How does it work?

Right before you are about to eat, ask yourself the QUESTION.  If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.

Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.

Face it, you already have all the answers.

You know what is and is not good for your body and when you need to eat.  Use the QUESTION so your mind doesn’t allow you to act confused.  Fruits, Vegetables, Lean Meats, Water.  Start there and feed your body before your mind worries you about the difficulty with going gluten-free.

Food is a drug.

People who have overcome challenges with drugs still face those challenges every day.  The plan to stay drug-free is simple:

Use effective strategies to avoid bad habits and take it one day at a time.  

For your challenges with food, take one meal at a time.  The effective strategy is to ask, answer and adapt to THE QUESTION.

Now I know you may have one QUESTION of your own:

Is it ever ok to feed my mind?”  My answer is, “of course.”

Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.

But this is not a license to allow your mind to destroy your body.

Constantly indulging your mind at the expense of your body is not the answer.

If you have a sweet tooth, have a taste of chocolate, not the whole bar.

If you like steak, cut it in smaller pieces and save some for later.

Want some ice cream? Have a small cone, not the whole gallon.

But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.

Can it be that simple?

Give it a try and see for yourself.

Are You Feeding Your Body Or Your Mind?

The answer could set you free,


Do you need help with any of these tips? Looking to start a fitness program?

FILL OUT THE FORM AT THE LINK BELOW and one of our Certified TFW Coaches will be in touch with you right away!

Learn about our next 8 Week Transformation Program starting in January 2018!  Click Here-Submit Email and Get Details!

Does Exercise Scare You?

The Secret to Every Successful Diet And Fitness Program

Sometimes the big secret to doing something is just showing up.  In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program.  Enjoy the article and I hope you find what you should really be fearful of.

People are naturally afraid of things like heights, snakes and spiders.  Put most children and adults up on something really high or hand them a python and they will give you the same reaction.

Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often.

Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.

I see this fear creation ability first hand at almost every gym I visit around the world.

Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.

Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.

How did I know?

Terror is easy to read on the faces of your audience when you are standing in front of them.

A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.

Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.

I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”

Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”

To be clear, exercise is not scary.  And at TFW we will prove it.

You see, sitting on the couch and eating fast food is scary.

Lifting a bar with weights off the floor while working out is not dangerous.  Lifting too much food to your mouth without working out is dangerous.

Running, jumping and sweating is not going to disable you.  

Cancer, diabetes and heart disease will disable you.  


Click below to download the 10 Reasons Why You Should Drop 10 – 15 Pounds

(Click Here) to Get My Down Load


Fitness is not the enemy here.  Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.

During the evening, as I talked about the expectations for the program, I could see the fear start to melt away.  The initial anxious scowls were turned into optimistic smiles.

But I had to wonder:

What about all the people that didn’t come tonight because they were too afraid?  What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?

That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.

The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them.  Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:


Michael let the group know he spends his days driving for work and had gained over 50 pounds.  He knew he was eating the wrong things. He knew exercise was important.  He heard it from both his doctor and his kids.

Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day.  My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.

Do any of these make you nervous about starting something new?

  • Fear of Failure
  • Fear of Change
  • Fear of Injury
  • Fear of Rejection
  • Fear of Reality

If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.

Action is the magical cure to your fears and you don’t need a prescription to get it.  Action is where the fear ends and the excitement begins.

SHOW UP and you can no longer let the first step be what’s holding you back.

SHOW UP and your calling, art, passion becomes more believable.

SHOW UP and your potential will start to come through.

The first thing I did at the orientation was congratulate the attendees on his or her courage.  When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.

Now I am challenging you.

You are letting your fears hold you back from something.  Whether it is your fitness, family, work or passion, you know the world is waiting for more.  At Training For Warriors, we ask you to be a warrior.

A warrior is defined as a fighter.

A warrior is also defined as being brave.

And bravery is not the absence of fear, it is SHOWING UP in spite of it.

Time to SHOW UP,


Do you want to learn how to drop 10-15 pounds? Looking to start a fitness program?  Get information about our next 8 Week Transformation class and let us take the fear out of exercise.

FILL OUT THE FORM BELOW and one of our Certified TFW Coaches will be in touch with you right a Coach!  Click here Click Here-Submit Email and Get Details!

Are You Over Training?

Are you suffering from chronic injures or pain related to physical activity such as running, strength training, group fitness, triathlon training etc?  Thousands are side lined each year by chronic overuse injuries.
Types of Over Training
We know there are different types of over-training. Well lets explore how the restoration process works! You will need to start with recognizing the type of over-training such as Type A parasympathetic (adrenal) or Type B sympathetic over-training. Once you have determined this (you may need help figuring this out you may begin to chart a course for recovery.
How do we restore?
There are three main means of restoration or recovery.  They are as follows: 1) Pedagogical/coaching, 2) Biological/medical and 3) Psychological. Big words, little meaning at this point, right? Well, let’s break down what is involved in each.
Step One
1) Pedagogical coaching represents using a coaching system that involves periodization and or a method which manipulates all variables of training. Variables such as length of a phase of training, or intensity, volume, rest periods and type of individual workouts. Without extensive reading this is what a quality program provides. Many group fitness programs are not periodized.  Truth be known, planning is lacking in many group fitness formats.  Your periodization program may need changes along the way to your goal. External circumstances such as work, nutrition, sleep, other stressors can impact the overall result.
You Might Consider
2) The medical\biological category means connecting with trained and experienced providers such as a professional coach, medical doctor, nutritional coach, or combinations thereof generally require seeking advise of a professional. As the athlete, fitness enthusiast, or weekend athlete you need to be ready to accept advice from a professional coach or other provider.
 In Some Cases
3) Psychological means or methods either self administered such as biofeedback, or therapist administered can be the key to success. You first need to respect your injury or condition and accept your not infallible. Then, you can move forward to healing.  The medical and psychological means are beyond the scope that I should discuss in detail. It is best if needed to seek advise of a qualified sports medicine professional such as a family practice sports medicine doctor. Did you know they exist. Yes, family medicine sports medicine doctors do exist. So, seek them out as needed for injury management.
 Also, Consider
Additionally, psychological therapies can include things such as hypnosis, autogenic training, visualization, meditation and other psychotherapy recommendations.  Next we need to discuss the many physical means of restoration. Active physical means of restoration include massage, PNF stretching, Acupressure, Tai Chi, Yoga, etc. Inactive methods include activities such as massage, trigger point therapy, aromatherapy, progressive relaxation, meditation or breathing regimes.  
How Is Your Nutrition Planning
Proper nutrition and nutrient timing is significant in the recovery process. Ensuring that your intake of a balanced snack including adequate protein within 45 min. of working out is critical to maintaining lean body tissue. This could be with a whole food meal or supplementation. If you have food allergies or digestive conditions you may need to seek the advice of a Registered Dietitian or Nutrition Coach to form an appropriate plan.  Research more at and or take this survey at .  We also now are coming to understand that getting more and more protein from plant based sources can be beneficial as well.  See more at
Action Plan
So, how and when should you restore\recover. Try evaluating yourself weekly and logging how you feel in a diary or training software. Choose one of the following categories:  1) No muscle pain 2-3 days past a workout (typical delayed onset muscle soreness.  2) Minor prolonged muscle or joint pain,  3) Definate prolonged muscle pain, spasm, abnormal tightness or disturbance,  4) Acute illness, injury or condition.
Category one requires no immediate interventions. Continue to follow your periodization plan and utilize active recovery built into the program.  Working with a coach or training specialist to help you bring balance into your programming and overall physical activity is recommended.
Category two may require more self myofacial release (foam rolling), or Jamba release. Seeking a massage and evaluating nutrition, hydration etc. is helpful. Contrast methods such as hydrotherapy techniques of sitting in warm vs. cool water can be helpful.
Category three may require time off 2-3 days or more from moderate to high intensity exercise. and also consider seeking medical advice or assistance. Follow suggestions for category two if allowed by physician, chiropractor, or therapist.
Category four require seeking rehabilitative recommendations followed with a corrective exercise regimen that rebuilds tissue integrity, strength and endurance.  The systems in the programming at Training for Warriors East Metro addresses many of the areas in this article by taking a pro-active approach to planning , programming and appropriate adaptations to what we call your practices!  Care to learn more about our system and or about our premiere 8 Week Transformation Program?  Get details here: Click Here-Submit Email and Get Details!


Overcome Your Fitness Obstacle

What fitness obstacle do you have?  Are one of the following items limiting you from success with your physical fitness?  Most of the clients I have seen over the years struggle with one of the items listed here:
• No Motivation
• No Energy
• Overwhelmed
• Don’t Know What To Do
• Don’t Know Where To Start
• Tried Everything
• Accountability
• Given Up

Hopefully your obstacle to improved fitness, building muscle, burning fat and feeling good does not hurt like this guy’s situation.

Now how do you deal with the above noted obstacles?  These are some big things that you may feel stop you from getting to the success you really are looking for long term!

Motivation: Consider coaching as an option?  In my experience coaches are needed in our lives for areas other than sports.  Some of you may have grown up playing sports.  Others, maybe playing in a band or drama.  In any of those situations you had a coach. You had someone that mentored you and helped you stay focused on what mattered!  At TFW East Metro we believe in coaching!

No Energy: Are you exhausted?  Running kids to sports, working 12 hour days, working 2 jobs, single parent, over committed, and trying to live the american dream keeping up with the neighbors and friends in your life.  This will drain the tank and leave you with little energy for your own life and well being.  As Coaches we help you slowly fine the balance you need and re-arrange priorities.

Overwhelmed: So with all the duties you have at home, work and with your family, you just can not do one more thing?  The word “busy” comes up every time you try to make progress and it stops you!  At TFW East Metro we believe the word “busy” is dangerous.  It means you are not putting yourself high enough on the priority list.  We will show you how to start making adjustments to your life and get yourself moved up on the list!

Don’t Know What To Do\Where To Start:  So it has been over 10 years since you have worked out.  Or, maybe you have been trying to workout, but nothing seems to deliver the results you want.  We deliver the the best in coaching and exercise programs that are realistic, based on good science and designed to deliver results.

Tried Everything:  You have tried many other programs.  Some involved supplements, others exercise..   The last one involved a big fancy 24-7 fitness center.  None of it is working.  Why?   The coaching and a balance in how you are approaching your life will make a huge difference!  Make 2017 the year you break out!

Accountability:  So who is really keeping you accountable?   Your gym?  The gym that loves it when you do not show up!  Look, I know for a fact that most gyms make their money on those that do not show up.  Is that you?  We are here to serve and our mission is to keep you engaged and to get you results!

Given Up:  This is the most serious one.  You can NOT give up!  Life is worth it.  There is nothing wrong with you.  You are here to have an impact someone’s life and to impact others in your life.  We are here to make sure that happens.  Let us coach you to better health and fitness!

GET STARTED NOW!  Getting registered for our next 8 Week Transformation or getting details on our memberships is a way to get started.  Click Here-Submit Email and Get Details!

Lisa’s Story

Lisa’s Story

Years of crash diets, programs, gym memberships all failed. My family primarily ate fast food and lots of buffets. I have been heavy all of my adult life. After my second son I was in the 300’s. I managed to lose some but always gained it back. I struggle with binge eating disorder and stress triggers it. After losing my mother to cancer in 2013 I fell into a deep depression. I struggled with life. Finally, at 345 lbs my doctor told me I had high blood pressure, high cholesterol and I had a huge risk of having diabetes. She was very frank with me. That day I decided I needed to change. I changed my diet and started walking.

Lisa is living a new life she never thought she could!
Lisa is living a new life she never thought she could!

In 2016 I found and ad on facebook for TFW East Metro. I called and signed up for the 8 Week Program. My life has never been the same! The moment I met the group of people I work out with I felt welcome. “Normal people that sweat and are all different shapes, sizes, and ages! All there at the dojo for the same reason. I never in my life thought I would be part of such an amazing group of people. I have hit goals and still going strong. The support has been monumental. They system they have in place is amazing. All the work is worth it! And I have two amazing coaches by my side cheering me on!

I would yell from the roof tops to anyone that would listen to tell them to join this fantastic family. I cannot express how grateful I am for these wonderful people! They saved my life! I have made new friends and now lost over 80 lbs. With the help of Training for Warriors this is only the beginning.

Get started on a better life and contact us today for a free strategy session and discuss if our 8 Week Transformation Program in 2018 is the right fit for you! Click here>> Click Here-Submit Email and Get Details!

How To Use Your Mirror!

Every day I wake up and follow a certain order of things. I start my shower, get clothes ready for the day, take my shower, (look in the mirror) check my hair (of which I barely have), brush my teeth and go on with my day. At the end of my day, I also take time to look in the mirror while brushing my teeth and think about my day. The mirror is something that most of you will use multiple times per day. Possibly to check your apparel, your hair, your teeth, etc.. The mirror is something that many people actually will try to avoid if at all possible. Looking in the mirror actually becomes a negative moment in the day for many people.

How can you use your mirror more effectively and positively? In Martin Rooney’s latest book, “The Book of Five Things” he writes about the many uses of mirrors. I spoke of some obvious uses, others listed in the book are interesting too! You can get more information on his book at

At times in the dojo, we use a mirror to correct form or technique in performing exercises. Basically using the mirror as a test! A test of how we are doing. Well, Martin also talks of “The Rooney Mirror Test” in this book. The suggestion is to look in the mirror at the end of the day and ask yourself these five questions:

1) Did I exercise and develop my body today?
2) Did I eat well today?
3) Did I learn something new today?
4) Did I make someone feel better today?
5) Did I make a positive step toward a major goal today?

If you answered yes to all 5 questions according to the book you pass the test! If not, you fail. The more days you have failed in answering yes to these five questions the more likely you will fail at many of your goals in your life.

Are you ready to start a new path in your life? At Training for Warriors East Metro in Cottage Grove we strive each day to help people legitimately answer yes to these questions! Is this the  time to learn more about our 8 Week Transformation Program?   Please contact us for more information at Click Here-Submit Email and Get Details!