THREE MOVEMENTS THAT HELPED ME PROGRESS

In my early years of training I had no clue what I was doing. I pretty much watched everyone in the gym mocking and mimicking movements until I started getting the hang of things. I also spent countless amounts of money on magazines and over time the benefits gained through consistent research were pretty good...but limited.

It wasn't until I surrounded myself with "true to the game" COACHES that I opened my mind allowing me to gain the knowledge and wisdom needed to progress... "Real world strength Training". My fitness abilities sky rocketed.  I began using movements such as the dead lift, clean/press, and snatch (to name a few) bringing tremendous gains in size and strength.

In conclusion, these basic movements helped me break the plateau that many of us face. It is a must that everyone incorporate these strength/power movements in their training regimen. As I became stronger, I started pushing more weight. The more weight I  pushed the bigger I became. Thus becoming Bones to Beast.

Rob

EVERY THING TAKES TIME

Just in any thing you do exercise takes time, it is not going to happen over night.

For example, just like fine wine by the time it reaches the bottle, it’s gone through huge amounts of change (time). For those who are skilled in the kitchen and have made a soup or stew, there’s the adage that it’s always better the second day, and this holds true to wine. It takes a while for the ingredients in a wine to mesh and aging a wine will give it the necessary time to reach that optimal state. 


The same holds true to exercise & fitness, it will take at least 12 weeks until you start to see change start to happen. In the first month alone your body will learn new movement patterns as you hone in and improve on your new skills. For some it might happen quicker, for some a bit longer... Just as long as you`re in it for the long run. As your body movement skill increases, so will the intensity and load. This is when every thing meshes together and the flavors fuse together like a fine wine or dish of elegance. The outcome will be stupendous! 


The change is inevitable...You must give your body the necessary time it needs to reach it`s optimal state to change. Only then you will realize that all the BLOOD, SWEAT, and TEARS you have shed are starting to pay off!  

There are no short cuts in life,  just good old fashioned hard work. It`s amazing how the people of yesterday were so strong and fit, they got up and worked for what they wanted!
HOW BAD DO YOU WANT IT?


Rob

EAT MORE, BURN MORE

HORMONES
When they`re out of whack, they make us stressed, tired and fat.
Eating too many simple carbs will up your levels of insulin, a hormone that tells your body to store calories as fat when levels get too high. Also when taking in to little or too much iodized salt your thyroid begins slow down as well storing fat.

So now what?
-Purge process foods.
-Get more sleep
-Eat enough

When having a great eating plan, you use food to help stabilize key hormones, which maximize and speed up your metabolism dropping pounds fast.
Consuming the right nutrition every 2-3 hours will keep the metabolism on over drive. Keeping your metabolism in high gear is key to watching the pounds of fat disappear!

Rob

BASIC STRENGTH/REPETITION WORK...

BONES TO BEAST BAD A**

For my comrades that like to push weight. I`m human as well, and went in to a funk for a bit. Now it`s time to get back in to gear (mass building), and put the metal to the pedal!

Basic Routine:

1-BB Squat 

2a-SB Lunges

2b-DB RDL

3a-KB Swing(extra work)

3b-BB Calf Raise

4-ABS

(Consistency + Hard Work + Balanced Diet) Positive Attitude/ Max Effort = Results

Rob

WAITING FOR SUCCESS

“I couldn’t wait for success, so I went ahead without it.”

Too often we post pone our lives waiting to achieve one goal after another.  We line all our ducks up in a row; not wanting to move forward until everything is just right.

We put off getting married until we’re all partied out.  We delay having children until our career is in full bloom.  We delay having guests over until we purchase new tableware.  We hold off on buying a nice suit until we’ve lost the weight.

We sacrifice living!  We put off letting life happen because we are so busy strategizing and making sure every “I” is dotted and “T” is crossed. 

Life doesn’t wait.  It just keeps going, whether we are where we want to be or not.

I like the idea of throwing myself into life – success or no success.  I am not promised tomorrow so I will live to the fullest today!

Rob

SANCTUARY

For most people, a training facility such as Krank Systems JC is a scary place. A place that is different. A place where pain is game and results are everything. 

Most people would prefer a luxury gym with razzle dazzle; a health club with spa amenities or home equipment with flat screen plasmas in front of them. 

I grew up in a training facility. I played with barbells.  I colored progress charts.  I learned a lot about courage, patients, consistency, hard work, focus, motivation and most importantly, results.  The training facility was my church, my school, my home; it was a safe place, my sanctuary. I loved it there.  Correction:  Will always love it here!

As the saying goes, “One bad apple spoils the bunch”.

It has come to my attention that some individuals think fat will miraculously disappear from the girth of their loins.  They go to training facilities such as Krank Systems, sign up, and think that after 10 years of bad dieting and sitting on the couch they will lose the weight in 30 days or less.  Although I pride myself in the attention I pay to each and every client, I am not Harry Potter.  Weight loss or mass gain will not disappear with the wave of a wand.  You have to DO THE WORK!  You have to MAKE THE EFFORT!  You have to CHANGE YOUR DIETARY LIFESTYLE!  You have to COMMIT!  You have to be CONSISTANT!  Most importantly, you have to HAVE A POSITIVE ATTITUDE!

Here’s a lesson:

KRANKONOMICS 101:

(Consistency + Hard Work + Balanced Diet) Positive Attitude/ Max Effort =

Results

I don’t want any bad apples in my facility! 

Keep your negative attitude at home.  If you don’t want to do the work; don’t come here.  I’m not in the business to take your money;  I’m in the business to change the lives of those who want results.

With that said:

If you want me to help you; I can.  If you want me to guide you; I will.  If you want nutrition advice I will do my best to bring you all the knowledge, experts, and references I source.  If you want to commit, do the hard work and stay consistent; I’M YOUR MAN!    

I can motivate you and push you to greatness.  We can climb the mountain together.  I can lead you to the drinking well HOWEVER, I will not carry you nor will I force you to drink!

Rob

rob@kranksystems.com

PROGRESS

 PROGRESS

“Whenever you take a step forward, you are bound to disturb something.”

The path to anything isn’t always a straight and smooth one.   Almost any aspect of our life can be disturbed as we accomplish goals and set new ones.  Being promoted may mean a change in relationship with colleagues.  Meeting fitness goals may mean having to change eating habits.  Starting a family may require an adjustment to priorities.

The only way to avoid a disturbance would mean avoiding taking a step forward.  But who wants to stand in one place?

We may be stirring things up every time we take a step forward but at least we will be going somewhere.

Rob

kranksystems.com

rob@kranksystems.com

201-850-7613

PUSH

Athletes aren’t complacent people.  We don’t put our feet up. We don’t sit still.  Whatever the game is, we like to win.  And once we win, we get a new game.  We push ourselves.  It doesn’t matter how much we achieve.  If you’re a climber there’s always another mountain.

The members of Krank Systems Jersey City are now in their fifth week of the program (whoot, whoot).  It was painful for some of them, but they pushed through.  It was gut wrenching for others but they found their strength.  It was a battle (mind vs. body) but they all found focus.   They are all in the relentless climb to the top and in March, we will take it to the next level.

They take pictures of mountain climbers at the top of a mountain.  They’re smiling, ecstatic, triumphant.  They don’t take pictures along the way because who wants to remember the rest of it.  We push ourselves because we have to, not because we like it.  The relentless climb, the pain and anguish of taking it to the next level.  Nobody takes pictures of that. Nobody wants to remember. We just want to remember the view from the top.  The breathtaking moment at the edge of the world. That’s what keeps us climbing. And it’s worth the pain. That’s the crazy part. It’s worth anything.

Rob

rob@kranksystems.com

SOMETHING’S GOTTA GIVE

In life we want to be happy.   We try to be happy.   We try so hard that our happiness becomes a force directly applied to the surface of ourselves exploding with resentment. 

I read a story about a woman who wrote about her mother and how she tried to make everyone happy because she thought it would make her happy.  She gave selflessly to her family and friends.  The daughter remembered one time when they were having dinner and there was one piece of chicken left.  Without hesitation her mother gave it to her. The daughter said, “I knew she wanted it, but genuinely wanted me to have it more.  That was always something that astounded me - that very authentic selflessness.”

Reading on I begin to realize this was a consistent theme of recollection throughout the daughter’s childhood; not only with those that live within the house hold but also with those that didn’t.  In the end, it wasn't good for the mother.  She was unhappy.  She is still unhappy.

As children we dream about the perfect career, best friends as neighbors, wedding veils, and white picket fences.  As adults something happens; reality gets in the way of our ability to dream or act the happy part. 

Our health can fail. Friends can disappoint. Your spouse can cheat.  The list goes on and on. It is in these moments you want to get real, drop the act and be your true unhappy self because it is so often the little things - like resentments - that finally divide people.

Life keeps us on our toes. It crafts a challenge for us everyday especially with friends and family however, there has to be a balance. Although we must keep our peace, we must also speak our peace.  Like a pressure valve we all need an outlet.  A slow leak that keeps us stable because at the end of the day…something’s gotta give!

Rob

rob@kranksystems.com

Twitter: kranksystemsjc

THERE IS NO “I” IN TEAM

In theory, we are all a part of some team.  Family.  Friends.  Colleagues.  A group of people linked in a common purpose.   Teams normally have members with complementary skills that generate synergy through a coordinated effort.  Allowing each member to maximize his or her strengths and minimize his or her weaknesses.

What happens when our priorities outweigh those of our teammates?

There is no doubt that we are all individuals; a person of moral stance, political philosophy, ideology, and social outlook.  Our individuality promotes the exercise of one's goals and desires, independence and self-reliance.  It opposes most external interferences upon one's own interests, whether by society, family or any other group or institution.  

Sometimes as a member of our team we begin to act independent.  No longer synergistic, no longer coordinated, no longer compromising or cooperative.  We lose our balance and walk unsteady.  We bicker.  We fight.  We lose self control and sense of respect.  We stop communicating and inevitably become the ball-hog.  Taking every opportunity to grab the ball and run.  Immobilizing the team and causing chaos in the game plan.

Recently, a friend of mine has fallen victim to a ball-hogger; a teammate with unbalanced priorities, selfish in nature, uncooperative attitude, uncompromising demeanor, untamed temper, ungrateful spirit and disrespectful to the other teammates.  Although my friend has tried to keep her peace, she’s almost at the point of believing the ball-hogger will never come around.

Staying together or moving on?

However independent, self sufficient, and priority driven we are, when we are part of a team; individuality and independence take a seat, so that we can play with coordination and compromise.  

No matter what game we are playing, we can’t do it alone.  We have the option to stay with our team or move on; but eventually, we have to get off of the bench and pick a side! 

Rob
email: rob@kranksystems.com
twitter: kranksystemsjc

WHO’S THE MASTER?

“The self is not ready-made, but something in continuous formation through choice of action.”

Are you in control of your future by the decisions you are making?  Are they strategic and calculated?

The choices we make today will have a direct impact on where we are and who we strive to be in the future.  Remember the college application process…URGH!  Not only were your parents on your back telling you how important it is to choose the right school; you too were hard on yourself (I know you hate admitting it…but you were).  You knew that choosing the right school would be vital for setting the foundation needed to “succeed”, especially in competitive corporate America. 

And guess what?  It didn’t stop there…

You stressed about choosing the right major, getting into the best classes, and let’s not forget stalking that professor that you, without a doubt, had to have.  Shall I even mention the internship arena?  LOL, it was like a blood bath.

Back then, we were so focused and driven to master the decision making process because we refused to accept anything less than the best outcome.

What happened? 

Today, we are inundated with decision making on a continuum.  Every second of every day we are making choices:   where to live, what to eat, who to friend, what to wear, how to treat others, how to treat ourselves, where to work, what to drive…  We are mentally exhausted and no longer feel empowered by the decision making process.  We have also failed to pay attention to the outcome; if any.

Basically, we’ve based our decisions on getting it out of the way and moving on… (How lazy of us)

Moving forward, let’s decide to start making calculated decisions so that the outcome impacts our life in a meaningful way.  We will be conscience of the decision making process and continue on our prosperous path to a future with outcomes that we controlled; ultimately, becoming the master’s of our own life.

Seriously, try it for a week.  I think you will be surprised to see how this little detail can make a big impact on your life.  Let me know if it worked for you…hit me up.

Rob

rob@kranksystems.com

Twitter: kranksystemsjc

GROUP ACTION

Never doubt a group of strong minded, focused individuals who set out to make a difference together.

This week I have crossed many challenges while trying to get the Krank Systems Jersey City temporary location ready for the start of boot camps on January 31^st.  Although I was able to stay on schedule most of the week, Mother Nature had different plans.  On Wednesday, we were hit with a snow storm which dropped anywhere from 19 – 32 inches across the tri-state area(mind you there’s another one coming on Tuesday..urgh!).  This not only set me back on my timeline but it also held up my deliveries and put constraints on time needed to manage other aspects of the business.

Although I felt frustrated and was being pulled in all different directions, at the end of the day the bottom line was getting it done.  I sought out to resolve every problem that arouse but in some instances wasted more time thinking on how to resolve the problem rather than seeking help or someone’s expertise for a solution.  As the saying goes, “two head’s are better than one”. With that said, I started to recruit my team…I went to Home Depot, Lowe’s, Pier One Imports, as well as many other sources to seek out answers.  In the end, my team (although they didn’t know they were part of a team) helped get my tasks completed a lot faster, using less money, wasting little time, and implementing the best solution.

We as human beings are not perfect therefore, we as human beings do not always have the solution to every problem.  And, even if we did, maybe it’s not the best solution.  For those of you who have been looking for a solution to your problems, try gathering your own team of resources to brain storm the best solution.

We are strong as individuals but when we find ourselves collaborating to achieve similar goals we become an unstoppable force.  Monday will be the first Krank Systems boot camp in Jersey City (whoot, whoot)…I am sure my new recruits will use each other as a supportive motivational resource to pull through the class…it’s going to be a tough one ;) ;).

Rob

rob@kranksytems.com

twitter: krankstemsjc

Vision

If you don’t know where you are going for you might not ever get there!

Do you have a vision of what you want out of life?  Do you have a plan on how to get there?

I’ve acted on impulse for the past few years; seizing every opportunity that came my way in order to fill a temporary void or just to make sure I could get by.  I was caught up in the hustle and bustle of surviving everyday life.  I conformed to appease the needs of others than those of my own; compromised to help others in accomplishing their goals without complaint; worked like a dog to make what you might consider an income; and fell short on keeping up with the growth of my own existence.

It wasn’t until recently that I remembered my dreams and aspirations.  It was anger and frustration that catalyzed my memory.  Everything came rushing back to me – my dreams as a child, my aspirations from high-school, my goal setting in college, and setting stepping stones in the early years of my career.

I remained focused, everything was calculated and I was TOGETHER!

Present day:  Based on this spark of memory and life…

I have vowed that this year I will get myself back in the game.  I will remain focused on my vision.  I will not have anyone questioning me nor dissecting my actions or intent. I will be a person of my own true character and get back what I believe was lost and gain much more in the process.  Lastly, I refuse to compromise on anything that is not in the best interest of my goals at hand.  By year’s end, I am certain to see progress in a positive direction of my VISION coming to light.

If you allow the frivolous things of life and people to hold you back - they will!

The vision of who you are and what you can become has a tremendous impact on your life.  You have to let your imagination build you up in order to help you accomplish your dreams. 

You have to keep your dreams and goals in front of you if you want to see them come to pass!

Please let me know what you think…Am I the only one that lost sight? Or, have you at some point lost your vision got it back?  I would like to know and so that we can learn from each other in the process.

Rob

rob@kranksystems.com
twitter: kranksystemsjc

LET GO

“Pick battles big enough to matter, small enough to win.”


How many times do we find ourselves nit picking over things that don’t really matter?  Increasing our blood pressure, lashing out at those who have nothing to do with our minuscule problem, creating drama where it is not needed and driving ourselves head on into a battle….with our selves ---how foolish!

We all have challenging days at work, long days at school, and stress in our personal lives.  No one needs the extra anxiety to go with what’s already on our plates. 

I find this behavior in the gym all the time.  I’ve experienced individuals going to the gym; training hard, giving 100%, trying to stay focused….then after working so hard… leave the gym and start tearing their selves down. 

How?

By nit picking! 

They didn’t get to this, didn’t get to that, couldn’t perform on the same level as the others in the boot camp, body isn’t changing fast enough, legs are still skinny, etc… 

By doing this, these individuals are unknowingly discouraging themselves from doing it again…

I mean seriously…does a grave digger stop in the midst of digging a grave to complain that his shovel is dirty?  Can you imagine?  He would drive himself crazy trying to dig a grave and at the same time keep that shovel clean.

Know that everyone (even the best athletes) have good and bad days.  I know this is hard to remember especially when we are so competitive, however redirect your thinking to a mindset that you did your best, you feel great, and tomorrow is another day.

Things that help us be the person we most want to be are the things worth fighting for and those that don’t have much impact or detract from our best self -- need to be let go.

When faced with small things that don’t matter today; will you hold to a battle that cannot be won or let go?

Rob
rob@kranksystems.com

WINTER BOOT CAMP 101

Oh baby, it’s cold and icy outside!

 I don’t know about you but the east coast is getting hammered this winter with snow and ice storms.

It's easy to work out when it's sunny and beautiful in the summer, but not so much when it's cold, dark, and snowy in the winter.

Being that I just started winter boot camps in Jersey City (www.kranksystems.com for more information) I thought it would be fitting to post about important tips for attending winter boot camps. 

Winter boot camps are usually conducted both indoors and outdoors…depending on the temperature outside.

Gear:  Proper clothing is the most important part of exercising when it's cold out. The key word here is “layer.” Start with a synthetic fabric next to your skin. There are many options now that are specially made to wick sweat away from the skin so you stay dry instead of catching a chill.

The next layer should be a fleece sweater to keep you warm, and after that, a wind-proof and waterproof outer jacket. Wear synthetic fabric socks; cotton is a poor choice because it stays wet once you are sweaty, so your feet will get cold. If it's really cold, try laying a thin pair of gloves under a pair of warmer mittens.

Stay Hydrated:  Although you may not feel as thirsty when you work out in cold weather, it's just as important to drink plenty of water. Your body still gets dehydrated during a workout, even when it's cold outside.

Choose the Right Shoes:  Running shoes are the best choice for walking or running in the winter however; if weights are involved shoes should be flat and supportive.  There are attachable cleats for shoes that are specially designed to prevent slips in the winter. If it's very cold in your area, buy shoes a half-size larger so there is room for two pairs of socks to keep your feet warm.

Know the Signs of Frostbite and Hypothermia:  Early symptoms of frostbite include pale skin, numbness or tingling, usually in the extremities, such as fingers and toes. Get out of the cold immediately if you have these symptoms. Intense shivering, slurred speech, reduced coordination and fatigue are signs of hypothermia. If you experience these, get emergency help.

Outdoor Options:  Since the weather is cold and snowy anyway, why not take advantage of it rather than fighting to jog through snow banks? Sledding, skating, snowboarding and skiing all give you a great workout that you can't do all year long.

·Make a Snowman: You'd be surprised how much energy it takes.

·Ice Skating: Town's convert their lakes into a temporary ice rink during the winter months. Plus, many cities set up a temporary outdoor ice rink in the city center over winter. If you are lucky enough to be in one of the towns or cities that offer this facility then why not take full advantage? Ice skating is great fun whether you go alone, go with friends or go with family. It is also a fantastic exercise that gives your leg muscles a good workout and can burn over 300 calories an hour.

·Skiing: involves a lot of aerobic physical work from your arms, legs and body and is a great workout that is often more intense than general running. Cross-country skiing, often very exhausting, is extreme training that can be great in losing weight over time - especially around the upper body.

·Snowboarding: although can be slightly difficult to master at the beginning, is a great fun sport that is slightly less enduring than Skiing, focusing more on leg exercising and leg-eye co-ordination than a whole body physical workout.

·Sledding: (no you are not sitting on the sled) pull a sled up a hill with kids or weight which will help build upper body strength.

·Create an Obstacle Course: jog up a hill; get down low and do a snow crawl; scale a wall, move snow with a shovel from one end of an area to another; grab a sled pull some snow, weights or a few kids.

·Shoveling:   This may not be your idea of fun but if it snows your drive way is going to need clearing. One of the benefits of clearing your driveway is that it will help you get a pretty intensive workout. One hour of shoveling can burn over 400 calories and it can save you a bit of cash as you do not have to pay anyone else to do it.

Occasionally, Stay Indoors:  If the wind chill pushes the temperature much below 0 F, choose an indoor activity instead.

By exercising outdoors throughout the winter, you can retain your level of fitness, maintain a healthy weight and feel better in general.

Rob

Self – Disclosure

“If you do not tell the truth about yourself you cannot tell it about other people.”

Has it become human nature to think we know another individual so well that we can size them up to something they are not?  Or, believe that we are superior to them because of status, hierarchy, position in life, or just out of plain ignorance?

I’ve come across some extremely critical people this week.  Some of them didn’t know the other individual from a hole in the wall yet felt compelled to regurgitate a dissertation on their life.  For those who did know each other; one individual suddenly became a new age Harry Potter and thought they could read the others thoughts, actions and intentions even when they were not in plain sight of them (isn’t that some ISH).

In fitness, we have a mind set of knowing that everyone is not in the same book, let alone the same page.  We work hard for results at our own pace.  No one is a guru.  We are all constantly learning and picking up new and sometimes better concepts along the way.  Once we have mastered those concepts it is then that we can teach orconstructively criticize another….even still, we are all constantly learning.

“I know what I do well and what I don’t do well.  I know the mistakes I’ve made in the past and the successes I’ve had.  I don’t need to paint a false picture to others.  I can tell my story just as it is!”

Rob

KEEP YOUR PEACE

Talk is cheap! Your actions are screaming so loudly that I cannot hear what you are saying.

Even at the pressure points of life I try to keep my peace.  Everyday is a test (that would be my yesterday); an obstacle course of people trying to knock you down, get under your skin, pull you back, open the door to discrimination, force you out the door of opportunity and take that little bit of  "YOU" you have left.

My strength...

Things may not be perfect in life but for all it's worth.... I go to the gym to keep my peace!

I step through the doors, inhale, and BAM; I am immediately transported to another world.  A world that is mine where there is no judgement, criticism, obstacles or pressures.

I select my music, pop in my earbuds, grab my weights and just like that I'm IN THE ZONE with all the emotional and mental mind numbing anxiety of stress melting away.

My pulse quickens, temperature rises...my movements are aggressive.... but I'm in control.  I think of nothing but me; who I am and what I want.
I feel a transformation give rise...blood pumping, muscles tearing...the feel good pain.

I move through the workout like a beast...I'm empowered moving faster, stronger, harder.
Like always, my pulse finds itself in sync with the bass.  It floods my ears, passes though my body and straps itself to nerves that play and pull me like a puppet.

I'm focused, pushing myself forward, raising the bar, defeating my enemies....
Last rep...
I inhale, one breath away from death, one step closer to heaven....
I exhale, open my eyes, and plumit back to earth...

Still Keeping My Peace

When you find joy in the midst of your difficulties, you're giving the enemy a black eye!

Rob

DEVINE INTERVENTION: PROGRESSION & CONTROL

Do not be tempted beyond what you can bear; for temptation is the road to destruction!

It is very important for me, as a coach, to intervene when I believe someone is on the path of potentially injuring themselves; for my clients (obviously) but also for those that I come across by way of circumstance.

Recently, some of you have become very creative by forwarding your video work outs in hopes to receive advise or bragging rights (yup, I'm paying attention to all the swagger out there).

I'm down with that, however, I've come across videos where the weight was much to heavy (scared the hell out of me); the lifter lacked form and exuded no control.  Lifting weights that are too heavy can lead to temporary if not permanent injuries.

The man of integrity takes the long path but he who takes short cuts will always be found out!

Moving forward...

When attempting to lift weights position your body for the specific strength movement. Be sure to set yourself up using good form and body mechanics.  If you are performing an exercise standing up be sure to keep your back straight, and most of the weight on the back of your heels.

Attempt a full range repetition without assistance. Check your body mechanic's and make sure that you did not swing your body, arch your back, or sway.  You should be able to execute the lift primarily with total control.

A good indicator that the weight is too heavy is when you are unable to perform a full range repetition without maintaining proper form.  If your body sways or struggles to compensate swap for a lighter weight.

Everything comes with progression....take your time, work your way up to your fitness goals, and most importantly control each step along the way.  Before you know it, you will have arrived at your destination not only with results but also with the blueprints of how you got there.

Rob

NO COMPROMISING

I strive for excellence and always try to keep my conscience clear and honest.

When you have an excellent attitude it shows up in all that you do...giving 100% with no compromising and no short cuts.

This holds true in fitness....recently I've had a few people send me emails with questions such as:

• Can you build a work out routine that will get me to loose weight fast?
• Is there something at GNC that will help me shed fat and tone muscle?
• If I come to your facility could you get me to look like this (note: this is where they have a picture attached of a celebrity or athlete ---not judging) by next month?

Why do some of us seek to take short cuts or side steps?
Every time you compromise you loose some of your integrity, are less honest with yourself, and cause slight cracks in the foundation; whether it be nutrition, fitness regimen, or meeting reasonable goals.  If you continue compromising, the foundation you need won't be able to hold what you want to build.

Would you live in a house that was built on quicksand for a cheaper rate than a house that wasn't?  I hope your answer is NO


Work for what you want, be consistent, be patient, give 100%, and don't take short cuts.  Most importantly get the wisdom, discipline and understanding that will help you meet your goals without compromise.

Let me know if you need help meeting your goals...hit me up.
Many of you email me but I would like to have some of you post your questions under comments.
Believe it or not some of you have the same questions and/or concerns.  If you don't want anyone to know who you are post anonymous.


Rob

BE INSPIRED!

The pressures, tensions, and stresses of modern life constantly threaten to take a toll on our enthusiasm...

I see it everyday...in my wife, the people around me and even sometimes in myself.  In this day and age we have a tendency to forget.  Forget what makes us unbiasedly, open-mindedly happy.  We forget what makes us excited, what draws out our creativity, our enthusiasm, our willingness to do just because we can and love it!

Can you remember the last time you felt this way?
Perhaps it was in high school before a football game or maybe college bringing new ideas or concepts to a class discussion...

The last time I felt this way was about two weeks ago....I asked myself, "why did I leave my secure job and start Krank Systems?"

After a little bit of digging deep, the answer was simple.  I was inspired!

Inspired by the individuals that struggled to find a remedy unlike a conventional gym. Inspired by my clients that met or exceeded their goals in weight loss or mass gain and was ecstatic because after trying for years they have finally found a solution that works.  Inspired by mentors such as Randy Gruezo, Zach Even-Esh, Joe De Franco, Juan Carlos Santa, and Alwyn Cosgrove; without some of these individuals I may have never found the right footing.  Most importantly, I was inspired by myself and my own story...without my history I wouldn't be the person I am today.

Hold tight, dig deep and pay attention to your inspirations no matter how hard life may be knocking you around or pushing you down.  Our inspirations keep us enthused and excited about life.  It's a guiding mechanism that leads us straight to our passion!  Without passion we conform to mediocrity.

What has inspired you lately?  I want to know....hit me up.

Rob

STARTING FRESH: BONES TO BEAST DEFINED

In my last two posts I wrote about new beginnings and another chance to get it right.

Today I will get it right with a new beginning in defining Bones To Beast...should have been my very first post but better late than never :)  :)


BONES TO BEAST:  An individual that is skeletal in nature but grows in mass through consistency of a structured diet, unconventional strength training, rigorous weight regime, dedication and lots of time.


I was this individual (ha, ha...see picture below)

From my experience most people had a problem losing weight, my issue was putting on weight and keeping it there!

In my younger years, I was bullied on a daily basis.  As you can see from the picture above I was no competition for my peers.  It was embarrassing get pushed around all the time.  I hated going home for fear it would break my mother's heart to find out the truth about the streets, and what they held for me everyday...a black eye here, a bloody nose there and busted lip every so often.  I was tired of it!  My attitude, character and demeanor slowly morphed into an unhappy, distant and unpleasant individual.  My aggravation and frustrations were directly unloaded on my family which caused unnecessary arguments and tension in my own home.

I needed an outlet...
After stirring the pot in my house with negativity I needed a place of refuge.  A place without judgement where I could unload everything going on inside of me...resentment, loneliness, anger, frustration...etc
Don't ask me why (I can't even explain it) but I walked up to a gym and signed up for a year...my new home.

For the first time in a long time I started to feel good about myself and it wasn't because I had goals or expectations of what the gym could do for me (seriously, at that time I had no idea what I was doing...I was just doing something and discovered it was changing me in a good way.)  For an entire year all I did was wake up, go to work, gym, home, and eat.  After a few months into this regime I noticed changes in my appearance, appetite, mood, tolerance, and overall self.  I actually woke up one morning, stood in front of a mirror and said, "Damn, you look good!"...who are you?
I found myself searching my reflection looking for pieces of the wimpy weakling I once thought myself to be...nope, no sign of him and I loved it.

From that moment on I never turned back.  Somewhere along the path to looking and feeling good (ha,ha) I developed a passion, better understanding and appreciation for fitness and the elements of physics behind going from Bones To Beast.  A love for the business that is still indescribable to me to this day.

Rob

NEW BEGINNINGS

Happy 2011...
Cheers to new beginnings, and another chance to get it right!

Perhaps like me, 2010 brought trials and tribulations. Perhaps you had more than your share of set backs and heartaches. But today is a brand new day; a new beginning!

For me...
Last year was about learning...crawling before walking, walking before running.  It was tough...I started a new business with a partner (www.kranksystems.com - yeah, yeah); sorted out a work - life balance;  kept on top of my clients (they too are an extension to my family) and some how remembered myself (it was important to remember the foundation so that all the other pillars in my life didn't come crashing down on me.)  These were things that I didn't have to worry about in 2009 but became the central arteries to my heart that kept me alive 2010.....NO HEART ATTACKS HERE...Whew!

In 2011,  I will stride with leaps and bounds.  Carrying myself across barriers and walls that in 2010 seemed impossible to scale.  For starters, opening another branch of Krank Systems (Jersey City here I come!) 


I have so much I want to do, so much I will accomplish, a lot I want to give back...I hope you follow me on this journey so that together we can learn and have another chance to make things right!  

Can you see?
I'm starting new...setting my goals, paving my path...

What are your goals? How will you make it right for 2011?  Hit me up....we can walk this walk together.

Rob