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