My Journey

My Journey:

So… here we go.. Many of you may be surprised to know that this post was extremely hard for me to put up. I am passionately committed to each and everyone of you, but to make myself as vulnerable as I require from my athletes, that is very hard for me. Also I can’t take a good “selfie” for my life!!

To look at my self in the mirror, in silence and just stare. That is a very scary place. To really look at yourself naked in silence plays with your mind. That vulnerability is uncomfortable. Our thoughts automatically turn directly to criticism. Our minds start to listen to that evil spirit in our souls that just wants to lie to you and tear you apart one negative thought at a time.

As a coach and owner I battle with the guilt and the worst word in the English language,  “should”.. As an owner and a coach “I SHOULD have abs”, “I should be fit as f#ck”, “I should not struggle with my weight” “I should not have bad self control”, “I should not have a negative self image”, “I should want to work out every day twice a day” and the reality is I am opposite of all of those statements.. I struggle daily with self control, I am hyper critical of my body and have a negative self image. I barely have an Ab. There are days, even weeks I don’t even want to look at a barbell. I go to CrossFit functions and want pizza instead of whatever bullshit they are all pretending to love to eat, and I am by far not even near the top tier of performers in our gym. I am none of what I am telling my self “I should be”. Looking into the mirror that little fucker inside me starts creeping in and saying, you failed everyone. You aren’t good enough stand in front of that class. Look at you!. That is a scary place that I am sure we can all relate to.

What I am getting at is this. We are all the same. No one has it all together, NONE OF US!. We are all broken, we are all damaged, we are all selfish, we all want to blame everyone else. You need to stop listening to that voice and start looking at yourself for who you really are. You are a good person, a person who makes an effort every day to be the best version of themselves. It does not matter how fit you are, how cut you are, how well you perform on that gym floor. If you are not in love with your self in the truest meaning of the word, all the abs and muscles in the world wont make you happy. It needs to start on the inside of you. When you can truly learn to love yourself for who YOU are not who you think you should be or who society wants you to be, THAT is when changes come about. That is when truth starts taking over the lies. When you give your self that tough love talk and realize that the actions for change start with you and only you. That day, THAT FUCKING DAY! is when you start to truly live.

My change started last January. I am the type that needs to hit rock bottom to realize its time to climb out. I mean I do crossfit, I love a challenge !. In January I realized I let my self go so far off my path. My body-fat level was higher than ever. My muscle mass % was even worse. I had no energy, no motivation and just wanted to blame everyone and everything around me. I would yell at Tina to stop buying chips and crackers, I wouldn’t want to go out because going out makes me eat and drink.. I had no accountability to myself.

One day I woke up and just had enough. I looked at my self in the mirror and actually started to tear up. My confidence as a man was lost. My soul and heart were cold. My body was weak, and it was MY FAULT!. That day I realized as much as I need everyone’s help, I can not rely on anyone to make the decisions for me. I started forcing myself out of bed. I started to drive 35 min up to the gym to work out then back home, then back up for work. I made my self uncomfortable because that was the only way to take ownership of my situation and find change. I started really diving into how to change my diet. I worked with Nanette on my macro’s. I spoke with Sandra and KFJ and Tina and whoever else I could about how they do what they do. I found my path. Every day I just made small decisions, nothing I did was drastic and profound. I just took one step at a time. Each workout slowly got easier. The eating started to fulfill my hunger. Slowly I found my self again.

Fast forward to today. I feel amazing, I am 196 lbs, down from 226 in January. My body is in less pain, I feel strong again. I don’t close my eyes when I walk past a mirror any longer. Workouts are fun again, and I am able to perform better than ever have!. The best part of this journey was how I found my smile again. I found my heart, I have my confidence back, I am happy.  I get butterflies when I wake up because I cant wait to go coach and help people. I passionately love each and everyone of you, and LOVE watching you all grow as people in front of me. I love how we have created a culture where people are not afraid to be their true selves. I would not be able to feel any of this if I did not start with my self. None of my changes would have happened, if I did not start with me.

If you are not your best self daily, you are doing yourself a dis-service. You are on this earth for a short time. Do not settle for status quo ever! Your situation in life is your own, and if you want change you and only you can take action. You have to make those changes to be your true happy.

I love each and everyone one of you dearly. I appreciate you taking time to read my story, and if you need anything, I mean anything. You know where to turn.. Go HERE if you are interested in doing some GOAL SETTING sessions with me.

Have a great day””


6605902-blauwe-water-drops-achtergrondIt’s the middle of summer – it’s hot and you are sweating more than usual. Surely you are drinking at least the recommended eight glasses of water per day – but is that enough to make up for the extra fluid loss this time of year?

Under normal circumstances, eight ounces should be enough water to meet your needs as far as bodily functions go.  But there are also a few external factors that need to be taken into consideration in regards to your fluid replacement – hot weather, humidity, your training length and intensity, and if you are training outdoors or indoors (especially if you are competing in different conditions than what you are used to). If you train regularly in such conditions, you have to change your hydration strategy to accommodate those circumstances.

A good measure of hydration is the color of your urine. If you are drinking enough water during the day, your urine should be a pale-yellow to clear color. If it’s darker than pale yellow, than that is usually a sign that you are dehydrated.

Looking for a more scientific way to figure out if you need to be drinking more water? Here’s a simple way to calculate your sweat rate. When exercising in the heat or following an intense or multi-session training program, one of the first things we recommend you doing is a sweat rate test so that you can figure out a precise calculation for your fluid replacement. Here’s how:

  1. Weigh yourself before a workout.
  2. Weigh yourself after the workout.
  3. Calculate the weight change – that is how much water you lost.
  4. Drink 16oz. water for every pound lost.


Sometimes water isn’t enough – or it might be too much. If you start to feel bloated, then it may be a sign that you are drinking too much and you may need to supplement it with some electrolytes (sodium and potassium) so that it helps your muscles retain and use energy when you need it. If it’s hot and/or you sweat a lot, chances are you need to incorporate these anyway. If you are low on electrolytes, you might feel sluggish, nauseated or have a headache, or you might not have any symptoms – it’s best to stay on top of it when you know the external risk factors are high. Here are some options: You can add a pinch of colored salt to your water or add electrolytes using a product like Advocare Rehydrate. If your goal is focused around fat loss, we recommend avoiding any “sports drinks” such as Gatorade or Powerade due to their high sugar content.

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