The Fitness Hype Train

The Fitness Hype Train

There is so much bullshit out there about fitness, and it’s all a massive endeavor in attempting to separate fly shit from pepper.This bullshit permeates the internet. People with way too much time on their hands endlessly debate the minutiae of fat loss and muscle gain on message boards o’er the land.The truth is, only 20% of Americans get a decent amount of exercise (1) and about 32.5% eat the recommended servings of fruits and vegetables each day.(2)That focuses on about 10% of what is important about getting in shape, being strong, living healthy, losing fat, building muscle, getting faster, etc.Is there any worthwhile information in the bullshit, or even the legitimate scientific research that examines the micro-issues surrounding fat loss, muscle gain and physical performance? Sure, but is any of it actually relevant to you? Maybe not.


Do you get all waxed, tanned, oiled, and Speedo-ed to pose on a stage? Do you have a rippling six-pack? Are you questing for the shredded eight-pack? Do you have the job of protecting your quarterback’s spleen from being ripped out by some behemoth defensive lineman? Do you regularly step into a ring and need to hit people so hard their grandchildren are born dizzy?

If you do — if you’ve got the other 90% down and want to achieve ultimate excellence — then go ahead and work on separating that fly shit and pepper. But if you’re like the vast majority of the population, then you should instead be focusing on what’s really important. You need to focus on the 90%.

I don’t do MMA, pose on stage, race competitively, or try to hit opposing football players so hard they fudge their jockstraps. I have four-pack abs, not a six-pack. I drink six-packs. I run for fun and lift because I love it. I cycle far and fast, and get lost on purpose. I get email alerts about powder days at the ski hill. My ideal vacation involves lots of time in a sea kayak.


The fitness & nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many things people worry about simply have no impact on results either way, and therefore aren’t worth an ounce of concern.



Did I kick ass today?
Did I eat healthy today?


Did I restrict calories today?

These are big questions that require big effort. They make up 90% of what you need to do to build muscle, lose fat, be strong, healthy, fast, flexible, agile, determined, mentally sharp, and generally kick ass at life.

Sure, you could waste hours debating techniques and nutritional tips with some genetically gifted and juiced-to-the-gills freakazoid on the message board of some website. Or you could, I don’t know, spend that time exercising instead.


I’ll tell you what I don’t do. I don’t worry about maximizing my post-workout recovery food. I don’t worry too much about balancing carb and protein ratios. I don’t worry if my aerobic training interferes with my weightlifting. I don’t care if the number of sets I did was perfectly optimal; I pay attention to the essentials.

I care if I work hard. I care if I work out frequently and for long periods of time. I care about how many miles I bike and how fast. I care about my fruit and vegetable intake and number of calories. I don’t look for “secrets,” and I give precisely zero shits about taking alleged muscle-building or fat-burning supplements.




Quit worrying about the minutiae and focus instead on the big picture of a fit lifestyle.

If fat loss is your goal, consuming fewer calories than you burn is all that matters. Find a healthy way to do this that doesn’t leave you starving or decreases physical performance.

Lift heavy. Lift hard. Lift often. Not too often.

Focus on multi-joint weightlifting moves.

Do your aerobic training at a high intensity that you can sustain for a significant period of time. Ever hear of the sing-talk test? My advice is to go hard enough that you can talk but really don’t want to.





(1)  Centers for Disease Control and Prevention (CDC).

(2) Centers for Disease Control and Prevention (CDC)



Hardcore Thought Of The Day

Get yourself into a routine. Not just a workout routine but a life routine.


Low Carb Almond Flour Pancakes

Low Carb Almond Flour Pancakes

The theory behind eating low carb is that when eating carbs a persons insulin level spikes. Insulin prevents your body from burning fat as energy and instead uses sugar for energy. By avoiding carbs the bodies insulin levels are low and the body uses fat for energy instead.

Some people respond well to this type of dieting, others can do just as well by just restricting their caloric intake. As I always say on this blog, you have to try things out and see what works better for you.

Other than that this is a great way to make pancakes but remember if you wanna avoid carbs then no syrup!

Ingredients (4 pancakes):

2 tbsp coconut oil
2 eggs
1/4 cup water (sparkling water is ideal)
1/4 tsp salt
1 cup almond flour
Sweetener to taste – optional
Vanilla Extract – optional

Toppings – optional:
Sugar-free syrup
Almond butter

Tools needed:

Non-stick pan or skillet
Mixing bowl
Measuring cup
Measuring spoon
Fork or whisk
Serving plate


ULC Almond Flour Pancakes Recipe Step 1: Preheat panStep 1: Preheat pan.

Heat a medium sized pan or skillet over low-med heat. If you’re not using a non-stick pan, you’ll want to spray the pan with a non-stick spray.

ULC Almond Flour Pancakes Recipe Step 2: Melt oilStep 2: Melt oil.

Place the coconut oil in the mixing bowl and heat it in the microwave for about 15-20 seconds, or until liquid in form. If it’s not completely liquid in form, it won’t mix thoroughly into the batter.

ULC Almond Flour Pancakes Recipe Step 3: Add eggs and whiskStep 3: Add eggs and whisk.

Crack the eggs into the bowl with the oil and whisk together with a fork.

ULC Breakfast Sandwiches Step 4: Add water and saltStep 4: Add water and salt.

Pour the sparkling water and salt into the bowl and whisk together.

*If you want to add sweetener and/or vanilla extract, do so now.

ULC Almond Flour Pancakes Recipe Step 5: Add flourStep 5: Add flour.

Add the almond flour to the wet ingredients and mix well with a fork. Make sure there are no lumps in the batter. If the batter is very thick, you can add a little more sparkling water. I suggest starting with a tablespoon, and then adding from there. I’ve never needed to add more water, though.

ULC Almond Flour Pancakes Recipe Step 6: Pour batterStep 6: Pour batter.

Once your skillet is warm, but not hot, pour 1/4 of the batter into the pan. Pancakes should be about 4-5 inches in diameter. Keep an eye on the cakes so you don’t overcook them.

ULC Almond Flour Pancakes Recipe Step 7: Flip - CAREFULLY!Step 7: Flip – CAREFULLY!

Once the edges have set and begin to turn a slight golden brown, carefully flip the cake over using a large spatula. Allow the other side to cook for 1-2 more minutes. Remove from heat and repeat steps 6 and 7 for remaining batter.

ULC Almond Flour Pancakes Recipe Step 8: Toppings - OptionalStep 8: Toppings – Optional.

These cakes are great on their own, but if you’re in the mood for something a little more traditional, try adding 1 teaspoon of butter and 1 tablespoon of sugar-free syrup. I’ve also tried topping the cakes with a little almond butter, which was also a tasty choice. Whatever toppings you choose should be added into the nutritional info below.

Nutritional info:

Serving size: 2 pancakes

Calories: 525
Fat: 45.2g
Usable Carbs: 6.4g
Protein: 18.3g

4 Mistakes you don’t know your making.. By Mike Corona from Activate Fitness

4 Mistakes you don’t know your making..

Nobody is perfect in their training.  We all make mistakes. Even with Coaches, Critics, and with a mirror in front of us.  It’s hard sometimes to know what one part of your body is doing when your mind is focusing on another part. Below is a brief description of 4 things you’re doing, or could be doing without knowing, wrong.

1. You’re not focusing on the movement enough. Your mind is elsewhere.

Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?

This happens a lot.  We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second.  You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible.  When training, nothing else matters.  Everything else can wait.

2. You’re NOT tucking your elbows while doing Push Ups.

I’ve only had a few people come into the gym and do proper push-ups.  Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors.  This is because we are not taught properly when we learn the push up.  Most likely in gym class during our school years.

Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.

3. Your heels are coming off the ground during a Squat, you don’t push your knees out, and your chest is falling to the ground.

The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground.  Feet flat during the squat, push your knees out, and keep your chest up.

4. You bounce while stretching.

Some people get into the stretch and bounce up and down, back and forth and think they’re stretching the muscles better.  NO. Don’t. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don’t bounce your stretches.

If you’re making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury.  Form is crucial.  Exercise is always quality over quantity.  We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you’re doing an exercise wrong, stop and ask someone.  People won’t get pissed and bite your face off.  They’ll gladly help if they the answer!

Hardcore Thought Of The Day

We need to get tough inside before we can be seen as tough on the outside.

Mike Corona, Activate Fitness

Quotes From Bodybuilding Legends




“One set at extreme intensity does the muscle-building job. It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set. It’s not pretty, but it works.”


Dorian Yates, Mr. Olympia, 1993-97




I always go heavy and I always go to failure. Even when I tell myself I’m gonna go easy, once I get to the gym and start working, I never end up going easy. I hate leaving the floor feeling like I could have done more weight or more reps. I just love working out and going further than I ever did before.”


Branch Warren, Arnold Classic Winner, 2011









“Bodybuilding has been the tool that single-handedly taught a little black boy from the projects to use his mind to achieve success. it taught me to see things for what they can be. I had 17-inch arms; I imagined them to be 24 inches. The power of my mind allowed me to achieve what I imagined.”


Kai Greene, Arnold Classic Winner, 2009-10















“Experiencing pain in your muscles and aching, that’s what makes the muscle grow. and that divides one from [being] a champion and one from not being a champion. If you can go through this pain barrier, you may get to be a champion. If You can’t go through it, forget it.”


Arnold Shwarzenegger, Mr. Olympia, 1970-75, 1980










“Motivation was never a problem for me. In the beginning, i went to the gym because i wanted to work out and build my body. The difference now is that I’m a professional, and this is how I make my living. But that love for training is still there, and I don’t think that will ever go away.”

Dexter Jackson, Mr. Olympia, 2008













“You get as big as possible from becoming as strong as possible. When I started lifting I went into the gym with that ‘how much can I bench, curl, squat , and deadlift?’ attitude. That’s when I discovered how fast my strength could increase, and it made me crazy intense to get even stronger.”

Kevin Levrone, Arnold Classic Winner, 1994-95





















“Now there’s a lot more thought process when I train. Sometimes I have to close my eyes and think and bury myself in each repetition. It’s important to do that to focus the reps the way I want. It’s never been about moving the weight from point a to point B. It’s about making the correct muscles do the work that counts.”

-Jay Cutler, Mr. Olympia, 1006-07, 2009-10





“I’m always trying for personal records. The more intensity you can generate, the faster your muscles will grow, and nothing feeds intensity more than a life-or-death attempt to set a personal record. And I’m old-school, dawg; heavy weights give the muscles that dense look, and bodybuilders should be as strong as they look.”

-Chris Cormier, Ironman Pro Invitational Winner, 1999-2002
















 “Going to the gym was never about ‘working out’ like it is for most people. To me, It was a matter of life or death. It was either me or the weights–and I was going to win. I’ve always had that competitive streak, whether it was in the gym, on the stage, or In anything else I did.”

Rich Gaspari, Arnold Classic Winner, 1989



















“When I played basketball, I spent hours On the court practicing. When i became a body-builder, I was in the gym all the time. Like most beginners, I didn’t really know what I was doing, but the more I did it, the more I loved it. I guess you could say I was a gym rat. Seeing my body change made me come back for more.”

Phil Heath, Mr. Olympia 2011





Is what you’re eating really food?

And any vitamins or nutrients that are added to these products are minimal and cheap. The idea is to sell you a product that is produced as cheap as possible for the most money they can get out of you. Don’t expect a food processor to go above and beyond to make the product higher quality if they have no need to.
Fred (LHXC)



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Hardcore Thought Of The Day

You tell yourself if I train as hard as I can today, the easier it will get later. I used to do body weight dips then they got easy. Now I hang a plate from my waist. When you weight train it should never get easier. Its always hard. After 20 yrs of working out it still feels like day one always.