Friday, November 30, 2012

Colony Square HEALTHY MEAL PLAN

BREAKFAST

Chik-Fil-A
Breakfast burrito (grilled chicken/no cheese) - SPECIAL ORDER (takes 5 min longer)

Goldberg's
Egg Whites / Spinach / Oatmeal



Highland Bakery
Egg White Omelete / red peppers / onions
Potatoes

Rocko's
Egg Whites / Spinach/Oatmeal


LUNCH
Shout
All you can eat sushi Shout $10 - 11:30 -2:30
(Salmon/Avocado, California, Spicy Tuna)

European Kitchen
Grilled Chicken Salad (Spinach,Chicken,Boiled Egg, Veg)

Chik-Fil-A 
Grilled Chicken Sandwich
Chargrilled Wrap
Grilled Chicken Salad
Grilled Chicken nuggets

Tin Drum
Special Order - Steamed chicken/broccoli/rice


Mandarin Chicken - no sauce
grilled chicken/brown rice/broccoli/peas/carrots




Healthy Menu for area - Article 14 / TAP / Holmstead / Highland Bakery
DINNER




Tuesday, November 20, 2012

STIMRX.com PHOTO SHOOT

Nov. 18th......Man that was a long time waiting!

I finally had my photo shoot this past Sunday at Colony Square Athletic Club.


I have been prepping for this for way too long. The last photographer I had booked had his camera knocked off of the bench during the shoot prior to mine. He was very professional and apologetic about  having to cancel and offered to do a free 2 hour shoot for me when he comes back into Atlanta in Feb.

THANK YOU! 
I will gladly take that offer and look forward to it!

However, I have been dieting and doing 2 a days for longer than expected and I'm ready to EAT! (more on that later hahahaha)

We scrambled for a new photographer at last minute since I was already cut down and didn't want to waste the opportunity. I honestly don't like being this light in weight. Yeah the abs look good but with that you must sacrifice some size. My next go around I'm going to tweak things to try to minimize this....
I am still learning a lot about this business and how to manipulate my body for different looks...

Anyway, we were able to get a hold of Damian Aching to shoot in a week and come in on Sunday.
I checked out his website and was impressed by his work so I was very happy to get him...


Once Damian and Amanda arrived and began setting up for the first shot, I knew I was in good hands! AWESOME PHOTOGRAPHERS!!!

The shoot was split half and half for my personal shots and shots for Stimrx.com and their products.
We finished the stimrx shots first. Man, I hope my smile wasn't too cheesy in these pictures! After awhile, your lips begin to twitch from holding it! lol
I couldn't help but see my girl... ahem ... FRIEND laughing in the background! (Long story :)
You might have seen me in previous Stimrx ads. Here is an ad they are about to run in Muscle & Fitness. LOL...Yeah I know... laugh all you want!


Here is a picture of Chris and Tara Garvey, the owners of Stimrx.com and Colony Square Athletic Club. (The coolest bosses you could EVER want!!! I feel blessed to have the job I have!) 





As the shoot progressed I was really impressed with their work! These 2 knew how to get some amazing shots and had some really awesome ideas for angles and lighting! I got to see some previews on their camera and I could already tell I was going to be very happy with the end results. These pictures here do no justice at all, I promise! I felt a little weird doing the chain shots since I'm not a big guy right now but I think I can use a few. Mostly this shoot was to capture my conditioning, which should show really well in the boxing and tug a war pics we got.









Should be 4-6 weeks before I get the final pics....Stay Tuned!

NEXT UP....GET SOME WORK AS A FITNESS MODEL!!!!!


LMAO!!! Here is an ooolllllldddd clip of one of the units in action!



Saturday, November 17, 2012

Top 10 GYM PET PEEVES

WOULD LOVE TO HEAR FROM EVERYONE ELSE IN THE COMMENTS!


1 - People who turn my keys into the front desk after I leave them next to a a machine I'm getting back to! Then I run all around the gym trying to find them....I know you think you are being helpful, but you're not.

2 - People who wear the exact same outfit every single fricken day they workout!
Talk about OCD...and usually they don't smell so these people are actually doing laundry every night as well!
Lucky shirt ?!?LOL

3 - People who DO NOT wash their gym clothes and smell RANCID!!!

4 - People who hold traffic in the parking lot because they want to get a spot right next to the door.
You laZy bastard! WALK!!!

5 -
Blatantly Using Equipment Incorrectly

6 - Warming up with windmill arm circles in everybody's way...If you hit me I'm going to lay you out buddy!

7 - People at the water fountain who make you wait while they fill their entire Nalgene bottle up.


8 - Unnecessary nakedness....while engaging in lengthy conversations....while blow drying body parts....LOL

9 - People reading on cardio equipment. Your not doing anything !

10 - Groups of people who setup Crossfit routines right in the middle of the gym, hogging equipment while sometimes even having a laptop to watch..REALLY?

Friday, November 9, 2012

So you want to be a TRAINER, huh?! 5 TIPS TO KNOW

Everybody wants to be a trainer! I've been interviewing countless candidates and it blows me away how unqualified the majority of these people are!


It seems like being a trainer is the "cool" job to have these days and I feel I have to stand up for us who dedicate so much more to our trade. I never sought out to be a trainer. I was working my ass off training hard and one of the sales managers convinced me that I should go ahead and get certified and work for him since I was always up there anyway.
That was some of the best advice I've ever taken in my life because I love my job and there is none like it. I get paid to tell people what to do! Lol!
Thank You Marcel!

That brings me to another point. LA Fitness is known as having crappy trainers but it is a great business to get started in and get your feet wet. Marcel did things right and had me shadow the best trainer there, Marwane, and I learned how to do 30 min sessions right!
In order for that client to get any results in that short amount of time, you need to move quick and bust their ass...(safely)
30 sec rest and keep it moving with multi-joint exercises mixed in with cardio.
For example - Squat/Shoulder presses x 20 right into Jacknives x 20...right into lunge/curls x 20.....then you let them rest for 30 seconds and then keep it moving...


1 - First of all, if you are not certified in SOMETHING, then bounce! You insult me!

2 - If I ask you to show me proper form on a Deadlift and you do a lunge.....What makes you think I'm going to trust you with my clients who I've worked hard to earn the trust of? So read your books and know what you are talking about. There is so much misinformation out there that the last thing I need is another "trainer" giving bad advice. Knowledge is Power.

3 - Look the part! Practice what you preach! Part of your job is to be a motivator and lead by example. Sure some people hire trainers just to have a friend but most genuinely want your help and end up being your friend in the process. It is hard for them to dump you at that point but they suffer in the end because they aren't getting the results they hoped for because they are out partying and eating bad.


4 - Hold your clients accountable!
Their progress reflects on you! I have fired clients because I could tell they just didn't take it serious enough to get anywhere.
It makes me look bad if you have been with me for 6 months with no change.
It's not all about the money for me and I will drop your ass or put you with another trainer who would be happy to just talk with you. Don't be that trainer! Keep the intensity up and make sure they are sweating and giving their all.
There must be a certain degree of insensitivity in this business. You have to laugh at pain and learn to love getting cursed at...Told you there was no job like this! Hahaha.

5 - Don't touch your clients so much Jeez! Some of you are just pervs trying to get a date. I know who you are by the constant hamstring stretching..
I have dated a total of 2 of my thousands of clients. It's not what I'm in this business to do. I know stretching at the end of a session is beneficial but come on people....me, if I have 30 min with a client, it is time to WORK! I'll tell them to do their warmup and stretching on their own.

Well I hope this gives you some things to work on.....





Tuesday, November 6, 2012

iPhone Screen Repair Attempt


You might have seen my Facebook post where I proclaimed that I was about to see how hard it could be to repair my own cracked iPhone 4S screen.

Hahahhahahahaha

Long story short, I now have an iPhone 5!!!! LOL!!!!


Instead of shelling out $100 to one of the authorized service places, I decided to order the kit from eBay for $30 and do it myself.

It came in the mail in about 3 days and I immediately ripped it open and got to work!

As soon as I got the 2 bottom screws out, I realized I was going to need some instructions.

Good ol YouTube to the rescue....

I followed along just enough to get to where I got the back plate off and then continued my dissection!
Fun! Fun! Fun!
Everything was going fine until it was time to remove the battery
They glue the battery down so you have to pry it off. Good thing I have muscles right? lol

*WARNING - This is where I screwed up! I wasn't careful enough with the delicate connection to the motherboard and broke the soldering off completely!

video


If it wasn't for this right here, I would have successfully fixed the screen and saved myself ~$70.....

OUCH!

So I finished replacing the screen anyway and despite losing a few screws, (who needs all of them ?? :) ) I put it back together.

First stop was a nearby store called LifeLine to see if they could fix it:



They told me I was out of luck and I basically destroyed my phone and nobody could fix that because it required micro soldering. He told me I could probably pay apple $200 for an out of warranty repair. Okay! that sucks....next stop Apple Store!

I got there and there was a huge line going outside for people waiting to buy the iPhone 5. 
Crazy People!!! :)
I walked in and asked one of the "genius'" what my options were. I was totally honest with him and told him a opened it up and tried to fix it myself. He told me I basically created a $600 paperweight.

I did some google searches on repairing the broken part myself. I have a recording engineering background where we took some soldering classes so this doesn't scare me....One of the forums pointed to this place....

So the moral the story is 

DO NOT REPAIR A BROKEN SCREEN YOURSELF!

and BE WARY OF CRAIGSLIST FIXERS!

I came across several stories of people taking their screens in to unauthorized service centers and having them doing the exact same thing I did during the repair and then telling them sorry, we don't cover this!
I would flip out!

Do yourself a favor and pay the $100 to a place like the LifeLine Store I went to afterwards or just bring it to Apple.

Options:

  • Sell to a store that buys broken iPhones (iPhone antidote was the highest paying I could find)
  • Sell on Ebay AS IS and hope I can get more than $125
  • Pay $60 + $20 replacement battery cost to get it functioning again and then sell for ~$300-$400.
  • Learn to micro solder, order the parts and fix it myself and then sell.

I'm leaning toward option 3. 
What do you think???



UPDATE-Nov 21st:
shipped out yesterday to iBroke......Realized I was going to have to pay for a battery replacement as well since I tore the cord as well...