Body Transformation: Day 1 of 84

The Catch Up It's been about a year and a half since I've written anything. 2014 was a busy year. I changed jobs twice, I started coaching at a different school, and living situations changed for the family. Those are just a few of the major highlights, but they are the moves/decisions that will affect my 2015 experience. Something I am semi proud of: I made a decision to make a major body change in 6 weeks and accomplished it. I lost 40 pounds and 4 percent body fat. I wish I had kept going, but that is life. Today I realized from last year's experience, I can do better. Two 12 week Body Transformation contest ate going on now! Bodybuilding.com and Labrador Nutrition are, each, holding contest. I intend to make noise in each one. My plan: strict nutrition monitored through spreadsheet (this worked well for me last year and was easy to carry around electronically), 2 to 3 workouts everyday except Sunday (again, this worked well for me last year. I was able to carry and track workouts electronically), and keep it fresh. Each part is important. I like to stress the last part of the plan because 12 weeks can seem like a long time. I have to treat it like a football season and allow my small victories amount to the larger victory: accomplishing my goals. My goals: plain and simple, I want a physique change (255 and <10% body fat); I need a physique change. My Programs: I am following two 12 Week programs and a 6 week program that will be repeated for the second half of the contest. Jim Stoppani's Shortcut to Shred Duration: 6 Weeks This is a high intensity grind that I was introduced to last year. Every workout will involve the whole body, concentrate on 2 to 3 body parts. I like this program because of the exercise combinations and the progression. This will be my pm workout. Labrada Lean Body Duration: 12 Weeks I love this workout because it allows for a quick, effective morning workout before going to work. It is also broken down in phases. This will be my main am workout. 12 HMB-FA Experiment Duration: 12 Weeks I added this out of pure curiosity. It is broken down in three phases: 3 days a week for 8 weeks, then 5 days a week for 2 weeks of increased intensity, and, lastly, 5 days a week 2 weeks of decreased intensity. I sought to shock my system today: I did more than 30 minutes of cardio through various activities, I did three resistance exercises, and killed it with nutrition. I'm definitely feeling it right now, but it's worth it and I'm optimistic about what my results will be. You can follow my workout progress on bodybuilding.com through their social tool: Bodyspace. It's like Facebook for like-minded individuals and pets many support tools, workouts, tips, etc. They also have an app that is quite useful. That's all for now, I'll check y'all later.

The Hiatus is Over

Hello everyone! It has been a while and a few things have happened that have kept me off the blog. No more. I am attempting to make this a weekly thing now. Since the last time I wrote, I have been signed/offered by a few teams (5 contracts to be exact), two went on to their league championship and have played 0 downs of football with the exception of the 4 games I played for an outdoor team this summer. I'm coaching at a high school outside of Philly and enjoy the challenge of passing on the passion (we won one game last season). I was interviewed by Jason Bristol during camp with one of the championship teams: Here's a shot of me doing Oline drills and one of me trying to make a tackle:

The most productive thing I have done lately is start a t-shirt shop . It's been 3 years overdue, but is up. Right now, we are doing a back to school drive to help at least 100 kids get school supplies. It's going slow, but we are making progress. Log on and support. We have discount codes so hesitate to hit me up. That's all for now, I'll check y'all later.

2012 Camp Life - Day 2

Today was the last day of my 2 day waiver. I would either get signed or "released". I had to go out and get rid of all previous mistakes. Well, I was released. It's no the end, but it is definitely disappointing given the circumstances. It is what it is and I have to just get better.



That's all for now. I'll check y'all later.

2012 Camp Life: Day 1

Today was my first day in Arena Football. It was quite an experience. Once again, I have to say I have the best agent around. I got to the facility this morning and was nervous. I had no clue what to expect. Other teams have put guys on a two day waiver and have had the guys sit and watch (something I'm not a fan of). Would I just be run through drills, a fly on the wall, an actual part of practice, or what? I just knew I had to be prepared or anything. I walked in and did paper work, got gear, and it was time to get focused.

The facilities are impressive. Any notion that Arena Football is not professional is flawed. This place reminded me of the facilities we had in college, but better. I just sat and tried to get a vibe from the other players until we had the morning meeting/film session. This organization definitely takes care of the athletes mentally and physically. I was still nervous, but at least I knew a little of what I would be doing. I was going to at least get to hit. After the meeting/film session, we got in a van and headed to a complex that is shared with some of the biggest names in sports over the last 5 to 10 years. I was a little shaken. I told myself, "use this as motivation and have a great practice."



That's all for now. I'll check y'all later.

Unnecessary Attention

It's funny how many times I have I walked into a place and gotten stares. I know it's not because I'm gorgeous or anything like that. It always makes me wonder what's going through their collective minds. My wife and friends say it's becaus I am a big person, but I don't believe I'm an overwhelmingly big person. At least, not enough to get the looks I get. It's usually one of those "Where do I know this guy from?" looks. Of course there are those times that people saying I look like some celebrity.

The most common one I get is Donovan McNabb. In one trip alone, I was called Donovan three times; once in Houston and twice in Philadelphia. Now, I wonder if the looks are telling me I should be somebody. Like, what am I waiting on or what's taking so long? I even get weird attention when there are celebrities in the area. Like the various times I did security at concerts and pro sporting events. Pink decided to make a spectacle of me during one of her shows in Houston and I couldn't even budge or laugh or shrug it off. We were to be statues, but why was I the statue she chose? Anyway, it was funny. I don't take it as a negative thing, just curious or maybe being an egomaniac.

Well, if that is indeed what you are waiting, I am working on it. I have championship to win first though and a few other things, but stay tuned. You never know until you know...


That's all for now. I'll check y'all later.

Smells

Many of us have certain smells that linger with us for the rest of our lives. The sense of smell is one of the most powerful because it can indicate an array of things from danger to meal time. I'm sure that as you read that first sentence you thought of a smell. It was probably linked to a memory. One of my significant smells is tied to the first time I stepped on a freshly cut football field and how I felt from head to toe .

I felt good, anxious, and ready. I don't know what it was about those smells. That fruity smell that wafts up as your cleats crunch and crunch that grass. Along with the sound and feel. It makes me feel bouncy when I think about it. Anytime I get a hint of that smell these days, I think back and I get amped. I love playing on turf fields, but nothing beats driving your opponent to the grass and getting a big whiff of that fresh;y cut grass. It also gives a shot at getting dirty...that's another story.

Happy New Year to everyone. Look out for the 2012 Philadelphia Soul of the Arena Football League. WE GOT THIS!


That's all for now. I'll check y'all later.

I found a stain on my Geoffrey Beene Shirt

Today, I found a stain on my Geoffrey Beene shirt, my only one. I am not a wealthy man by many standards, but I enjoy my life. And this is one of those things I am proud to own. Geoffrey Beene isn't a cheap label. I can't believe there is a stain on it! As I sat there staring at the stain, a very small one mind you, I asked myself many questions. "What is this?" "How did it get there?" "Why on this shirt of all shirts?" I had brief moment of panic. Of, I guess I could call it despair, but it wasn't that dramatic. I wasn't pleased.

Then, I notice it isn't too big. "Oh OK...it's on the back." I can still wear it with a jacket or something. For some reason, I became upset with myself. I was conceding. It made me wonder how many little moments like this come along in my life and I concede. I wonder if that is why I'm not playing in the NFL right now.

The funny thing is that people do things like this all the time and we don't realize that it could be a deterrent to our goals. "I'll just go through the motions on the set..." or "It's raining, I'll just take today off." It could be something out of our control (like my shirt) or something we could grab the reins of and ride all the way to our destination.

We have to be careful when conceding in situations because it could lead to settling. We know how dangerous that can be...



That's all for now. I'll check y'all later.

1 and 2...

Well, we faced the Revolution again. One of the problems with having a bye week is having a slow start at the beginning of the next game. We ddin't have that issue this week at all. In fact, I think we were off to the best start of the season.

I don't know what happened between the second and third quarter. Maybe we relaxed because we handled the team easier than in the previous game or what. We have another bye week coming up and I can't say that I am happy about it, but I am definitely hungrier. We let our division lead slip from our grasp, we let our fans down, and we lost our home opener. I know the fans enjoyed themselves, but the icing was missing from the cake. On April Fool's Day 2011, we must begin our true path to the championship. No more meandering and sidetracking! Like Coach Britt has been preaching, FOCUS!



That's all for now. I'll check y'all later.

Powerhouse Placement

I can't seem to say enough about this agency. The man in charge has to be the hardest working agent at all levels of football. On top of that, he cares for his athletes in a personal way. He's also understanding because to be honest, we athletes have not kept up or end completely and he still goes to bat for us and hits a home run. I could keep yammering, but I think it would be best to show what he has done for a few of us:






This is just a small taste. Just imagine the exposure his hard work will get his athletes! I have already stated what he did for me in my time of need, but I was sitting back earlier today and compared my experience this year to all my previous stints with pro football. I'm already reaching heights that I have dreamt of. This game and pro sports in general need more people like him.


That's all for now. I'll check y'all later.

Steelhawks Win First Game in History...

...and I was a part of it. I have said since I have gotten here that I want to do big things with this team while establishing a winning tradition in the community. We have taken that first step. This game was full of drama and suspense until the very end. Fellow Powerhouse Placement athlete caught the game winning touchdown with 1.2 seconds to spare on the clock. I have only been in one other game with more storybook like action.

My experience in the game was amazing. I played a new position. A position I have avoided since I was a child: Center. Through all my years in football I have teeter-tottered around the position and then I realized that since it was a valuable position (only a handful of few individuals can handle the demands) it would be in my best interest to learn how to play it. That thought process 4 or 5 months back helped in a major way. It felt natural and the most frightening part of the position, the snap, I did OK on. The feedback has been positive and so far, I have been my worst critic. I'm hoping to get another shot at it so I can improve on the mistakes that I have spotted.

I also played defense which is always fun. I should have done much better here. We have a bye week this weekend and then we face Richmond again. This time, we will be in our house. A lot of my teammates will be going home to get some much needed family time. And then, Monday, we are all back in the "lab". United We Prey!



That's all for now. I'll check y'all later

Steelhawks Week One

What's up people?

The first game of the season is in the books and we have already started working towards our next opponent. Unfortunately, I saw no action last week and on top of that, the troops missed out on the "W". I'm still a little upset about it, but we have to bounce back and take care of our next opponent who also is a division member. So, my former team is now leading the division and I know it's early, but with only three of us in the division, every game counts in a big way.

I'm anxious to get to work this week so I can be activated and take on the division winners from last year. I'm hoping to make a significant impact on either side of the ball and contribute to a successful weekend heading into the bye week. It is going to a nice month because we will know early how the division will shape up. Let's get it Hawks!


That's all for now. I'll check y'all later.

Me...A Commodity? Wow

I have to give major props to my agent, Gabe, and his agency, Powerhouse Placement. A few days ago, I was feeling like a Lebron James type of player. I got released and people were anxious to see where I was going to land. I should have made some hype about my choice on all the major social networking sites. I just can't get with the little blue bird right now. Besides, I haven't done anything yet...

As soon as word got out that I was let go, I received phone calls and texts from a few teams from different leagues in a span of 36 hours. I have never had so much interest in me to play. Not even when I was playing pick up games as a kid. I guess I have worked myself into being a commodity or useful asset. Once again, I give props to Gabe and I thank GOD for putting me in position to accomplish my dreams. I would also like to thank the Lehigh Valley Steelhawks for letting me come on, and the Roughnecks, Stampede, Grizzlies, and 89ers for their consideration.

First game of the season is on the 26th. I hope I get to play and I will be on edge, working hard until I hear the word. United we Prey! Let's get it!



That's all for now. I'll check y'all later.

Reading Express Camp

For those of you who pay attention to IFL transaction reports, you may have seen that I was signed by the Reading Express in Reading, Pennslyvania last September. You may have also noticed that I was just released a few days ago. I just want to thank the organization for having me out and giving me a look. We have both since gone in better directions (right?).

Here is just a break down of my short experience with them and what has been going on since:

January 30

My first trip to the Reading area. I chilled with Ryan Archie and his girlfriend after he made the long trip to Philadelphia to pick me up. It was a cool experience. Archie showed me the area a little bit. We talked about what was in store for us. He signed with the Harrisburg Stampede and we were both excited. The morning after I arrived, he took me to get my physical where I met the very professional medical staff. I was gone later that day.

February 5

I met the Head Coach and Line Coach and some other players at a PR event with Berks Technical Institute. It was a pretty live event. There was also a 60 foot sub in attendance. Lucky for it, I was not in lineman mode that day. It was a cool experience. All the players there got to tspeak to the crowd a little bit. Y102 kept the music running...

February 10

I came back to Reading with my family. We made several local trips before I had to be back to the meeting. I saw my uncle and cousin for the first time since high school. We watched the Steelers lose the Super Bowl and ate good food.

The meeting was cool. I saw some of the guys that I would be competing with which included an Express vet, a former Harrisburg player, and a guy fresh from college. I met the Head Coach and Line Coach for the second time. The quarterbacks and running backs were all in attendance except for one guy. Chris Malleo (met in Mexico with Team USA), Andrew Carcich (fellow Powerhouse Placement client), Billy Winters, and Shane Martin were the QBs. Domanick West (came to camp 24 hours within signing) and Rod Gray. Pretty good group of guys.

February 11

My family left and it was pretty sad. It hit me that I was going back into camp solo. I had to shake it off because 24 hours later it was time for business. I moved into my room and met one of my roommates. We had meeting later that night as a whole team. We did all the administrative things and did more introductions. Some of the meeting is on youtube.

February 12

The first day of actual work. This was a two-a-day day. We went to work hard from the opening warm-up. The first practice was non padded. We did a lot of running. The O line did a lot of mechanical things and at the end we did circuit conditioning. The second practice we strapped up and banged a little bit. We did one on ones and had a little install (learning the plays). All in all it was a productive day.

February 13

This day was more or less the same as the previous day. The coaches started talking about getting some defensive reps. That's when I knew what was up. I was still eager to get some reps at defensive line. They ddin't come until the next night. The next night ended up being my last practice with the team. We watched some video of one on ones and then I got the reps at both defensive spots. A Happy Valentine's Day indeed. The HC told the players in the hotel to make sure to be in their rooms in between 9 and 11. The vets knew what that meant...

February 15

10:30 AM a knock at the door. I was the first to get the axe. The guy who came the farthest got sent home first. Crazy. Oh well, it's part of the game. I start hustling to make the next move and make calls to my agent. He works it out to where I ended up in my new home. It couldn't have worked in a better way. It's funny: I'll be playing in the same arena that I had originally planned on playing in on the 26th!

February 17

I'm a Steelhawk and loving it. I'm going to enjoy playing here. The atmosphere is great, from the top to the supposed bottom. I'm loving the city, the area, everything. Time to get to work. Early morning practice in the morning.

NFC Champonship Game

Wow! I have to admit I'm a bit surprised about a lot that happened in this game. Just about everything except the score shicks me. I thought the Bears' defense was going to show up a lot sooner. Congrats to the Packer defense, but I feel Cutler made it a little bit easier on them. Hanie did his thing out there. Overall, I enjoyed watching the game and its drama; close game like I expected. This promises to be another interesting Super Bowl year no matter who makes it.

Oh yeah, Chicago you need to keep Coach Smith!


That's all for now. I'll check y'all later.

First Press of 2011

I just wanted to talk a little bit about my experience on the Artie Clear Show on WIFI 1460 AM. First off, Artie is a cool radio personality and I want to thank them, especially Amy, for bringing me on the show. He is a very knowledgable host and seems to care about sports; all sports. I listened to the guest before me and I was impressed by how much history he knew.

About the show, I feel that I could have done better. I have to admit I was a bit nervous beforehand. Mainly, it was because I didn't know what to expect. What questions or what type of personality he had. We talked about my history in the game and where I am currently. He also asked about my predictions of this weekend's NFL games. I believe the best four teams of the playoffs are here. There wasn't too much referee error or anything like that in the previous weekend's games. The fans and players should know that the teams that wanted it more won. Of course, I wish the Ravens did their thing, but they let it slip. I'm looking forward to watch 4 great defenses and offensive lines clash this weekend and for the Superbowl.

The radio show was fun and I hope to be more entertaining next time. Look out for the 2011 Reading Express, more youtube videos with more variety ( training, camp updates, comedy, etc.), and something new from my agent's agency, Powerhouse Placement formerly Star Potential.

Once again, thank you to the crew at the Artie Clear Show and...


That's all for now and I'll check y'all later

What's New - 2nd Week of January

What's going on folks? January is about half gone and that means minor league, semi-pro, and winter ball is around the corner. Time for a lot of people to dust off their equipment and their bodies in preparation. Our preseason camp schedule has been sent out to us and I am excited to get after it. This year is going to bring some new experiences and hopefully some new opportunities for me. This will be my first time playing with a team solely based out of Texas.

I'm eager to meet the people of the city I will be representing and ready to start the hunt for another championship. I may be playing a position I have never played before and I have been getting help from a friend/teammate in preparation for that. If it happens, then I'm good. If not, then I'm still good. I'm looking to transfer some of the skills he used to the field and get a better look of being a six figure man (I won't push away 5 or 7 or even 8 haha).

When camp starts, I'm hoping to get on here and Youtube daily with some updates on my experiences. I'll just be posting how things are going from being in the city to being in camp etc. Stay tuned for that. I am still going to be doing fitness and sports related videos; maybe throw in some comedy ideas that I have been toying with. And if you want to get caught up with what I have done since the last post, head here


That's all for now. I'll check y'all later.

Haters and Downers

This post is just me taking the time out to say Happy New Year and to talk about making resolutions. Actually, the people around you who you tell your resolutions. When you attend a seminar that has anything to do with setting goals, the speaker will usually tell you to form a support group to keep you focused.

Well, today, it seems we are surrounded by more doubters, haters, nay-sayers, downers, blockers, etc than there are those truly willing to help you. I don't know what has happened to get people so jaded. Everyone is more willing to tell you the reasons to stop pursuing your dream than to say a quick prayer for you. The people who you expect to have your back can be the ones who ultimately lead you to failure. I'm not saying don't confide in people. Just keep positive about it. God put it in your heart to pursue your goal!

If you want something bad enough, approach it realistically and keep grinding. Don't let those people bring you down in a cloud of negativity. If you do, next thing you know, you will be doing the same thing to someone else. These are times that we need as much positive spirit in the world as possible. Whatever your goals, know that you have someone who is rooting for you and keep striving.


That's all for now. I'll check y'all later.

Supplements

I am often asked about which supplements I use to get to my size. People are usually shocked when I tell them I use nothing. Either that or they feel I am lying to them. The only supplements I have ever used are protein shakes. And I have stopped using them for the most part because they are not always safe. I have come across too many articles citing use of cardboard and other fillers to cut costs. Add to that the fact that the FDA seems to be reluctant to adding supplements to their governance.

I am not against supplements. I just don't want to end up being part of a class action suit wondering why I didn't follow my conscience. In fact, there are many supplements that are effective. My advice is 1) only buy from a trustworthy brand and not those that have a history of getting athletes suspended or banned. 2) seek supplements that are not only natural, but will not violate your body or obstruct natural processes of your body 3) consult a HEALTH professional. 4) read about what you're looking to use. Either personal testimonials or peer reviewed articles will give you a good starting point.

My top picks would be creatine and protein.

That's all for now. I'll check y'all later.

Wow

Earlier this month, I wrote about a coach and his bad practice. It urns out that he was not fully to blame. His former employer seemed to have dropped the ball from the get go. I feel for all the players signed who are searching for a home and wish you all good luck. And I apologize to the coach for letting him take all the heat.

New Videos - Legs at Home, Core, Whole Body

As always, before starting a new routine or exercise program, consult your physician or healthcare professional. And remember have fun!!!


That's all for now. I'll check y'all later.