———[April 13 2009]

“Your body is like a bank account. You cannot continue to draw on it without making quality deposits” – Mashed Up By Yours Truly

“If you say what you think, don’t expect to hear what you like” – Malcom Forbes

“Motivation is what gets you started, habit is what keeps you going” – Jim Ryun

———[April 14 2009]

“There are no shortcuts to any place worth going” -Beverly Sills

“Knowing is not enough; we must apply. Will power is not enough; we must do” – Johann Wolfgang

“The difference between the impossible and the possible lies in a person’s determination” – Tommy Lasorda

———[April 20 2009]

(Kudos to Jody & Cher for providing quotes that AREN’T lame! Keep em’ comin)

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~Edward Stanley

“If you can imagine it, you can achieve it; if you dream it, you can be it” – William Arthur Ward

“Give yourself permission to shoot for something that seems totally beyond your grasp. You may be surprised at your capabilities” – Danica Patrick

“When we are no long able to challenge the situation – we are challenged to change ourselves” -  Victor E. Frankl

“It’s never to late to be what you might have been” – George Eliot

———[May 3 2009]

“It’s the start that stops most people” – Unknown

“When the window of opportunity appears, don’t pull down the shades” – Tom Peters

“Some men work hard and save money so their sons won’t have the problems that made men of their fathers” – Unknown

“I had no shoes and complained, until I met a man with no feet” – Persian Proverb

———[May 4 2009]

“I have found that life is pretty empty and meaningless… which is a GOOD thing, because it’s what you make of it!” – Fit Jerk

“FEAR – False Evidence Appearing Real” – Unknown

“Why would you bother predicting the future, when the choices you make today can help shape it?!” – Unknown

“If you’re pumping out good shit, people will follow!” – Gary Vaynerchuk

“Look yourself in the mirror and ask yourself — What do I want to do everyday for the rest of my life. Do that! I promise, you can monetize that shit!” – Gary Vaynerchuk

———[May 21 2009]

“You only get one body, be good to it and it will be good to you” – John Tutte

“Experience is the hardest teacher, it gives you the test first, and the lesson later” – Unknown

“Belief lends a hand to the path of the strong” -Lyrics (Song: Unstoppable, Band: Unearth)

“Don’t accept the guilt of those who choose to be mediocre!” -Unknown

“Do you know why we fall, sir? So that we can learn to pick ourselves back up!” – Alfred (Batman Begins)

———[June 03 2009]

“Confidence comes not from always being right but from not fearing to be wrong.”  ~Peter T. Mcintyre

To wish you were someone else is to waste the person you are.” – Unknown

“You don’t have to be great to start, but you have to start to be great.” -Zig Ziglar

“When you understand that your self-worth is not determined by your net-worth, then you’ll have financial freedom” – Suze Orman

———[Aug 06 2009]

“The difference between a winner and a loser is 100% belief in themselves and their actions… because the belief that you project is the reality that you’ll receive” – FitJerk

“If you’re not constantly pushing your boundraies then you’re not growing, and if you’re not growing then you’re dying” -Mash-up

“Cheat on your girlfriend – NOT your workouts” – FitJerk [apparently bodybuilding.com had this too]

“The world hates change; yet it is the only thing that has brought progress” – Charles F.Kettering

And let’s throw in a funny one for shits and giggles…

“If you’re really into fitness and sex… why don’t you take a fucking hike?!” – Unknown

———[April 25 2010]

“Life is too short to not get what I want” – FitJerk

“People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within.” ~Elisabeth Kübler-Ross

“I quit being afraid when my first venture failed and the sky didn’t fall down.” ~Allen H. Neuharth

“If you really put a small value upon yourself, rest assured that the world will not raise your price.” ~Author Unknown

“Other people’s opinion of you does not have to become your reality.” ~Les Brown

———[March 23 2011]

“Fate is what happens when you don’t know how to achieve goals…” – FitJerk

“Some men are born strong… others are made. Progressive overload is your friend” – FitJerk

“You can’t fire a cannon from a canoe” – Charles Poliquin (Referring to doing strength training without a solid foundation)

“Those that don’t believe they deserve the best, end up getting the worst. Or none at all.” – FitJerk

“Pain is temporary; it may last for a minute, or an hour, or a day, or even a year. But eventually it will subside, but something else will take it’s place. If you quit however, it will last forever. ” – Eric Thompson the HipHop Preacher

“Some of you love sleep, more than you love success. I’m here to tell you today that if you’re going to be successful, you’ve gotta be willing to give up sleep” – Eric Thompson the HipHop Preacher

“Sleep is for those people who are broke. I don’t sleep… I got an opportunity to make a dream become reality” – 50Cent

“All men are created equal… some work harder at pre-season” -Emmit Smith

“They say what goes up, must come down… but I ain’t reach my crusin altitude” – Ludacris

“A king is only a king until he sees aces” – Belly

———[April 2 2011]

“Tears will get you sympathy, but sweat will get you results” – Unknown

“The pain you feel today, will be the strength you’ll feel tomorrow” – Unknown

———[July 27 2011]

“Want to work on your ‘tone’? Better start singing, bitch!” – @RickG3

“If you don’t seek strength, then you are weak in every possible way” – FitJerk

“You can’t push yourself forward by patting your own ass…” – FitJerk

“If I don’t have time to lift, do you know what I do? I make the fucking time!” – FitJerk

“Yes, if you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves.” – M.Rippetoe

“I do now what others won’t – so I can have later what others can’t” – Unknown

———[August 20 2011]

“Success is blocked by concentrating on it and planning for it…. Success is shy – it won’t come out while you’re watching.”  ~Tennessee Williams

“Pray that success will not come any faster than you are able to endure it.”  ~Elbert Hubbard

“Success and failure.  We think of them as opposites, but they’re really not.  They’re companions – the hero and the sidekick.”  ~Laurence Shames

———[Sept 13 2011]

“Don’t tell me you’ve tried your best unless your body gives up before you mind!” – FitJerk

“I would tell a girl to buy Eleiko plates before getting a boob job. That’s the kinda ‘bouncy bouncy’ I’m talkin about!” – FitJerk

“They say it costs to be the boss; I pay the price including tax” – Lil Wayne

“How do you plan on winning, when I simply refuse to lose?” – FitJerk

———[Sept 24 2011]

“If people are talking behind your back, it’s only because you’re ahead of them” – Unknown

———[Sept 26 2011]

“I push people past their comfort zone to see if they’ll crumble or not. Either way, I get to see what they’re made of” – FitJerk

“I mean what I speak, do as I say, I hustle, I grind; don’t get in my way!” – Magician 

———[Oct 7 2011]

“Fuck school. I learn what I want, when I want, how I want. My test will be it’s application against life, and my grade my bank account.” – FitJerk

“Being the richest man in the cemetery doesn’t matter to me … Going to bed at night saying we’ve done something wonderful… that’s what matters to me.” – Steve Jobs

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” – Steve Jobs

“You can’t just ask customers what they want and then try to give that to them. By the time you get it built, they’ll want something new.” – Steve Jobs

“Almost everything–all external expectations, all pride, all fear of embarrassment or failure–these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.” – Steve Jobs

———[Oct 12 2011]

“Victory is reserved for those who are willing to pay it’s price.” - Sun Tzu

———[Dec 2 2011]

“You either get good at accomplishments or you get good at making excuses.” – Unknown

“You regret more the opportunities you let pass than the failures you make.” – Unknown

“He who doesn’t fall doesn’t stand” – Unknown

“A ship at harbor is safe. But that’s not what ships are built for.” – Unknown

“If you want to know your past, look into your present conditions. If you want to know your future, look into your present actions.” – Unknown

“I’m not in this world to live up to your expectations, and you’re not in this world to live up to mine” – Bruce Lee

“Consistence, not novelty, is the secret to uncommon results.” – Unkonwn

“If you really wanted to lose weight, nothing will stop you. Not the fast food, the donuts, the rain outside, the soreness in your muscles. You obviously don’t want it bad enough yet. Keep sitting around feeling sorry for yourself, because right now that’s all you want to do. Just don’t expect any sympathy here.” – Unknown [Sounds like my twin though]

“Big shots are only little shots who keep shooting” – Christopher Morley

Big ups to John Martin for these from his private collection.

———[Jan 10 2012]

“Fear is interest paid on a debt you  may not even owe” – Unknown

Know any great quotes that belong here?

Then get a hold of me HERE.
Make sure the title reads: “QUOTES FOR FJ”. I’ll read it and if I like it, I’ll put it up and give you some credit.

———–
© 2010 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

The really bad memory kind of dumb. Well if you have, then I totally do not have a clue as to what you’re going through. But, with my infinite knowledge, I am here to provide you with some killer brain sharpening tips! Some people will really need to pay attention to this article… Lest they forget by the time they reach the end.

You see, what most people forget is that their brain needs to be put through a workout just like the rest of your muscles, otherwise it will lose its effectiveness. This has been proven time and time again, so today I shall show you some tips that will have you thinking more clearly, effectively and logically… All the while improving memory function to boost it’s performance. Sounds like an upgrade to a PC.

>> Tip 1: Self talk and vocal projection

This is for those of you who always seem to mis-place your keys or remote or other random crap. It’s a simple exercise, but it needs to be done for a few weeks straight until it becomes a habit. Here’s what you do, the next time you put away something important (say, keys)… Verbally talk about the location. Eg. “I’m putting the keys in the book case shelf by the front door”
It has to be specific!

Speaking out loud puts the information in your phonological loop. This means that the last sentence that you spoke usually bounces around over and over again in your head, so that it will be on the tip of your tongue. This also increases your chances of remembering. It’s like when you’re talking to a punk kid… And then you realize they aren’t listening. What do you say? “HEY! Are you listening to what I’m saying?”

Then they’re like “yeah… ” and they repeat the last 5 words you spoke. But it PISSES you off because you KNOW that they weren’t listening. Yeah… That’s the loop working baby! Let’s use it to our advantage this time.

>> Tip 2: Remembering the times when…

Maybe you don’t have trouble finding your keys, but instead you lose track of time pretty easily. So for example, let’s say you put away those keys and you remember where they are, but you don’t remember WHEN  you put them away. What you need to do is notice your surroundings consciously while performing the task of putting something away. So notice the weather outside, notice what you’re wearing, notice any smells etc.

>> Tip 3: Puzzles & Games

Some people like puzzles and some don’t. If you don’t… Find some games that are puzzle bound. I don’t care if they are video games or board games, as long as they require you to use your head, you’ll go far. Doing puzzles is like putting your head through an intense workout… If you stop doing it, you’ll go soft. Personally, I’m a champ at Tetris, Checkers & Connect 4, and as for puzzle “video games”, here are my top picks:

Mercury Meltdown (PSP)

Exit (PSP)

Bejeweled (Multi Platform)

LocoRoco (PSP)

Lumines 2 (PSP)

Brain Age (DS)

I love these for the simple fact that they are on hand-held platforms. And because I am one busy mofo, and don’t have time to sit on a couch and play puzzle games. You might tho.

>> Tip 4: Physical Fitness

Like this wasn’t obvious. Studies show that keeping physically fit actually helps you expand your brain’s memory while keeping it more alert. The reason? Simple… When you workout you take in mass amounts of oxygen, and oxygen = good for brain. If you want access to the ultimate No-Bs fitness guide, make sure you check out my [Flawless Fitness Book].

>> Tip 5: Visualization

Many competitive athletes use visualization techniques to not only help them prepare for the task at hand, but to ENHANCE their performance. Studies show that when you really visualize a physical skill, the same muscle fibres fire as if you were actually performing the skill.

The reason? When you’re that concentrated with your eyes closed, you practically convince your brain that what you’re visualizing is actually real… it can’t tell the difference. So why don’t others use it? Who said visualization was only for sports? Try using it in your daily activities and see what happens.

>> Tip 6: Meditation

I hesitate when mentioning that word because people instantly think they need to get half naked and sit under a huge waterfall under the mountains. NO! Don’t do any fruity shit with this… But effective meditation techniques clear your mind and relieve stress which in turn lets you perform mental tasks at greater efficiency.

Here’s what I do. I sit down in a quiet environment and make sure Im seated up right and comfortable. Then I just close my eyes and focus on one thing and one thing only… my breathing. I think about nothing else, I just focus on the oxygen going into my lungs and how awesome and refreshing it feels. Try it… think about nothing. In today’s crazy world, its actually harder than you think!

So there you have it, 6 tips that will keep you relatively smart. Another thing to note is that nutrition plays a key role. Eat your veggies while having balanced and consistent meals through out the day. Those are the basics that will keep you going. If you want to know some of my top meal portioning techniques that keep you mentally alert and sky rocket your metabolic rate at the same time, make sure to check out Flawless Fitness. And no… I don’t tell you to take mass quantities of “Ginko Biloba”.

Cheers.

To Being Fit & Sexy 4 Life

- FJ

FlawlessFitnessBook.com

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Your back is comprised of one of the largest muscle groups on your body… so it should be of prime importance that you take good care of them.

I see way too many morons perform exercises or participate in activities that can reign hell on their backs. Consequently enough… they pay for it later. Surprise surprise!

So today is all about how NOT to be a back-breaking moron. Here are some crucial tips that you can follow to ensure the safety of your back:

1. LIFT CORRECTLY: This advice is nothing new, alot of people know about it… yet not many FOLLOW it. This is worse than NOT knowing about it. When you lift a heavy object, keep that back straight and use your LEGS to do the lifting for you. Also, while lifting, keep the object as close to you as possible and avoid twisting.

If you unconsciously lift like a tool,  then you need to TRAIN yourself to lift properly. Start by following this technique ANYTIME you are about to lift something. Whether it be a box of bricks or small ping-pong ball off the floor. Turn it into a habit so that you don’t have to think about it.

2. Condition, Condition, Condition: If you do heavy lifting as a part of your job, or for some reason you tend to lift things on a daily basis… then workout those back muscles so they are strong and more resilient to injury. Deadlifts… done properly… are a GREAT way to condition your lower back muscles, along with a whole bunch of other body parts. Pull ups and lateral pull-downs are also great back exercises.

3. Sit Up Soldier! If you are in front of a computer all day, or have a desk job, then either invest in a proper chair with lumbar support or sit up with your back straight. Don’t slouch. If  you cannot afford to spend a little bit of extra money on those chairs then you can use a cushion to help support your back. Also try and keep those feet FLAT on floor.

As for driving, most cars these days have decent seats, but make sure that while driving you can easily reach the wheel… AND all the controls that you most likely use on a frequent basis. (I tend to have Song A.D.D…. I usually can’t get through a whole song so I skip tracks often)

4. Keep Your Weight In Check: … And by weight I mean the extra fat that you lug around. Cut that out! Being over-weight (specially in the belly area) can wreck havoc on your lower back. Your body as to work EXTRA hard to lug all that extra weight around so make sure you get rid of it. This one thing will help you tremendously!

I give away one of my best Fat Burner Programs in my FREE fitness report. ( The things I do for you people). If you don’t have it I suggest you get it. Just sign up by putting in your name and email in the box on your right ——>
and you will get an instant download link.

As for those who would like to take things MUCH MUCH further, and would like to not only become fit, but undergo a deep fitness education to really understand the concepts on how your body works… GO HERE.

Good… now follow those tips, don’t be a tool… and you should almost never have back pain again.

Later you fruit cups.

- FJ

———–
© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Well… that’s called being human. But, that doesn’t mean you should play the victim card and assume stuff like this just HAPPENS. This type of mind set leads of over-eating and obesity… and then you wake up the next morning and wonder why your chest forms cleavage when you roll over. (assuming you are a guy… of course)

I am going to show you how to control your overwhelming cravings AND enjoying little treats every now and then. In fact, I am having an Oh Henry Pro bar right now. But there is a good reason for this. You see, today is Friday… which means it’s my “spoil day”.

On Fridays I go easy on myself, I don’t eat at strict intervals, I can have a treat or two and generally enjoy eating good food that satisfies my cravings. Doing this does two things. One… portion control, and two is consistency.

Now before we go any further let me assure you that not ALL my meals and snacks consist of binge eating junk food on my “spoil day”. I have built a habit in place where I eat good food and that habit cannot be broken… not by a long shot. So please don’t go overboard with this and say “oh today is spoil day… time to hit up McDonalds (r) for breakfast, lunch and dinner! Mmm Im lovin’ it!”

But your body’s hatin’ it… dawg! There has to be balance!

So that’s one way to kill the craving, but what if you get the urge on a normal day? What do you do… wait it out till your “spoil day”?

Well you COULD do that… but you’re a beginner and lack will power you will go crazy just waiting for that day to come, and when it arrives you will eat 2x the amount you would have when you initially got the craving.

See, the LAST thing we want to do is erase all the hard work we did initially, and all it takes is for you to let loose on one “spoil day” and you are back to square one. I mention the use of “spoil days” with great hesitation… but I believe they act as a proper reward if you put in the work.

That is why you should find alternatives to your desired junk-food on normal days.

My weak spot are skittles. My god… the chewy-ness and the sweet-ness is irresistible! But, I found my substitute. FROZEN GRAPES!

Try this… buy dark seedless grapes (their pretty sweet) and pop them in the freezer until they are rock hard. Then, pull them out and eat em’… they taste BETTER than skittles. In fact I can’t remember the last time I had candy.

If you can find a healthy-substitute to your favourite junk-food, you will almost never go back to it again. You might once in a while, but it won’t control you.

Sometimes, finding the substitues to your craved foods isn’t so easy. But I have made it simple by providing a HUGE healthy food list, from which you just pick and choose the closest match. You can even play around until you have the perfect look-alike… or should we say taste-alike (thats more important). You will also learn how to combine it properly so that you not only have a healthy substitue, you have something that provides you with OPTIMAL energy!

This list is just one of the things you can find in my book, right here: FlawlessFitnessBook

Go check it out!

So in conclusion, find a spoil day and find healthy substitutes to your craved foods and you will be well on your way.

Eventually you can phase out the “spoil day” if you wish… it will only improve your chances of success.

Good luck!

- FJ

FlawlessFitnessBook

———–
© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

First, the word diet itself, implies that you should REDUCE your daily needed caloric intake in order to lose weight. Why would you ever want to do this? And even if you do, guess what? It’s NEVER going to last.

Diets DONT WORK, plain and simple! So what does work?

EATING HABITS!

A habit stays with you for life, and that is why I recommend that you follow a plan until it becomes a part of your life style, stop hopping from diet to diet. Diets also represent short term thinking which results in short-term results.

Ask yourself, do you want short term health or LIFE-LONG health? The answer is pretty simple.

- FJ

FlawlessFitnessBook

———–
© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.