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December 11, 2012

This blog has been discontinued for awhile now, but just in case you happened to come by this, visit my new blog at:



Hands down, best place to get a great testing smoothie under 200 calories

August 31, 2010

I have known about this place for a long time now as I go there everyday. The smoothies are all natural, low in calories, cheap, and taste great. It is so refreshing, especially after working out in the Florida sun.

The place – your home blender. If you feel like you got scammed, give me a chance! Here is my personal favorite recipe:

140g Dole Mixed Fruit (frozen)
80g Triple berry blend (frozen)
2-3 teaspoons organic sugar (to your taste)
8oz Water
Optional: scoop of protein powder

Blend this up very well in a blender and it will yield about 16oz of fruity deliciousness (with protein 20oz).

Tulio fights tonight in Bellator!

August 12, 2010

Tulio Quintanilla will be fighting tonight on Bellator at the Hard Rock casino in Hollywood, FL. I’m here with Master Marcos, Coach John and Johan to see Tulio do his thing. I will post results when they happen!

Why is it hard to make a decision?

August 10, 2010

We are fearful. Fear clouds our judgement and makes it difficult to make a decision. We can categorize our fears into 6 parts:

Fear of criticism
Fear of loss of love
Fear of poverty
Fear of poor health
Fear of old age
Fear of death

These fears will affect every decision you make if you allow them to. If you fear criticism, you will become a “yes” man, going along with whatever someone else says. If you fear poverty you will never take the risks required to be successful.

Fear is the enemy. Conquer it and your life will become much easier. Decisions will seem simple where they were once complex.

How do you defeat fear? Develop the habit of being courageous. You don’t have to be brave, just act brave when a situation calls for it. If you make acting
courageous a habit, you are courageous.

Where do you want to go eat?

August 6, 2010

How many times do you get asked or ask that question? If you have a significant other, very often I would guess. The real question is how long does it take you to decide? It is a simple question, it shouldn’t take more than 10 seconds to decide. Yet this question and many others like it can take what seems like an eternity to answer.

It is said that the average person will come to a decision slowly and change their mind very quickly, whereas top performers make decisions quickly and change their mind slowly.

Why do people take forever to make a decision? People will claim that they need more facts before they can decide, but this often is not the reason. You could explain all the facts and have written out clearly and they will say they need more time to “think it over.” In reality, all decisions are based off emotions – not logic. Decisions backed by solid facts will give you more confidence (emotion) that will make it easier to decide.

I will go into this more later, but for right now give the following exercise a try. Whenever presented with a decision making opportunity – decide within 30 seconds. Start with small things, like what you will eat, what time to meet someone, what activity to do, etc. Once you pick something – stick to it. Do not flake out on yourself, stick to your decision and follow it through to the end.

Quick Tips – Goal setting for the lazy

August 5, 2010

Have a hard time getting yourself to set goals? Here is a simple tip that I learned from Brian Tracy. Don’t ask why or how it works, just take my word for it and follow the steps:

1. Get a 3×5 notecard, a pen, and some tape

2. Think of a goal that you want to accomplish. Make it something that you REALLY WANT.
example: I want to learn how to dance salsa

3. Now think of it in the present, as if you already had or achieved your goal. Think of how it would make you feel. Put some emotion into this idea.
example: I am a great salsa dancer and I love dancing salsa!

4. Think of what you would have to sacrifice in order to attain goal. Describe it to yourself as if you already did this.
example: I enrolled myself in a salsa dancing course and practiced for 3 weeks.

5. Set a date for when you want to achieve this goal.
example: On my 5th year anniversary.

6. Put it all together and write it down on the notecard.
example: It is my 5th year anniversary and I am a great salsa dancer. I love to dance salsa! I was able to master salsa by enrolling myself into a salsa dancing course and practicing for 3 weeks.

7. Tape the notecard somewhere you will see it everyday at least twice.
example: Car Steering Wheel, your bedroom door, refrigerator, etc.

8. Everytime you see the card, read it out loud. By excited to read it!

That is it. You will be surprised on how effective this little idea is. But there is only one way to find out – go out and do it!

Joe Ray fighting in Strikeforce this Saturday!

January 28, 2010

Strikeforce Miami is this Saturday, January 30, 2010. In it is one of FFA’s up and comers, Joe Ray. Joe has competing kickboxing for years with us, having accumulated an amateur record of 8-0 along with the ISKA southeast championship title. Joe then trained in Thailand for nearly a year, racking up a pro thai kickboxing record of 4-1. This will be his first foray in professional MMA.

I have had the pleasure of training him, or rather the pain (the man hits hard!) . Joe is one of those people that excel under pressure. He fights his best in the ring, not in the gym – which is excellent for an avid competitor. I have been waiting for the day that Joe would go into MMA. He has so many weapons in his arsenal, he can really pick how he will finish the fight.

Today he will be doing his last training session with me at 6pm, then afterwards heading over to do photos and interviews with the Strikeforce crew. Tomorrow, he will be weighing in and of course on Saturday – it is go time!

I will post videos and pictures of Mr. Ray as we continue his preparation for Strikeforce.