THE ACCOUNTABILITY OF MILLIONS.

Ever had a trusted accountability partner?

Ever been in need of an organization such as Alcoholics Anonymous, Narcotics Anonymous or Celebrate Recovery or had to attend some sort of rehab / detox due to an addiction?

Ever had someone with whom you could share your hopes and dreams without them being dashed to pieces as a result of their past hurts, failures or negativity?

Someone who could hold you accountable to your goals and commitments?

Choosing someone to share with and hold you accountable is a delicate thing for the following reasons:

1. You don’t want to tell too many people at first because you don’t need to hear everyone’s opinion.  It’s already difficult enough to follow your heart / intuition without hearing every negative, pessimistic, cynic around you calling your dream down and telling you that it cannot be done.
2. You DO need a few CAREFULLY SELECTED people to whom you can be accountable because, well, you need it.

When I moved to Los Angeles, I told only a few people at first to get the ball rolling.  Then, as I began moving forward, I told everyone at large and that was it.  And ultimately, there was only a slight amount of push back from my first L.A. roommate’s cynical best friend, but I didn’t know him so I got over it pretty quickly.  And here I am, over two years later still trucking along.  Getting by with a little help from my friends.

Speaking of accountability, try laying yourself on the altar of public opinion.  Try advocating for and building a brand that is completely predicated upon “What are you going to do when the bottom drops out? Are you going to remain even keeled or are you going to lose it?”

Yeah.  Well, you’re reading the blog that undergirds the lifestyle brand that is advocating just that.

I’ve completely staked my tents on the front lines of that entire thing.  And now I’m accountable to, well, technically everyone on the planet with an internet connection.  So what do I do?  Do I fold them up and go home when things get tough?  I daresay not.

It’s a pretty terrifying place to be, nonetheless. But remember…

“Courage is the art of being the only one
who knows that you are scared to death.”
-Earl Wilson

Do I grit it out and gut it out and dig down deep and pray it out and wait it out?  When the going gets tough, the tough get going right?  Tough times call for tougher people right?  You never know how strong you are until being strong is the only choice you have right?  What happens to those who have never experienced anything rough?  They fold like origami cranes.  They collapse like empty aluminum cans under pressure.

Or they come to you, the one who is rock solid to help sustain them.

When you have accountability it forces you to be one of those people who DOES WHAT THEY SAY THEY’RE GOING TO DO.  90% of people don’t do what they say they’re going to do.  The math is simple.  All you have to do is SHOW UP and DO IT and you’re setting yourself far ahead of those that are all talk and no action, and no follow through.  You’re putting yourself in that elite 10%.

Seriously.

Rome was indeed not built in one (strong) day.  It was built with many, many, MANY back-to-back strong days.  Commitment.  Endurance.  Vision.  Goals.  Marathon not sprint.

And now, If I ever back slide and step away from the day-to-day STRONG DAY business of inspiration, motivation, wellness, healthy choices, fitness, etc., I give EVERYONE permission to hold me accountable to that.  You have carte blanche to call me out, to ask me why I’m not walking the talk, to ask me what gives?  Sure I may be going through a rough patch.  I’ve exercised for almost 20 years and I have definitely had my rough patches and I’ve come back from them, mostly on my own.  But now, it goes to a whole new level.  Everyone, friend or family or fan or foe or acquaintance, you can call me out.  Because it’s MY job to call YOU out.

It’s how we become better.  And strong.

HAVE A STRONG DAY.

THE DIRTY DOZEN AND THE CLEAN FIFTEEN.

“Dirty Dozen”

Buy these organic:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Sweet Bell Pepper
8. Spinach
9. Kale / Collard Greens
10. Cherries
11. Potatoes
12. Grapes (Imported)

 

“Clean Fifteen”

Lowest in pesticides:

1. Onions
2. Avocado
3. Sweet Corn (Frozen)
4. Pineapples
5. Mango
6. Sweet Peas (Frozen)
7. Asparagus
8. Kiwi Fruit
9. Cabbage
10. Eggplant
11. Cantaloupe (Domestic)
12. Watermelon
13. Grapefruit
14. Sweet Potatoes
15. Honeydew Melon

 

What does organic mean?

• No use of pesticides, herbicides
• No use of fertilizers made from sewage sludge
• No genetically modified seeds or use of irradiation
• Thorough record keeping
• Facility inspected by USDA-accredited certification agency

 

Washing and rinsing produce can reduce pesticide residue, but will not entirely eliminate them.  Peeling reduces residue, but important nutrients and phytochemicals are lost.

Get to know your vendors at the farmer’s market and ask questions.  Because organic certification is so costly, many farmers choose to not have the certification, but still grow their produce without the use of pesticides and fertilizers.

HAVE A STRONG DAY.

BRAND OR BE BRANDED.

“The world makes way for a man
who knows where he is going.”
-Ralph Waldo Emerson

When a livestock is branded with the symbol of a ranch, the rancher is indicating to all parties that that animal is his and should be returned if found.  The animal really doesn’t have a choice in the matter.

You, as a non-livestock (though there are many in society that are “sheeple”), can carve your niche and unfurl your banner so that people know that you are your own person and that you can’t be lumped in with everyone else.

Or, you can either be misunderstood, misrepresented and mistaken.

You can be branded a coward, a hero, or fearless, or a weakling, or any other creative descriptor someone would like to apply to you.

You can stake your claim.  You can raise your standard.  You can stake your tents on the front lines of whatever it is that you espouse.  And with the tools handed to you on a silver platter, most of which are on the internet (and free), you can do this even easier these days.

Friend, you can create the brand of you, or you can get lost in the crowd.  You can carve your niche, or you can get lost in the herd.  For that matter, you can establish your strong voice or you can get lost in the heard, or not heard at all.  You can make yourself known so that when adversity strikes (aka, cutbacks, layoffs, restructurings, business closures, etc.) or if you decide to go a new direction with your career or change careers entirely, you already have a network of people that are plugged in to what you’re doing.

In “Crush It: Why Now Is The Time To Cash In On Your Passion“, Gary Vaynerchuk states, “Whether you’re delivering your content by video, podcast or blog, it’s the authentic you, the one thing that is guaranteed to differentiate you from everybody else, including those who share your niche or business model… The thing that most people don’t realize is that in today’s world your business and your personal brand need to be one and the same… Your latest tweet and comment on Facebook and most recent blog post? That’s your resume now… Think about how different your situation would look if you got laid off but had been keeping up your personal brand and become well established as a hot commodity… Consumers want you to tell them the truth, they want to know that the person they’re dealing with is honest…”

“No man who bothers about originality
will ever be original: whereas if you
simply try to tell the truth
(without caring twopence how
often it has been told before)
you will, nine times out of ten,
become original without
ever having noticed it.”
-C.S. Lewis

You can be led by the nose to the next pasture, or even to the slaughter, and you never had a choice in the matter.

Or you can be authentic and real and your audience will gather like iron filings to a magnet.

It’s been said hundreds of times, but just in case you’ve missed the message, the days of working for the same company for 30, 40, 50 years are over.  You cannot afford to be blown in every direction by the winds of change WITHOUT having your own network in place.

Change is inevitable, but you can position yourself to best weather that change.

HAVE A STRONG DAY.

OF VAMPIRES AND SELF-REFLECTION.

My facebook status from two years ago on 9/11: “Jeremy did the best improv of his life during his L.A. YMCA interview when, to gauge his sales skills, they asked him to ‘sell’ them a foam pen with a bobble flamingo on top. It was priceless. If only it was filmed…”

This past week I feel like I was in the best improv scene of my life with two great teammates. I’m still high from it. Thank you Eric Reeser / John Corrigan / David Magidoff and Monkey Butler L.A. Our class is ALWAYS, ALWAYS, ALWAYS, unequivocally, the high point of my week.

So on this 10th anniversary of the tragedy of 9/11, I choose to reflect and reflect deeply on the event and the past 10 years of my life.  I fully expect that every 9/11 will be a personal day of reflection for the rest of my life.

According to Wikipedia, “vampires do not have a reflection and sometimes do not cast a shadow.”

What does this mean?  It means that if you’re NOT REFLECTING, YOU’RE DEAD.  Or, you’re dead to life and just going through the motions.

Can you allow 1, 5, 10 years to pass and just write it off to life and not use that experience and wisdom to build higher, dig deeper or live stronger?

No.  You can’t afford that.

So today, of all days, you MUST think about where you are, where you’ve been and where you’re headed or you will truly be a boat without a rudder.

HAVE A STRONG DAY.

PAIN vs. DISCOMFORT

From my experience, I’ve had both pain and discomfort throughout my exercise history.

What’s the difference, you ask?

Allow me to explain.

I’ve had sharp or shooting PAIN when something is definitely wrong: pulled, strained, sprained, etc.

I’ve had DISCOMFORT when something is weak and needing to be strengthened.  When I hurt my lower back in 2004, the next year was full of DISCOMFORT when re-strengthening my core, but by pushing through, it has led to the ability to perform exercises I wasn’t sure I’d be able to perform again.

Understandably, people are ultra concerned when they feel even the slightest twinge of something being out of the ordinary in their lower backs (and / or other areas).

Though, more often than not, as long as you are keeping good form, it is simply connective tissues, muscles, bones, etc. being made stronger.  As long as you are starting slow and not trying to swing a 75 lb kettlebell on the very first day of your kettlebell training (for example) and gradually allowing your musculature to strengthen, YOU WILL BE ABLE TO HANDLE IT.  You MUST be able to handle it or you won’t ever progress.

Our knee-jerk reaction is to avoid things that are uncomfortable, but we must fight this as usually that is the exact “thing” on which we need to be focusing.

And now, if I experience low back pain / discomfort, it usually means I HAVEN’T BEEN EXERCISING ENOUGH, not the opposite.

Yes, if you have shooting pain, or if you have definitely pulled or strained something, LAY OFF and / or get a physician’s advice.  Earlier this year, I strained my left shoulder and had to lay off for about 8-10 days, which is frustrating, but at the end of those 10 days, I was back to 100%.

In January 2009, I severely (at least by my reckoning) strained my left calf (medial gastrocnemius to be exact), and after a brief walk-in clinic visit, the advice was just to lay off.  14 days and a bit of therapeutic massage later and I was able to start putting weight on my left foot again and another two weeks after that to really be able to exercise again.

Put your pain and discomfort in perspective, and push through as best you can.

HAVE A STRONG DAY.

AN OPEN LETTER TO PERSONAL TRAINERS.

Dear Personal Trainer,

You’ve decided to make an impact on the lives of others, and for this, you are to be commended.

But you MUST realize, that many, if not most, of those that are taking this next step with you are perhaps completely terrified of something you’re completely comfortable and familiar with – fitness and the language thereof.

Here are a few things to keep in mind as you perform your professional duties — I’m sure I’ll think of more and thus add to this list as needed.

BUILDING BRIDGES AND KNOCKING DOWN WALLS
Perhaps you know about all the ins and outs of frontal / saggital / transverse planes, abduction and adduction, concentric / eccentric, medial / lateral / anterior / posterior, proximal / distal, origin and insertion, etc. but most people don’t know nor need to know this information to make progress towards a fitter lifestyle.  People don’t need to be confused and bogged down with asinine terms such as “muscle activation technique.”  And this is YOUR responsibility to break things down in the easiest to understand terms so that they feel comfortable with each new stage of fitness progression.

BREAK IT DOWN FOR ME, FELLAS (AND LADIES)
Speaking of breaking things down, if you have someone new, you MUST break things down to the basic, most easy to understand, square one, starting line, beginning place when instructing exercises and techniques therein.  You’ve been around the gym and you know the shortcuts (some of which are simply because you have the physical strength now to take certain SAFE shortcuts), but they don’t, and like a child, they are watching you like a hawk and are going to do EXACTLY WHAT IT IS THAT YOU DO.  Gradually advance them as they’re ready and as they have the strength to do so.

SHARE AND SHARE ALIKE
But only when the time is right!  Whether or not you like it and whether or not they realize it, you are their therapist.  When a trainee comes in for an appointment, don’t spend their session unloading YOUR problems onto them.  Regardless of how much you know about fitness and wellness, IT’S NOT ABOUT YOU.  It’s THEIR time to unload onto YOU.  Why?  Because you won’t internalize their issues like they will and as they can get things off of their chests (in a confidential fashion of course, and if you can’t be confidential maybe you’re in the wrong line of work), they can perhaps eradicate more stress from their lives thus allowing them to be in better shape both holistically and physically speaking due to their time with you.  Exception: if you have someone who is a regular trainee for a long period of time, and a friendship develops in which you can both equally share about “life stuff,” then so be it.  But initially, IT IS NOT ABOUT YOU.

DO AS YOU DO, NOT AS YOU SAY
NEVER HAVE SOMEONE DO AN EXERCISE OR A ROUTINE THAT YOU HAVEN’T ALREADY PERFORMED YOURSELF.  You will look like a fool (and thus destroy your credibility) if you cannot perform the task that you are putting your client through.  Enough said.

At the same time you’re building fitness-bridges between the uninitiated and experienced, you’re also tearing down walls that keep people from taking steps towards a better life.  Walls of fear, uncertainty, doubt, misinformation and confusion.  They don’t need more obstacles that will keep them from getting there and it’s your responsibility to make sure they are shepherded as such.

I thank you and they thank you.

You’ll be just fine if you simply remember to keep it simple while being honest with yourself and with them.  It will pay dividends for both of you that you couldn’t imagine.

HAVE A STRONG DAY.

[18+] CORE STRENGTH AND ENDURANCE: THE ORIGINAL NATURAL MALE ENHANCEMENT FORMULA.

The onslaught of “natural male enhancement” pharmaceutical advertising has reached a sickening level.

Natural male enhancement and erectile dysfunction, are some of the terms that have become ingrained in our top of mind vocabulary recently in terms of male performance issues.  And very, very unfortunately, our youth are not immune from this backwards culture of “take a pill, fix your problem.”

This philosophy will (if it hasn’t already) become the first option that is thought of in every aspect of health and wellness, not only intimacy.

I’m here to tell you the truth when a lot of other sources won’t.  That’s why this site is your “oasis of real” in a desert of false.

To channel Mike Meyers’ character in SNL’s “Coffee Talk,” Natural Male Enhancement is neither “natural” nor “male enhancement.”  Lets talk amongst ourselves.

#1)  TAKING A SYNTHETIC MAN-MADE-IN-A-LABORATORY PILL IS NOT NATURAL.
 

#2)  IT REALLY ISN’T MALE ENHANCEMENT.
 

About #1, Research indicates that watermelon has similar effects to that of these enhancement pills.  How about this…  How about, avoid the side effects that I am sure you DON’T want (blindness, deafness), and eat some flippin’ watermelon.  THAT’S natural and it will be more easily assimilated into your NATURAL body.

About #2, Male Enhancement requires a multi-faceted approach.  Male Enhancement is blood-flow, core-strength, muscular-endurance, cardiovascular health, weight management and the avoidance of stress and anger.  How about this…  How about, eat right, exercise, keep your stress low and you will reap the benefits in EVERY area of your life.

One website even recommends that you “watch your medication use.”  Well, of course we will.  At least, that is, until we go BLIND from using your drug.  And we will go right along watching our medication usage combined with your encouragement for us to use your medication.  Pray tell, pharmaceutical companies, how one can reconcile this?

And men, research shows (or I’m sure they will just tell you what they need if you ask) that your women very likely will need more time to “get where they’re going” in the intimate sense, thus, your CORE STRENGTH AND ENDURANCE is the key that will open her lock.

So, these type drugs are now showing signs of blindness and ringing in the ears?  And men are more visual of the two sexes and now that part of your intimacy is in jeopardy due to a pill?  And don’t you want to be able to hear your partner unimpeded during intimacy? Yes, yes and yes.

AND NO ONE IS PAYING ATTENTION TO THESE SIDE EFFECTS?!?  Hello?
 

I suggest an alternative.

Get moving.  And lift some weights.  And strengthen your core.

You might want to start here:  www.youtube.com/haveastrongday

And then, if you STILL need it, WHEN ALL OTHER OPTIONS HAVE FAILED YOU, then and only then, go get some toxic substance and put it into your body because yes, intimacy is a big part of staying together and I don’t discount that.  And sometimes we need to do what we can to recapture it.  But perhaps, the pills can at least only be temporary.

Men, this is a call to arms (and your legs, and your core and your crotch) to be a man and not a mouse and get moving.

Give your middle finger to the pharmaceutical companies and give your middle “member” to your partner who deserves all of you.

HAVE A STRONG DAY.

WORK HARD, BE KIND. CONAN O’BRIEN’S 2011 DARTMOUTH COMMENCEMENT ADDRESS.

“No specific job or career goal defines me, and it should not define you. In 2000—in 2000—I told graduates to not be afraid to fail, and I still believe that. But today I tell you that whether you fear it or not, disappointment will come. The beauty is that through disappointment you can gain clarity, and with clarity comes conviction and true originality.” -Conan O’Brien

‘Work hard, be kind and amazing things will happen,’ O’Brien says

This is the text of the Commencement address by Conan O’Brien, delivered on June 12, 2011.

http://www.dartmouth.edu/~commence/speeches/2011/obrien-speech.html

DOUG “STRONG DAY” FULKERSON: IT’S JUST PAIN, AND PAIN DON’T HURT.

After my many years of exercise, I’ve been injured and I’ve dealt with working through the pain.  Back pain, shoulder pain, etc.  But today I’m thrilled that you get to hear from someone else who faced even greater adversity and greater pain than myself and is back on his feet.  Doug went through great pain, challenging rehab and ultimate recovery.

Enjoy and be inspired.

Last year on the 8th of May, I was on my way home from work after midnight and fell asleep at the wheel resulting in me hitting a large oak tree with my Jeep.  Thankfully, and by the Grace of God, it was only me involved.

When I woke a few days later, I was in the hospital with serious injuries.  I had broken my right femur like breaking a pencil in half and there was even a small piece of the bone missing.  I cracked my right hip, as well as my sternum and several ribs.  My left radius was also broken and had split apart like a wishbone.  They put a titanuim rod that runs from knee to hip in my leg and a steel plate in my arm.

Before the accident I was a solid 225 lbs.  I was very thankful that my non broken arm and leg were as strong as they were as it really helped me to be able to do various daily activities without the use of the broken limbs.  However, most of that muscle mass deteriorated and I went down to 185 lbs in about a month’s time.

All I wanted was to recover from this as fast as I could.  So I drank a lot of protein shakes, took 3 bottles of bone density pills from the Vitamin Shoppe, and would do basic movement exercises shown to me by the nurses and doctors as often as I could.

As I got STRONGer, I continued to up the exercises to whatever I could do without pain, including riding a stationary bike for an hour at a time, sometimes twice a day.  I also had 10 lb, 20 lb, and 30 lb weights at home that I used to do basic upper body movements and to regain some range I had lost in my arm and shoulders.  I was doing all of this with a cast on my arm as long as I felt very little to no pain.

Doug “Strong Day” Fulkerson in rehabilitation action.Upon walking again, the doctor was going to send me to the gym with a physical therapist to do leg extensions, presses, etc., to help regain my strength.  As I already had years of experience in the gym, I told the doctors all I had been doing on my own already and would probably not need a therapist.  He told me to start light and do many reps, and I did.  I was in the gym 4-5 times a week doing everything I could to get STRONG again.

Soon enough, my bones were fully healed.  I was told by the doctors that my bones healed as fast as a newborn’s due to the bone density pills I was taking.  It almost 1,000 mg of calcium a day.

Then I went full force in the gym, several times a week and really hit it hard.  There were many times it hurt due to movements my shoulder, elbow and hip did not agree with, but I pushed through it and was able to get them all moving correctly.

Now, a little over a year after the accident, I am back to a solid 225 lbs of body-weight.  I can also lift nearly as much as I could before the accident.  I am squatting over 300, bench-pressing 225, curling 50′s, and can also jog over a mile.

Every day was a challenge and it was very difficult, especially all the pain in the beginning, but I was determined to get it all back and was not going to give up.  I couldn’t stand being broken and sitting around all day waiting to heal, so I made myself heal and regain my strength.

Now, I not only wear my “Have A Strong Day” shirt with thanks because it was a gift from Jeremy during my recovery, but also with pride because it states how I approached each day and physical challenge I faced.

If you are faced with any kind of injury in the future, do not tell me you can’t do it, or that it hurts too much!  In the famous words of Patrick Swayze from Roadhouse, “It’s just pain, and pain don’t hurt!“

HAVE A STRONG DAY, Doug.

HAVE A STRONG DAY, indeed.

#FITCOM: FITNESS COMEDY.

#FitCom = Fitness Comedy.

Fitness Comedy is what I do.

Fitness Comedy from me is what you will watch.

Fitness Comedy from me is what you will watch and enjoy.

#FitCom is the hashtag, from me, that you will use in your posts so that you can tell others about the Fitness Comedy, from me, that they will also watch and enjoy.

Here ‘s what others are saying about ABDOMINATION: Fitness Comedy Video Series:

“Dude, I have to say that I was a little…apprehensive about this. But, as I watched this trailor I thought “holy shit, this is awesome!” Totally hilarious, but def awesome! Keep it up Ho-Ice, I love it!”

“I totally agree. Great video.”

“I want to be a part of the nation!! The ABDOMINATION!”

“AHAHAHAHAHAHA! When you punched that guy in the face I almost fell out of my chair. That looks mega-awesome. Can’t wait for the full thing to come out! Are you going to do one for chics too?”

“it was worth the wait, great teaser trailer. can’t wait for the finished product. might need a disclaimer bout friends not being hurt in the making, can somebody get him an icepack?“

“i crack up every single time. every time. love it. Also, just tried the wraparound, and it is a BIZNATCH.”

“GOOD STUFF.I will pass this on to my buddies..”

“man this work out rocks”

“okay this funnyiest shit ever hahahahahah”

“ololololololololololololololo funny mofo”

“This guy rocks. Came across it by chance and glad I did.”

“Awesome exercise.”

“Holy frijoles, man. Gonna try that one…”

“Someday you should release the outtakes.”

“My favorite part was ‘Want to get punched in the face… with fitness?’”

“At last…what the world has been waiting for! It never stops being funny, you punching him in the face with fitness. “

“Original Male Enhancement. Dude, no joke. I think it works for women too. Meow.”

 

And perhaps one of my favorites so far:

“Please tell me you are going to put out a DVD one day.”

 

Hells yes I am.  Hells to the yes.

ABDOMINATION on YouTubeIn the meantime, I suggest you subscribe to my ABDOMINATION YouTube page.

The comments above were made by YouTube and Facebook users.

HAVE A #strongday.