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How To Conquer Your Fitness-Phobia

In a physical therapists office, a long time ago (somewhere in Jersey)…

I was facing one of the hardest battles of my life, trying to bend a knee 90 degrees after ACL surgery 2 weeks prior. Like most people coming back from surgery physical therapy is pretty routine, but what most don’t realize is its pretty difficult. Your muscle, ligament, bone, organ, whatever procedure you had, it makes no difference your body was put through a traumatic experience.

Trauma can cause FEAR

As we all know FEAR can mean two things “Forget Everything And Run,” or “Face Everything And Rise”

There was a time I was afraid of fitness, like you

There was a time I was afraid of exercise, like you

I was 270lbs and I was AFRAID of experiencing all those negative feelings. The initial tear, the fact my knee would blow out at the drop of a hat, the struggle of going up stairs, and my biggest fear, falling again. I’ll never forget when I slipped getting into the shower post surgery and practically broke down in the fetal position, all those feelings surged back through my body in an instant. Continue reading → How To Conquer Your Fitness-Phobia


Today is a HUGE milestone for me – I am proudly celebrating my one year anniversary of joining TFW- Training for Warriors Doylestown.

I started my year with a 30 Day Kickstarter membership – I went in thinking, I’ll give it 30 days, if I don’t like, I walk away… no harm done.

June 21, 2016 (the first 5:30AM TFW class I attended)Screen Shot 2017-06-21 at 8.21.55 PM

That class showed me that I was WAY out of shape and that I physically needed to make a healthier change.

Yes, it was CHALLENGING but something MOTIVATED me to want more.

Continue reading → 365 Days Of INTO THE ROAR

A Letter To My Dads,

Yes, I said Dad’s

When I was younger my parents divorced, but that didn’t stop either of them from being absolutely incredible parents and in the end both of them ended up getting re-married. It’s because of my father Henry and my step-father Matt, that I am the man who I am today, because of them I learned THE most important value of my life.

It wasn’t their incredible WORK ETHIC




And it definitely wasn’t their ENDLESS AMOUNT OF LOVE

They planted a value in me that would eventually root in the core of my being…

Continue reading → A Letter To My Dads,

6 Lessons To Kickstart Your Attitude

They say that “Attitude is everything,” and on the road to healthy living you’re going to need to arm yourself with the right one.

It isn’t always a smooth ride, there are always a few speed bumps or a detour you have to take in order to get to where you want to go. However just like any other road trip you always need to pack the essentials; things like broccoli, deadlifts, and the right attitude. OK, maybe NOT broccoli and deadlifts but definitely using the right food and the right amount of exercise will help navigate you how feel physically.

What direction do you head in? Where to go next? Continue reading → 6 Lessons To Kickstart Your Attitude

5 Reasons Why Small Group Training Will Give You BIG Results

Fitness has evolved to keep up with current trends. If you look back you may think of big names like Schwarzenegger, Jane Fonda, Richard Simmons, Jack Lalanne, and now Rich Froning. These names are synonymous with fitness, but what is needed to focus in at is not necessarily the WHY, but HOW.

How did these titans in fitness become so successful? Was it that they motivated? Was it their state of the art equipment? Was it their customized nutrition plans?

What was their secret?

Continue reading → 5 Reasons Why Small Group Training Will Give You BIG Results

Can Broccoli And Exercise Save Your Life?

If you are like most people, you know what to do when it comes to exercise and nutrition, but you may also find it difficult to do what you know!  At TFW we understand this and this is why you get a motivating coach during every TFW session to help you take action. The following is an article from our Founder, Martin Rooney and covers the challenges you may face and how to solve them.


Did you ever get excited about a new workout or diet program only to find it too complex or confusing to follow?  Even though you started with great intentions, you probably learned an important truth about yourself and other people:


When people are faced with too many options, they usually choose to do nothing at all.


If you have to be Einstein to figure out today’s Russian-inspired plyometric workout or a nutritionist to understand your meal plan has to be grass-fed, organic and or raw, it will probably be easier skip the gym, hit the couch and keep eating Cheetos.


Just like your fitness program or diet, you have probably found other aspects of your life will also stall when there are too many “moving parts.”  Maybe you have had business plans fail when there are “too many cooks in the kitchen.”  Or you went to a restaurant and after seeing over 100 different choices on the menu you defaulted to “burger and fries.”


If you have ever found it hard to decide on a movie or article of clothing and just walked out of the store after taking no action, you know what I am talking about.   In any of these cases, again you should have learned the lesson that too many choices are not always a good thing.


Many times, too many choices ultimately get you nowhere.


Why then do we have to make things seem so hard in fitness and nutrition?  Maybe you like the attraction of new and exotic training ideas and food, but know that same exoticness also often paralyzes you from doing anything.  And if you don’t do anything, you can’t get results.


So next time you want to try to add the gogi berry or some other new fruit they found in a country you never heard of, think again.


Over the years, I have realized you don’t need to give a person a rocket ship when all they needed was a rowboat.  Training can still have some “sizzle” without having to be confusing.  You just have to get excited again about the basics.


Last week I visited a few TFW gyms in the Chicago area.


I met people that had lost hundreds of pounds and others that were now off medication for the first time in years.  But for each person I met, I knew there were others out there choosing to do nothing due to either fear or confusion.


Meeting the people training at the TFW facilities only strengthened the message: You Have To Start Somewhere!


And at TFW, we make it pretty easy for you.  You just have to start with two simple things: DEADLIFTS and BROCCOLI.


At TFW we teach people to get “started with the simple.”  Warriors in our program are brought back to the basics.  And two basics I know work are deadlifts and broccoli!


Why Deadlifts?


It is a functional movement that most people can easily perform.  You will have to pick stuff up during your day, so why not get better at it?  Deadlifts work a high percentage of your muscles from the bottoms of your feet to the tips of your fingers.


And people love watching his or her numbers increase. And few photos get more internet “likes” than when you are standing with a bunch of weight in your hands.


Oh, the deadlift isn’t fun?


Why Broccoli?


Well maybe you don’t know as much about the “green warrior” as you should!  Broccoli, which has been called “one of the world’s healthiest foods,” is a great source of Vitamins C and K which can help healing, collagen formation and protect you from free radicals.

Broccoli has also been cited for anti-inflammatory and detoxification properties as well as a great food in the battle against cancer.  And above all, when people eat it, they know they are doing something good for themselves.


How do I know we are getting the broccoli message out there?  When people dress up as broccoli at TFW events, you know people are taking the idea seriously.

Are both of those the be all and end all for training?  No, but they get you started which can lead to even more good habits.   Give someone 1,000 choices and they will do nothing.  Give them 2 and they can get started.


How can you get started with Deadlifts and Broccoli?


Simple: Add more weight on your bar, add more broccoli on your plate.  If you do both, you will not only be stronger and healthier, but you have also done the most important thing: you will have started.


Want to get started with an exercise routine?


My advice is to stop looking for the new and shiny idea and find something you believe in.  As I have always said, “stand for something or fall for anything.”  Two things I know for sure.  As a result of the 260 TFW affiliates around the world, more people deadlift and more people eat broccoli.  And it is making a difference.


What are your two positive things?


What are two things you believe in?


Once you discover them, I challenge you to make the world a better place by getting people to do them.



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Eat your broccoli,



Need help with your nutrition? Looking to start a fitness program?

CLICK THIS LINK TO FILL OUT THE FORM and one of our Certified TFW Coaches will be in touch with you right away!


Solving Your Diet With 1 Question

Do you have difficulty selecting the right kind and amounts of food to eat throughout the day?  If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues.  Answer the question correctly and watch your life change.

As a “fitness guy,” you might think working out and eating right is easy for me.  Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.

Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.

I wish I could say I you’re right, but I can’t.

Just like you, I face daily challenges in terms of my health and fitness.  My biggest health challenge isn’t getting to the gym.

To be honest, my toughest health obstacle has to do with my eating.


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But just like I love to train, I also love to eat.

When it comes to eating, however, satisfying my body and mind is not so easy.  I have learned overloading your plate isn’t as positive as overloading your deadlift.

If you also have some challenges with your eating, I have great news!

I have a way to help.  Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:

Have you ever eaten too much only ask “Why did I just do that?”

Have you ever found it difficult to stop eating until your plate is empty?

Do you ever select a restaurant according to how much food you get per serving?

Do you ever eat so fast you didn’t even notice the taste or texture of the food?

Do you care less about the quality of your food as the amount increases?  (Buffet anyone?)

 Do you find yourself snacking at work because food is there?

Do you ever eat out of boredom? 

Do you find yourself eating for entertainment or out of emotion?

Do you ever feel bad or guilty about the things you ate?

Is your family or social life centered around food or drink consumption?

If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.

I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.

I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.

Why do you have these mental programs about eating?

You can blame your post-Depression era parents or grandparents.

You can blame the marketers and the fast food companies.

You can blame the starving people from around the world you were warned about as a child.

Go ahead.  Blame the carbs.

Blame the fats.

But that won’t help you.

You need to do something to “change the program” and I have one


QUESTION that can help.

This is the QUESTION I now ask before every meal and it is helping me.

This QUESTION helps me to take and eat less food.

This QUESTION allows me to leave something on my plate.

This QUESTION taught me not having seconds is ok.

This QUESTION stops me from stuffing myself when I am no longer hungry.

This QUESTION has been so powerful for me, I want to give this gift to you.




How does it work?


Right before you are about to eat, ask yourself the QUESTION.  If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.


Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.


Face it, you already have all the answers.


You know what is and is not good for your body and when you need to eat.  Use the QUESTION so your mind doesn’t allow you to act confused.  Fruits, Vegetables, Lean Meats, Water.  Start there and feed your body before your mind worries you about the difficulty with going gluten-free.


Food is a drug.


People who have overcome challenges with drugs still face those challenges every day.  The plan to stay drug-free is simple:


Use effective strategies to avoid bad habits and take it one day at a time.  

For your challenges with food, take one meal at a time.  The effective strategy is to ask, answer and adapt to THE QUESTION.


Now I know you may have one QUESTION of your own:


Is it ever ok to feed my mind?”  My answer is, “of course.”


Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.

But this is not a license to allow your mind to destroy your body.


Constantly indulging your mind at the expense of your body is not the answer.


If you have a sweet tooth, have a taste of chocolate, not the whole bar.

If you like steak, cut it in smaller pieces and save some for later.

Want some ice cream? Have a small cone, not the whole gallon.


But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.


Can it be that simple?


Give it a try and see for yourself.


Are You Feeding Your Body Or Your Mind?


The answer could set you free,




Do you need help with any of these tips? Looking to start a fitness program?

CLICK THIS LINK TO FILL OUT THE FORM and one of our Certified TFW Coaches will be in touch with you right away!


If you’ve tried to lose weight and failed, you’re probably thinking that it’s a mighty difficult task to accomplish.

Do you feel like you’ve tried every diet and exercise routine out there and nothing works?

Don’t give up! Achieving your weight loss goals might be easier than you think!

Small Changes = Big Results

The TFW 8 Week Transformation is not a “quick fix” program, its a lifestyle.  We help people make a series of small changes, one at a time, whether it is a change in diet, exercise routine or mindset.

Here are 10 TFW FAT loss tips to implement into your lifestyle:


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  1. Drink More Water– Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint. Give your body the water it craves and it will reward you with better health – all the way down to the cellular level. Drinking plenty of water helps keep you from consuming excess calories, too.

Click The Image For Your Free TFW Top Ten Tips For Fat Loss Download!

  1. Eat More Vegetables– You can eat huge amount of vegetables and feel good about it.  They contain antioxidant, micronutrient, and anti-inflammatory properties and should form the BULK of your diet relating to portion sizes. Make veggies a centerpiece of your meals and snacks. You should consume larger quantities and be confident that it takes a huge heap of veggies to even come close to maxing out your carbohydrate “budget” for the day.

Try to buy locally-grown vegetables for freshness, taste, and maximum nutrient value. Local produce ranks above anything even remotely-grown organic vegetables, because the health benefits are lessened when produce is picked early and transported long distances to your market.

Here is a quick list of some of the vegetables with the highest antioxidant values: beets, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, garlic, kale, onion, peas, red bell peppers, spinach, and yellow squash.

  1. Eat Enough Protein – Your body digests protein more slowly than fat or carbs, so you feel full longer because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Protein is essential for maintaining muscle and burning calories. I suggest only High-quality protein from foods such as eggs, lean meat, poultry and seafood.
  1. Eliminate Fast Food –  Taco Bell, McDonald’s, Burger King, potato chips, crackers, Doritos etc… NO fast food!

Sorry I got a little emotional about junk food.

But it’s true!

We all know it’s terrible for us yet you drive by McDonalds at 7pm on any given night and there’s a line of cars at the drive through waiting to order a future health problem in a box!

  1. Limit Sugar Intake – Consuming sweets generates a high insulin response with almost no nutritional benefit.

If you absolutely have to have something sweet in your house, you can acquire some high-cocoa-content dark chocolate. Stevia, a plant-extract with some healthy properties, can be used in moderation as a sweetener in recipes.

  1. Reduce Bad Carbs – Bad carbs in the form of toxic foods and drinks are sabotaging your health and metabolism
  • All flour products
  • All sugar products
  • All liquid sugar calories (sodas, fruit juice, sports drinks, etc.)
  • All processed and factory-made foods with chemicals, preservatives, additives, artificial sweeteners, high fructose corn syrup, hydrogenated fats, etc.
  • All grains, breads cereals.
  • Ditch anything that is not real food. That means anything that is processed (i.e., made in a factory) or that contains sugar in any form (including honey, molasses, agave, maple syrup, organic cane juice, or artificial sweeteners), white rice, white flour, hydrogenated oils, high- fructose corn syrup, or foods with preservatives, additives, coloring, or dyes. Be merciless!
  1. Get Quality Sleep – Sleep is the most important factor in recovery. You need to get your rest to get results, I’m talking between 7-10 hours minimum.  Sleep is paramount for muscle recovery, hormonal balance and most of all mental health.  So put down your iPad, get off of Facebook, shut off the TV and get your rest.
  1. Eat More Healthy Fats – Fat is not bad, actually its the opposite. Saturated fat packs on more visceral fat than polyunsaturated ones. Polyunsaturated fats are the ones found in nuts, seeds, and fish like salmon and can help you lose belly fat. Get your daily dose of PUFAs.
  1. Tone Down Alcohol Consumption – Alcohol, like soft drinks, is an example of a high carb, low nutrient drink. You want to get most of your calories from healthy foods, not from unhealthy drinks. Ever hear of a beer belly? I thought so. Alcohol consumption will undermine you if you let it… so don’t let it!
  1. Do TFW!

Weight Training – The TFW System is built around performing simple, functional, compound strength movements such as Squats, Push-Ups, Pulling and Pressing Movements and of course A LOT of CORE! Especially if you take a class with your favorite TFW Coach.

These movements are essential your health and fitness, will build strength, change your body composition and even help with your self confidence!

The great thing about weight training is you get a lot of “bang for your buck” in a short amount of time.

Hurricane Training – Moving With Velocity, meaning moving as fast as you can.  All-out sprint workouts are short in duration, burn tons of fat, build muscle, increase energy levels and even kick up that metabolism.

In the TFW system we call this type of training Hurricane Training. These workouts are not only FUN they’re MAJOR FAT burners.

The world is set up for us to be un-healthy.  I get it.  It’s easier to pull into McDonalds with a car full of screaming kids and get dinner for the whole family than it is to figure out what to buy and how to even make something healthy.

Social media, 24 hour news networks, marketers selling the next big weight loss gimmick, organic, all natural, free-range, wild caught, the list goes on and on. We walk around with our heads spinning wondering what the hell to eat.

I’m here to tell you take deep breath, and start incorporating some of these tips to your lifestyle.  Building good habits by following the TFW Top Ten Fat Loss Tips will lead to a leaner, happier, healthier you!

Do you need help with any of these tips? Looking to start a fitness program?

CLICK THIS LINK TO FILL OUT THE FORM and one of our Certified TFW Coaches will be in touch with you right away!

The Secret to Every Successful Diet And Fitness Program

Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really be fearful of.
Does Exercise Scare You?

The Secret to Every Successful Diet And Fitness Program

Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really be fearful of.
People are naturally afraid of things like heights, snakes and spiders. Put most children and adults up on something really high or hand them a python and they will give you the same reaction.
Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often.
Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.
I see this fear creation ability first hand at almost every gym I visit around the world.
Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.
Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.
How did I know?
Terror is easy to read on the faces of your audience when you are standing in front of them.
A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.

Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.

I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”

Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”

To be clear, exercise is not scary. And at TFW we will prove it.

You see, sitting on the couch and eating fast food is scary.
Lifting a bar with weights off the floor while working out is not dangerous. Lifting too much food to your mouth without working out is dangerous.

Running, jumping and sweating is not going to disable you.
Cancer, diabetes and heart disease will disable you.

Click the image below to download the 10 Reasons Why You Should Drop 10 – 15 Pounds

Screen Shot 2017-03-27 at 9.59.02 PMDuring the evening, as I talked about the expectations for the program, I could see the fear start to melt away. The initial anxious scowls were turned into optimistic smiles.

But I had to wonder:

“What about all the people that didn’t come tonight because they were too afraid? What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?”

That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.”

The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them. Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:


Michael let the group know he spends his days driving for work and had gained over 50 pounds. He knew he was eating the wrong things. He knew exercise was important. He heard it from both his doctor and his kids.
Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day. My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.

Do any of these make you nervous about starting something new?
• Fear of Failure
• Fear of Change
• Fear of Injury
• Fear of Rejection
• Fear of Reality

If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.

Action is the magical cure to your fears and you don’t need a prescription to get it. Action is where the fear ends and the excitement begins.

SHOW UP and you can no longer let the first step be what’s holding you back.
SHOW UP and your calling, art, passion becomes more believable.
SHOW UP and your potential will start to come through.

The first thing I did at the orientation was congratulate the attendees on his or her courage. When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.
Now I am challenging you.

You are letting your fears hold you back from something. Whether it is your fitness, family, work or passion, you know the world is waiting for more. At Training For Warriors, we ask you to be a warrior.
A warrior is defined as a fighter.
A warrior is also defined as being brave.
And bravery is not the absence of fear, it is SHOWING UP in spite of it.

Time to SHOW UP,

Powerful Stuff Right?
Imagine if you feared the couch more than you feared change?
Imagine if you had someone to help you every step of the way
Imagine having someone to tell you they’re proud of you
Stop imagining and start SHOWING UP

The Coaches at TFW Doylestown are here to help you every step of the way
So are you ready to learn how to drop 10-15 pounds? Looking to start a fitness program?

FILL OUT THE FORM BELOW and one of our Certified TFW Coaches will be in touch with you right away!