Five Keys to your Fitness Success!

Below you will find information on the keys to success in high performance fitness training. Becoming stronger, faster, more agile, more flexible, and in general more athletic takes dedication, presence of mind, and of course lots and lots of hard work. If you want to become a dominant athlete you need to adhere to the list below. This is the difference between becoming a high performance athlete or settling for a mediocre level of fitness.


No matter what your goals are, training frequency is the key to success. Without it your system will be lacking valuable training time it needs to shed body fat, build strength, and become a functional machine. Humans are meant to be physically active every day. This does not mean running everyday. In fact running everyday is very bad for you. Variety is key, composing of lifting heavy things, body weight, cardio, and sport.

3 Days/week – Good enough to maintain what you have accomplished but not great for rapid results or weight loss
4 Days/Week – Allows for greater variety in training that will bring your skill set up to speed much quicker. Greater results will follow. Body composition will change faster.
5-6 Days/Week – This is ideal for anyone who wishes to lose weight or be able to perform at a higher level. Allows for rapid development of skills while maximizing your fat loss, building lean muscle, and excelling in all areas of training.

Always take at least one full day off from structured training.


Research has proven over and over that shorter bouts of high intensity exercise have a greater impact on your fitness level and overall health than longer, lower intensity, distance type workouts. Training with short duration, high intensity exercise rapidly develops your ability to perform more work in less time while simultaneously benefiting your endurance level. Max levels of athletic power are developed during short intense sessions. It also boosts your metabolic rate allowing you to burn more calories in the course of a day melting away stubborn body fat.

Low Intensity, long duration = Low Results

High Intensity, short duration = Max Results


Using movements that benefit athletic performance and our daily lives is our focus. Because your body works as an entire unit to perform functional movements, selecting exercises that train your body in this way is crucial. We will seldom use exercises that train one muscle only. Biceps Curls and Leg Extensions are examples of poor exercise selection. Burpees, Clean & Press, Deadlifts, Thrusters are examples of wise selections in terms of function and are all movements that are replicated life.
Keeping your routine full of variety not only keeps you from getting bored, but also more importantly helps keep you from getting injured. At the same time Variety maximizes the way your body responds to exercise by keeping it in a constant state of adaptation – maximizing results.


How you eat is how you are going to look. Eat Jelly doughnuts = look like one.
Proper nutrition is crucial to how your body responds to exercise. It is the determining factor on how your body burns fat, builds lean muscle, and performs during high intensity exercise.
You should eat just enough healthy foods to support your athletic performance but not enough to support body fat.
Each meal should contain each of 3 macro-nutrients, balanced properly.

Carbohydrates (Fresh Vegetables/ some Fruits)
Lean Protein (Buffalo, Fish, Fowl, etc…)

Healthy Fat (Nuts/Seeds, avocado, coconut, olive oil)

We are primal beings whose genes are 2 million years old. We have not adapted to the high glycemic processed foods of today. GRAINS NOT EDIBLE! The consumption of grains starting 500 years ago is responsible for the increasing downfall of health of humans.

Things to stay away from:

-pre-packaged foods


-Sodas / Sugary Drinks
-anything your caveman ancestors wouldn’t of had access too

Eat Lots of Fat!

In order to get back to your genetic best we have to use fat for energy. Most humans now-a-days have converted there once lean, fat burning and strong able-body into a sugar burning, fat storing warehouse of disease and filth. In order to get back to your preprogrammed genetically fit body, we must use fat for energy. Humans have been using fat for energy for 2 million years. Cut out the processed carbs and replace them with minimal fruit and lots of vegetables and increase your fat intake! This will stop your body from using sugar for energy, therefore stopping your cravings! This takes about 3 weeks of dedication, but all your cravings will disappear and you will run on fat for fuel. Your body will start pulling energy from all of your fat stores and you will start melting away fat and gaining lean muscle. The more fat you intake the less fat your body will want to hold onto.

We come from the sea. Although we are no longer there, and we now inhabit land, we are still made up mostly of water. Water is LIFE. So many body functions rely on water and we must supply our body with a constant supply of water to keep all of our functions running smoothly. Water will make you live, and live longer. A lot of medical problems people have and take medication for can be fixed if they just drank the appropriate amount of water. Water is the most important thing we must intake, and because of that we should make sure to get pure water.Staying hydrated is critical to your health. Dehydration leads to lower blood volume, which increases your chances of heat related injuries. It also hinders your system from delivering nutrients and oxygen to your muscles and removing waste products caused by exercise.

The general rule is to take your bodyweight and divide by 2. This is your daily amount of water that you need to consume in ounces.

Bodyweight of 200# / 2 = 100oz Daily

You will add additional water if you are training hard or the climate is hot. I recommend purchasing a 3-liter jug for measuring your water consumption. Having a larger jug that you fill once a day is easier to keep track of. Drink before you get thirsty! Thirst is a sign of dehydration


This is an area that few people think about as important in terms of fitness success. How you handle recovery is just as important as the training itself – Possibly more important.
The human body is quite an amazing machine. The way is manages it’s internal systems is simple but very complex at the same time. Your body is always trying to find a state of homeostasis (physical equilibrium). In terms of fitness – this is where the “use it or lose it” phrase comes from. Your system will adapt to the stress or lack of stress placed on it.
When you create stress on your body (Lifting Weights, Sprinting, Circuit training, Etc) your body will modify its internal systems (nervous system, increase muscle mass, etc.) so that it will have to exert less energy next time during that exercise.
For example – if you lift heavy weights often your body will make you stronger. If you sprint often you will get faster. This is your body’s way of finding balance. It is important to remember that your body grows stronger in the hours/days following the stress that has been placed on it not during the stress of training.


Getting enough rest in addition to eating well are the most important ways to aid in recovery. Some people can function on 6 hours of sleep but 8-9.5 hours is essential. The harder you train the more time your body needs to heal itself. Sleep is vital to many chemical adaptations that happen in your body. In order for this to happen your body needs to register that you are sleeping. Our skin cells must not sense light. Therefore turn off the TV, cover any electronics that have light, and black out the windows. Your room should be as dark as a cave, if you open your eyes and can see light, then so does your skin cells. This will confuse your body and it will not do all the full functions of sleep. Sleep will make you:
Lose Fat
Curb your craving for carbohydrates
Eradicate depression
Lower your blood pressure and stress levels
Reverse Type II diabetes
Minimize the risk of heart disease
Help prevent cancer

Sleep has been apart of life since life existed. It wasn’t till recently that we harnessed the power of light. Light has negative effects in the fact that it keeps us up later than we should be up. Up until recently we went to sleep with the sun and arose with the sun. So turn off your T.V. and computer at night and go to sleep. You will live longer, perform better, be happy and healthier.

Post Workout Stretching / SMR

Keeping your muscles flexible and your Range of Motion thorough will help in preventing injuries. If you are only training 3 days per week you should still be working flexibility daily – especially if you have chronically tight areas. Using the foam roller on sensitive muscles cannot be overstated. The foam roller is one of the most important tools in injury prevention by relieving adhesions between the muscle and fascia. This aids in lengthening your muscles back to a normal state. Along with the foam roller we will show you other methods using harder rollers, tennis balls, and baseballs. Yoga is also a good complimentary exercise.

Training & Nutrition Log

Everyone who is serious about training needs keep a training journal and nutrition log. This will allow you to monitor your program and identify flaws. By identifying flaws you can adjust your program to maximize results. We have a online software program that will chart all progress. Complete with graphs, goal setting, power output mapping, and body measurement recorder. All you have to do is input the data. There is a computer here for you to do that after every workout.
If you prefer you can also purchase a hard cover notebook and log each days activity and eating. I believe this is a must for accountability and anyone who is serious about training.

Ronnie Teasdale
CrossFit Mean Streets
Downtown Los Angeles

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