Fitness Motivation

Hammer Time

Last week, I filled in as Women’s Boot Camp coach while Leeann was off sick. The 2-part Boot Camp was only one-stage of X Fitness High-Performance Strength & Conditioning Level One.  Leeann is considering a potential separate workout to teach Boot Campers the 2nd part. She’ll be happy to answer any questions. What you do matters but what do don’t do matters more. This is the 4th quarter of 2014. 4th & hell. It’s the toughest time of the year on the body. December is Hammer Time – the choice to get hammered at the bar or to hammer the bar. I’ve explained to thousands of football players who I have coached during 40 seasons about the full concept of Hammer Time – what gets hammered now, determines what gets hammered during the season. Whether you love or hate football, the beauty of the sport is that there’s a direct correlation between Hammer Time and winning or losing. You can’t beat Hammer Time – what gets hammered now, either gets hammered later or does not get hammered later. If you get hammered now, you will get hammered during the season. If you hammer the bar now, you won’t get hammered during the season. It’s a simple concept of relationships where actions lead to consequences for someone on your team or their team.

The shape you’re in now is the shape you decide to be in when it counts. The most important 4th quarter exercise is free will. That’s what 4th & hell is all about – it’s someone’s hell and someone’s escape from hell. It’s the true beauty of 4th & hell – who wins the fight and loses the fight against 4th & hell. When 2015 hits, there will be those who are fit and those who are unfit. Being unfit takes times to fix – one month, 6 months, maybe all of 2015. The fit will just keep getting stronger. Whatever happens in 2015, win or lose, you’ll be able to trace it back to this week. If you end up in last place and wonder why, you’ll be able to trace it back to this week. If you win a championship ring and wonder why, you’ll be able to trace it back to this week. There won’t be a mystery in 2015 because 2015 will play out according to what happens now. You won’t be able to turn back the clock in 2015. What you do now is done. It’s been like this since I started coaching. People wonder why they win or lose, they wonder why some get ahead and some get passed by.  They search for answers in the present, after it happens, but the truth lies in the past. What happened in the past is the reason for what happens in the present. If you like the current outcome, you’ve found the secret to success. If you don’t like the current, change the present because it will be the past for the next present someday in the future. The bad news is that you can’t re-do past sets and reps. The good news is that you can raise the bar and make today’s reps and sets better than the past.

Last night, X Fitness was packed at midnight. Packed Midnight shift at X Fitness on Friday night before Christmas is #lifting. Dual meaning. When I started lifting in 1969, lifters were considered freaks. The word ‘freak’ gained momentum in the 1960’s an expression of fear of anyone different. Being different scared people then. Being different scares people now. The fear of those who are different still exists. The fear of being different still stops people from realizing their full potential. It all boils down to the ‘freak’ label – who we attach it to, why, and how we react to it if it’s attached to us. Times have changed. ‘Freak’ has evolved. ‘Freak’ has been re-defined. During this festive season, it’s easy to get down in the dumps, stressed out over the irrelevant, worrying about the insignificant. The smallness of life can magnify during this festive season unless you get #lifted.  This midnight shift is another example of how attitudes have shifted and #lifted. May you all find #peace and #lifting during the festive seasons that, left unchecked, can wear you down.  #KeepLifting. #Lift yourself and #lift someone else. There’s no greater reward than lifting. #BlessingToAll  #BuonNatale  A link to one of the new X Fitness videos from the X Fitness Youtube Channel is after my signature.


Gino Arcaro M.Ed., B.Sc., Level 3 NCCP (Nat’l Coaching Certification Program)

Head coach – Niagara X-men football

Owner – X Fitness Inc.

Gino Arcaro is a widely published author. His website, blog, Youtube channel, and list of books are at:

His books include:

4th & hell: seasons 1-5, Soul of a Lifter, SWAT Offense, SWAT Defense, X Fitness Workout System, and a 3 business book series called Soul of an Entrepreneur

He also has written 20 editions of 6 law enforcement academic textbooks. A new 8-volume interrogation book series will be released in 2014. And just released, a new children’s book called “BE FIT – DON’T QUIT.” His latest book on human potential called “Hashtag Peace” is at the editing stage. He just finished another book called “Lifter’s High.” Both will be released soon.

It’ll work out if you work out. New Youtube video produced by Shelley Palomba.

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