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Here’s Real-Life Lesson #5,111 I’ve taught to football players for 40 years and college law enforcement student for two decades – break it up. Quadruple meaning.

First meaning: Fighting is not allowed at practice or games. Football is not hockey. You don’t have to fight because there’s plenty of legal contact allowed. Every fight must be broken up or you’re fired from the team. Not cut, fired. Two separate concepts. We never cut anyone. But we do fire those who fight. Fighting in football is the worst waste of energy and it sends the worst message to the opponent – that you can’t handle playing the right way. Those who can, hit. Those who can’t, fight. If you start fighting in practice, you are responsible for breaking it up. No one else will. The only reason that hockey players fight is that they know someone will break it up. If you fight at our practice, we move the ball somewhere else and continue practice without you. When you know that no one will break up your fight, you will break it up yourself. Guaranteed. Break it up yourself. No one will do it for you.

Second meaning: When you get called to a bar fight, street fight, or house fight, break it up asap. Don’t wait for the fight to break up on its own. Don’t make false presumptions – it may not be a consensual fight. Someone may be getting attacked. If you are too weak to break up a fight, you should be fired because you are a threat to your team and the public. When you get sworn in, you forfeit the right to get out of shape. You forfeit the right to become weak. You have an obligation to lift, to work out, and never stop training. Ever. I reminded college wannabe cops daily for two decades that they have an obligation to be the fittest version of themselves always, not once in awhile. There’s a standard of fitness in the selection process – physically, psychologically, intellectually, and spiritually. There is a standard of character in mind, body, and soul to get hired. You have to raise the bar to get hired. You don’t get to lower the bar after you get hired. If you can’t break up a fight, you are neglectful and unfit for duty. Break it up yourself. No one will do it for you.

Third meaning:  Every human faces a daily fight with self. No one is exempt. No one is immune. The fight with self is the psychological bar fight where you either spill your guts to win the fight with self or you end up spilling your gut with an expanding waist line. Break it up yourself. No one will do it for you.

Fourth meaning: Break records by smashing them up. My football team has records for every lift in the gym, every drill in practice, every sprint in practice, and every aspect of game-day performance. Contrary to popular myth, there is an I in TEAM. Individual records directly lead to record-breaking team performance. You want your name in the record books because it is joyous expression of your soul and the strongest expression of love for your team. In Lifting Language, breaking records is called Personal Best. Here’s why Personal Bests are vital to you and your team:

  1. Personal bests bring out your personal best.
  2. Your personal best brings out your team-best.
  3. Team-best brings out more personal best.
  4. No personal best brings out your personal worst.
  5. Your personal worst brings out team-worst.
  6. Team-worst brings out more personal worst.
  7. Personal bests raise the bar, literally and figuratively.
  8. Every personal best marks another degree of strength.
  9. Strength is our greatest natural resource.
  10. Every personal best is evidence of a breakthrough.
  11. Every breakthrough re-defines possible and impossible.
  12. Every breakthrough teaches you how to make possible what you previously thought was impossible.
  13. Every breakthrough weakens the barrier that used to hold you down.
  14. Every breakthrough breaks UP your limiting beliefs while preventing you from breaking DOWN.
  15. The more you break it UP, the less you will feel DOWN, the less you will bring your team DOWN, the less you will let DOWN yourself and your team. Break it up yourself. No one will do it for you.

Several breakthroughs happened last night at X Fitness during Leeann Arcaro-King’s Boot Camp for Women. Lady Lifters broke it up. Personal bests were recorded. 2016 records were set. Video:

Amanda Morin broke the 2016 record for squats – weight and reps. Twice. She now is the 2016 record-holder – first place and second place. Videos:

Erminia Avolio broke the record for close/tricep pushups. Video:

Close/tricep pushups are transformative. Ten is very good. But Ermina’s 2016 record is excellent:

The most amazing part of these records is that each one happened during a SUPERSET. X Fitness Workouts don’t give it a rest, literally and figuratively. We have trained that way for high-risk sports and high-risk professions for over four decades because strength is not created equal. There’s 1st Quarter strength when you’re well-rested, comfortable, and your uniform is clean and pretty. Then there’s 4th Quarter strength when things become hell. Real-life requires 4th Quarter strength. You don’t build 4th Quarter strength by lounging between sets – texting, talking, posing, posting, or wasting time in one of the many new innovative ways created in the post-modern age of lifting and working out.

There are 30 hours left in 2016. Plenty of time to break 2016 records. You don’t need New Year’s Resolution to break records in 2017:

The secret to recording personal bests is a complex psychological process that starts at the top – dual meaning: mindset and leadership. A process is needed. Nothing just happens – not randomly, not accidentally, not overnight. The secret is REPS – repetitive work with increased workload. REPS build neural pathways that result in Second Nature outcomes – automatic performance on demand. The most important change is challenge but the basics stay the same. The fundamentals are sacred. What you focus on grows, good or bad. Focus on the basics, focus on doing more. Be more or be less – it’s your biggest decision today and every day. That decision affects every relationship, personally and professionally. I have devoted an entire book, Soul of a Lifter, to the concept of being more or being less. When you are tempted to being less, think of those who would gladly trade places with you – the sick, the dying, the hungry, the poor. You don’t need New Year’s Day to wake up and live life furiously instead of living life vicariously. Every day of your life is a New Year’s Day – an opportunity to grow, to re-invent self in mind, body, and soul. You either grow up or you grow down. The direction of your growth depends on the toughest exercise of all – the exercise of free will.

This is a copyrighted excerpt from a new book I’m writing called “The Mystery of Murder- Working with the Dead.” It’s a true story about the effects of working with two kinds of dead people – the officially dead and unofficially dead.  An audio version of this blog will be a future episode on Blunt Talk Podcast, compliments of X Fitness.  X Fitness and Blunt Talk Podcast are committed to lift in body, mind, and soul. X Fitness and Blunt Talk Podcast are committed to the celebration of Good Inspirational News Only. There’s enough depressing news. We won’t add to it. Good Inspirational News Only. All 136 episodes of Blunt Talk Podcast are free, permanently archived downloads compliments of X Fitness. Every episode includes a Motivational Speech and Top 1000 Workout Song of the day. Every guest has a Soul of a Lifter. Guaranteed to lift. Blunt Talk Podcast is grateful to have reached our 67th country in less than two years. Here is the link to Blunt Talk Podcast:

May 2017 bring out your personal best. May 2017 be record-breaking. May you not fall in the trap of being less. May you break it up every day, regardless of what day it is.

Blessings & all good things.


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

Football Head coach – Niagara X-Men Football

Gym Owner – X Fitness Welland Inc.


Gino Arcaro is a widely published author. Currently, he is finishing another book in his non-fiction series: Mystery of Murder: Working with the Dead. All published books are available on on and www.Chapters/, in both soft cover and eBook format. Additionally, his website, features his books including:

Football coaching and non-fiction books: SWAT System: Offense and Defense, SWAT Tackling Video (with accompanying eBook), and 4th & Hell: Season One and Season Two

Business Books: Selling H.E.L.L. in Hell, True Confessions, and eBooks: Soul of Selling, and, Real Business Relationships = Sales

Fat Loss Book: Fat Losing

Workout System: eXplode: The X Fitness System

Motivational Books: Soul of a Lifter, and eBooks: The Pledge, and, The Focus

Children’s Books: Be Fit Don’t Quit, and, The Beauty of a Dream

Policing Textbooks: Arcaro’s Interrogation Case Law

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