Gino's Blog

Ladies’ Night – Happy Hour

Here’s Real-Life Lesson #1,913 I’ve taught to football players for 40 years and college law enforcement students for two decades – separate from the rest. Dual meaning.

First meaning:  Getting to the next level doesn’t just happen. Turning pro in any field or on any field is the outcome of intense competition. You have to fight for your dream whether it’s a job, scholarship, or business. The fight is to separate from the rest of your competition. If you don’t, you will blend in and dissolve in the mainstream. You will get stuck in traffic. You will disappear in the crowd. If you don’t distinguish yourself, you will never get positively identified. You have to stand out by standing up and fight for the same dream that hundreds and thousands want.

Second meaning:  Excessive down time brings you down. Dual meaning. Down in the dumps and down in the standings. If you don’t separate from excessive rest, you will never separate from the rest of your competitors.  It starts with your workouts.

When I started working out in 1969, there was only one type of workout – intense. In the 1970’s and 1980’s, workouts changed to more intense. I learned the power of minimal rest between sets and reps in my manual labour/labor job at Maple Leaf Mills, carrying 140 lb. flour bags – one rep every 20 seconds for a total of 1,200 reps during an 8-hour shift. An 8-hour full-body workout. They didn’t give you the next day off to recover. They didn’t give you time off for a massage. You did it again for 5 straight days and overtime for a sixth day.

With all love and respect, the fitness industry sometimes floods cyberspace with pure bullshit. Bullshit is not created equal. There is impure bullshit and pure bullshit. The 2016 definition of intense is a softer post-modern version of the original definition. The key to getting in peak shape is true intense workouts that reduces rest between sets to the bare minimum – time needed to change plates. My football teams have worked out in the most intense strength and conditioning you can imagine. It has to be experienced to be believed. It’s worked out. The system has built-up underdog teams that have won championship rings and moved underdog players to the next level. My daughter Leeann Arcaro-King uses the same principle in her X Fitness Boot Camp for women. Two nights ago, on Halloween night, I hosted another Ladies’ Night, compliments of X Fitness. The X Fitness version of Happy Hour. The X Fitness Happy Hour is at a different type of bar. At the X Fitness Happy Hour, you hammer the bar instead of getting hammered in the bar. The purpose of Ladies’ Night/Happy Hour was to continue our 47-year Halloween workout streak. Instead of downing candy bars, you lift bars. Instead of dressing up and throwing up, you dress up and lift up.

The amount of sets and reps lifted in 50 minutes had to be seen to be believed – 45 sets, 505 reps. No complaining, no whining, no excuses, no quitting. The reason was conditioning – Leeann’s Boot Camp conditions women the same way my football practices condition players. It’s easy to call your workouts intense. It’s not easy to endure true intense workouts. Thank you to the ladies who showed up and for continuing our Halloween streak. #Freaky #Frightening.

At the mid-point of the workout, synchronicity happened. Welcome to My Nightmare by Alice Cooper played in the basement floor of X Fitness. One hour before, it was the Top 1000 Workout Song of The Day that I broadcast on Blunt Talk Podcast with guest Dr. Floyd Spence. The very next song was Iron Man by Black Sabbath, the Top 1000 Workout Song of the Day announced during the previous Blunt Talk Podcast with guest Jason Latas. There is no such thing as coincidence. There are only connections. The chances of those two songs played back-to-back are lottery odds. Both songs were released in the 1970’s. What did it mean? It meant that we don’t live in the past but we visit the past every workout. Every workout connects the past, present, and future. What was, what is, what will be. The more you visit the past, the longer you stay young. The best anti-aging is iron. Lots of iron.

Here’s Real-Life Lesson #1,921 that I have taught football players and college students every single day: if you are feeling down and can’t find the energy to separate from the rest, there are plenty of people willing to trade places with you – the sick, the dying, the poor, the hungry. Train like your life depends on it. Train for those who depend on you. Be more or be less – it’s your biggest decision today.

An audio version of this blog will be a future episode on Blunt Talk Podcast, compliments of X Fitness.  X Fitness is committed to lift in body, mind, and soul. X Fitness is 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 123 Blunt Talk #Podcast episodes are free, permanently archived downloads compliments of X Fitness. Every guest has a Soul of a Lifter. Guaranteed to lift. Here is the link:

Blessings & all good things.


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 SWAT FOOTBALL Books are at:

His books include:

4th & hell: seasons 1 and 2, Soul of a Lifter, SWAT No-Huddle Offense, SWAT Defense, SWAT Tackling Video & e-book,  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.” The first stage of his new Blunt Talk e-books is now for sale. He is currently writing three non-fiction novels book called The Mystery of Murder: Working with the dead, Midnight Shift from Hell, and Another Bar Fight. Another book on human potential called “Hashtag Peace” is at the editing stage.


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