Motivation is a hard one when you wake up every day to the unending Ground Hog’s Day in real life. As many of you are suffering the same week’s long absence of your familiar routine of going to work, gym, then home the feelings of restlessness are bound to push any normal human being over the edge. The best practice is routine and planning. Prepare for the next day and anticipate the schedule. Look at the Master Calendar on the Home Page and see what type of workout you will need to do. Make a time on your clock to do it and set the alarm to go off. Get your water, get your workout stations set. Get your music ready and just Go! Every day. Make this a routine. Need help? Just email me what you have for equipment. any restrictions or injuries, how hard you want to work, and I will email you workouts. Free of charge.

Where do you draw your motivation and/or inspiration for fitness? Life? Career?

We are inundated by  every marketing program in print form, internet postings, social media, videos, etc. We tend to get numb to the words and ads, and all the noise. The same system that we teach in our classes, personal training sessions, seminars, certifications are all the same message: Mini Sets. This means breaking down the enormous task, and making it small enough to comprehend, and task it purposefully. I’ll give you an example: My boy hates writing speeches, book reports, and writing on topics that require him to research things to write. Let’s just say that’s lesson I learned from my parents and made me a better writer growing up. Nevertheless, as any 10 year old to 13 year old, he struggles with the content of the topic because it is so large. Lets take a recent writing assignment I gave him on IPOD’s (he chose it). The task was 3 pages. He couldn’t get his mind over the enormity of the topic and didn’t know where to start. SO he dragged on, whined, fussed, and just “winged” it. His paper was a disaster. He had the introduction with 2 sentences. Can you see the similarity with fitness now? No?

The topic of IPOD is GINORMOUS(Love that word!) Think about all things IPOD and what it encompasses from beginning to marketing to function to who made it, manufacturing, to what can be done with it, what generations there have been, the design and etc….

Motivation is the same. You have to focus on the smaller topic. What can you do to break down motivation into smaller, manageable topics that can be used immediately? Why am I not motivated? What is the feeling I get when I tell myself to go workout? What is my reasoning for working out?

The motivation can come from anything. The best is being inspired to do it after realizing you “want” to do it. Goals are helpful. Written programs are extremely helpful. Training partners are great.

My motivation came back to me because of the boy. He struggled with Lacrosse. Had a hard time being aggressive with team sports. But, he gravitated to boxing, and muay thai. Weird. I had taken a break from MMA and fitness training , and teaching at the Police Academy, I was tired of the long travels to the cold BJJ schools, and being sore every fucking day. I lost my desire with my day job. Hated the City. Hated the Admin. Hated everything that was going on in the divisive, polarized world. But he loved to bug me to train him. Slowly, we trained together. We did it outside when it was warm. Then trained in the garage. Then we reorganized the basement and trained there in the winter. Holding pads got me motivation. Teaching him got me motivation. His progress and eagerness to train got me motivation. Sometimes, you need to find the motivation from those around you. What’s yours? and self defense are deeply interconnected. Many, if not all, self defense professionals will tell you the number one prevention or proactive thing you can do as either a civilian or a professional is to maintain a high level of fitness. For example, high Metabolic conditioning also known as HIIT, or Official Caveman Training, increases the the amount of blood stored in your body by as much as a pint or more. That pint of liquid life could be the difference between surviving a gnarly attack or bleeding out.

Ask yourself these simple questions: Do I train some combatives on a routine basis? Do I have a mental plan for how my body will react to the stress of being under attack or being placed into an extremely stressful situation?

Test yourself with these simple movements and see where you rate: Forward roll over your head several times, then roll backwards the same amount and stand up. You should feel disoriented and your horizon should be unstable. This is the same feeling you will experience should you be punched. Minus the pain in your face. What’s your next move? Do you do some Kung Fu or bum rush? Your initial response will be to resort to gross motor skill movements unless you have been training consistently. If you wrestled back in the day, you will respond like a wrestler. If you played football, you will most likely try and tackle them. If you do boxing, you will respond like a boxer. Are they correct? Yes.

Commitnoexcuses teaches P-A-R. Protect, Attack, Run. This system is simple. Gross motor skills and reduces movements to 1 or 2 counter attack techniques focusing on spatial recognition, striking, and rooted in foundational fitness. These seminars are 2.5 hours long and can be up to 50 attendees. No other equipment is needed.

Personal Self defense sessions are also available upon request. for a resume and rates.

You can use the contact button and request a resume from us so you know who you’re learning from. Conducted numerous Self defense seminars ranging from women’s self defense, to Specialty units.

Certifications and Seminars

Dates/Times/Location TBD

In the past we held a 3 day certification but I think we honestly missed the mark on transitioning the participant to the API Instructor. It was challenging and difficult but the real “essence” of the training was lost due to physical fatigue, anxiety, and peer pressure. This 2 day, 10-12 hours certification is streamlined for maximum benefit. Historically, we have held seminars and API Instructor certifications in numerous gyms including UFC GYM in Concord, API Texas-Tyler, API Virginia Beach, and a whole gaggle of them in the Twin Cities. We’ve even done seminars on Fort Bragg, NC, Camp Ripley, MN, and even so far away as Australia. But we don’t talk about that much since they stole our name but never really got the true meaning of fitness and “Real Caveman Training”. But that’s a whole different Blog!!!!

Back to the Certifications:

  • You will learn how to speak confidently in public and in front of groups.
  • You will learn how to demonstrate the API Dynamic Stretches, and each exercise you are demanding of your clients to be displayed perfectly by you.
  • You will learn Time Management and how to effectively use the stop watch; Running time, or Start/Stop time? Rest can be an ally or a crutch. You decide how your clients benefit from it.
  • You will learn spatial recognition and how to make formations to your advantage and most importantly: SAFETY!!
  • You will learn every program we have on this site including how they differ from energy systems, to Tempo, to Rest time.
  • You will learn how to undulate a program by regression/progression for differing fitness levels in one class.
  • You will learn the concepts of Modality Training and how integral they are with API Energy Systems and our routines. This includes:
    • Kettle bells (KB)
    • Battle Ropes (BR); Waves and Pulls
    • Bar Bell (BB)
    • Med Ball (MB)
    • Dumb Bell (DB)
    • Heavy Bags (HB)
    • Jump Ropes (JR)
    • MMA Training (punch/kick/Ground)
  • You will learn how to use our Free Toolbox items to your advantage and maximize your sessions for Personal Training.
  • You will learn and experience IHEA! And then be able to share that glorious feeling of the Attacking Mindset to your gyms and clients.

If successful….

You get a Certification. Maybe some CEU’s for your Fitness Credentials. Maybe a cool Tee Shirt, more likely a cheap sticker. Your own copy of the Red book. A greater understanding of how little I actually know and how you can add to your own toolbox as a person, and a fitness professional. I’m not an expert. I’ve been in the fitness game a long time. Owned a ton of gyms and closed them too. But, I do have some experience and first hand knowledge of what I believe is the best damn program on the planet. I didn’t day fitness program. This is a Program designed to maximize 2 days of Instructor and Professional development, using the Official Caveman Training™ as the back bone of training.

Our Signature Gyms will be our host depending on interest. Or we can come to your gym too.

API Texas-Longview

Silver Back Fitness, NC

Contact us with questions, or comments or if you’re an old certified API Instructor from around the world, send me an email too!

The age old question. How Do I Lose Weight? Pushaways. Yep. Pushaways.

(You) …. What the F is a PushAway?!

(Matt) You push away from the food and plate. mic drop. sad face.

I’m not a nutritionist or a dietitian but rarely in my past hundreds of PT clients have they ever needed one to lose weight. So for all you experts who want to chime in about what the current and newest trend or fad is, save it. You use what works best for you and keep this simple thing in mind. What ever you put in your mouth for calories, you have to expend or use up. No matter if its 200 calories in one sitting of cake or 2000 calories of raw veggies, its still the same number. Are there benefits to certain foods, yes. But the entire premise of losing weight is caloric intake. Period. You can do 7 days of HIIT or Caveman Training plus cardio but your body transformation starts in the dining room.

5000 k/cal is equivalent to one pound of fat. So you have to be deficient by that amount through eating, and exercise to lose that one pound of fat. Its everything that goes inside your stomach. You have to be meticulous and you sure as hell can’t guess. Pop is my biggest weakness. Coke. 200 calories. Everyday. I got fat. Stopped drinking pop and sugar drinks. Lost 10 pounds. Went to the gym and combined cardio, regular strength days (split lift days into upper, lower, all body), and every other did a Caveman Training regiment for undjulating or randomizing my muscles and kick my own ass by raising my heart rate over the Max. Yeah. OVER the max. Into the red zone.

Be consistent. You spent all these weeks, and years making poor choices with your diet and lack of exercise. You have to be consistent so it becomes not just a habit but lifestyle. Cheat meals. Nope. Nope. Nope. Stop eating like your first date. This is your married diet. The way of eating for the rest of your life. But hunger pains?! Eat all the raw vegetables, fruit you want. My go to was radishes. I don’t know why, but at 5 cal. per radish, it helped. I still chow them down. Kimchee. Tofu. Sauerkraut. Pickles of every kind. Oh! but the sugar and salt. You’re fat. You’ll be fine. Just watch the entire caloric intake. Exercise. Drink water. Stretch. And be kind to yourself. Jesus, its life!

There’s a reason why we eat, and act poorly against our self. This causes stress. Stress causes us to be unhappy. Unhappy leads us to the Dark side……

Or maybe just recognizing you’re going through a lot of shit right now is why you’re unhappy with the way your body weight is now. And if you were my client, we would have a nice chat after the CAPs assessment. Mental Toughness Training. Keep a food log. Keep an activity log. Make it important. Make it a habit. Then it turns into a way of thinking and a way of living.

Questions? email me:

You got this! All you need is a little direction and push.

The Quote, “Commit…No Excuses!” originated from the mindset that if you want to train, then shut up about it, stop making plans or make excuses and just show up and train. Its simple. The story comes from my old business partner, Scott Ramsdell(, who was sick and tired of new and old clients making plans, scheduling a time, and then last minute calling to cancel with excuses. It is a tired old problem that all business owners face. Even on a greater scale, what many people in the business, education, police, anyone faces…Excuses! Hell, I remember when Brock Lesner had his “people” call and change his periodized training day. What?! You know who never changed or made excuses or deviated from their periodized SC fight programming? The Muscle Shark. Sean was the best at meeting his commitments. Never missed a one!

I digress. The slogan is important to remind me that if you START past GO, you better finish it. In business, in Life, at Work, at Jiu Jitsu, at Real Estate, in taking on a project, and really to yourself. Sounds pretty stupid? It can be. Corny? Yeah. I have seen the GO HARD OR GET THE F..OUT OF THE WAY! This is not one of those situations. Its a reminder to stay committed to what you think is important. Do you have to go 100% all the time? You can’t. But long view, the consistent ones always triumph. Quit? Sure. Pick it back up, Yeah! That’s the Commit..

My Commit is thus: I started this journey in 2006. After 5 years I wanted to be done with the gym business. I hated going to the gym and covering classes and working the business end to just slowly grow. I loved our clients. I loved our training methodology. I loved the potential we always seemed to have coming at us with new projects and new contracts. Man, did I love our clients. Fritz, Soucy, Zev, Tony, Molly, Holly, Lance, Hawk and the Intern (the list is endless and if I missed yours, you can email me and chew my ass out).

Then came the API Instructor certifications. And the 9 international affiliate gyms. Our signature gyms in Texas, and Montreal. Josh and Holly, who were all in from the beginning, to Fred, and Jim and Jill, even Megan O, and Gump! The UFC Gym certification and the crazy swedes to our english bloke. Raz, you crazy son of a bitch, MMA fighter in the UK!!! Shana, and Travis, Zak. The USMC Poolees every year to the trips to Camp Ripley, to BJ’s birthday marathon run and all of our past fighters. The best were our past trainers and instructors who fell in love with our Official Caveman Training™ system too. They became great Instructors in spite of us. Damien, and Ben, to Tiffany, to Caleb, Ryan and Kaitlin. Our reach was wide and deep. The one consistent was our training system. We strayed away from the Back to Basics philosophy and chased the new trends and new shiny objects even though we had the best damn program here. I fell in love with this style of training. I fell in love with the way the API Instructor certification made us better trainers and the best group and personal training instructors. I know all our past clients miss our brick and mortar gym and classes and have struggled to find something close to scratch that itch, that euphoria and excitement of accomplishment after given an insurmountable task after the dynamic stretch. OH GOD WHAT IS THE TRAINING TODAY?!!! My Commit is to share my experiences and keep that love I have for the Official Caveman Training™ because it never gets old or outdated. It is always adapting and changing but the core programming is solid. As an Athlete, as a Trainer, as a Gym owner I hope you find as much passion in this site as I have had in the past 13 years accumulating the knowledge and pictures, friendships, partnerships, and memories of API.


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