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Bodybuilding – My Drug of Choice Project My Life Episode 3

Anthony Monetti project my life episode 3
Bodybuilding for me started off from vanity but quickly became my drug of choice to fix depression, anxiety, and social awkwardness. I knew early on by age 16 that I was going to be a competitive bodybuilder. With big dreams of becoming a highly respected and admired face (and physique) in the industry, I began my journey. I'm not done with competing just yet, in fact, I'm just getting back in the game after 13 weeks off from training due to my torn right bicep. But the thing I'm most grateful for is the person I've become from the challenges of building my body. I've learned to set goals and to work toward them using discipline and structure which I've since applied to every area of my life. In this episode, I talk about how bodybuilding has impacted my life and the amazing opportunities that I've attracted from it. When you stay focused on your goals and becoming the best version of yourself you aren't waiting for praise or acknowledgment but when it happens it's a damn good feeling! Topics Discussed in this Project My Life episode 3: believe in yourself. trust the process. practice patience. For more information on the next 90 Day Transformation Challenge at bodhi, head over to: thisisbodhi.com/man-up. Space is limited, apply today if you think you have what it takes!  
BLOG PROJECT MY LIFE /

WHAT SUCCESSFUL PEOPLE DO – PROJECT MY LIFE EPISODE 2

What is the one thing successful people do to become successful? Successful people figure shit out. Often times, they do not have the answers right away but find a way. I’ve said it before, I have more balls than brains and although I love building strategies and finding solutions sometimes all it takes is some confidence to know I will be ok. Because successful people figure shit out. When it comes to paving our path through life, we are constantly faced with challenges and changes must occur; some easy and some not so easy. Whether it’s building a business, starting a family, or transforming your body a certain mindset is necessary to overcome the challenges you are faced with. If there is a will, there is a way. If you want something bad enough, you will do whatever it takes to get the job done. In this week’s project my life episode:
  • I step up my training with the support from the team at Performance Rehabilitation. Dr. Robin, the surgeon who fixed my torn bicep cleared me to return to my normal routine with light weights of course and so the comeback continues!
  • Garrett Nann from Pop Advertising makes a special appearance and talks about prioritizing “The One Thing” we are good at and enjoy the most.
  • I chopped it up with some of the men in the recent Mansformation Challenge at bodhi and the get shit done mentality seemed to be a common theme.
These guys are just like you and me. Each one of them has a unique story and together we discover ways to overcome everyday obstacles in the face of adversity. More of their inspirational stories to follow. We just completed the first 90-day transformation challenge and are about to begin the next on November 5, 2018. Head over to  thisisbodhi.com/man-up to see if you qualify!
PROJECT MY LIFE /

Cheechs Own Coffee Company

Cheechs Own Coffee Company

Steven "Cheech" Chiocchi and Kyle Marino founders of Cheech's Own coffee company

[caption id="attachment_1341" align="aligncenter" width="225"]cheechs own coffee company cheechs own coffee company located In Downtown Somerville NJ[/caption]

A powerful takeaway message to the high school kids graduating this year and think they have to go to college to get a "real job".

You don't.

But you must be willing to risk it all, lose it all and persevere even when the cards are stacked against you.

Here is a little taste of our interview, this is part 1 of 3, maybe 4, or 5. 😬

Project My Life - Cheech's Own Organic Cafe Part 1

Links from Project My Life with Cheech's Own Cold Brew

Cheech's Own - cheechsown.com
Downtown Somerville - downtownsomerville.com
video edits: Somerville Cover

Project My Life - Cheech's Own Organic Cafe Part 2

A few topics we discussed during this episode of Project My Life Cheechs Own:
  • Who and what is a cheech?
  • Why cold brew?
  • Why Somerville, New Jersey
 Stop reading.
 
Watch. or listen. or both.

Links from Project My Life with Cheech's Own Cold Brew

Cheech's Own - cheechsown.com
Downtown Somerville - downtownsomerville.com
video edits: Somerville Cover
WORKOUTS /

AMPED BODYBUILDING AND FITNESS TRAINING FOR MUSCLE BUILDING

AMPED BODYBUILDING AND FITNESS TRAINING

The AMPED Bodybuilding and Fitness Training for muscle building and fat loss is here!

AMPED PHASE I

WEEK 1 - DAY 1 - BACK HAMSTRINGS  STRENGTH WORKOUT

Warm up:

Work:

  • Deadlift - 5 sets 6
  • Rope cable lat pullover - 4 sets (12/10/8/6)
  • Leg curl or Glute Ham Developer (GHD) - 3 sets (12/10/8)
  • Shrugs - 3 sets (20/10/10)
  • Standing cable press downs 4 sets (10/10/8/6 last set drop set)
Full Back and Hamstrings workout on youtube:   WEEK 1 - DAY 2 - CHEST AND DELT  STRENGTH WORKOUT

Warm up:

Work:

  • Dumbell (DB) flat chest press - 6 sets 6
  • Incline DB fly - 3 sets (12/10/8)
  • DB reverse fly - 3 sets (12/10/8)
  • Standing cable press downs 4 sets (10/10/8/6 last set drop set)
Full Chest and Delt workout on youtube:  

WEEK 1 - DAY 3 - LEGS AND CORE STRENGTH WORKOUT 

Warm up:

  • plank - 2 sets of 30 second holds
  • Glute bridge - 2 sets of 30 reps
  • Goblet squat - 3 sets of 10

Work:

  • Barbell (BB) or Dumbell (DB) reverse lunge - 5 sets (12/10/8/8/6)
  • Deadlift - 5 sets (12/10/8/8/6)
  • Leg Extensions - 3 sets (15/12/10)
  • Lying leg curl of Glute Ham Developer (GHD) - 3 sets (10/10/8)
  • Hanging Knee Raise - 2 sets of 20
Full Legs and Core workout on youtube:

WEEK 1 - DAY 4 - BACK ARM STRENGTH WORKOUT

Warm up:

  • Kettlebell Getups - 1 set of 3 reps each side

Work:

  • Pull-ups - 5 sets of 10
  • Overhead tricep press 3 sets - (15/10/8)
  • Lying 45 degree Dumbell curls - 3 sets  (15/10/8)
  • Close Grip (CG) Barbell bench press - 4 sets  (10/8/8/8)
  • Standing cable curls - 3 sets (10/8/8)
  • Standing calve raise -  5 sets of 10
Full Back and Arms workout on youtube:   WEEK 2 - DAY 1 - BACK HAMSTRINGS HYPERTROPHY WORKOUT Warm up: Work:    WEEK 2 - DAY 2 - CHEST DELTS HYPERTROPHY WORKOUT Warm up: Work:
  • Standing cable cross over 3 sets (12/12/10)
  • DB incline chest press 4 sets (12/10/8/8)
  • Seated DB arnold press 3 sets (15/12/10)
  • Wide Grip (WG) cable row 4 sets (12/10/8/8)
  • DB Lateral Raise 4 sets (15/12/10/8)
Full Chest and Shoulder hypertrophy  workout on youtube:   WEEK 2 - DAY 3 - LEGS CORE HYPERTROPHY WORKOUT Warm up:
  • 1 leg squat - 1 set of 20 each leg
  • butterfly sit-up 1 set of 20
Work: 
  • Squats 4 sets (15/12/10/8)
  • Walking lunge 3 set of 15 each leg
  • Unilateral (1 side at a time) leg extension (20/15/12)
  • Torso twist 3 sets of 50
  • Hanging Knee Raise 3 set of 20
Full Legs and Core hypertrophy workout on youtube:   WEEK 3 - DAY 1 - BACK HAMSTRINGS CONDITIONING WORKOUT Warm up:
  • Dynamic Warm - up (hips swings, shoulder circles, torso rotations)
  • Y/T/W shoulder exercise  1 set of 15 each
  • Straight leg sit-up  1 set of 20
Work:
  • Dumbbell SLDL (Stiff Leg Dead Lift) 3 sets of 10 super-setted with:
  • KB Swings 3 sets of 20
  • Chin-ups 3 set of 10 supper-setted with
  • DB Pullover (or band pullover as shown in video)
Full Legs and Core hypertrophy workout on youtube:        

AMPED BODYBUILDING BLUEPRINT  LAUNCHING SOON

sign up here: http://www.anthonymonetti.com

10% off Nutrabio supplements use “AMPED” at checkout - http://www.nutrabio.com

 Daily workouts on http://www.Instagram.com/anthonymonetti  @anthonymonetti

train with me - http://www.thisisbodhi.com/join

Subscribe to youtube channel here - https://www.youtube.com/channel/UCPwgKU8uZ15Ni6ODRpqmUYw

►Listen to my podcast - https://itunes.apple.com/us/podcast/project-my-life-with-anthony-monetti/id980746614?mt=2

BODYBUILDING WORKOUTS /

30 minute back workout

30 minute back workout

I have been loving my training lately, and I'm pretty sure it's because I am going into the workout with intensity, focus and a workout plan. I have also been keeping my workouts to 60 minutes or less, and this post is all about my recent 30 minute back workout.

Back workout mobility:

A major addition to my bodybuilding training plan is some kind of mobility before each workout. I stretch the body part or muscle groups that I will be training that day in order to maximize my time and reduce the risk of injury. Stretch, then strengthen or "activate". Here's what I did for my back workout mobility. -banded lat distraction -foam roll upper back traps delts

Back workout Warmup:

Immediately after I stretch, I strength with an isolated movement to "activate" the muscles that I will be focusing on. I put all my energy on feeling the muscles work, resulting in a mini pump before I actually begin to work. -cable Lat isolation (shoulder adduction) 2 sets of 20 each side -Banded face pulls 1 set of 20 reps

30 minute back workout:

I hit all areas of my back, beginning with the lats. I began with a superset of the first two exercises, both of which are directly working the lats. The squeeze was intense and the pump just after one super set was real! -Neutral Grip (NG) cable lat pulldown4 sets (20/15/12/10) Super set (SS) -Standing /kneeling band lat pullover 4 sets of 20 - Low cable row (two handles) 4sets - 15/12/10/8 (last set drop set)

Back workout Finisher (conditioning):

To make sure I get my cardio in every workout, I include some conditioning component also at bodhi as a "finisher".  This 10 min EMOM (every minute on the minute) did exactly that, it finished up the workouts by frying the fuck out of my lats and lower back. - Every Minute on the Minute (EMOM) 10 sets of 5

30 min back workout on youtube

I am working on a program that will give you all the details on how to build your physique naturally and in the fastest time possible. It won't be easy, but the plan will be simple. Sign up for updates on program details and launch date. anthonymonetti.com
PROJECT MY LIFE /

150 lb weight loss journey

150 lb weight loss journey

I talk about life being like this ongoing project where we are constantly working toward a better quality of life. It's a relentless pursuit for personal development. We are constantly faced with with either obstacles or opportunities depending on how you see it. I met Quinn back in 2012 way before his 150 lb weight loss journey and he was at a very challenging time of his life. In fact, when Quinn stopped coming to bodhi for his private training and nutrition coaching from Karen I wasn't sure Quinn would ever lose his weight. We always hope for the best and believe in our members way before they believe in themselves. Quinn however,  wasn't very motivated to lose weight and get healthy. We all know that we must take action for ourselves and no one can force us into anything. Quinn wasn't ready no matter what we tried to help with. I believe everyone deserves to live a happy and healthy life. After bumping into Quinn a few years after he left bodhi, we noticed he gained even more weight.  I must admit, when I see people unhappy, unhealthy, and  unmotivated I want to scream, especially if they are young and full of potential. Life is precious and can be wonderful or it could suck and we can die way before we actually live. We make choices every day that dictate our actions which result in how we live our life. One day Quinn made a decision to get healthy. During one Friday night car show in Downtown Somerville, I noticed this handsome, athletic looking young man walking his dog. DAMN!! That's QUINN! After a quick selfie with the champ, he mentioned joining the bodhi community again. This time he was on a mission, and wanted to inspire others with his journey. [caption id="attachment_662" align="aligncenter" width="690"]150 lb weight loss journey Quinn Yusem 150 lb weight loss journey Quinn Yusem[/caption] I sat down with Quinn recently (video coming shortly)  and asked him a few questions. I wanted to know all the details of his 150 lb weight loss journey. Here goes:

When was the exact moment you decided to get healthy?

It’s hard for me to pin point an exact moment. You could say it started when my friends told me I look “gross.” Even though that was shocking, it did motivate me to do something about my weight. I don’t think that was the deciding factor though. I think it was after one week of hard work and I saw 8 lbs come off the scale. The feeling I got was more than a rush. It was a high! I wanted that feeling to keep coming. No matter how much it took!

What did you see when you looked in the mirror before you started your journey and what do you see now?

I saw a man who didn’t love himself at all, who had nothing and no one, who failed at everything he tried, and who had zero motivation to even fix it. I had given up! Screw it! I couldn’t even love myself…why could anyone else love me. Now I see a man who has pushed himself further then many even talk about. I see a man who knows what he wants his future to be and where he wants it to go. I see a man who wants more than just the weight loss. I see the caring guy again. The one that wants to help anyone who asks for it. The one who would run miles just to help his friend. I haven’t see that guy in years and it feels great to have him back.

What inspired you?

At first it was the numbers dropping on the scale…... I am not going to lie it was addictive to see those numbers go lower and lower. I’m still kind of addicted to it. When I see the scale not move even though I know I busted my ass that week and my physique looks better than it ever has before, a small part of me gets very frustrated. Then I remind myself, “Quinn when have you ever looked like this? When has your body ever been at this weight?” The answer is never! I need to remember my body has never done anything like this and as long as I am focus, true to myself, and decupled. My body will keep on going where I want it to go.

How much weight have you lost?

Currently 160lbs. but it is a work in progress still.

What do you consider is your biggest accomplishment?

How dedicated and focused I have been able to stay. I know that might sound corny, but think about it. I said I have failed at everything else in my life, but not this! Not now! This is the first time I can say I am doing it. Also my ability to say, “I am doing it.” Because I know, no matter how much I have lost or will lose, I need to keep my life going in this direction. This means I will never be done.

What’s the one word that comes to mind when you want to describe yourself now

Awake.

What are you most proud of?

I was extremely proud of being able to go to the Junior Olympics. I might not have done so well when I was there, but to say I was about to stand there and fence those people felt great. I mean, I am proud of my weight loss, but I feel that is my biggest accomplishment. Because not only am I doing it, but I am succeeding! So that is why I feel it my biggest accomplishment.

What would you say to someone who is contemplating making a healthy life style change?

Everything you thought is wrong. I say this because what you have been thinking and doing has gotten you to where you are now. You need to completely change the way you think about everything to have a healthy life style change. That seems extreme, but how do you expect to change your life, if you’re still doing and saying the same actions. You need new actions and you need a new way of thinking.

One word of advice for someone who has just begun their transformation journey?

Stay truthful! There you have it, Quinn Yusem spoke. The newly inspiring, talented and motivated Quinn. To learn more about the support system that brought the best out of Quinn and what his current fitness and nutrition look like now, schedule your complimentary consultation today and tell em Quinn sent ya! info@thisisbodhi.com 908.526.2288
BODYBUILDING /

*UPDATE* 30 day mini cut week 4

30-day mini cut Week 1 (January 16-22) macro goals - protein 250 / carbs 225 / fat 75-90

The first week of the 30-day mini cut is complete and I am 90% proud of myself. That last 10% though, is where it counts most.That’s that full commitment we talk about. Go all in, or not at all. I have been more aware of my food portions and have calculated 90% of my daily intake. There were a few times when I grabbed a few extra (handfuls of nuts) or slipped in an extra piece of dark chocolate before bed. Actually, now that I think about it, there may have been a few times I grabbed a mouthful (or three) of ice cream before closing the fridge door. Hmmmmmmm…. I did lose 3.1lbs this week, which is most likely just glycogen at this point. On a more promising note, this is the first stage of losing body fat. First, we run through all of them glycogen stores in the liver, then all them muscles get depleted as well. Then, and only then do we use that stored body fat for energy. Next stop, fat loss. And you already know, I got my exercise on. I had a great week of fun filled muscle ripping workouts, here's what the first week of training looked like. Follow them links for some instagram muscle visuals. Pay attention. Take notes.  

DAY 1: Weight - 219.4 Training- Back/Traps/Hamstrings/Calves

Shoulder mobility Bilateral cable row (low row - exaggerated forward hip hinge) 3x20/15/12 superset Cable Rope pullover 3x15 CG T- Bar row 4x20/12/10/10 Hammer strength Low Row (trap contraction, then high pull elbows up, squeeze) SLDL 3x15/10/8 Unilateral hamstring curl 3x15 Standing calve raise 3x20/10/10 with 2-second hold at top

DAY 2: Weight 216 Cardio only - Fasted

Treadmill “sprints” 3x1min work /1 min rest (speed 9.5 / incline 1%) 3x30 sec work / 30 sec rest (speed 9.5 mph / incline 1%) 3x30 sec work / 30 sec rest (speed 11 mph / incline 1%) 10 min step mill (level 7, NO HANDS)

DAY 3: Weight - 216 Training- Quads/Hamstrings

ankle mobility (knees to wall 1x20 each) Step mill 5 min (level 5) Downward dog 3 point plank with hip flexion pigeon stretch child’s pose Hanging knee raise 3x20 Lying hamstring curl 3x20/15/12 Rear elevated split squat 3x20/15/12 Rear elevated split deadlift 3x15 Leg press 4x20/12/12/10 Unilateral cable hip flexion 2x15/12 Adductor machine 2x15

DAY 4: Weight - 213.5 Training - *Should have been a rest day but I wanted to get some blood flow and a quick flex and pump on. 🙂

Foam roll upper back lats Scarecrow 2x10 (shoulder health) Jump rope 5 min Push press worked up to 4x8 @195 Dips 2x20 Gator slides 2x10 each  (IG link) Unilateral Cable Tricep kickbacks 3x20/15/12 Unilateral Cable curls - 3x20/15/12

DAY 5: weight - 213.4 training - Back / Calves

Banded lay Stretch Rope pullover with crunch 3 ways Low back extensions Wide grip cable pullovers 4x20/15/12/10 SS NG Pulldowns to head 4x12 Cable rear fly 3x20/15/12 SS WG cable rows 3x14/12/12 Rack pulls 2x12/10 Unilateral seated calve raise 2x15

DAY 6: Weight - no weigh in Training - Deadlift work / Metabolic Conditioning

foam roll mobility work KB swings 2x25 KB getups 2x2 each Sumo DL - worked up to a 405 for 5x5 Finisher 1: EMOM - 10 Sumo DL x 3 Burpee over bar 4 Finisher 2: ROCK SNATCH SANDWICH (totally made that shit up) Alt dumbbell snatch 10 (each side) Hollow rocks - 20 Alt dumbbell snatch 8 Hollow rocks - 20 Alt dumbbell snatch 6 Hollow rocks - 20 Alt dumbbell snatch 4 Hollow rocks - 20 Alt dumbbell snatch 2 Hollow rocks - 20

DAY 7: Weight - 216.3 Training - Active Rest days are the best days (yoga flex).

  ---> be sure to join the community over on the gram (@anthonymonetti). I exercise my right to share my very best favorite bodybuilding tips and tricks that will help you maximize your gains while minimizing the time it takes to get them. [caption id="attachment_647" align="alignnone" width="941"]Anthony Monetti 30 day mini cut Anthony Monetti 30 day mini cut
anthonymonetti.com[/caption]  

30 Day Mini Week 2 Week 2 (January 23-29) 

[caption id="attachment_678" align="alignnone" width="2048"]Anthony Monetti 30 day mini cut week 2 Anthony Monetti 30 day mini cut week 2[/caption]

Moving right along, and picking up steam with this 30-day mini cut.

Brick by brick, the foundation builds.

After losing weight last week by default, I am fully aware of my personal faults. With some deliberate intentions, I managed to tighten up and do more pre-planning of my meals. It's shocking to realize that proper preparation prevents poor performance. Not really but, I did get more disciplined this week.

Because I don’t like feeling that fat roll spilling over my jeans feeling. I feel way better at 195 so that's where we’re headed. Macro goals - protein 250 / carbs 225 / fat 75-90 Weight loss this week 4.2 lbs Training - 5 days + 1 yoga Commitment RPE - 7.25

While I adjust many variables (reps, sets, muscle group combos) my routine stays fairly basic with exercise selections. I know what works, and also what I enjoy and I make it work.

Remember this is supposed to be enjoyable. For me, I enjoy happy. And exercising with weights to build my body fills my anxiety, depression free world with happy.

pay attention, take notes.

A closer look:

DAY 8: Weight - no weigh in Training- Chest / Delts

Internal external rotations Reverse fly machine 3x20 Seated Cable chest fly 2x20/18/16

Incline chest (plate loaded) 3x20/12/10 Sideways chest press isolates 2x20

Dips (seated plate loaded) 3x15/12/10 Cable fly (low to high) 3x20 Cable fly ladder (upper/mid/low) 1 set 10reps at each

10 min LISS walk on treadmill (mainly to read and take training notes for this post)

DAY 9: Weight - 216 Training - Back / Lats / Upper traps

Hip extension with low lat fire SS Cable pullover with ab

Wide grip cable pullovers 4x20/15/12/10 SS NG Pulldowns to head 4x12

1 arm DB row 3x12/10/10 Hammer Strength Low Row 3x15/12/10 SS Reverse Fly (machine) 3x15

DAY 10: Weight - no weigh in Training - quick little arm pump/shoulder health maintenance

Bilateral cable curls 3x20/15/12 Unilateral cable triceps press downs 3x20/15/12 Forearm / wrist flexion / extension curls (old school roll up) 2x up/down YTW - 3x 20 each

DAY 11: Weight - 214 Training - active rest YOGA flex

DAY 12: Weight - 212.5 Training- OFF/rest

DAY 13: Weight - 211.6 Training - Glutes / hamstrings / Quads / Calves

In case I ever forget about the importance of a strong core and or adequate mobility, my body lets me know. And it’s usually when I'm performing a compound or multi-joint (MJ) movement with 225 pounds on my compressed spine. 

Today, barbell back squats let me know what was up. Remember those herniated discs from 1997? how could I ever forget?

2 reps in on my third set of some low box barbell back squats I feel that “YO, don’t you even think about another rep” kinda pain in my low back. Naturally, I keep going. FUCK thaaaaaaaat. Racked that weight faster than I could even think about my hurt ego.

Things were different years ago. I would have chalked the pain up to “don’t be a pussy, you still have 8 more reps left”.  Now, as a mature ego less meathead, I stopped squatting and moved on.

Here’s what I did:

Foam Roll glutes, low back, upper back, Ankle to wall (ankle mobility) 1x30 each Lateral band walk

KB swings 2x25 Pike up on sliders 2x20

Box Squats (low box) 3x20/15/2 out of a planned 10 *Instagram video is not from this workout

Rear elevated Split squats 3x19

Leg extensions 2x30 Glute Ham Developer (GHD) 2x20

Standing calve raise 3x30

DAY 14: Weight - no weigh in Training- Chest / Delt / Lats

I knew I want to hit up some chest and belts but I just love rowing and my back was feeling a bit lonely. I also wasn't to improve my lat density this year,  so I incorporated a few sets with one monster drop set with Hammer Strength high rows.

Yoga flex flow - (downward dog to pigeon to tripod handstand to child’s pose) Front plank 1x30 seconds Side plank 1x30 seconds (each)

Neutral grip chest fly (machine) 3x20x15/10 Flat bench (unilateral plate loaded apparatus) 3x20/15/12/6 *last set was rest pause for 5 extras sets of 2

Hammer strength high row 3x20/15/12/6 *last set was rest pause for 5 extras sets of 2

Dumbell pullovers 4x15/12/12/10 SS Cable chest fly (high to low) 4x15/12/12/10 DB in out delts 2x15

30 Day Mini Cut Week 3 (January 30-February 5)

[caption id="attachment_688" align="alignnone" width="2048"]Anthony Monetti 30 day mini cut 3 Anthony Monetti 30 day mini cut 3[/caption] The honeymoon is over. This week was a bit challenging. Between my back acting like a neglected step child, and my lack of discipline with my nutrition I was actually up .2oz by the end of the week.Not a huge deal considering I am still down almost 6lbs which is averaging about .2lbs of fat loss per day. I know I can put more into this, and we will see a big change in the final week. Logging this and actually putting it into cyberspace for the world to see is the best thing I can do for accountability. Discipline is the word of the week. Let's go!but before we do, let's take a closer look at that week 3 of this mini cut actually looked like. Weight loss this week - gained .2 oz Total weight loss so far - 5.6 macro goals - protein 250 / carbs 225 / fat 75-90 Training - 4 days + 1 yoga Commitment RPE - 7

DAY 15: Weight- 212.8 Training - OFF

DAY 16: Weight- 210 Training - Back / Delts

Rope pullovers 4x15 Superset Neutral grip (NG) pull down 4x10 squeeze TRX neutral grip row 3x15 Superset DB rear fly DB lateral raise 3x15/12/12

DAY 17: Weight- no weigh in Training - Lower body and core

Foam roll glutes hamstrings IT band calves upper back Warm up the kettlebell swings' 3x25 hip circles with the slider 3x10 DB Reverse lunge 3x10 (each) Front squats 5x20/15/12/10/8 Hex bar deadlift (yoga block between knees) 2x20 Rear elevated split squat 3x19(each) Leg extensions 3x20 Hamstring curls SB (stability ball) 3x20 V-up SB 3x10

DAY 18: Weight- no weigh in Training - OFF / Yoga flow

I took an extra day to stretch and mobilize because my back has been lit up lately. More like my QL (quadratus lumborum) is all knotted up. Tight hips, inadequate ankle, and thoracic mobility when performing multi-joint hip movements such as front squats and deadlifts will do that to ya. This is something I must constantly work on although this usually requires the unsexy exercises that I tend to get lazy with. Until I have an issue that is, then I make sure I get my mobility drills in.

DAY 19: Weight- no weigh in Training - Chest / Delt quickie

Foam roll upper back/lats PVC halos Incline BB press 5x20/20/15/12/10 Superset DB Rear fly 4x30 Neutral Grip Deficit push-ups 3x20 Superset Incline e-z bar front raise 3x15 Cable rope overhead triceps extensions 3x20/15/12 Superset Bilateral Cable curls 3x20/15/12

DAY 20: Weight- no weigh in Full Body met con mini workouts

Foam roll lats/hip flexors/ quads /calves Ankle mobility KB get up 2x 2 each Mountain climbers (sliders) 3x20 Hip circles (sliders) 3x10 Cable rope pullover with ab crunch 3x30 Sumo DL 4x10 Superset Body row (TRX) 4x15 Man makers 3x10/8/6 Superset Assisted pull-ups 3x10 Rope burn 3x 60-second work / 60second rest [caption id="attachment_693" align="alignnone" width="2048"]Anthony Monetti mini cut week 4-1 Anthony Monetti mini cut week 4-1[/caption]

30 Day Mini Cut Week 4 plus 5 days (February 5-17)

Although I am not doing with the post-competition fat loss process, I am done with this 30-day mini cut. What does that mean? It means I have lost 5.6 pounds averaging 1.12 lbs of weight loss over the past 5 weeks. What's good about this? I lost 5.6lbs What's not good yet? I still weigh more than I want to right now. This past week I did take a few extra days off, in a row. This wasn't planned, it was as a result of lack of planning. I have been burning the candle at both ends so to speak. Getting to bed late (for me, after 10p) and attempting to wake up early, 4:30a early. I prefer my training to be done first thing in the morning to begin my day. This week, sleepy time. Allo good, though. I will be maintaining this new weight for a few weeks until I begin the next cut phase, which is scheduled to begin March 6, 2016. Next stop, 200 lbs. Here's how my week of workouts looked.

DAY 21: Weight- no weigh in Training - OFF

DAY 22: Weight- no weigh in Training - OFF

DAY 23 Rest days are the best days

Day 24 Chest/Delts/biceps

Seated chest Cable fly 3x20/12/10 Superset Machine rear Delt fly 3x20/12/10 Plate loaded Dips 4x20/12/10/8 Superset Standing Chest (high to low)3x20 Hammer strength incline (mid range) 2x20 Hammer strength high row 4x20/12/8/rest pause High to low cable rear fly 2x20 Machine lateral raise 3x12 (strict) Bilateral isolated bicep curl 3x15/12/10  

DAY 25 Back/Triceps

Foam hip flexors/ quads Lat stretch Triceps stretch KB getup 2x2 KB swings American 2x25 Unilateral lat pulldown (frontal plane)2x30 Seal rows 5x 20/15/10/8/6 drop T-bar one arm bent over row 3x12/8/8 Decline EZ bar pullover 3x20/12/10 Superset Neutral grip pulldowns 3x15 Unilateral cable triceps extensions 3x20 *Elbow has been bugging so I went for the strength and mid-range pump

DAY 26 No training

Hip mobility Ankle mobility

DAY 27 No training

DAY 28 Legs

Step mill 5 min Hip mobility Ankle mobility Unilateral hamstring curl 3x15/12/10 Unilateral bridge (off bench) 3x20(each) Front squat plate loaded machine 5x20/15/12/10/10 (2-second pause at bottom) Unilateral leg press 3x20(each) Superset Rear elevated split squat 3x20(each) Addiction machine 3x12 (squeeze at top) Standing to calve raise 3x20

DAY 29 Saturday open gym Push-pull vertical

Banded Lat distraction/pitcher stretch KB Roll up - 1x5 (each side) KB Bridge up - 1x5 (each side) Full get up 1x3 (each side) BB Strict press 5x20/12/10/8/6 Close grip pulldowns 4x 20/15/12/10 Superset Gator slides 4x 10  

DAY 30 Push-pull horizontal

Shoulder Internal external rotations 1x20(each) External rotations horizontal 1x20 (each) Unilateral low row (lean forward)4x20/15/ Superset Seated cable chest fly Hammer strength row 4x15/12/10/10 Superset Hammer strength decline chest press 4x15/12/10/10  

DAY 31 Off

DAY 32 Fasted cardio

Treadmill Sprints 5x30work /30rest Step mill 10 min steady state  

DAY 33 Off

 

DAY 34 Lower strength/hypertrophy

Banded hip distractions (video coming soon) Deadbugs with stability ball 2x20 1 leg walking reach 2x10 Bear crawl 2x30 ft Sumo deadlift 135x1 225x1 315x1 405x3 465 x2 Rear elevated split squats 2x20 each Weighted glute bridge 2x20x10 Hanging knee raise 2x20  

DAY 35 Back/Triceps

Cable crunch with pullover 2x30 Roman chair reverse Sit-up 2x19 Monster set 1.Unilateral Cable low row 4x20/15/15/12 2.Cable reverse grip pullovers 4x15 3. Neutral grip pulldowns to chin with squeeze 4x12 Hammer strength low row with shrug 4x20/12/10/10 Superset Cable rear fly (high to low) 4x15 Overhead triceps extension (machine) 3x16/12/10 Superset Rope pullover with triceps press down 3x10

BIG BALLS

I HAD BIG BALLS

I had big balls, but I was a p***y. It's been a week now since my surgery. Last Tuesday I had a bi Lateral Hydrocelectomy, a procedure that was way over due. For those who are unaware of what this is, a Hydrocelectomy its the process of eliminating the extra fluid buildup in the membrane surrounding the testes. Big balls. I discovered the big ball back in 2009 while using the bathroom. At first, I thought cancer. Not because of anything other than pure ignorance. No recent trauma other than a groin pull earlier in the year, could they be related? Either way Karen and I agreed it was time to get checked out. No pain, no issues with sex, urination, ejaculation, at all. I was a big p***y. Pussy being cowardly. Maybe because it was my treasured area of sex, reproduction, testosterone, you know the roots of a man. Maybe because I was scared of hearing bad news about my swollen testicle. Either way, I was reluctant to get an ultrasound but had it done anyway. After a worrisome 4 days, I had a hydrocele. No cancer or anything other than extra fluid in the membrane surrounding the testes. Could be an overproduction of or a draining issue but the extra fluid had no harm other than some possible uncomfortableness in jeans. Therefore, I wasn't about to go under the knife if I didn't have to. I trained, and competed with no issues. Karen says in 2012 she really noticed "it" gaining size. I have to agree, it wasn't only my testicle but the fluid began filling up to what now looked like a lump on the lower section of my abdominals. Resembling an inguinal hernia. To be honest, my training hasn't been nearly intense as it should be if I want to compete in 2016 with improvements. "Stop being a pussy, get that thing taken care of" says Karen. Sort of, she hates the p word but she was definitely pressuring me to get my issue taken care of. Doc says they drained 2.2 lbs of fluid, damn. So I sit here with a big bag of ice on my almost normal size balls and write this post. Not sure if I covered everything, but I am certain you will have questions and I can only imagine what comments will follow this. Links you may find of interest: - Karen shares some secrets about my big balls, hilarious stuff! https://www.youtube.com/watch?v=pPjGAMr2TYs - My last full body workout before surgery with some funny ass comments from my wife and fellow franfenballs bro; Rocco. http://youtu.be/e6yH2_1e27I - Not mine! but an actual Bilateral Hydrocelectomy procedure. WARNING. some pretty graphic stuff here with blood and bodily fluids. Awesome if you are an anatomy geek and appreciate graphic shit. You were warned. http://youtu.be/X0bhkfpvUqs - My rockstar Urologist who made me feel as comfortble as possible while having my testicles spliced open and drained. For real though, this guy is one of best. http://www.healthgrades.com/physician/dr-anthony-vasselli-269lk Go get checked, and don't be a pussy. If I would have known that the process was this easy I would have done it way earlier.

SOFT MUSCLES, WEIGHT LOSS, BODY WEIGHT TRAINING

SOFT MUSCLES, WEIGHT LOSS, BODY WEIGHT TRAINING

For the past 25 years I have worked out at least 4-5 days a week, until this past month. I was told by my doctor that I could resume a modified workout schedule, if and only if I was able to be super conservative with weights. To be honest, I was in no rush to get back to training. I know my central nervous system could use the break and it’s also a mental recess from the “I have to workout everyday” philosophy. Because addiction. Exercise for me has become a drug that I depend on for anti anxiety and anti stress, but I surprised myself and dealt with this past month off of training very nicely. I wasn't grumpy or upset at all. I mean, I kinda had no choice either. 🙂 I did have a choice when it came to my nutrition. I am always conscious of my food intake, yes always. WHY? Because I work too hard to build a physique that I’m proud of and I don't want to look like soft and fluffy. My weight is currently 193. Which is 2 pounds less than I weighed pre surgery. My muscles are softer and I lost a bit of strength, but my body fat remains the same. Because discipline. And awareness of food quantities. I will talk more about this in another post, but I will say that I ate my fair share of cookies, cakes, steak and M&M’s through the holidays. In regards to exercise, I did zero the past month until today. I returned with a very light workout that got the heart pumping and the blood flowing.

Here’s what I did:

Foam Roll Glutes Lacross ball mash up under scapula Close Grip Body rows (TRX) - 4X20 Walkouts with push ups - 4X20 Body weight squats - 4X20 I attempted the indoor rower for some intervals but I felt some pulling in my lower abdomen so I played it safe and stopped. Maybe later in the week, I will revisit. The point I recently proved is that you can lose weight and stay lean without exercise AS LONG AS you are aware of your personal food intake and requirements. That being said, I always recommend working out 4-5 days a week unless you have doctor’s orders or injury that prevents you. I’m working on an e-book that will help make sense of all this, head over to anthonymonetti.com and leave your email to receive a cliff notes version of Eat This Lose Fat. Believe in yourself. Anthony Believe in yourself. Anthony
BODYBUILDING FOOD Uncategorized /

PROJECT MY LIFE JOHN GORMAN

PROJECT MY LIFE JOHN GORMAN

Podcast John Gorman is: a diet coach, founder and captain of Team Gorman. He works with professional and amateur bodybuilders achieving over 250 wins, overalls,and numerous world titles since 2010 along with 15 Team Awards. John is a highly sought after public speaker and is also a published author with his firstbook out now on Amazon, "Metabolic Capacity and Reverse Dieting". John Gorman is also co-founder of The Physique Summit Conference along with Cliff Wilson, and is a 1st Phorm Elite Trainer. I have to say it was a true pleasure chatting with this dude. Super chill and had a ton of great, LOGICAL info for the “confusing” topics discussed around the inter webs these days. Powerful podcast, you should listen. Here are some things we talked about. Mindset Where did you get your inspiration from? Drug free bodybuilding vs non tested?

Philosophy

how is your peaking/training philosophy different? offseason gains? or no offseason, only pre season. Stay lean? old school exercise or new school science? Life family bodybuilding work balance. How do you Divide up your life? Physique Summit Conference - Layne Norton, Cliff Wilson, Brian Whitacre, Mike Nelson How/why did you team up with these guys? Elite trainer - 1st phorm Meet the guidelines for WNBF banned substances? Questions from fb the struggles with reverse dieting and is the extra fat needed to build serious muscle in offseason? Top 5 health oriented supplements that actually work? Rapid Fire Favorite book recommendations? Next on your bucket list? If today was your last day on earth, what would you say to your fans/followers? How can we keep up with John Gorman? Social media, etc; Links from show: http://www.team-gorman.net https://www.facebook.com/john.gorman.395?fref=ts Relentless By Tim Grover on Amazon
BODYBUILDING FOOD Uncategorized /

THE BEST SUPPLEMENT FOR LOSING WEIGHT FAST

THE BEST SUPPLEMENT FOR LOSING WEIGHT FAST

If I were to guess, this is one of the most searched topics on google. No surprise here. In an age where obesity is an epidemic. EPIDEMIC. According to dictionary.com the word itself; Epidemic as an adjective means of a infectious disease affecting many persons at the same time, spreading from person to person. or as a noun: A rapid spread or increase in the occurrence of something. The Centers for Disease Control and Prevention has labeled obesity as an epidemic. (http://www.cdc.gov/cdctv/diseaseandconditions/lifestyle/obesity-epidemic.html) To me that just sounds crazy. Obviously, there is more to this than a quick fix. Yet, we want quick, fast, results that require little to no effort. What pill can I take that will help me lose weight fast and have me looking like that guy or gal on the cover of the latest fitness magazine. “I’ve gained weight because my nutritional habits sucked, and I don’t exercise regularly" yet I want to get healthy and lose weight fast”. Like yesterday! Since I have been vocalizing all of my secrets lately, I will let you in on another secret. The fast, quick, fingerprint keyless entry world we live is wonderful when it comes to researching info, or tracking a missing person but when it comes to losing fat or living healthy, understand there is no quick fix. It’s a process. It’s all about creating successful habits that you can apply daily, over and over and over again until it becomes a lifestyle. A sustainable lifestyle. This process is not easy. It’s simple, but not effortless. You must commit yourself to this process and understand it will take time. You will not be perfect at it, and thats ok, it will take time. But, the more you work on your healthy habits the less you will be searching “how to lose weight fast”. So, drum roll please… The best supplement for you to lose weight fast is, your mindset. Supplement your quick fix mentality with a more realistic thinking process of “slow and steady”. By focusing on what’s broke; Your relationship with food. The quicker you change your thought process, the faster you will lose your ass fat, belly fat and arm fat. It’s true. Stop thinking “fast” and think forever. In order to lose weight forever you must work on your mindset first. Permanent weight loss, wouldn't that be nice? You will never have to google “How to lose weight fast” ever again, just think about that. Looking and feeling like you did back in high school, yes it’s possible. And as a bonus, here’s the close second to “lose weight fast” - Nutrition.If you want help with this process, luckily for you that’s what we do. Responding to this email will get you some brownie points, and you can save some money with your transformation program also! 🙂 begin your journey toward Permanent weight loss today—> www.thisisbodhi.com Dedicated to your success, Anthony Monetti
Media Uncategorized /

ANTHONY MONETTI KAREN MONETTI NEWLYWED GAME

ANTHONY MONETTI KAREN MONETTI NEWLYWED GAME

Some of you have seen this. Some of you have asked about it. And with my recent social media blitz attack I figured I would upload this for your viewing. It also ties very nicely into: A. Woman crush Wednesday #WCW B. Throw back Thursday #tbt We began our journey 12 years ago with a good night kiss. I told her during a hot tub soaking one night "you will leave here one night with a good night kiss and your life will never be the same" I had that warm and fuzzy feeling and I knew she was the one. My life is full of crazy moments, some lows with many "highs" (no pun intended) and I would not have accomplished what we have today if it wasn't for her support, encouragement, and her selfless acts of kindness. Not to mention her life savings when we opened up Bodhi by anthony monetti. 🙂 Life gets crazy at times and too much of our times are spent on worrying about this or that. The small things we over look sometimes are the times that are most valuable at the end of the day, or life for that matter. We have each other. Sometimes, we over look this when searching for the money, house, car or financial freedom. It't not easy. Have you ever tried to open, run and build a business with your significant other? Yeah, not that easy to maintain and grow an intimate relationship when you are with each other constantly. Our work sometimes spills over into our home life. It gets blurry. Are you my boss? Are you my business partner? Are you my wife? My Husband? My life partner? YES. YES. YES. and YES. I do my best to live up to her expectations of me as a husband, and sometimes I fail. I fall short of looking at the things that really matter. I have a wonderful lady in my life who loves me and cares for me. One thing I always keep in mind: Anthony Loves Karen. If you haven't seen our appearance on the Newlywed Game, check it out over on my youtube channel here ---> Youtube.com/projectmylife

ABOUT

PROJECT MY LIFE

In the beginning, I was a skinny overactive kid. At puberty, I became a fat, under-active and insecure teenager. Meeting new friends was a chore for me and I was much happier being by myself. I lacked confidence and self esteem but filled the void with comfort food and plenty of it. Today, I AM • A NON CONFORMIST • A LIFE STRATEGIST • AN EXERCISE DISIPLINARY

BODY BUILDING

After discovering weight training at age 13, I quickly became obsessed with the process of building my body. The resistance from the weights pushed me to build physical strength, the discipline of the daily workouts drove me to grow my mind. As a teenage bodybuilder through my early 20’s all I cared about was winning and becoming a champion that would have a well respected name in the sport. It was all about my outer body and how I “looked” from the outside. So yeah, I became know world wide as a natural bodybuilder who was climbing his was to the top and earned some great titles. However, It has become much more than having a physique that resembles a superhero. Although that’s pretty fucking cool, I have learned to work harder on my thought process and how I interpret my life as I want to live it. I work from the inside out. As I get stronger mentally, emotionally, spiritually, I look better, feel better and accomplish more in life. This hasn't happened by accident, I work hard on this daily. I believe everyone deserves to live a life in which they love, and by that I mean loving yourself first.

bodhi BUILDING.

Bodybuilding is working out. bodhi-building is waking up. Waking up your mind to uncover and correct your mistaken thoughts or actions. The ultimate objective is the development of a more positive self, which creates opportunities to see how amazing our lives can truly become. bodhi by anthony monetti isn't a gym. bodhi is more of a community of people inspiring people to correct their mistaken thoughts and actions, in order to transform their body and create their best quality of life. Aside being name “Best of the Best” Health and Fitness facility in Somerset County NJ, the bodhi community has lost over 7,000 lbs and continues to offer fail proof Nutrition Education programs as well as Personalized Fitness training. You can check out the team and programs over here.

MTV

It’s been 13 years now since I appeared on Mtv’s True Life “I want the perfect body” and I still get the “Hey were you ever on Mtv”? or “Weren’t you the guy who had his dad shave his ass on Mtv?” I chuckle. And I love recognition. But it is way deeper than to be known for a comical outlandish scene on television, or even the impact my episode had on the natural bodybuilding community. I have always been fascinated with marketing, and what makes people buy, read or watch. My whole intention with that Mtv True Life Appearance started way before it actually aired. I strategically planned numerous guerrilla marketing events or “buzz” worthy scenarios in and around NYC by myself and with a boot strap budget. More like a no budget, budget. PoMoFo I called myself actually. 🙂 So, when you think of that scene, remember it was all apart of the big picture for me. It wasn't just natural bodybuilding or a whacky-incest-dad-shaving-sons-ass-on-mtv scene, it was all about capturing your attention. Now that I have your attention again, take a look at some cool titles and accomplishments I have collected thus far in this journey we call life.

Bodybuilding Awards/Titles

1995 Mr. NPC Natural Teenage S. Jersey 1996 NPC Physique Championships 2nd place Teen 1997 Mr. NGA Natural Teenage Eastern Regional overall 1997 Mr. NGA Natural Teenage Long Island overall 1998 INBF Worlds Bodybuilding Championships 9th place * 1999 INBF Naturalmania Nationals 1st runner-up * 1999 INBF American Natural bodybuilding Championships 1st runner-up * 2000 INBF Eddie Hernendez Bodybuilding Classic top 3 * 2000 Collegiate Bodybuilding Nationals top 3 2003 INBF Hercules Bodybuilding Championships top 3 * 2006 Naturalmania Bodybuilding Nationals 1st runner-up * 2006 NPC Golds Classic Bodybuilding Championships 5th 2006 INBF Worlds 1st runner-up * 2006 WNBF Mr. Fitness Champion 2007 WNBF Mr. Superfit March 2007 INBF Natural New Jersey Bodybuilding Championships 2nd place 2008 INBF Natural Hercules Bodybuilding Championships 1st * 2009 WNBF Natural American Bodybuilding Championships 5th place ** 2009 WNBF Mr. Universe 6th place ** 2010 WNBF Mr. Universe 2nd place ** 2011 WNBF Mr Fitness 3rd place 2012 WNBF US Cup Heavyweight Champion ** 2012 WNBF Mr. Fitness 3rd place 2012 WNBF World Championships 4th place Heavyweight ** 2016 WNBF Mr Universe 2nd place ** * Denotes Pro Qualifier ** Denotes Pro Event

Syndicated Television appearances:

Change of Heart (reality dating) representing self 2003 Mtv True Life I want the Perfect Body -representing self 2003 Mtv True Life Greatest Moments - Host representing self 2004 The Fifth Wheel (reality dating) -representing self 2004 Fox 5 news - representing character Knights of the Zodiac 2003 The Newlywed Game - representing self 2012

THE TRUTH ABOUT MUSCLE CONFUSION

THE TRUTH ABOUT MUSCLE CONFUSION

There is no confusion.

News flash.

Your body has an innate ability to adapt to exercise quicker than we can “trick” our body.

What we should be saying is variation.

The secret is constantly varied exercises mixed with constantly varied intensities to be the most efficient with strength training as well as body building.

We here this a lot with Crossfit.

And some bodybuilders poke fun at the cross fitters because their focus is to become great at exercising.

But, I get the Cross Fit concept. Where they go wrong is anyone who likes to workout and “exercise” regardless of experience level can get certified and open up their own gym or “box” as it is referred to in the CF community.

It’s like “I like to eat cookies, I will open up a bakery” as my good friend and rockstar fitness entrepreneur Tyler English has said. But, that’s for another blog post at a different time.

I want to get into exercise variation and how you can maximize your time when trying to build strength and the physique of a super hero or world class bodybuilder.

After my 25 years dedicated to building my body and competing, I have taken what I like most from powerlifting, olympic lifting and old school bodybuilding principles and mushed them into a nice monthly rotation.

We call it them the P.H.A.T. principles over at bodhi and incorporate this into a nice 4 week block of different workouts everyday with a different focus each week.

It covers:

  • Strength and Power on week 1 (Heavy) where we focus on the 6 main multi joint exercises which are: Deadlifts, Squats, Overhead push press, Bench press, Bent over row, and of course pull ups.
  • Hypertrophy or “muscle building” on week 2 (medium) where we focus on old school principles that have built legends like Dorian Yates, Ronnie Coleman, Lee Haney etc;
  • Anaerobic / Aerobic conditioning on week 3 (light) where we focus on high intense and high reps to increase oxygen consumption in our muscle and lungs.
  • Transition on week 4 (technique) on week 4 where we focus on taking our time to work on skills that need improvement, resembling a “deload” week. Lighter weights but still applying solid work here. This week is also a great transition into week 1 which is where we can try to increase our poundage.

I will speak more about this in articles to come, but for now lets take a look a little hybrid push pull workout I blasted through with Coach Rocco while Coach Alex supervised.

Reps varied from 100 - 30 - 8. A snap shot of what we did:

  • Scaption pushups - Mobility
  • PVC pass throughs - Mobility
  • Body weight rows
  • Hang Cleans
  • Pull ups
  • Low cable rows
  • Cable chest flyes
  • Push up challenge finisher

CLICK HERE FOR THE VIDEO FROM THIS WORKOUT

Got questions? Ask monetti over at www.anthonymonetti.com

1 SIMPLE CHEST FINISHER FOR MAXIMUM GROWTH

1 SIMPLE CHEST FINISHER FOR MAXIUM GROWTH

Grow your chest.

Or as I like to say chesticles.

We all have that one lagging body part that no matter what we do, it won’t grow as fast as all of the muscles we work on daily.

No surprises here, chest is one muscle in particular that most meatheads and upcoming wanna be meatheads looove to develop. I mean, national chest day is every Monday and you will most likely find this day to be the most crowded that of the week at your local gym. Especially around the bench presses and cable flys.

Unless you are like me of course, and have a unique style of training the whole body within 3 days beginning with pulling exercises and kb swings but that’s for another blog post.

Let’s dive into chest.

I have had some bros ask what exercises/reps/sets I recommend to grow the lagging chest. After 25 years of pounding my body into submission with numerous programs of all different muscle pairings, configurations and frequencies with everything from 100 rep sets to 2 rep max sets I say this, there is no secret exercise or exercise combination.

I’m sure there are a lot of fitness pros making booku bucks off “THE SECRET TO” this or that, and to be honest, I will most likely come up with my own secrets to “The Perfect Body” and sell to you but at a later date of course.

All joking aside, I didn't invent exercise. I have combined unique exercises together with different rep and set combinations to change up my routine throughout my 25 years in the iron game. I got bored quite often and moved onto a different muscle grouping splits and always changed up my weeks for different focuses.

It's wasn't one exercise or another that created my chest or any other champion's chest out there. It's a combination of using different techniques, reps, sets, and of course and most important CONSISTENT HARD WORK.

Nick the original natural bodybuilding guru and I used to change up our weekly rotation that resembled something like this:

Week 1 - Heavy (strength)

Week 2 - Medium (hypertrophy)

Week 3 - Light (conditioning)

This was ultimately the most balanced training protocol in such a way it kept us strong, conditioned and of course looking like a bodybuilder. Plus we were never bored.

At bodhi we use the same principles on a monthly rotation, and to make sure everyone is getting adequate recovery I introduced a deload week as week 4. We still work this week, only we make it our focus to learn new techniques and practice skill work that we apply to the other weeks.

It looks something like this:

Week 1 - Heavy (strength)

Week 2 - Medium (hypertrophy)

Week 3 - Light (conditioning)

Week 4 - Deload (technique)

I am working on an online training program and website to help you all with your natural bodybuilding transformation needs and wants but I began this article with a purpose. Where was I?

Oh yeah, this 1 simple chest finisher exercise for maximum growth.

Check out Rocco and I crushing this challenge, give it a shot and let us know how you did.

And be sure to head over to www.AnthonyMonetti.com to leave me your email, and questions so we can chat and I can make a video.

Happy Chesticle building!

YOU HAVE UNLIMITED POTENTIAL

YOU HAVE UNLIMITED POTENTIAL

Don’t limit your potential

Yesterday, my daily growth habit revolved around my current body fat level, Integrity, and

I knew it was only a matter of time before some small thinking haters would surface.

To be honest, these kind of people used to hold me back from speaking my mind. I avoided video production, blog creation, and for the most part all of social media in order to protect my fears of acceptance, failure and criticism.

Behold, the rebirth of the real Anthony Monetti.

Let's get to it. Pay attention if you have ever quickly judged someone based solely on their looks and or financial status.

I'm talking natural bodybuilding here for a minute and you will see how I relate it a any life situation.

Accusing me of drug use because of my current body fat level is small thinking and it is limiting your true potential.

As an immature young bodybuilder who worked his ass off daily to build a championship physique, I used to automatically accuse someone who was bigger, stronger or more ripped than I was.

But then, I got accused of being on steroids.

And obviously, I still do. But I know that I am not. And I have realized that accusing someone of this or that has zero relevance to me or my life and only limits my potential instead of inspiring me to push myself to that level.

It's like saying, "all millionaires have robbed banks, ponzy schemed and have worked in organized crime to become millionaires"

That make sense?

I have been building my body for 25 years now, I believe that's a silver anniversary. Cheers!

Don't you think I should look like I have been at this for 25 years? I mean the gym has been my sanctuary, my college and now my business.

And besides, I'm not THAT big, strong or ripped. Don't limit your potential kids, stay focused, stay hungry and achieve more.

-->Video message from today's post <--

plus a special announcement from coach Rocco!

ANTHONY MONETTI 5% BODY FAT

ANTHONY MONETTI 5% BODY FAT

Please accept my apologies.

Yesterday I posted a article about a few bodybuilding misconceptions and how I struggled with perfectionism and extremism.

It related to nutrition and focused on flexible dieting, IIFYM, and I explained how I used this to maintain my year long 5% body fat level.

Some of the folks who read it commented and asked me to verify this and show what “my 5% body fat” looks like.

This morning I had to back this up. So I asked coach Rocco to do a quick 3 point caliper testing using the Jackson/Pollock method.

I was 5.47 % as of 8:30a this morning.

Please accept my apology for this false claim of 5%.

Now, this is not the most accurate way to test body fat. There are studies that show hydrostatic testing as being the most accurate with a newer method being a close second, called the Bod Pod.

Up there with accuracy is the caliper testing, as it is quick and cost efficient. Some wiggle room of course is also thrown in there, with tester accuracy, time of day etc.

Other details and the measurements that lead us to this reading are:

  • My age - 38
  • weight - 195
  • chest - 2
  • abdominal- 8
  • thigh- 6

we used this website to input all of the info -http://www.linear-software.com/online.html

Thank you all for reading and pushing me to maintain my integrity with my bold claim. To watch the body fat testing that took place this morning jump over here to my youtube channel -> youtube.com

And be sure to send me your questions over at www.anthonymonetti.com so I can answer with a video.

- Anthony

HOW TO LOOK LIKE A BODYBUILDER

HOW TO LOOK LIKE A BODYBUILDER

First, I want to thank all of you for the mind boggling response to my recent resurfacing of video creation and uploading.

I didn't think you guys still wanted to hear what I had to say.

That’s my own issue, and I will touch upon the lapse in content production and on-air camera time at a later date.

For now, lets chat bodybuilding and how you can look like a bodybuilder all year long.

I struggled with this for many years because of my perfectionism mentality and bro thinking.

I can only eat chicken, broccoli, vegetables. Sometimes fruit but only up until a week before a competition. And, I need to bring tupperware filled meals and or a scale around with me all of the time to measure my food because an extra gram of this or that will diminish my abs and prevent me from winning my next competition.

I mean, for a bro I had the most forward thinking bodybuilding guru as my mentor. We can call him the Original Bodybuilding Guru. I have spoke about him before but Nick really put things in perspective for me early on in my career.

My first show consisted of:

  • Fasted cardio first thing in the morning on an empty stomach before high school. - Bull shit.
  • 6 workouts per week focusing on one body part per day - Bullshit
  • 1 met-rx meal replacement shake a day after my evening workout. - Bullshit.
  • 6 meals per day consisting of one dried up chicken breast with one small dried up baked potato. - Bullshit

The original bodybuilding guru’s mentality was a calorie is a calorie. “Dude, switch out your dried up baked potato for a small portioned sized cup of frozen yogurt, it’s all the same” He used to say. This is now the most overused and branded IIFYM or “If it fits your macros” diet. We should have copyrighted that shit 15 years ago.

It took me a while to believe this but I trusted him, so I worked on replacing dried tasteless foods with some feel good “treats”.

My physique in fact looked better and my workouts were more powerful because I wanted to work out, and got excited for my next meal. I felt more human, mentally and emotionally.

“Flexible dieting” is how we refer to this style of dieting nowadays.

It helps you maintain your lean physique all year long. In fact its how I have been maintaining my 5% body fat for the last 3 years without stepping on stage for a competitive bodybuilding event.

This may trip up a few of the concrete headed bros out there. It’s not hardcore to eat ice cream or pizza or your favorite cheesecake prepared by mom. Right? Wrong!

Now, I’m not saying you should only eat crap processed foods. Because when we dive deeper into the micro nutrients we need for optimal health and workout capacity, we must make quality foods our foundation. You are what you eat.

Moderation is key. As pops Monetti used to say.

The extremists out there will short circuit from reading this post, but as a former extremist, perfectionist and obsessive compulsive meathead I am living proof that if you create a more realistic “dieting” approach you will not only look like a bodybuilder but you can maintain your super hero like physique all year long.

Hope this helps.

Anthony Monetti

p.s. if you would like me to speak about anything in particular jump over to www.AnthonyMonetti.com to leave me your email and I will create an entertaining, informative video for your watching.

5 THINGS YOU MUST DO TO LOSE THE MAN BOOBS

5 THINGS YOU MUST DO TO LOSE THE MAN BOOBS

Let me begin by saying, I am the furthest thing from a doctor or any kind of medical practitioner. My little messages should not be taken as medical advice, of course you should watch, like, share, and be entertained but please see a doctor for any treatment of any disease or health concerns.

That’s your disclaimer.

Now, let’s talk about some misconceptions.

I am shocked to hear some people still say, “I do crunches all of the time but I can’t seem to lose this belly fat”

or “No matter what I do for my chest, I still have these ugly ass man boobs”

Gentlemen, there is no such thing as turning fat into muscle. Two different things, WAAAAY different. You must lose the stored body fat in order to see your hard earned muscle. No 2 ways about it.

However, I have outlined a simple 5 step process for you to follow to begin your transformation process. check it out.

  • Write down every single piece of food or beverage you put into your mouth for 14 days.
  • Add up each day and sum up the 14 days together, then divide by 14.
  • Weigh yourself on Day one, Day seven, and again on Day fourteen.
  • Add up each weight and divide by 3.
  • Reduce your total calories by 500 each day

How about an example?

Bobby man boobs tracks his food for 14 days and it looks like this:

Day 1 - 4,500 calories

Day 2 - 4,300 calories

Day 3 - 5,110 calories

Day 4 - 3,500 calories

Day 5 - 6,000 calories

Day 6 - 4,500 calories

Day 7 - 5,110 calories

Day 8 - 4,500 calories

Day 9 - 4,300 calories

Day 10 - 5,110 calories

Day 11 - 3,500 calories

Day 12 - 6,000 calories

Day 13 - 4,500 calories

Day 14 - 5,110 calories

We would add up all of these numbers and get this: 66,040

then we would divide by 14 days to get an average of: 4,717

your three weigh ins are done the same way:

Day 1 weight: 250

Day 2 weight: 252

Day 3 weight: 251

add em up, divide by 3 and we get 251.

So Bobby man boobs eats an average of 4,717 calories to maintain his fluffy frame of 251.

If Bobby would reduce his daily caloric intake by 500 each day, he would lose one pound of stored body fat a day. Given the fact he does nothing else besides control his food portions.

Still with me?

If you are accurate with your tracking and number counting, this will leave you with a 1lb. weight loss per week. And if that isn't fast enough weight loss for you, you could add some high intense interval training into your training program 3-5 days per week. This is of course assuming you are doing some sort of weigh training or bodybuilding program.

Of course, while nutrition is a main ingredient for weight loss you must be hitting that chest with intense workouts as well.

I have much more I would like to add to this, so if you are an info junkie who wants to learn how I built my super hero like physique, be sure to sign up for my soon to be online body transformation program.

here's to no more man boobs,

Anthony Monetti

LIFESTYLE Uncategorized /

A CASE OF THE FUKITS

A CASE OF THE FUKITS

How one slip up can ruin your chances of success.

This is true Life I want the Perfect body.

Bullshit.

Well, perfection used to be my obsession.

Perfect body, perfect business, perfect this or that.

No such thing.

This search for perfect anything only leads to a case of the fukits.

One overeating meal, one shitty workout, one failure or mistake can easily become your worst enemy with the perfection mentality.

Seek progress, not perfection.

I can remember numerous times stepping off stage with a less than stellar placing and being in a negative mindset because I didn’t win and blowing my 24 weeks of hard work with this “fukit” mentality.

One example I talk about is during the filming of my appearance on Mtv’s True Life I want the Perfect Body.

I competed in a competition 3 weeks before the competition that was aired on national television. I wanted to use this as a “prep” and I knew I wasn't in peak condition but I thought it would be a great idea to get my nerves out of the way.

I placed 3rd.

not perfect.

So I said fukit, and had a “relaxed” weekend of eating. Hell, it was a binge. I was depressed and filled with failure and now unnecessary foods that left me bloated and even more depressed. Luckily I had a great mentor “the original bodybuilding guru” Nick Depalma who talked me out off the ledge and insisted I stopped feeling bad for myself.

We regrouped and I had to drastically cut my calories, and increased my cardio to 2 a days. I rebounded and got the extra fat out of my system. Not before damaging my metabolism and ego.

And as ironic as it is, I placed 3rd again. Now, on national television. Deal with it Monetti!

It wasn't perfect, neither is your body or your process. But you adapted. You got stronger and more connected to what really matter; the lessons learned throughout the journey.

Stay focused on what matters folks, and avoid that fukit mentality. It could save your ego AND metabolism.

ya diggin my raw, uncut, personal development strategies? share with a friend or family member who might struggle with perfection. As long as they don’t mind my dirty jersey attitude and language. And then watch my videos. 🙂

3 THINGS YOU CAN CONTROL IN LIFE

3 THINGS YOU CAN CONTROL IN  LIFE

When your life gets crazy and shit hits the fan, and it will eventually there are only a few things you can control in order to keep your life moving in a positive direction.

Can’t believe I’m about to say this right now but I have committed myself to being transparent and honest with you guys.

Let’s go back to 2010 for a moment, I had left Equinox and began living the dream of having my own health and fitness studio. Karen and I were only open for a few short months and things were moving and shaking, after 6 months of pinching pennies and renovations.

Besides a local business, a dream of mine since I began competing in bodybuilding was to promote a bodybuilding competition. As a competitor myself, and being at enough competitions I knew what kind of experience I wanted to produce for the athletes. So, on top of our new studio, Karen and I decided to promote our first WNBF Pro qualifying bodybuilding and figure competition.

Along with the competition, another way to help the athletes prepare was to host posing workshops, so as an expert in the field we host our very first posing clinic. Exciting!

On Saturday morning, Karen has all the handouts in hand and we are fired up to begin our entrepreneurial journey with another business opportunity we have created.

As we walk out of our studio apartment, we heading in the parking lot and realize we had parked in a different spot than normal. So, we walk to another place we sometimes park when streets are crowded.

No car. Our Scion XB was no where in site! WTF! Someone stole our car!?

After a frantic call to the Somerville Police station, “Hi Mr Monetti your car has been repossessed and you can call this number to retrieve it”

Needless to say, our super high came to a crashing halt. Our enthusiasm for business and helping others with their bodybuilding journey was instantly take from away like a phantom in the night.

We could have turned away and went back to bed, canceling our seminar and all of our dreams of business development.

It wasn't easy but I decided to swallow some pride and regroup.

With a bit of convincing I preached to Karen the importance of believing in ourselves, our vision and mission to create a community for the folks who needed our support and encouragement.

I have learned that life can throw some curve balls at you, and if you are anything like me you will stay determined and focus on the only 3 things you can control.

  • Your thoughts
  • Your Nutrition, (the food you put in your mouth)
  • Your physical fitness

Now for some bragging, As of this month our members have voted us The Best Of The Best Health and Fitness club in Somerset County. Pretty awesome, and if we didn't believe, trust and practice patience we would have never had the opportunity to touch so many lives.

Thank you for reading, thank you for believing and thank you for the opportunity to live out our dreams of inspiring others to create their most fulfilling life.

To hear a few of our members speak about their inspirational journey head over to projectmylife.com

GAINING SELF DISCIPLINE

GAINING SELF DISCIPLINE

As most of you know, or should know by now at least, Discipline is our first core value listed on our walls and in our handbooks. The base of my physical education and probably the most important characteristic I have adopted throughout my life is discipline and the daily application of such.

My mom more than my dad was my disciplinary growing up. Good cop, bad cop if you will. Dad wanted to be the nice guy and give me love and material things probably because he as a kid wasn't given much and had to work his ass of for all he had. Mamma dukes on the other hand, layeth the smacketh down upon me, daily.

I'm not playing the victim role here by no means, I deserved it. My mom meant business, and If I wasn't paying attention or listening to her, she gave me about 5 min to get my shit together or she was putting me in my place regardless of where we were and what we were doing.

I thank her for it now.

However, at one point as I was growing older and taller my parents understood that it took more than parental guidance to create raise a child with solid core values.

Judo. An organized activity and my first means of external discipline.

At age 9, I became a student of this discipline and believe it to be the second best thing to teach me how to control my thoughts and actions.

Dr, Jigoro Kano, the founder of Judo Says:

"Judo is the way to the most effective use of both physical and spiritual strength. By training you in attacks and defenses it refines your body and your soul and helps you make the spiritual essence of judo a part of your very being. In this way you are able to perfect yourself and contribute something of value to the world. This is final goal of judo discipline."

After reading that it makes sense where my spirituality comes from today.

Discipline, the aftermath of mamma dukes tough lovin', and practicing judo, not judo itself is what created me. It has been the foundation to my bodybuilding championships, and all of our community accomplishments here at bodhi.

Without discipline, your goals are merely dreams. Motivation in itself is nothing without the application of discipline.

Have you fallen short of you goals? Are you dreaming about losing weight, feeling great and looking sexy? Are you waking up without any "motivation" to begin your day?

Do you lack discipline?

Most likely.

Luckily for you, discipline is what we do and who we are.

Dedicated to your success,

Anthony

p.s. As luck is on your side, we still have 2 spots available for our KickFit class which is a combination of self defense techniques, metabolic conditioning, and of course discipline. info@thisisbodhi.com or call 908.526.2288

p.p.s. I will be sending weekly and sometimes daily messages through the inter webs, If you are not into hearing the latest info and news from me (The founder of Best Of The Best Health and Fitness Club in Somerset County) I won't be offended if you hit "unsubscribe". Thank you!

FITNESS Uncategorized /

PROJECT MY LIFE TODD DURKIN

Project My Life  Todd Durkin

Podcast

I played baseball all through middle school, but when I went to high school I anxiously joined the Brick Dragon Football team. As a freshman you have some options as you enter into young adulthood. Athletics were my thing so football seems to be the next obvious sport I ventured into, especially since the coach was Warren Wolf Sr; the most winningest coach in NJ, at the time. I wanted to be a star football player, I thought.

I liked to hit and really enjoyed the “get big and strong” mentality, shocking right? But I didn't care too much about learning plays and really disliked the practice part. So, I spent most of my time learning how to build my body in the weight room.

My coaches did however instill some great work habits that stuck with me. They also used to talk about this guy; Todd Durkin. His talent was unparalleled to his consistent work ethic and relentless drive to become better each and every day, was they used to say. The name didn't mean much to me as I was drifting away from the football field and closer to the gym.

When I began my profession as a full time fitness trainer back in 2008 I looked this guy up since he was from my home town. I was pleasantly surprised to find out that this Brick Dragon alumni had become a powerhouse in the fitness industry mainly because he coached and trained not only the NFL’s superstars including Drew Brees, Aaron Rodgers, Ladainian Tomlinson, but olympic gold medalist Shaun White as well.

Now, an ambassador and Lead Training Advisor for Under Amour, Todd Durkin has become a representative and advisor for major fitness related companies including TRX, Perform Better, Mens Fitness, and he has even found time to create his own mastermind group for entrepreneurs in the fitness industry; Todd Durkin Mastermind Group.

This guy is the real deal! And I am grateful for the opportunity he gave me to chat for this episode of Project My Life: Todd Durkin.

Some topics we discuss include:

  • 0:10 - One of my top 10 influencers in my life
  • 1:30 - I am Todd Durkin and this is Project My life!
  • 1:40 - Todd plays pro football in Europe
  • 2:40 - A devastating moment on the field changes Todd’s life for the good
  • 3:50 - Todd reinvents himself and avoids injury
  • 4:40 - How did you stay so positive during such a tragic time in your life?
  • 5:30 - Faith or fear. Acknowledge, then eliminate fear and have faith.
  • 6:50 - Have courage the create your best life
  • 7:00 - Todd developed a “super star factory” with Fitness Quest 10 in San Diego by working with Drew Brees, Ladainian Tomlinson, Aaron Rodgers, Shaun White
  • 7:20 - Was this your ultimate vision when you started?
  • 7:50 - “It’s all about survival in the beginning” working with general population
  • 9:00 - Vaughn Parkers mom opens up the door for Todd’s career with working with Pro athletes
  • 9:18 - 1st round draft pic Ladainian Tomlinson opens up the door for Todd in 2002
  • 10:20 - I want to help everyone, But sometimes thats not the best way of building a business
  • 11:00 - Is there a certain demographic you don’t work with anymore?
  • 12:00 - 80 year olds training next to NFL superstars - melting pot culture of helping people
  • 12:40 - How do you maintain the consistent uplifting spirit within your culture?
  • 13:20 - “A leader of one, a leader of many. If you can’t lead one you cant lead any”
  • 14:20 - Protect your energy, avoid the energy vampires and surround yourself with the right people
  • 14:50 - Create a mindset of growth. Get yourself a coach or team of coaches
  • 15:20 - great people need to be lead
  • 16:00 - Todd’s first hour of the day
  • 17:00 - Podcast in the morning (project my life)
  • 17:40 - Todd Durkin’s Master mind group
  • 20:20 - Todd’s tips for someone trying to grow their brand
  • 21:20 - Build your book/list; email, free program, auto respond sequence
  • 22:20 - ABDOV - Always Be Delivering Outrageous Value
  • 22:40 - Favorite book recommendations, “Start with why”
  • 24:00 - What is Todd’s most valuable lesson learned from building his business
  • 25:00 - Work on your business, not so much in your business
  • 25:50 - If this was your last day on earth, what would you say to your fans/followers?
  • 26:20 - Find your PASSION. Discover your PURPOSE. Create maximum IMPACT.
  • 26: 40 - Live a life worth telling a story about, but its up to us to create your best life!
  • 28:10 - Keeping up with Todd Durkin
  • 28:40 - NJ Fit Expo coming soon! Let’s bring back the Power Players who have left NJ and create some Passion, Purpose and Impact on the East Coast!

Book Recommendations:

Links from the show:

MONETTI MINUTE Uncategorized /

MONETTI SPEAKS MESSAGE MEDLEY 4.6.15

Brain traffic. I get a lot of it.

From business development to personal evolution, I am constantly working on my thought process and communicating my message to my team over at bodhi, as well as the members we coach. I sometimes have potty mouth. And now that I have to listen to all these messages in order to edit them into a podcast, I realize I should work on not saying f**k as much. It’s not easy to remove the word from my vocabulary, I mean I was raised thinking my middle name was “little f**k”, for fukc sake. But no excuses, I will work on this.

Im a few weeks behind with this but this medley of messages was from the week of April 6, 2015. What you can expect to hear:

  • 00:00 - Me working on my 60 second commercial intro
  • 00:17 - Communication is life, and how you can change the world
  • 1:45 - Message intro
  • 2:40 - Don't half ass your life, go all in!
  • 3:25 - You need to make some changes in order to make some changes
  • 4:00 - The mentality of the most influential people in the world
  • 5:00 - Avoid the energy vacuum people, surround yourself with greatness
  • 6:45 - Don't back out now! Real talk. Stay committed to your goals, regardless of perceived setbacks
  • 8:50 - Believe in yourself. Trust the process. Practice patience.
  • 9:20 - WNBF Northeast America random thoughts intro
  • 10:16 - Don't measure your success by the trophy of placing you receive
  • 11:07 - Mtv True Life Perfect Body, there is no perfect
  • 11:56 - WNBF Northeast America competitor meeting, pep talk
  • 12:31 - Show good sportsmanship
  • 13:00 - Never f***king satisfied, stay hungry!
  • 14:25 - How we award pro cards
  • 14:50 - The natural bodybuilding world has gotten soft
  • 15:05 - You have to do your time, it took me 12 years to turn pro
  • 15:20 - WNBF pro cards awarded to the following
  • 16:10 - Strict drug testing policies
  • 17:00 - You either have it or you don’t, either way heave fun
  • 17:50 - I’m on a monster podcast kick
BODYBUILDING Uncategorized /

PROJECT MY LIFE ELIZABETH GREEN

In the small downtown community of Somerville NJ, Karen and I have been building our brick and mortar business; bodhi. Our boutique studio is not a gym, we are a community of people inspiring people. When I wanted to start my own life coaching business I decided that the general population was to be my first demographic to target.

We have developed a powerfully inspirational community, and as they will continue to grow organically, its time to do more online coaching for competitive athletes.

Liz found us doing a google search when looking for local competition coaches, thankfully she gave us an opportunity to coach her to a few victories.

The WNBF Northeast America Bodybuilding and Figure competition was Liz’s first competition this year and she won the open figure class, in which she was awarded a pro card.

Here are some topics we discussed:

  • 0:17 - Karen steps up and becomes my co-host (after dragging her feet)
  • 1:30 - Karen gets shy
  • 2:12 - New WNBF Figure pro Elizabeth Green intro and she explains her life philosophy
  • 4:00 - Project my life concept and embrace the grind
  • 5:00 - What brings Elizabeth to the competitive stage?
  • 8:30 - Liz explains her first experience as a competitor
  • 10:00 - Larger shows become a cluster f***
  • 11:00 - Staying positive after a horrible life experience
  • 12:50 - New pro but not ready for the pro stage yet, we must improve to be competitive
  • 14:20 - Using a practical approach to transforming your body
  • 15:15 - Macronator! - Liz burns through over 350 carbs to get shredded
  • 16:10 - 2015 plans and Karens recommended nutrition guidelines to support new goals
  • 18:50 - Karen says “a full day of relaxed eating post competition does your body good”!
  • 20:02 - Reality check when looking to build quality muscle in 6 months
  • 21:50 - Karen explains her practical approach to increasing food
  • 25:15 - No specific rules when it comes to eating, its based upon individual lifestyle
  • 25:35 - Liz explains her history of dieting / eating
  • 27:55 - Meal planning, meal prep, and buying into macro tracking flexible dieting approach
  • 28:21 - Dealing with people who don't understand the healthy lifestyle
  • 30:25 - Cory, Liz’s fiancé chimes in and gets real with how the others criticize the people who work hard to look good to justify their lack of motivation and will power
  • 33:20 - How do you fit all of demands of this lifestyle into your daily routine?
  • 35:33 - Success people have successful habits and begin passionate
  • 36:30 - Booty improvements, and workout changes
  • 39:40 - Creating a balance by incorporating a “relaxed meal” into your week
  • 40:00 - Eat those carbs you skinny bitch!
  • 40:55 - Keeping up with Liz and her sponsor
  • 43:08 - Ant read his first book cover to cover at age 37
  • 44:58 - Ant’s power hour every morning routine
  • 45:45 - Liz is Cory’s Ferrari and becomes a food diva
  • 46:50 - How can we improve our online training program?
  • 48:20 - Monthly team calls and private members only Facebook page
  • 49:38 - Liz shares some inspirational words for newbies struggling to change your life
  • 51:18 - Life is a marathon, be open to change, expect greatness
  • 52:15 - Cory shares some words of wisdom
  • 55:26 - Karen ends with a great Les Brown quote

Links from the show:

BODYBUILDING FOOD Uncategorized /

PROJECT MY LIFE JOE KLEMCZEWSKI

This guy. Where do I begin?

I laugh to myself as I write this because I am realizing that a few of the top 10 influencers in my life are the ones I either didn't like or didn't want to ask for advice.

Just goes to prove the point - Never judge a book by it’s cover and most importantly stay humble and surround yourself with people who inspire you and challenge you to become better.

Dr. Joe, or as I have called him “Uncle Joe” because of the impact he has had on my life, and not only in bodybuilding but in business.

Back in 1999 When Nick and I were working hard on figuring out a game plan for me to earn that WNBF pro card, Dr. Joe was making his name in the industry with his “perfect peaking” protocol. I have to say, Nick was very open minded. Nick “the original guru” taught me the meaning of intensity and opened my mind to the “calorie is a calorie” philosophy when it came to getting as lean as possible for a bodybuilding competition. In preparation for my first competition before Nick took me under his wing, I ate chicken breast and a baked potato every 3 hours and did a full 60 minutes of fasted cardio first thing in the morning before high school. After passing out a few times during peak week due to cutting water completely out of my diet, and my dad forcing a snickers bar in my mouth to get my sugar levels back up I knew there was more to bodybuilding and Nick showed me the way.

Nick knew his shit. Back in the 80’s he was a former NPC Mr New Jersey champ numerous times and trained with IFBB Pro Franco Santoriello, Jeff King among other top Nationally ranked guys. As much as he knew he still said, “Dude just hear what this Dr. Joe guy has to say”

I was reluctant, because I thought I could do it on my own.

but, after 12 years of attempting to win that WNBF Pro card, I hired this guy, Joe Klemczewski with an open mind. Twelve weeks later I won the Heavy Weight division at the 2008 INBF Hercules Championships. Damn. Then Dr. Joe became uncle Joe. And now, I am a licensee of The Diet Doc and Dr. Joe is my business associate.

I recently had the privilege to catch up with the man himself for the Project My Life podcast. Here are some topics we covered:

  • 0:10: Joe’s creepy Skype profile pic
  • 1:19: San Diego and naked podcasting
  • 2:20: Grand opening of The Diet Doc headquarters in California
  • 6:00: Recruiting quality people to join your staff/team
  • 9:21: Outsourcing and mistakes as an entrepreneur
  • 9:50: The evolution of The Diet Doc
  • 11:50: Joe re invents himself based upon statistics
  • 12:45: Licensee vs Franchisee
  • 15:49: Diet Doc online curriculum
  • 20:49: The ideal client
  • 22:39: The “Why” behind Dr Joe’s hustle
  • 26:35: Joe’s tribe, Home schooling and the Amish
  • 27:52: Verbal bitch slapping and dealing with change
  • 30:52: Lack of proper communication and mistakes as an entrepreneur
  • 31:32: Ask The Diet Doc
  • 31:55: How do you counteract cellular inflammation so that your body can loose weight faster?
  • 34:05: Clean or IIFYM. are they equally as effective?
  • 36:42: Better meal planning / timing for weight loss
  • 37:59: Can Intermittent Fasting be used with a macro based diet and can it accelerate fat loss?
  • 40:39: Is it okay to eat your last meal late at night / close to bedtime?
  • 42:14: Is there a relation between feeling hungry and your metabolism burning fat?
  • 44:28: If you need to lose 100 lbs or more, would you recommend to start the process and lose faster to juice or drink protein shakes in place of food?
  • 44:55: Cleansing by means of a 3 day shit-a-thin
  • 46:53: Joe’s future as a creative writer
  • 49:00: We agree, overall health starts in the mind but is easily overlooked

Book Recommendations:

  • Stumbling on happiness by Daniel Gilbert
  • Mindsight by Dr. Siegel
  • 50 Days To Your Best Life by Dr. Joe Klemczewski and Kori Propst

Links from the show:

BODYBUILDING Uncategorized /

WNBF OWNERS NANCY ANDREWS BOB SMITH

My first bodybuilding competition was the NPC Natural South Jersey back in 1995. Natural in the NPC means one year drug free, which isn't really drug free in my eyes. I was natural mostly due to being scared shitless of what my mother would do if she found out, non the less I was drug free.

Aside from my mom, I had this meathead Nick Depalma take me under his wing, and fortunately, he talked me away from steroids and pushed me to compete with guys who were “on my same playing field” as he put it. We discovered this magazine dedicated to the natural athlete; Natural Bodybuilding and Fitness. I was intrigued and inspired, so I began my journey to become a WNBF Pro.

I feel most comfortable at a bodybuilding event, as I feel like I have grown up on a bodybuilding stage. I have met some of the coolest, most down to earth people throughout my 20 years in the natural bodybuilding world, and in this podcast I chat it up with the new motivated, driven and passionate owners of the WNBF; Nancy Andrews, Bob Smith. Big things to come for the WNBF.

Here are some topics we discussed:

  • 1:10: Boston’s snowy winter vs California’s sun rays
  • 2:10: Introductions
  • 4:09: We lose Bob to technical difficulties but find him eventually 🙂
  • 5:50 Great times with the WNBF before upper management lost interest
  • 6:30: DePalma steers me away from steroids at age 18 and turns me onto WNBF
  • 7:40: Nancy shares her history with the WNBF and what keeps her involved
  • 11:55: Anthony’ s history with the NGA / WNBF
  • 13:20: New amateur tier system for qualifying to be a WNBF Pro
  • 15:15: What differentiates the WNBF form other natural organizations?
  • 17:02: Strict Drug testing keeps it fair for all athletes
  • 21:15: Bob explains the integrity of the WNBF
  • 22:21: Offseason drug testing for WNBF Pros
  • 23:00: Cleveland Thomas fails drug test, and returns to beat Shevon Cunningham in the 2014 Worlds
  • 25:52: Nancy keeps it real and talks about poor sportsmanship
  • 27:37: Anthony speaks of taking Andro prior to the ban in 1999
  • 28:25: Bob clears the air regarding the Cleveland Thomas controversy
  • 32:30: Bob questions why bodybuilders from other federations don’t compete in the WNBF
  • 33:38: Thoughts on the ANBF’s loosely based drug testing
  • 36:54: Expectations of growth due to the new Bikini and Mens Physique divisions?
  • 40:40: Anthony shares his thoughts on judging the Bikini girls
  • 41:59: Sponsorships; RTN, Cellucor and their support for the WNBF
  • 46:15: Anthony talks of live broadcasting including podcast from WNBF events
  • 49:42: Keeping up with and keeping in touch with the WNBF, including the 2015 competition season
  • 57:04: Official announcement of Anthony and Karen’s new Regional Director positions with the WNBF

Links from the show:

BODYBUILDING Uncategorized /

PROJECT MY LIFE LAYNE NORTON

Coach, bodybuilder, scientist.

Dr Layne Norton aka Biolayne. One of my top 10 influencers. I used to hate this guy, and that’s because he was doing things that I wanted to do but didn't have the courage to. It turns out, Dr Layne Norton was a bit jealous of me when he first saw me on Mtv True Life. As we realize, being a “hater” is all about being jealous and that is something that comes from insecurities, and some form of fear. Layne is humble, passionate, practical, and keeps it real. He relies on integrity and a never quit mentality which is why he dominates everything he sets his mind to. You can catch some of Layne’s articles in Muscular Development, Planet Muscle, Ironman, Fitness and Physique, and Natural Bodybuilding and Fitness. It was a pleasure to catch up with Layne, and we will soon do it again. Some topics we discussed include:

1:51:  Layne Explains the NAPF and how he tied the world record at the Arnold Classic

6:56:  Mtv True Life, jealousy and how I hated biolayne

9:30:  The Fear of rejection, and the fear of success, will paralyze you

11:23: Flexible Dieting - If it fits your macros

18:05: Anthony’s original guru - Nick Depalma

19:45: Layne gets his start by working with The Diet Doc- Dr. Joe Klemzweski

23:30: Cleveland Thomas and the failed drug test controversy

32:25: Doug Miller - Natty or not?

37:00: Genetics matter and how Layne went from squatting 400 lbs. to 661 lbs.

42:15: Staying healthy with stretching, foam rolling and mobility work

48:45: Body Fat overshooting from roller coaster dieting

52:00 Self Control is key - Kori Propst

54:00: Layne’s practical approach to figuring out metabolic rate

59:00: The Missing piece in the trillion dollar industry of health and fitness

1:09:00: Layne hosts the Olympia with Ronnie Coleman and Lou Ferrigno

1:11:00 Layne makes it to the big screen with Generation Iron

1:15:00: Keeping up with Layne

1: 23:54: Closing notes- You cant fake passion

Links from the show: 

www.biolayne.com

www.myoatmeal.com

www.iifym.com

www.thedietdoc.com

Uncategorized /

PROJECT MY LIFE

My mission is to unlock my ultimate life potential, and inspire you to do the same. Because life is either taken for granted or appreciated and fulfilled, your choice. I have been addicted to exercise since the age of 9 and built my body and mind by overcoming obstacles and divorcing insecurities. My vision is to produce some entertaining, educating and life changing media.

Bodybuilding and Business make up a majority of my life. Merging the two together with another passion of mine, storytelling. I like to talk, so a podcast seemed to be a great idea.

What you could expect to hear on this show; Successful Entrepreneurs, Bodybuilding and fitness professionals, strength coaches, film makers, film directors, actors and any other movers and shakers I feel like shooting the shit with.

Let’s call this podcast a long form conversation that brings inspiration, entertainment and life changing media. Like, share and subscribe if you would be so kind.

I’m Anthony Monetti and this is project my life.

BODYBUILDING Uncategorized /

POST BODYBUILDING COMPETITION

I watched many family members deal with depression. Of course they never admitted to having such an issue and always blamed something or someone else. And to take a drug or work on this with exercise and meditation was irrelevant because there was nothing wrong, in their eyes.

However, I knew the the negative thought process would never bring the positive results I dreamed of in any area of my life. I also knew I had some depression in my blood line that may have not been due to lifestyle in fact it was chemical imbalances that were off.

My drug of choice has always been exercise and when competitive bodybuilding became such a huge part of my life, focusing on building my physique took over. To me, weight training is euphoric and the side effects have always brought pride and a sense of accomplishment. Manipulating the human body to transform into a work of art is also very fascinating to me. However strength training is not the only thing that matters when it comes to looking like a greek adonis.

The Foods you eat and when you eat them make up 75% of the body transformation process, in my opinion.

Before flexible dieting became such a huge subject in the bodybuilding world, I always counted a calorie for a calorie so I never had to eliminate my favorite foods when training for a competition. I was able to replace foods with foods of the same macronutrient value when I wanted to feel like a human being and not a introvert who ate cold chicken out of a tupperware container. I used to bring my tupperware to restaurants when socializing with friends and family by the way.

I would get my body fat level down to sub 5% for a competition after training for 20 weeks or more and feel incredible. Saturday competition would roll around and I would show my hard work off with pride and integrity. Win or lose I felt like happy with my body and mind and I believed this could be my lifestyle for the rest of my life, until Saturday night.

It was like a food frenzy my mom will tell you. The moment I stepped off stage after awards were handed out, and regardless of my placing I would look for something to eat. I didn't have to look very far because mamma dukes always had some home made delicious chocolate peanut butter cover treats waiting for me. After I had one piece of cake or one snickers bar, I was already looking for my next binge food. And after eating until my belly felt like a blivet (10lbs of shit in a 5lb bag) and my asophagus was full to the point of regurgitation I would lay down to let everything settle. Settle right into my fat storage that I worked so and diligently to get rid of.

Some depressive moments in my life came from:

  • not placing as well as I had intended
  • being unhappy with my self, inner and outer.
  • Not planning for post competition

The last one is key, because competition has always been my way to set goals and practice discipline. I always felt empty after a competition. What’s next? I don't HAVE to eat a certain way, I don't HAVE to be at the gym at a certain time, I don't HAVE to prepare meals for the week.

So I ate. I fill my empty belly and my empty mind. And it doesn't take long to put fat back on even though it takes a slow and steady process to remove it. So, after about a week of eating like I was going on Surviver I was up 20 and at times 30 lbs the week after a competition. Yes, 30 lbs in a week. And NO, not healthy at all.

But I am not one to dwell in a depressive state, so I convinced myself I was ok with this extra weight or shall I say FAT. I was now bulking, and the extra fat would be turned into muscle. NO. Wrong again.

As much as I have ever been in an “off season” I always end up with a body fat percentage of anywhere from 3-5% which for me is at about 180 - 185lbs when I step onstage for a show. I was never really happy at 225 or even when I “bulked up” to 245lbs as you see in the attached pic. As a natural bodybuilder, gaining muscle mass after training for 10 years is extremely difficult at the least if at all possible.

The point here - live a balance life. If you want to compete, awesome! But have a game plan of flexible dieting, hard work, discipline and of course a strong head space. Work on your mind just as much if not more than you do your physique. Your thought process with bring you to your reality, so be mindful of where you put your thoughts.

The post competition blues are not just a mental game either, there are physiological happenings that occur from altering your nutrition drastically for any weight loss goal, competition or not.

My days of bulking are over, along with the nights of eating to fill a void post competition. I maintain a body weight range of 195-200 all year round and eat what I want and feed my body what it needs. Im not saying it was easy, I am saying it's possible to have your cake and eat it too. Literally, look and feel like an athlete on and off the field or stage.

If you need or want coaching on how to transform your body and mind, I have developed a program to accommodate. Visit thisisbodhi.com/programs for details.

p.s. the transformation in the before and after pic was not 16 weeks or even 16 months. It was about 3 years apart, I just wanted to show you me at my heaviest to one of the times where I was at my best.

FOOD Uncategorized /

EATING CLEAN

ARE YOU EATING CLEAN ?

Stop eating clean.

Labeling food clean or dirty denotes an unhealthy relationship with food.If you cheated on your wife or girlfriend just for one day or meal would it be ok? Cheating is a negative word and produces a negative affirmation.

I will have one cheat meal per week.

I will cheat once during my marriage.

See. Neither one sounds promising. The goal is to create a healthy relationship with food or in this case I will use the term diet. Understanding that the word diet refers to a habitual nourishment of food and beverage.

For the definition of nourishment visit this link -> Webster's

When I think of the word cheat I think of getting by with less than sufficient efforts toward accomplishing a goal.

Have you ever cheated on a test in school? I have, and the result was that I passed the test at hand but failed the test of learning the information.

This is my point and inspiration for this post.

When I was going through my unhealthy bodybuilding days; I used to gain a tremendous amount of weight after a competition. I would eat so “clean” meaning I would be very bland and structured with my selection of foods mainly because I felt there were dieting foods and there were off season foods. I shouldn't have to tell you that pizza, ice cream and my moms infamous eggplant rollatini were never on my competition diet program. But, why? They were cheat foods, and I am so disciplined I will never cheat myself during competition prep. When I was done with my Saturday competition however, I was in a food frenzy binge fest until Monday feeling like a blivit which according to the urban dictionary is 10 pounds of shit in a 5 pound bag. That’s a great visual huh? Think of how I felt, and maybe you can relate.

Is this a healthy relationship with food?

Going out on a limb here and I’ll assume you answered no. The term diet is the reason the overused restricted diet plans do not work. EVER.

Are you expecting to trick your body into losing weight? Do you want to want to lose weight, transform your body permanently or just for one week at a time?

Learn the process of manipulating your metabolism to a level where you can eat just about anything you want (food allergies aside) and create a healthy relationship with food once and for all. This process will not be a 123.. thing; it takes inspiration, motivation and of course education. Luckily we have created fail proof programs to accommodate your needs and wants.

Check out some folks who listened to us ->Success Stories

Uncategorized /

FEAR OF FALLING

Overcoming a fear is such an empowering experience.

In 1999 before I began my training for the NGA Natural America Bodybuilding Championships at 21 years old I went on a life changing adventure to Hedonism II, (website) an all inclusive adult resort on the beautiful beaches of Negril, Jamaica.

Be wicked for a week. Is their motto and it was nothing short of wicked. Sex, drugs, nakedness, sex, alcohol, and more sex. I did lift weights a few times but nothing to write home about, and the sex was not with me included. To be honest, I was a bit freaked out with the amount of casual sexual activities being shared around. Ever go to a nude beach? How about a beach where everyone has sex with each other in public? Yeah, porn on a tv or computer is one thing but seeing it live is a bit shocking. Maybe that's the conservative prude in me, however I will share more of my crazy stories with you another time but for now lets talk about overcoming fear.

Ricks cafe (website) a public bar and restaurant with a picture perfect setting on one of the most incredible coves on the West End Cliffs. When you are in Jamaica you know about Rick's cafe as it has become a tourist must have experience. The beautiful views, the crashing waves, and the 35ft platform that locals and travelers alike jump from everyday.

As an adrenaline junkie you know I'm jumping. High on life and local weed, mixed in with some adult beverages I was ready to take the plunge. My traveling buddy Joe was just as pumped as I was and we made a commitment "you jump - I jump".

But wait, I need to use the bathroom. I could have just used the ocean as my number 1 toilet however, what I really needed was some time to collect my thoughts about this leap I was about to take.

With my thoughts composed and my chest puffed with pride an a empty ego I walked out of the bathroom just as Joe walks up the steps dripping wet saying "DUDE that was fucking awesome". You were supposed to wait for me, I said. (just typing that I feel like a little bitch)

My turn. While walking up to the edge of what seemed to be 100ft cliff I feel my heart pumping in my throat. I watch the locals climb the tree that was on the cliff (which was probably another 25ft higher) and jump with ease.

I got this.

As my toes curled over the edge, I tilt my head to get a glimpse of the crystal clear blue ocean. I see splashes, laughter, and a whole lot of unpleasant visuals of me crashing into the cliff head first. Even though 10 people had jumped before me and enjoyed a fun dive, I take about 30 seconds before I put my head down and walk away without jumping. I'm not afraid of heights, and I love adrenaline so what the fuck was I afraid of?

Defeated by fear.

I was afraid of falling and planted negative thoughts in my head that grew into vivid images of a deadly head smash into the side of Rick's Cafe. This failed cliff jump attempt I had created in my head overcame me, paralyzing my spirit.

This moment was something I thought of quite often and of course I had the actual photo to prove my coward like behavior, thanks Joe! I always told the story without hesitation and with complete honesty because I have nothing to prove to anyone. Dignity; One thing I did have to regain, but how?

Skydiving.

Every time it's talked about it , I always thought of the time in Jamaica when I was afraid to jump and how I wouldn't let myself down ever again. As I check skydiving off my bucket list, I realize how this fear of falling is directly related to the fear or failing and how it relates to a few other areas of my life.

Jumping out of a plane from 13,500 ft in the sky was the most freeing experience of my life so far. The air is all you feel and the wind is all you hear and the parachuting experience was nothing short of amazing. I forgot about everything for about 6 minutes and let the universe take me from the friendly skies to the grounded earth. The only thing better than falling from the atmosphere at 135mph is the deep rooted emotional feeling of overcoming a obstacle that has held you back from your life's true potential.

Don't let the fear of falling or failing paralyze your spirit.

It starts in the brain. With thousands of thoughts that hit our brain each day both subconscious and conscious, the fearful ones are the ones that will prevent us from accomplishing goals and will never allow us to fulfill our lives with abundance. Thoughts become actions which then become behavior, so be mindful of who you wish to become.

Uncategorized /

THE ANTHONY MONETTI PROJECT

In 2002 I grabbed my mom's 8mm camera and began filming my journey toward becoming a media personality. Being on television was a dream of mine and with no manager, agent representation or experience in the industry I knew I needed something that would set me a part with casting directors. I decided to create an experience in NYC that would allow me the opportunity to show network reps I have what it takes to be a celebrity. Ballsy move I know, but it worked and Mtv gave me an featured me on True Life I want the perfect body in 2003. At this point, I realized two actually three things; I loved being in front of the camera just as much as I loved being behind the camera and I was good at both.

So, here we are in 2014 and everyone has their own show. Everyone is an expert in something and they all something to say. Now, I want to speak and if you are willing to listen, thank you! But beware, some random shit comes through my brain traffic and I usually feel inspired to share it with you. I speak form the heart and with no filter so if you are offended easily, I won’t be offended if you do not listen. I am a World Natural Bodybuilding Federation (WNBF) Professional Bodybuilder, self-educated Entrepreneur, big thinker and ballsy risk taker.

My mission is to unlock my ultimate life potential, and inspire you to do the same. Because life is either taken for granted or appreciated and fulfilled, your choice. I have been addicted to exercise since the age of 9 and built my body and mind by overcoming obstacles and divorcing insecurities. My vision is to produce some entertaining, educating and life changing media.

The Anthony Monetti Project. Coming soon.

podcasts.

videos.

blog.

And this is my first blog post.

A LIFE DESIGN PROJECT

PROJECT MY LIFE JARRETT DEWELDE

Jarrett Dewelde from The Rich Planning Group talks about how 100% of his business comes from referrals and how the worlds largest business networking group (BNI) taught him how. Jarrett Dewelde is a Director for the Somerset County region of Business Networking International (BNI). With Christianity as his foundation, the… Continue Reading →

PROJECT MY LIFE BRODY BLOOM

PROJECT MY LIFE BRODY BLOOM Podcast Today’s guest was Brody Bloom; a 25 year old critical thinker, philosopher, and all around bad ass dude. Don’t judge a book by the cover though, his tattoos tell a story and his viking looking beard make him a big teddy bear mostly for his beautiful (also bad ass) Continue Reading →

PROJECT MY LIFE TIFFANY NIKO SIPOS

PROJECT MY LIFE TIFFANY SIPOS PODCAST WNBF Pro Figure overal champ 2015 Tiffany and I tried for a few weeks to coordinate this interview. After a few reschedules and a bit of frustration with setting up skype, we finally got to talking. And, as irony has it I brain farted and never hit record as… Continue Reading →

SOFT MUSCLES, WEIGHT LOSS, BODY WEIGHT TRAINING

SOFT MUSCLES, WEIGHT LOSS, BODY WEIGHT TRAINING For the past 25 years I have worked out at least 4-5 days a week, until this past month. I was told by my doctor that I could resume a modified workout schedule, if and only if I was able to be super conservative with weights. To be… Continue Reading →

BIG BALLS

I HAD BIG BALLS I had big balls, but I was a p***y. It’s been a week now since my surgery. Last Tuesday I had a bi Lateral Hydrocelectomy, a procedure that was way over due. For those who are unaware of what this is, a Hydrocelectomy its the process of eliminating the extra fluid… Continue Reading →

PROJECT MY LIFE JOHN GORMAN

John Gorman is: a diet coach, founder and captain of Team Gorman. He works with professional and amateur bodybuilders achieving over 250 wins, overalls,and numerous world titles since 2010 along with 15 Team Awards. John is a highly sought after public speaker and is also a published author with his firstbook out now on Amazon, "Metabolic Capacity and Reverse Dieting". Continue Reading →

PROJECT MY LIFE WNBF PRO BRIAN WHITACRE

2015 Yorton Cup Overall Bodybuilding champ 2015 WNBF World Overall Bodybuilding champ In this episode of Project My life with Anthony Monetti, our guest Brian Whitacre speaks about flexible dieting, reverse dieting world championships, life, family and how he makes sense of it all. Continue Reading →

THE BEST SUPPLEMENT FOR LOSING WEIGHT FAST

If I were to guess, this is one of the most searched topics on google. No surprise here. In an age where obesity is an epidemic. EPIDEMIC. According to dictionary.com the word itself; Epidemic as an adjective means of a infectious disease affecting many persons at the same time, spreading from person to person. Continue Reading →

ANTHONY LOVES KAREN

Some of you have seen this. Some of you have asked about it. And with my recent social media blitz attack I figured I would upload this for your viewing. It also ties very nicely into: A. Woman crush Wednesday #WCW B. Throw back Thursday #tbt We began our journey 12 years ago with a good night kiss. Continue Reading →
 

THE ANTHONY MONETTI PROJECT

In 2002 I grabbed my mom's 8mm camera and began filming my journey toward becoming a media personality. Being on television was a dream of mine and with no manager, agent representation or experience in the industry I knew I needed something that would set me a part with casting directors. I decided to create an experience in NYC that would allow me the opportunity to show network reps I have what it takes to be a celebrity. Ballsy move I know, but it worked and Mtv gave me an featured me on True Life I want the perfect body in 2003. At this point, I realized two actually three things; I loved being in front of the camera just as much as I loved being behind the camera and I was good at both.

Continue Reading →

FEAR OF FALLING

Overcoming a fear is such an empowering experience.

In 1999 before I began my training for the NGA Natural America Bodybuilding Championships at 21 years old I went on a life changing adventure to Hedonism II, (website) an all inclusive adult resort on the beautiful beaches of Negril, Jamaica.

Be wicked for a week. Is their motto and it was nothing short of wicked. Sex, drugs, nakedness, sex, alcohol, and more sex. I did lift weights a few times but nothing to write home about, and the sex was not with me included.

Continue Reading →


STOP EATING CLEAN

Stop eating clean.

Labeling food clean or dirty denotes an unhealthy relationship with food.If you cheated on your wife or girlfriend just for one day or meal would it be ok? Cheating is a negative word and produces a negative affirmation.

I will have one cheat meal per week. I will cheat once during my marriage.

Continue Reading →


 POST BODYBUILDING COMPETITION

I watched many family members deal with depression. Of course they never admitted to having such an issue and always blamed something or someone else. And to take a drug or work on this with exercise and meditation was irrelevant because there was nothing wrong, in their eyes.

However, I knew the the negative thought process would never bring the positive results I dreamed of in any area of my life. I also knew I had some depression in my blood line that may have not been due to lifestyle in fact it was chemical imbalances that were off.

Continue Reading →


PROJECT MY LIFE PODCAST WITH ANTHONY MONETTI

My mission is to unlock my ultimate life potential, and inspire you to do the same. Because life is either taken for granted or appreciated and fulfilled, your choice. I have been addicted to exercise since the age of 9 and built my body and mind by overcoming obstacles and divorcing insecurities. My vision is to produce some entertaining, educating and life changing media.

Continue Reading →


PROJECT MY LIFE LAYNE NORTON

Coach, bodybuilder, scientist.

Dr Layne Norton aka Biolayne. One of my top 10 influencers.

I used to hate this guy, and that’s because he was doing things that I wanted to do but didn't have the courage to. It turns out, Dr Layne Norton was a bit jealous of me when he first saw me on Mtv True Life. As we realize, being a “hater” is all about being jealous and that is something that comes from insecurities, and some form of fear.

Continue Reading →


WNBF OWNERS NANCY ANDREWS BOB TINA SMITH

My first bodybuilding competition was the NPC Natural South Jersey back in 1995. Natural in the NPC means one year drug free, which isn't really drug free in my eyes. I was natural mostly due to being scared shitless of what my mother would do if she found out, non the less I was drug free.

Aside from my mom, I had this meathead Nick Depalma take me under his wing, and fortunately, he talked me away from steroids and pushed me to compete with guys who were “on my same playing field” as he put it.

Continue Reading →


PROJECT MY LIFE DR. JOE KLEMCZEWSKI

This guy. Where do I begin?

I laugh to myself as I write this because I am realizing that a few of the top 10 influencers in my life are the ones I either didn't like or didn't want to ask for advice.

Just goes to prove the point - Never judge a book by it’s cover and most importantly stay humble and surround yourself with people who inspire you and challenge you to become better.

Continue Reading →


PROJECT MY LIFE WNBF PRO ELIZABETH GREEN

In the small downtown community of Somerville NJ, Karen and I have been building our brick and mortar business; bodhi. Our boutique studio is not a gym, we are a community of people inspiring people. When I wanted to start my own life coaching business I decided that the general population was to be my first demographic to target.

We have developed a powerfully inspirational community, and as they will continue to grow organically, its time to do more online coaching for competitive athletes.

Continue Reading →


MONETTI SPEAKS MESSAGE MEDLEY 4.6.15

Brain traffic. I get a lot of it.

From business development to personal evolution, I am constantly working on my thought process and communicating my message to my team over at bodhi, as well as the members we coach. I sometimes have potty mouth. And now that I have to listen to all these messages in order to edit them into a podcast, I realize I should work on not saying f**k as much. It’s not easy to remove the word from my vocabulary, I mean I was raised thinking my middle name was “little f**k”, for fukc sake. But no excuses, I will work on this.

Continue Reading →


PROJECT MY LIFE TODD DURKIN

I played baseball all through middle school, but when I went to high school I anxiously joined the Brick Dragon Football team. As a freshman you have some options as you enter into young adulthood. Athletics were my thing so football seems to be the next obvious sport I ventured into, especially since the coach was Warren Wolf Sr; the most winningest coach in NJ, at the time. I wanted to be a star football player, I thought.

Continue Reading →


PROJECT MY LIFE  ZACH EVEN ESH

“You gotta man the mutha f**k up”

I mean, could the opening quote from Zach be any more to the point? As you may be able to tell, I love this dude’s attitude. He means business, and has established himself as The Underground Strength Coach. With a no bull shit approach to becoming strong in both mind and body Zach Evan Esh tells it like it is and holds nothing back. Maybe it’s the jersey coming out or maybe it’s from his immigrant parents but this guy is passionate about life, family and getting you stronger.

Continue Reading →


PROJECT MY LIFE JASON FERRUGGIA

Featured on & in ESPN, CBS, Men's Health, Shape, Fast Company, & Details, Jason Ferruggia is an adviser to Men's Fitness, Schwarzenegger, LiveStrong, & Muscle & Fitness. Entrepreneur, Fitness Renegade and philanthropist, the jersey born and raised but Cali migrated Jason Ferruggia from The Jay Ferruggia Show blesses us on this episode and shares his inspirational story of being skinny, weak and social awkward to becoming a powerhouse in the fitness industry.

He gives us insight on how he overcame thoughts of suicide and created a lucrative online training business by setting himself apart, eliminating negative people from his life and the attitude of gratitude.

Continue Reading →


PROJECT MY LIFE  KARL RYAN ERIKSON

I met Karl back in 2013 when he came in to bodhi to learn more about how we can lose weight and get healthy. I’m certain his wife made the appointment for him and not sure if he was really into the whole body transformation commitment. I over heard “I’m a film maker” as Karen asked what Karl did for a living, obviously, my ears tuned in. After chatting for a bit about his background, I suggested we grab a bite to eat with our ladies for a double date.

Karl’s passion for movies and film making was evident, we talked for hours about the industry and his latest project Freeman Velocity. Of course, I eagerly shared my project my life concept in hopes he would be interested in helping me create a documentary or a series of documentaries, or a podcast or a… to be honest, I had not fucking idea what I wanted it to be because it has many directions it could take, but where do I start?

Continue Reading →


GAINING SELF DISCIPLINE

As most of you know, or should know by now at least, Discipline is our first core value listed on our walls and in our handbooks. The base of my physical education and probably the most important characteristic I have adopted throughout my life is discipline and the daily application of such.

My mom more than my dad was my disciplinary growing up. Good cop, bad cop if you will. Dad wanted to be the nice guy and give me love and material things probably because he as a kid wasn't given much and had to work his ass of for all he had. Mamma dukes on the other hand, layeth the smacketh down upon me, daily.

Continue Reading →


3 THINGS YOU CAN CONTROL IN LIFE

When your life gets crazy and shit hits the fan, and it will eventually there are only a few things you can control in order to keep your life moving in a positive direction.

Can’t believe I’m about to say this right now but I have committed myself to being transparent and honest with you guys.

Let’s go back to 2010 for a moment, I had left Equinox and began living the dream of having my own health and fitness studio. Karen and I were only open for a few short months and things were moving and shaking, after 6 months of pinching pennies and renovations.

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A CASE OF THE FUKITS

How one slip up can ruin your chances of success. This is true Life I want the Perfect body.

Bullshit. Well, perfection used to be my obsession.

Perfect body, perfect business, perfect this or that.

No such thing.

Continue Reading →


5 THINGS YOU NEED TO DO TO LOSE THE MAN BOOBS

Let me begin by saying, I am the furthest thing from a doctor or any kind of medical practitioner. My little messages should not be taken as medical advice, of course you should watch, like, share, and be entertained but please see a doctor for any treatment of any disease or health concerns. That’s your disclaimer.

Now, let’s talk about some misconceptions.

I am shocked to hear some people still say, “I do crunches all of the time but I can’t seem to lose this belly fat”

Continue Reading →


HOW TO LOOK LIKE A BODYBUILDER

First, I want to thank all of you for the mind boggling response to my recent resurfacing of video creation and uploading.

I didn't think you guys still wanted to hear what I had to say. That’s my own issue, and I will touch upon the lapse in content production and on-air camera time at a later date.

For now, lets chat bodybuilding and how you can look like a bodybuilder all year long. I struggled with this for many years because of my perfectionism mentality and bro thinking.

Continue Reading →


ANTHONY MONETTI 5% BODYFAT

Yesterday I posted a article about a few bodybuilding misconceptions and how I struggled with perfectionism and extremism.

It related to nutrition and focused on flexible dieting, IIFYM, and I explained how I used this to maintain my year long 5% body fat level.

Some of the folks who read it commented and asked me to verify this and show what “my 5% body fat” looks like. This morning I had to back this up. So I asked coach Rocco to do a quick 3 point caliper testing using the Jackson/Pollock method.

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YOU HAVE UNLIMITED POTENTIAL

Yesterday, my daily growth habit revolved around my current body fat level, Integrity, and

I knew it was only a matter of time before some small thinking haters would surface. To be honest, these kind of people used to hold me back from speaking my mind. I avoided video production, blog creation, and for the most part all of social media in order to protect my fears of acceptance, failure and criticism. Behold, the rebirth of the real Anthony Monetti.

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I SIMPLE CHEST FINISHER FOR MAXIMUM GROWTH

Grow your chest. Or as I like to say chesticles. because ultimately they determine your manhood right?

We all have that one lagging body part that no matter what we do, it won’t grow as fast as all of the muscles we work on daily.

No surprises here, chest is one muscle in particular that most meatheads and upcoming wanna be meatheads looove to develop. I mean, national chest day is every Monday and you will most likely find this day to be the most crowded that of the week at your local gym. Especially around the bench presses and cable flys.

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THE TRUTH ABOUT MUSCLE CONFUSION

There is no confusion. News flash.

Your body has an innate ability to adapt to exercise quicker than we can “trick” our body. What we should be saying is variation. The secret is constantly varied exercises mixed with constantly varied intensities to be the most efficient with strength training as well as body building.

We here this a lot with Crossfit.

Continue Reading →