What’s better than reading Rog Law once a week? I can think of many things: koala bears gnawing on eucalypt leaves, free rocket packs, and being able to turn brooms into lightsabers on command, but sadly you’ll find none of that here (well, except for the last one).

I do have the next best thing though: I’ll be posting three times a week now – Monday, Wednesday and Friday – oh snap!

Monday will still be the day devoted to the fitness and lifestyle related content that you’ve grown to love.

Wednesday will alternate between a few on-going light hearted series that I’ll announce this upcoming week, so stay tuned.

Glorious Friday will be devoted to the random goofyness that makes up the entirety of who I am and just wouldn’t fit much into my Monday posts. This could range from rants on topics completely unrelated to fitness, informative links and videos that I’ve come across during the week, and a host of other fun stuff.

Which brings me to today.

I’m a big fan of mimicking accents and famous voices, so much so that when driving I often practice new ones using dialogue from movies that are floating around in my head. Now here is where you, my awesome and fantacular readers come into play.

What accent and/or famous voice do you want to hear me shamefully try to mimic (or butcher)? Do you want to hear me recite a particular line from a movie you love, or do you want to hear Sean Connery say something that comes straight from the space between your ears?

Leave your suggestion in the comment section below and I’ll pick one every other week to perform, complete with internet street-cred ruining video.

I reached my goal body composition a month ahead of schedule – so now what? For that answer, I need you to hop into my time machine and travel back to the greatest period of time in the world: the 90′s (don’t worry, denim jackets will be avoided at all costs).

In the early 1990s, Martin Lawrence was straight crushing it: House Party, Def Comedy Jam,  and Bad Boys – just to name a few of things he played a huge role in. Not only that, but he also created and stared in his own sitcom entitled Martin.

One of the most memorable characters on the show went by the name of Bruh Man, and his ridiculousness can’t be put into words, so this video will have to do:

The most important thing to know about Bruh Man is this: whenever you asked him what he was doing, his answer was always the same – nothin, just chillin’. In order to even begin to  comprehend the depth of this life philosophy and how it applies to us, we must first arrive at a basic understanding of what chillin’  actually is.

To be in a state of prolonged satisfactory being, not regarded as being bored but not in the process of doing anything worth elaborating upon.

When it comes right down to it, most of us have the goal of simply looking good naked or in various states of undress, and as long as you’re consistent and are not doing anything too goofy with your nutrition and training, you will undoubtedly get to that point.

Game over – you win.

But what happens next? Do you aim to put on more muscle or do you push to lose even more body fat? Regardless of the road you choose, it’ll eventually (hopefully) lead to a place where you’re happy with the body that you’ve created and, aside from minor tweaks here and there, you have no desire to put in more effort to change it.

As Leigh Peele so eloquently put it, the end is the beginning. At some point you’re going to arrive at a place where the goal isn’t to keep pushing further and further, but to simply enter a state of maintenance, aka chillin’, where you enjoy the fruits of your labor and invest your energy elsewhere.

That’s where I’m at now, and it’s a beautiful place. And the sooner you reach your goals, the sooner that you can be there as well.

Photo Credit: Bfishadow

Reality is a harsh and cruel mistress, but she’s always fair.

Mark Young, a fellow fitness professional and human flag wrote a post here that really got me thinking about the nature of goal achievement. When it comes right down to it, most of the times when we’re chasing after a particular goal we’re living in our own heads, and it’s straight up kills any chance that we have towards making real progress.

Think about it this way: how many times have you encountered someone trying to lose or gain weight? Pretty often I bet. Now how many times have you heard that same person swear to the high heavens that they aren’t eating “that much”, or that they’re eating like a pregnant giant yet can’t gain weight? Probably a good 90% of the time – and these are the people who will spend most of their days spinning their wheels; the physical embodiment of the phrase “traveling without moving.”

So what gives? Their continued execution deserves some props, but they have no objective tools by which they can measure their progress, and they’re going nowhere because of it.

Girth measurements? Objective.

The way your clothes fit? Objective.

Tracking your food intake & strength gain numbers? Objective.

Guessing how much you do or don’t eat? Hell naw!

Having tools like these at your disposal isn’t only recommended but downright necessary because they tell you the most important thing ever: are you moving closer to your goal? It’s like the ultimate flow chat to awesomeness.

No matter what formulas you follow or other people tell you, if you aren’t making any progress towards your goal, you need to ask yourself a few questions:

1 – How is your execution? Are you handling your business and doing what you need to do?

2 –  Have you done #1 consistently?

3 - Have you given it enough time to work?

If you answer yes to the above questions then you need to change something. Don’t continue banging your head against the wall of defeat out of some false sense of commitment to a plan that isn’t working. Despite your inner voice telling you that it should be working, the reality of the situation is that it isn’t. Adjust your course of action and begin using some tools outside of yourself to track your progress. Rinse and repeat until your awesometicity quotient increases by at least 172%.

If you answer no to those same questions, you might need to change things up but guess what? You have no idea if you do or not. Your execution and consistency is all over the place, plus you haven’t given enough time for the fruits of your labor to grow, so even if you do switch things up you’ll probably end up in the same position as the one you just left, constantly stuck in the should be loop and not addressing the root of what is. Until you meet those three basic requirements you have no frame of reference to base your changes on, so anything you do is pretty much a shot in the dark.

I wish someone had told me this when I was younger, but sadly I had to get it dropped on my head in a song for it to stick:  a movement in any random direction is not progression.