Williamsology Workshop

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February 2016


What is your definition of Success? 

In order to experience true satisfaction of total success we must excel in seven areas: Physical, Family, Mental, Financial, Personal, Spiritual & Career. 

The “wheel of life” is balanced and running smoothly when each spoke is maintained & strengthened. Neglect just one of these areas and the other six are affected (imagine a flat spot on the wheel). Strengthen any weak areas, then the entire wheel becomes balanced & strong. 

Begin today in order to experience true success and remember;

Hard Work, Pays Off!

Reference/image credit: “Born to Win” by Zig Ziglar



The day I decided to try out for my middle school football team would be a pivotal moment for me then and far into adulthood.

My parents wire bikers; not in terms of 2016 bikers wherein which just owning a bike seems to make you a biker, but hardcore bikers, part of a motorcycle club and all. Most weekends were spent traveling with the club, which afforded us the chance to see the countryside and more!

I however longed for something more than those trips, more than the occasional yard ball game in the neighborhood, I yearned to be a part of an organized team.

So I did what I thought any eager boy would do, when tryouts came along I told my parents a lil white lie; I said that I’d missed the bus. I really had stayed after school and tried out for the football team. Of course my parents figured out the truth the next day when I supposedly missed the bus again. They allowed me to continue tryouts (after some stern conversation about telling the truth) and I ultimately made the team.

THE TEAM, turned out to be stacked with most of the counties best players. These guys made even an above average athlete look like a begginer.

I had been taught to always keep my eye on the ball, catch it no matter what was around me; to the tune of me face planting a pine tree when Dad tested my training by throwing the ball intentionally in the direction of that tree. I held onto the ball! I became quite good at catching the football, so naturally, being a boy, I dreamed of playing receiver and making the winning catch. That was never to be!

We practiced hard, and were coached well, and we played even harder. I practiced in many positions on both offensive and defensive lines (never receiver). I remember the practice I got to play defensive end, I was estattic!

WAIT, then it hit me, I’m supposed to contain the best running-back in the tri-county area?!?! Maybe they won’t run him to my side! …blue 42… hut, hut!

NO! NO! NO! Crap! They ran him to my side. Ok, remember your coaching, get off and away from the offensive end, step up and either force the running back to the sideline, or turn him inside where there’s help. That play seemed like it took forever, but lasted only seconds. I squared up to the running back and prepared for an open field tackle.

Dimetruis White ran slap over me, even threw a stiff arm to my chin cutting it wide open; it still bears the scar to this day from that pancake of a hit!

It was years later before I realized those practices were just as important as the game day wins. Our starting players gained valuable game time experiences from those practices where everyone went all out.

I never gave up, ran every play as hard as I knew how, ran every wind sprint all out, ran every lap as fast as I could. I only played a few seconds in games where we were ahead and sure to win.

Our team went undefeated ultimately winning the Tri-County Championship! Go Stewart Eagles!!!

The night of our football banquet couldn’t come fast enough! I remember looking over the room of almost 40 players, then catching a glance at the row of trophies on the stage; there were only a handful (6 or 7 at most) to be given to the most valuable players on offense and defense, most improved on offense and defense, and so on.

When coach began explaining the unsung hero award; the last thing I thought was that I’d be taking home one of those trophies, however he called my name as the Unsung Hero!

What an honor that was. That’s when I first learned and understood the concept of four words strung together; four words that I’ve shared over and over with everyone I’ve come in contact with since:


Written by: Gene Williams


Bench press is an awesome upper body exercise for putting on muscle in the chest, shoulders and arms. However, any lifter who’s benched for any length of time can attest to the torture it places on the rotator cuff’s. Enter the bamboo bar, also referred to as the earthquake bar due to the amount of oscillation that takes place while lowering and raising the bar while weights or kettlebells are dangling from the bar with elastic bands. Bamboo bars promote healthy joint function while forcing you to stabilize the bar during the lift. This is great for rehabbing shoulder injuries because the stabilizer muscles are firing more with this bar than with traditional oly bars.

This technique also promotes proper bar path and tempo due to Any misalignment of bar path or too much speed (this movement isn’t used for speed work) will cause additional oscillation which makes the lift nearly impossible. This would be a good time to inform you to put your ego in check! This movement doesn’t take much weight and should always be performed with the assistance of a spotter; try it for yourself and you’ll understand why it could easily be nicknamed “Nose Breaker” or “Widow Maker”!

Tip: If your gym isn’t equipped with bamboo bars try hanging the weights thru the handles as in the picture below. Leave a small space between the weights to give them enough room to move during the lift, this movement will mimic the bamboo bar and force your stabilizer muscles to fire in the same manner.

Hard Work Pays Off! Happy lifting!

Written by: Gene Williams


Are you stuck in your comfort zone? Do you have an idea for a business or career change? Maybe it’s a fitness goal, maybe you’d like to be a better husband/wife/mother/father.

A friend gave me a book titled “Who Moved My Cheese” by Spencer Johnson. The four characters, two of which were mice named Sniff and Scurry along with two tiny people named Hem and Haw live in a maze. In the story these characters come upon a stash of cheese and are living the high life until one day the cheese runs out. Sniff and Scurry move on in search of new cheese while Hem and Haw remain behind believing the cheese will miraculously reappear. Eventually Haw comes to his senses and joins the mice search for a new stash while Hem is stuck in his “comfort zone”. While not an aha kinda of book, it was a great use of metaphors to help readers relate to their own journeys.

No amount of worry or regret will ever change a thing, only action. No one ever hit a fitness goal, got that new job or met their soul mate by sitting around day dreaming about it.

TAKE ACTION TODAY. Run as far as you can even if it’s just to the neighbors mailbox, you’ll run further tomorrow. Start that business. Meet new people. Stop making excuses and get out of your comfort zone. You may enjoy the excitement and challenge more than you think.

Martin Luther King, Jr. nailed it with this quote “Take the first step in faith. You don’t have to see the whole staircase. Just take the first step.”

Too many times we get bogged down with the A-Z details never even tackling A! We can drive from the Carolina’s to California at night only seeing a few hundred feet in front of us. The same is true for our goals. Don’t think about losing 50 pounds but instead start with losing a 1/2 pound! It took you years to put it on so you won’t take it off overnight! Make small achievable goals so each time you reach them you build momentum for the next.

We were born with the ability to make choices. Will you let obstacles in life’s labyrinth block you or lift you up? What will you do today; Take Action or Dream About It?

Hard Work, Pays Off!

Written by: Gene Williams

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