The 8th Wonder of the World!

Okay, here we stand at a crossroad of amazement and innovation.....
1) The Great Pyramid of Giza
2) The Colosseum in Rome
3) The Great Wall of China
4) Stonehenge
5) The Grand Canyon
6) Mount Rushmore

7) The Mayan Ruins, AND.......

THE DUNGEON!!!

Strength Training, Weight Lifting, Eating Steel, Pumping Iron, Pushing Weight, Meat House, Weight Mecca, Pump Palace, Crushing Weight, Pounding Plates, and Kicking Ass!!!

A truly great place of inspiration, relaxation, and most importantly results to us: Plate Pusher's, Gym-nasts, Gym Rats, Meat Heads, Weight Jockeys, Pump Heads, and Athletes!

Honestly, when making this facility the only thought in mind was to create a place where someone could push themselves to the limit without worrying about eyes of judgement, or distractions that come with a crowded "run of the mill" gym!
Notice, there are no "vanity" mirrors, no un-needed machines, no nonsense... Just the essentials to make one better! So get off your high horse, and test yourself in every capacity of the word! Physically, Mentally, Socially, Emotionally, and Spiritually!

That is why Nicola's Dungeon is the 8th Wonder of the World!

Stay Training My Friends!

What Kind of Car are You?

Based off your Personality, Mentality, Habits, and Personal Statistics I will develop what kind of vehicle represents you!

Based off these factors, Email your answers to nicola.performance@gmail.com, and you will receive an email back with the vehicle that represents you as a whole! 

I am going to fill out the questions to the best of my ability to show an example and then provide the vehicle I am

What Year were you born?

1940's    1950's    1960's    1970's    1980's    1990's    2000's

How Tall are you?

4'9"-5'1"    5'2"-5'5"    5'6"-5'9"    5'10"-6'1"    6'2"-Above

How Much do you weigh?

90-120lbs    121-175lbs    176-210lbs    211-250lbs    251-290lbs    291-Above

How often do you work out?

Never    Sometimes    Often    A-lot

How much do you eat?

Light    Moderate    A-lot

Do you consider yourself to be an Athlete?

Yes    No

How mentally strong are you (diet/strength training/etc)?

Weak    Average    Strong    Very Strong

What color would I like my car to be?

Black

What kind of car am I:           3rd Generation Chevrolet Camaro

Stay Training My Friends!

The Human Body is Like..........

A CAR! If you really think about it:
A car breaks down, and so does the human body!
A car gets rust, and the body gets freckles/sun spots!
A car has a frame, and the body has a skeletal structure!
A car has coolant for temperature regulation, and the body has blood!
A car has oil for lubrication, and the body has synovial fluid!
A car uses gasoline for energy, and the body uses food/drink!
A car em mitts CO2, and the body excretes waste (#1 and #2)!
A car has windshield washer fluid, and the body has eye drops!
A car gets a flat tire, and the body rolls ankles and jams wrists!
A car gets a windshield replaced, and the body gets lasik eye surgery!
A car needs a new transmission, and the body needs a new heart!
A car needs a new engine, and the body gets brain surgery!

BUT............ there is one big difference, when you fix a car it is instantly performs better, but the human body takes a lot more careful, planned route to get better! Granted there are quick fixes like steroid, growth hormone, and many other funky routes to imitate a fully functioning machine.... but growing up as a mechanic's son has proven to me, that there is only one way to make your vehicle perform better... THE RIGHT WAY!

When it comes to performance....... here is how the body is like a vehicle!
Your car can change it's computer chip, YOU can change your mindset!
Your car can get bigger air filters, YOU can run with more intensity!
Your car can change it's exhaust to Straight Pipes, YOU can eat better!
Your car can get a turbo charger, YOU can sprint on a more regular basis!
Your car can replace the engine, YOU can get some heart!
Your car can get N.O.S., YOU can take creatine!
Your car can get all of the above, YOU can train at NICOLA PERFORMANCE TRAINING!

In the end, it is about the work you put in, the pride you take, and the application of heart that will make your 0-60 or 40 Yard Sprint time improve!

Stay Training My Friends!

Famous Characters in History - Part 1 (Lincoln Hawk)

1) Lincoln Hawk of the Independent Truckers (Over the Top)!

Arm-Wrestling....... quite honestly I am surprised to know this is an actual sport! Then again, Las Vegas has been known to host the worst of the worst events! I was under the impression that arm-wrestling was a way to win snack packs at lunch, prove who is the "strongest" in a group, and give meat-heads something to do after they finish eating steaks! That said, everyone is a "really good" arm-wrestler, but when they are challenged usually respond with a comment like "grow up", or "this is dumb"! Which is really just a way to get out of being beat in front of others..... but NOT Lincoln Hawk, he accepts any match, and even the strongest of challengers!

Foes like: Bull Hurley, John Grizzley, Mad Dog Madison, Carl Adams, and Harry Boscoe of the teamsters! These enemy's make me glad I don't have to step into the ring, and throw my elbow down!


Over the Top: With touching moments peppered in, this movie is an absolute roller-coaster of emotion! Truly gripping, and awful in the absolute best of ways! I have seen this cliffhanger (no pun intended sly) over 100 times, and every time I am blessed to view it, the movie gets better! Also, his special move of the mid match finger re-arrangement is a truly heart pounding maneuver that only three men in the world can do!

Lincoln Hawk is a true under-dog, and man who justs wants to live the American Dream of driving his Big Rig across the nation with a championship belt around his waist! I bet if you ask any man, he would want the same!

Best Quote: "The world meets no one half way, if you want something you gotta take it!"

Best Concept: Flipping the Switch - when Lincoln Hawk turns his hat from frontward to backward, it flips the switch in his mind turning him from a man into "a machine, like a truck!"

For all of this we Salute You Character of the Week: Lincoln Hawk


Stay Training My Friends!

The Jersey Sleeve Monster!

Shirts beware.... there is a monster on the loose, and apparently the only thing he eats are sleeves! He has never been seen, heard, or smelt.. He comes swiftly, and effectively in robbing Men, Women, and Children of quality sleeves! The Internet only provides one image, and in my opinion is a crude vision of what this monster may look like! However, it is the only documented picture of him, and I must respect it!

This Monster has been credited with birth of the sweater vest, tank top, basketball jersey, and most notably.... the sleeveless shirt!

Via this, a new revolution has begun. The Era of exposed arms is among us, and we must buy in, or revolt against this progressive step in fashion! With this change comes a desire to have strong and bulky arms for the boys, and cut slim arms for the girls...... Well in some cases it can be the other way around! 

This Monster is also responsible for the terms: "Suns out, Guns out!", "Curls for the Girls!", "Bi's for the Guys!"

If I were to envision this beautiful creature, he would look a lot like this:

Notice his sleeve eating grin, and grubby mit's (also known as hands) Now, you may think he looks a lot like Harry from Harry and the Hendersons (1987, Starring John Lithgow), and if you thought that, then you are exactly right! But, this is how I see my sleeve monster! If you have a different vision, please share it!

When I performed my first Bicep Curl, I was welcomed into an exclusive group or people who choose to wear shirts without the sleeves... Almost like a right or passage, one must earn the arms to wear shirts which expose them! 

In my opinion, The Jersey Sleeve Monster keeps the balance.. but sometimes his hunger takes control, and folks who should have sleeves are left without them! Greedy Sleeve Monster!!!

Thank You for sharing this journey, of a Brave Pioneer who changed the shirt/hoodie/sweater/Arm game forever!!

Stay Training My Friends!

The Jersey Devil!

The picture above is my personal favorite, because he appears to be a friendly and fun creature who would meet you at a T.G.I. Fridays and split an order of Pot Stickers! Honestly, this picture makes me Love the idea of the Jersey Devil..... However, his main purpose is to keep people in fear of the Pine Barrens, and the Pigmy Trees! 

The Jersey Devil is a legendary creature said to inhabit the Pine Barrens of New Jersey! There is Folklore, T Shirts, Books, Myths and most noted The New Jersey Devils (NHL Hockey Team)!

Do I believe in this mythical creature? The answer is HECK YES! Apparently Mother Leeds asked God to make her 13th child the devil. Well, upon its birth her 13th child transformed into the devil, and flew into the Pine Barrens never to be found again!

End Result, The Jersey Devil is just another reason why New Jersey is Great! Come Here, Stay Here, Love Here, Live Here!

Stay Training My Friends!

NEW JERSEY!

One of the original 13 Colonies, and in my opinion...... The Best state in America!
Home to many famous persons and creator of most great traditions we as American's Enjoy!
The Central New Jersey area, is not only one of the smelly free zones, but it is at the center of the tri-state area! We are Under 1 Hour to the Beach, New York City, and Philadelphia. and Just over an Hour to Atlantic City, and Ski Mountains!
We get all four seasons, and our diverse community give us some of the best tastes from around the globe! At the end of the day......... What makes us best, is our people! Granted 'Jersey Shore' has jaded the common perception of New Jersey... but we are well educated, and talented people who are shaping the future! The Clients I train, are extremely positive, and motivating folks who Kick Butt!!!

This Image is hung in my facility... and I along with every member of the Dungeon are Damn Proud of it!

Stay Training My Friends!

DANCE!

Ahhhhhhhh, finally we get to the dance music! Also classified as Electronic, Techno, Trance, Electro, House, Hip-House, Rave, Baltimore Club, and most recently Dub-Step! I personally keep it in my iPod as Hip-Hop/Dance, because I feel the shape of music today is leading toward a mesh between the Rap and Dance music!
Being from the great state of New Jersey, you are naturally ingrained with an affinity for this genre of music! I know Rock, Hip-Hop, Country, 70's, 80's, 90's and today's music all have their place.... but nothing impacts one more than a Hard Beat Drop! That is why today is dedicated solely to Dance Music!

Here are 12 Songs (Artists) that i feel best represent this genre in the weight room!

- Afrojack - Kickstarts / Make Her Say / A msterdamn / Zeggie
- DJ Chuckie - Let The Bass Kick / Moombah (feat. Afrojack) / Sex Bitch (remix) / Move it 2 the Drum
- Crookers - Generation Noise / Thunderstruck (remix) / Day'n'Night (remix)
- David Guetta - Love is Gone / Memories / Missing You
- DJ Debonair Samir - Samir's Theme
- Major Lazer - Pon Di Floor
- DJ LML - Dirty Dutch Mix / Get Dizzy Mix / All Night Club Mix / Party Mix
- Guru Josh Project - Infinity (2008)
- Swedish House Mafia - One / Save the World (Zedd Remix)
- LMFAO - All Party Rock Remix
- Steve Aoki - I'm In the House
-Laidback Luke - Turbulence / Dirty Talk Remix

I Hope this Music: 1) Gets you moving 2) Inspires you to train 3) Makes you enjoy life again!

Stay Training My Friends!

Hip-Hop!

Hip-Hop........ the root's go deep, from Grand Master Flash, to the Wu-Tang Clan, to the East Coast West Coast battle! Many memorable artist's in between, and many phases of the Hip-Hop evolution lead us to now! When training, I feel that a set of powerful lyrics or Strong Beat can move one to push harder, push longer, and overall be STRONGER!

Now, a list of 10 Powerful Hip-Hop/Rap Songs (Artists) that will get you ready to GO:

- Beastie Boys - Sabotage
- Wu-Tang Clan - Triumph
- T.I. - Bring Em Out (feat. Jay Z)
- Outkast - Bombs Over Baghdad
- Method Man - Fall Out
- Lil Wayne - Brand New Money / Kobe Bryant / Drop the World / Break Up
- Jay-Z - Dirt on Your Shoulder / No Church in the Wild / Swagga Like Us /
- Eminem - Fast Lane / 'Till I Collapse / Lose Yourself / Despicable
- Notorious B.I.G. - Who Shot Ya / Dead Wrong / VICTORY
- Mystikal - Jump

Really, anything that makes you want to push some weight around works! Enjoy

Stay Training My Friends!

Hard Rock!

"Just because I Rock doesn't mean I'm made of Stone" - Jim Carey

Some say that Hard Rock, is only for those who Rock Hard...... but that is just nonsense! Hard Rock is a fun, and good variation from listening to the same genre of music every day!

Now, I am going to a give a list of 10 Great Hard Rock Songs (and Artists) to listen to during workout's!

- P.O.D. - Whatever it Takes / Southtown

- Dropkick Murphy's - Shipping Up to Boston

- Metallica - Fuel

- Audioslave - Cochise / Gasoline / Shadow of the Sun

- Disturbed - Down with the Sickness / Get Psycho / Indestructable

- Saliva - Click Click Boom

- Trapt - Headstrong

- Linkin Park - Place for my Head

- 30 Seconds to Mars - The Kill

- Refused - New Noise

Here is one that starts slow, but most certainly does not disappoint!

Stay Training My Friends!

Music in the Weight Room!

Music.... What works, and what does not work?

In my opinion, Music can create or destroy an excellent workout environment! Each individual reacts differently to specific music.... Some love Country (some hate it), Some love Hard Rock (some loathe it), Some love Hip-Hop (some despise it), and Some love Dance (and others really Love it)!

When it comes to training, one should be more focused on the task at hand, and should not even hear the music.... but in that short time between sets/exercises you want to catch wind of something amazing!

In this four part Blog, I am going to start with a great song of each category, and will venture into top 10 workout songs of each genre to help get the creative, and motivated juices flowing!!

Here We Go!

Listen, and enjoy! I hope this is a good start to feeling the vibe, and enjoying your workouts!

Stay Training My Friends!

Pyramid of Success - Tribute to Coach Wooden

Coach John Wooden is by far and away one of the most re-known coaches in all of Sport! A small trip down memory lane will reveal that in 12 years as UCLA's coach he won 10 NCAA National Championships! Since then he has written books, and given speeches across the Nation inspiring the coaches and players of the future!

Through the years, Coaches today use his short references, and powerful quotes to motivate and inspire their players!

If you were to ask any player of the Rutgers Football team from the past 10 year what the definition of Success was..... they would respond:
The peace of mind in knowing you did everything you could to be the best you can be!
Coach Schiano preached these words to us as players to ensure we had no regrets, and did everything we could as football players!

And as a gift here are some John Wooden Famous Quotes:

-Things turn out best for the people who make the best of the way things turn out.
-Never mistake activity for achievement.
-Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.
-Be quick, but don't hurry.
-You can't live a perfect day without doing something for someone who will never be able to repay you.
-Winning takes talent; to repeat takes character.
-A coach is someone who can give correction without causing resentment.
-If you don't have time to do it right, when will you have time to do it over?
-If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.
-It isn't what you do, but how you do it.
-Failure is not fatal, but failure to change might be.
-Do not let what you cannot do interfere with what you can do.
-It's not so important who starts the game but who finishes it.
-The main ingredient of stardom is the rest of the team.
-Success is never final; failure is never fatal. It's courage that counts.


Stay Training My Friends!

Inspiration!

What inspires you? Is it a commercial, a movie, a poster, a book, a bible verse, or is it a person?

It does not take a lot to become inspired, just ask Mark Zuckerberg..... From what the social network tells us, it sparked in one night!

When things were tough, sometimes I would talk to an old coach, teammate, friend, or family member and in a few minutes I am ready to take on the world again!

Inspiration directly translates to effectiveness! If you are inspired, you take the necessary actions to succeed, if you perform said actions, you will succeed! If you succeed, then you are in turn effective in achieving set goals!

Here is something that has inspired me since the first time I saw it! Enjoy!

Stay Training My Friends!