I was lucky enough to hang and train with a Duke Garone, Independent Strength and Conditioning Specialist, head of Real Fitness NYC, and all around bad-ass.
I can honestly say, it was one of the best ass-kickings I have ever had.
This is what Duke, (who has a brother named Ceasar,) had to say about working out, radical self-honesty and above all, taking responsibility for your own actions!
Duke:
"It's your fault! Whatever your current fitness level is, its your fault.
I know that sounds like a negative statement but it's not. If you felt it was negative thats an automatic indicator that you are not happy with your current fitness level. What are you doing about it?
Most will answer, "I go to the gym." Here's my response, "So what!" I go to the movies that doesn't make me an actor. What do you do at the gym? Even bigger than that, What do you do outside the gym?
As a personal trainer I train clients two times sometimes three times a week. Our sessions are never less than an hour sometimes more. That leaves 22-23 hours left in the day. Let's say, for arguments sake, you actually sleep 8 hours a night, that leaves...where's my calculator that's 14-15 hours left!
Here are some of the excuses i hear from that 14-15 hour time span:
1. I didn't have time to eat.
2. I had a work function so I had to drink.
3. I'm at work at 7am but I can't eat before 11.
The list goes on and on. So again I say, whatever your current fitness level is, it's your fault. Are you looking to shed pounds? What's your daily caloric intake? What's your daily breakdown of proteins, carbs, and fats? If you don't know the answer to these questions than your on the wrong track.
This doesn't mean that you have to know everything. I don't know how to fly a plane so I pay a pilot to do it for me. Hire a qualified fitness professional to guide you in the right direction. With that said, pay attention to what's required of you so that you learn how to make better food choices.
Your current fitness level IS your fault and when you say that to an athlete they say damn right and give you a high five. Take control of your fitness by taking accountability for your fitness.
For questions, comments, and to schedule a session (if you dare!), Duke can be reached at
To say that I got a good workout in is a severe understatement. I have also seen Duke teach classes, and have the ENTIRE class, one at a time, use him as a punching bag...LITERALLY!
At the end of the day, we want to spend time with people who inspire, motivate and help cultivate our best selves. A Real Fitness NYC workout with Duke will def push you to your limits...and then a bit further.
Bonus: Check out the sick Kettle Bell training below
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