Client Spotlight Terry

73 Year Old Does A Pull Up

In this episode of the client spotlight, one of my clients does a pull-up.  Terry came to me from a referral and had never been in a fitness program.  He was healthy but wanted to work on getting more fit, and better balance.  He understood that balance is a possible key to minimize falls.  This link shares the statistics of falls in the elderly

He also wanted to do a full pull up.  Why is this so amazing?  The older we get the harder it is to do a pull up at all let alone correctly.  The pull up means that your strength level must be high and body composition favorable.  This quality is one of the most important for fitness and wellness.   Watch below!

“My wife and I have been training with Jeremy Belter for approximately 1-1/2 years. We are part of the baby boomer and older market. Jeremy has been amazing for us! Every workout is SAFE, yet still challenging, fun and results oriented. Jeremy truly cares about his clients and really wants them to be successful whatever their goals. We have noticed increased strength, better balance, and increased energy. The short, ½ hour, high-intensity workouts, a few times a week fit into our schedule easily. Jeremy also has helped us with his nutrition knowledge. His guidance has helped us to a healthier diet. Finally, Jeremy has suggested other professionals that help us with our overall health.” Terry

If you are possibly interested here is a program created for the baby boomer and retiree in mind.  This is a limited coupon offer at 75 % off normal price.  Click here to learn more!

Express Fitness Guaranteed Results

Express Fitness Camps Opens in Brookfield

 

New training center offers complete, guaranteed program

 

Brookfield, Wis. – Veteran fitness instructor Jeremy Belter has opened Express Fitness Camps in Brookfield, bringing his passion and extensive experience to help clients tone up, lose weight and live healthier lives.

 

Express Fitness Camps is at 675 N. Brookfield Road, Suite 109. The center offers a complete, guaranteed indoor fitness program that will help participants speed up their metabolism, shed fat and improve overall physical performance.

 

“My program is built around concentrated workouts that deliver faster results in less time,” said Belter, a certified fitness professional who has led more than 15,000 training sessions. “By participating in 20- and 30-minute sessions just three times a week, clients can trim fat and tone problem spots, gain more energy, and look and feel better about themselves.”

 

Express Fitness Camps employs a high-powered metabolic training program using music interval workouts. Coupled with education on nutrition and lifestyle, participants build lean muscle tissue and improve strength and athleticism. Training is available in small groups (10 or less), semi-private classes (2-4) and one-on-one sessions.

 

“Support and accountability are big reasons why clients are successful at Express Fitness Camps,” Belter said. “The program is tailored to individual needs and built on a foundation of improving athleticism. Healthy long-term weight loss can only be achieved through a higher metabolic rate. Participants see results in 30 days without crash diets, endless cardio or other gimmicks.”

 

Belter, a Wisconsin Lutheran College graduate and former NCAA athlete, is certified in performance nutrition and related areas. He has donated thousands of dollars to organizations through charity fitness boot camps and other events.

 

Express Fitness Camps is part of the nationwide Fitness Revolution system. More details are available at www.expressfitnesscamps.com.

Music With Workouts This New Years

When it comes to fitness and working out there are several ways to help increase intensity.

I see several reasons why to use music for workouts

1.  Decreases boredom

For the average person workouts can get boring and mundane.  When listening to your favorite music this can be helpful from workouts being mundane.

2.  Increase intensity

When it comes to workouts results happen with increased intensity.  I know several people that want (need) their hardcore or upbeat music to increase the intensity of their workouts.

3.  Variety through tempo

Depending on the interval or type of workout music can be used to match the tempo.  For example, doing a sprint or conditioning workouts can be different music than say lifting weights.

4.  The fun factor

Music is associated with fun and many do not think exercise is fun.  However we tend to associate certain music to fun and excitement and mixing that with exercise increases the fun factor.  If something is fun this increases the likelihood of continuing.  Continual progress is one of the most important keys to fitness success.

5.  Infinite Choices

People like different types of music so there are so many ways to get in great music.  I know of people that listen to 80’s ballads:)  Others listen to hardcore music, others country but the truth is whatever makes you want to workout, workout harder and do better is key!

So now that you know that workout music helps…. here is a workout radio station for you to listen to some upbeat music and the best part…. NO COMMERCIALS!

 

 

2013 New Years Fitness Predictions

1.  Gyms and health clubs around America will be packed.  A very small percentage of people will have improved by 2014.  Here is one example  “73 percent give up on their goals to lose weight, get fit or train for an event within six weeks, according to a new study from Harris Interactive and Bodybuilding.com.” (http://www.mensfitness.com/training/will-you-keep-your-fitness-resolution)

2.  The quick fix weight loss industry will continue to grow. The worst fad diets ever.  Yes there is one where you eat cotton balls!

3.  Fitness Revolution Franchise will be the place for local communities to continually see guaranteed results and why I joined the Fitness Revolution

4.  Metabolic Training will be the words used to help training a faster metabolism.

5.  More and more people will do shorter workouts 30 minutes or less because they are more effective and help save time.

6.  Fad diets and easy fixes will continue to thrive based on peoples desire for any easy way out but will not work in the long run.

7.  The same thing will be needed for long term weight loss.  More strength, more speed/power, and better lifestyles.  Basically proper hormone levels is the key to long term fat loss.

8.  At home workouts and online programs will grow along with small group training programs.

9.  Many people will think they know what to do but will not be doing the proper steps to become more fit and healthy.

10.  Hopefully people will understand that long duration aerobic exercise is not the answer for long term fat loss.

Getting Over A Fitness Plateau

1.  Exercise Less or More

When it comes fitness progression is key.  Many times exercising less can be the answer because intensity can be increased and recovery can be improved.  On the other hand, an increase in volume can help improve as well.  If you have been training for a long time without a week or two off take a break.  If you have been working out two times a week up it to three.  It really depends on the person and a qualified professional can help you improve on this.

2.  Train for a goal  

I am not sure if I have ever trained for a weight goal.  Instead I have trained for a specific strength, power, or speed goal.  I have also trained to be able to advance in specific body weight exercises.  The point here is focus your energy on getting to a specific result.  A word of caution here.  I do believe that goals can be conflicting.  For example, becoming really strong and becoming better at marathons are opposed.  That is not to say that a runner should not get stronger but the programming should be inline with the specific goal.

3.  Manage Stress and Sleep More

Our bodies need sleep and many times.  Most people say we need 7-9 hours of sleep.  When it comes to stress we all have it.  It is not the stress but rather the reaction to the stressful situation.  Things like prayer, meditation, focused relaxation, quite time, and much more can help break that plateau.

4.  Change nutrition

The obvious things are reducing bad carbs, sugar, alcohol, trans fat, and so on.  On the other hand, little things like maybe eating more or less could help depending on the person.  Eating more good fats or other nutrition tweaks may just improve performance.

5.  Get some support

This can come in so many forms from professional support to the support of a friend.  It could mean a training partner or a small group personal training class.

6.  Get some recovery

Massage, foam rolling, chiropractic care, band stretching, walking, yoga, vacation, hot cold showers, and many more are all examples of ways to recover.  Remember results happen after the workout.  Working hard is important but so is working smart and consistent.  Recovery techniques are crucial and might be what you need to bust through a plateau.

7.  Supplementation 

Finding supplementation for your goals is important.  It is not the first thing to look at however I believe it is the easiest way to see some results.  Try some supplements for performance and use those.  Figure out what you like and what your goals are then you can add those into your overall plan.  However some people focus on supplementation but do not look at nutrition or any other factors.

What have you done to break a plateau?  Comment below!

American Ninja Warrior Training

I am training for American Ninja Warrior.

Here are some things that I believe need to be a focus when training for this type of competition.

1.  Really focusing on grip strength.

Many of the successful warriors have great grip strength especially per pound of body weight.  I was really impressed with the football player who made it through because his weight was much greater than the other competitors (I digress).  The truth is that grip strength has to be incredible to do well in this competition.

Here are some examples of exercises I am using.

– Two finger pullups

– Two finger KB carries

– Weighted pull ups

2.  Must be explosive in the lower body.

The reasoning is because of the jumps that are needed throughout the competition.  Fortunately my many years of training for lower body jump height has potentially prepared me for this.  My main goal is to maintain strength and explosiveness in the lower body.

Here are some examples

– Single leg squats

– Deadlifts

– Different jump and sled work

 

3.  Advanced body weight training

In the past I wrote about different exercises for body weight.  I feel that strength per pound of body weight also known as relative strength is key.  None of the warriors have a high percentage of body fat and many do freestyle tricking or are rock climbers.  Without doing these specific things I will need to focus on other ways to be strong.

Here are some examples

– L-sit

– Planche

– Explosive dips

Here is some of the training I have done in the past

 

Comment What You Think… Is anything missing?

5 Advanced Bodyweight Movements

Below are five advanced bodyweight movements that can be used for better fitness and or athleticism.

These should be done in a progressive manner and should not be practiced if someone is not ready for them.

For example if a person is unable to do a full body squat with both legs the progression is obviously NOT a single leg squat.

1.  Single leg squat from the ground up

2.  Crow Stand holds with vest

3.  Two finger pull ups

4.  L sit variations

5.  Any explosive power movement such as tuck jumps, plyo push ups, broad jumps, and so on.

What is your favorite body weight exercise?

Comment below!

Subtle Yet Crucial Performance and Fat Loss Concepts

When it comes to performance and weight loss the focus is usually on quick but temporary changes.
Below are five subtle yet crucial performance and long term fat loss techniques.

1.  Monitor workout recovery and intensity

This is so important for long term performance and fat loss.  I am constantly asked “What should I do on my off days?” or “What workouts can I do on my own?”  Many times people will look at me bewillered when I say nothing or I tell them to do some walking.

You see our bodies need recovery and rest to perform optimally.  Now I am not suggesting that every day should be a rest day or that you should not get after it, but rather pay attention to your performance and how you are feeling.   I would much rather increase intensity over a long period time versus exercise often at the same or lower intensities.  Less can be more if done with appropriate training!

2.  Eat to perform well with no more dieting

Today we are looking at thousands of different diets including all sort of crazy fad diets.  Some are crazy, stupid, and others are just downright lethal.  If you do not believe me read these http://www.everydayhealth.com/diet-and-nutrition-pictures/crazy-diet-fads.aspx#/slide-13  Cigarette Diet, Baby Food Diet, HCG, and the Twinkie Diet just to name a few.  A wise man once told me “show me someone who is dieting and I will show you someone that struggles with weight.”

3.  Manage Stress and Sleep

This one goes along with number one but it deserves a spot of its own.  When a person lacks sleep and is unable to deal with stress hormones become out of whack.  When hormones become out of whack weight loss becomes more challenging or even impossible.   This article explains it very well http://www.theiflife.com/fat-loss-101-master-the-basics/.  People always tell me their hormones are out of whack because of age.  I think instead that hormones become out of whack largely because of  lifestyle.

4.  Foam roll and band stretching

At this point you might think I am  stretching it a little bit.  Well the truth is when someone is consistent with these two things recovery speeds up, performance goes up, and risk of injury goes down.  These are all things that are needed for long term performance and fat loss.  http://www.3fatchicks.com/the-benefits-of-a-myofascial-release-massage/ talks more about the benefits of myofascial release.

5.  Focus on strength per pound of body weight

I have never seen someone who is overweight that can do amazing body weight feats of strength.  I am also not saying that a person should not focus on absolute strength because they should.  I am saying over a period of time a person should get stronger in bodyweight movements and keep advancing in these.  If I go from zero pull ups or assisted pull ups to being able to do five trust me when I tell you your body will look different.  The benefits of bodyweight training are many and not the purpose of this blog post but again a person should be getting stronger per lb of bodyweight to see long term fat loss results!

Please share your thoughts below do you agree, disagree, or have any ideas of your own!

10 Truths You Can Learn From The Fitness Career

The fitness business is changing rapidly.

Despite fitness being around forever the business of fitness  is still in its infancy.

With several years experience and many observations here are some things I have learned.

1. You cannot make other people change they have to want to change.

There are times in my life where I figured out the problem. I wanted people to change more than they did. On the other hand, people can change and these are the ones that give me the best sense of purpose. The ones that change their lives, get fit, and really change their mental attitude towards life. They increase confidence, become healthier, more fit, and take charge of their lives. Act as though you can change people but remember they have to want it.

2. Progression in exercise intensity is WAY more important versus exercise duration.

It never ceases to amaze me. People join a program, gym, or try some sketchy method. They go super hard for one month or even a few months but then quit. I find people still improve after 7 years of progressive training. How can people expect to be fitness rock stars in one month or even six months? Gradual progression in strength, speed, movement patterns and conditioning should always be the focus of an exercise program.

3. All good deeds and wanting to help others will be faced with resistance and rejection.

I do my best to always try to help when I can. It is in my personality to want help others. If you feel convicted in something and are passionate the level of success will be come with resistance and rejection. I think the best people are the ones that want all people to be successful. In my life I have faced resistance and rejection and if you have know you are on the right path.

4. Being lazy can be good for innovation but not for fitness and work.

For example, we have created the car, fast food, air planes, movies on demand, and so on the list goes. I am willing to bet there will never be a quick fix or a way to become fit and healthy without work! Although, we will keep trying. If there is a way to give someone a pill that makes us lean, fit and healthy without side effects the person who creates it will be very, very rich.

5. A person cannot be great at both sprinting and long distance running.

Talk about an endless battle. This is something I am very passionate about explaining. I have never seen anyone be a great sprinter and a great marathon runner at the same time. Yet some people want both. First is to decide exactly what you want then work back from there.

6. Nutrition is highly debated but the truth is people can be healthy and fit with very different diets.

This website http://www.bluezones.com/live-longer/ looks at how to live longer based on diet. The one thing that I noticed is that people eat differently in the cultures that live longest. However, one thing really stuck out to me. They have a sense of purpose, low stress levels, and many work labor jobs. It is fair to say that nutrition is only part of the equation. I personally adhere to a paleo style of eating but believe that people can eat differently and be both healthy and fit. Here is how some of my clients lose 1-2 pant sizes per month.

7. Nobody can exercise themselves out of a poor lifestyle.

Calories are not meant to be burnt off. The are meant to improve performance, great lean muscle tissue, make us feel full and yes for enjoyment in moderation.

8. Too much exercise and too little are both a problem, finding the right amount is key.

 

How to lose stomach fat: Does beer make you fat?

This is contingent upon goals, recovery, and movement patterns. From my experience less can be better in most cases for the average adult but again there are so many variables.  I know that most people want results too fast which actually slows long term results.

9. There is not magic pill or easy way out to be HEALTHY AND FIT.

It bears repeating. This was explained in number 4.

10. Just because a workout is challenging does not mean it is the best one.

Many people want to feel like they got there butt kicked in from workouts. This is not the most important thing. Yes getting more intense over time is great but slow and steady progress is the answer. If I get someone for two times a week over a year and someone else trains intensely for 5 times a week over a year… most likely my client will win based on similar lifestyles especially nutrition. Again more is not better but better is better.

Express Fitness Featured Client Keith K

What was the obstacle that would have prevented you from investing in Express Fitness?

There’s no doubt that investing in a fitness coach is more than gym membership alone but really they are very different.  I worked out in the gym for a year but seen better results in one to two months with Express Fitness.  This made me realize the value received is very high, it then becomes a no brainer.  I could’ve continued investing in only a gym membership for the rest of my life, but I now know that coaching has taken me to a level I could not get to on my own.

Testimonial                                                                        90lb pull up

   

What have your results been?

Since beginning Express Fitness camps (8 months ago), I’ve lost about 10lbs of fat and have gained a considerable amount of strength and, more importantly, power.  To date, I’m most impressed with my ability to do a 270lb. weighted pull-up.  Prior to joining Express Fitness, I would have been lucky to push out 5 bodyweight pull-ups.  The power gain achieved from being able to do a 270lb. weighted pull-up translates into being able to do about 20 bodyweight pull-ups.

 

What specific feature do like the best?

You really can’t beat a 20-30 minute workout that produces the results I’ve seen with Express Fitness.  Prior to joining, I would’ve laughed at the claim to produce these type of results when working out for such a short duration.

What are some other benefits?

One, being introduced to a much wider range of workouts/exercises.  Two, discovering a type of workout (bands w/ intervals) that can easily be done while traveling for business.  Three, realizing the importance of nutrition.  A consistent workout routine with proper nutrition has been extremely beneficial.

Would you recommend Express Fitness?

Absolutely.  Enough said.

Anything else you would like to add?

I think there’s a stigma that these types of classes are targeted more towards females.  I would argue that these classes are also hugely beneficial to males.  It amazes me that a class focusing largely around band exercises has produced such incredible gains in strength, power, and a reduction in fat while increasing muscle mass.  When I go into the gym on off days, I’m amazed at how much my strength has gone up.


You Have No Time For Fitness? 3 Solutions!

I hear it all the time:)

“I just do not have time for fitness.”

I understand the dilemma but this leads me to a story.

I have trained all types of people in my career.

One person in particular always stuck out.

She said she was so busy but when I asked her about her day it was not busy.

Without going into details and ruining confidentiality it really was not busy at all but she thought it was.

Basically our lives are busy but if you can carve out just an hour a week it can make all the difference.

This leads to the first solution.

1.  Workout Time that is best for you is when you will workout and it should be a priority.

I would not worry so much about night time versus morning…. instead know yourself.  Know your patterns and when you are most apt to get in a workout no matter what time of day that is.

2.  Workout more effeciently but with shorts amount of time.

A good 10-20  minute workout can trump many longer workouts for a variety of reasons.  The ten to 20 minutes will be worth it.

3.  Finally and most importantly get it in the schedule.  

The more discipline a schedule is the more likely you are to not make excuses.  In fact I think that a good fitness program has huge value based on the accountability of a group time slot.   If you want to save time for your workout check out http://www.Siide.com.  Siide.com is a marketplace for micro jobs and transactions built on trust and reputation, learn more about this Milwaukee startup at: www.siide.com.  So you can delegate those things you do not want to do so you can have more time to workout.

7 Awesome Fitness Blogs

Resistance Band Training

For some of the best information on bands and how to use them Dave Schmitz from Resistance Band Training is your guy.

Mike Robertson Training Systems

Mike is one of the best when it comes to corrective exercise but he has a ton of useful information for the fitness professional and the fitness enthusiast.

Renagade Fitness Training

Jason has a ton of information geared towards men and how to train smart with a focus on recovery.  Ladies you can go here

Fit And Busy Dad

For all the busy dads out there you can be fit

Rob Wolfe

Nutrition is super important and eating Paleo is one great way for results

Rachel Cosgrove

Rachel and her husband, Alwyn, run one of the most successful Small Group Training Facilities in United States.

Pat Rigsby

This one is for the fitness professional mainly.  The focus is on helping quality fitness coaches become better at owning and running a business.

 

 

 

Fitness Facts From The Trenches With Jason Yun

I am excited to bring you fitness truths with my friend Jason Yun.

Jason is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association (NSCA).

Columbus Bootcamp personal trainer

Below is the interview but to sum it up

1.  We talk about the difference between intervals and steady state cardio and how to transition into intense intervals.  Many people that say the workouts are not intense are unable to push because of how they have trained.

Example 30/30 advanced interval training

 

2.  The myth is that dieting well means not eating or eating very little.  The truth is your body needs lots of healthy nutrition to lose fat and decrease body fat percentage.

3.  The myth is that sit-ups and crunches are the best for ab strength.  Sit-ups and crunches may not be the best for strength.  On the other hand, anti rotation band exercises and other isometrics are great for core strength.  Different planks with varying degree of intensity depending on the person is always a great way to strengthen the core.

Share your comments below