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.

What Men can Learn from Women in Fitness- by Jeremy Scott

In my life I have learned a lot from women, the typical domestic things from Mom the cooking, cleaning,and laundry. I have also learned a lot from various women over the past few years when it comes to proper strength training, nutrition, and observing the things women do better than men in the gym!

I am going to take you guys through a few things I have noticed and learned over the past few years from the opposite sex in the weight room. Let me preface this by saying I am speaking in general terms for the “average” population, from people I have trained with, observed, or trained as clients over the past few years.

What can Men Learn from Women when it comes to strength training and nutrition……?

Check The Ego At The Door

Check your Ego at the Door – this has to be my #1, I can’t tell you how many times I have seen dudes load up way too many plates, or grabbed dumbbells 3 times too heavy and start going to town with some of the worst form ever.

I don’t know where this comes from, maybe it’s a testosterone thing, a warped sense of reality, but guys listen to me here, nobody cares how much weight you can lift, or how strong you are, I sure don’t and I guarantee you the sexy girl on the treadmill doesn’t either.

Be realistic with what you can do with proper form and technique, your results will be much better and you won’t look like such an idiot when you are training.

When is the last time you saw a women load up the squat rack with way too much weight or grab dumbbells 3 times too heavy to do bicep curls? – Point goes to the Women on this one!

Work On Conditioning

Aerobic training – this one is tricky since I am not a fan of traditional “cardio” I am however a fan of sprinting, interval training, and high intensity aerobic sessions. On average women I work with as clients, train with, and observe have a much higher aerobic capacity than the average guy. Most women make it a priority to train aerobically, while most men make it a priority to lift heavy weights. Which is fine I love lifting weights more than most people, but it’s also important to do some type of interval training to raise your heart rate.

On average most “aerobic” style classes, spin classes, and most boot camps are dominated by women, why is that? Honestly, I think most men believe they don’t need that type of training, or their current program is good enough and working just fine for them. If their current programs with no aerobic training were good enough we would see a lot more guys out there looking ripped up like Rambo and we don’t. I will say it again I am not a “cardio” fan, but doing some sprints, interval training and raising your heart rate a few times a week would benefit the average guy out there. Score another one for the ladies out there!

Watch The Food Intake

Portion Control – now I know there are exceptions to everything and I have seen some women put down family sized meals, but on average women have better portion control than us guys. Think about it every social setting you go into, work lunches, dinners, birthday parties, holiday parties, the guys tend to do it a little bigger come meal time than the ladies.

When is the last time you witnessed a women eat a whole pizza? I know I never have, and I personally have pounded 2 pizzas before in one sitting. I am an over-eater by nature, and sometimes as a men we feel since we are naturally bigger it’s ok to eat a lot more.

Women tend to order healthier choices when dinning out, and eat less in public or at least in my experiences. I am guilty of this as well, I have only ordered a healthy salad twice my entire life I usually try go with burgers and pizza –like the average guy. If your goal is to get lean and be in the best shape possible, working on portion control is a huge piece of the puzzle and something many women have master compared to the average Joe.

Now again these are just generalizations about both sexes and from personal experience. There are many things guys do much better then women when it comes to strength training and nutrition. However, the things I listed above are typically done on a higher level by women then guys plain and simple. Next time you hit the weight room or venture out to eat at a restaurant check these things out and see for yourself!

Jeremy Scott is a Prolab Sponsored Athlete and the C.E.O and Creator of www.jeremyscottfitness.com

Express Fitness/Fitness Revolution Testimonial

What was one obstacle that might have stopped you from starting in Express Fitness?

The main obstacle that would have prevented me from investing in bootcamps is cost. I use to think all working out was equal. Thus, why would I pay X number of dollars for bootcamp when I can join a gym or do an aerobic class for less. It turned out I was wasting even more money in the long run because I was paying for things that weren’t producing any results. With bootcamps, not only have I seen results, I’ve seen results I’ve only dreamed of. To me, that’s worth every penny.

 What have your results been?

I’ve been working with Jeremy for over 2 years. During that time, I’ve lost at least 40lbs of fat and have gained a considerable amount of muscle. I can actually see some muscle definition now! I’ve also noticed an increase in my strength, power, and conditioning. For example, I can do a full pull-up, which I have never been able to do in my life.

What specific feature do like the best?

The fact that the workouts are only 30 minutes is great. Now, I have no excuse that I’m too busy or don’t have time to work out. I use to think you had to spend hours in the gym to get a great workout and see results.

What are some other benefits?

There are many things other things I like about bootcamps. First, I like the variety. I use to get bored doing the same old thing at the gym or I’d waste more time trying to figure out what I was going to do than actually doing it. Second, I like the people. Not only is it more fun to work out with a friendly group, but they and Jeremy hold you accountable. If you haven’t been at camp in awhile, they ask why not?

Would you recommend Express Fitness?

Absolutely.

Anything else you would like to add?

You really have to stick with it. It’s not going to happen overnight like we all want it to. That’s what is really nice about working out with Jeremy. There were plenty of times I wanted to quit because it was hard or I wasn’t seeing the results I thought I should be seeing, but Jeremy was always encouraging and really wants you to succeed.

 

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

2012 Fitness Predictions

1.  Many people will pay less for gyms but many will still not go to the gym.  However they will still pay for it!

2.  Many gyms will compete on price versus value essentially ruining their ability to compete.

3.  People will still look for the easy way out.  It is human nature to do so and in most areas of life being lazy can help us. The airplane, the car, the internet, email, social media, and any other device that makes our life easier is a good thing.  But when it comes to fitness, basically the rule of thumb is this…. the better you get the better your body looks!

4.  Metabolic training is going to be the words describing short intense workouts that will increase the metabolism over the long haul.

5.  Fitness Professionals are going to train regular people more like beginner athletes or advanced athletes.  There will be a focus on recovery and lifestyle techniques for better fitness results.

6.  Infomercials will sell like always:(

7.  Diets will pop up and people will say they work but will put weight back on.  Hopefully this will lead to an understanding of the difference between weight loss and fat loss.

8.   Fitness Revolution, Prograde, Bands, Meal Movement, and other helpful tools will grow like crazy.  Because these are the programs and tools that really do work in the long run!

9.   Express Fitness Powered by Fitness Revolution will be Waukesha Counties secret society for long term lifestyle fitness changes not just a quick fix (shameless plug)!

10.  More people will want 10-30 minute workouts that improve them versus the long boring cardio people do with no success.


Do you agree or disagree? Comment below your thoughts!

Fitness Facts From The Trenches With Steve Long

When it comes to fitness most people think that killer workouts are all that matter.

This is not true especially if  movement is inefficient and progression is not present.

This leads into an interview I did with Steve Long who is the owner of http://www.personaltraininginstlouis.com/

 

Steve Long

The audio is below but if you just want the main points here they are!

1.  Use corrective exercise and focus on proper movement

2.  Focus on recovery techniques to improve performance and reduce the risk of injury

3.  Progression in exercise movements is the most important thing in any exercise program…. not just feeling tired.  In fact feeling tired might be an indication of a poor workout.

4.   Shoot for the “90/10” rule until you reach your goals.

5.   High Intensity training is great but low intensity should be implemented as well.

Such as walking, band stretching, yoga, swimming, foam rolling and other recover things.

 

Fitness Truths From The Trenches With Jim Laird

Part of my mission is to bring the truth about fitness, fat loss, and athletic performance.

To do this I will be interviewing people in the trenches and today’s guest is Jim Laird.

Here is more about Jim http://j-mstrength.com/?page_id=20 and here is his radio show http://www.blogtalkradio.com/j-m-strength-conditioning

The interview is below but if you just want the main points here they are.

1.  Rest and recovery is so important and you should be getting better in any lifestyle fitness program.

2.  People cannot exercise out of a poor lifestyle.   If they try to you must over exercise which always leads to burn out.

3.  Eating the Paleo philosophy seems to be best for healthy fat loss.  The easiest way to learn how to eat is the meal movement.  We both support the meal movement program.

4.  Train to be more athletic, stronger, faster, and more conditioned.

5.  We did not talk about it exactly but I think Jim would agree:) Help from professionals is best!

Remember your mom said to share so please share:) below

Funny Fitness Infomercial and The Best Fitness Holiday Gifts To Buy

When it comes to fitness there is a never ending supply of new inventions and gifts you could buy.

Here is one not on my list!:)

Ok now the real ones that are good gifts:)

1.  Resistance Bands

Band training is great especially to increase power and power endurance.  They are also great for stretching and becoming more mobile.  Trust me bands can do things that weights cannot do but weights can do what bands cannot:)

2.  The Grid Foam Roller

I started doing foam rolling just a few years ago and it has been amazing.  No matter if you are an intense athlete or someone who never works out you can benefit from this.  One person said it did not work.  Remember the grid is not to roll fat off the body:) but instead it is like a massage.

3.  Kettlebells are a great tool

I love the kettlebell but it takes knowledge and practice to be great at it.  Kettlebells are not new and they should not be a fan.  Stuff that you might see on tv is usually not what you are looking for in a kettlebell workout.

4.  Eischens Yoga

This is the best yoga ever and for those that do not like the spiritual side of yoga he just takes you through the movements with no added fluff. And this one is best for athletes and beginners.

5. The Power Wheel

This is one of the best tools for core work

6.  The Meal Movement

 

 

 

 

 

 

 

 

 

 

No more dieting and if you are on a meal plan I challenge you to switch to this one.

7. Last but NOT least sign up for http://www.expressfitnesscamps.com or at least get the free newsletter to the right. Ok this is a shameless plug but its free!

What is the funniest fitness gift you have gotten?

7 Of The Best Personal Trainer Secrets You Can Learn From

When it comes to performance and fat loss there is contradictary advice all over the place.

What I have learned I believe are seven tips that the best fitness professionals know.

1.  Dieting sucks but healthy nutrition rocks

Even my clients will come to me with diets they have done, are doing, or will do in the future.  There are some nutrition plans that work but being on a diet sucks.  However learning how to eat is key.  In my opinion, the meal movement is the best program out there for simplicity and price!

2.  Less is usually more especially when done properly.

Intensity and recovery on are on a reverse spectrum.  So if I do a super intense workout I need more recovery.  And the more fit I get I still need the same recovery.  In fact I might need more because I can push harder in the same amount of time.  This is why athletes do periods of deloading and active recovery.

3.  Some form of resistance training is needed

Steady state moderate cardio is not fun and it really does not help.  I believe in doing something that is going to speed up metabolism or improve recovery.  Or just plain make me more fit and athletic.  So this means metabolic training mixed in with foam rolling, band stretching, yoga or core work on off days.

4.  Nobody can get too strong (without steroids).  Steroids can make a person too big.

I hope that one day everyone realizes that strength does not lead to being bulky.  In fact strength and power per pound of body weight is one of the most important aspects of fitness.  If I squat 300lbs and weigh 100lbs that is impressive.  If I way 200 and squat 400 that is still very good but it is only double my body weight.  Being strong in all areas is impressive.  And when people think light weights with high reps is the answer I ask this.  Who can do more DB presses with 20lbs the lady who can lift 30lbs once or the lady who can lift 50lbs once.  I hope that answer is clear.

5.  Exercise cannot make up for good nutrition and good nutrition alone cannot make anyone fit.

This debate will be on forever but when it comes to healthy and fit it takes both.  So many people try to manipulate weight with nutrition because it is easy to do but that does not mean it is correct.

6.  Gradual improvements always beats any “quick fix”

If I train super intense for one month five days a week and you train with progression two times a week for a year.  You will kick my butt.

7.  20-30 minutes of metabolic training is going to be the wave of the future.  Can I point out that I have not done an hour session in years?:)

Increasing metabolism is key to long term fat loss!

Please comment on what you think or which one you like best!