Click Below to learn how to work the core while standing.
Click Below to watch the ring of fire.
Click Below to learn how to work the core while standing.
Click Below to watch the ring of fire.
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.
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.
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.
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.
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.
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.
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!
I want to start of by saying that there is not such thing as a perfect diet.
So what diet is best and how should a person eat?
Here are some guidelines that I have noticed throughout the years.
Let me give you an example. A sumo wrestler versus a sprinter versus a marathon runner. These three people will eat completely different, train completely different, and perform completely different. They have different goals, lifestyles, and missions in life. Say what you want about genetics if any person moves to a different style of training and eating they will become more like that person.
I know some healthy and fit vegans (although only a few) and I know healthy and fit meat eaters. There are some cultures that have been studied because their longevity (age). Here is further reading on the subject it is called the blue zones. The interesting thing is that eating is just one part of the equation. Stress reduction, sense of purpose, faith, happiness, exercise, and personal healthy relationships were keys to a long healthy life. My point is that people can have very different eating styles and still be healthy and fit.
We all know that sugar, fast food, processed foods, trans fat, bad carbohydrates do not make us live a longer more fit life. In all instances these are controlled, or cut out completely.
Healthy carbohydrates, lean proteins, and healthy fats are all important to a successful nutrition. None are bad when they come from healthy sources. Also they do not eat too little or too much but usually this is controlled by what we eat.
This is the point of Personal Trainer Food. Dieting by fad diets and or other programs that do not educate a person how to eat is know good. The issue is not just portion control it is also what foods will give us sustained energy, strength and vitality.
This happens all the time. It is called the all or nothing syndrome. Where people stick with something for a week or even a few months. Instead making small continual little changes would be better.
Looking at the typical american diet really is more towards gluttony. The problem arises when a person goes cold turkey and says “I am never going to have ______” This is dangerous water and most likely will lead to failure. A person should have rewards in place but they should fit into that persons goals and lifestyle.
What does this mean? It means they eat healthy and for their goals most of the time, but lets face it we all like to indulge and that is not a bad thing nor should it be avoided in my opinion.
There you have it some common things for a nutrition (diet) program that works.
Comment below your thoughts or questions!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
It bears repeating. This was explained in number 4.
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.
Here is an example of a workout performed at express fitness camps in New Berlin, Wisconsin. See how local campers are losing up to 20lbs in just two months. Was this a cheap shot or was she asking for it? Watch below and decide for yourself!
When it comes to life everyone has problems and how we deal with these problems determines the quality of our lives. So many people wish for less problems versus looking at them as opportunities.
What does this have to do with fitness? Well as soon as something goes wrong we stop with our fitness goals, or we wait for the perfect time to get in shape. For example, I hear this one all the time “I am going to get in better shape before I start training.” Wrong answer!!! The right answer would be “because I have gotten out of shape (the problem), I need to start with a fitness professional (opportunity to get in the best shape of your life).”
Overcome your obstacles and wish for more answers. Learn from problems and turn them into opportunities. I believe the more challenging a person’s problems the greater their success in life.
To creating opportunities,
Some of you reading this might wonder if I am crazy but let me explain. I knew I needed braces for years but had been putting it off. Second, I knew what it cost but did not want to pay for it. Third, I knew that it would be a challenge for me because I like to eat fast (my wife loves my braces) Finally, I knew it would take time for my teeth to look better and I knew it was my last resort. I had tried everything to not get braces.
Getting a fitness Professional is similar. Many people know they need to get a Fit Pro. Many people know the value but put it off. Finally, most people decide, like I did, that it will be worth it.
To your success,
My challenge is for you to get in better shape, lose weight, and/or become more fit. This is a challenge for you reading this to get in the best shape of your life. Right now you might be thinking about how this is NOT possible. The challenge for YOU reading this is to think about how it is possible. How would that look for you? How would that make you feel? How much value would that add to your life? Would it improve your energy, production and give you a better quality of life?
This is not about magic pills, crazy diets, or quick fixes. It is about you and your fitness improvement. If you are sick and tired of outlandish infomercials, broken promises, or deceptive marketing, you have come to the right place.
From this day on you agree to create the life you want. You will change your way of thinking to become as fit as you can.
You agree to search for the truth about fitness and then follow through with appropriate actions. You might want to get into a routine, learn what to do, lose weight, gain muscle, become more athletic, tone your body, or become a fitness enthusiast. Whatever your fitness aspirations and goals are, lets start the journey today.
*before you start any program please talk with your doctor*
Fitness Professionals around the United States want to change people.
The issue is some never change. It breaks my heart when others do not see results, but it is amazing when people do change.
When people change their thinking and move into action people do flourish.
It is especially amazing when a person makes permanent lifestyle changes, loses weight, and becomes a happier, healthier person.
Chose to change your life today through health and fitness, you will never regret it.
To your happiness,
Today as I was driving back from my boot camp when I saw one of my old campers running outside. That is what fitness is all about.
She is dedicated to working out early in the morning. She is a mother and has a full time career, but she still makes time for exercise. I was smiling ear to ear because I am in this business for you to see results and make a commitment to lifestyle changes!
In this world action equates to rewards and when your in doubt about what action to take… Here is a secret just take action!
To all the fitness moms,
Here are five quick reasons for this answer.
1. Professional Guidance
2. Peer Support
4. Friendly Competition
5. Social Energy
Boot camps are guided by a professional to help challenge you. Peer groups act as a team and this makes everything more fun and competitive. You are held accountable to the leader and to the peer group. Healthy competition is fun and rewarding and you get this from boot camps. When you have groups of people there is energy for you to build upon. For more information check out here
Over the last five years, I have helped countless people get in the best shape of their life, lose fat, and become fit. The Truth is I know the secrets to get rid of ugly, nonproductive fat. The reason for this is because of my FAT BLASTING SYSTEM which is guaranteed to help you get fit, and increase your metabolism. I have helped enough people get fit to understand that this system does indeed work. I have used this system for my own fat loss as shown below. This is about you and your goals and I am going to share with you the TRUTH before you even contemplate starting this program.
I am not going to beat around the bush here. What is the secret? You might be thinking it is the program. This is only part of it because trust me there are other programs that do work. Is it a great program? Of Course!
What then is the true secret to success? It is motivation to stick with the program and follow a well designed system(plan). Let me go into more detail about what clients need to ask themselves before starting this program.
Before I begin I have to let you know something really is frustrating. Many people do not believe in the power of goal setting. I am constantly hearing vague, unproductive, and somewhat worthless goals. If you do not believe in goal setting and the profound effect specific, tangible, challenging goals can have for you… Well this is not going to work for you.
There are some people that believe that they can just lose weight without a lifestyle change and goal setting. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn and take action. For those that know it all and our not willing to get the help they need please do not inquire about this program. The bottom line is that the most successful people out there, and I mean not just weight loss success, and all other areas are very goal driven. They know specifically what they want, by what date, and how to accomplish it. They are planners and achievers. These lessons can be taught but you must be willing to get help. My sincere desire is to teach this right NOW!
Step One- Why is this a goal in the first place?
It is time to get started and get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:
“I want to be healthy and fit”
Almost everyone wants this, but why are doing it? What is your INSPIRATION? What will keep you going when it is challenging? What will make you stick with it so that success is your only option? I have had consults with others who were overweight, bad back, knees, lots of health concerns and perfect examples of those who need help. Many times the response is “I am going to do it on my own” With vague goals, no and no real why. I am telling you this to be truthful and to help not to be mean.
So what is going to keep you motivated to get up for an early workout? What is going to give you the results you want? What are you willing to invest in yourself to make your life better? These are all questions that need to be answered before success can happen.
Let’s face it: everybody, including YOU, wants to look better naked. After the laugh you realize it’s true and frankly that’s okay because the desire to improve one’s appearance is a powerful motivator. You feel better, look better, and honestly many areas of your life improve. Some of the results include more energy, more productivity, more confidence and so on.
So, after some questioning, I find out their real fears and ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Many want to fit into those old clothes. Still others never want o have another embarrasing moment that they have had in the past. If you have had one you know what I am talking about.
Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. Still others want to get ready for a cruise, wedding, reunion or some other big event. Wanting to get as lean and tight as possible to rock that dream bathing suit in Mexico, or get off the plane in California when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people stoked and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.
So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is much easier.
Step Two- The What and When: A real deadline with specific motivating goals
So we already figured out the obvious: you want to look better and maximize your looks! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.
Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:
1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.
2.) Body Measurements: This is a very good indicator of success. You want to lose fat and change how your body looks. By taking a few measurements that I have in place you will know how well you are doing. Measuring on a regular basis is important but not to soon that you do not see any results.
3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. When you see yourself in a picture you cannot lie to yourself any longer. This is such a motivator for people it amazes me to this day. Taking regular pictures is so important to know if you need to “step it up a bit” Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures in a swimsuit, sports bra and shorts, or for men swimming shorts only
And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).
Step Three- Planning and Preparing for Obstacles: You and I both know that obstacles arise the issue is not what obstacles. The idea is how will this time be different. What’s contributed most to past failures and why is this going to be different this time.
Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.
In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. The truth is that I have mad workouts short yet effective. Please learn to master your time and you will not regret it. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (and have your dream body) then you better make that appointment.
Another big obstacle is alcohol. Now I do not have a problem with alcohol but unfortunately alcohol is detrimental to burning fat. To blast fat eliminating or cutting back is needed. The decision is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.
Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is can be very addictive and some foods do send an addictive message to your brain. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits. In some cases past psychological issues must be dealt with it with a qualified professional.
Face your roadblocks head on. Get rid of excuses and move forward. Boot camps are so helpful with social support. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. Get support from those that are willing to give it. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.
Here is a quote from an article “The average American diets 3-4 times annually and as a nation, we spend an annual sum of 10 billion dollars on diet aids (books, products and programs). In 1991, 7.9 million people enrolled in commercial weight loss programs costing between $108 – $2,120 for a 12-week program, yet there is virtually no scientific support for their efficacy. The programs that do appear to work produce a modest 5-10% loss in body weight in a year’s time.” (http://www.sensiblenutrition.com/_archive/wtmanage.htm#Don%27t%20diet%20it%27s%20a%20four)
After I read this I was stunned at these results.
If that was me offering this type of program I would be out of business.
It amazes me how much is spent on diets and not on good programs with the TRUTH.
The Truth will give you the opportunity to get fit for life.
Please make sure you are investing in the right programs.
Three tips are
1. Look for social proof
2. Look for a well rounded program of fitness and nutrition
3. Try to keep the focus off of DIETING
If you live in Wisconsin you know winters can be brutally cold, but it can also be also be bad for a persons back. It is amazing how many people hurt their backs while shoveling.
Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in Wisconsin like me, you still need to know this information too. This information can be used for any type of shoveling!
Here are some tips to help keep you pain free:
1.) Perform a Proper 5-Minute Warm-up Before Shoveling
So many people do not properly warm up before exercise. This is true of snow shoveling as well. A proper warm reduces the chance of injury. Snow can get very heavy so be prepared by warming up.
I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:
Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. This warm up is best performed indoors to help control body temperature:
Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)
2.) Split Your Stance When Shoveling
Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.
3.) Point Your Toes In Same Direction of Shoveling
This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.
4.) Shovel EQUALLY to BOTH Sides
This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.
5.) Strengthen your body
The stronger you are the less likely you are of injury. Proper strength training will reduce your chances of injury to the body. Be safe, shovel properly, and focus on strengthening your body. All of these tips will reduce your risk of injury this snow season.