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 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.
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
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
– Different jump and sled work
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
– Explosive dips
Here is some of the training I have done in the past
Comment What You Think… Is anything missing?
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,
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*
Some people are curious why I got into the fitness business. Well there are three basic reasons
1. I have always wanted to help people on a deep level
2. I wanted to do something that I am good at
3. I wanted to be passionate about my business
It is that simple. There are other careers that fit this bill, but none like this business does. Truth be told, fitness is not always fun and games!
Many people fail because they do not treat it like a business. When it comes to myself, there is no greater feeling then when someone changes his/her life through fitness.
What does this have to do with you? I am always trying to learn new ways to help clients/customers learn how to see results. Continuing education, consistent reading, and investing in products/services are just a few of the ways that I help you get results.
To a new life,
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
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.
Can you do what Dan has done? Look at the pictures and check out the video! Dan has changed his life and I half to admit I was VERY, VERY IMPRESSED with Dan’s Transformation. Dan has put the Fat Loss System into practice.