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.
Below is a question I asked in a survey awhile back.
“Ban advertising of magic fixes
Getting out a message that people would want to get involved with.Not unreal ads.Telling people that it takes hard work ,commitment,ect.
Everbody telling the truth…no BS, no quick loss, just an honest process to loss weight and get in shape.
stop putting up super skinny spokes people. Use realistic healthy people
Get rid of misleading information, there are no quick fixes.
Get rid of all the hype and misinformation out there. There are a lot of shady people out there trying to make a buck.
No more quick fix ads
Feeling of getting ripped off because of false information and not knowing what to believe.
There is no quick fix, pill, or anything else that let’s you become fit without doing the work
The marketing crap!
Advertising for quick unrealistic results
Truth in advertising. There isn’t a quick-fix, it takes lifelong commitment and change. People get excited about quick fixes, and then get discouraged when they don’t last.
Tying both fitness and nutrition together more.
A grading system to all the fitness programs and nutrition options out there so people know what the best options are. It is cunfusing with all the info and it all says it is the best. Who do you believe?
So many bad choices that do not get results”
Now this is not a new supplement or anything like that.
What are Branched-Chain Amino Acids?
They are essential amino acids Luecine, Isoluecine, and Valine make up the BCAA profile.
Who can potentially benefit from them?
Anyone in any type of fitness or sports program
Anyone lowering their calories to lose weight
Anyone that does not like the feeling of eating before working out.
Read this article to learn more http://jeremy.getprograde.com/BCAAs-and-Dieting.html
Krill is defined as “any small shrimplike marine crustacean of the orderEuphausiacea :
the principal food of whalebone whales” (http://dictionary.reference.com/browse/krill)
Unless someone has been living under a rock we all know that fish oil has so many benefits.
Here is an in depth analysis of krill oil http://jeremy.getprograde.com/essential-fatty-acid.html
Personally I do not care what others say about getting all nutrients from food but that is my opinion.
I believe even the best diets can be deficient in different nutrients.
As always though you should talk to your doctor about all nutrition and supplementation.
Comment which is your favorite supplement and the benefits you have had?
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!
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.
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?
What specific feature do like the best?
What are some other benefits?
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.
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.
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.
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.
For some of the best information on bands and how to use them Dave Schmitz from Resistance Band Training is your guy.
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.
Jason has a ton of information geared towards men and how to train smart with a focus on recovery. Ladies you can go here
For all the busy dads out there you can be fit
Nutrition is super important and eating Paleo is one great way for results
Rachel and her husband, Alwyn, run one of the most successful Small Group Training Facilities in United States.
This one is for the fitness professional mainly. The focus is on helping quality fitness coaches become better at owning and running a business.
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).
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.
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.
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.
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/
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.
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
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:)
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:)
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.
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.
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.
This is one of the best tools for core work
No more dieting and if you are on a meal plan I challenge you to switch to this one.
What is the funniest fitness gift you have gotten?
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.
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!
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.
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.
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.
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.
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.
Increasing metabolism is key to long term fat loss!
Please comment on what you think or which one you like best!