Thursday, September 15, 2011

Hello 2012!!!! Getting in shape together!

Wednesday, April 6, 2011

9 Fat Incinerating...Absorb what is useful...Accept no limitation...

NINE fat incinerating salad dressing

All Natural Dijon Mustard can actually have a profound effect on
metabolism, even at rest, as well as improving overall digestion and
nutrient utiliization.

Apple Cider Vinegar aids in weightloss by detoxifying the liver,
increasing metabolism, and supressing hunger levels!

White and Red Wine Vinegar have been shown to improve blood
sugar levels
, reduce insulin, and slow digestion.

And if that wasn't enough, other herbs and spices such as ginger,
garlic, lemon, cayenne, basil, parsley, and thyme have all been
shown to have significant metabolism-boosting properties as they
stimulate your taste buds to boot!

Now...on to a more personal philosophy trip...

Bruce Lee was a huge inspiration to me as a young martial artist, and I think that was true for thousands of martial arts practitioners so his grave is visited often.

In fact, Dana White has said that Bruce Lee was the ""Godfather of Mixed Martial Arts".

Bruce Lee passed away in 1973. Some time in the 60's he developed a philosophy that there was no single best martial art. Lee felt that fighters needed to cross train in different systems as they all had their strengths and weaknesses. This was best summed up by his famous quote:

Absorb what is useful, reject what is useless.
Accept no way as the way, accept no limitation as limitation

Bruce Lee was violently criticized because of this. Martial artists fought it. They didn't want to hear it. They wanted to believe that their own style - their own little world - was superior....

In 1993 the ultimate fighting championship was created.
The initial concept was to determine which martial art - under a no holds barred scenario was superior.
It was karate vs judo vs wrestling vs boxing etc.

Fast forward 18 years.....

We no longer talk about martial art styles -- we talk about MIXED martial arts. It's a mainstream term.
We no longer use the term 'style' to describe a fighter -- we say "he has good stand-up" or a "good ground game".

Because martial arts have evolved and have embraced a totality. Bruce Lee was correct - there was no superior style. Everything had strengths and weaknesses. In fact, styles were a reductionist approach.

A strong guy in the American mid-west became a wrestler. A tall kid in Thailand went to kickboxing etc....

But a holistic or total approach to fighting was always superior. A mixed system using the strengths of each to create the best approach possible.

Here we are, 37 years since Lee's death and the martial arts world has embraced that ideology completely.

But in our world - the fitness world - we are still arguing about which method is better - powerlifting vs olympic lifting, aerobics vs intervals.... Which certification? Which course? DumBell's or Kettlebells's? Functional Movement Screen or another evaluation? "If you could only pick one exercise....."

The answer has to be -- there is no one single best approach. A hybrid approach will always be superior.
But this does not mean "dabbling" or just picking stuff you like in training. Lee's approach was to immerse yourself totally in one style to truly understand it.

From wikipedia:

[Absorbing what is useful] ... is the idea that a martial artist can only learn techniques in their proper context, through a holistic approach. Styles provide more than just techniques: They also offer training methods, theories, and mental attitudes. Learning these factors allows a student to experience a system in what Lee called its "totality". Only through learning a system completely will an artist be able to, "absorb what is useful," and discard the remainder. Real combat training situations allow the student to learn what works, and what doesn't. The critical point of this principle is that the choice of what to keep is based on personal experimentation with various opponents over time. It is not based on how a technique may look or feel, or how precisely the artist can mimic tradition. In the final analysis, if the technique is not beneficial in combat, it is discarded. Lee believed that only the individual could come to understand what worked; based on critical self analysis, and by, "honestly expressing oneself, without lying to oneself."

In Lee's world - the Litmus test of a technique is it's effectiveness in an actual combat situation.
In our world we can only evaluate a training philosophy honestly by first understanding it completely and then looking at the results it produces consistently over time with our clients. At End Results Fitness, if it works, we use it. If it doesn't we disregard it.

We need to evolve from this reductionist approach and follow Bruce Lee's lead. We need to become "mixed" fitness specialists, "integral" life philosophers, understand "world" politics,...

Absorb what is useful

Alwyn Cosgrove


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Friday, March 18, 2011

"Successful people do the things unsuccessful people don't want to do."

Can't believe we are a third of the way through the year! Are you a third of the way to your goals for 2011? If not, now is a great time to reevaluate.

Hitting Snooze

The night before you lay out your clothes and set the alarm for an early morning workout(I know I workout in my "work" clothes :).

"THIS TIME"'ll get up and do a workout and get your day started. As you get ready for bed, you are actually excited about your commitment to yourself and having tomorrow be "DAY ONE" of your fitness program.

Morning comes...alarm goes that moment, when you are snuggled in the comfort of your bed (your comfort zone) every excuse creeps into your head and you tell yourself -

"I should probably get more sleep, lack of sleep has been shown to be bad for your health and obviously my body needs it..."
"I'll work out after work when I'll have a better workout anyway because I'll have more energy."
"I'll start tomorrow. One more day, then I'll start."

Or you just hit the snooze button and roll back over to sleep forgetting all of the commitments you made to yourself the night before.

Hitting snooze is the moment when you decide to stay in your comfort zone rather than get out of your comfort zone and be uncomfortable for a short period of time to get the pay off.

When you think about it, the snooze button is something we hit daily. Maybe you committed that you are going to eat healthy and have no alcohol and then your friends call up and right then you hit the proverbial snooze button and decide I'll go have a drink tonight...

Or on your way home from work you committed to yourself to go to the gym and as you drive by you decide...

"I should go home and eat something first."

"I should probably start tomorrow morning."

Start to notice how often throughout your day you are hitting your "snooze button" and instead start to get comfortable being uncomfortable, a quote I think I first heard Bill Parisi say.

"Get Comfortable being Uncomfortable."

Know that when you are out of your comfort zone you are going to get rewarded. Get hooked on that uncomfortable feeling of getting out of bed before everyone else and heading to the gym to do something good for yourself, or skipping dessert, or not having your nightly glass of wine, or packing your food ahead of time.

This is also in your career or personal development. If you committed to reading everyday for 30 minutes, don't hit the snooze button and start tomorrow. Go pick up a book and stick to your commitment.

Remember the quote- "Successful people do the things unsuccessful people don't want to do."

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Wednesday, February 2, 2011


Making the decision to take action to change your life is never easy. It usually means stepping out of your comfort zone, doing something different than you "usually" do. You have to dig deep and find motivation to drive you and above all you have to DECIDE.
If you're like me, you get an idea or someone says something to you and it starts to snowball in your head into a discussion of could I do that? I don't know if that would be possible. I wonder if I have it in me? This could be a challenge to do something physical, maybe a race or chin ups or lift a certain amount of weight. Or it could be something with your career, possibly going for that next promotion or getting out of a job you hate. Or it could be with a relationship- possibly asking someone out or making the first move.
Bottom line whatever that discussion is going on in your head right now this is to encourage you to DECIDE.

Take action and jump!

Jump and the Net Will Appear! Sometimes these undertakings will be scary at first or intimidating. Maybe you have decided to join a gym and walking in you have butterflies and are nervous. That feeling won't last forever in any of these situations whether it is a jump to get fit, a jump to challenge yourself to a physical goal, a jump to take on new opportunities at work....

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Wednesday, January 19, 2011

The 3 Supplements I recommend

The 3 Supplements I Recommend

Nowadays, a good portion of my face-time with clients and athletes is spent discussing nutritional supplements – which ones work, which don’t. Which ones are safe, which ones may be dangerous. Which ones are clean and which may contain banned substances. Indeed, the more information that’s put out there regarding supplements, the more confused they get.

However, my supplement approach is really simple…and I want to share it with you today. There are 3 basic supplements that all my clients and athletes have on hand – especially when traveling.

1: a Greens Supplement

2: a Fish Oil Supplement

3: a Protein Supplement

And these 3 supplements help fill nutritional gaps. After all:

The recommended fruit and vegetable intake is at least three to five servings per day; however, only 3 percent of men and 7 percent of women meet even these minimums. And that’s where the greens supplements come in.

In addition, the minimum recommended EPA and DHA intake intake is 900mg per day, but the average North American gets only 300mg per day, 1/3 of what’s necessary for good health. For those who don’t know what I’m talking about, EPA and DHA are the healthy fats present only in fish oils. And that’s where fish oil supplements come in.

Finally, exercising individuals are advised to consume 1g of protein per pound of body weight; nevertheless, most women only get 80 to 100g of protein per day, while most men get only 110 to 130g protein per day. And that’s where the protein supplements come in.

Is it possible to get all 3 nutrients from food? Absolutely. But very few athletes and/or recreational exercisers even come close. So while it’s my goal to help get them up to par, nutritionally speaking, when they’re having a bad nutritional day or they’re on the road and good food is hard to come by, these 3 supplements are a huge help in supporting their intake.

Now, there are about 60,000 supplements and quote-unquote natural food products on the market today. And I’ll be honesty, in special situations, my athletes and clients may use a few more supplements than those above.

But these supplements are only introduced on an individual basis, once a needs analysis is done. What’s a needs analysis? Well, it’s simple. We evaluate the client’s individual needs with respect to health, body comp, and/or performance and then introduce additional supplements only if there’s a specific need.

So, in the end, there are really only 3 foundational supplements that athletes should generally consider having on hand – greens, proteins, and fish oils.

1: a Greens Supplement
2: a Fish Oil Supplement
3: a Protein Supplement

For more information on how to get these supplements and more contact me at:

Monday, November 15, 2010

12 Holiday Fat Loss tips!

"Keep moving in a positive direction. Realize that difficulty
is nature's way of filtering the successful from the rest. Always take
action no matter what because in action comes success."
- Bedros

Sadly, T-Day is the nation's number one day for heart
due to the surge in calories combined
with the stress of travel and family.

WANT A BETTER IDEA? One that can help you
drop 1-2 lb between now and the end of the
week... while enjoying Thanksgiving?


1. Starting today, cut your carbs back to just
a handful of starchy carbs per day (literally a
handful) -- or none at all.

2. Substitute all starch for green veggies cooked
in olive or coconut oil. Tasty!

3. Eat each meal on a SMALLER PLATE... this
is just for the next three days. So your serving
should be about 1/2 to 3/4 normal.

4. Drink at least 12 glasses of water per day.
I know that sounds like a drag, but you can
make it tasty if you add lemon and Stevia, a
natural sweetener to it. Lemonade all day!

5. Finally, no food 4 hours prior to bedtime
unless it is raw green veggies (in other words...
no food. : )

Then enjoy your Thanksgiving
meal with the following tips:

1. Continue with the small plates (or just go
with smaller servings)...

2. Eat SLOWLY. Do not rush. Your brain will
signal your stomach that you are full in time
to prevent those horrible stomach pains from
eating too much at once.

3. Wait a few hours, then have seconds! Same
idea, but even less food.

4. Eat your dessert after your second feeding
but do NOT eat it without first eating real food.
That way you'll have less of it but still get all
the taste you desire.

5. Stop eating when the sun goes down... this
is KEY to enjoying your meal and letting it
digest without packing on bodyfat.

6. Give your leftovers to the homeless... they
need them more than you do.

7. Be SURE to drink plenty of water throughout
the day and the following day drink even more.

These 7 ideas are just the tip of the iceberg when
it comes to using "bad food" to melt your bodyfat...
Enjoy the holidays!

Would indoor cycling help your goals of your Holiday fat loss?!?!

Holla at me for a FREE pass! courtesy of Krista Badagliacca of Syzygy Cycling Studio

Wednesday, November 10, 2010

Getting fit during the Holidays 1

"Subtract" and not "add"
to YOUrself durinng this holiday season which is quickly approaching.

Well I'm going to let you know what you must do.



That's it.




You know how if you are driving and you are getting
ready to go up a hill, you give the car a little more "gas"
so you can "attack" the hill.

Well, this is no different.

If you drive at the same speed when you get on the hill, the
car is likely to stall.

You MUST attack the hill and you also must ATTACK the
holiday season.

If you are exercising or working out now. Do 2 to 3 more reps
per exercise.

Push a little faster on your cardio training, go a little bit longer,
just 3 to 7 minutes.

Just do a little bit more than normal.

Attack the hill.

If you aren't exercising now.. START.




You CAN walk. It doesn't cost anything.

And this is something that you can do TODAY!!!!

So that's the tip.


Okay, for the smart folks

I know you think that such advice is minor BUT
it is not.

Adding an extra 5 minutes to your workout during the
week, is just like you jamming an extra workout in during the week.

And doing just a couple more reps, allows you to burn a couple
more calories.

This make a HUGE difference in the end. Especially when you
are inclined to miss a day or two during the holiday season.

Remember, the key is to get out of the holidays and go into
January 2011 having SUBTRACTED from YOU not having ADDED
to YOU.


Take care and remember to have a great day.