Showing posts with label Torrance personal training. Show all posts
Showing posts with label Torrance personal training. Show all posts
Wednesday, March 10, 2010
Post workout finisher at CSW
After a full class of grappling and kickboxing at Erik Palulson's CSW we finish off with a few finisher rounds with Freddy George. Whew!
Monday, March 1, 2010
15% down...
In an ongoing series to motivate everyone to keep their goals at the forefront and continue to take action -- here we are again...
But it's March 1st.
March 3rd is my son's 20th Birthday by the way :)
... 15% of 2009 is gone forever.
15% of your New Years Resolutions should have already been checked off...
So exactly how are they looking now?
Are you on track with those New Years Resolutions? Are you on track with your goals?
If you wanted to lose 30lbs this year - are you down fifteen percent - or 4.5lbs already?
If your goal was to do 250 workouts - have you completed 37?
If you wanted to make $10,000 more this year -- are you on track?
It's amazing how time passes so quickly. Actually it's almost scary...
Don't waste a single second.
If your goal is to feel healthy- Start Today!
If your goal is stress relief-Start today!
If your goal is fat loss - start today
If your goal is muscle building - start today
If your goal is to feel vibrant- Start today
If your goal is (insert anything here) - start TODAY !
If you're just a little behind -- adjust your plan - make up for it!
15% of this year is gone forever.
Again -- 15% of this year is gone forever. Will you make changes TODAY or will another three months pass, then another six -- and before you know it -- it's 2011.....
Don't waste a single second. Start TODAY.
Where will you be at the 30% point - April 20th? That's 8 weeks away. Will you be 8 weeks leaner - down 8, or even 16lbs of fat?
Will your business demonstrate 8 weeks further growth - will you be 8 weeks closer to your goals?
The time will pass anyway....
--
But it's March 1st.
March 3rd is my son's 20th Birthday by the way :)
... 15% of 2009 is gone forever.
15% of your New Years Resolutions should have already been checked off...
So exactly how are they looking now?
Are you on track with those New Years Resolutions? Are you on track with your goals?
If you wanted to lose 30lbs this year - are you down fifteen percent - or 4.5lbs already?
If your goal was to do 250 workouts - have you completed 37?
If you wanted to make $10,000 more this year -- are you on track?
It's amazing how time passes so quickly. Actually it's almost scary...
Don't waste a single second.
If your goal is to feel healthy- Start Today!
If your goal is stress relief-Start today!
If your goal is fat loss - start today
If your goal is muscle building - start today
If your goal is to feel vibrant- Start today
If your goal is (insert anything here) - start TODAY !
If you're just a little behind -- adjust your plan - make up for it!
15% of this year is gone forever.
Again -- 15% of this year is gone forever. Will you make changes TODAY or will another three months pass, then another six -- and before you know it -- it's 2011.....
Don't waste a single second. Start TODAY.
Where will you be at the 30% point - April 20th? That's 8 weeks away. Will you be 8 weeks leaner - down 8, or even 16lbs of fat?
Will your business demonstrate 8 weeks further growth - will you be 8 weeks closer to your goals?
The time will pass anyway....
--
Tuesday, February 9, 2010
Tuesday, January 26, 2010
“99% is a bitch, but 100% is a breeze”
“99% is a bitch, but 100% is a breeze”
Because, let’s face it — You have a lot going on (which can be great!). But the challenge with your extremely busy (and sometimes chaotic) life is that it’s easy to lose your center, become un-balanced, and get distracted from your truth.
You know what I’m talking about, don’t you?
And while it’s really easy to point the finger at everyone else (like your boss, your kids, your employees, your pets, etc) for what’s going on inside of you, the truth is that it’s 100% your responsibility!
Byron Katie that once said: “99% is a bitch, but 100% is a breeze” (NICE!).
And what she meant is that when you aren’t taking 100% responsibility for your life, your mind is going to look for every opportunity to blame, complain, and judge (which is no good for you or the world).
Yet when you can take 100% responsibility for what’s unfolding in your world, you have the opportunity to make conscious choices:
Like when others bring donuts to the office for lunch you reach for your Quinoa and brocolini.
Like when you are getting distracted by Facebook or emails, you can choose to disengage and re-focus your energy and attention on what’s most important. By the way did I tell you I love refferals...
When you commit to being in the drivers seat of your own life, you now have the power to go wherever you want (and that’s when the adventure starts).
7 Days of 100% Responsibility (not as scary as it sounds)
So here’s an idea: for the next 7 days, see if you can take 100% responsibility for creating a rigorous self-care routine that includes
>closing your eyes and being still for a few minutes (meditating),
>moving your body
yoga http://www.youtube.com/user/BobbyDeSaint#p/u/16/0PJn9W_Zvjc
Pilates http://www.youtube.com/user/BobbyDeSaint#p/u/11/H2eQFnSStVs
Kickboxing http://www.youtube.com/watch?v=0fhyxswXF3U
>doing something that inspires you (like reading), and
>eating really healthy and nourishing meal.
These are the 4 pillars of a solid daily routine, and they will help you get focused, energized, clear, and totally on-track. SWEET!!!
Be willing to let go of what’s not serving you so that you get some fresh energy in your life.
Don’t worry if it’s not easy in the beginning. It can be difficult to change (because human conditioning runs deep) but don’t get hard on yourself or begin judging your capability. Everyone struggles during transformation so be easy on yourself.
SHARE your commitment with someone else and ask for their support in helping you stay on track and focused. Even the strongest person needs help sometimes (or a lot of the time). Hey! Maybe you can a partner to join you!
Determine your REWARD for staying true to your path. Think of something really juicy and enjoyable now that you will give yourself for following through…and then consciously indulge baby!
What do you say? Are you in?
Can you commit to doing these 5 practices for the next 7 days? And more importantly, can you take 100% responsibility for making them happen?
This might be the perfect time to sign up for The End Results Summer Fitness Challenge!
Sunday, January 3, 2010
Breaking Point 2KX
What’s Your Breaking Point?
Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.
BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.
So what’s that mean to you?
It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.
We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations
So I have one question for you…
What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?
Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.
BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.
So what’s that mean to you?
It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.
We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations
So I have one question for you…
What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?
Monday, November 30, 2009
T’is the last month of the year…still time to make progress…
Well hey everyone! T’is the last month of the year…still time to make progress…
Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed
“Figure yourself out; spend some time in introspection” - Frank McKinney.
That’s a brilliant idea…
…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.
Keep it simple and clear.
Answer these questions:
1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?
Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.
It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard
Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed
“Figure yourself out; spend some time in introspection” - Frank McKinney.
That’s a brilliant idea…
…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.
Keep it simple and clear.
Answer these questions:
1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?
Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.
It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard
Tuesday, November 24, 2009
3 SECRETS of Your Holiday Fat Burning Plan
3 Secrets of Your Fat Burning Holiday Plan
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
Saturday, November 21, 2009
A Serious Damage Control Workout Before The Big Feast!
This circuit workout is built specifically for this special occassion.
Its meant to maximally torch calories,
boost metabolism, and
deplete muscle glycogen(sugar) stores
that will go along way to allowing room for some holiday treats!
Crank out this Turkey Day Workout.
Get After it!!!
Monday, November 2, 2009
Adding in Pilates and Take away the Candy
Time to add in Pilates and...
...keep that candy out of site!
Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.
Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.
...keep that candy out of site!Happy Post-Howloween!!!
Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.
There are many hidden sources of sugar…how many can you cut out of your diet?
You can do it.
Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.
Fiber fills you up, and great sources include soups, fruits, vegetables, and raw nuts. It keeps you lean and full so you don’t overeat.
Have you heard the new addition to End Results?!?!
Yes! We finally have Pilates!!!
When? Tues/Thurs @10
I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!
-----------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training with a partner.
The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Monday, October 26, 2009
Losing another pound!
Its a beautiful day! Go out and get 30 minutes of fun activity!
Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.
Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.
After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.
So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…
1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
-------------------------------------------------------------------------------------------------
I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"
And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"
And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"
*How cool is that?!I get so excited when I hear these success stories...
Transforming your body is all about quality training and whole,natural food nutrition.
------------------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).
In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.
The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.
Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.
After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.
So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…
1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
-------------------------------------------------------------------------------------------------
I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"
And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"
And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"
*How cool is that?!I get so excited when I hear these success stories...
Transforming your body is all about quality training and whole,natural food nutrition.
------------------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).
In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.
The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Monday, October 5, 2009
90 days left! 5 ways to Transform your Body
Look closely in above video. You just might see somebody familiar! Lol
There are less than 90 days left in the year, but with these 5 simple steps you're about to discover, you can still change your body in 2009 - even during the holiday season.
You just have to make 5 simple changes this week. I promise you the path to success is simple.
And I promise you that you WILL get better results from short, burst workouts - NOT slow cardio. After all, a recent study published in the British Journal of SportsMedicine found that 26 out of 58 men and women dropped only 2 pounds after a 12-week cardio program. That just shows you that cardio is not the best way to transform your body. Even though these poor men and women were forced to do 5 hours of cardio per week, most of them just didn't get results. Even the lucky ones who did get "results" with cardio still only lost an average of 6.7 pounds in 12 weeks.
But that's a far cry from the 12 to 30 pounds of fat that men AND women are losing on an integrated Stength/Interval training program.
So here's what you need to do to succeed in transforming your body:
1) Never, ever, EVER give up.If you stumble, get back up. Get social support from a nutrition buddy and from an exercise partner so that you can always have someone there to help you through the tough times.
2) Be consistent with your nutrition compliance. Stick to whole, natural foods 90% of the time and you will change your body - guaranteed. We all know that we need to avoid junk food, sugar, and mindlesssnacking, so simply plan ahead by packing and prepping food and you'll avoid diet-killing mistakes.
3) Make baby step changes today for long-term lifestyle changes that will guarantee you'll lose the weight. Even when you are on holiday and feel like you are not sticking to your plan, your healthy habits will kick in.
4) Keep track of your nutrition. This will help you identify the mistakes you are making BUT also will show you what works best for you. And then you can always return to the most effective program for you if you are ever struggling.
5) Exercise smarter, not longer. As I mentioned earlier, study after study continues to show that long, slow cardio is almost worthless for transforming your body. And more importantly, there are dozens if not hundreds of real-life examples at your gym or where you work that prove hours of cardio does not cause amazing transformations. It might be the overweight runner in your neighborhood, or the person who does an hour on the elliptical machine every day at your gym who still looks the same as they did last year, or it might be someone at your work who is frustrated with their workout becausec ardio is getting them nowhere. Or it could be your own frustrating experience with cardio...But I promise you, dropping cardio and switching to the short, burst resistance and interval training workouts in the will help you transform your body - fast. It's a win-win situation.
You'll save time, exercise less, and get more results.
Monday, September 14, 2009
7 tips to Losing Fat
Transformation Tip:
Here are the 7 things you need to do to make this happen:
• Goal set.
• Write it down.
• Vision board.
• Plan, shop, prepare.
• Social support.
• Accept this will be hard. Now you’ve made it easier.
• Tell people how it is going to be.
Top nutritionists - real world nutritionists - like Alan Aragon are suggesting you eat whole foods because those provide more nutritious sources of the protein, carbs, and fats your body needs compared to sugary shakes.
Social Support!Do 30 minutes of fun activity on the weekends and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need.
It’s that simple.
Wednesday, August 19, 2009
Eusabio's Tennis workout
Here's
Eusebio Sarabia
of
Palos Verdes Tennis Club.
http://www.pvtennisclub.com/pro_detail.cfm?PID=9
Tennis Fitness workout of the day:
1a Lateral Shuffle
1b Plyo Push ups
1c Med ball Twist
2a 1 Foot Lateral Hops
2b Side Planks
2c Burpee Push ups
3a Low Box Hops
3b Ab Wheel
3 c Power get ups
What is a WORKOUT?
+A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
+A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
+A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -the mark of an organized, goal oriented person who has taken charge of his or her destiny.
+A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
+A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
+A workout is a form of rebirth. When you finish a good workout, you don't simply feel better.
YOU FEEL BETTER ABOUT YOURSELF.
So what up at www.AfterTheBabyFitness.com ?
Nathan's Goin' away for school Workout
“Michael Craig Miller, M.D., editor in chief of the Harvard Mental Health Letter, summarizes what scientists have been uncovering for several decades, regular training “improves your mood, decreases anxiety, improves sleep and resilience in the face of stress and raises self-esteem.” He adds that exercise itself makes for a “pretty good anti-depressant too, equal to drugs or psychotherapy in some studies.”
This was a Grinder!
A1) DB Deadlift
no rest
A2) DB Pullover
no rest
10 mins straight!!!
rest 5 min
B1) DB Lunge
no rest
B2) Arnold Press
No rest
10 mins Straight!!!
rest 5 min
C1) BB Row
no rest
C2) Plate Drags
no rest
10 mins Straight!!!
To be honest Nathan did the Plate Drags and I wussed out and did Lower Abs.
Hey! I had a KickBoxing Class to teach!!!
Enjoy Labor Day Weekend!
Sunday, August 16, 2009
Dave's workout
Transformation Tip:
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back.
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back.
It’s just a number. Don’t get hung up on it.
And now…it's time…to…get…it on!
And now…it's time…to…get…it on!
Here is Dave's workout today:
1a Squat and Row x 12
1b Push up and knee tuck on Swiss ball x 12
10min as many rounds as possible
2a Squat and Press x 12
2b Lever Crunch on Swiss Ball x 20
2c Lat Pull down x 12
10min as many rounds as possible
Big finisher!
4 rounds of Intervals on the treadmill!
Whew...
What a way to start your day.
Do something for your self
that...
Improves health, strength, endurance, burn calories or just to make sure
you can keep up with your little ones!
So...What's all the buzz about AfterTheBabyFitness.com ?!?!
Thursday, August 6, 2009
5 F-R-E-E Fat loss Circuits
Do these every other day or so.
Let’s say you choose to do Workout #1.
8 reps of the Two Arm Squat Press, without rest, you’ll immediately move to
pushups and perform 15 reps, without rest, you’ll immediately move into
dumbbell swings (8 on each arm).
As soon as the last rep of the 3rd exercise is complete, that’s 1 set. You’ll then rest 60 seconds and repeat.
Perform 3-5 sets total for 1 workout then rest 2 min and pick another circuit. For a total of 6- 10 circuits.
Exercises
Jumping Jacks
Jump Rope
Pushup
Mountain Climbers
Dumbbell Swing
One Arm Dumbbell Squat Press
Two Arm Dumbbell Squat Press
Jumping Lunge
Lunge Press
Workouts
#1
Two Arm Dumbbell Squat Press x 8
Pushup x 15
Dumbbell Swing x 8 each arm
#2
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 25
Jumping Lunge x 8 each leg
#3
Dumbbell Swing x 8 each arm
Pushup x 15
Mountain Climber x 50 total (25 each leg)
#4
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 50
Lunge Press x 8
#5
Dumbbell Swing x 8 each arm
Mountain Climber x 50
Push up x 15
Let’s say you choose to do Workout #1.
8 reps of the Two Arm Squat Press, without rest, you’ll immediately move to
pushups and perform 15 reps, without rest, you’ll immediately move into
dumbbell swings (8 on each arm).
As soon as the last rep of the 3rd exercise is complete, that’s 1 set. You’ll then rest 60 seconds and repeat.
Perform 3-5 sets total for 1 workout then rest 2 min and pick another circuit. For a total of 6- 10 circuits.
Exercises
Jumping Jacks
Jump Rope
Pushup
Mountain Climbers
Dumbbell Swing
One Arm Dumbbell Squat Press
Two Arm Dumbbell Squat Press
Jumping Lunge
Lunge Press
Workouts
#1
Two Arm Dumbbell Squat Press x 8
Pushup x 15
Dumbbell Swing x 8 each arm
#2
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 25
Jumping Lunge x 8 each leg
#3
Dumbbell Swing x 8 each arm
Pushup x 15
Mountain Climber x 50 total (25 each leg)
#4
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 50
Lunge Press x 8
#5
Dumbbell Swing x 8 each arm
Mountain Climber x 50
Push up x 15
Sunday, July 26, 2009
3 Body Transformations Tips, Avoiding Mindless Eating
Transformation Tip: Avoid Mindless Eating
It doesn’t matter what kind of diet you are on, calories in calories out matters a LOT.
Make sure you have some Social Support!
So make these 3 changes:
1. Don’t eat in car or while walking.
2. If its not worth eating, don’t eat it.
3. Avoid panic eating.
Friday, June 26, 2009
The 7 Secrets for Having a Fat Loss Mindset pt 1
What really separates those who lose weight from those who don't? Motivational mindset. Watch the video as Craig reveals the 7 key personality and habitual traits you need to adopt if you want to lose weight and keep it off for good.
Fat loss isn't easy, but if you are able to persevere, and slowly implement these mindsets into your life, you will begin to see that they quickly become a way of life for you and in the end, reward you with the transformation you've always wanted.
So, believe in yourself and know that you can do whatever it is you set out to do!
1st Ever TT Seminar - Part 1 of 21 from TTPlatinum on Vimeo.
Wednesday, April 22, 2009
Beach Body Transformation
A Woman’s Guide to Beach Body TransformationB
y John Berardi
Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.
Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”
Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.
Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!
The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.
Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training
While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging
Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.
Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.
Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.
Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:
Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.
Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.
“I eat really well…”
But…
“…I’m still 20lbs overweight.”
“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”
“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”
If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:
1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.
2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.
3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.
4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.
5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.
These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.
Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.
The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.
To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.
First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.
Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.
Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:
• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.
y John Berardi
Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.
Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”
Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.
Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!
The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.
Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training
While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging
Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.
Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.
Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.
Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:
Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.
Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.
“I eat really well…”
But…
“…I’m still 20lbs overweight.”
“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”
“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”
If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:
1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.
2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.
3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.
4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.
5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.
These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.
Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.
The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.
To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.
First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.
Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.
Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:
• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.
Tuesday, March 31, 2009
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