The Fitness Tech

And The WINNERS Are:

2012-01-23T05:01:00.000-08:00

We just completed the first TFT Transformation Challenge! We had over 30 clients enter this contest during arguably the hardest time of the year to stay in shape, "the holidays" (Nov. 28th - Jan. 16th)!! The judging was based primarily on their transformation, their fitness journey/story, and attendance/effort level at our workouts. As you will see from the pics below, this was one of the most difficult tasks we've ever had to do, but we finally reached a decision.

First Place Grand Prize Winner:

SAM "SOUPY" SALES

Sam always put in hard work in the gym, but once he started to make changes in his nutritional habits and took his training to another level (never missing a workout), well, you see what can be accomplished in a pretty short amount of time! Dropped 15 pds, but most importantly really transformed his body!! Congratulations "Soupy"!!
Second Place:

Ryan Shough
Ryan got serious about his diet and training (sometimes coming in 2x a day!!). Increasing the weights and intensity during our workouts were the keys to his transformation (as well as staying and doing extra arm and ab work AFTER finishing his workout!!). Good things happen to those who put in the time and effort!!
Third Place:

Lea Baclagan
This contest was what Lea needed to challenge herself. She focused on improving her muscle definition and strength. She added 40 pds on her trap bar deadlift (can now do 185 pds) as well as increasing the amount of reps and weights she uses on other exercises as well. See, lifting heavy weights DOES NOT make girls "bulky". Great job!!

Like I said before, this was one of the toughest decisions we've ever had to make. Here's some of the finalists who made our decision so hard:

Ed SotoEd's always been a strong dude, but lacked in the conditioning department (for fear of losing strength). Once he implemented some of our conditioning circuits to his regimen, not only is he leaner (dropped 24 pds!!), his strength levels increased!!

Jessica BrainerdJessica still kept up her workouts and made healthy food choices even while traveling during the holidays. That's great commitment and dedication! She's only begun to scratch the surface of her potential!!

Christin Vandonkelaar

BEFORE:
AFTER:Christin is always active (running 5k, 10k, and soon a half marathon!!) and follows a healthy diet, but hit a plateau, physique-wise. When she actually upped her caloric intake, her body "transformed" dropping 10 pounds, flattening her stomach, and getting stronger.

Genevieve HanGenny focused on reducing sweets and alcohol from her diet and as a result, dropped 13 pds during the 50 days!! Committing to our workouts and her diet has affected her life in a positive way. She says, "Not only has this competition made me stronger physically, but also mentally."

Vivian Leung:Vivian is another client who is very consistent in her workouts and eating habits. This has lead to getting back to her pre-baby weight and feeling as fit as ever!!

Congratulations to each and every client that entered this challenge, and especially those who completed it!! You're ALL winners!! Contests/challenges can be great motivation to help you stay on track with your fitness/nutrition routines and achieve your goals! Look out for our next contest in the very near future!!

Top Supplements To Blast Fat!

2011-12-18T16:15:00.000-08:00

The question of which supplements to take comes up alot at our gym. There's so many pills, powders, and shakes out there promising instant results, it can be confusing and draining on your wallet!!I've tried many of the so-called "magic muscle builders and fat burners" and can tell you almost NONE OF THEM WORK!!

Supplements are just that, to "supplement" your whole food intake. With that said, there are 3 supplements I feel everyone should be taking to "fill in the gaps" since getting all your nutrients from food alone can be difficult (you'll need to eat alot) and expensive. Having tried so many useless pills and powders over the years, I take a minimalist approach to supplements nowadays. Here's my top 3 basic supplements that I've found keep me healthy and progressing in the gym:

1. Protein Powder - Protein is important for muscle building and repair, since the more lean muscle you have the faster your metabolism is and you turn into a fat burning machine! Protein also helps in satiety (feeling full). Chicken, fish, lean beef, and eggs are a good source of protein, but it may be difficult to get all your daily requirements (0.5 - 1 gram per pound of bodyweight) through only food. Whey protein powder can come in handy first thing in the morning, as a snack, or post-workout. I trust and use Prograde's protein powder which is the only protein powder out there I've found that tastes great just mixed with water!

2. Greens Supplement - Fruits and veggies are packed with antioxidants to keep you healthy and reduce the chance of disease. They also contain lots of fiber which can prevent hunger pangs making you feel full longer. We all know it's important to eat lot's of fruits and veggies everyday, but how many of us actually do with our busy schedules, especially around this time of year? This is where a greens supplement can help fill in the void. I use Prograde Genesis mixed with my protein shake first thing in the morning which gives me all the nutrients I need and a great jump-start to the day!

3. Essential Fatty Acids - Also known as Omega 3's, this nutrient is great for keeping your heart healthy, lowering cholesterol and blood pressure levels, decreasing joint pain, and burning fat by stabilizing blood sugar levels. Great sources of omega 3's can be found in fish (salmon, mackerel, sardines, anchovies, and tuna to name a few), nuts, dark leafy vegetables, and avocados. The easiest way to make sure you're getting adequate amounts of essential fatty acids is to take a supplement. I use Prograde's EFA Icon which is made from krill oil (47 times more antioxidants than regular fish oil) and, the best part, no fish burps!!

There's no substitute for consistent hard work in the gym and in the kitchen. These supplements aren't meant to be "quick fixes" or "magic potions", but they will keep you healthy and make it a little easier to achieve your fitness goals in these busy times!

Transformers!

2011-12-06T10:51:00.000-08:00

Two weeks ago we launched our first ever Transformation Contest. Basically, our clients have 50 days to "transform" their body, whether it be losing body fat, gaining muscle, or a combination of both. Over 30 clients submitted their before picture and when 50 days are up, we'll judge who had the best physique transformation.

How much progress can be achieved in 50 days?? I believe with hard work and laser-focus in and out of the gym, significant improvement can be made. Maybe they won't get to their end goal, but for some, this can serve as great motivation to keep training hard and making the right food choices. For others, it can be the jump start they need to begin to achieve their goals they told us about when they first signed up.

With that said, here's 5 Transformation tips I shared with our clients 2 weeks ago but can also be used by anyone looking to get into shape and achieve the body they've always wanted!

1. Post your "Before" pic - When you take your before pic, post it in a place you will always see it (refrigerator, bathroom mirror, computer desk, etc.). This will serve as a great reminder of your goal and solidify your commitment!!

2. Plan your calendar - Writing out your schedule is very powerful and can help you stick to your goal. You schedule in your kids' school functions, work meetings, and parties/get togethers, why not schedule in your workouts and meals over the course days, weeks, months? If it is written down, you're more likely to follow through with the task at hand.

3. Keep a food/exercise journal - Tracking your daily food intake and exercise habits is a great way to see if you're making progress and/or make the necessary adjustments if you aren't. There's always a reason why you're making progress or not, and it's usually found in what you eat and your workout habits.

4. Prepare for the week on Sunday - This can be going grocery shopping, cooking/preparing meals, and writing down your short-term goals you want to achieve during the coming week. Preparing for the week ahead will set you up for success.

5. Be Accountable - Stay committed and consistent with your goal. Don't just talk about it, do it! YOU are in control of your THOUGHTS and ACTIONS!!

Bonus Tip - As Dan John, one of the most experienced and respected strength coaches in our industry, says, "Fat loss is an all out war!" It demands total FOCUS. Yes, it's going to be difficult, but once you realize that, then it becomes doable.

Good luck and have fun on your journey!!

"An invincible determination can accomplish almost anything, and in this lies the great distinction between success and failure."

"Take action NOW. Opportunities do not wait for conditions to be perfect."

Avoid "The Holidays" Excuse

2011-11-06T22:00:00.000-08:00

We're getting close to "the holidays" which means lots of fun with family and friends! This is a time when most people use the lame excuse, "but it's the holidays" to slack off on their fitness goals and routines. Do not get tricked into this mindset!!

Here's 5 tips on how to avoid "the holidays" excuse:

1. Schedule out your workouts for the coming months and stick to that plan. If you have holiday parties and family gatherings, plan your workouts around those events. "Failure to plan is planning to fail."

2. Keep focused on your fitness goal and make some specific ones to shoot for over the holidays. Some of our clients are giving up alcohol for a certain amount of days, others have a target weight they want to hit before they have their favorite cheat meal or drink.

3. If you happen to fall off track, don't get discouraged. Many people mess up a couple times on their diet or miss a workout and think their fitness goal is ruined. Don't give up, never quit, just re-focus and get right back on track the next day!

4. Maintain your consistent eating schedule. Don't allow the busy holidays to throw you off your regular eating schedule. On major holidays, when a big dinner is scheduled, do not skip meals to prepare for the big meal later. This is an easy way to over-eat which can set you back for days, even months! Keep up your healthy eating, and then you can enjoy some of the treats without over-doing it.

5. Everyone knows what's good and bad food, you just have to make the best possible choices when at the parties and dinners. You always have a choice to eat healthy or not. It's up to you to decide how important your fitness goal is to you.

The holidays are a special time to spend with family and friends. There's no reason your workouts and healthy eating should put a damper on your holidays, but there's also no reason to let the holidays ruin your workouts and healthy eating either!

Bonus tip:

Check out these 5 Foods to aid in your fat blasting efforts:

Top 5 Foods For Weight Loss

Again, making the right choices in foods can make or break your weight loss and/or muscle building goal! If you haven't added these 5 foods to your diet, take action and start today!

A Great Guest Post!!

2011-10-17T13:04:00.000-07:00

Received an email last week from another health enthusiast Liz Davies, who wanted to write a guest article on my blog. Not only was I flattered to know someone actually reads my blog (especially after my long breaks in blogging!! lol), but the topic for the article really hit home for me.

My family has a long history of battling cancer, I've seen firsthand what cancer can do to a person's body and spirit. It's a nasty disease, but we can better our odds of preventing it by keeping a positive attitude, making healthy food choices, and getting exercise. Thank you Liz for this great article!

Exercise and Cancer

According to health professionals at the American Cancer Society, engaging in regular, light to moderate exercise can increase a cancer patient’s overall health and wellbeing. In the past, people diagnosed with cancer restricted their physical activity. Cancer symptoms such as fatigue, anxiety, depression, nausea and pain often reduce a cancer patient’s motivation to exercise. The benefits of exercise during cancer treatment are numerous.

Cancer patients who exercise consistently report fewer cancer symptoms, more energy, reduced fatigue, lower levels or anxiety and depression. Mild to moderate exercise may also reduce the negative side effects of some cancer treatment medications like weight gain, nausea and constipation. Other benefits of a regular fitness program include greater mobility, bone strength and better cardiovascular health. In addition, cancer patients who are physically active during treatment have improved blood circulation, which reduces the likelihood of blood clots.

According to the American Cancer Society, most chemotherapy patients experience debilitating symptoms of fatigue during cancer treatment. Mild to moderate aerobic or cardiovascular exercise is often prescribed to chemotherapy patients to reduce fatigue symptoms and muscle loss.

Cancer specialists recommend checking with a medical doctor prior to beginning any exercise program. Hiring a fitness professional who is trained in developing exercise programs for cancer patients may also be useful in beginning an exercise routine. Most exercise routines can be tailored to a person’s individual health needs. When starting an exercise program it is best to start slowly with mild to moderate cardiovascular exercise or weight training.

Some recommended exercises for cancer patients include aerobic or cardiovascular exercise, mild to moderate strength training, stationary bicycle riding, yoga, tai chi and walking. Besides exercise, going to the gym or fitness center provides social interaction and a respite from doctor appointments and visits to the hospital. Another way to gain social interaction, especially with others that are going through the same issues, is to attend support groups. Mesothelioma support groups are increasingly popular, as well as some of the other more well known cancers like, breast cancer, liver cancer and pancreatic cancer.

Other forms of exercise during cancer treatment include working in the garden, doing housework or using the stairs instead of the escalator. Doctors recommend that cancer patients engage in any mild to moderate form of exercise that feels comfortable. Exercising for 20 to 30 minutes a day or more is an essential part of any cancer patient’s wellness program. Even limited amounts of exercise are beneficial for cancer patients. According to the American Cancer Society, cancer patients who engage in regular exercise have better physical health, a positive attitude and better emotional health.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer. She can be contacted at: healthylizd@gmail.com

Morning Cup Of Joe!

2011-10-04T21:32:00.000-07:00

I get up pretty early to train clients (6 am). One thing I need to give me that jump start to the day is a hot cup of coffee.

The caffeine kicks in and I'm ready to go! But, the jolt of caffeine isn't the only benefit of coffee.......Our nutritional partners over at Prograde sent us this article about some exciting news about the coffee bean!!

You'll be stunned by the scientific research (like I was!) and will never look at coffee the same way again!! Even if you don't drink coffee, this is a MUST READ article for anyone who cares about their health and wellness!

I'm Back With A New Toy!

2011-09-26T13:19:00.000-07:00

Been awhile since I last posted something. Things have really picked up at the gym and I've also taken up jiu jitsu which leaves little time to blog.

Still training hard and striving to improve everyday. Check out my latest workout with our new toy, the slosh pipe!

With water "sloshing" around in the pipe, you really need to brace your core or else one end will drop to the floor. A great core stability exercise and new addition to our training toolbox!

Bigger and Badder!!

2011-04-17T17:27:00.000-07:00

This is what's been keeping me busy lately:

Can't believe just 1 year ago, we started out here in a small classroom:

This just goes to show you, with hard work, consistency, and taking calculated risks, anything is possible!! You just gotta believe!

If you're looking to blast fat, build muscle, and improve conditioning levels, this is the place to be!

For a 1 week free trial, email us at: thefitnesstech@yahoo.com

Healthy Snack Options For Rapid Fat Loss

2011-02-16T09:21:00.000-08:00

Being a fitness expert, people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking. Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!" Seriously, people really do want me to tell them what they WANT to hear.

Fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss. So here's what I tell them:

- Raw almonds, walnuts or pecans

- Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

- Hard boiled eggs

- Low-fat cottage cheese

- Hummus

Those are all great options. But if you're a chocolate lover, and really want to treat yourself without feeling guilty, check out Prograde Cravers.
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and taste great! Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar. If you have a sweet tooth, but want to keep on track with your fitness goals, definitely try them out.

Dedicated to your success!

Gary

PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself. Pick up your box of Prograde Cravers by clicking HERE.

HardCORE!

2011-02-11T13:57:00.000-08:00

I've talked about the importance of having a strong core before (if you haven't read them, click here and here) and that term can be overused at times, but it can't be stated enough times. If you want to get stronger, prevent injuries, and improve sports performance, having a strong core is a must!

Here's another great addition to your core training toolbox, in honor of Mr. Miyagi from The Karate Kid.

The key points to remember here are keep the abs braced (think as if you're going to take a punch in the stomach), do not let the low back sag, and squeeze the glutes. "Wax on, Wax off."

Dedicated to your success!

Gary

Practice What You Preach

2011-02-08T14:11:00.000-08:00

Here at our facility we always give clients challenging workouts. Not only are they physically demanding, but (most importantly) mentally demanding as well. Our program is based on the research we've done learning from other top strength coaches and being our own human guinea pigs, so to speak.

I would never make clients do something I haven't tried out first. Here's a workout I got in before the Super Bowl.

Trap Bar deadlift - worked up to 405 pds/2 reps, then:

4 round circuit:
Standing dumbbell shoulder press - 10 reps
Front plank w/band row - 15 reps ea arm
Ball leg curls - 15 reps
TRX T's - 10 reps
Speed ladder - various drills

I'm a firm believer in "practicing what you preach." If you're going to talk the talk, then you better be able to walk the walk!

REAL Core Training

2011-02-01T20:01:00.000-08:00

When people think of strengthening the core, many automatically think of doing ab work, but that's only a small part of the equation. In simple terms, the core consists of the muscles in your torso (minus arms and legs) that helps stabilize your spine, pelvis, and shoulder girdle. Stability in these areas provide a solid foundation to generate strength in your limbs and prevent injury.

I'm not here to bore you with anatomy, but if you want, check out the many muscles that make up the core click here. As you can see, the core is not just your abs, it takes a total-body approach to get a strong core with an emphasis on stability. With that said, here's a "core specific" workout I did recently:

5 rounds of:

Box Jumps: 6 reps
Plank w/sled rows - 8 rows ea. arm
Reverse lunges off a step (w/50 pds) - 10 reps ea. leg
V-ups - 15 reps (w/15 pd med ball)
Skaters - 20 reps total

Even though the box jump, lunges, and skaters don't look like "core" exercises, they are, since my core is firing to generate power and stabilize my body when landing/lunging/jumping. These exercises don't just isolate a muscle (time consuming and in-efficient) but work the whole body, giving you the most bang for your buck!

Another Benefit of Protein

2011-01-20T08:21:00.000-08:00

Having a protein shake isn't just for the meatheads you see at the gym. I wrote in a previous blog post about getting in your protein, and now, new research has come out on another possible benefit of whey protein!!

Our nutritional partners over at Prograde have an awesome article about this unique benefit of whey protein.

If you're on a structured and consistent training program, then you'll need to fuel your body with the proper nutrients to recover from your workouts. Training hard and eating healthy whole foods should be your foundation. But, we're all busy and sometimes it's tough to get all your protein requirements through whole foods alone. That's where a high quality protein powder can help fill in the gaps and keep you lean, strong, and refreshed to train another day!

This is the perfect time to pick up your protein powder as Prograde is having a sale on all of their high quality powders! To save 15% on all their powders click HERE now!!

Dedicated to your success!

Gary

Lift To Lose

2011-01-07T17:21:00.000-08:00

When setting a weight loss goal, many people mistakenly head straight for the treadmills and elipticals to shed those unwanted pounds. Their usual routine consists of 30-45 (maybe even an hour!!) minutes of steady state cardio. Sure it burns calories and will help lose weight, BUT in a few weeks, the body adapts, weight loss slows (plateaus), and metabolism returns to normal. That's when many people get discouraged and quit.

This is where strength training comes into play. Is there any science behind this? Can it really help boost metabolism? Our partners at Prograde have the answers right here:

The Truth About Strength Training And Metabolism

Dedicated to your success!

Gary

Red Hot Chili Peppers?

2011-01-05T12:44:00.000-08:00

Hey, hope you're having a great New Year! With that said, this is my busiest time of the year - as you can imagine!! But I had to blog today to let you know about two awesome updates:

First, I wanted to share this great article with you about a common food that helps you:

1- Deter Fat Cell Growth

2- Increase Energy Expenditure

3- Reduce Food Intake

Pretty cool, huh?!

Here's the link to the article:

Fight Fat With Capsaicin

Second, our partners over at Prograde Nutrition are having a 25% off sale on their ultra-powerful Prograde Metabolism! As you know, you won't find all your weight loss answers in a bottle. BUT...Prograde Metabolism is specifically designed to work in conjunction with a sound fitness and nutrition plan.

Click the link below for your 25% off coupon!

25% Off Coupon

Happy New Year!!

Dedicated to your success!

Gary

1st Workout Of The New Year In The Books!

2011-01-02T16:26:00.000-08:00

Hope everyone had a safe and happy New Year celebration! I sure did and was paying for it yesterday! No worries though since I got in workouts everyday leading up to my planned "rest/recover from hangover" day. Hit it hard today with a mixed circuit using some kettlebells, the TRX, pull up bar, the sliders, and jump rope.

The exercises were:

Double kettlebell swings - 35 pds ea/20 reps
TRX push ups to pikes - 10 reps
Slider reverse lunges w/70 pd sandbag - 10 reps ea. leg (Brutal!!!)
Pull ups - 10 reps
Jump rope - 100 reps

Finished 5 rounds of those exercises in 29 minutes, I was fried!! If you want to blast fat, build muscle, and get in condition all at the same time, adding this type of cardio strength training is far superior to the long, slow cardio people are going to be doing at the commercial gyms this week!! These cardio strength circuits rev up the metabolism meaning you're going to be burning calories (blasting fat) long after your workout has ended. Not the case with long, slow cardio.

The reason you see so many people on (or waiting) for the elipticals or treadmills at the gyms is because it's easy (Do the majority of the people on those machines have "the look" you want?? I don't think so!!). Sure, you work up a sweat, but to change your body, you need more than that, you need to, as CoachDos puts it, "DO WORK!!"

These circuits aren't easy, they're tough!! I always have second thoughts about doing them, hahaha, but I always do because they produce results!! I've been on the "other side" too, doing long bouts of slow cardio with little to show for it, and I can tell you, I ain't going back!!

"I work hard" is easy to say, but hard to do.........make this the year you're going to DO WORK and achieve your goals!! Wishing everyone much success in 2011!!

Dedicated to your success!

Gary

No Gym?!? No Problem!!

2010-12-30T21:11:00.000-08:00

Just want to wish everyone a Happy New Year!! Now I'm not one to make any New Year's Resolutions, but many people are (which is a great thing......if they follow through on them!!). This month (and possibly next) the big commercial gyms will be packed with people all motivated by their new resolutions.

If you're like me, I hate crowded gyms (especially when people have no clue on what they're doing - 99% of the time!!). The best thing for people serious about wanting to achieve their fitness resolutions is to find a legit personal training gym and get on a structured training program. The next best option is to train at home and invest in a few simple, but effective training tools!

You can get a great home workout with just your own body weight. Push ups, squats, lunges, planks, and burpees will do the trick! But, to keep progressing and add some variety to your training, here's four pieces of equipment that will give you the most bang for your buck!!

Resistance bands are a great addition to any home gym and are perfect to take on vacation. These bands mimic almost any movement you can do with a dumbbell, barbell, or cable machine!

A Medicine Ball is another highly effective tool if you're looking to get fit and blast the fat!! You can do a total body workout with just this one piece of equipment. Great for working the core, legs, upper body, and lungs. Plus, this adds an explosive element to your training since you can't throw or slam dumbbells or weights! Here's some exercises you can do with a med ball:

I'm sure you've seen stability balls which are great for working the core, and also the upper and lower body. This ball can provide a great change of pace to your workouts while improving strength, balance, and coordination! Check out a few exercises that can be done on this ball:

One of my favorite pieces of equipment now is the TRX Suspension Trainer. It'll take your body weight training to another level!! As TRX says, "all core, all the time!" It builds strength, balance, core stability and flexibility in all planes of movement. The best thing about this is that it can be set up anywhere (door, tree, pole, pull up bar, etc.)! Here's a taste of what it can do:

There should be no excuses as to why you can't get in a workout anytime, anyplace!!

Dedicated to your success!

Gary

Resolution Time!

2010-12-27T10:58:00.000-08:00

Feeling great! Just got in another tough workout:

Trap Bar Deadlifts - 5 sets of 5 reps

5 Rounds of:

Floor Press - 10 reps
Trx Bulgarian squats - 10 ea. leg
Spidermans (on the sliders - tough) - 10 ea. leg
chin ups - 10 reps

I'm not "waiting til' next year" to start a new workout or "get stronger" I've been taking action all year, however, this week is the time many people start making their New Years resolutions. My resolution is to not make any resolutions!! Just keep doing what I've been doing, working hard and making constant, steady improvements in all areas of my life.

The problem with making resolutions is that they rarely, if ever, work! I'm sure you've seen it (or experienced it yourself), everyone will be motivated because it's "a new year", they're finally going to get in shape, lose those pounds! However, by March (or earlier) motivation fades and their resolutions and goals that were set in January are a distant memory. Back to waiting for next year to roll around again. Don't fall into that trap!

I did a quick search and found two great articles on why resolutions don't work and some tips on how to avoid this trap:

Why New Years Resolutions Don't Work

3 Reasons Why New Years Resolutions Never Work

The best thing to do is commit to a goal that's meaningful to you and follow through!! Here's one of my older posts on how to set goals you can stick to:

Process Vs. Outcome Goals

Our nutritional partners at Prograde aren't waiting for January either! They're having this really odd, but very cool, countdown sale on ALL their products. It's really, really simple:

If you order today, Monday, December 27th, you save 16%.
If you wait and order tomorrow, you save 15%.
If you wait until Wednesday, you save 14%.

And so on...............So yeah, it makes the most sense to order your Prograde products TODAY and save the full 16%. It's super easy to do on the super secure website. Just click this link below:

Prograde Special Countdown Sale

Don't wait for the new year, take action on your goals NOW! Nothing "magical" happens January 1st! Success depends on consistent effort and hard work over the the course of the year(s)!

Dedicated to your success!

Gary

No Excuses Holiday Workout!

2010-12-24T10:33:00.000-08:00

This is the time of year where many people fall off track from their workouts and healthy eating. "It's the holidays, or "I'll start back up in the new year" are all too common excuses which are unacceptable if you are serious abut reaching your fitness goal (or any goal for that matter).

Look, I understand this is an exciting and stressful time with family coming in, shopping for gifts, and planning/indulging in the new years eve festivities. Don't get me wrong, I plan on indulging and then some come Christmas and New Years Eve, BUT I do not slack off on my workouts! I still keep it consistent and sometimes go the extra mile so I can afford to enjoy myself around this time.

Just got in a tough 5 exercise circuit where I usually do 5-6 rounds, this time I did 10 just because, "it's the holidays!" The 5 exercises were:

Dumbbell complex: 3 reps
Sandbag squats: 10 reps
Trx rows: 15 reps
Med ball push ups: 15 reps
1-arm battling ropes: 25 reps ea. arm

This workout took about 40 minutes to complete, if I did my usual 5-6 it would've taken me around half that time. The "I don't have time" excuse doesn't fly here either, everyone has 20-40 minutes to spare 3-4 times per week, and if you don't, then maybe it's time to re-evaluate your goal.

I love doing these circuits because I feel you get the most "bang for your buck." The exercises I chose hit many muscle groups which burn a ton of calories (blasting fat!!), build strength and improve cardio all at the same time, without spending hours in the gym!! Pushing yourself a little further also builds great mental toughness which I feel is a huge component in achieving your goal.

Reaching your goal and being successful is about not making any excuses, being consistent, and putting in some hard work even though, "it's the holidays!"

If you want to LOSE 5 pounds during the holidays, you need to check out a free webinar our nutritional partners over at Prograde put out called The Ultimate Holiday Survival Guide

Happy Holidays!

Dedicated to your success!

Gary

Better Lungs, Better Body!

2010-12-22T12:54:00.000-08:00

I've written before about the benefits of adding more Omega 3's in your diet for improved fat loss and the research just keeps coming out in favor of these essential fatty acids!

Here's a great researched-based article from our partners over at Prograde Nutrition on how Omega 3's help with lung function. Why should you care about lung function? Bottom line: The better your breathing, the better the fat burning."With enhanced lung function comes more ability to push yourself harder during exercise, which helps you burn more fat and build more lean muscle. It also helps you enjoy intense exercise and keep going at it, rather than feeling like your lungs are going to implode and quitting sooner than you have to."

With that said, Prograde's new and improved EFA Icon is on sale at 20% off!! BUT........The sale ends Thursday, December 23rd at 11:59pm EST. SO.........Be sure to get your order in NOW before it's too late!

Here's how to get your 20% off discount ==>CLICK HERE

Dedicated to your success!

Gary

Sweet Tooth

2010-12-16T13:37:00.000-08:00

If you're looking to lose weight and get healthy, but can't seem to curb your sweet tooth, an all natural alternative to sugars/artificial sweeteners may be a plant called stevia. What is it, does it work (for fat loss), and is it safe to use? Well, our nutritional partners over at Progade have an awesome article on the Truth About Stevia.The Japanese have performed over 40,000 clinical studies on stevia, to find out the benefits, click here now-------------->>>>>>Truth About Stevia

Sugar is the enemy when it comes to fighting fat and achieving the body you want, but there are alternatives if you do your homework and apply it!

Dedicated to your success!

Gary

P.S. - If you haven't already, be sure to check out the free webinar on how to lose 5 pounds during the holidays------------->>>>>>>Ultimate Holiday Survival Guide

Are You A G.A.M.E.R.?

2010-12-14T10:05:00.001-08:00

No, I don't mean those geeks that play Call of Duty or Black Ops or whatever they play nowadays........I'm talking about some traits you need to possess if you want to achieve your goals and be successful. One of my mentors, Joe Defranco wrote a spot-on article about these necessary triats/skills you need to have (everyone has these "skills", some need to apply them more than others).

This is a must-read article for anyone who wants to achieve a goal or wants to be successful! I couldn't have said it better myself! Enjoy this game-changing article!!

Dedicated to you success!

Gary

How To LOSE Weight During The Holidays

2010-12-10T10:15:00.000-08:00

A common excuse I hear (for not working out/eating healthy) around this time is that "it's the holidays". That's a cop out and a weak excuse if you want to achieve your fitness goal. If you are serious about staying on track there's a way to actually LOSE 5 pounds during the holidays!

Progade Nutrition has done it again! There's a good reason I partner with them, they bring you the best nutrition education possible absolutely FREE! Their Holiday Survival Guide webinar reveals ten simple strategies to help you get through the holidays unscathed. In fact, when you use this easy-to-follow system you can actually LOSE 5 pounds! They've even included a handy scoring sheet you can print off to make your life even easier. Hey, why gain 5 pounds this holiday season when you can LOSE 5?? (again, it's completely free of charge)

Check out the Ultimate Holiday Survival Guide right NOW!

Enjoy!

Also included in the webinar is a little fitness challenge you can do! If you can't complete it, then you do not deserve a cheat meal or deserve to indulge at your holiday parties!!! :)

Dedicated to your success!

Gary

P.S. - Because this system will be even easier if you do it with a buddy, I urge you to forward the Ultimate Holiday Survival Guide to friends and family members so you can team up with them.

Deadly Oils?

2010-12-08T05:24:00.000-08:00

I blogged about the benefits of getting more Omega 3's into your diet in a previous post and now our partners over at Progade have come out with another kick as$ article about the dangers of having too much Omega 6's in your diet.

Beware of the oils in your kitchen as they may cause you inflammation, pain, and disease in the future!! This is MUST READ article!!

Dedicated to your success!!

Gary

Band Aid

2010-12-07T07:48:00.001-08:00

Resistance bands are another great addition for your training toolbox! Perfect for group training, home workouts, and when you travel, the bands provide an awesome total body workout. You can do a whole workout with the bands, include them in a circuit (great for group training), or use as part of a warm up, the possibilities are truly endless!!

Just shot some video of a few exercises that can be performed with the bands.
What's great is that the bands can mimic almost any movement you can do with barbells, dumbbells, or cable machines. Over at our facility we use bands as part of the warm up (pull aparts/band walks) and within our circuits (rows/presses/core stuff, etc.).

Barbells and dumbbells are still my main tools of choice for muscle building and fat loss, however, these bands add variety, are inexpensive, and can be used almost anywhere!

Dedicated to your success!

Gary

P.S - Resistance bands can make an excellent Christmas gift! Pick some up HERE