Sign up for your FREE Newsletter

If you haven’t made the switch over to my new blog http://BackToFormFitness.com make sure you do. You can sign up for your free informative newsletter here: http://backtoformfitness.com/newsletter/ 

If you want more, make sure you go to the new blog and sign up for your new FREE report that is packed with great information on how to reach your fitness goals faster without wasting valuable time!

MOVING, Change of address…..

 This blog that you know and love has moved to a brand new home and brand new address. What does that means for you? Not much other than, I ask all of you that read my blog, and those of you that have linked my blog to you site or sites, to please link the new address and share it with anyone out there that may be interested. I will leave this blog “live” for some time until most people complete the move. (www.backtoformfitness.com)

The Most Dangerous Isle in the Supermarket

 www.backtoformfitness.com   

While food shopping with my girlfriend today, I was looking to stock up on some nutritious foods for the next couple of weeks. As we surveyed the isles, we picked up various things such as veggies, different beans, green and white teas, nuts, etc… We decided to walk up and down each isle just so we would not forget anything, and we started down one isle that I would call the most dangerous isle in the store. It was the “Breakfast Isle.”

Excuses!

My friend and colleague Alwyn Cosgrove just posted this awesome video on his blog.

 Check it out.

New Year’s News!!

Happy New year!!

Hope that all of you had a great New Year’s and more so, are on the path to an incredible 2008.

I am making some major changes for the New Year for myself.

Why excess abdominal fat is more DEADLY than you think

    

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It’s More Serious Than a Vanity Issue!

Thanksgiving

 

Its been a while since I have blogged, but I wanted to wish everyone out there a happy Thanksgiving.

It’s a Fat World After All

  

This is disturbing, but not surprising.

http://blog.wired.com/cars/2007/11/its-a-fat-world.html

REAL Fat loss - Slow and steady wins the race…..

 

“It’s a tough thing for people to accept - but the smaller the rate of fat loss - the longer you can keep losing fat without a plateau and the easier it is to keep it off.” – Alwyn Cosgrove

  

I took this from Alwyn’s blog and I thought it was perfect. Many people out there NEED to read, hear and understand this statement.

How to HIIT

   I have most of my fat loss clients doing HIIT training. ALL of my fat loss clients are losing unwanted fat, and losing it fast. Much of their success has to do with making the right diet choices; the rest has to do with hard work. Along with a good and efficient resistance-training program, I integrate HIIT into their programming each week. The results are awesome. To see the “how and why” of doing HIIT, check out a previous blog article about it here.

The Tale of Two “Skinny Kids”

The Tale of Two “Skinny Kids”  High school kids have been coming up to me for years asking the same old questions…”what should I eat?” “Does this supplement work” and “How do I get big?”  A little over two months ago, two high school athletes both approached me at different times, each asking the same questions. Each wanting to get “big!” Since neither had the time to sign up for continuous training sessions with me, I gave them both what I consider the best source on the market for getting “big” fast. I led each of them to Muscle Gaining Secrets, from Jason Ferruggia.

The Battle of Evermore

   

The pain of war cannot exceed
The woe of aftermath,
The drums will shake the castle wall,
The ring wraiths ride in black, ride on.
Sing as you raise your bow,
Shoot straighter than before.
No comfort has the fire at night
That lights the face so cold.
Oh dance in the dark of night,
Sing to the mornin light.
The magic runes are writ in gold
To bring the balance back, bring it back.
At last the sun is shining, the clouds of blue roll by,
With flames from the dragon of darkness
The sunlight blinds his eyes.

-The Battle Of Evermore

Led Zeppelin   

They come to battle with their war face on, ready for anything, ready to give everything they have, no matter what. This is their promise to you, their war-master, their general…the person that will prepare and throw them into the fight of their lives. Although you try to quell their enthusiasm a bit and remind them of the tough battle ahead, they continue to promise “I will do whatever it takes” “Work me as hard as you can” “What ever I need to do, consider it done!” These promises go on and on, with incredible optimism and fervor.

Self Destruction

      

As a fitness coach, I see a lot of success in the people I work with. Some lose a huge amount of body fat, some gain a bunch of rock hard muscle, others get their cholesterol down, while getting the heart in the best shape ever. Total health improvements, physique improvements, energy levels go way up, etc… Very seldom do I see failures with people I work with. To be honest, I really cannot sit here and talk about any clients, athletes or otherwise that have failed while working with me. That is not necessarily me being great at what I do, but rather having great people that work my plan the way I want it worked. When that happens, success happens. It’s that simple. Its about commitment, refinements, and constant action.

H.I.I.T. High Intensity Interval Training - Explained

www.backtoformfitness.com  

High Intensity Interval Training HIIT – High Intensity Interval Training…Explained

I recently wrote a little about HIIT, and about how much I love it… and how much it has changed the way I work out… and how much it has changed the way other people shed fat and keep in condition. What I didn’t explain very well if at all, is what HIIT is and how you go about implementing it into you workout and life.

Without getting deep into the exercise physiology of the thing, I will do a little back log into the WHAT, HOW and WHY of HIIT.

Quest for excellence

 Quest for Excellence 

When you are hungry and want something bad enough, nothing will get in the way of your goal. NOTHING. : 

Thoughts

 

                    

-         Why are people so afraid of rap music? I am not saying that everyone needs to like it, but why fear it. I have people in my gym complain the second a rap song comes on. They run up and ask to change it. Now I understand if there is vulgarity and other things that may offend them…but it never gets to that point. Its music! I sense racial undertones sometimes from these people and it makes me sick. Besides, if “Young MC, Bust a move” offends you, you are really out of touch.

Back from the dead??

  Well, it seems that way. As many people out there have pointed out to me via emails, text messages, and other means, I have not be “around” much this summer, if at all.  I had…well let’s just say an interesting summer full of many ups and many downs. Without getting into details and bumming everyone out, I lost a couple of close family members, had to deal with illness of some other family members and a multitude of things related. The good in all of that is that I purchased and moved into a new home, which I love…was given a tremendous opportunity at work, and have increased my income quite a bit. I am working with a ton of great athletes and I find myself having to turn people away that want to work with me because I am so busy. Production at work has been awesome.

The FitCast

   

I mentioned a while ago how I was asked to be a host on the ever popular FitCast Pod Cast show that usually runs once a week. If you have not done so already, you really need to check out this pod cast.

1 Year of Blogging

  I just realized that on July 31^st, I will have been at this blogging thing here for 1 year. Although I am not celebrating at all (it is just a blog) I thought I would mention that, and thank everyone (or anyone) that reads, has read and supports the blog.  Some stats and numbers that you might be interested in:

Old School Training for health

 

I am an old school guy by nature. Old school rap is the main thing on my IPOD and I still look for the Donkey Kong machine every time I walk past an arcade. I also love to train old school style. Dead Lifts, Squats, overhead presses, rows, sprints, and medicine ball throws are my favorite things to do. Coming from a therapy background it might surprise some people that I use this same approach when training athletes and non-athletes alike. In fact, I use those same ‘traditional’ exercise types with people that have problems.

My diet is GREAT!!

 I hear this all of the time. Clients are not getting the results they want as fast as they want. So, we have an old fashioned “sit down.” I ask the tough questions, they reply with the “normal” answers. They pretty much tell me what they think I want to hear. The y also convince themselves that they are doing everything right and nothing wrong.

Muscle Gaining Secrets is here…

THE Secrets to gaining muscle and strength.

 Finally an information source that covers everything and in my mind will become the bottom line for most people when it comes to gaining muscle and strength. My good friend Jason Ferruggia has released what I think is the BEST source out there on the subject. While Jay is a friend of mine and I would do anything for him, I have to be honest…after reading this book, I was hesitant to help him by advertising it and giving it a testimonial. You see, the book is so good, I am seriously nervous about losing clients.

23 hours a day

   

When you are asked to help changed people’s lives, it is a huge responsibility and one that you really need to be ready for. In this business you will have men and women come to you asking you to make them fit.

Don’t call it a come back…

    

A while back I wrote about a 67-year-old baseball player that was training with me.  Click Here He is 67, took a year off to have shoulder surgery, and decided to get back into the game that he loved to play at the level he did before he left.

If it is not working, fix it!

    

Sometimes you diet like crazy (or you think you do), sometimes you exercise like a madman/woman…or you think you do. Sometimes you think you are doing everything right.  Your scale does not move. Your clothes are not as loose as they should be. You are just not making progress.

How to Blowtorch Body Fat & Build the Body of Your Dreams for Summer

    

Do you want to have a great body to show off at the beach or at a wedding this summer? Do you want to achieve your goals in less workout time than ever before? And do you want to exercise at home with as little equipment as possible? If you are interested in losing fat as quickly, using simple workouts that can easily be done first thing in the morning or at night in the comfort of your own home, without endless hours of cardio, fancy equipment or nasty, expensive supplements, then this will be the most important letter you ever read in your entire life. Here’s why…

What it takes

  

People come to me all of the time wanting to lose weight, wanting to put on muscle, or wanting to be the best in their respective sport. More times than not, these people have success. People that are burning inside for change or burning to be better than they are usually are motivated to do what is necessary. They have what it takes.

Observations from the airport

   

 

I spent all memorial day traveling back from
Tucson. Like most people, I had plenty of waiting and down time in the airport. During that time, I listened to music, read, and people watched. Some things I observed:

Real world Research

   

  

 

In the fitness world, there seems to be two divided camps. The ‘Research Camp’ where nothing is believed, tried, excepted, or even argued unless there is a decent body of research behind it. The other camp is the ‘real world experience camp’ where practitioners tend not to care what the research says, or even if there is research. The latter camp recognizes in their own right that research is probably irrelevant because they are getting results using methods that are tried and true, to them. Which is better? Is that a fair question?

News Update

       

 

If you are looking for some great FREE (yes, FREE) fitness information, look no further than a FREE special report put together by a friend and colleague of mine, Mike Robertson of Robertson Training Systems. Mike got some of the leading professionals in the fitness field and had them contribute a short section on training pitfalls. There is a ton of great info in there and all you have to do to get it is sign up for his newsletter. Besides, I was one of the professionals that contributed to the project, so now you have to get it!To sign up and get your free report, go to: www.robertsontrainingsystems.com 

Until I die…….

   

Someone asked me recently how long I plan on working out. I said that I usually go for about 40 min to an hour. They quickly replied with a “no, I meant how many years are you gonna do this working out thing?” Huh? I must have looked at them in the same way I look at someone who asks me what color blue is.

Mind Games

Clients show up at my doorstep because they need a change in their lives. Usually, the easiest thing to change is their body. ( People will get their hair done, change the way they dress, and even buy new cars…all in an attempt to bring something new and exciting into their lives.) I really believe that it is more psychological than it is physical for most. Granted, many have health problems and a physical change is necessary for getting their health back, but for most, whether they know it or not, it is more in their head. I will say it again…the change is necessary for people, somewhere in their soul, and that change is easiest in the body.

The Ultimate Program

    

I am going to show you the ultimate program. The best…the one that will get you where you want to go. There will be none better than the one you are going to see here. This program will make you stronger, look the way you want and help you feel great. 

Here it is. Are you ready?

13 random thoughts…

    

1. People need to measure fat loss success by seeing how their clothes fit, rather then worrying about the scale.
2. People need to fine-tune their macronutrient intake (Carbs, proteins, and fats) as much or more than their physical training sessions. Diet is a HUGE component of success in fitness. Whether it is fat loss, or muscle gain. Sometimes macronutrients need to be adjusted each day, depending on what you are doing.

They’re just numbers….

This goes with yesterday’s blog about throwing away your scale. (Side note: When you have been doing this job as long as I have, you tend to learn more than you teach over the years…I get great info from my own clients along the way. I also hear incredible things, both good and bad)