IT’S BACK!!!

No, not that!

Our FREE Boot Camp trial!!

That’s right!

Saturday, January 9th @ 9:30 a.m.!!

This Saturday is our boot camp free trial week kick-off!

This free trial is open to all local residents, so bring your family, friends & neighbors!

We have had a few weeks off from boot camp for the holidays, and we are psyched to get back to work with our current clients, and are looking forward to helping our new clients start to change their bodies & their lives!

Space is limited, so be sure to register by emailing isaiah@staugustinebootcamps.com today!

Also, we’ve added another section to our boot camp this segment, so in addition to our other three sections, we will also be having a Monday, Wednesday 6:00 p.m. segment!!

We are looking forward to seeing you Saturday, and this upcoming week during the FREE boot camp trial!

Start the new year off right, by finally committing to your fitness New Year’s resolution of LOOKING BETTER NAKED!!

See you Saturday!!

Stay focused, stay fit

Isaiah

Many of our Look Better NAKED Boot Camp clients are extremely busy, just like you!
If you’re a busy person, there are some times when you just don’t have 45 minutes or an hour to get to Every BODY Fitness, your local CR 210 Health Club to do your workout, right?

Even if you only have 15 or 20 minutes, though, you can still get a great, challenging workout in if you know how.

We’re familiar with writing quick, effective workouts for our busy St Augustine & Jacksonville Boot Camp clients for their “off days” from boot camp. Here’s one for you to try!

(The workout is written below the video)

Warm-Up

Five minute warm-up jog/walk on treadmill

Work Out

1 Minute Sprint/Intense Walk on Treadmill

Bodyweight Resistance Circuit:
-Squats 10 reps
-Pushups 10 reps (regular or modified)
-Alternating Lunges 10 reps
-Situps 10 reps or Crunches 20 reps

REPEAT

You can repeat this for 3-4 rounds to begin with and increase the number of rounds as your conditioning improves, or increase the intensity within the same amount of time by increasing the number of reps of each exercise or increase your run/walk speed & incline on the treadmill.

Stay focused, stay fit!

Isaiah

FACT: The Average American Gains 12 pounds during the holiday season!!!

How would you feel if you actually lost weight this holiday season?!

Take advantage of our Fit By Christmas 6 Week Weight Loss Program!

1. 6 Week Program
2. Guaranteed Weight Loss (6-15 lbs. depending on adherence to the program)
3. Deeply Discounted Personal Training Rates! (I have never discounted, or allowed my trainers to discount, personal training rates, ever! You definitely don’t want to pass this up!)
4. Training conducted at Every BODY Fitness, the top health club in the St John’s/St Augustine area!

HURRY!!

We are limiting spaces for clients taking advantage of this offer, so be sure to call (904)-287-2101 or email isaiah@staugustinebootcamps.com TODAY!

You have to register and begin the program by MONDAY, NOVEMBER 14TH in order to receive the promotional pricing, and to be able to complete the 6 week program and lose those unwanted pounds by Christmas!!

I hope you’re looking forward to LOSING weight this holiday season instead of gaining it like usual!!

Stay focused, stay fit!

Isaiah & the Look Better NAKED Boot Camp Training Staff!!

P.S. This is not a part ofthe boot camp program. This program will be administered on a one-on-one or small group level by the trainer of your choice!

That’s right!

Look Better NAKED Boot Camp, the best fitness boot camp in the St. Augustine and Jacksonville area is offering their boot camp to local residents for FREE!

Monday, November 2nd through Saturday November 7th, all of Look Better NAKED Boot Camps session times are free to try out!

Come experience the area’s top boot camp for free, with no obligation!

The days and times of sessions are:

Monday, Wednesday & Friday
5:15 a.m.
9:00 a.m.

Tuesday, Thursday
6:30 p.m.

Saturday
9:30 a.m.

You can come to all of them if you want to!

However, you do need to reserve your spot as space is limited in each boot camp session!

Email Isaiah at isaiah@staugustinebootcamps.com or call (904)-287-2101 and leave your name, email address & phone number to reserve your spot today!

See you in camp!

Stay focused, stay fit!

Isaiah

Good Morning!!

My tip of the week:

STOP TRYING TO LOSE WEIGHT!!

Are you trying to:

tone up?
get leaner?
get stronger?
gain muscle?
get in better shape?
trying to lose weight?

Well, stop TRYING to lose weight and just do it!

I’m sure you hear all the time or even say the phrase, “Oh, I’m trying to lose weight.”

REALLY.

Well, I’m sure 90% of the population is “trying” to lose weight, but 65% of the population is overweight, so………

A quote I read recently pretty much sums it up:

“You either ARE or you ARE NOT; there is no such thing as trying.”

Stop trying to lose weight.

The question I pose to you then, is: Are you LOSING weight?

If you are not, what do you need to change to make you start losing the weight? If you don’t know what you need to do to start losing weight, or don’t have the motivation to make yourself do it, are you getting professional advice to learn what you need to do?

If the answer to all of those questions is no, then from now on, you are never allowed to say “I’m trying to lose weight;” you can only say, “I’m not losing weight.”

Obviously you can get great fitness, training, nutrition and supplementation tips from my blogs and emails, but they are written generally, so if you would like some individual help to start actually losing weight or achieving your goals, then make sure you call or email today to set up a complimentary consultation with one of our fitness professionals.

Depending on your individual situation, you and your fitness pro may decide that all you need is to have your workout program changed up, or provide you a nutrition guide or even a meal plan, you may want individual training sessions, or you may want to join a dynamic weight loss program like Look Better NAKED Boot Camps.

Call or email isaiah@staugustinebootcamps.com to schedule by Wednesday, September 30th, and get a 2nd complimentary PT session in addition to the complimentary consultation!

Til next time, Stay Focused, Stay Fit,

Isaiah

This is the last week of the Look Better NAKED Boot Camp, St. Augustine’s premier fitness boot camp program and the only boot camp program serving the CR 210 & World Golf Village areas, open enrollment period!
That means this is the last week that you can check out the best boot camp program in St Augustine or Jacksonville for another six weeks!

Please email us at isaiah@staugustinebootcamps.com to let us know which of the following sessions you will be attending, for absolutely no charge, and then make sure to come to camp about 10 minutes early to ensure that you will be able to get in!

Monday, Wednesday & Friday

5:15a.m.

9:00a.m.
Tuesday, Thursday

6:30p.m.

Next week (starting Monday, September 14th) is the beginning of our next 6 week segment, so you’ve got to be enrolled by Monday if you want to start the program that will change your life and body!

We are looking forward to seeing you in camp!

Til Next Time,

STAY FOCUSED, STAY FIT!

Isaiah

Look Better NAKED Boot Camp, the BEST boot camp in North Florida and Every BODY Fitness, St Augustine’s premier health club, is throwing a party for their clients & members and for the County Road 210 and World Golf Village Corridor residents to say “Thank you!”

The party is going to be at Every BODY Fitness on Saturday, August 29th starting at 11:00a.m., beginning immediately after the Look Better NAKED Orientation Day workout, which starts at 9:30a.m., and going until people leave or the food runs out!

Food and drinks will be provided by local CR 210 restaurants and businesses, in addition to the normal fare of hot dogs and hamburgers. We will obviously have music, as well as a bounce house for the kids, and a dunk tank to give members the opportunity to dunk their favorite EBF staff member!

We will be giving prizes away from local businesses throughout the party and of course will have a grand prize for the EBF member that brings the most friends that join EBF during the party!

In addition to the thank you for members, we will also be saying “Thank you” to the local community by having some great deals on membership, personal training and boot camp to help you start getting into great shape!!

So make sure to be there on Saturday, August 29th!!

It’s not a requirement by any means, but if you RSVP by August 22nd with your name and how many people will be coming with you by emailing the subject line “RSVP” to info@ebfclub.com, we will be giving you a free gift from EBF on the day of the party!!

Look forward to seeing you there!

Isaiah, LBN & EBF Staff

Hello!

I was up in Columbus, Ohio this weekend for one of my best friend’s weddings. It was a good time, complete with good food, seeing some old college friends, and lots of booze!

Now that I’ve come out of the haze of the weekend, I’ve decided to get back to it!

Anytime I get to see any of my good college friends (most of whom are spread far & wide around the country) they always present me with questions that give me ideas for blog posts, newsletters and videos. I enjoy hearing and answering their questions, because they are more like the clients that I serve than the fitness professionals that I spend most of my time with. I forget sometimes how much people really don’t understand about weight loss, because I have so immersed myself in the subject for so long, that even basic principles are completely foreign to most folks!!

So spending time around my friends helps bring me back to the reality that most people have no clue what to do or where to start when it comes to weight loss, or like one of my friend’s is completely mis-informed on how to do it, thanks to the marketing efforts of crappy “health” magazines, idiot “personal trainers,” doctors, and drug dealers (miracle pill pushers).

I will actually hit on a few of the topics covered this past weekend over the upcoming weeks, but one question that really stood out to me actually turned into a heated discussion at my dinner table during the rehersal dinner Friday night.
I actually wasn’t partaking in the discussion at first, just listening to see who was most uninformed. After about 10 minutes of discussion, and me holding my tongue from letting everyone know what was up, one of my boys turned to me and said, “Isaiah, you do this stuff for a living, who’s right here?”

Woah! Thanks for putting me in the awkward position of trying to tell everyone they’re wrong, or making everyone sound like they’re kinda right! Hahaha!

Anyways, the main question in discussion was “Can you eat “x” number of any type of calorie & still lose weight,” or as I paraphrased it for this post, “Is a calorie a calorie?”

One side of the table said, you can eat 1500 calories per day[for example] of ice cream, skittles, burgers, etc and still lose weight, as long as you are burning more than 1500 calories per day [2000 calories per day, for example].
The other side of the table, strongly disagreed, due to their strong background in reading “Oxygen,” “Woman’s World,” and the like, and their experiences with uninformed trainers and doctors. Their argument was that you could only lose weight if all of your calories were “clean” calories such as lean proteins, etc.

So who was right?

Not to sound politically correct here (I hate political correctness), but they were both right.

The question was, in fact, can you lose “weight” eating whatever you want as long as you were in a caloric deficit, and the answer to that question is, yes.

If you eat 14,000 calories of crap over a week’s time (7 days), and burn 17,500 calories during that same week, your body weight will decrease by one pound. Period.

If you eat 14,000 calories of “health” foods over a week’s time, and burn 17,500 calories during that week, you will lose one pound. Period.

The principles of energy transisiton are what they are, and there isn’t much any one can do to debate them.

However, they were actually arguing apples to oranges, not apples to apples like they thought.

It is true that you will lose weight if you are in a caloric deficit, with no matter paid to the type of calories you eat.

However, what that weight is that is lost while in a caloric deficit is highly effected by what you eat.

If  you don’t care about what type of weight you lose, whether or not you lose inches, change the way you look, or are able to maintain that weight loss, then go ahead & eat whatever you want, as long as you remain in a daily caloric deficit.
You will lose weight, initially from water weight, and then primarily from muscle tissue. If you’ve read any of my stuff prior to this, then you’ve heard it before, but muscle is your metabolism.

If you want to lose weight from body fat, change the shape of your body, increase your metabolism (the number of calories burnt per day), increase your energy level, and shred body fat, then you will benefit yourself the most from eating a clean diet of lean proteins, health fats, vegetables, fruits and low glycemic carbohydrates.

So if the question had been, “Can you lose body fat by eating whatever you want, regardless of calorie type,” the answer would have been a resounding “NO,” and I would have had to declare “Oxygen” magazine girl correct in the argument.

However back to the question at issue, is a calorie a calorie? As you should be able to tell, the answer is no. The body processes calories from the three major macro-nutrients (protein, carbs, fat) in different ways. In further detail, the body actually processes different types of each of the macro-nutrients differently as well. For example, the body processes sugar from a coke (a carbohydrate) a lot quicker and absorbs less from that calorie than from oatmeal (a carbohydrate).
You can structure your nutrition plan so that the type of calories you eat will take longer to digest, which causes you to burn more calories, make you feel fuller (so you have less chance of over-eating), and supply your muscles and vital organs with the nutrients that you need, consequently allowing you to lose fat instead of just “weight.”

Stay tuned to some answers from other questions I got this past weekend, common questions about nutrition and working out that I’m sure many of you have as well!

Til then,

STAY FOCUSED, STAY FIT!
Isaiah

Wow!

We are more than halfway through the year already!!

So how close are you to achieving those New Year’s Resolutions you set set for yourself back in January???

If you’re like most people, those resolutions were forgotten and put by the wayside in February. You ran into all of the common excuses:
“I don’t have time today;” “I’ll start working out next week:” “After the [insert eating/boozing event, birthday, wedding, vacation] this weekend I’m going to start eating good again.”

Then BOOM!! Excuse after excuse and you’re half way through the year already, and you’ve made exactly zero percent of the progress you intended to at the beginning of the year.

What if you’re one of the ones that has been “trying” to lose weight this year?

Did you set any specific goals at the beginning of the year? I.e. “I will lose 30 lbs by December 1st,” “I will work out at least 12 times per month, ” etc?

If you did, have you been measuring and tracking your progress towards those goals?

Have you been “trying” or have you been DOING?!

“Trying,” to achieve anything would be eating “good” for a few days then binging on food or booze, not writing down your calorie intake, making it to the gym on Mondays and Tuesdays but getting distracted for the rest of the week.
That’s what people who are “trying” to lose weight are doing.

If you're "trying" to lose weight, then you are not losing weight.

The folks that ARE losing weight and getting into the best shape of their lives are doing the following:

1) Eating Supportively. They eat the foods that their bodies need to burn fat and fuel their workouts.They also track the calories that they eat, so they know when they need to make adjustments in their nutrition plans to continue shredding body fat. They still allow themselves cheat meals from time to time, and don’t feel guilty when “cheating” at a birthday party or special event, as they know for a fact they’re getting right back on board their nutrition plan once that event is over.

2) Performing intense full body workouts regularly. Their workouts don’t take hours, they are short but effective at burning calories and building lean, tone muscle. They know before the week and usually month starts what days they will be working out, and typically have a plan for what those workouts are and how they are going to get progressively tougher throughout the course of the week, month and year.

3) Performing intense interval training cardio. No hour long boring sessions on the treadmill holding onto the top rail for these folks. They know their bodies need more than that to get something out of doing cardio.  Fifteen to thirty minutes tops and these successful folks are finished with their cardio. The really advanced know how to combine interval training cardio in with their intense resistance training workouts as well, saving even more time and incenerating even more calories every time they hit the gym!

4) Intelligent supplementation. That’s right, the folks that decided to skip “trying” to lose weight and actually do it this year stay hydrated, take a qualitly multi-vitamin, and and help their bodies recover from those intense workouts with a quality post-workout protein/carb mix shake . No infomercial diet pills for these folks. They save their money for things that actually help them lose ugly bodyfat; they don’t waste it on things that help them “try” to lose weight.

5) Personal Assistance. This is the one thing that everyone that has been successfully moving toward their goals this year has in common. Chosing a quality fitness professional helps them bring the first four factors all together, without them having to go out and get a master’s degree to know what to do in each category.

So, if you’re not losing weight, or achieving any of the New Year’s Resolutions you’ve set for yourself this year, WTF are you waiting for?!!! The year is almost over! Get your behind in gear!

Here’s a secret: THERE IS NO SECRET TO BEING SUCCESSFUL AT GETTING THE BODY YOU WANT! But you do have to take the first step!!!

There is still time to achieve the goals for your body that you wanted to at the beginning of this year, but the clock is ticking, so get with it!

If you have no clue how to manipulate those first four factors, then start with number 5 (stop wasting your extra dough on crappy food, home electronic products and shopping at the town center and start investing that extra cash with a quality fitness professional) and the other things WILL come together!!

Stop “trying” to do something positive with your life, and start DOING it today!!

I’ll leave you with one of my favorite quotes, that a former manager of mine laid out one time:

“Life will work out if you do!”

Stay focused, stay fit

Isaiah

P.S. Don’t know where to get started? Our next FREE Boot Camp Tryout Week starts with Orientation Day, Saturday, July 11th at 9:30a.m. Be sure to call (904-287-2101) or email us (isaiah@staugustinebootcamps.com) TODAY to register your spot, as spots are limited!

Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, to me it’s more of a rude awakening.

I normally don’t hit on the health advantages of being in shape, or the extreme health risks that being overweight creates, because typically, most people don’t care about their health until it is already to late–once it’s gone. However, I’m taking this opportunity, coming up on my 2nd Father’s Day, to tell you about those risks, in hopes that if you are a dad, or if you know a dad,you can do something now to ensure that you can be around for your kids and grand kids!

Our father’s are now in the worst shape of their lives, many suffering from a very scary condition called Metabolic Syndrome X.

One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The scary part is that many of our father’s look just like this!

Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:

What is metabolic syndrome?

An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.

The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.

2. Serum triglycerides 150 mg/dl or above.

3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.

4. Blood pressure of 130/85 or more.

5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:

1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:

2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.

3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.

4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).

And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.

See below for the top 7 fitness tips to help save our father’s lives:

1.) Lay off the Cold Beers!

It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for the best way I know of explaining how detrimental alcohol can be on your body composition:

How Alcohol Makes You Fat

-Alcohol first passes through the esophagus as it travels to your stomach.

-From there, 20% of the alcohol is absorbed immediately by your bloodstream.

-The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver. It is here that

the body breaks the alcohol down, something that is absolutely essential since

alcohol is toxic to the body.

-Alcohol breaks down into acetate and acetaldehyde which IMMEDIATELY

signals to your body to stop burning fat. Even worse, another waste product of

alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose fat!

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If

you consumed 5 of these, your body would be inhibited from fat burning for up to

6 hours. This is aside from the fact that your body will actually be storing fat

during these 6 hours! The more you drink, the longer your body is inhibited from

burning fat in addition to a greater fat build up from excess acetyl CoA. As you

can see, one day of binge drinking can set you back days if not a full week when

it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages

promotes even further fat gain due to the resulting insulin surge that triggers fat

storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

The Bottom Line

If you want to be lean, a.k.a. healthy, you must minimize ALCOHOL consumption!

If you must drink:

a.) Choose wine or hard liquor and “light” beer

b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

References:

Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”

2.) Don’t be a wuss: Train your legs!!

Most dads, and just men in general, only want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing.

However, it is important to note that strong, muscular legs are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat

So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.

3.) Do something besides bench presses and curls

Look- I get why guys don’t want to train their legs. First, it’s hard work, and most guys in a gym simply don’t want to work that hard. Just look around the next time you are at the gym; how many guys do you actually see sweating? Exactly. Secondly, unless you are wearing a speedo, no one is going to see your legs! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.

Nothing beats a little chest and bi’s baby!

However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you do have muscles on the backside of your body too!

In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy

Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.

Quasimodo did way too many bench presses and curls… not too sexy!

Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.

4.) Don’t eat like those idiots from NutriSystem

Here’s my take on how NutriSystem was created:

“I’ve got an idea for an incredible product and marketing campaign:

Let’s gather a group of genetically gifted former professional athletes that have put on some pounds since ending their playing days. We’ll have them all get their asses kicked by top personal trainers while following a restricted calorie diet so we lean them out real nicely.

But then we lie to the overweight male coach potato consumer and tell them that they got these results from eating the same food they are currently eating- you know, pizza, lasagna, sweets, etc. Except we’ll make the meals the size of a dime so they can still technically eat what they want and lose weight at the same time.

To make it even better, we’ll pre-package all of their meals for them to buy from us so these lazy bastards don’t have to do anything besides nuke it up and eat it!

We’ll make millions!”

NONE of you have genetics like these guys.....

Well, that’s exactly what has happened- thousands of sports-loving, ESPN-watching dads have been swindled to buy into this gimmick that you can eat whatever you want and still lose weight without exercise- because Dan Marino did it!

Look- if you honestly think you can keep eating the same foods that got you that gut in the first place, then I’m not sure how much more I can help you. And yes, there is portion control within the system, but what it boils down to, is it’s a big load of marketing BS!!

5.) Accept the fact that you need some professional fitness advice

One of my favorite quotes from a client about needing professional assistance came from a friend’s superstar training client. This guy lost105 lbs of fat while training with my friend. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he met my friend. He  asked him once what his best advice was for people that are in the same position today as he was before he transformed himself and this is what he said:

“What you don’t know will hurt you, but what you think you know will KILL you!”

Dads- quit being so stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her lady friends do it. In reality, your wife (and women in general) are simply smarter than you because they effectively outsource their fitness needs to an expert whereby you try to re-invent the wheel on your own with little to no results.

If you want to lose your gut, follow the lead of the ladies

6.) Make the time for a 5-minute warm-up

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.

A cold body, like a cold car, doesn’t run on all cylinders

It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!

Below is a great 5-minute body weight warm-up we use in our boot camps:

Alternate between 50 s of work and 10 seconds of rest for each exercise in the following warm-up circuit:

1- Prisoner Squats

2- Jumping Jacks

3- Lunge, Reach and Twist (left leg)

4- Lunge, Reach and Twist (right leg)

5- Push-up Walkouts

7.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man

The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:

When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip#5 and seek professional help!

I have worked with too many dads who have beaten their bodies down and nothing’s more depressing than a dad who can’t play with his kids or participate in recreational activities with his buddies. Do yourself and your family a favor and stop being such a meathead when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man

From one dad to all of you,

Happy Father’s Day!

STAY FOCUSED, STAY FIT!!

Kathryn’s Dad!
(Isaiah)