The Day After..

For most of you, hitting the gym is the last thing on your mind today.  You’ve still got a high level of tryptophan running through your system.  Those mashed potatoes haven’t gotten up and moved anywhere yet.  And there’s no telling how many glasses of wine you ended up drinking.  So the odds are definitely stacked against you.  But, we’ve gotta work off some of those 5,000 calories we put on.

If you’re having trouble getting out of that sluggish state and getting going, take a loot at this article on how to exercise the day after Thanksgiving.  It’s a simple article that provides some easy tips on how to get back into after a day of gluttony.  Good Luck!!!

Turkey Day Workout

For those of who are in to working out, here is a special workout for you for your Thanksgiving Holiday.  It’s all body weight exercise, so there’s no excuse not to do this.  Besides, you can burn a few calories before you stuff your face later this afternoon…

  1. Pushups
  2. Situps
  3. Mountain Climbers
  4. Front Lunges
  5. Plank Climbs
  6. Squat Jumps
  7. Jumping Jacks
  8. Leg Lifts
  9. Dips
  10. Burpees

Since today is the 28th of November, and I’m going to eat 28 lbs of food, you’ve got 28 reps for each exercise.  You might think that’s a lot of burpees, but just think of how many calories you’ll be burning.  Get after it!!! And have a good Thanksgiving!!!


Thanksgiving Indeed…

“Reunited and it feels so good”

The past 30 days have been nothing if not eye-opening for me.  There were certainly highs and lows (pizza and beer right in front of me), but more than anything it was a challenge that showed me just how disciplined I can be.  Next week I’m going to post some of my takeaways from this challenge.

Today, however, I’m showering in peanut butter and celebrating the fact that I’ve got my dietary freedom back for the next couple of days.  Thanks to all who checked in on me, supported me, and, most importantly, brought me a HUGE F*CKING CAKE to celebrate with!!!

In Defense of Bacon

Doesn’t that look delicious….

Let’s face it.  A lot of people are scared of bacon.  It’s got too many calories.  Too much saturated fat.  Too much sodium.  Whatever type of excuse people can think of, they’ll generally use it.  Well, let’s also face something else.  Bacon is freakin’ delicious.  It’s too delicious to be scared of.  Because of that, I’m always happy when I can find any research that denounced some of the “side effects” of this great food.

If you want to have your bacon and eat it too, then feel more than free.  Check out this article about some a particular bacon-related myth.  So now that some of your fears have been overcome, feel free to have that extra slice at breakfast, or throw it in that Thanksgiving dish that you’ve been wanting to try out.  I know I will.

Workout of the Week

You will only need one KB for this workout.  Choose a moderate weight, because you’re going to be doing a high number of reps with it.  I don’t want the weight to be too light, so make it heavy enough for a challenge.  Here we go…

  1. Pushups – 25
  2. KB Swing – 25
  3. Squat Jump – 25
  4. KB Swing – 20
  5. Situp Jack Knife – 25
  6. KB Swing – 15
  7. Bench Dips – 25
  8. KB Swing – 10
  9. Mountain Climber – 25
  10. KB Swing – 5

You’ll be doing a total of 75 swings each circuit.  Try to complete 3 circuits.


Exercise of the Week

Single Arm Kickback

For this exercise, you will be holding a pushup position with one hand, while the other hand is completing a triceps extension.  The focus here is going to be on core stabilization and upper body strength.  With the one being elevated, you are going to have to engage your core even more than normal to keep from moving.  With the opposite hand, you are working on the triceps, focusing on strength

As you can see here, just like all other pushup variations, you want to keep the torso tight and in a straight line.  Try to squeeze your abs into your stomach/spine.  With you elevated arm, focus on keeping the upper arm (biceps/triceps area) even with your torso, or as close as it can get.  You want your only arm movement to be the rotation at the elbow.  Do no drop the elbow below the level of your torso.  This movement should be done in a slow and controlled manner to maximize its efficiency.


Monday Morning Motivation

Reaching your goals is hard enough.  Changing your approach can help more than you think…


We all have room for improvement.  Rather than constantly worrying about that, try focusing on how much you’ve changed and how much better you are than you used to be.  Trust me, it makes a world of difference.

Almost Home…

I can see the light at the end of the tunnel…

And this is on the other side…

One of my clients asked me this morning how my challenge was going.  I don’t know why, but for some reason it finally hit me just how close I am to being done.  And that, my friends, is a blessing and curse at the same time.  I don’t have a problem eating the foods that I’ve been eating.  I don’t have a problem with preparing and planning my meals like I have been doing.  But, I’ll be honest with you, this next week can’t get here fast enough.

I feel like the double-whammy of finishing a major dietary challenge and a major holiday coming in the same week is finally starting to get to me.  If it was just Thanksgiving without a 30 day challenge prior to it, I’d be fine.  If it was just the end of a challenge without my favorite holiday coming, I’d be fine.  But the combination is starting to take a toll.  For the most part my cravings over the last 25 days have been minimal.  The ones I’ve had, I’ve been able to control pretty easily.  But, now the Thanksgiving talk is getting more and more frequent, and so are the cravings.  But I’ve come this far, and there’s no way in hell I’m going to quit this close to the finish line.

I have a Thanksgiving dinner with my lady friend’s family this weekend.  This is probably going to be my biggest test yet.  She says that the eat healthy on that side of the family, but I am still very eager to see what they have.  Having not met hardly any of these folks, the “who-is-this-guy-not-eating-Thanksgiving-dinner” first impression that I’ll be giving will surely go over well.

Wish me luck!!!!!

Why Personal Training???

Don’t be intimidated….

I was talking to a friend the other day about personal training because, well, that’s what I do.  I tell all of my friends that they need to come workout with me because I am the best personal trainer in the history of the world.  Actually, I encourage them to come workout with me because I think everyone should exercise.  It may not be with me.  It could be on your own or with another buddy.  That is okay – as long as you’re doing something.  Who you exercise with isn’t why I’m writing this post, though.  The answer that this person gave me when I asked them to come train with me is what I want to talk about.  It kind of threw me off for a minute; I didn’t quite understand her logic.  The response:

“I’m not ready for that yet.  I’m not in good enough shape for you to train me.  Let me get in a little better shape and then I’ll let you train me.”

My initial thought:  “Bullshit excuse.”  Now, obviously, I didn’t respond with that.  I respectfully went on about my business.  But as I got to thinking about why she said that I came to a couple of realizations.  The first is that a large number of people probably share the same philosophy.  They don’t think they’re in good enough shape to have a trainer, or workout with one.  This frustrates me sometimes because that is just the purpose of getting a personal trainer.  We GET people in shape.  We also KEEP people in shape.  There is no rule that says you have to be in shape already to hire or work with a personal trainer.  Getting yourself in shape and THEN hiring a trainer is like doing your taxes on your own and then paying an accountant to do them for you.

Now, there are hundreds and thousands of article listing the top reasons to hire a personal trainer.  ACCOUNTABILITY.  MOTIVATION.  STRUCTURED PROGRAM.  SAFETY.  TECHNIQUE.  Yes, those are all true, and they’re great reasons to hire a personal trainer.  But, to me, the bottom line is that we are in the business of getting people in better shape and helping them lead a healthier lifestyle.  It’s that simple.  Your baseline level doesn’t matter, because it’s not going to stay the same for long.

The second realization that I came to kind of plays hand in hand with the first.  Not only do many people believe they’re not in good enough shape, but they don’t think they’re capable of doing ay physical activity at all.  Personally, I think that’s the bigger issue.  You might be right in thinking like this.  You might not be in very good shape.  But guess what???  That’s okay!!!!  Not everybody can run a 6-minute mile.  Not everyone can bench press 300 pounds.  That shouldn’t stop you from trying, though.  All I’ve ever asked any client that I’ve ever worked with is that they do THEIR best – not another person’s best.

If you’re reading this then I want you to realize that you are capable of doing so much more than you realize.  If you don’t know how to go about it, then that’s where we as trainers come in to play.  Don’t let your fear of activity or lack of knowledge stop you from becoming a healthier person.  Let us trainers take care of the hard stuff, you just show up and kick ass!!