I'm here to help. First and foremost the reason I am here, the WHY to WHAT I do is to help people bring a proper perspective of diet and exercise into their lives while striving to become the best version of WHO they are.
I want to read your questions or hear them.
Tell me what you need help with and I'll give it my best shot to help you out.
So, down below, ask me anything! I'll give this 7 days for you all to ask questions and in that time frame I will answer them the best I can.
Go!
On a Side Note:
Activate Fitness Blog and our main page will be moving and most likely be Live by Saturday morning.
HUGE Welcome to the new clients who are starting at the gym this week! I look forward to helping you achieve success and I expect full effort and commitment to the program. Thank you for coming in!
Activate Fitness has a brand new program being developed that I have huge hopes for. This isn't something for inside the gym, the program will be based wherever it is welcomed and needed. I can't say any more, I need to bite my tongue but I can't sit still and I am very excited and hopeful this will work and change hundreds (Hopefully more!) of lives.
Project Resolution Week 4 started this morning and kicked ass all day!
Coming in a few weeks is a Valentine's Day Special and an Insider Only Special Coupon! Only members of the email newsletter will get the updates so if you haven't yet, sign up!
Keep in Touch here: www.facebook.com/ActivateFit and "like" the page to follow the updates if you haven't already!
Keep moving forward!
Dedicated. Demanding. Determined.
OH YEAH! See those buttons below this? The Social Media Icons? Click one and Share! Come on! Be kind..
Monday, January 21, 2013
Sunday, January 20, 2013
Hackettstown Personal Trainer Learns Lessons from Netflix Movies.
Last night was a good night. I hung out with my Wife, my baby, and the animals and we just chilled the heck out. We decided to watch some Netflix movies and just veg out on the couch! It was great! Totally needed to sit down, shut the hell up, and hang out. We ended up watching 3 movies, one right after the next!
The first movie we watched was called Craigslist Joe (thanks Jesse) and it was one of the best movies I ever watched. This guy Joe decides to go out for 30 days and live entirely off of Craigslist and to see if there is still a community out there. He was humbled by what he encountered and it taught me a thing or two about people.
Craigslist Joe used the help of Free things on Craigslist, meet ups, and rideshares to travel across the country. It was amazing to see someone survive for 30 days with no money or a roof, nothing, but the help of our society and communities across the country. There are good people out there who help or need help and too many of us just sit back and ignore this. We fear people we don't know and hardly do we ever open our minds to see the world they came from and what we can do to share ours.
http://www.craigslistjoe.com/
The next flick we tuned into was called Hungry For Change. This movie is a documentary that is sort of a sequel to Food Matters. Food Matters was an amazing movie that I watched a year or two ago that really opened my eyes to the chemicals and other useless crap we eat everyday.
Hungry for Change goes more into the marketing tactics these companies use to keep us fat, sick and nearly dead. It's funny I say that because the movie Fat, Sick, and Nearly Dead was also amazing and life changing. The director, actor, and lone man of that movie had a few appearances on Hungry for Change and it was very informative. I recommend everyone go here and buy the book---> Hungry For Change
If you have never bought a diet book, nutrition book, or food book- this is the one that'll help you the most. Time and time again we fail at our diets and it is because we fall for the tricks the major food companies throw at us.
We see 100% Fat Free and think it'll get us lean.
We see Healthy Decision Cereals and Cookies and 100 calorie snack packs and think this is healthy.
We NEVER listen to the doctor about vegetables and even when we do, we don't eat enough.
Hungry For Change helped me realize that I too fall for some of those gimmicks and a few things I use for coffee, flavoring water, and other stuff needs to go now. Not tomorrow or when it's gone, but now.
Another awesome book that helps us feel more alive, have energy, and look sexy is Eat and Stop Eat. I highly recommend this book to anyone looking to clean their act up. If you ever had negative thoughts about fasting or wanted to try it THE RIGHT way, check this book out. I purchased it two years and still to this day check back to it frequently. I even follow the author and interact with him on an almost daily basis.
The next documentary we watched was called Happy. This movie went into the minds of those who are genuinely happy and healthy. Living their lives with smiles everyday and why most of us, AMERICANS, are not happy. One huge moment was when they discussed the happiness factor going from making $5,000 a year to $50,000. Nearly everyone becomes so much happier and their lives improve. But going from $50,000 to $50,000,000, showed no improvement on overall happiness.
I wrote a blog post, found here (http://activatefitness.blogspot.com/2012/11/why-we-think-we-overtrain-in-gym.html), that talks about this thing in Japan called Karoshi. Karoshi is a word used in Japan to describe the death from overwork. This is a huge problem in Japan. In the movie Happy, they talked about Karoshi and how since World War 2, Japan has been rebuilding at fascinating speeds- much to the awe of other countries, but with a major side effect.
They showed Japanese culture as workers would fall asleep on the train standing up, sitting down, leaning, anything and scarier yet, most die young. These men and women are working in Japan sometimes 16 hours or more a day. Nonstop WORK. A man in the film was working on his birthday with other people and they asked him "What about your wife?" He said "Business is more important. I'll see her tomorrow." And this isn't just one guy, it's millions and millions of Japanese people. They even have support groups for victims, VICTIMS, of Karoshi.
The happiest bunch of people in the film were the people living off the land in the backwaters of Louisiana with nothing much but family.
I feel like I am in shock after watching these documentaries and to say that means they worked. Their purpose was fulfilled. They taught me, my wife, and many others what is going on in the world that 90% of the time we are unaware of. Happy is hard. I haven't always been the happiest person to be around and much of that reasoning smacked me across the face last night. I want things that I think will make me happy when in fact, everything I have is all I need. Sure owning my own gym would thrill me but I am happy training my clients and watching them kick ass right where we are, and if they followed me, I'd be happy training them outside at a park or in my driveway. Like just now, my cat jumped in front of the computer screen and started rubbing against my chin. Right away, UNCONSCIOUSLY, I said "Alright Cat, get out..." But wait.. why? She is showing me she loves me and here I am getting pissed because I want to get this work done. Stop and think for a second and open your minds. There is much going on around us that we unconsciously do not notice and much of it will heal you.
Check out this book: The Power of Now and Flow if you are living unconsciously and unhappy. The Power of Now is a great book that will calm and help you live in the now (this moment) and help stop your worrying, stress, and frustration.
After all, what is diet and exercise without a healthy mind and spirit?
Check out these instant streaming movies on Netflix when you have a chance and let go, watch with an open mind, and let me know what your thoughts are. If you saw any of these or read any of the books listed above, drop and comment below and let me know your opinion!
Peace out Girl Scouts! Time for Pro Baby Pics and Pro Football! FAMILY time!
The first movie we watched was called Craigslist Joe (thanks Jesse) and it was one of the best movies I ever watched. This guy Joe decides to go out for 30 days and live entirely off of Craigslist and to see if there is still a community out there. He was humbled by what he encountered and it taught me a thing or two about people.
Craigslist Joe used the help of Free things on Craigslist, meet ups, and rideshares to travel across the country. It was amazing to see someone survive for 30 days with no money or a roof, nothing, but the help of our society and communities across the country. There are good people out there who help or need help and too many of us just sit back and ignore this. We fear people we don't know and hardly do we ever open our minds to see the world they came from and what we can do to share ours.
http://www.craigslistjoe.com/
The next flick we tuned into was called Hungry For Change. This movie is a documentary that is sort of a sequel to Food Matters. Food Matters was an amazing movie that I watched a year or two ago that really opened my eyes to the chemicals and other useless crap we eat everyday.
Hungry for Change goes more into the marketing tactics these companies use to keep us fat, sick and nearly dead. It's funny I say that because the movie Fat, Sick, and Nearly Dead was also amazing and life changing. The director, actor, and lone man of that movie had a few appearances on Hungry for Change and it was very informative. I recommend everyone go here and buy the book---> Hungry For Change
If you have never bought a diet book, nutrition book, or food book- this is the one that'll help you the most. Time and time again we fail at our diets and it is because we fall for the tricks the major food companies throw at us.
We see 100% Fat Free and think it'll get us lean.
We see Healthy Decision Cereals and Cookies and 100 calorie snack packs and think this is healthy.
We NEVER listen to the doctor about vegetables and even when we do, we don't eat enough.
Hungry For Change helped me realize that I too fall for some of those gimmicks and a few things I use for coffee, flavoring water, and other stuff needs to go now. Not tomorrow or when it's gone, but now.
Another awesome book that helps us feel more alive, have energy, and look sexy is Eat and Stop Eat. I highly recommend this book to anyone looking to clean their act up. If you ever had negative thoughts about fasting or wanted to try it THE RIGHT way, check this book out. I purchased it two years and still to this day check back to it frequently. I even follow the author and interact with him on an almost daily basis.
The next documentary we watched was called Happy. This movie went into the minds of those who are genuinely happy and healthy. Living their lives with smiles everyday and why most of us, AMERICANS, are not happy. One huge moment was when they discussed the happiness factor going from making $5,000 a year to $50,000. Nearly everyone becomes so much happier and their lives improve. But going from $50,000 to $50,000,000, showed no improvement on overall happiness.
I wrote a blog post, found here (http://activatefitness.blogspot.com/2012/11/why-we-think-we-overtrain-in-gym.html), that talks about this thing in Japan called Karoshi. Karoshi is a word used in Japan to describe the death from overwork. This is a huge problem in Japan. In the movie Happy, they talked about Karoshi and how since World War 2, Japan has been rebuilding at fascinating speeds- much to the awe of other countries, but with a major side effect.
They showed Japanese culture as workers would fall asleep on the train standing up, sitting down, leaning, anything and scarier yet, most die young. These men and women are working in Japan sometimes 16 hours or more a day. Nonstop WORK. A man in the film was working on his birthday with other people and they asked him "What about your wife?" He said "Business is more important. I'll see her tomorrow." And this isn't just one guy, it's millions and millions of Japanese people. They even have support groups for victims, VICTIMS, of Karoshi.
The happiest bunch of people in the film were the people living off the land in the backwaters of Louisiana with nothing much but family.
I feel like I am in shock after watching these documentaries and to say that means they worked. Their purpose was fulfilled. They taught me, my wife, and many others what is going on in the world that 90% of the time we are unaware of. Happy is hard. I haven't always been the happiest person to be around and much of that reasoning smacked me across the face last night. I want things that I think will make me happy when in fact, everything I have is all I need. Sure owning my own gym would thrill me but I am happy training my clients and watching them kick ass right where we are, and if they followed me, I'd be happy training them outside at a park or in my driveway. Like just now, my cat jumped in front of the computer screen and started rubbing against my chin. Right away, UNCONSCIOUSLY, I said "Alright Cat, get out..." But wait.. why? She is showing me she loves me and here I am getting pissed because I want to get this work done. Stop and think for a second and open your minds. There is much going on around us that we unconsciously do not notice and much of it will heal you.
Check out this book: The Power of Now and Flow if you are living unconsciously and unhappy. The Power of Now is a great book that will calm and help you live in the now (this moment) and help stop your worrying, stress, and frustration.
After all, what is diet and exercise without a healthy mind and spirit?
Check out these instant streaming movies on Netflix when you have a chance and let go, watch with an open mind, and let me know what your thoughts are. If you saw any of these or read any of the books listed above, drop and comment below and let me know your opinion!
Peace out Girl Scouts! Time for Pro Baby Pics and Pro Football! FAMILY time!
Saturday, January 19, 2013
4 Training Mistakes You Don't Know You're Making.
Nobody is perfect in their training. We all make mistakes. Even with Coaches, Critics, and with a mirror in front of us. It's hard sometimes to know what one part of your body is doing when your mind is focusing on another part. Below is a brief description of 4 things you're doing, or could be doing without knowing, wrong.
1. You're not focusing on the movement enough. Your mind is elsewhere.
Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?
This happens a lot. We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second. You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible. When training, nothing else matters. Everything else can wait.
2. You're NOT tucking your elbows while doing Push Ups.
I've only had a few people come into the gym and do proper push-ups. Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors. This is because we are not taught properly when we learn the push up. Most likely in gym class during our school years.
Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.
3. Your heels are coming off the ground during a Squat, you don't push your knees out, and your chest is falling to the ground.
The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground. Feet flat during the squat, push your knees out, and keep your chest up.
4. You bounce while stretching.
Some people get into the stretch and bounce up and down, back and forth and think they're stretching the muscles better. NO. Don't. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don't bounce your stretches.
If you're making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury. Form is crucial. Exercise is always quality over quantity. We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you're doing an exercise wrong, stop and ask someone. People won't get pissed and bite your face off. They'll gladly help if they the answer!
1. You're not focusing on the movement enough. Your mind is elsewhere.
Grab the kettle bell, squat down, stand up, squat down, think about dinner, stand up, my ass hurts, squat down, my order should ship today, stand up, my job is killing me, squat down, what did I just do?
This happens a lot. We live in a fast paced, break neck speed, ever changing world that throws 20 million things and thoughts at us in what seems like every second. You need to be aware of this and try your hardest to focus on what you are doing, what each muscle should be doing, and doing it as effectively as possible. When training, nothing else matters. Everything else can wait.
2. You're NOT tucking your elbows while doing Push Ups.
I've only had a few people come into the gym and do proper push-ups. Almost everyone who trains at Activate Fitness did push ups wrong when they came in the doors. This is because we are not taught properly when we learn the push up. Most likely in gym class during our school years.
Above shows the incorrect form most people do on the left side and the center and right pictures are somewhat better but I also believe the elbows should be tucked somewhere in between these pictures. More in than the center but further out than the right picture.
3. Your heels are coming off the ground during a Squat, you don't push your knees out, and your chest is falling to the ground.
The only thing I can say here is see #1 and make sure you are aware of the fact that your heels may be coming off the ground. Feet flat during the squat, push your knees out, and keep your chest up.
4. You bounce while stretching.
Some people get into the stretch and bounce up and down, back and forth and think they're stretching the muscles better. NO. Don't. Some people say bouncing your stretches can create trauma in the muscles that the body repairs with scar tissue that will hurt you, cause pain, and tighten the muscles. If you feel super warm and are very flexible already, bouncing, aka ballistic stretching, will not be as harmful for those who have not done it before or are cold, but in my gym- don't bounce your stretches.
If you're making any of these mistakes it can be due to #1, not focusing, and this can cause serious injury. Form is crucial. Exercise is always quality over quantity. We all make mistakes and have our weaknesses and bad days, but practice makes perfect and mindset will take you a long way. If you ever feel like you're doing an exercise wrong, stop and ask someone. People won't get pissed and bite your face off. They'll gladly help if they the answer!
Friday, January 18, 2013
Hackettstown Gym: News Updates.
2013 is now entering it's 3rd weekend and things are moving fast. A couple of news updates for members and anyone else interested.
If you know someone who wants to drop in the gym and get a taste of a workout here and there without committing to a monthly package it's $15 a class.
After the 12 weeks of Project Resolution I will continue the amazing 2 hour workouts on Saturdays at 9am to 11am. There will be an optional addition to the monthly fee for these workouts. If you or someone you know wants to come in and do one of these workouts now it's $50.
Activate Fitness offers one on one training as well as semi private in addition to the group classes throughout the week. Cost of these sessions varies.
I'd like to welcome all of the winners of the Free Giveaway who will be starting sometime in the beginning of the week. It's awesome to have you coming in!
Groupon.com keeps ignoring me. I've tried to get on Groupon for months now without any luck so STAY TUNED for a HUGE "Groupon" from me. Since they don't want to feature Activate Fitness I'll be taking it into my own hands! Haha
If you've never read a Donald Trump book, go now and read one.
Activate Fitness Men's Strength Camp will be opening it's doors soon and the program will run the entire year until winter strikes again! This is not the program you want to pass on!
Coming soon to the gym will be a NEW class before the 6pm classes that is Flexibility and Mobility focused only. A lot of foam rolling, stretching, bio-energizing movements, meditations, and more! This will be included in the monthly fee! No additional charges! Starting time will be 5pm or 5:30pm.
By the beginning of Febuary I will be announcing a new CASH referral system for anyone and everyone!
Starting right now I will keeping a closer eye on all clients and EVERY month I will be picking one person in the gym as the Client of The Month!
Stay tuned for a Police, Fire, and EMS fundraiser sponsored by Activate Fitness.
The first Seminar at Activate Fitness will be announced very shortly through my emails and have a special discount for those signed up to receive my newsletter. If you're not subscribed please check out the side of this blog and enter your name and email!
I am excited to bring all of these amazing aspects of the fitness business to the Hackettstown area and I thank you all for reading these posts and my emails! Thank you!
Thursday, January 17, 2013
Are You Dedicated or Dreaming?
Are you truly dedicated to a life of fitness?
Will you stick to your training and diet for the entire time you have left on this beautiful world?
Do you make plans for fitness 1,3, and 5 years in advance? Maybe you Deadlift 315 pounds now and the dedication you have has made you set a goal for 3 years time and a 600 pound pull?
OR..
Do you dream about a six pack and the end of gym days for good?
Do you dream about losing those last 40 pounds until you feel so good about yourself that you plan to quit lifting and exerting massive amount of energy the second you realize you're "done"?
Do you dream about looking Sexy and Fit on your wedding day or your birthday that you kick ass every day now and then after, you just plan to walk away?
Wake up call right now. Fitness, what we do, everyday, is not something that you should be doing if you plan on quitting.
Jack LaLanne ran and lifted weights for 2 hours the day before he died and would have again the day he died had he not passed.
Coming to a gym for a few weeks, doing the work, and quitting is pointless.
You won't be healthy after a week or two of intense exercise. You will be by instilling it into your daily life.
So, ask yourself- Are you dedicated to a life of fitness or do you just want the end result?
Wednesday, January 16, 2013
Hackettstown Personal Trainer's 4 Minute Fat Loss Workout!
4 minutes to fat loss..
Is this a gimmick or is it actually legit?
4 minute workouts as I will describe below are actually extremely effective in helping you get into the best shape of your life. By using both the aerobic and anaerobic systems simultaneously this workout puts your body through a hell of shock and increases your fat burning levels to new heights!
They call this the Tabata Method. What it is, is 8 rounds of work, doing as many reps as you can for 20 seconds, followed by 10 seconds of rest.
If you truly work as hard as possible and bust your ass during those 20 seconds, after 8 rounds, you're pretty much shot.
There have been studies performed on such workouts which show the Tabata Method to be extremely effective for fat loss.
With many various different ways to use the Tabata Method for 4 minutes of fat burning super power, you have endless options of work to keep things fresh and exciting. One of the best ways to use this method is by doing Thrusters with two dumbbells.
Grab 2 Dumbbells and not light weight. Grab something that challenges you.
Squat down and explode up while pressing the dumbbells overhead.
Repeat for 20 seconds.
So the workout will look like this:
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 Seconds
Rest 10
etc etc etc for 8 rounds total.
Don't let go of the dumbbells and get a drink or wipe your sweat. 10 seconds goes fast.
You can do the Tabata Method 4 minute workouts with any exercise really.
Here is an example while using the sandbag:
Sandbag Squat 20 Second Work/10 Rest
Sandbag Clean and Press 20 Second Work/10 Rest
Sandbag Lunge 20 Second Work/10 Rest
Sandbag Shoulder Snatch 20 Second Work/10 Rest
and Repeat the First 4 again.
Another example with Body Weight Movements:
Push Ups 20 Seconds/10 Rest
Squats 20 Seconds/ 10 Rest
Jumping Jacks 20 Seconds/10 Rest
Burpees 20 Seconds/10 Rest
Mountain Climbers 20 Seconds/10 Rest
Jump Squats 20 Seconds/10 Rest
Squat Thrusts 20 Seconds/10 Rest
Seal Jacks 20 Seconds/10 Rest
If you're ever in a pinch for time and want to get in an intense workout, try the 4 minute workouts. If you're trying to cut the fat or improve your conditioning, throw the workouts into your routine 3 or 4 times a week at the end of the training session. This form of High-Intensity Interval Training will super charge the fat burning in your body, work all the muscles, and increase your cardiac output. A great benefit of doing these workouts is the gains you'll see with the output of your anaerobic system. The best part? You can pretty much do this anywhere. Try doing the body weight routine above first and build off of that. If you want to make it much more intense, skip the 10 second rest and sprint!
Is this a gimmick or is it actually legit?
4 minute workouts as I will describe below are actually extremely effective in helping you get into the best shape of your life. By using both the aerobic and anaerobic systems simultaneously this workout puts your body through a hell of shock and increases your fat burning levels to new heights!
They call this the Tabata Method. What it is, is 8 rounds of work, doing as many reps as you can for 20 seconds, followed by 10 seconds of rest.
If you truly work as hard as possible and bust your ass during those 20 seconds, after 8 rounds, you're pretty much shot.
There have been studies performed on such workouts which show the Tabata Method to be extremely effective for fat loss.
With many various different ways to use the Tabata Method for 4 minutes of fat burning super power, you have endless options of work to keep things fresh and exciting. One of the best ways to use this method is by doing Thrusters with two dumbbells.
Grab 2 Dumbbells and not light weight. Grab something that challenges you.
Squat down and explode up while pressing the dumbbells overhead.
Repeat for 20 seconds.
So the workout will look like this:
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 Seconds
Rest 10
etc etc etc for 8 rounds total.
Don't let go of the dumbbells and get a drink or wipe your sweat. 10 seconds goes fast.
You can do the Tabata Method 4 minute workouts with any exercise really.
Here is an example while using the sandbag:
Sandbag Squat 20 Second Work/10 Rest
Sandbag Clean and Press 20 Second Work/10 Rest
Sandbag Lunge 20 Second Work/10 Rest
Sandbag Shoulder Snatch 20 Second Work/10 Rest
and Repeat the First 4 again.
Another example with Body Weight Movements:
Push Ups 20 Seconds/10 Rest
Squats 20 Seconds/ 10 Rest
Jumping Jacks 20 Seconds/10 Rest
Burpees 20 Seconds/10 Rest
Mountain Climbers 20 Seconds/10 Rest
Jump Squats 20 Seconds/10 Rest
Squat Thrusts 20 Seconds/10 Rest
Seal Jacks 20 Seconds/10 Rest
If you're ever in a pinch for time and want to get in an intense workout, try the 4 minute workouts. If you're trying to cut the fat or improve your conditioning, throw the workouts into your routine 3 or 4 times a week at the end of the training session. This form of High-Intensity Interval Training will super charge the fat burning in your body, work all the muscles, and increase your cardiac output. A great benefit of doing these workouts is the gains you'll see with the output of your anaerobic system. The best part? You can pretty much do this anywhere. Try doing the body weight routine above first and build off of that. If you want to make it much more intense, skip the 10 second rest and sprint!
Tuesday, January 15, 2013
Hackettstown Trainer's Health Tip: 3 Benefits of Coconut Oil.
Thanks to my mother in law and my wife, lately I have been on a Coconut Oil kick. I've been putting Coconut Oil is almost every cup of coffee I drink and while it's too early to tell what benefits or effect it's having on my health I am optimistic for future findings. This optimism is based off quite a few articles I have read that discussed the benefits of said oil.
For a long time Coconut Oil was thought to be unhealthy and harmful for the body. This is partly due to the science of the past that label Saturated Fats as bad for you. In the recent years we have come to realize this is wrong and science has been working on now showing us the benefits of Saturated Fats and how they may not cause an unhealthy heart after all.
3 Benefits of Coconut Oil are as follows:
1. Helps with Fat Loss
Coconut Oil contains a good amount of Fatty Acids that help the body reduce fat. Coconut Oil is said to have a positive effect on our digestion system. The better and healthier our digestion system is, the more fat we burn, and the easier it is to burn. Other oils with fats similar are stored by the body, coconut oil fat is not. The fats are easily converted to be used as energy for the body, thus helping increase calorie burn.
2. Boosts Immunity.
The acids in the coconut oil fats are the flu fighting backup we may need to keep us healthy during the peak of flu season. The acids are turned into bacteria and virus fighting superpowers. Many studies have shown the fatty acids are helpful in fighting influenza, AIDS, herpes, and many other bacteria.
3. Skin Health
I fight a very bad case of Eczema every winter on my fingers and my arms, even my legs. I have used almost every cream around and even a $1000 prescription cream to help ease the cracking and pain. A little coconut oil on a severe case on one of my fingers turned the healing process around and sealed the crack! The Coconut Oil helps strengthen the damaged tissue, removes dead cells, and acts as a protective barrier! Many of the best skin care products on the market use the oil as their secret ingredient.
Try adding Coconut Oil into your diet, use it for cooking instead of other oils, and maybe give it a go on your skin. Let me know how you like it and if it helps your fat loss journey or makes your skin healthier. I will continue to use it in every cup of coffee I drink and at a later date, I'll let you know for sure if there have been noticeable improvements in my body composition as well as long term health and healing of my eczema.
Check out the link below for some great Coconut Oil!
Nature's Way Coconut Oil
For a long time Coconut Oil was thought to be unhealthy and harmful for the body. This is partly due to the science of the past that label Saturated Fats as bad for you. In the recent years we have come to realize this is wrong and science has been working on now showing us the benefits of Saturated Fats and how they may not cause an unhealthy heart after all.
3 Benefits of Coconut Oil are as follows:
1. Helps with Fat Loss
Coconut Oil contains a good amount of Fatty Acids that help the body reduce fat. Coconut Oil is said to have a positive effect on our digestion system. The better and healthier our digestion system is, the more fat we burn, and the easier it is to burn. Other oils with fats similar are stored by the body, coconut oil fat is not. The fats are easily converted to be used as energy for the body, thus helping increase calorie burn.
2. Boosts Immunity.
The acids in the coconut oil fats are the flu fighting backup we may need to keep us healthy during the peak of flu season. The acids are turned into bacteria and virus fighting superpowers. Many studies have shown the fatty acids are helpful in fighting influenza, AIDS, herpes, and many other bacteria.
3. Skin Health
I fight a very bad case of Eczema every winter on my fingers and my arms, even my legs. I have used almost every cream around and even a $1000 prescription cream to help ease the cracking and pain. A little coconut oil on a severe case on one of my fingers turned the healing process around and sealed the crack! The Coconut Oil helps strengthen the damaged tissue, removes dead cells, and acts as a protective barrier! Many of the best skin care products on the market use the oil as their secret ingredient.
Try adding Coconut Oil into your diet, use it for cooking instead of other oils, and maybe give it a go on your skin. Let me know how you like it and if it helps your fat loss journey or makes your skin healthier. I will continue to use it in every cup of coffee I drink and at a later date, I'll let you know for sure if there have been noticeable improvements in my body composition as well as long term health and healing of my eczema.
Check out the link below for some great Coconut Oil!
Nature's Way Coconut Oil
Monday, January 14, 2013
Hackettstown Personal Trainer: Obama's Fitness Test and 1 for You!
Over the weekend President Obama underwent one of his yearly fitness evaluations! His last fitness and medical exam he received apparently stated he had excellent health and was active, while sticking to a healthy diet and partied hard on occasions.. Okay maybe not partied hard but had a few shots or beers.
While I don't know exactly what test the Pentagon put Obama under, but I am pretty sure it involved a lot of running, probably some push ups, pull ups, and various other body mechanic movements.
Every year it is smart to do a fitness test on yourself to see where you stand and how your hard work has paid off. For everyone the test will be different. Powerlifters will probably max out their lifts to see how strong they got over the past year and runners may go on the hardest loop they ran all year and go for the glory speed wise.
Strongman competitors may put themselves through a vigorous medley of events to see how fast they make it through and adjust all the details as they get the results.
Everyone is different. Football players, baseball players, stay at home moms, and working dads. All are different.
Knowing that everyone is different one of the most simple forms of testing yourself and your fitness levels is the following:
The Push Up Test:
Do as many push ups as you can in one minute and record the results.
If you have never tested these results before then just start here. So if you did 50 push ups, record the number and come back to it again at another time. That could be next year or in 6 months. Always aim to greatly improve that number.
The 2 Mile Test:
Map out 2 miles and run as fast as you can and record the time. If you can't run, you walk or jog. After you complete the 2 miles record the time it took you to finish the test and reevaluate yourself at another time.
There are charts to see how you did for your age and weight and all kinds of other B.S. For here, it doesn't matter what they say. What matters is you do the test, get the data, and work your ass off all year or whatever time frame you give yourself, and crush the results.
Another simple way to test yourself and your fitness levels is to do the following:
40 Bodyweight Squats
30 Sit ups
20 Push Ups
As fast as you can. Then record the time. Try again at a later date and aim to beat the previous time.
This is all generic and nothing new. Most people judge their fitness levels by the ability to run and some by the strength they have. The important thing we keep in mind here is always improving. Never settle with the score you get. Keep aiming to get stronger and faster.
While I don't know exactly what test the Pentagon put Obama under, but I am pretty sure it involved a lot of running, probably some push ups, pull ups, and various other body mechanic movements.
Every year it is smart to do a fitness test on yourself to see where you stand and how your hard work has paid off. For everyone the test will be different. Powerlifters will probably max out their lifts to see how strong they got over the past year and runners may go on the hardest loop they ran all year and go for the glory speed wise.
Strongman competitors may put themselves through a vigorous medley of events to see how fast they make it through and adjust all the details as they get the results.
Everyone is different. Football players, baseball players, stay at home moms, and working dads. All are different.
Knowing that everyone is different one of the most simple forms of testing yourself and your fitness levels is the following:
The Push Up Test:
Do as many push ups as you can in one minute and record the results.
If you have never tested these results before then just start here. So if you did 50 push ups, record the number and come back to it again at another time. That could be next year or in 6 months. Always aim to greatly improve that number.
The 2 Mile Test:
Map out 2 miles and run as fast as you can and record the time. If you can't run, you walk or jog. After you complete the 2 miles record the time it took you to finish the test and reevaluate yourself at another time.
There are charts to see how you did for your age and weight and all kinds of other B.S. For here, it doesn't matter what they say. What matters is you do the test, get the data, and work your ass off all year or whatever time frame you give yourself, and crush the results.
Another simple way to test yourself and your fitness levels is to do the following:
40 Bodyweight Squats
30 Sit ups
20 Push Ups
As fast as you can. Then record the time. Try again at a later date and aim to beat the previous time.
This is all generic and nothing new. Most people judge their fitness levels by the ability to run and some by the strength they have. The important thing we keep in mind here is always improving. Never settle with the score you get. Keep aiming to get stronger and faster.
Sunday, January 13, 2013
Hackettstown Strength Coach: 4 Needed Mindset Tools for Fitness Success!
Living a healthy lifestyle is important for longevity and feeling good. Getting to the gym and doing the workouts is fun and life changing if you have the right mindset. Some people have a hatred mindset of anything effort and exercise related. It's no joke when people say Americans are fat and lazy. It's easy to just give up and not do the hard work.
Eating the proper foods is hard when you are always rushing around and getting in a workout is even harder when you have no time whatsoever.
That is an example of a piss poor attitude and the wrong mindset regarding diet and exercise.
I know it's hard to eat well and consistently. I have a new baby. I have no time. I GET IT! I fall off the healthy meal plan where everything is cooked, weighed, measured, and stored in containers for daily pickings and I have to adjust my training schedule. It happens.
The only thing I do differently is I do not let to go longer than a day or two before I pick up where I left off and I hardly ever miss a scheduled workout. If I plan to lift at 7pm and I can't until 9pm... so be it.
Below are 4 Mindset Tools needed to stay consistent and be successful with diet and exercising.
1. BE FLEXIBLE!
You have to. There's no way around this. Things happen all the time that will throw you a curveball and knock you off track! You need to be flexible with everything related to diet and exercise. If you can't eat a good healthy meal for a couple of hours, don't eat at all. Instead of going to lunch with the co workers getting McDonald's or stopping at the local diner for a sandwich to go, don't eat. It won't hurt you and may even benefit you. If you have a choice of fast food or empty stomach, stick with the empty stomach. If you eat organic and the store is out, make the exception and move on. If you have to change your 6am workout on Wednesday to 6pm Thursday, which is a day off, then do it.
These are just a few examples of what you may need to do. If you go to a gym and the squat rack is being used, and the only one, find something else to do. Squats planned? Do Deadlifts. Oh, you did them yesterday? SO WHAT! Do them again. Grab some dumbbells and do goblet squats until the rack is empty. If the person is curling in it, throw a 2.5lb plate at them or just say "Hey, you need to GTFO."
Always have a PLAN B!
2. Be Consistent!
Having a mindset that focuses on being consistent will help you more than anything else. Fitness is a life long adventure and not a Free 1 month changearoo. It won't happen. Even the most genetically gifted people will not be able to become fit without a consistent effort. Being persistent with consistency will take your results to a new level. Yes it's hard work and when you are consistent about it, it feelsgoodman.
Have the mindset that Once or Twice a week will not get you where you want to go. Do something for your health everyday regarding physical activity. Even if you have to do jumping jacks in the living room every commercial break- do something... EVERYDAY.
3. REALLY WANT IT!
How bad do you really want to be healthy, fit, lean, and in shape? Do you just want to lose a few pounds to look a little sexier or build some muscle to look a little more bad ass? Do you go through the motions of eating well, exercising, doing mobility work with the mindset that in 20 more pounds I am done with this? It's not something that we do to say we finished and now we can file it away. This is a LIFEstyle. 1 year of hard work doesn't mean you'll live to 90 without needing help to wipe your own ass.
Really want to live long and healthy while being in shape and strong. Really want the results you work for and they will come.
4. Take Action!
So you have the desire and commitment in you to get the results you want and to live super healthy while feeling good and looking good. What do you do with those dreams, visions, and wishes? Do you just wait for them or do something about it?
Take action NOW! You know you want it. If you didn't you wouldn't be reading this blog or even this far down the page. You feel it deep inside you. The animal is ready to be unleashed and you understand how bad you want to finally do it. Take action.
There is a funny thing inside our minds that crushes many men and women from ever doing anything in their life. It's called fear. Helping fear is resistance. Most of this is hogwash in our minds that we use to justify our lack of action. We fear the gym and the hard work. A lot of people are afraid to workout because they see movies or shows like The Biggest Loser where people throw up, pass out, and cramp up. They have the mindset that they are too weak and out of shape to get the work done. They feel they'll die.
Fear and Resistance will keep you strapped to the failure seat for your whole life if you let it. You need to understand that this is real and it is holding you back. Address the fear, address the resistance, and fight it face to face. Take action!
I have had quite a few members come in the gym and be scared to death of the hard workouts they read about, scared that they are NOT strong enough, scared that they are too out of shape to do the work, and then I push them. I insist they shut the hell up and do the work! :)
It amazes them every time when they finally realize they're stronger than they think!
These 4 mindset tools will help you crush your goals and become a success story in the gym. It's not easy and it requires hard work and dedication but you know that you need to do this. Having the right mindset is a vital key to staying on track and getting things done. ANYONE can go from fat, lazy, and out of shape to becoming a fit, sexy, hardworking, strong athlete. It takes time and work, effort, and planning. Start with one small step and do something everyday.
Dedicated. Demanding. Determined.
YO! Be kind and Share ;)
Saturday, January 12, 2013
Announcement: 1 Month Free Giveaway Winner!
A week ago I announced that Activate Fitness was holding a contest, giving away 1 Free Month of Limited Group Training. I asked that those interested send me 100 words on why they deserve to win this gift. Why they feel they need the training and what it would mean to their life.
I received quite a few emails with responses that moved me and inspired me.
This past holiday season was truly amazing. As I said before I was greatly inspired by everyone going out of their way with the gifts we received and the help we had. Our daughter was born before Christmas and made this past holiday season the best ever! Even better than when I got a Sega Genesis from "Santa"!
2012 was one of the best years of my life and I had the opportunity to meet many new people and help many more. Some I never even met before. It was an honor to able to give to those in need and amazing to get help when needed.
One of the goals I set for 2013 was to continue to help those in need, more so than I ever have. I plan to volunteer my time and effort to help the community of Hackettstown and Mount Olive. After 1 year in business in this area I am humbled by the environment of the people and the efforts I see around me.
So, I took action on this goal and started this contest to giveaway 1 Free Month Package to 1 person in the community. All I asked for was the WHY behind the person's entry.
After reading all of the emails about 100 times each I have come to the conclusion that the winner is:
Everyone who sent me their WHY.
If you sent me an email with 100 words on WHY this program and gift will help you congratulations on the win. I could not for the life of me say NO to anyone who entered their 100 words. It was very inspiring and motivating, very moving and this feels good to be able to help people. All I ask is for your commitment to the prize. Please take it seriously and give 200% when in the gym. Thank you all.
This gift goes into effect on January 21st, a Monday. You should all receive an email shortly with more details.
Thank you everyone who helped extend the reach of this offer. Facebook shares and forwarding of emails was greatly appreciated. Thank you very much!
Friday, January 11, 2013
Hackettstown Garage Gym!
8x10
That's all it is. It might not be super fancy. After all, it's just a garage.
What's important here isn't the looks or the amenities it doesn't have that quite a few feel spoiled enough to demand.
What's important is the work that gets put in when training on the horse mats.
What's important is the fact that every workout is planned in advance, following a proper set up with progressions and regressions.
It's the powerlifting and the chalk that give it a great feel.
Maybe 4 people can fit without being suffocated from confined breathing.
Sandbags, Kettle Bells (Homemade), and Homemade Farmer Walk Handles lay on the sides with hand prints of chalk.
The driveway is used for Prowler pushing, warm ups, running, jumping, tire slams with a Lowe's sledgehammer, and walking lunges whether weighted or not.
It's not a CrossFit box, it's not a warehouse gym, and it sure as hell isn't Grandma's gym. Although I'd never turn her away if she had the balls to lift like a warrior! And if someone wanted a "Workout Of The Day".. I'd give them one to remember.
Activate Fitness's Garage Gym is the roots of everything that made Activate Fitness. You can get a feel for the experience here: The Garage Gym Experience
I left the globo gym I went to and actually, I still pay my dues there, to get away from the Curls For The Girls Crowd and because there was only one Squat Rack and waiting just isn't happening.
My progress has skyrocketed training in the Garage.
The little heater? Doesn't do much unless you let it run an hour or more before you train.
In the summer? Hot as hell. Perfect.
Ask one of Hackettstown High School's football players if he liked it.
The Strongman Saturdays? Awesome!
This little garage up on the mountain on the out skirts of Hackettstown is a place where only the truly dedicated even consider training out of. Some feel it's creepy because it's connected to a home, some feel it's dirty because there are bugs and ants, wood chips, and chalk dust. Some understand the value of this training and get results most people dream about. If you're in the area and want a unique place to train that cuts right through the B.S. of most gyms, check it out sometime.
The Strongman Saturdays? Awesome!
This little garage up on the mountain on the out skirts of Hackettstown is a place where only the truly dedicated even consider training out of. Some feel it's creepy because it's connected to a home, some feel it's dirty because there are bugs and ants, wood chips, and chalk dust. Some understand the value of this training and get results most people dream about. If you're in the area and want a unique place to train that cuts right through the B.S. of most gyms, check it out sometime.
Thursday, January 10, 2013
Complainers!
"I can't believe that school parking lot monitor makes $35 an hour!"
"It's a sin for Alex Rodriquez to make $25 million a year."
Milk costs $4 a gallon!
Gas is inching to $4 a gallon.
Gym memberships for places that require commitment and hold their members accountable, creating success in the form of results and motivation to continue on a proper exercise plan cost over $60 a month.
Teachers make over $40k a year and have off the whole summer.
The rent in this building is so damn expensive.
Walmart takes over local small businesses when they move into town.
Mountain Climbers and Burpees Suck.
Customer Service sucks at your favorite car dealer or your local bagel shop. Heck even the health food store stocks out of date items.
I'm too fat.
I am always sick and work sucks.
Monday's can kiss my ass.
My dog takes forever to shit and it's freezing! ARGHHH!!
They take too much out of my paycheck in the form of taxes and feed the poor with it.
Complaining is a national pastime. Everyone does it. Everyone has a gripe about something or another and we hear it around the water cooler or on the phone with our family members.
We read things on FaceBook or Local Forums that cause a ruckus, bickering, and continued waste of time.
Instead of wasting time kicking and screaming, and I certainly piss and moan, we need to spend time working on the solution.
The school safety person making $35 an hour should not even effect your life. WHO CARES? You will thank them when they save someone's life or break up a drug deal.
Burpees suck. Do more.
Monday's are rough. Go out and crush the day! Make it a goal to kick it's ass.
Rent is too much? Work harder and learn more about the business, create networks, DO THE WORK! Shut up about the rent and work on the solution. Move if you need to.
Not enough money? How many books did you read about your career or occupation that will help you become a member of the top 10% of your chosen field? Which in turn will create a higher salary....
Did you start a side business or side job to increase your wealth? Do you buy stupid shit?
Stop complaining and work on a solution.
You're fat? Eat less, move more.
"It's a sin for Alex Rodriquez to make $25 million a year."
Milk costs $4 a gallon!
Gas is inching to $4 a gallon.
Gym memberships for places that require commitment and hold their members accountable, creating success in the form of results and motivation to continue on a proper exercise plan cost over $60 a month.
Teachers make over $40k a year and have off the whole summer.
The rent in this building is so damn expensive.
Walmart takes over local small businesses when they move into town.
Mountain Climbers and Burpees Suck.
Customer Service sucks at your favorite car dealer or your local bagel shop. Heck even the health food store stocks out of date items.
I'm too fat.
I am always sick and work sucks.
Monday's can kiss my ass.
My dog takes forever to shit and it's freezing! ARGHHH!!
They take too much out of my paycheck in the form of taxes and feed the poor with it.
Complaining is a national pastime. Everyone does it. Everyone has a gripe about something or another and we hear it around the water cooler or on the phone with our family members.
We read things on FaceBook or Local Forums that cause a ruckus, bickering, and continued waste of time.
Instead of wasting time kicking and screaming, and I certainly piss and moan, we need to spend time working on the solution.
The school safety person making $35 an hour should not even effect your life. WHO CARES? You will thank them when they save someone's life or break up a drug deal.
Burpees suck. Do more.
Monday's are rough. Go out and crush the day! Make it a goal to kick it's ass.
Rent is too much? Work harder and learn more about the business, create networks, DO THE WORK! Shut up about the rent and work on the solution. Move if you need to.
Not enough money? How many books did you read about your career or occupation that will help you become a member of the top 10% of your chosen field? Which in turn will create a higher salary....
Did you start a side business or side job to increase your wealth? Do you buy stupid shit?
Stop complaining and work on a solution.
You're fat? Eat less, move more.
Wednesday, January 9, 2013
Hackettstown Personal Trainer's Opinion: 5 Things NBC's The Biggest Loser can teach you.
NBC's 14th Season of The Biggest Loser has just started and many people are buzzing about it. Some hate the show and think it's garbage and then there are the raving fans.
I have always been a fan of the show because it kicks ass to see the contestants getting active and changing their lives. Week in week out you see the results they are getting through hard work and determination. It is awesome to see the people who need exercise and never had the grit to get the work done go from barely being able to keep up to crushing their workouts.
The haters will always hate but below I list 5 things you can learn from watching The Biggest Loser.
1. You need Strength Training.
Hell yes the contestants on the show do a ton of cardio exercises on treadmills and bikes but they are also lifting weights and doing many bodyweight exercises. Strength training is vital to Fat Loss Success because it helps to increase the metabolism and in turn helps the body burn a ton of calories post workout. Contestants on The Biggest Loser can be seen lifting barbells, dumbbells, doing walking lunges, bodyweight squats, and so much more. Part of their huge success is definitely Strength Training. Some women fear getting bulky and manly from lifting... check out the women on the show.
2. Following a Spot On Diet is important.
Weighing, measuring, tracking, and planning all of your meals like the contestants on the show will help you lose fat at a more rapid pace than just winging it. The people on the show have meal plans with precise amounts of foods and a precise amount of calories they are told to eat. Doing this increases the likelihood of fat loss on a consistent basis. Follow a diet plan exactly as it is written and be sure to lose fat.
3. It takes time.
I believe the show lasts 26 weeks? I am not sure how long the contestants are at the ranch and how long they are following the plans by the trainers, but I know it's longer than 3 months and closer to a year. If you ever watched the show you most likely saw a 300 pound overweight man or woman win by losing over 100lbs. Most of the winners still have a lot of work to do. This teaches the viewers that results take time but more importantly- consistent effort over a long period of time. Don't give up after 3 months, call it a summer, splurge for the Holidays, and come back around the circle. Commit.
4. Daily Activity is Needed.
Whether the contestants are running on a treadmill or lifting weights they are moving everyday. Even if it's a challenge or a walk, run, hike, or jog- the contestants are physically active everyday. The more you move the better for your health and pace of your results.
5. Having a Coach/Trainer/Instructor helps.
Bob and Jillian get in the contestants faces and bring out the truth. They don't lie or sugarcoat the fact these people are fat, sick, and nearly dead. (Great Documentary by the way!) Having a coach or personal trainer will help you get results because they will hold you accountable for showing up and doing the work. They will teach you proper form and proper diet planning, as well as proper exercise routine guidelines. Cutting out the overrated or dangerous, useless, exercises- a coach or trainer will have you stick to the basics on a plan designed for long term success. They will even provide you with motivation and support to keep your heart in the game!
Check out the show whenever it's on. Tuesday? Maybe Monday? I don't know. But if you want to see first hand the effort, planning and commitment needed to succeed in your fat loss, strength building, or muscle gaining goals- watch the show. Sometimes you might get a decent tip thrown out there by the trainers or become extra motivated seeing someone like you, or in a position similar to yours, reach the goal that they sweat, bled, and cried for.
I have always been a fan of the show because it kicks ass to see the contestants getting active and changing their lives. Week in week out you see the results they are getting through hard work and determination. It is awesome to see the people who need exercise and never had the grit to get the work done go from barely being able to keep up to crushing their workouts.
The haters will always hate but below I list 5 things you can learn from watching The Biggest Loser.
1. You need Strength Training.
Hell yes the contestants on the show do a ton of cardio exercises on treadmills and bikes but they are also lifting weights and doing many bodyweight exercises. Strength training is vital to Fat Loss Success because it helps to increase the metabolism and in turn helps the body burn a ton of calories post workout. Contestants on The Biggest Loser can be seen lifting barbells, dumbbells, doing walking lunges, bodyweight squats, and so much more. Part of their huge success is definitely Strength Training. Some women fear getting bulky and manly from lifting... check out the women on the show.
2. Following a Spot On Diet is important.
Weighing, measuring, tracking, and planning all of your meals like the contestants on the show will help you lose fat at a more rapid pace than just winging it. The people on the show have meal plans with precise amounts of foods and a precise amount of calories they are told to eat. Doing this increases the likelihood of fat loss on a consistent basis. Follow a diet plan exactly as it is written and be sure to lose fat.
3. It takes time.
I believe the show lasts 26 weeks? I am not sure how long the contestants are at the ranch and how long they are following the plans by the trainers, but I know it's longer than 3 months and closer to a year. If you ever watched the show you most likely saw a 300 pound overweight man or woman win by losing over 100lbs. Most of the winners still have a lot of work to do. This teaches the viewers that results take time but more importantly- consistent effort over a long period of time. Don't give up after 3 months, call it a summer, splurge for the Holidays, and come back around the circle. Commit.
4. Daily Activity is Needed.
Whether the contestants are running on a treadmill or lifting weights they are moving everyday. Even if it's a challenge or a walk, run, hike, or jog- the contestants are physically active everyday. The more you move the better for your health and pace of your results.
5. Having a Coach/Trainer/Instructor helps.
Bob and Jillian get in the contestants faces and bring out the truth. They don't lie or sugarcoat the fact these people are fat, sick, and nearly dead. (Great Documentary by the way!) Having a coach or personal trainer will help you get results because they will hold you accountable for showing up and doing the work. They will teach you proper form and proper diet planning, as well as proper exercise routine guidelines. Cutting out the overrated or dangerous, useless, exercises- a coach or trainer will have you stick to the basics on a plan designed for long term success. They will even provide you with motivation and support to keep your heart in the game!
Check out the show whenever it's on. Tuesday? Maybe Monday? I don't know. But if you want to see first hand the effort, planning and commitment needed to succeed in your fat loss, strength building, or muscle gaining goals- watch the show. Sometimes you might get a decent tip thrown out there by the trainers or become extra motivated seeing someone like you, or in a position similar to yours, reach the goal that they sweat, bled, and cried for.
Monday, January 7, 2013
Hackettstown Strength Coach Tips: How to Get Real Results!
With the start of Project Resolution at Activate Fitness the motivation levels in the gym are sky high and the inspiration, that I personally get from my clients, is taking my commitment and excitement to a whole new level!
I have a few clients who have told me they never trained this hard before and it is so much better then just going to the gym to jump on the treadmill.
Look, most people do not know how to get real results as fast as possible and most people can't stand the boring atmosphere of a Big gym, and they quit before they ever get a chance to truly start making progress!
Below are 5 tips that you can use RIGHT NOW to get on the highway to success in the gym!
1. Write down your goals!
Don't just write them down. Write out 3-5 ACTION steps you can take right now to help you get the job done. If you write "Lose 20 pounds." You need to be more specific.
Try this: I lost 20 pounds in 6 months.
Then write the steps you took.
1a. I wrote my plans down with specific steps and a deadline.
1b. I only ate meats and vegetables 90% of the time.
1c. I weighed and measured my food.
1d. I exercised 4 times a week.
Planning this way will help you understand what needs to be done and help keep you accountable to the achievement.
2. Train for Strength.
Whether you do CrossFit or Zumba or Jazzercise or you're a Cardio Queen- train for strength. Do the upper body movements like Push Ups, Pull Ups, and Presses, Pushes, and Pulls of all kinds. Do the Sandbag squats, the barbell deadlift, and walking lunges.
Strength training creates an environment in your body that the grand finale on the fourth of July can never compete with. Train for strength at least 3 times a week and watch as your results get much better.
3. "Get Mad At It!"
Enough is enough and you're sick and tired of being sick and tired. I took this mindset and used it to take myself from Rock Bottom with an early death bed certain to becoming a successful married man and new father as well as a small business owner. It wasn't easy and I'd be lying if I said I did it with a smile. I was mad, I was angry, and I was determined to become something more than a lazy piece of garbage. One of the keys to the results I saw in the gym and with developing this business was getting mad at everything. Not a mad like I wanted to burn the place down, but a mad/anger that fueled the determination. Whether it's getting mad at the Medicine Ball when slamming it or the Barbell when I pulled it off the ground, using that anger towards the efforts put into exercise makes it seem so much easier and a hell of lot more fun. Do Pull Ups with an intense anger and watch yourself set a PR.
Stop going into the training session with a "poor me" attitude and smack it in the face, get angry at yesterday's effort, and crush the workouts!
4. Don't Rush the Results.
If you're out there looking to lose 20 pounds or lower your blood pressure, do not go out into your new diet and exercise with the mindset that 4 weeks is all it takes and after that you can go back to relaxing. Stop wishing and hoping for ABS in 2 months. Let the results come as they come, stop forcing hunger or 2 hour daily treadmill sessions to speed the results up. There is no need to lose 20 pounds in 2 weeks. This is a lifestyle first and foremost. If you jump into a training program thinking you can pay for a month or two and stop, go on your own, and just dilly dally you're dead wrong. Success in losing fat, getting strong, and living healthy is a 24/7/365 job. Never settle for mediocre and half ass results. Keep on keeping on and let it come as it comes.
5. Do The Work.
Yes, it involves work. A lot of work. Just as in business or your career. The harder you work, the more you get done, the better the results are. If you exercise 3 hours a week and you're not happy with the results- train 6 hours instead. Weigh, measure, cook, and eat the right foods. This requires work. It requires grocery store trips, cleaning, cutting, spicing, washing, flipping, scrubbing, and much more. You have to give it 150%. Anything less and the results will show for it.
Commit to a plan.
Write down the plan.
Act on the plan.
Stick to the plan.
You don't start a job at 15 years old scooping ice cream and earn $100k a year. You don't lift the barbell for 3 sets of 10 and set an elite powerlifting total. You don't win 8 Mr. Olympias by not doing the work.
You sure as hell don't lose 10 pounds by watching a fitness tape.
Media and Industry companies have bred the wrong information into our minds for a long time. I still encounter people who bought the hype and failed and have every gimmick in the box only to never get real results. Stick to the basics and plan on- commit to- doing the hard work necessary. Using time as an excuse will keep you at the level of failure you're at. Everyone has time. Days keep coming and going and as we move on they get quicker and quicker. Stop waiting. It'll never happen without action! Use these 5 ideas and maybe they'll help you in your journey!
I have a few clients who have told me they never trained this hard before and it is so much better then just going to the gym to jump on the treadmill.
Look, most people do not know how to get real results as fast as possible and most people can't stand the boring atmosphere of a Big gym, and they quit before they ever get a chance to truly start making progress!
Below are 5 tips that you can use RIGHT NOW to get on the highway to success in the gym!
1. Write down your goals!
Don't just write them down. Write out 3-5 ACTION steps you can take right now to help you get the job done. If you write "Lose 20 pounds." You need to be more specific.
Try this: I lost 20 pounds in 6 months.
Then write the steps you took.
1a. I wrote my plans down with specific steps and a deadline.
1b. I only ate meats and vegetables 90% of the time.
1c. I weighed and measured my food.
1d. I exercised 4 times a week.
Planning this way will help you understand what needs to be done and help keep you accountable to the achievement.
2. Train for Strength.
Whether you do CrossFit or Zumba or Jazzercise or you're a Cardio Queen- train for strength. Do the upper body movements like Push Ups, Pull Ups, and Presses, Pushes, and Pulls of all kinds. Do the Sandbag squats, the barbell deadlift, and walking lunges.
Strength training creates an environment in your body that the grand finale on the fourth of July can never compete with. Train for strength at least 3 times a week and watch as your results get much better.
3. "Get Mad At It!"
Enough is enough and you're sick and tired of being sick and tired. I took this mindset and used it to take myself from Rock Bottom with an early death bed certain to becoming a successful married man and new father as well as a small business owner. It wasn't easy and I'd be lying if I said I did it with a smile. I was mad, I was angry, and I was determined to become something more than a lazy piece of garbage. One of the keys to the results I saw in the gym and with developing this business was getting mad at everything. Not a mad like I wanted to burn the place down, but a mad/anger that fueled the determination. Whether it's getting mad at the Medicine Ball when slamming it or the Barbell when I pulled it off the ground, using that anger towards the efforts put into exercise makes it seem so much easier and a hell of lot more fun. Do Pull Ups with an intense anger and watch yourself set a PR.
Stop going into the training session with a "poor me" attitude and smack it in the face, get angry at yesterday's effort, and crush the workouts!
4. Don't Rush the Results.
If you're out there looking to lose 20 pounds or lower your blood pressure, do not go out into your new diet and exercise with the mindset that 4 weeks is all it takes and after that you can go back to relaxing. Stop wishing and hoping for ABS in 2 months. Let the results come as they come, stop forcing hunger or 2 hour daily treadmill sessions to speed the results up. There is no need to lose 20 pounds in 2 weeks. This is a lifestyle first and foremost. If you jump into a training program thinking you can pay for a month or two and stop, go on your own, and just dilly dally you're dead wrong. Success in losing fat, getting strong, and living healthy is a 24/7/365 job. Never settle for mediocre and half ass results. Keep on keeping on and let it come as it comes.
5. Do The Work.
Yes, it involves work. A lot of work. Just as in business or your career. The harder you work, the more you get done, the better the results are. If you exercise 3 hours a week and you're not happy with the results- train 6 hours instead. Weigh, measure, cook, and eat the right foods. This requires work. It requires grocery store trips, cleaning, cutting, spicing, washing, flipping, scrubbing, and much more. You have to give it 150%. Anything less and the results will show for it.
Commit to a plan.
Write down the plan.
Act on the plan.
Stick to the plan.
You don't start a job at 15 years old scooping ice cream and earn $100k a year. You don't lift the barbell for 3 sets of 10 and set an elite powerlifting total. You don't win 8 Mr. Olympias by not doing the work.
You sure as hell don't lose 10 pounds by watching a fitness tape.
Media and Industry companies have bred the wrong information into our minds for a long time. I still encounter people who bought the hype and failed and have every gimmick in the box only to never get real results. Stick to the basics and plan on- commit to- doing the hard work necessary. Using time as an excuse will keep you at the level of failure you're at. Everyone has time. Days keep coming and going and as we move on they get quicker and quicker. Stop waiting. It'll never happen without action! Use these 5 ideas and maybe they'll help you in your journey!
Sunday, January 6, 2013
Are you setting goals or just wishing and dreaming?
This morning I saw on my facebook page someone asking someone above or wherever, you know- like a holy ghost or something, for a lottery win. Their life would be so much better and they'd be much happier with a win at the lottery.
Over the past 7 days I have seen numerous people talk about how it's time to get into shape and lose weight! Their New Year's Resolution was told to the universe, but what action is being taken?
Do you set goals and just say "I want to lose XYZ pounds in 2013." or do you write them down?
Do you write them down and then write 10 to 20 or even more actionable steps that you can take immediately to help you crush that goal?
You see, some people wish and dream and hope for a shortcut or three.
Diet pills and sweat suits act as fast result shortcuts that the weak and lazy dive head first into.
Wish for the lottery numbers you purchased to come out and a super million dollar jackpot to erase all your pain and hardships.
What ever happened to hard work?
Successful goal setters and goal achievers do not wish and dream for a better life. They take action and manifest it through hard work, proper actions, and a never ending desire to win.
One of my goals is to Deadlift 500 pounds this year. It's actually been a long term and every week I am inching closer and closer. I wrote my goal down and then wrote what I need to do to help this come alive.
Wishing and Dreaming is wasting time. Failing to plan, is planning to fail as they say. Simply setting a goal in the mind or typing it into the status bar on Facebook will not get you anywhere.
Write your goals out everyday! Even if they don't change, write them over each day and carry the paper with you.
Wishing and Dreaming for a leaner, stronger, and healthier body won't make the fat fall off or the strength in your body to increase. You need to exercise, you need to eat well, and you need to make plans. Do you write your diet down everyday? Do you record on a calendar or in your phone each day that you worked out?
What is the deadline?
December 1st, 2013?
April 19th, 2013?
Be realistic and make yourself a deadline.
A friend of mine wrote something on his wall yesterday and I dropped this wisdom on him:
Read. Write. Lift. Believe.
Over the past 7 days I have seen numerous people talk about how it's time to get into shape and lose weight! Their New Year's Resolution was told to the universe, but what action is being taken?
Do you set goals and just say "I want to lose XYZ pounds in 2013." or do you write them down?
Do you write them down and then write 10 to 20 or even more actionable steps that you can take immediately to help you crush that goal?
You see, some people wish and dream and hope for a shortcut or three.
Diet pills and sweat suits act as fast result shortcuts that the weak and lazy dive head first into.
Wish for the lottery numbers you purchased to come out and a super million dollar jackpot to erase all your pain and hardships.
What ever happened to hard work?
Successful goal setters and goal achievers do not wish and dream for a better life. They take action and manifest it through hard work, proper actions, and a never ending desire to win.
One of my goals is to Deadlift 500 pounds this year. It's actually been a long term and every week I am inching closer and closer. I wrote my goal down and then wrote what I need to do to help this come alive.
Wishing and Dreaming is wasting time. Failing to plan, is planning to fail as they say. Simply setting a goal in the mind or typing it into the status bar on Facebook will not get you anywhere.
Write your goals out everyday! Even if they don't change, write them over each day and carry the paper with you.
Wishing and Dreaming for a leaner, stronger, and healthier body won't make the fat fall off or the strength in your body to increase. You need to exercise, you need to eat well, and you need to make plans. Do you write your diet down everyday? Do you record on a calendar or in your phone each day that you worked out?
What is the deadline?
December 1st, 2013?
April 19th, 2013?
Be realistic and make yourself a deadline.
A friend of mine wrote something on his wall yesterday and I dropped this wisdom on him:
Read. Write. Lift. Believe.
Saturday, January 5, 2013
FREE Month Giveaway from Hackettstown Strength and Fat Loss Trainer!
This holiday season was the best holiday ever for me and my family! Our beautiful daughter was born 3 weeks early, super cute and super healthy, surprising us all. We had the awesome opportunity to stay home for the mad rush of Christmas and Christmas Eve. It was awesome to have everyone come to us and spend time with our new addition!
The gift of a new life, the gift of a beautiful daughter, and the gift of a super healthy baby was the best present I ever received. With the arrival of our daughter and the way everyone went out of their way to do nice things for us and come to visit us for the holidays, I was inspired by the generosity and caring I saw in everyone!
Over the past year I always felt amazing going out of my way and lending my hands to help others and having the ability to donate to various organizations to do my good. It was a great feeling to give some money to my friend's Breast Cancer walk, asking nothing in return. I feel inspired and motivated to continue doing this in the future.
It was actually one of my goals to volunteer my time to Hackettstown wherever needed as well as giving to those in need.
So to step up and put my money where my written goals are and to take action I announced yesterday on Activate Fitness's Facebook Fan Page (Found here...> www.facebook.com/ActivateFit) that I am giving away 1 FREE Month of Limited Group Training at Activate Fitness to 1 person who is not a current or former member of Activate Fitness.
Back in January of 2012 I started to finally train clients and Activate Fitness rolled into business. The first thing to take action to build my business was when I found this thread at a local forum- http://www.hackettstownlife.com/forum/267311 If you click the link and read through the thread you'll see I offered my services for free, for 2 people, 6 weeks of training.. etc etc.
Now, this is an annual giveaway. Every January I will offer a local resident 1 Free Month of Limited Group Training.
But- to decided who deserves this gift I have made a catch. If you feel you deserve this gift or you know of a friend who you'd like to give this gift to, email me at activatefitnesspt@gmail.com with 100 words on WHY you or your friend deserves this gift. Explain how this will benefit and improve your life for the better and how you will stay accountable for taking action on the commitment that is fitness.
Spread the word, share this page! Like the facebook page and share the links!! Help me as I help you!
Thank you all!
Winner announced January 12th!
The gift of a new life, the gift of a beautiful daughter, and the gift of a super healthy baby was the best present I ever received. With the arrival of our daughter and the way everyone went out of their way to do nice things for us and come to visit us for the holidays, I was inspired by the generosity and caring I saw in everyone!
Over the past year I always felt amazing going out of my way and lending my hands to help others and having the ability to donate to various organizations to do my good. It was a great feeling to give some money to my friend's Breast Cancer walk, asking nothing in return. I feel inspired and motivated to continue doing this in the future.
It was actually one of my goals to volunteer my time to Hackettstown wherever needed as well as giving to those in need.
So to step up and put my money where my written goals are and to take action I announced yesterday on Activate Fitness's Facebook Fan Page (Found here...> www.facebook.com/ActivateFit) that I am giving away 1 FREE Month of Limited Group Training at Activate Fitness to 1 person who is not a current or former member of Activate Fitness.
Back in January of 2012 I started to finally train clients and Activate Fitness rolled into business. The first thing to take action to build my business was when I found this thread at a local forum- http://www.hackettstownlife.com/forum/267311 If you click the link and read through the thread you'll see I offered my services for free, for 2 people, 6 weeks of training.. etc etc.
Now, this is an annual giveaway. Every January I will offer a local resident 1 Free Month of Limited Group Training.
But- to decided who deserves this gift I have made a catch. If you feel you deserve this gift or you know of a friend who you'd like to give this gift to, email me at activatefitnesspt@gmail.com with 100 words on WHY you or your friend deserves this gift. Explain how this will benefit and improve your life for the better and how you will stay accountable for taking action on the commitment that is fitness.
Spread the word, share this page! Like the facebook page and share the links!! Help me as I help you!
Thank you all!
Winner announced January 12th!
Friday, January 4, 2013
Hackettstown Residents Losing Fat and Taking Action in the New Year!
It's that time of year again! The first week of January, the week many millions of Americans set their goals for the coming 12 months and get to work. Most of the goals and resolutions set around the country are Losing Fat, Exercising more, and eating healthier!
Well, in a little town in Northwestern New Jersey called Hackettstown, a few dedicated ACTION takers are already hard at work chipping away at their goals for 2013!
Project Resolution Boot Camp has started and the first week of 2013 has seen some determined Hackettstown residents gearing up for intense Fat Loss training and overall conditioning!
If you haven't seen the deal about Project Resolution and the webpage,
see it here -----> http://projectresolutionbootcamp.com/project-resolution
Unlike many other people in the country that set out to crush their fitness goals without a proper plan, these local Hackettstown, Long Valley, and Mount Olive residents have everything they need to be successful. Each participant in this 12 week program is equipped with a Fat Loss diet plan, motivational emails, and intense exercise classes that are properly planned to help them be successful while doing it right.
Each member was given a diet plan that details foods to eat, amounts to eat, when, and much more! It's adjustable and they each have options of what to eat so it's not always the same thing! By sticking to the plan they receive- the results are certainly guaranteed.
The intense classes are planned for progressions, regressions, mobility, strength, as well as conditioning. Everyone does the class at their own pace at their own level. If they need to rest longer they rest longer. If I see it getting too easy for certain people, you bet your bottom dollar I'm making it harder for them!
All of the members of the gym are added to my email list and each day I send out something that I hope will fire them up and get them motivated to train hard and continue to eat healthier and make smarter decisions! If you ever thought about training at Activate Fitness make sure you get on the email list because you can receive promotions for gym membership savings as well as free reports and eBooks that will help you on the way to fitness goal success! ------> Email list access is right over here ------>
The biggest thing the members of gym have going for them is the ACTION they are taking. Showing up is crucial to success. Simply coming once or twice or kicking tires for answers won't get you anywhere. Most clients come 4 times a week and kick ass in the gym! What's even more important is the action they take regarding their diets! I always get questions on foods or hear stories of the shakes made in the morning or the veggies they cooked with dinner! It's inspiring and awesome to see them doing the right thing!
Following my guidance, plans, and advice a 2 week New Year's Resolution is not going to happen. Joining the gym and signing a long term contract with an enrollment fee and never showing up won't happen either. Commitment to the program is a must! Commitment to cleaning up the diets and following them at LEAST 90% is a must! Trying as hard as you can each training day is a must!
If you have those qualities and want to be like the members of Activate Fitness, get on the email list and keep in touch! Now is the time to start or get back in the game! Don't wait any longer. Before you know it the 1st month of the year will be over and no progress towards your 2013 goals will have been made! Do it right the first time!
Dedicated. Demanding. Determined.
Check out the Facebook Fan Page here --> www.facebook.com/ActivateFit
Stay up to date on the awesome events at Activate Fitness!
Thursday, January 3, 2013
Never Slow Down!
Why would you want to?
So many people, way too many people, never give their 100% effort to life. Most slow down before they even start. Quitting before it even gets hard. Never taking action in amounts that smash their goals and propel their success 20x faster.
This isn't even about diet and exercise.
What's the difference between a rich person and a poor person?
Money?
No!
It's action! Have you settled for what life has dealt you?
Are you rich?
If you're not rich, what are you doing that requires massive action?
Are you working a 9 to 5 while working a 24/7 side job? A.K.A Small business?
You're an artist. Why hide it? Why settle and slow down?
What do you do throughout the year to improve you self? To develop YOUR unique talents, skills, and ideas?
Do you aim to CRUSH your goals and have your ideas explode, or do you just wish and dream?
Dreaming is awesome. When you're sleeping.
Not when you're sitting at work thinking about that huge house you passed on the way to work. How many people did you reach and try to sell something to that helps that day dream come true?
2013 is going full speed ahead already!
Big things are happening and ideas are taking form!
Watch out for the following from Activate Fitness this year-
3 to 4 In House Seminars geared to take your success to the next level!
A 2nd Annual Biggest Loser Challenge.
Outdoor Men and Women's Fit Camp when Spring breaks.
A detailed self improvement and fitness success eBook.
A Fundraising event or 3!
Along with NJ Core MMA and hopefully many other local businesses- a community day on Main Street with fun, games, fitness classes, martial art demos, and much more!
NEVER slowing down!
How bad do you want whatever it is you want?
What are going to do RIGHT NOW to get it?
Seriously! Close this post and take action on one thing you can do to get you closer to your goal or dream!
Wednesday, January 2, 2013
My Favorite Shake
After a workout I like to have a protein shake.
Not just a protein shake but a smoothie type protein shake.
I drink one a day.
Get the blender:
2 scoops of Vanilla Whey
1 large handful of Blueberries
A few (like 5-10) Strawberries
A teaspoon or little more of Fresh Local Honey
5-7 standard tray Ice Cubes.
You can always throw in Kale, Spinach, and other Greens in there as some people swear by to make their SUPER Shakes! Or not.
Adding a shake like this is low calorie, high protein, and packed with antioxidants and vitamins. They taste great and can soothe the sweet teeth you may fight.
Try it.
Let me know what you think!
Not just a protein shake but a smoothie type protein shake.
I drink one a day.
Get the blender:
2 scoops of Vanilla Whey
1 large handful of Blueberries
A few (like 5-10) Strawberries
A teaspoon or little more of Fresh Local Honey
5-7 standard tray Ice Cubes.
You can always throw in Kale, Spinach, and other Greens in there as some people swear by to make their SUPER Shakes! Or not.
Adding a shake like this is low calorie, high protein, and packed with antioxidants and vitamins. They taste great and can soothe the sweet teeth you may fight.
Try it.
Let me know what you think!
Tuesday, January 1, 2013
Start today. Start with your why!
New Year's Resolutions are now in full swing! This is the first day of 2013 and those goals you set aren't going to just happen with a couple blinks of your eyes. You need to take super massive action and crush the hell out them! Start right now! Yes you may be hungover or your baby kept you up all night but you need to start right now. If you are serious about kicking ass this year and getting what you want, why wait?
One important thing I have been hearing so much of lately is WHY?
Why are you doing what you're doing?
Why do you work at XYZ Inc?
Why do you train at Activate Fitness?
Why do you even train at all?
When you set a New Year's Resolution like "I want to lose 10 pounds." do you even know why you want to lose 10 pounds?
Is it going to make you look sexier?
Is it going to bring you back to good health?
Do you want to impress someone?
Would losing 10 pounds give you more confidence and self esteem?
Ask yourself why to a lot of different questions and your life will become so much clearer and easier to manage. Don't just do things because that's WHAT you think you should do. Do them because you know WHY you want to. In 2013 take massive action on your goals but first make sure you have a crystal clear idea of WHY it's even your goal. Do it for YOU.
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