HIIT TRAINING- Super Charge Your Workout

Client Testemonial

Client Testemonial

Sugar Gone Wild!!!

The average american eats more than a 170 pounds of sugar each year!!! We know the facts about sugar, but these visuals quickly bring to our attention how much sugar is in our favorite food items

Each cube is a teaspoonful.

Client Before And Afters

Client Before And Afters

Client Before And Afters

"Do You Eat Naked?"

If I were the average Joe walking down the street, I probably wouldn't care so much about the eating habits of other people. However, as a personal trainer, dedicated and passionate about helping people transform their lives and bodies, I've built my professional life on health, fitness and human performance. This means that the cornerstone of all my work is a balance between proper nutrition and exercise - for me and my family, for my clients and for my team. So, forgive me, but I do care. I care a lot! Here's what got me thinking about your nutrition habits (more than I normally do).
The July/August issue of Fast Company (great magazine) includes an article on Darden Restaurants, owner of Olive Garden, Red Lobster, etc. Darden generated $6.7 billion in revenue last year by feeding 400 million meals in 1,770 restaurants. This is a giant restaurant company! You might be interested to know that even Red Lobster, home of popcorn shrimp and cheese biscuits, has decided to "revitalize" its brand to include what they call "stealth health." In other words, they are adding all new wood-fired grilling plus fresh fish menus reprinted twice daily.
I read this article and had mixed feelings. On the one hand, I said, "I'll believe it when I see it." On the other hand, I said, "That's it people - it's time to wake up and smell the coffee!" Come on folks, do the restaurants have to stop serving up a diet of salt, fat and sugar for us to make better nutritional choices?
The moment of truth has arrived. It's time to 'fess up to the big question. DO YOU EAT NAKED? I do as often as I can. Sorry to disappoint, but when I say, "naked," I mean food that is naked - not buried, covered up or disguised. Food that is fresh and nutritious and... well, naked!
My goal with this month's feature article is to persuade you to examine your eating habits, to say NO! to fast food, soda, processed foods, artificial sweeteners and high fructose corn syrup and to say YES! to a lifestyle of healthy, nutritious and fabulous food. To do this, I'm not going to lecture you about the evil of fried and processed foods. I'm not going to scare you with details of nutrition labels that read like chemistry experiments (and food that probably tastes like one too). I'm not going to quote research about the effects bad food choices can have on your health. No, I've got a better idea.
I'm going to win you over from the dark side by reminding you of what you're missing. I'm not telling. I'm selling... and the timing is great. Who doesn't love summer eating? Go to your local farmer's market or roadside stand and check out the August bounty: tomatoes, corn, zucchini, peaches, cherries, apricots, blueberries, strawberries, figs... and the list goes on. As a guy from the Garden State, I gotta ask, "How can it get any better than Jersey tomatoes and sweet summer corn?"
Being from a large family with eight kids, meal-times were chaotic, and typically, the only things in abundance were kids, noise and food that would fill us up. But summer would eventually arrive, and with it came some of my favorite food and some GREAT FOOD MEMORIES from my childhood. The memory of driving with my dad in his blue Bonneville and pulling into the Red Top Farm Market on Route 70 (it's still there!) will be forever etched in my memory. Dad and I would gather as much as we could carry (and afford) and head home with our bounty. Later, if we were lucky, mom would make fresh strawberry pies...
When I was at The College of William & Mary, a group of us went on retreat to Haiti with Fr. Charlie Kelley, the head of campus ministry at the college. This experience was a powerful one for me for many reasons, but one particularly vivid memory is of the local women with baskets overflowing with exotic fruit they carried on their heads for the five-mile trip back to their homes. They fed their children from these baskets for a week. Years later, Melanie and I spent our honeymoon in Costa Rica. I couldn't possibly count the number of mangoes I ate on that trip. I couldn't get enough then, and I feel the same way now when we visit Hawaii. Tell me there's a breakfast buffet at our hotel, and I'm there for the mangoes and pineapples!
Today, Melanie and I are raising our family with less red meat and white starches than I may have eaten as a kid, and fresh produce is front and center in our meals at home. Just like you, we want to be role models for healthful eating and nutritious food choices so that our kids grow up to be healthy and strong. Nowadays, our naked foods-of-choice might be blueberries and strawberries piled high on morning oatmeal, fruit smoothies we make in our Jack Lalanne Power Juicer, a handful of fresh spinach and other veggies in an egg white omelet or sliced avocados on nearly anything! We eat a lot of fresh fish prepared simply in the oven or on the grill and our frig is always stocked with a big variety of fruits and veggies.
Chris Mohr, a registered dietitian and nutrition expert I have introduced to many of you through this newsletter and my tele-seminars, gives us an easy rule of thumb to use for selecting foods - "the less legs the better!"

By Todd Durkin, MA, CSCS, NCTMB, Founder of Fitness Quest 10

Although this is a joke...It defiantly sheds light on how LAZY we have become as a society..

Hey everyone check out this awesome blog post by Bedros Keuilian.

Fear and doubt are a bitch.

If there were ever two elements in life that would guarantee that your life would suck ass, that you’d experience zero success in anything you do, and that you’d be miserable in every way - it’s the feelings of fear and doubt.

Most people experience fear and doubt throughout life.

It’s normal…

It’s part of life…

And I bet head shrinks would even say SOME small levels of fear and doubt are healthy.

But if you ask me what the top two reasons are that destroy dreams, kill ambition, and stop most people from getting what they want in life, I’d tell you it’s FEAR and DOUBT.

THE ULTIMATE DREAM KILLERS

And even a little is too much.

Here’s what happen…

A dude see’s a girl he likes. She might like him, too. But his fears and doubts override his logic and desire to get what he wants and he never asks her out. Disappointing himself and her.

You have an idea for a business. It sounds like a winner. But when it’s time for the rubber to meet the road you start thinking up all the POTENTIAL problems your business might experience and the risk that comes along and so you scrap the idea. Leaving yourself and starving market place disappointed.

Variations of the two examples above happen hundreds of times each day.

- I want to start this awesome business – but I don’t have enough money.
Bullshit! You’re afraid of failure. Afraid of hard work. Afraid of going broke.

- Just as soon as I get a better job or get that raise I’m going to start saving up for a home.
Bullshit! You don’t think you deserve a home. You’re afraid that you might lose it. Cause if you REALLY wanted that home you’ll find a way to make that increase in pay happen TODAY.

- I’m going to start exercising and watching my diet as soon as I get my business in order, or get over this cold, or when January rolls around.
Bullshit! You’re afraid of change. You doubt you can take and keep it off. You don’t think you REALLY deserve it.

Fear and doubt are the two most limiting emotions EVER. And for some reason folks live in this super heightened state of fear and doubt NOW more than ever.

Let me draw you a word picture of what happens when you let fear and doubt creep into your head.

It all starts with the thoughts that occupy your mind.

First the negative self-talk begins (sometimes without you ever consciously knowing it).

The negative self-talk leads to limiting actions and behaviors.

The limiting actions and behaviors lead to self-sabotage and a sorry “attempt” at doing something good for yourself.

And nothing feels better than saying “I tired but it didn’t work out” when really you had programmed yourself to fail along.

But self-pity feels good. It makes it “not your fault”. And so the cycle continues.

Like I said…

…FEAR AND DOUBT ARE A BITCH and they create a vicious cycle of failures in life.

But there is a way to overcome fear and doubt and get anything you want in life.

First you gotta know where both of these crappy feelings come from.

FEAR, when you distil it down to its core is UNCERTAINTY.

DOUBT, at it’s core level is FEAR OF FAILURE.

Take a look at the state the world is in today. The global wars, the economy and the scare of sickness (like swine flu) have people living in UNCERTAINTY and in FEAR OF FAILURE.

But like I said there is a way to overcome this bitch and get anything you want in life.

Check it out… it’s easier than you think.

How to get over the fear of failure and uncertainty.

Are you ready for this?….

Here it comes…

Fail more often! And when you do get up, look fear in the eye and try it again.

I don’t know crap about baseball. But I do know that Babe Ruth struck out WAY more times than he hit home runs. But everyone knows him as the homerun king.

Everyone knows Trump as the successful real estate mogul. But if you read his book you’ll see he fail several times – BIG – and at one point had a NEGATIVE net worth of $900 MILLION with dozens of bankers on his ass.

What if Trump stopped there?

What if Babe Ruth dropped the bat and walked off after his first strike out?

Fear and doubt are the two most TOXIC things that can occupy your mind.

Here’s an exercise to help you overcome uncertainty and fear of failure – which is basically what fear and doubt really are.

Let’s say that you’re trying to do something big for yourself.

For example, lets say you’re trying to open up a personal training studio. The idea of taking on so much risk is scary.

Throughout the months fear and doubt might creep into your head several times. And when they do you gotta take immediate action to squash’em.

Here’s what you do… Find something that brings you some level of fear or doubt when you think about it. BUT it has to be something that you can overcome RIGHT NOW and not months from now when a project is done.

Example: skydiving might freak you out. GOOD…look at it in the eyes and go out, pay the $400 bucks and do it THIS WEEKEND.

There are a lot of things you can do RIGHT NOW to overcome fear and self doubt. Even if you gotta walk naked across a major intersection –do it. (but don’t call me if get arrested.)

My point is this. The minute fear and doubt enters your mind about anything, go out and do SOMETHING that puts you out of your comfort zone. Even if it’s not related to your big project you’ll instantly get the courage to get and stay on track and have anything you want in life.

Plus your life will be more adventuress.

I used to be scared shitless about getting up on stage at a live event. Now I can’t wait!

You should of seen the things I did to overcome the limiting fears and doubt I had back then. (I probably should have been arrested a bunch of times).

What are you gonna do about YOUR fears and doubts? Let me know below