February 2012
3 posts
January 2012
6 posts
6 tags
Monday's Workout and Diet
Today’s workout was pretty sweet. I FINALLY bought a weighted vest because things like dips, chin-ups and push-ups are too easy, and this was my first chance to bust that puppy out.
First thoughts are that it’s a bit cumbersome and too “baggy” in that it flops around a bit too much, and I have it cinched up as tight as it goes…but it was still awesome.
I did a...
6 tags
Today's Workout
I didn’t workout yesterday, hence the lack of a post. I had too much to do, not enough time to do it and wanted to spend some quality time with Maren. Because of this I spent a bit more time doing the workouts with my clients…nothing much, just something to keep the muscles firing.
I also fasted yesterday, which I love. It’s liberating not to think about food for 24 hours....
Today's Workout and Diet
I haven’t updated this for quite some time and that’s because I wrote a new program and have been doing that off and on for the past 45 days or so. It’s a program I’ll be selling, so I’m not going to write down my full diet and workout program from that time as of right now. I may in the future, but until it’s tweaked and finalized and all the test group...
December 2011
4 posts
I Work For The Internet →
The internet is the home of those wanting to realize their dreams. Don’t give them the power to kill it…
November 2011
6 posts
Protect The Internet →
7 tags
Eatin' and Workin' Monday 11/7/11
No eating today because it was a fast day. I’ve been fasting once per week for the better part of the past 3 years and love it. My good buddy Brad Pilon, who’s a nutrition genius, turned me on to it and if you want to learn more about his style and arguments for intermittent fasting, head to www.FatLossToGo.com/EatStopEat.html
To help alleviate any fears you have, you won’t...
5 tags
Workout and Diet Friday 11/4/11
I was excited for dinner tonight because we were heading to Omaha to eat at one of the restaurants that my aunt and uncle started and I hadn’t eaten there in years. There was going to be no watching what I ate - I was going to eat whatever I wanted and as much as I wanted and there would be no feelings of guilt :)
Before we get to that, let’s talk about the workout…
Did a...
Eatin' and Workin' 11/3/11
Forgot to update this last night…my bad.
Nutrition was pretty stable today, other than a couple treats from my daughter’s stash of Halloween candy ;)
Breakfast - Homemade smoothie (as usual) consisting of blueberries, raspberries, protein powder, greens supplement, chia seeds, probiotic powder along with a bit of almond milk
Snack - Homemade trail mix and 2 apples.
Lunch - Chili!!
...
Today's Eatin' and Workin'
I’m going to attempt to do something over the next couple months and that is share with you what I eat everyday as well as my personal workouts.
I’m doing this as a way to share with folks what a fitness/nutrition expert actually does on a daily basis - both so you can see how simple it is, as well as the flaws that I have. All too often people think I eat perfectly, or say...
July 2011
8 posts
5 tags
Self Sabotage and Sticking Points
Have you ever been boggled by your inability to get over the proverbial hump?
You work your tail off trying to achieve a certain goal(s), trying to attain a certain stature in your life – whether it’s fitness goals, business goals, self-discipline, writing, or whatever – and at some point, you get to a place and you screw it all up.
Sometimes it’s a minor screw up and only lasts a short period of...
5 tags
There comes a time
There comes a time in all our lives when we either get it, or we say “Screw it” and move on with something different.
Sometimes when we move on we’re giving up when we know, deep down in our gut, that we’re doing something great, and other times moving on is for the best.
The times when moving on is NOT okay is when you know you’re doing something great, something...
5 tags
Love me some pull-ups
Is it weird that I’m really excited for my workout today?
Maybe…
But the sad part is I have to wait until I’m done training clients to do it!
I’m excited that I’m getting my pull-ups back up to where they were early this winter. Love me some pull-ups and chin-ups and it’s mostly due to the fact that through my teenage years I couldn’t do a single...
4 tags
What Goes Through Your Mind
What goes through your mind when you screw up?
Do you feel “Woe is me” thoughts? Thoughts of “I screwed up again” while mentally beating yourself?
Or do you feel thoughts of picking yourself up and moving on.
I think the difference between the two is what separates those who succeed and those who squander their talents (we all have exceptional talents).
There’s a...
How You Greet Your Day Matters!
When you wake up in the morning, what are the first thoughts that flow through your head?
Are they thoughts of joy or thoughts of “Damn, I’m tired.” or “I wish I didn’t have to go to work/school/whatever the hell you have to do”
I am adamant that the way you greet your day matters and determines how the rest of your day will go.
Start off thinking thoughts...
Crap Ton of Workout Videos →
Just in case you’d like to get your mangy little hands on a crap ton of free workout videos, head to my Youtube channel…and then Subscribe. I currently have around 128 up there, and after taking a pretty big break in uploading, I’m in the process of filming more and more just for Youtube and am even filming some nutrition/diet related goodies.
Enjoy!
4 tags
Do You Want To Be Great?
I believe there comes a time in everyone’s life where they choose, either consciously or subconsciously, to maintain their status quo or to become the greatest they can possibly be. Whether this be in relationships, with their health and fitness, in their job/business or just life in general – we all make the decision. Do we want to be “good enough,” or do we want to be the best damn person we ...
Today's Workout
I’ve been toying with a new little thingy for my personal workouts lately and I’ve been digging it, which means I’m going to start implementing it into a few of my personal training clients’ programs - a fact I’m sure they’ll LOVE!
What I’m basically doing is focusing on 2 or 3 exercises that are “Big” at the beginning, then I move on to some...
May 2011
1 post
6 tags
Simple Abs Exercise Swaps →
Keanu Reeves, Patrick Swayze and simple abs exercise swaps. Could there be anything better? I think not!
January 2011
3 posts
Today's Workout
Today’s workout was a bit of a stress buster. It’s cold, some clients were no-shows (though I still get paid) and it’s cold. I know I said that twice, but Holy Hard Nipples it’s cold outside!
Here was my workout…
10-Minute Circuit #1:
1) Trap Bar Deadlift
2) 1-Leg Mountain Climber (on a Slider)
10-Minute Circuit #2:
1) 1-Arm DB Swing
2) Side Plank Extensions
...
Today's Workout
Today is a snow day here in Lincoln. I hate snow days. They stress me out because it makes a very excuse for people to cancel their appointments…even if they have a gigantic SUV that can plow through 2 feet of snow and me in my little Nissan got to the studio with no problems.
Oh well. I’m complaining and I need to stop that, so I will. Please erase my complaint from your memory...
See my misadventures in estimating calories →
Normally, I’m pretty accurate when it comes to estimating calories. Yesterday I was just a wee bit off in guessing a half-order of macaroni and cheese. It was quite disturbing when i discovered just how many calories were in this half-order - which is on the kids’ menu…yes I ordered something from the kids’ menu.
December 2010
4 posts
Sometimes...
I remember one of those silly documentary-esque thingies MTV did with Chris Rock and one of this quotes was “Sometimes I just like to steal.” and it was of course done in his stern speaking style.
In honor of that quote I give you a few of my “Sometimes”
Sometimes I just like to sit on my ass and be lazy.
Sometimes I just like to do as many stinkin’ push-ups in a...
October 2010
9 posts
Today's Workout?
What was my workout for today?
I filmed 7 damn videos for YouTube.
I had an internal struggle with myself whether that was “enough” or whether I should try to eke out my normal workout. In the end, I listened to my body, which was telling me “Don’t do it!”
Sometimes you need to pay attention to your inner voice - especially when it comes to exercise.
Unless of...
F#$% Yeah?
Maybe I’m missing something in the world that is Tumblr, but what’s with so many blogs having the f-bomb in the title?
Don’t get me wrong, I love the f-word because of its versatility, but sometimes it’s a bit off putting to see it in so many blog titles.
Or maybe I’m just a fuddy-duddy at the ripe old age of 31.
Tempo
I had a conversation with a client today about repetition tempo.
She wanted to know if it mattered how fast she went while doing a resistance exercise - for those of you who don’t know what the hells bells I’m talking about, tempo basically refers to how fast/slow you perform 1 repetition of a given exercise.
Specifically we were doing push-ups and she wanted to know if it mattered...
Today's Fitness Tip - Rest
Rest is a very underrated aspect of fitness. It seems counterintuitive to tell someone to STOP working if you’re in my position. I’m a guy who tells people to DO, not STOP…but that’s what I’m telling you to do.
Rest.
Take a couple days off during the week.
Rest a bit longer during your workouts.
Don’t do marathon workouts - I never train my clients longer...
Sometimes...
I love what I do. I truly do - it’s my passion and it fills me with so much joy seeing people better themselves through exercise and seeing light bulbs go off in their brains when they learn something new about nutrition.
But sometimes I just want to strangle people. I know that’s a bit harsh, but it’s true. “I eat burritos for lunch because I can’t find anything...
Ever wondered how they get all the meat off the... →
This is both eye-opening and disgusting at the same time. If you ever wondered about the quality of the meat you eat - chicken nuggets, beef jerky, packaged deli meats, etc. click that link.
10-Minute Workout Video →
The Fit Dad says to check out this killer 10-minute weight loss workout video…it’s fan-tiddly-astic!
Love Brad's Nutrition Info. →
September 2010
4 posts
“Boobs to the floor.”
– I said this to a client earlier today in describing how low to go on push-ups. In defense of all dudes, I should have said “Pecs to the floor” but I don’t think that would’ve had the same effect. And in case you’re wondering, not everyone should go that low…
Gratuitous Re-Blog... →
Click the link to be taken to my article on “A Lie You Should Never Let Yourself Believe” when losing weight.
Stop thinking and start living
When it comes to fitness (or anything really), we tend to over think things.
We wonder what the best workout program is, when just getting off your butt and doing something is a good start.
We wonder what the best diet is, when just picking a couple of our horrible eating habits and replacing them with some good ones is the best start you could ever take.
We fret about which book is best, which...
August 2010
6 posts
“There are certain things in life that I believe to be absolutely certain and one...”
– Me.