September 11, 2018
September 10, 2018
Home workout or bodyweight finisher
Lunges per side
Sprinter sit per side
Start with 1 rep each circuit style, without breaking next round us 2 reps per exercise and keep going up until…
You can go as high as you can for 5-10 minutes
Set a rep number get there as quick as possible
I would do more volume aka more time and reps if this is your lone wotkout.
Also plug and play your favorite
Squat pushup lunge and row variation
Than fuel your hard work with one of these delicious meal ideas
September 5, 2018
No gym no problem
Yesterday home workout I did
Rows on rings 54321 x3( I’ll explain this in a bit)
Dips 2sec pause at the bottom 3sets of 5-7 reps
1 arm row as many reps as possible
Iso bent over hold 10 sec
Iso lat raise hold 10 sec
Shoulder circles 8 each direction
Alt lateral raises 8 each arm
You do not need gym to
Get good swear that will set the tone for the day
Help you burn some fat
Be in great shape for your kids
Want to get those results?
Hit this template up 3-6x week
Do 3 drill per workout
Lunge/squat/deadlift/split squat etc exercise
Push exercise like pushup or press
Row or back exercise like row or pull apart face pull etc
You will hit all the muscles in your body
Work hard for reps of 8-15 reps and for 2-4 sets or time yourself with whatever time you got.
Only equipment you might need is pair dumbells for rows or save money by buying bands instead, do band rows or pull apart or my favorite facepull
Pushups and legs can be body weight. But adding a kb or db wouldn’t hurt. Get some cheap of craigslist or fb shop.
Seem to easy try some of these tips to make these workouts harder and more effective
Increase range of motion
Example elevate your back foot on a coach when do split squats
Put your feet on the coach for pushups
Slow it down
Control the move instead of using momentum, which you shouldn’t do any way.
Example 3-5sec lowering and come up fast. This usually, not only makes it harder but use more of the right muscles. Which will build more muscle.
Add iso holds, pause at the bottom for a few seconds or top or after you do your reps.
Example do 15 squats hold at the bottom for 30 sec.
Do 10 pushups and hold for 2 seconds at the top and bottom for each rep.
Another idea is what I did for the rows above 54321 which is do
5 reps on 5th rep hold for 5 sec
Than right into 4 more, 4th rep hold 4 sec
Than right in to 3 more and 3rd rep hold for 3 sec
Same thing for 2 and 1
This is super simple decrease your rest by 15-30 sec. Makes a bigger difference than you think, plus will build some cardio too.
Do as many sets as possible as you can for a time like 5 minutes, 10 or 15 minutes. Great for those super busy dads.
Pick total rep range like 50-100 Rows and do it in as few sets as possible as resting little too.
Hope this helped
Active dads raise active kids
Get strong💪 and build muscle
Want help becoming fit, strong and healthy dad
August 16, 2018
Two major things people jump into fitness for.
- Fat loss
- Feel better and more Confident
But, what if the very thing , that we do is actually making, these two things worse in the long term.
Say you do 21 day, 30 day or an 8 week challenge.
You do great or even ok.
You have lost some inches, built some muscle and feeling a whole lot better about your self.
Than after that, you stop maybe because
-You can’t afford to keep going
-Life gets in the way and gets crazy
-You think your good to enough to do it on your own.
But, than you go back to your old way of living ,usually due, to how you got results in
the first place wasn’t something you could do 365 days a year.
You gain fat may be more than you originally had. You don’t feel too good about
yourself for doing this.
This is a cycle that happens time and again.
Although you might go periods each year, where you get a little lighter. Year by year you actually put on more body fat.
And doing so your confidence in yourself get’s destroyed and start to question if you should even try anymore.
Maybe your not cut out for this.
Who can blame you, it’s not like you haven’t tried.
This is the cost of constantly starting and pausing. There great article about it here.
You actually get fatter and have less confidence. Two things you wanted to improve and keep them improved.
This also the cost of doing things you know you can’t do for long period time .
If this is you. Maybe consider doing something more sustainable, something you can do for at least 3 month to a year. If not longer.
That you can do on your most stressful and chaotic weeks.
That might be a program like mine, but maybe not. Although, people have stuck with it for years, there have also been people who haven’t. I’m not for everyone .
Find something you can stick to long term
Somethings you might want think about, to make sure you can.
Can I do this , if I’m having the shittest week every.
This will most likely be the opposite what you have done in the past.
What is your normal approach, what is the complete 180 of that?
That might something worth looking into.
Now, this might not be sexy or what most be people want to here.
Do you want results or do you want another fitness gimmick, that will leave you worse off.
May 30, 2018
I’ve been dropping slowly but keeping most my muscles, I might even be adding more. I’m liking how my muscle is looking, that could be just having less fat on my arms, chest and back or I’m building some muscle, as I drop.
I ‘m on 4 day split 2 upper, 2 lower.
For conditioning I’ve been
Walking 3-5 x 30-60 minutes at time.
Been trying take it easy on hit or sprints due to added 4 intense lifting’s days instead 3 , wanted to make sure I could recover ok before adding sprints. I’ll be adding 2-3 sprint session a week, starting this week.
Also the next three weeks working on a little upper back work to work on my posture in my back and build some more muscle in between my shoulder blades.
I always do well with protein and water
I’ve been really trying keep my veggies at least 4-5 day, I always have less cravings, when do that and get fuller easier.
I’ve added fasting 2x week for 21 hours.
Weekends seem to be the toughest and worst days.
Going be focusing in on eating slower to build more awareness on the weekend and beyond.
My main focus is to continue to fast, eat as much veggies as I can by prepping some each day, slow down how fast I eat, especially on week ends.
I’m not a big on supplements , so I only do a few and I don’t always use all them daily.
Whey protein, to get quick protein and some sweetness for my sweet tooth
Krill oil- For brain health , something I get worried about as I’ve gotten older
Vitamin D-It just solid supplement that helps with so many things.
Magnesium oil- Recovery and better sleep
Hope that can help some people out.
Any questions let me know,
December 12, 2017
We all know that if we don’t well, any goals are almost impossible from fat loss, muscle gaining and performance.
Check out this video, always liked it for hitting this point home.
You can’t out train a bad diet.
But, you can influence what your body does with the food you eat by how you sleep and exercise/train.
You see this is the time for eating too much or the wrong things. Not that I’m saying go eat everything in sight.
But, if you’re going to anyway. Here are few things you can do, to make sure your body stores less for belly fat or more for building cool muscle and performance.
Here are 5 strategies to do just that.
Eat carbs at night.
You’re going to anyway at Christmas and holiday parties. Try your best to make as high quality as possible. Things like rice, potato, yams et,. on the days between these events, that you may enjoy a few drinks and some deserts you like. This will help, sleep better at night, too.
More or better sleep.
If you sleep better your hormones are going work better for you, which will make it easier to lose fat, have more energy and have more control over your eating. Focus on 7-9 hours of sleep. If you can’t, at least try get high quality sleep by doing a couple if these things to improve the quality.
-Get sunlight during the day
-Reduce screen time, especially the hour before bed.
-Write down everything that is stressing you out on sheet of paper before bed.
-Read, relax, laugh, stretch, mediate before you go to bed.
-Keep your room as dark as possible and cool to.
This is the easiest way for you to help your body use most of the extra carbs, you may having into your muscles for recovery. After you train hard with resistance, if that is weights, or body weight. Your body is going want suck any carbs in you blood into your muscle, instead of turning them into body fat.
This another great way to get your body to suck up the carbs in your blood stream and use them as fuel for this intense workout too. Just don’t overdo it, 1-3 of these a week is plenty.
A great way to deplete and burn through carbs in your blood to fuel your strength workout is, to increase your tempo. which will increase your work. Say each reps of squat takes 1 sec down and 1 sec up. Instead you could do 4 sec down and come up fats or even do 4sec up too. If you really want to, pause. You could lower for 4 sec pause 2 sec hold and lift for 4 sec. Try it , it will completely changes the exercise. This also great if you have no weight or have light weights. You’ll make a 20lbs feel like 50lbs.
There you go 5 ways to influence how your body will use some of those extra calories your consuming.
I want to leave you with a few bonus tips I think is important.
-Eat slower by putting your utensil down in-between bites. We will get fuller faster, enjoy your food more and eat less.
– It the holidays enjoy it, don’t stress about nutrition or workouts. These things are supposed add value not distract value.
-At the same time, the only way we get result sis to be consistent. Make time in some way to move your body in some way and eat better. Just because you’re going to a holiday party tonight doesn’t mean you can’t have green smoothie this am or have a salad with your lunch. Stop the all or nothing.
If you’re interested and having me help with your fat loss and muscle gaining goals. I have 6-week challenge that is starting Jan 8th. I’m taking 20 people 10 weight loss and 10 for muscle gaining. They will sell out quick. First come, first serve. If your down be sure to sign up.
December 5, 2017
Lets get real, we are all really busy and it can be tough to workout. But, the truth is if, we always say we don’t have time. We will never have time.
If we want to be around for our kids long term, get strong and build muscle, we have to make a mindset shift.
I don’t have time to workout to how can I make time to workout, if only for 5 minutes.
That is what the no excuse workout is all about, not making an excuse and getting at least 5 minutes of movement in each day or spending 5 minutes on what ever you are dedicated too.
This can be anything. What is important is that your doing the work?
The no excuse workout is powerful because
-You will start to destroy the all or nothing mindset, that leaves us fat and out of shape and unhealthy.
-You will start tranining your mind to want exercise, your mind will want, what you usually do.
-You will feel happier and you will get better results than doing nothing.
Take control of your life dedicate, 5 minutes to your goals, you deserve it and your kids deserve it.
Let me close with an example of one of things I’ve been doing when I can’t get into the gym for some weights or intervals. I’ve been building up walking lunges for time, while walking my son. Did 20 minutes yesterday and walked another 20-30 minutes afterwards.
Find a way to get it in, any way you can.
If you want me to help you get in the bets shape of your life, so you can be around for kids for a long time, feel great about your body. Apply for my 6 week challenge.
November 28, 2017
Sometimes , we think an effective workout , needs to be an hour long with weights etc.. You know the ideal workout.
Sometimes that isn’t possible.
But, it’s ok.
Last week had limited time and did this upper body workout like this twice.
All that means is you do an exercise for a certain amount of reps each on each minute. Example if you do 10 pushups and it takes you 20 sec you have 40 sec of rest before you start the next set. Make sense.
Enter the 20 minute jacked dad workout.
The first 10 minutes I did 10 push up on every minute. Did different variations like close grip, spider, wide regular to mix it up.
The next 10 minutes I did 10 ring rows for 10 minutes. Again switched it up working different variation like wide grip, close grip, underhand grip and face pulls.
To end the workout on a high note, I did the last set as many reps as possible.
In as little as 20 minutes I did at least 200 reps of upper body exercises.
Which is enough to build muscle and strength.
Also because your doing so much work in, such a short amount of time., you create a pretty good metabolic boost, which will help you burn fat(as long as your nutrition is ok and your sleeping ok)
One more thing , that is awesome. You could plug and play to make this more of cardio workout for example do burpies or high knees. Or use it for leg or sprints. Like doing 20 kettlbell swings on every minute for 10 minutes.
Give this a try next time you only have 10-20 minutes to train.
Remember something is always better than nothing. Always!
What else, can I write a bout that would help you with your goals?
Want me to help you get strong, lean and feeling your best check out these black friday deals!
August 8, 2017
I’m looking for people to do my 52 week challenge, right now.
That might seem like long time, what is up with that?
The longer I do this, I have realized a few things from the decade I’ve been training people.
-Things take long than expected.
-Things take more effort and planning than expected.
-Quick fixes never really work out in the long run.
-Set backs happen often, especially if you have kids, work full time and are married.
You may not like that, but it the truth about most of us have to deal with , change is hard, it takes time and when we need help for a while.
That is why I recommend this
Practice good nutrition and smart training habit, supervised by a coach for an 6- 18 months, have always been more effective. At least that is my experience, with the people I have worked with.
Look at Joe he lost over 100lbs and trained with me for year and half
Or Keith who trained with me for 2 years
or Joe who has been training with me for almost two years
Chris who trained with me for at least 6 months
Adam who ha been training with me for 8 months and is down 50 lbs
Great stuff takes time, so if your sick of going merry go around of quick fixes, extreme diets and workouts that you hate.
Apply for my 52 week challnge and get in the best shape of your life and stay there
August 1, 2017
I was a beast at burpies.
When I was doing Spartan races, back before it was the cool thing to do.
Even now I still got the fast and explosive burpie down.
I did a ton burpies in my training , sense if you miss an obstacle you had to do 30.
I could bang 30 fast and explosive . They were quick and high.
But, I remember being humbled at an event, one of my buds gym was running.
There was a bunch challenges and one of them were 100 bupies with pushups. I didn’t really do that many burpie pushups sense most Spartan races didn’t require them.
I thought I would be the fastest, I wasn’t. It was definitely humbling.
Going fast and explosive or doing hard workout or even doing tough nutrition strategies has a time place.
But, if you approach every situation with that. Your bound to get humbled and stumble. Not that, it is a bad thing that is how we learn.
Going hard and all is great and fun. What I prefer actually.
But, do that with a marathon and you’re in for rough day.
Do that with your regular daily nutrition, your bound to never drop weight or add muscle. Even develop eating issues.
Know when to go all out and when not to is huge mindset shift but it will create huge results as well.
My advice always do something no matter what.
Today with your training, fitness, health and nutrition.
Either go hard or go easy.
But, don’t do nothing.
Always do something
Think in the past month, where would of you been better off going harder and intense and where would it have been better to go a little easier, so you could be more consistent.
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