Fort Worth Personal Training: The ORIGINAL 4 Minute FAT LOSS Workout (Video)
Fort Worth Personal Training: The ORIGINAL 4 Minute FAT LOSS Workout (Video)
The principles NEVER change.
This workout was shot 7 years ago!
It has over 350,000 views on Youtube!
I had a beard!
It’w the ORIGINAL 4 Minute Fat Loss Workout..and it’s STILL Effective today at burning fat and toning your entire body now as it was then.
What’s even more interesting is that since that time we’ve even discovered this type of workout can literally STOP and REVERSE the aging process.
Click Here=>https://www.nytimes.com/…/the-best-exercise-for-aging-muscl…
We’ll talk more about this next week
Here’s the ORIGINAL 4 MINUTE FAT LOSS WORKOUT
Do this quick 4 minute full body circuit to get lean fast!
When you’re in a time crunch, stuck in a hotel, wake up late can’t make it to the gym, or just as a finisher to maximize fat loss in minimum time.
Remember for Maximum Results(in Minimum Time):
1. Nutrition First- You can’t out exercise your diet!
2.Lift Weights- Heavier weights=Faster results. The heavier you go the leaner you’ll get.
3. Just say NO to Cardio– Short Burst Interval exercise beats old school cardio for fat loss. Less time, not boring, better results=win!
4. Group Support/ Motivation– Why beat your head against a wall. Get around other people who want what you want and stick with them. Get around others who have accomplished what you want. You’ll get better reults in less time. Instead of more time trying, failing, and giving up.
-Do each exercise for 20 seconds/rest and recover for 10 seconds in between exercises.
-Do two cycles-of these 4 Exercises
1. Mountain climber– start in the prone position and pull one foot up and under your hips.Then with a slight jump quickly switch your feet. One foot goes back the opposite foot comes under your hips. Look straight down to keep your head in line with your spine, looking straight ahead will only strain your neck.
2. Spider-Man Push Up– If you’re a beginner just do a modified or regular push up. The spider man is hard the first couple of times you do it, but you’ll quickly get stronger and better at it. First get in the prone position. As you descend into the down position bring your right knee out and up toward your right elbow. Do not put your right foot on the ground hold it up. If you feel like you’re throwing yourself head first into the ground-you’re doing it right. Bring your right foot back to its original position as you push up to the top position of the push up.
3. Russian Lunges– Beginners can do regular or reverse lunges in place. Russian lunges-step out with your right foot just like a regular lunge. You then with a slight hop quickly swith foot positions right foot back, left foot goes forward. Then switch again, no rest. Put your arms out for balance initially. Once you have the basics the key is to jump as high as you can when switching feet.
4. Burpees!
1. Hands on the ground
2. Thrust your feet behind you
3. Lower yourself into the down position of the push-up
4. Press yourself to the up position
5. With a slight hop pull(use your abs)your feet toward your hands
6. Stand up
7. repeat
5. 90 Degree Wall Squat to recover-for recovery just step back to a solid wall. Place your back against the wall and put your feet out in front of you. Lower yourself down until your your hips are parallel with your knee. Keep your back against the wall and press through your heels and take deep breaths to recover.
Do this cycle 2-3 times.
Remember to try out new things in you workouts because routine kills results. Don’t worry, you’re not going to go backwards. Just by adding little twists to your workout you’ll keep it fresh, reduce injuries, and enjoy it more, oh…. and get better results.
Dave
Fort Worth Personal Training: The Power Isn’t The Plan, It’s the Planning
Fort Worth Personal Training: The Power Isn’t The Plan, It’s the Planning
You always hear about the power of writing out your goals.
But far less common do you hear about writing out your plan..
Sure you have meal plans, and diet plans, and exercise plans but as you know most pre made plans have an extremely high failure rate.
Diet books that never get opened.
Exercise plans that are abandoned the first day you stay late for work.
Meal plans dialed into the smallest micro-nutrient just for you and they’re stuffed under the car seat never to be seen again.
The reason meal plans don’t work may surprise you.
There was an interesting study done.
In 1992 a British psychologist walked into two of Scotland’s busiest orthopedic hospitals and recruited five-dozen patients for an experiment she hoped would explain how to boost the willpower of exceptionally resistant people.
The patients were on average 68 years old, earned less than 10,000 a year and didn’t have more than a high school degree.
All of them had undergone hip or knee replacement surgeries.
Recovering from a hip or knee replacement surgery is an incredible arduous process.
While recovering even the smallest movement-shifting in bed or flexing a joint-can be excruciating.
However it’s essential that patients begin exercising as soon as they wake from surgery to insure proper joint mobility and muscle strength is maintained.
The Scottish studies participants were the most likely to fail at rehabilitation.
The researchers wanted to see if it was possible for them to harness their willpower.
She gave each patient a booklet after their surgeries detailing their rehab schedule, and in the back an additional 13 pages (one for each week) with blank spaces and instructions…
“My Goals For This Week are__________”
Write down exactly what you’re going to do; For example if you’re going to go for a walk this week, write down exactly when and where you’re going to go for a walk.
To make specific plans
She then compared the recoveries between the patients that filled out the plan and those that had not.
The patients who had written plans in their booklet had started walking almost twice as fast as the ones who had not.
They had started getting in and out of their chairs unassisted almost 3 times as best.
They were putting on their shoes, getting dressed, making meals quicker than those who hadn’t planned ahead of time.
The psychologist wanted to know WHY.
As she scrutinized the booklets of the successful patients they all had one thing in common: They focused on how patients would handle specific moments of anticipated pain.
The man who exercised on the way to the bathroom knew the first step was always the most painful, so he planned ahead to not hesitate when he stood and to take the first step right away.
He had detailed the every obstacle he might confront and came up with a solution ahead of time.
The patients were telling themselves how they were going to make it over the hump.
There’s no reason why the other patients- the ones who didn’t write out recovery plans-couldn’t have behaved the same way.
All the patients had been exposed to the same warnings to keep moving from the hospital.
They all knew exercise was essential for their recovery.
BUT, the patients who didn’t write out any plans were at a significant disadvantage, because they never thought ahead about how to deal with the painful inflection points.
They never deliberately designed willpower habits.
Even if they intended to walk around the block, their resolve abandoned them when they were confronted with the discomfort of the first few steps.
This is why we do meal plans WITH our clients.
The power is NOT in the PLAN.
The power is IN the PLANNING.
You can do this yourself by using my 100 Best Foods list.
Checking all the foods that DO work
for you.
Taking a piece of paper.
Writing down.
Breakfast
Lunch
Dinner
And plugging the foods you CAN eat into those meals.
This forethought lets you see the possible obstacles to you eating in a supportive manner throughout your day.
Example:
You don’t/can’t brown bag your lunch?
Where can you get a fast healthy lunch consistently nearby?
Subway? Great that will work.
Lunch is solved.
Is Subway the best thing you could ever eat, no.
But it beats not having a plan each day and eating nothing, wings, a hot dog, or some other garbage. Every day.
See the power isn’t always where you think it is in the beginning.
In the beginning the power of exercise isn’t in the exercise.
It’s in the SHOWING UP part of exercise.
You’re building the SHOWING UP habit.
And when it comes to developing the meal
plan.
The power is not in the MEAL PLAN.
The REAL POWER is in the PLANNING.
That’s the secret.
Dave
P.s. If you’ve been struggling to stay with your exercise program long enough to get results. And your diet could be generously called “inconsistent”. We can help. Get the coaching, accountability, support, workouts, and nutrition to get the results you want and deserve.
Click Here=>Fast-Start Consult
Fort Worth Personal Trainer: Back to Basics 12 Minute Total Body MAX Workout (video)
Fort Worth Personal Trainer: Back to Basics 12 Minute Total Body MAX Workout (video)
Fort Worth Personal Training: How Christina Got Her Body, Energy, and Confidence Back in Only 4 Weeks (Video)
Fort Worth Personal Training: How Christina Got Her Body, Energy, and Confidence Back in Only 4 Weeks (Video)
Christina Parr, 49, is a busy working Mom of a 9 year old who recently returned to our Accelerator Personal Training program after a 3 year lay off.
She shares how over the 3 year period after her daughter started school and her work and her work schedule caused her to drop out.
She found herself gaining 14 pounds, not having any energy for the day, and most important she was waking up physically hurting and lethargic.
NOT how she wanted to feel.
And knowing she has a 9 year old at the age of 49, she said she knew she had to stay in shape to keep up as a Mom.
After only 4 weeks she’s getting her body back, her energy is up and most important she feels better every day.
Christina opens up about dealing with depression and how exercising consistently helps her mood and overall well being, that benefits everyone in her life.
She shares her 3 best nutrition strategies.
And her top 3 tips that helps this busy wife, mom, and professional stay consistent with her workouts even with a super tight schedule.
Click to watch her video
If you’ve taken some time off and you’re not feeling or looking your best, we can help.
Click Here=>Free Fast Start Consult
Just like Christina the benefits come fast when you make that decision
Dave
P.s. If you’ve taken 3 months, 3 years, or even 30 years off we can help. Get the coaching, accountability, and plan to live your very best life.
Click Here=>Free Fast Start Consult
Fort Worth Personal Trainers: 6 Simple Yet Powerful Tips to Losing Weight and Getting In Shape
Fort Worth Personal Trainers: 6 Simple Yet Powerful Tips to Losing Weight and Getting In Shape
On Saturday I signed up new client Jennifer into our Accelerator Personal Training program.
That evening she announced it on Facebook that she’d made a commitment to me and to the program.
Because of this one simple action her chances of hitting her weight loss and fitness success multiplied 100 times.
Research has shown that making a public commitment to making a change increases odds of success.
Like I say “That’s why people stay on the Biggest Loser” you can’t back out when you’ve made a commitment on national TV.
Peer pressure works at any age.
Making a public commitment like Jennifer is just one thing you can do to increase your odds of success.
There was a fantastic article about making and keeping your New Years Resolutions in the NY Times by John Tierney a few years ago that’s as relevant today as when it was written.
Click Here to Read It=>Be It Resolved
I’m going to give you some of the most relevant points from the article so you can put them straight into action.
If you’ve joined a program, made a plan, or made a “resolution” for your weight loss and fitness goal here’s some good news.
1) You’re much more likely to make improvements than someone who has not made a formal commitment.
2)If you make it through the first 4 weeks you have a good chance of making it much longer.
(This is why I emphasize that your primary focus the first month is simply SHOWING UP)
3)You can boost your chances of success by employing as few strategies and tools to help you.
And the bad news is yes a lot of people will not be able to keep their resolutions, but only because they rely on their willpower alone (this doesn’t work, and there are real world reasons)
Tierney reports- “They’ll fail because they’ll eventually run out of willpower, which social scientists no longer regard as simply a metaphor. They’ve recently reported that willpower is a real form of mental energy, powered by glucose in the bloodstream, which is used up as you exert self-control.
The result is “ego depletion,” as this state of mental fatigue was named by Roy F. Baumeister, a social psychologist at Florida State University.
He and many of his colleagues have concluded that the way to keep a New Year’s resolution is to anticipate the limits of your willpower.
One of their newest studies, published last month in the Journal of Personality and Social Psychology, tracked people’s reactions to temptations throughout the day.
The study, led by Wilhelm Hofmann of the University of Chicago, showed that the people with the best self-control, paradoxically, are the ones who use their willpower less often.
Instead of fending off one urge after another, these people set up their lives to minimize temptations.
“They play offense, not defense, using their willpower in advance so that they avoid crises, conserve their energy and outsource as much self-control as they can.”
The article continues with a story of how a Doug Tietelbaum a man very successful in business and utterly self-disciplined- yet could not stop himself from hitting a weight of 375 pounds.
After Doug had a gastric sleeve inserted and he began exercising with a local trainer.
When a sudden business venture forces Mr. Tietelbum to move to Las Vegas for a 4 month stay living out of his hotel.
Instead of risking the lure of 24 hour room service and hoping he could just use will-power to exercise he put a plan together.
The plan not only worked at keeping him from backsliding he lost 50lbs over the 4 month period.
His plan had these components to help him succeed.
1) Pre-commit-Take action on your plan-for example- by cleaning out your kitchen and stocking up on healthy food.
And also by telling or emailing your goals to your friends or posting it on facebook.
2) Outsource– outsource self-control by joining a website a boot camp or the ultimate accountability a fitness coach.
3) Keep Track-Weekly(the article recommends daily) weigh- ins are essential to moving forward and keeping your goals at the front of your mind.
4) Don’t Overreact to a Lapse- fall of the horse?- the rides not over- get back on. Don’t let slip ups(like an ice cream cone), that we all have, stop you in your tracks.
Get up brush yourself off and keep moving toward your goal.
5) Tomorrow is another taste-latest diet research revealed if you’re presented with temptation(for example) a bowl of M&Ms and you tell yourself you can have them soon just not tonight.
You have a much higher success rate than those who attempt to swear off eating M&M’s permanently.
Just knowing that you can get them some time in the future helps with self-control in the present.
6) Reward Often-If you attempt to use willpower only to master your habits. It becomes a long grim thankless trudge.
Reward yourself at milestones- drop 5lbs buy some new shoes, waistline shrinks time to splurge in new clothes.
Don’t forget the advantage of having a weekly cheat meal too reward a week of consistency.
There you have 6 of the best tactics for sticking with your weight loss and fitness goals this year.
Dave
P.s. You’ll find everyone of these 6 tactics used in our Accelerator Personal Training Program. In less than 12 weeks you’ll radically drop fat and reshape your body with this simple nutrition coaching program.
Click here=> Fast-Start Consult
Fort Worth Personal Training: 6 Tips to Relieving Muscle Soreness
Fort Worth Personal Training: 6 Tips to Relieving Muscle Soreness
You finally made the decision to get in shape.
You met with your coach and had your first workout session.
All good things, right?
Almost.
Because now it hurts to move.
And not hurts a little either.
It hurst A LOT!
Muscles you didn’t even know existed are sore, and it’s hard to even get out of bed.
Delayed onset muscle soreness (called DOMS for short) typically occurs within 24 to 48 hours after exercise.
But don’t be alarmed.
Though uncomfortable, it’s completely normal.
And super important to remember..the pain is temporary.
What exactly is happening here anyway?
The strain of pushing your muscles harder than usual causes microscopic tears in the muscle fibers.
The tears plus the resulting inflammation bring on the pain and soreness. In addition to soreness, some people also experience swelling, stiffness, tenderness, and reduced range of motion.
Before you regret your decision to exercise, remember that soreness is a positive sign.
It means your muscles are being challenged and getting stronger.
Though the pain should only last one to three days as the tears heal, there’s no way to speed recovery.
In the meantime, there are a few things you can do to relieve your symptoms.
1. Ice
The inflammation caused by the small tears may initially benefit from cold therapy.
Icing the affected sore muscles helps dull the pain by reducing blood flow to the area.
Apply a cold compress or a bag of frozen vegetables wrapped in a cloth to the affected muscles for 20 minutes every four to six hours for three days or as needed.
If you’re sore all over and if you can tolerate it, sit in a cool bath. Keep in mind that ice isn’t a good idea for back pain or for muscle spasms.
2. Heat
While ice is the best initial treatment, heat therapy helps muscles relax.
Rather than limiting blood flow, heat increases blood flow to the muscles to aid healing.
Heat is also soothing and calming after a tough workout.
Types of heat therapy include use of a heating pad, heat wrap, warm compress, or a hot bath.
Apply heat for 20 minutes several times a day unless you’re using a heat wrap, which can be used for up to eight hours.
3. Massage
If you thought a back rub felt good, wait until you have DOMS.
Even if it’s your child who’s rubbing your back, you won’t want the massage to ever stop. In the first 24 hours after soreness begins,
It’s best to avoid deep-tissue massage, but gentle massage is perfectly safe.
Some studies have shown that gently massaging sore muscles helps reduce swelling and alleviate DOMS pain by 30 percent.
4. Medications
A fourth tried-and-true way to alleviate the unpleasant symptoms of DOMS is using over-the-counter anti-inflammatory pain relievers.
If the soreness is hampering your normal activities, take ibuprofen, aspirin, or naproxen as directed.
These medications are specifically designed to reduce swelling and inflammation in the body, so they’ll target the swelling surrounding the tiny tears in your sore muscles.
5. Acupressure
An ancient form of medicine, acupressure can be used to relieve the pain of muscle soreness.
Unlike acupuncture, which uses needles, acupressure uses finger pressure on tender points.
Acupressure can be an effective means to relieve tension, reduce pain, and increase circulation.
6. Exercise
I know it seems counterintuitive...
It may be the last thing you feel like doing, but light exercises are one way to work out muscle soreness.
However, pushing yourself too hard through DOMS may lead to injury, so take it easy until the soreness lessens.
Try gentle stretches, walking, or swimming to keep your muscles moving.
If it’s just your legs that are sore, focus on arm exercises or vice versa.
Hope these 6 methods of reducing your soreness help.
Just remember the soreness is a side effect of doing new things physically, but you will adapt.
It won’t always be as challenging as it is in those first few days.
It CAN be done and YOU can do it
Dave
P.s. If you’re tired of starting and stoping your workout program, before you ever see results. We can help. Get the workouts, nutrition, coaching, and support to get the results you deserve.
Click Here=> Free Fast Start Consult with Dave
Fort Worth Personal Trainer: How Carlos Flipped his Diet, Tripled his Strength, and Built the Fitness Habit (Video)
Fort Worth Personal Trainer: How Carlos Flipped his Diet, Tripled his Strength, and Built the Fitness Habit (Video)
Wanted to share a fantastic client Success Story with you today.
Carlos at 39 is a very busy entrepreneur and single father who came to us to drop body fat, get stronger, and build the fitness habit of eating better and exercising regularly.
I want to point out that Carlos had never worked out ever and had a decades long fast food every meal diet from owning a construction business.
As he said on his first day “I’ve always wanted to workout I just never could get to it”
In 12 weeks he’s done a 180 with his diet, tripled his strength, and built the fitness habit.
He’ll share with you the 3 steps he took in 30 days to go from an every meal every day fast food diet that he had been doing for years… to eating healthy, lean, supportive and convenient diet that gives him energy and saves him money.
Click the video to hear Carlos’ Story
If you’d like to completely turn your eating around and get the life changing results like Carlos did you can and it all starts with a brief 10 minute Fast-Start phone call.
Click Here=>Fast Start Consult
Dave
P.s. Don’t wait another day to get your body back.
Click Here=>Fast Start Consult
Fort Worth Personal Trainers: 3 BIGGEST Weight Loss Mistakes (What NOT To Do)
“You could just as easily change your life today as any other day. You don’t need to wait for January first”
-Dan Kennedy
One of the best things about having coached a lot of different clients.
I can see trends over time about what is and what isn’t working.
And as important if not even more important than focusing on what is working, is to avoid those things that have proven themselves NOT to work.
To lose weight and drop weight you need to know NOT to do these 3 things.
1) WAITING…
Waiting for the right time to start an exercise program and eating better is always the WORST idea ever.
80% of my time is invested in conveying to potential clients that this thing they’ve needed to do for 10 years, and 40 pounds ago…
They don’t need to “think about it any longer”.
The BEST time to take action is right NOW.
And you can make adjustments along the way.
Kids, jobs, tight schedules, travel, injuries, parents to care for, no schedule, and tight schedules these are all the things we call life and part of coaching is to help you get in shape while life is going on.
This is normal.
Now not later.
Today not tomorrow.
2) Lack of Patience/Focusing on the wrong thing.
Results that you can see on the scale
and in the mirror take TIME….
The people I see that drop before they make progress are always overly focused on the number on the scale.
When what they REALLY should be focused in on is their day to day behaviors.
The scale doesn’t just magically move because you show 2 out of your 3 scheduled days a week while sneaking in 2 or 3 cheat meals a week because you “deserve it”.
The scale moves when your day to day behaviors.
Like each day are you
-eating whole foods and avoiding
processed junk
-drinking a gallon of water
-focusing on getting in enough protein
-getting enough sleep to feel good
-avoiding alcohol
-showing up to your workout
-speaking to like minded supportive people
All of these behaviors are daily.
When you get that right.
The outcomes take care of themselves.
3) NOT SEEKING OUT SUPPORT…
Have you ever joined a gym, lost motivation and stopped showing up after a week, even though they continued to charge you for an entire year?
Have you started a “walking program” only to fall off the wagon the first week it rained, or was too hot, or too cold?
Have you ever went to the gym, walked on the treadmill for 20 min then wandered through the free weight room with no idea how to get started. Then stopped going because you were frustrated with not seeing progress.
These are all symptoms of not having the support you need to get the results you want.
If you look at it, people rarely if ever accomplish anything of significance without support from others.
We go to school with our peers and have a teacher to guide our group.
We’re part of families and extended families who encourage us.
We work with other people and have mentors to support and guide our careers.
Why would dropping weight and getting in shape be any different.
And people fool themselves into believing THEY will be the exception every day and weeks later when they’ve fallen back into old habits, they’re too embarrassed to seek help.
Don’t be that person.
Get the support and coaching you need to be successful from the beginning.
So there are the 3 BIGGEST Mistakes I see people making and now you know what NOT TO DO.
SO DO THIS….
Take action now.
Focus on your daily behaviors over time.
Get the support and coaching you need from the beginning.
If you’re frustrated from starting and stopping programs before you can get the results you want and build the habits you need?
We can help.
Get the Accountability, Coaching,Nutrition, Workouts, and Group Support to finally see the results you deserve.
The first step is a brief (10m) phone consult with me.
Click Here=>Fast Start Consult
On the call I’ll want to learn more about you and what you’re looking to accomplish.
On that same call I can give you more detailed information on our programs.
Click Here=>Fast Start Consult
Dave
P.s. The time will pass. The money will be spent somewhere. Take action and get the results you want to live the life you want.
Click Here=>Fast Start Consult
Fort Worth Personal Training: Super 6 Total Body Fat Loss Workout (VIDEO)
Fort Worth Personal Training: Super 6 Total Body Fat Loss Workout
Don’t let the weekend change up throw you off your routine.
Saturday mornings are traditionally a busy time in the gym.
And their are all kinds of benefits to exercising on a weekend day.
Number one of course you reenforce the “showing up” habit.
Number two you’re not under the time constraints of running in getting your workout in and running out.
Number three you will tend to eat better over the weekend when you exercise.
Number four you reenforce your self-image as that “fitness person”.
“Fitness person” doesn’t mean you walk around with a gallon jug of water all day, it means you make the effort to take care of yourself so you can be at your best for others.
Even if you can’t make it to the gym, we have you covered.
Here’s your weekend Anywhere-Anytime Workout.
Super 6 Total Body Fat Loss Workout
Click the video to play. My fitness boot camper Denice Thom will demo each exercise for you.
Super 6 Fat Loss Workout
6 Exercises
20 Reps of each Exercise
1) Push Ups
2) Bent Over Row with Dumbbells
3) Squat Jumps
4) Curls
5) Split Squat Jumps
6) Crunches
1-minute run in place for intermediate/advanced
or
1-minute recovery for beginners
Done!
Dave
P.s. Get the results you need to live the life you want at any age! Get the coaching, accountability, workouts, nutrition and consistency you need when you click right here.
Click Here to apply=>Free Fitness Consult