A Bigger Chest and Six Pack Abs in Two Days!
six pack abs, celebrity trainer, obesity
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Made ya look!
The headlines are every where. Some people are paid exclusively to write “great” headlines for companies selling you the latest and greatest potion, workout, or miracle machine. They are playing on your emotions and desires.
But most of us still fall for it. Why?
4 Weeks to the Perfect Beach Body!
Smaller Thighs in 2 Easy Moves!
Six Pack Abs the Easy Way!
Celebrity Trainer Jim Shorts and His Miracle Moves!
The truth is the cheesier the headline - the more effective it is. Believe me…I have spoken with the real fitness pro’s who train celebrities and it bothers them just as much. A-list trainer Valerie Waters (She trains people like Jessica Beil, Jennifer Garner and Matt Dillon) and I spoke about this a few months ago. We also discussed the reality that her clients train extremely hard and it does not happen over night.
So what is it about our human nature that allows us to fall for these types of advertising?
Did you know that on most, if not all, products we see on TV they come with atleast two disclaimers?
1. Results may vary or Results not typical.
2. This product will only work or works best with a proper diet and exercise program.
If we ran headlines about long term strategies, hard work, eating well and a whole lot of fun I guess it just wouldn’t be sexy enough for most people to buy.
Then again most people in North America fall into the category of obese or over weight. Go figure.
Time to wake up. Workout. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/23/2008
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0 |
6.5
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Are you a NOUN or a VERB?
fitness, human behavior, life, fat loss
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I must admit, sometimes I get my ideas from places that you wouldn’t think possible. If you read my posts often you know I draw parallels between things in life and fitness. That’s because I believe fitness is a life thing - not a “I need to lose weight” thing.
Right now I’m reading a terrific book. It’s called The Shack, by Wm. Paul Young. Last night I was really taken by some of the lines I read:
“…I will take a verb over a noun anytime.”
Now I don’t want to give you the context of this as I don’t want to spoil the book - I want you to read it on you own!
But more importantly I wish to talk about that statement and how it relates to life and your fitness.
Are you a NOUN?
Are you a static, non-moving loaf?
Or are you VERB?
Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?
Does your life look more like a noun…or a verb?
Here are three ways to turn your life into a verb:
1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week
Just how does this relate to fitness?
How will this make me lose fat?
Try it and see for yourself…I dare ya.
Be a verb. Be Active. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/22/2008
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0 |
7.3
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Band-Aid Fitness
fat loss, long term, fitness
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I’m feeling a bit under the weather today - head cold galore! I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too. With all that said, I try not to take any meds whether it be over the counter or prescription.
What does this have to do with you?
Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause. As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?
Obesity is a symptom.
What are we, as a society, treating?
Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery. We are throwing money at the symptom and not attacking the problem.
What is the problem or the cause?
Lack of activity and poor diet.
The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.
Developing a plan that you can stick with 90% of the time is not important - IT’S EVERYTHING!
Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.
Workout. Eat WELL. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/21/2008
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8.1
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Low Cost Fitness in Tough Times
low cost fitness, whole body workouts
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Are you suffering from the same malady as millions of other people around the world? It’s called Lowincomitis (noun. Low-income-itis).
To many people are feeling the effects of having too much month at the end of their money. With that in mind, I have come up with a short list of low cost fitness solutions. This list is by no means exhaustive and before you leave your comments - yes I know I am not listing the obvious freebies:
*Body weight exercises
*Exercise Trails
*Outdoor type activities like hiking, etc.
*Playing with your kids in the park
*Track workouts
*etc.
This list is more for those of you who exercise because you know its important - NOT because you love it.
1. Host a neighborhood Boot Camp (Host often gets it for free)
2. Train with a friend or family member to split the cost of a trainer
3. Playground Workouts
4. Perform Better Equipment (Out fit your home gym for under $100)
5. Workout at home instead of the gym
6. Save time with 10 Minute Whole Body Workouts
The other piece of advice I can give you is to stay strong. Don’t give in to the financial ruin that is surrounding all of us. Keep exercising, stay healthy and you will be so far ahead of the game when this passes - and this will pass.
Be a survivor. Save money. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/17/2008
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7.9
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Diet Confusion?
diet
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Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups?
About the fact that food is a fuel?
As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the “junk food” from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.
With that said, by far the most important thing to consider in a meal plan is how long you can realistically stick to it. If you can’t stick to it 90% of the time…it is not worth it.
There are diets that work and diets that don’t.
Choose wisely. Eat well. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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6
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Read food labels CAREFULLY!
fat loss, food labels
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Don’t be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy.
While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated “bad” fats.
Taking just a bit of time to look at what is in the food you are buying can go a long way in help you lose fat. The fact is most people just don’t do it and by trusting what is on the label IN BIG LETTERS you can be mislead very easily.
Looking Below the line for Total Calories is a list of nutrients. A common mistake is to look at the total fat that may say for instance 6 grams and then has a 12% on the far right. This food may look like its pretty good…only 12% fat - that’s pretty low. This number represents the percenatage of your daily value.
If you look back up it will say Calories and then Calories from Fat.
Let’s say, for this example, that the total Calories is 130.
Now for the Calories from fat - 65 Calories.
That’s half! 50% of this hypothetical food is fat…only you can find many food labels that are misleading in the fat to total Calories from fat comparision.
What do you think would happen if every snack you consumed was 50% fat.
hmmmm. You get fat.
Read. Learn. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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0 |
4.8
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Your Weight Loss Goals Are Making You FAT!
fat loss, weight loss
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I finally finished my report and I want you to have access to it first! You can check it out here:
http://www.youtube.com/watch?v=_rxMwLDDShs
In this report you will learn the real reasons behind fat loss goals as well as the process you must take to never have to start a weight loss program again. Pass this on to as many friends, family and loved ones you can.
You can access this report AND a 100 Calorie Snack Guide written by the author of the Carb Rotation Diet, Jayson Hunter by visiting my site - www.HomeOfficeWorkouts.com .
Read. Share. Win
Dave Gleason
www.HomeOfficeWorkouts.com
"Fast, repeatable, efficient, effective"
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on 10/16/2008
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0 |
4.2
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The "What if" Fitness Program
10 minute workout, whole body, fat loss
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Do you think your health and fitness would be a whole lot better if you simply made better choices during the day? We are all faced with decisions and some seem easy and some seem difficult.
If you had tracks to run on - that is you had enough truthful information on how to make BETTER choices - You could make informed decisions that would add up to SUCCESS! I bet you would see faster results. You would see more fat loss in less time.
So what if you took just one day and made better choices?
What if you ate breakfast instead skipping it?
What if you ate protein, carbs and fat in every meal and snack?
What if you put some of your dinner aside for a healthy lunch the next day?
What if you ate more fruits and veggies?
What if you didn't skip your workout - you did a 10 minute whole body workout?
What if you took the stairs and not the elevator?
What if you prepared your snacks and meals the night before?
What if you signed up for a fitness bootcamp in your community
What if you decided to never start an exercise program again by creating one that would work for the long term instead of looking for a quick fix?
What if you took one day at a time?
Are you pickin' up what I'm layin' down?
Make better choices. Repeat. Win.
Dave
www.homeofficeworkouts.com
"Fast, repeatable, efficient, effective"
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on 10/14/2008
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8.2
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Join this New FitConnect Group!
the biggest loser, human behavior
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Last week I started a new FitConnect Group - "Trainers against The Biggest Loser". You can access it here:
http://groups.fitconnect.com/davegleason/Trainers-Against-The-Biggest-Loser
This is not an effort to smear or insult any contestant on this show. What the contestants go put themselves through should be acknowledged as inspirational and in some cases miraculous.
The motivation for me to start this group is the frustration felt by not only myself but other trainers who have posted comments on FitConnect, FaceBook or those I have spoken to directly. The way the people on this show are treated by "celebrity trainers" is in my opinion ridiculous. Since the inception of this "reality" show I have seen nothing but a set up for failure - ultimate failure.
It reminds people why they hate exercise and why they have failed in the past - after they have been so inspired to give it another try and they set out to do what they say and hear on the show.
Go to the group and I encourage you to join whether you are a trainer or an avid exercise nut, weekend warrior...or who ever you are.
I also encourage you to post comments on the group even if you don't agree with us. This topic, as many others, needs to be discussed.
Join. Discuss. Win.
Dave Gleason
www.homeofficeworkouts.com
www.HomeWorkoutExpert.com
"Fast, repeatable, efficient, effective"
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on 10/13/2008
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0 |
4.3
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What Did YOU Do Today?
10 minute workouts, busy
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I often get asked why I created HomeOfficeWorkouts.com
Some think it’s because my expertise is in delivering exercise to people their homes. They are partly correct, but not completely. Does this look familar to any of you:
Feed the kids
Load backpacks and lunches
Drop oldest at school
Run errand to OfficeMax
Read and return emails
Fold clothes and put them away
Put another load in the wash
Make beds
Process order for a customer
Networking Call - booked an appointment with prospective customer
Drop youngest at pre-school
Clean master bedroom
Make cookies for kids play date
Call for heating system maintainence/schedule appt.
Impressive?
This was all done by my wife by noon! This is the reason I developed 10 minute whole body workouts as the backbone of HomeOfficeWorkouts.com. Busy people who work from home and are making a home can trust that I have created a resource with them in mind.
You work and you work hard. When will you exercise? When will you have time for you?
Can you spare 10 minutes a day? Every other day?
I betcha can!
Make time. 10 minutes. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, effective and efficient”
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on 10/10/2008
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0 |
5.1
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Home Economics and Your Fitness
economics, diet, workout
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How many times have you heard “if you don’t have your health…what do you have”?
I personally would rather be fit and broke than fat, unhealthy and broke. Why not be in shape and have money?
If you are unhealthy and unfit, all the money in the world won’t matter in the grand scheme of things. Fitness professionals have been pressing this and similar points for years. In this economic environment many people are “feeling” the money crunch and just praying they are not hit with a sickness.
The worst case scenario is no money and no health.
If you are exercising and taking care of yourself then this is NOT the time to stop, but to forge ahead. I want to encourage you to keep up the great work!
If are not exercising and eating well than you need to know two things:
1. It’s NOT too late.
2. This is a perfect time to begin!
The fitness industry and professional who drive it are on top of things. There are low cost (and even free) fitness bootcamps in communities everywhere. There are online services that provide credible fitness information on how to get in shape right where you live – at home, in the office or even in the gym.
The most up to date programming has tested true and is scientifically proven to help you lose fat fast, keep it off and get you in the best physical condition possible.
There are meal plans that work, and diets that don’t. One way to stay “economically sound” in your own household is to not waste your money on programs and diets that won’t work. The are credible professionals that have created low cost solutions for eating in a way to boost your metabolism and stick to it 90% of the time - forever.
Throwing money out the window on supplements that are ineffective when you can have access to the very best in quality, taste and ingredients is not wise. There are better choices.
Then there are all of the other li... read entire entry
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on 10/9/2008
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1 |
6.5
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Are Your Workouts F-R-E-E?
10 minute workouts, fat loss
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Thanks to all of you for allowing me to “vent” my fustrations as I see more and more people set up for fat loss failure and or injury. As a follow up to yesterday’s post, as promised, I am going to talk about what to do to combat over aggressive short term fat loss programs.
In order to set yourself up for success you need to have a workout program that is designed to coincide with the long term strategy you are developing. This will guarantee your fat loss will happen as quickly as possible - and stay off!
Make sure your workouts are F-R-E-E
1.) Fast. You are probably a very busy person.You have many responsibilities including career, kids, the house, family events, volunteer work, coaching kids sports, etc. Where in all of this does exercise come into play?Your workout should be fast. Is an hour of boring cardio going to fit into you schedule 90% of the time? No. Do you wish you could get all the benefit in 10 - 20 minutes? You can.
2.) Repeatable. Your workouts have to fit into your schedule on a consistent basis. They also have to be something you can adhere to week after week, month after month and year to year. This needs to happen without creating so much volume that you suffer injury.
3.) Efficient. High intensity strength training is by far the most efficient activity you can engage in for fat loss. Long, slow and boring cardio is the least!
4.) Effective. If you put the first three principals into motion and combine them with exercises that will produce a strength training effect - You can then package them in a way that produces a metabolic response - You get a highly effective program that you can count on to elevate you to the best shape of your life.
If you are sick and tired of the same old routine of starting and stopping and never really reaching your fat loss goals than create a program that is fast, repeatable, efficient... read entire entry
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on 10/8/2008
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0 |
6.7
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Under Eating and Over Exercising
biggest loser, fat loss
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The Biggest Loser and all the contests that have spawned off the popular “reality” show at your local gym have placed people who are desperate for fat loss in a very bad situation. Fat Loss at all costs, training for symptoms and dieting/exercise extremism can cause injury while confusing people into believing that what they always hated about exercise still reigns true.
Long, boring and ineffective cardio.
Working to absolute exhaustion during every workout.
Lack of rest.
Calorie restriction resulting in a feeble metabolism.
I touched on this yesterday but I have to write about it again…well because it is bothering me! It is bothering me because I don’t want you or anyone you know to be fooled into a strategy that is short term (for most people) at best, illustrating the worst fears of millions of over weight people and quite simply is a set up for ultimate failure.
Fat loss (and the underlying issues that form the goal of fat loss) is an emotional hot button. People will walk through walls, atleast for a 6-8 week challenge, in an all out effort to lose fat once and for all. Best intentions are had on all sides…
What’s left is no sense of a long term strategy.
“I can’t wait till its over”
or
“I hope I lose weight with this because I want to quit”
These quotes tell me there is little hope for these people to actually reach their goal, and if they do it won’t be for long.
Fat Loss is hard work. But it has to also be smart work.
I don’t know if this post is more for me to get this off my chest or for you and your protection.
As for what to do about it…
STAY TUNED!
Vent. Breathe. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, effecive, efficient”
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on 10/7/2008
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0 |
10.8
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Fitness Lessons from Bob the Builder
fat loss, exercise, rest
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Fitness is all around us. There are lessons everywhere we look - if we are looking. How much exercise is right vs. too much, what are the best exercises for fat loss, etc.
Saturday morning I was snuggling on the couch with my boys, Trevor and Andrew, during their usual wake up ritual of cuddling and watching TV. I was thinking about my next fit tip, or fitness blog entry and my plan for my womens bootcamp at 10am.
We stopped channel surfing when the popular Bob the Builder animated program flashed acrossed the screen.
Bob the builder was constructing one of those exercise trails. You know - you run or walk for a bit followed by an exercise like pull ups, push ups, stretching etc. I started to pay attention.
While Bob was hard at work one of the characters, Scrambler, was playing the role of Personal Trainer for Mr. Bentley (the Mayor of their little make pretend town). I thought this was an obvious attempt to promote the importance of exercise to little kids. I was right but to my surprise it went further than that!
As the story continued Scrambler essentially drove the poor Mayor into the ground. His excitement in being the Personal Trainer for the Mayor clouded his judgement and he never gave the Mayor a break. At one point as Scrambler takes off to find another steep hill for Mr. Bentley to run up, the exhausted Mayor takes it upon himself to take a little break under a tree - and falls asleep.
To be brief, Bob the Builder comes to the rescue after Scrambler (and friends) cannot find Mr. Bentley. Bob the Builder then explains the importance that rest plays in an exercise program and then makes sure he build a rest zone on the new exercise trail.
Two hours later at my women’s bootcamp I asked one of my campers if they have had a day off from exercise lately - she was clearly struggling. She is involved in a “Biggest Loser” contest at a local gym. The answer was no after 7 ... read entire entry
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on 10/6/2008
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0 |
9.1
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Save Your New Year's Resolutions...
resolutions, halloween, candy, 10 minute workouts
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If you are already consistently working out in an effort to lose fat weight than it’s time to turn up the heat - keeping your intensity high and eating well as we hit the holiday eating season. If you are not - don’t wait another single second. Don’t wait until your New Year’s Resolution to give you a reason to start.
Yes the holiday eating frenzy starts now - not at Thankgiving as most people believe. In the U.S. we are all trying to find the best deals on Halloween candy. Again, it all starts now. Move away from the candy! Do not wait until the holidays are in full swing because that is another strategy that is setting you up for failure.
Start today by writing down everything you eat. That instant accountability will many times force you to “clean up" your act.
Start moving today. Begin with what you know you can handle 90% of the time. Move for 10 minutes and I guarantee you will feel better when you are done.
Do this now and you will be so far ahead of the game come January 1st. When most of your friends and family are whining about having to start up again, especially after 2 months of eating more Calories and fat Calories than they did in the previous six - you will be in full stride, already having lost weight and created a level of conditioning you didn’t think was possible.
Imagine thinking about your New Year’s Resolution - absent of a fat loss goal. What freedom! You can set your sites on your career, your family, your friends, your church…its endless. There is more to life than fitness, even I realize that. Take care of yourself starting now and focus less on being a human doing and more on a human being.
Start today. 10 Minutes. Win.
Dave
www.homeofficeworkouts.com
“Never Start a Fitness Program Again”
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on 10/3/2008
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0 |
4.2
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10 Minute Workout with Exercise Bands
exercise bands, 10 minute workouts, perform better
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This month I chose 4 exercises that are complex in nature, as I usually do, to maximize your opportunity to burn more Calories in less time. Complex does not mean complicated. In layman's terms it describes a movement that requires several groups of muscles to work at the same time.
This months exercises for the 10 Minute Whole Body Workout:
1.) Standing Chest Press
2.) Standing Rows
3.) Lateral Bridge
4.) Jumping Jacks
Perform 15 repetitions of each exercise as many times as you can in 10 minutes. Done.
For this workout I have chosen exercise bands for external resistance. The bands I use are from PerformBetter.com and for good reason. Not all exercise bands are created equal. I have used and will only use this type of professional band for two reasons:
They are tough. You can cut or rip part of these bands and they will not snap! They last a long time. The bands I use in most of my exercise videos are over 6 years old and they are the same ones I use with my in home clients.
Resistance. You can go as heavy as 100 lbs of resistance in each hand with black exercise bands - only from Perform Better.
Exercise bands can go anywhere and they travel easily. They come with a door anchor that simply slides into the hindge side of any door. Close the door and you are all set! I love using exercise bands as well because there is so much variety, they are "easy" on the joints and you can get a killer workout with them!
Workout for 10 minutes. Use exercise bands. Win.
Dave
www.homeofficeworkouts.com
"Never Have to Start an Exercise Program Again"
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on 10/2/2008
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2
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Fannie, Freddie and the Bail Out
fannie mae, freddie mac, bail out
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This is going to be another post that does not include the “nuts and bolts” of fitness and how to lose weight fast. I often do this, intentionally, because I believe the human side of your health and fitness is far more important. What we have created are lives than run on credit. We value everything we have so many times over, which is ok, if you don’t borrow against it and or leverage it to death and expect someone else to bail you out. We are over extended in so many areas of our lives and the “financial crisis” is an example that Wall Street has given us all to learn from.
My wife Andrea and I don’t own our house. We also don’t have any credit debt. We believe that the most important things in life are not material. With that we made the conscious choice to have one of us at home to raise our kids. No matter what. We could have bought a house and almost did…it would have sunk us financially even though we were approved for the mortgage. We strive, everyday, to live within our means and create an environment that is revolved around God and our family and within that - love.
Why am I telling you this? It’s not to stand on a mountain from on high but to draw a comparison. We make mistakes all the time. We learn from them and move on. We are not perfect and knowing that keeps us prepared. It could be our money or our time - if we don’t have it, we don’t do it.
How about you?
Let’s talk about fitness. Are you working out on borrowed time? Are you setting yourself up for failure by working out with time or money you don’t have? Are you taking time from other responsibilities to get in your split routine or hour of cardio? What eventually happens is that the stuff you have pushed aside to workout rears its head (ugly or not) and because you are so out of balance you stop working out - AGAIN.
Then you are just left feeling defeated, waiting for the next holiday, New Year’s Resolution or vacation to ... read entire entry
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on 10/1/2008
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10.3
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