When do YOU Workout?
workout, exercise, kids, religion, politics
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Eventually this question is asked of me from just about everyone I meet. When people find out that my career is that I help people lose weight by figuring out how exercise fits into their lives…”yeah, I need to get back in the gym” is the usual response. Andrea and I had a some friends over for dinner Saturday night and we covered just about every topic including the one’s “your not supposed to discuss”.
Religion.
Politics.
Kids.
Work.
Then out of the blue it came out…”When do YOU workout, Dave”?
I don’t know why but that question bother me in the past. Again, I could speculate as to why it did but your guess is as good as mine.
I answered him openly and honestly while in my mind’s eye - I was thinking…who cares when I workout!
But when I explained that my workouts came in many forms like playing soccer and other backyard games with my boys, speed mowing the lawn, backyard workouts, workouts when my personal training clients cancel, and early morning workouts he was left only with more questions like, “yeah but when”?
He was even more astonished to know that I have not done a structured workout that has taken more than 20 minutes in about 8 months. Actually I do my 10 Minute Whole Body Workouts most of the time. They are time efficient, highly effective and they keep me ultra consistent.
Why am I telling you this?
Because I have now realized that the question of when I workout, as a fitness expert, is important. If I can’t give people an answer that illustrates everything I coach people on every day than I have no credibility.
It dawned on my thick skull that people need to hear how I fit my workouts in when I am dealing with a personal training business that has an active wait list, a fitness member site that is exploding, and a new venture of creating exericise programming and opportunity for kids with HFA (Hi... read entire entry
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on 9/30/2008
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5.4
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Protein for Energy?
protein, carbs
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Last week I overheard a conversation between a trainer and a client…they were about 3 feet away from me. This particular client is very, very active. She hikes, bikes, consistently workouts out and builds homes with her own two hands for the less fortunate. She gets it. What she understood about protein was a bit misguided though.
On her long hikes (2 hours plus) she was eating only foods very high in protein with limited to no carbs. Her understanding was that the protein would stay with her longer and help her keep her energy up during her hike. She “certainly felt full” when eating this way so she felt like in that regard it was working. She did not have the energy she was looking for though and that was a bit puzzling for her. She even understood it takes longer to break down protein than most carbs - so what’s the problem?
Protein does not provide energy. Carbohydrates and fat do. The protein may have satiated her (made her feel full) because it does not break down quickly and it does not create an insulin response. Your body also burns more calories to metabolize protein so in essence it was draining her of valuable energy during her long bouts of activity.
The better strategy in this case is to eat snacks heavy in carbs with limited amounts of protein. The best time to ingest foods high in protein and lower in carbs (not no carbs) is after the event.
Carbs during. Protein after. Win.
Dave
www.homeofficeworkouts.com
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on 9/29/2008
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10.3
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Words Can Be Worth a Thousand Pictures
fat loss, bootcamp
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This morning I when I finished my bootcamp class with a brand new group of great women, we were talking about long term strategies. Their goals are like most - fat loss. They are actually enrolled in a pseudo “biggest Loser” contest at a local gym and were looking for a better way to lose fat faster. I was explaining the importance of not just taking my bootcamp classes for 4 weeks - but how to develop a plan that works.
I spoke of how I subscribe to the 90% rule…if you can’t do it 90% of the time then ultimately you will have to start over again. They all agreed, having pesonallly suffered that fate in the past. Part of what I do is help people develop a way to allow exercise to fit into their lives, rather than trying to force their lives to fit around exercise.
Then came the quote.
“Either make time for exercise now or make time for sickness later”
Perfect.
Immediately I asked her if I could use her quote and blog about it a she obviously agreed.
Keep learning. Keep Sharing. Win.
Dave
www.homeofficeworkouts.com
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on 9/27/2008
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8.3
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A New Focus and a Bootcamp to Boot!
workout from home, bootcamp
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I must say this is the one of the busiest weeks I have had in a long time…but…it’s all good! Coming off the heels of the fitness conference last weekend I have been swamped with clients, I was highlighted in a regional newpaper special pull out section and I have refocused my goals with blogging.
I will continue to give commentary as usual. I will also be adding more pertinent information on how to reach your fitness goals at home. More articles, tips, and videos each and every week. I have purposely been writing about the human side of things and how that relates to fitness. That will not change as I believe without talking about that side of the coin - we will all be in trouble.
I have been “practicing” my video skills lately so here is my first go at it. This was a short video I took with the Flip Video Camera. Wow have things changed! It’s so easy! I uploaded this onto my YouTube Channel in about 10 minutes.
You can view it here => www.HomeWorkoutGuru.com
Now for todays tip for working out at home…
Make sure your find your favorite music and play it during your workout. You need to create an environment that you want to be in when you exercise at home. I had an in home client that used to workout to classical music. It wasn’t my cup o’ beans but he genuinely loved it so that’s what we listened to.
I prefer something up beat with a lot thump to it.
What ever your preference is for music, don’t suffer through another workout without it!
Live life. Workout. Win.
Dave
www.homeofficeworkouts.com
www.homeofficeworkouts.net
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on 9/26/2008
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1.8
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Busy Work vs. Getting it Done
motivation, human behavior, busy work, get it done
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I was sitting in the lobby on the Hilton Hotel in Stamford Connecticut, surrounded by the top 1% of the fitness industry professionals in the world. An overwhelming thought keeps crossing my mind that I believe I need to share with you. These people get it done. Since last night there have been a virtual sea of laptops with keyboards being pounded as these true professionals are working on their business and with their clients from a far.
I initially questioned how many of these trainers and business owners are actually accomplishing tasks that will ultimately help them reach their goals and how many of them are just doing “busy work”? Another word for busy work is procrastination.
How about you and your fitness goals and dreams?
Are you just doing busy work or are you getting it done?
Are you procrastinating while you hide behind your inefficient workouts?
Are you eating foods that you deem “not bad for me” or are you making choices that will help you reach your weight loss goals AND keep you healthy?
Are you wasting your valuable time?
By the end of the weekend there was absolutely no doubt in my mind that 99% of the fitness pro’s I witnessed were actually getting important things done. This crowd is the best of the best.
Are you surrounding yourself with like minded, positive people or are you being bullied by negativity?
I have purposely asked more questions in this post than given answers. The questions are mine. The answers are yours.
Ask. Answer. Win
Dave
www.homeofficeworkouts.com
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on 9/25/2008
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2.7
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High Fructose Corn Syrup is GOOD FOR YOU!
corn syrup
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Atleast that is the picture that is trying to be painted by a few commercials that are airing on television. Fellow fitness pro Scott Colby first blogged about it last week. At the conference in Connecticut I went to I was able to chat with Scott about it for a few minutes with Scott Tousignant, both are very respected and extremely successful in the fitness industry. We all agreed there is a play on words and it was very interesting that in both ads the target market was not the people in the actual ads…it was kids.
You can view both of them on my blog and I will post them as FitClips as well.
There are a few problems with these ads in my opinion:
1.) What is moderation? Take a trip to your grocery store and make a list of the items that do not have high fructose corn syrup. Before you raise your hand - look only on the shelves beyond fruits, veggies and meats.
2.) What is moderation? “How much can I have” is the question most often. As little as possible is the answer.
3.) High fructose corn syrup isn’t as bad for you as “they” say. What I believe these commercials are actually saying is that hight fructose corn syrup is no worse that any other sweetener. Maybe true - but I don’t want you ingesting those either!
The conversation I had with my colleagues didn’t end there but I want to leave you with time to think, question what you witness and form an intelligent opinion that you can take action on.
Please, write your thoughts and comments down!
Watch. Think. Win.
Dave
www.homeofficeworkouts.com
www.homeofficeworkouts.net
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on 9/24/2008
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8.6
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10 minutes and 13 seconds of PURE FITNESS
10 minute workouts, intensity
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The day I left for a conference in Stamford, Connecticut I felt like I barely had time to brush my teeth let alone get a workout in. I knew I had to move because I was about to sit on a train for 3 hours to essentially sit on my butt for the better part of two straight days.
Which I did.
I was stressed out, due not having to travel much since our boys came into the world, and I felt like a fish out of water as I packed at 4:30 am before I hit the road for my first client of the day. I must have checked my bags 20 times and still managed to panic half way to my clients house because I couldn’t remember where I put my train tickets.
Well - let’s just say they were right where I put them…in my bag!
While at my friend Gil Cohen’s Personal Training studio I forced myself to get one last workout in before I left knowing I would feel better after.
The entire workout took me 10 minutes and 13 seconds and here is what I did:
1.) Front Squats
2.) Pull ups
3.) Dips
My reps were 21 of each, followed by 15 of each and then I finished with 9 of each exercise. I did this in a circuit as fast as I could. Relative intensity kicked in and before I knew it I was performing my last 2 dips…thank GOD!
All of these exercises can be modified and they can all be done to YOUR personal relative intensity.
You can get a great workout in 10 minutes…especially when the alternative is to do nothing at all.
If you haven’t tried it yet - head on over to my site and give it a whirl. My 10 minute workouts are updated every single month along with new exercises, recipes, audios, articles, tips and more!
Take 10 minutes. Workout. Win.
Dave
www.homeofficeworkouts.com
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on 9/23/2008
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0 |
7.1
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Wii Fit is a JOKE!
wii fit, joke, obesity
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Yesterday I posted a FitClip which shows a video about Wii Fit. It is a very well done parody on the gaming system that has parents saying "it's not so bad compared to regular video games".
That may be true. So it the statement that peanuts are better than potato chips.
I posted the this entry on my blog as well so the video could viewed easily.
Is it funny, which was my first reaction, or is the joke on us - the fitness industry who is trying to battle obesity due to lack of activity and poor diet?
Take a peek here => www.primetimeworkouts.com and let me know what YOU think.
Investigate. Have an opinion. win.
Dave
www.homeofficeworkouts.com
www.primetimeworkouts.com
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on 9/23/2008
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9
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The Biggest Loser is one of the BIGGEST PROBLEMS!
the biggest loser
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Here is a reprint of an old article I wrote and I want to post it again now that a new season of The Biggest Loser is upon us.
First of all I want to congratulate all the individuals and families who have participated on the popular television show “The biggest Loser”. Their willingness to be sensationalized because of their weight issues is nothing short of courageous. The overall success in terms of weight loss, better health, and a new lease on life is inspiring to millions and borders on miraculous in many instances. The people who participate depict what weight loss and a better body actually do come from:
1. Proper Nutrition
2. High Intensity Resistance TrainingHigh
3. Intensity Aerobic Training
4. HARD WORK
Notice this short list does not include any excuses at all! Another positive influence this competition has on people is that anyone can lose weight with the right tools. ANYONE CAN LOSE WEIGHT WITH THE RIGHT TOOLS. This is unfortunately where this show loses me!
The viewing audience needs to be aware just how closely these people are monitored for the 3 months they are “on the ranch” and for the 3 months they are on their own. There has to be constant monitoring and adjustment of exercise, meals and rest to insure the success of the contestant and for their safety and well-being. Let me ask this simple question: What percentage of the population do you think has a Personal Trainer, Nutritionist, Medical Doctor and Physical Therapist with them every step of the way for 3 months straight? Would you agree it is not the over 70% of Americans that are overweight. But it would not make for “good television” to disclose too much of what really happens behind the scenes. So the people who suffer are the newly inspired millions that have no plan, no help and certainly no staff of professionals to lead them.
One of the pinnacles of this deception came when the producer of the show al... read entire entry
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on 9/23/2008
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9.1
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THIS WEEKEND CHANGED EVERYTHING!
autism, asberger's, fitness professional
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I just spent 3 days in Stamford Connecticut with 300+ of the brightest, most professional fitness trainers and owners from all over the world. The underlying theme over the weekend was to take action...something I have been writing about for months.
The dress was business casual (no spandex and tight t-shirts), the egos were left at the door and the networking that went on was nothing short of incredible.
It was so powerful in fact, that just one connection I made was worth 10 times what I spent on travel, hotel AND for the conference. I spent some time with Brian Grasso, founder and CEO of the IYCA (International Youth Conditioning Association) and it was the pinnicle of a career changing, and life changing decision that I have known I had to make.
I will be taking on the task of creating opportunities for kids on the spectrum of Autism and kids with Asperger's Syndrome to be physically active. Whether it be via connection to a qualified fitness professional for individual or small group training or through fun, non-competitive sports activities, my goal is to provide as many outlets as possible because presently...there are none.
These children are simply left to fend for themselves with no way to stay active.
In order to reach this goal, my focus will first be on research and programming, then on creating duplicatable systems that can be taught through this future organization to fitness professionals domestically and around the world.
There, I finally got it out!
Please pray for me and if you know of any resources or would like to help send me an email at dave@homeofficeworkouts.com
Take Action. Give Back. Win.
Dave
www.homeofficeworkouts.com
www.primetimeworkouts.com
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on 9/22/2008
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10.7
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Insane Fitness
fitness, fat loss, insanity
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INSANITY can be described as doing the same thing over and over again…expecting different results.
In the United States one example of this is repeatedly continuing to disrespect and attack Governor Sarah Palin by personally attacking her – thinking somehow it will change the fact that she has more executive experience and real life qualifications than the Presidential candidate on the opposing ticket. (It also does not change the fact that Sarah Palin is NOT running for President). Insane.
What behavior do you engage in everyday while expecting a different outcome?
What self defeating eating habits do we continue to with while believing if we just do some extra cardio we can justify it. Hmmm….I’m still gaining weight though. Insane.
How many people do you know that still do the same long, slow and boring cardio workouts – and they are getting heavier not thinner? Insanity.
I am still approached by many people that have extremely busy schedules, who ask for my help to lose weight, and want to add an hour (or more) of exercise per day. After just a few questions on my part they usually elude to the fact this is the 100th time they have started an exercise program.
Why did they fail in the past? No time.
Sooooooo – WHY WOULD THIS PERSON SET THEMSELVES UP TO FAIL AGAIN!?
We live in a world where more is deemed better. More money, less of a life. More food for less money. More results with less effort. More of a house and less of a home. More work and less family time.
MORE FAT and LESS FITNESS.
The strategy that works in relation to fitness is this: the amount of actual time you have to dedicate to fitness everyday should determine what you do. Doing less does not mean less effort. Actually it can mean more, much more.
Here is a list that is organized according to least amount of time available on top to most available time on ... read entire entry
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on 9/22/2008
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6.9
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The 9/11 Effect on Fat Loss
9/11, fat loss, prevention
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In the United States, today is the 7th anniversary of the worst attack on U.S. soil in history. There was a collective wonderment as thoughts of confusion and “how could this happen” reigned through the minds of all of us.
Prior to that day, if you asked most people they would say “that could never happen”, “not here” and “not in MY backyard”. Well it did. Then, shortly after, planning began on how to prevent this from every happening again. Thankfully it has not happened again. I pray it never does.
This story is so familiar in our individual lives when it comes to our health. No one thinks a health challenge will invade their lives or the life of someone they love – until it does. When that challenge is dealt with and hopefully eradicated…many people will change gears, adopt a healthier lifestyle and fight to not let it happen again.
In both cases there can be debate about prevention.
Could we have prevented the events of September 11, 2001? Can health challenges be prevented by exercising regularly and eat well? Arguments can be made on both sides and if you have read any of my other articles or posts – I bet you know what side I am on.
Science, statistics, anecdotal evidence and 1st hand experience aside, is it not reasonable to ere on the side of caution? Would you not want to “stack the cards in your favor”? I say yes.
Fat is not healthy. Not exercising and eating poorly increases one’s risk of disease and death.
Don’t wait to be reactive but be proactive. If you lead a healthy lifestyle – reach out to your friends and neighbors the same way millions of people all over the world did on 9/11…help. Walk with someone. Share healthy recipes. Refer your trainer or gym. The only way we can combat the epidemic of obesity is to fight it together.
I have written about taking action before and today reminds us all that action instead of inaction can save lives.
... read entire entry
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on 9/11/2008
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7.3
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The Enabling of Fat People
fat people, enabling, lose weight
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“We Fit Your Life” is the mantra of a website called LivingXL. This business, like many others you can find on the web, caters to “oversized” people. Yes there are plenty of people who are larger than the averaged Joe…or Jane.
Case in point is one of my good friends from college. In his early 20’s he was 6’4” 240 pounds. He was big, fast, strong and in shape. In fact when he tried out for the New England Patriots football team his body fat was 9 – 11 percent. You may know people who are bigger…much bigger AND in shape.
Is this the segment of the population that these companies pursue? I think not.
The market these companies target is our overweight and obese friends and neighbors. That’s why you will see weight ratings next to fold out chairs 500 and even 800 pound capacity.
Not many of the advertisements depict a person who is off the height and weight chart but seems to be, visibly anyway, in shape. This is part of our problem. Part of the culture we have created.
Enabling.
Patronizing.
Giving up.
Would you give an alcoholic a drink? Probably not. If you think that analogy is unfair. Think about it. Making fat people feel more comfortable in their extremely unhealthy state is sending the message that it is ok. You couldn’t lose the weight. You are a victim and here is a way to make you feel better about what has happened to you. Wrong.
I feel the same way about teenage pregnancy. Instead of teaching abstinence many want to hand out condoms in schools because “all the kids are doing it” or “they’re going to do it anyway”. Then when two kids lives are turned upside down the politicians can fight over whether the child having a child has the right to choose an abortion because, let’s face it, the baby would be an inconvenience. My home state has a “complete sex education” stance rather than teaching abstinence and my state also has the HIGHEST rate of ... read entire entry
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on 9/10/2008
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8.6
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Tracking your progress = SUCCESS
diet tracker, fitness tracker, progress, powerful, diet analysis
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The great thing about tracking your own progress during your journey to a leaner, healthier body is that it is inherently valuable. You are tracking your victories, your speed bumps, your consistency…your success! In order to get a complete picture of where you are now with your diet and where you need to go – one of the most powerful tools that can be utilized is that of journaling everything you eat.
Write everything down. Water, snacks, mints, fruit…EVERYTHING! Most people will immediately see, on paper right in front of their eyes, what needs to be changed. After this important step you are on your way to weight loss success.
But then what? How is someone supposed to substitute for better choices, add clean and nutrient dense Calories or even plan meals? What if it was done for you with 100’s of choices of foods, meals and even menus? Keep reading.
Workouts can be logged and tracked the same way. This all lends itself to planning for your success rather than planning for failure. Track exercises, reps, sets, resistance…every part of your workouts. Tracking workouts will surely motivate you to keep striving forward – especially when you see in black and white how much progress you are making day to day, week to week and month to month! There is something very powerful about seeing your own progress, detailing improvement and outlining every success along the way to your dream.
There are endless combinations of workouts and routines so where would someone begin this process? What if there were 100’s of exercises and tons of workouts ready to go when you are. What if you could create your own workouts from scratch and track those workouts by running custom reports to see your progress? You can.
Tracking your diet and workouts can all be done at my fitness and diet tracker which originally was only available to members of my exclusive website HomeOfficeWorkouts.com. I spent months and a lot of money wi... read entire entry
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on 9/9/2008
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4.3
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You don't REALLY want to lose weight...
lose weight, goals, new years resolution
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...you just think you do.
You don’t REALLY want to lose weight
IF you have set a weight loss goal in the past and not achieved the goal then that was not your REAL goal.
IF you have “tried your hardest” to lose weight and failed – then you did not want to lose weight. You just thought you did.
IF you have “started over” right before every vacation, right after every a vacation, for every New Year’s resolution, every fall when the kids go back to school or after every big blowout eating binge – then you don’t REALLY want to lose weight.
What DO you want?
Will losing weight make you happy – truly happy?
IF you lose those 10 pounds…will you not be the same person with all of the same issues in your life? Will your problems go away? No.
The truth is for most people weight loss is nothing more than having a nicer car, a bigger flat screen TV, the bigger house, another “toy” in the garage, or something else that is superficial. Weight loss is the easy stuff – it’s like shelling out the cash for the new TV. But what happens a week later, a month later…six months later? Is life better because that new flat screen is hanging on the wall? Is your life complete because you can fit back into your skinny jeans?
I submit not - and that is one of the main reasons for failure with weight loss whether that failure is right out of the box or after temporary weight loss success.
IF you or someone you know REALLY wants to lose weight the first thing that has to be addressed is life. Start on fixing your life and you will fix your weight.
Start Fixin’. Start livin’. Win
Dave
www.homeofficeworkouts.com
www.homeofficeworkout.net
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on 9/8/2008
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5.6
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Sarah Palin's Exercise Routine
sarah palin, marathon, obstacles
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In the United States Governor Sarah Palin is the Vice Presidential nominee for the Republican Party. She has become a house hold name in a matter of days.
My curiosity has gone beyond her political views and accomplishments as I have also learned of her dedication to staying in shape. It has been reported that Sarah Palin has completed a marathon in under 4 hours! Quite impressive.
Even more impressive is discovering exactly when she had time to train for a marathon. With a husband, kids, a home to manage, and the many responsibilities she has endured as a political figure Sarah Palin often ran at midnight. Granted in Alaska it is still light out at midnight – the point is she had a fitness related goal and attained it without letting obstacles get in the way.
So often the smallest speed bump gets us “off track” resulting in failed fitness goals.
A bad day at work.
Not “feeling like” working out
The kid’s activity schedule
Late night snacking
Lack of will power
The unexpected
When you set your goals did you think about the possible factors that could derail your efforts resulting in yet one more failed attempt?
To set yourself up for success ask yourself these very important questions:
1. What obstacles could get in your way or even prevent you from reaching your goals? Write them down.
2. What strategies can you put in place to prevent these obstacles from doing so? Write them down.
Take charge of what is important to you and don’t let anything get in the way. If you want to become the Governor where you live, raise a family, start a business or just be in the best shape of your life…do it and let no obstacle steer you off course.
Plan ahead. Crush obstacles. Win.
Dave
www.homeofficeworkouts.com
www.homeofficeworkouts.net
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on 9/6/2008
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21
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Got Muscle Confusion?
muscle confusion, results, exercise routine
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A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"
This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.
What happened? And, more importantly, what can you do about it?
You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.
The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.
The Solution: It's time to shake things up, and to apply the concept of muscle confusion.
Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:
Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Mode: There are so many different styles of exercise out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
Style: So ofte... read entire entry
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on 9/4/2008
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