The World’s Leading Experts Reveal

Proven Strategies for Optimal Health,

Fitness, and Nutrition

FEATURING FEATURING LUKA HOCEVAR

Dax Moy Luka Hocevar is a highly sought after strength coach and fitness pro-
Tyler English fessional in Seattle, WA. He is the owner of Hocevar Performance and
John O’Connell Vigor Ground Functional Training Center, Seattle, as well as co-owner
of Vigor Ground in Ljubljana, Slovenia.
Paul Mort
Tim Saye Luka’s training methods include a mixture of powerlifting, Olympic
Graham Webb weightlifting, kettlebell training as well as many other methods to
produce significant strength and performance gains, and body com-
Steve Butters
position transformations. His specialty is his versatility to provide the
Trevor Buccieri highest quality training for every ability level – from the young athlete Physical fitness is not only one of the most important
Becky Williamson or fitness enthusiast to the elite/professional athletes. The World’s Leading Experts Reveal Proven Strategies keys to a healthy body; it is the basis of dynamic and
Oliver Chapman Luka has trained national and world champions, Euroleague and NBA basketball players, NFL for Optimal Health, Fitness, and Nutrition creative intellectual activity.
Damien Maher and MLB athletes, UFC and other mixed martial arts fighters, as well as athletes from multiple ~ John F. Kennedy
Nick Berry other sports. He devotes the same passion to all of his clients who are committed to reaching It is a well-established fact that we depend on our fitness
Holly Rigsby their goals – regardless of what they are striving to achieve. and good health to lead a long and productive life. In our
Timothy J. Ward His gym has been featured in Men’s Health and was part of 2010 Men’s Health Challenge in childhood, we feel invincible, and often think that way. So
Slovenia. Luka has also been featured in Stack magazine and been recognized as one of the top how can we protect our good health as we get older – in
Pat Rigsby
order to maximize our productivity and enjoyment of life?
Dean Coulson 3 personal trainers in Western Washington.
Have any of the following questions ever occurred to you?
Mike Bach Luka has created the unique complete 30-minute training session, which allows busy-profes-
sionals to drop body fat and get leaner than ever, but also get stronger, move better and get rid • Is there a secret to losing weight and/or building
Sam Feltham
of aches and pains – all in 30 minutes/session. muscle mass?
Nicky Sehgal
To learn more about Luka Hocevar and how you can receive the free: “Complete 30 Minute Fit- • Is there a secret to maintaining your body size/
Brad Hall shape when you get it to where you want it?
Dustin Williams ness: Get Lean, Strong and Pain Free in Less Time Than It Takes to Watch Your Favorite TV Show”
videos, visit: www.VigorGroundFitness.com. • Is there a health or fitness secret that would help
Ron Jones you that is not being shared?
Luka Hocevar Contact:
The answers to these and many other questions lie inside
Clint Howard Luka Hocevar
the pages of this book. The Celebrity Experts® who authored
Ryan Riley
www.VigorGroundFitness.com FEATURING this book have been through many of the same phases that
luka@hocevarperformance.com
Tony Rodriguez Larkin
Steve Long LUKA you have gone through – in their quest for answers.
These Celebrity Experts® share their expertise and knowl-

HOCEVAR
edge of mindset, nutrition and fitness to assist you in your
Kyle Jakobe
quest for better health and an improved body. These men
Jon Le Tocq and women have been guiding and training others like
Alwyn Cosgrove & THE WORLD
ORLD yourself to attain the level you aspire to – to be the best that
Rachel Cosgrove FITNESS
ITNESS ELITE you can be – to use a familiar term.
This book is called The FIT Formula for a reason. Here is an
opportunity to finally come to terms with your long-term goal.

The Authors in this book have donated all royalties to Marketers for Good.
In the immortal words of an unknown author – we must …
For more information, please visit www.MarketersForGood.org
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 The World’s Leading Experts Reveal
Proven Strategies for Optimal Health,
Fitness, and Nutrition

FEATURING
THE WORLD FITNESS ELITE
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 Table of Contents

Foreword
By Dax Moy ................................................................................ 13

Chapter 1
Eating for YOUR Body Type
By Tyler English .......................................................................... 17

Chapter 2
Eat More and Stop Exercising—
A 21st Century Approach to Health and Fitness
By John O’Connell ..................................................................... 29

Chapter 3
Why Women Store Fat In The Lower
Body And What To Do
By Paul Mort ............................................................................... 39

Chapter 4
Putting Weight Loss Theory into Practice and
Maintaining the Results in a Balanced Way
By Tim Saye – London ............................................................... 43
Chapter 5
Are your Hormones Making You Fat?
By Graham Webb & Steve Butters ............................................. 51

Chapter 6
The Simplest Most Effective
Nutrition Plan
By Trevor Buccieri ...................................................................... 63

Chapter 7
Fitness and Weight Loss for
Baby Boomer Women
By Becky Williamson .................................................................. 73

Chapter 8
How to Develop Hero Focus
By Oliver Chapman .................................................................... 81

Chapter 9
Be Fit For Life
By Damien Maher ....................................................................... 89

Chapter 10
Goal Setting, Action Planning,
and Achievement
By Nick Berry ............................................................................. 105

Chapter 11
Get Off The Scale To Get Results
By Holly Rigsby .......................................................................... 113
Chapter 12
Kaizen Fitness and the Hedgehog
Concept: A Model for Long Term
Fitness Planning
By Timothy J. Ward .................................................................... 121

Chapter 13
The First Step to Fitness Success
By Pat Rigsby ............................................................................. 129

Chapter 14
The Power of Intention
By Dean Coulson ........................................................................ 135

Chapter 15
Your Personal Trainer Isn’t
So S.M.A.R.T.
By Mike Bach ............................................................................. 143

Chapter 16
The Fit Formula –
Because You’re Worth It...
By Sam Feltham ......................................................................... 153

Chapter 17
The Fit Formula –
Your Journey of a Lifetime
By Nicky Sehgal ......................................................................... 161
Chapter 18
Inside the Mindset of an Athlete
By Brad Hall ............................................................................... 169

Chapter 19
Realism For Fitness
By Dustin Williams ...................................................................... 177

Chapter 20
Igniting Shift To Solutions:
30 Minutes For 30 Days!
By Ron Jones ............................................................................. 185

Chapter 21
The Complete 30-Minute
Training Session –
Feel Better, Get Stronger, and Look
Like You’ve Always Wanted To
By Luka Hocevar ........................................................................ 193

Chapter 22
Metabolic Resistance Training:
The Fat Loss Formula
By Clint Howard, MS .................................................................. 201

Chapter 23
Core Concepts For Sexy Abs
By Ryan Riley, CSCS .................................................................. 209
Chapter 24
Unstable Surface Training Myths
By Tony Larkin ............................................................................ 217

Chapter 25
Train Smarter Not Harder
By Steve Long ............................................................................ 225

Chapter 26
From Joe To Pro -
Without Machines
By Kyle Jakobe ........................................................................... 233

Chapter 27
How To Design ‘Guaranteed Results’
Training Programs
By Jon Le Tocq ........................................................................... 241

Chapter 28
Self-Limiting Exercises
By Alwyn and Rachel Cosgrove ................................................. 251
 FOREWORD

Foreword
By Dax Moy

W ith so many books on fitness and fat-loss already in print, it may

seem to some that pretty well anything that can be said about the
subject has been said already. Following that line of reasoning, the ad-
dition of yet another book adds little, if anything, to the ‘big picture’ of
achieving lifelong fitness.
Most of the time, those raising such a point would be right. After all, most
of the fitness and fat-loss information that finds its way onto our book-
shelves is often little more than a very general rehash of ideas that are de-
cades old. (Sometimes more!) They do little to enhance our ability to get
to where we want to go faster, and stay there longer, than we already do.
And if that’s not happening, then, at least to my way of thinking, these
kinds of books are nothing more than ‘padding’, that superfluous ‘extra’
that adds nothing but even more information to sift through… as if we
didn’t have enough already!
This is one of the reasons why, in just over a decade within the health
and fitness profession, and with a pretty high standing among my peers,
I’ve not gone out of my way to recommend more than a handful of
fitness or fat-loss related books. I simply didn’t want to be seen to be
adding to all of the ‘noise’ that’s already in circulation around this topic.
The way I see it, most people are already drowning in fitness and fat-loss
information. Information that they’re not sure how to use – whilst at the
same time thirsting for the knowledge that’ll truly make the difference
in their pursuit of their goals.

13
 THE FIT FORMULA

So when I was asked to write the foreword to this book, I set some
pretty simple and straightforward criteria in place to see whether or not
I’d be happy to recommend it to others.
The first question I asked myself was, “Does this add anything new
that people didn’t know before?” That, of course, is a difficult question
to answer when you think about it. After all, I have no way of knowing
exactly how well-read you or anyone else reading this book is already,
right?
That said, I’m fairly certain that new and intermediate exercisers will
learn a lot of valuable information that’ll take them closer to their goals.
In addition, the even more advanced exercisers will be exposed to new
applications of older ideas that they’re already familiar with.
So far so good I guess, but remember, I said that simply providing in-
formation in and of itself just wasn’t enough for me to feel comfortable
promoting this or any other book. For that to happen, it would have to
take over where information left off. It would have to provide meaning-
ful knowledge.
So the second question I asked myself was, “Is what’s being shared here
coming from those who’ve had consistently predictable and reproduc-
ible results?” It wasn’t enough that the information sounded plausible,
I wanted to know if the contributors had a track record of getting great
results for their clients again and again by using the concepts they’d
shared in the book. After all, the surest signs of mastery are predictabil-
ity and reproducibility, right? ANYONE can get a couple of ‘one-off ’
success stories under their belts, but it takes a real master to do it over
and over.
Thankfully, as I worked my way through the contributors, one thing
became crystal clear; each of them had been consistently helping their
clients to get their results faster and keep them longer than fully 99% of
the industry – and had ‘sackloads of evidence’ to prove it.
Seriously, this book The FIT Formula, has some of the best fitness pro-
fessionals in the business contributing to it, both those who are already
world-renowned for their approaches as well as those whose names may
not be on your radar right now, but who are undoubtedly set to be the
fitness superstars of the future.

14
 FOREWORD

Don’t waste this opportunity to use this wealth of knowledge!

Grab it with both hands. Apply what you learn from the following pages,
and whatever health and fitness goals you’re currently working toward
will be achieved far faster and last longer than they would otherwise. I
guarantee it.
Within these pages lie all the education and the motivation you’ll ever
need to get to where you want to go. All that’s missing, in order for you
to actually get there, is the magic ingredient that only you can provide…
the perspiration, or at least, the dedication to apply what you learn.
Add that and big things are on their way, I promise.
To your success!

Dax Moy
The UK’s Leading Personal Trainer, Founder Of Personal Trainer Success Academy
Author of the best-selling MAGIC Hundred Goal Achievement Program, The Look
Great Naked Challenge and The Elimination Diet Detox Plan.

15
 EATING FOR YOUR BODY TYPE

CHAPTER 1

Eating for YOUR Body Type

By Tyler English

A single search of the word “diet” into Google will leave you with 565
million results in about 0.16 seconds.
Now imagine if you could actually transform your body that fast. Though
as you’ve probably figured out by now, it takes a little more work than
that. I’m not here to tell you the impossible, but what I can tell you, is
that aside from the thousands of diet plans out there – YOU ARE IN
CONTROL!
Yes, there is something that you can do to help lose body fat, gain lean
muscle and feel better. It will take a little bit of work, and it is not a
miracle fix. I hope that after reading this chapter you will understand
how my experiences, both personal and professional, have allowed me
to help transform the way I “diet” – as well as the approach my clients
take when dieting.
This is a way for you to discover how you are unique, how you are in
control of your body and how you can help transform that same body
into the best shape of your life.
The Skinny Athlete
My goals when I first started exercising in my teen years were not to lose
body fat, but to gain weight. I know, hardly what most of you want to

17
 THE FIT FORMULA

hear. Being an athletic skinny kid growing up I found it hard to put on

weight. The end result, I would get overpowered by bigger kids on the
soccer field, basketball court and I never was the “homerun champ” in
Little League. I actually made every All-Star team without ever hitting
a homerun, well unless I count those 2 inside-the-park homeruns.
At that age I ate what ever I wanted but would always maintain an ath-
letic skinny frame. This was likely because I played every sport imagin-
able and my caloric output most likely superseded my caloric input.
I grew up with an Italian grandfather so for me it was always, eat more
food, and to grow, eat more food. When your grandfather’s nickname
was “Bull” you listened. I didn’t see the healthy side of food until I was in
college. By then I had put on a good amount of muscle in the later years
of high school through strength training and eating more, so for me, it
was easier to make the smarter choice.
Don’t get me wrong, I most definitely was still the typical college kid,
I just made time to workout and chose better meal options.
To me, putting on muscle always had meant, “eat protein.” After all, that
is what all the popular magazines were telling me to do.
I first discovered my body type when I was in college but I never really
grasped the concept of eating for my body type until I began my transi-
tion into the natural bodybuilder world. It was here that I learned why
my body could consume more carbohydrates then most people.
Genetically You ARE Different
The number of genetic fat cells we possess can be significantly different
from person to person. The end result is it makes it harder for some to
lose weight. I can tell you from experience that only in a small percent-
age of people do genetics play a major role in making it easier to gain
weight.
When I first tell someone this they immediately look to blame their
genetics and I’m not going to downplay the role of your metabolism. It
is important and plays a large role in the success of weight management.
The keys to success actually have a lot to do with WHAT you eat and
in WHAT amounts.

18
 EATING FOR YOUR BODY TYPE

Have you ever heard the term “eating for your body type”?
Your body will typically fall into one of three body types or somato-
types: ectomorph, mesomorph, and endomorph. It’s very uncommon
for a person to fit perfectly into just one of the three categories. Many
times a person’s lifestyle can alter what may have been their natural body
type. In this case, an almost hybrid body type is created.
So What Body Type Are You?
First we you need to look at the different somatotype or body types:

Endomorph Mesomorph Ectomorph

Ectomorph Mesomorph Endomorph

19
 THE FIT FORMULA

Ectomorph
An ectomorphic somatotype is naturally thin with skinny limbs with
stringy muscles. Think of a person whose body type resembles that of
an endurance athlete. These are the people whose body is thyroid domi-
nant – meaning they have a fast metabolism and a higher carbohydrate
tolerance. Growing up I found myself in this category but knew nothing
about it. For me, it would have been easier to eat more carbohydrates,
but instead I found myself consuming all things protein.
Ectomorph Characteristics:
• Small frame and bone structure
• Thin
• Long and stringy muscles
• Flat chest
• Thin shoulders with little width
• Hard to gain weight
• Fast metabolism
Usually ectomorphs find it very difficult to gain weight due to their
fast metabolism. Ectomorphs can usually lose body fat easily with small
changes to diet though making it extra difficult to hold onto valuable
lean muscle mass.
Mesomorph
A mesomorphic somatotype carries a more naturally muscular or ath-
letic frame. This body type finds it easier to build muscle as they tend to
be testosterone and growth hormone dominant – meaning they have a
easier time holding onto lean muscle gains although they gain fat more
easily than ectomorphs.
Mesomorph Characteristics:
• Naturally muscular
• Athletic
• Strong
• Well-defined muscles
• Rectangular shaped physique
• Gain muscle easily
• Gain body fat easier than ectomorphs
The mesomorph body type is a great platform for building a lean mus-

20
 EATING FOR YOUR BODY TYPE

cular physique as they find it easier to gain and lose weight. Most meso-
morph physiques have larger muscles and naturally muscular physique
that can resemble a physique competitor or bodybuilder.
Endomorph
An endomorphic somatotype is naturally broad and thick. The main
characteristics are being insulin dominant, having a slow metabolic rate
and low carbohydrate tolerance. Their body structure is one of a wider
waist, larger bone structure, heavily muscled yet carry extra body fat
around the midsection.
Endomorph Characteristics:
• Soft round body
• Shorter build or “stocky”
• Round physique
• Thick arms and legs
• Finds it hard to lose body fat
• Slow metabolism
Due to endomorph’s low carbohydrate tolerance and insulin dominant
characteristics they often find it very difficult to lose body fat, especially
in the central region (abdominal, low back).
A “New” Body Type?
You shouldn’t get too hung up on trying to figure out your body type
classification. In my experience often times a person’s lifestyle can alter
what may have been their natural body type, forming almost a hybrid
body type. Instead focus on your personal goals.
Take for example my experience as a young athlete. I was more of an ec-
tomorph but have transformed into more of an ecto-mesomorph (ath-
letic and muscular, yet still on the thin side). Or a person who may see
their body transform into more of an endo-mesomorph (someone who
is heavily muscled and carries extra body fat around the midsection).
This can happen for other reasons as well. I became a hybrid of an ec-
tomorph and mesomorph through my eating and exercise habits yet
someone can also be a natural ectomorph who due to years of inactivity
and poor food choices might have developed poor insulin sensitivity and
carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

21
 THE FIT FORMULA

Don’t get too hung up on discovering your “exact” body type. For many
people it takes proper planning, consistency and time to truly discover
what will work for your body and ultimately your body type.
Calories for Your Body Type
I will go out on a limb and say that the majority of the people reading
this are looking to lose body fat. Fat loss requires that you achieve a
negative energy balance or the result of total calorie expenditure exceed-
ing total calorie intake. What many fail to mention is that whether you
track it or not, it still counts. Losing weight and ultimately fat loss is not
just about numbers, it’s physiology. So remember, your genetics, your
body type and your metabolism will play a role in your success. Ulti-
mately, you are still in control as you decide what to consume.
For that same majority, understand these tables are simply calorie estima-
tors and they may vary person to person. The calculations from both con-
tributing factors can be your activity level, current diet and exercise regime.
Fat Loss
For those that have the access to measure body fat percentages the equa-
tion is still simple but based on current percentage of body fat and cur-
rent lean body mass.
Current Body Fat Calorie Intake
6-12% 17K per pound of LBM
12.1-15% 16K per pound of LBM
15.1-19% 15K per pound of LBM
19.1%-22% 14K per pound of LBM
22.1 or above 13K per pound of LBM
Example A: A woman with the body fat percentage of 22% who weighs
150 pounds would consume 1638 calories.
Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percent-
age, 22)
Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of
body fat)
Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories
per pound of lean body mass)
Example B: A man with the body fat percentage of 22% who weighs 200

22
 EATING FOR YOUR BODY TYPE

pounds would consume 2184 calories.

Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percent-
age, 22)
Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of
body fat)
Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories
per pound of lean body mass)
For most people it’s difficult to have access to an accurate measurement
of body fat. So for these people I’ve put together a chart to allow you to
configure your calorie range needs based entirely on your current body-
weight and activity level.

Activity Level Weight Loss

Sedentary (minimal exercise) Bodyweight x 10-12
Moderately Active (3-4 times/wk) Bodyweight x 12-14
Very Active (5-7 times/wk) Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to

shed body fat would keep her caloric range in between 1500 (150 x 10)
and 1800 (150 x 12).
Example B: A moderately active man weighing 225 pounds who wants
to shed body fat would keep his caloric range in between 2700 (225 x
12) and 3150 (225 x 14).
Now for those of you out there that are saying “I don’t want to lose
weight” or “I want to gain weight,” I’ve put together a chart for calorie
recommendations as well.
Weight Maintenance

Activity Level Weight Maintenance

Sedentary Bodyweight x 12-14
Moderately Active (3-4 times/wk) Bodyweight x 14-16
Very Active (5-7 times/wk) Bodyweight x 16-18

Example A: A moderately active woman weighing 140 pounds who

wants to maintain her weight would keep her caloric range in between
1960 (140 x 14) and 2240 (140 x 16).

23
 THE FIT FORMULA

Example B: A moderately active man weighing 180 pounds who wants

to maintain his current body weight would keep his caloric range in
between 2520 (180 x 14) and 2,880 (180 x 16).
Weight Gain

Activity Level Weight Loss

Sedentary (minimal exercise) Bodyweight x 16-18
Moderately Active (3-4 times/ Bodyweight x 18-20
wk)
Very Active (5-7 times/wk) Bodyweight x 20-22
Example A: A very active female weighing 120 pounds who wants to
gain weight would keep her caloric range in between 2,400 (120 x 20)
and 2640 (120 x 22).
Example B: A very active male weighing 150 pounds who wants to gain
weight would keep his caloric range in between 3,000 (150 x 20) and
3,300 (150 x 22).
Macronutrients For Body Type: The Hidden Secret
As humans, our genetics can play a major role in fat loss. Our body type
or somatotype is a way for us to generally categorize our body’s structure
as well as muscle, fat storage and distribution.
Your body will typically fall into one of three body types:
Ectomorphic: Have lower body fat storage and therefore can consume
more carbohydrates, and less protein and less fat.
Recommended Starting Percentages.
Protein: 20 - 25%
Carbohydrates: 55 - 60%
Fat: 20 - 25%
Mesomorphic: Have a stronger ability to control body fat levels. Meso-
morphs can consume more protein and fat than that of the ectomorph,
yet due to moderate carbohydrate tolerance may need to consume fewer
carbohydrates.
Recommended Starting Percentages.
Protein: 30 - 35%

24
 EATING FOR YOUR BODY TYPE

Carbohydrates: 40 - 45%
Fat : 30 % - 35%
Endomorphic: Due to a low tolerance for carbohydrates, endomorphs
can succeed with more protein, more fat and less carbohydrates in their
daily consumption.
Recommended Starting Percentages.
Protein 35 - 40%
Carbohydrates 25 - 30%
Fat 40 - 45%
Putting It Together
Now that you understand how many calories you need and how your
macronutrients will be determined, let’s put it all together based on body
type, activity level and ultimate goal.
Let’s take a 150 pound sedentary client who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.
Based on my earlier recommendations her calorie needs will fall between
1500 kcal per day and 1800 kcal per day (bodyweight times 10 to 12)
I’ve identified her macronutrient ranges to be the following 35% pro-
tein, 25% carbohydrates, and 40% fat. (These can always be varied)
So now I need to predetermine the amount of calorie and macronutrient
recommendations. To make things easier for her to start, we are going to
keep her at 1500 calories (kcal) per day.
Protein = 525 kcal (1500 x .35)
Carbohydrates = 375 (1500 x .25)
Fat = 600 kcal (1500 x .40)
She would then target the following amount of grams for each macro-
nutrient. Each gram of protein and carbohydrates contains 4 kcal and
each gram of fat contains 9 kcal.
Protein = (525/4) = 131 grams (Rounded down from 131.4)
Carbohydrate = (375/4) = 94 grams (Rounded up from 93.75)
Fat = (600/9) = 67 grams (Rounded up from 66.6)
This client would find her better success would be to break these ranges

25
 THE FIT FORMULA

up over 5-6 meals or feedings throughout the day due to low carbohy-
drate intake.
She would also need to do her best to stay within 5 – 10% of these mac-
ronutrient ranges to achieve the best rate of fat loss. Consistency plays a
major role in fat loss!
Individualizing Success
Whether you think you are an ectomorph, mesomorph or endomorph,
you need to look at the big picture. Do not get overwhelmed attempt-
ing to configure the correct macronutrient ranges for your body type. I
always recommend that a client look first at their ideal goal set.
Is your main goal fat loss? Then begin with the endomorphic recom-
mendations, weight loss caloric ranges and adjust your meal planning
accordingly.
If your main goal is muscle gain, then you may look to start with more of
an ectomorphic macronutrient recommendation, weight maintenance
or weight gain ranges and adjust as your activity level increases.
For the endurance athlete, you too may want to start with more of an
ectomorphic recommendation and adjust according to your training
schedule.
We all are different and we all have different training goals. I know that
with these strategies in place you will begin to help shape and transform
your body in the direction of your personal goal.

26
 EATING FOR YOUR BODY TYPE

About Tyler
Tyler English prides himself on being a no-nonsense Fitness
Professional who is serious about one thing: achieving your
results faster than anyone else. Tyler has quickly become
Connecticut’s leading Fitness Expert. He is the founder of
Connecticut’s Most Elite Fitness Program, Connecticut Fit-
ness Boot Camp. He is owner of two of Connecticut’s Top
Personal Training Facilities, Tyler English Fitness in Canton and Tyler English’s Fitness
Revolution in West Hartford.

Tyler’s vision has always been to create a facility that would allow only those serious-
ly committed to creating the lifestyle change that is your personal health and fitness.

That vision has continued to expand as Tyler joined forces with Dr. Joe Klemcze-
wski and became the first Diet Doc Permanent Weight-Loss Program and Clinic in
Connecticut. Tyler’s fitness industry endeavors didn’t stop there, as at the same time,
he was selected to become the first Athletic Revolution franchisee in the state of
Connecticut. Providing youth fitness and sports performance programming is a
natural extension of his commitment to the community.

Tyler is an International Best-Selling Author - he is co-author of Total Body Break-

throughs - and his programs have grown to be featured in Shape, USA Today, on
Natural Bodybuilding Radio, CT.com, NBC (Connecticut), FOX and WTNH TV, while
helping hundreds of busy men and women from all over Connecticut get into the best
shape of their lives.

Tyler’s work ethic and dedication to goals and a results-oriented lifestyle is apparent
in his own body of work. He earned the honor of a Professional Natural Bodybuilder
with the World Natural Bodybuilding Federation (WNBF) in only 3 years of competition
and won the 2010 WNBF Mid America Lightweight Championship and finished as the
3rd place Middleweight in the World at the 2010 WNBF World Championships. Tyler
prides himself on training more like a world-class athlete than your typical gym-going
bodybuilder.

In his 8 years in Connecticut, he has helped well over 500 people change they way
they look, feel and move. Having worked in the fitness industry for close to a decade,
Tyler continuously saw the same thing occurring at gyms and health clubs: people
would repeatedly sign a one or two-year membership with the belief that this was
the place they were going to get in shape – when the truth was that many of these
soon-to-be frustrated exercisers would end up right back where they started.

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 THE FIT FORMULA

Tyler has created the “anti health club” environment within each of his facilities and
continues to help transform the lives of his clientele.

Tyler has become one of the most respected fitness professionals in the fitness in-
dustry – while always displaying a high degree of integrity, responsibility, and am-
bition. He has proven to be a respected leader within the fitness community, both
locally and nationally.

Learn more from Tyler at: www.TylerEnglishBlog.com

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 EAT MORE AND STOP EXERCISING

CHAPTER 2

Eat More and Stop Exercising

— A 21st Century Approach to Health and Fitness

By John O’Connell

E at more and stop exercising, sounds appealing and yet slightly con-
fusing, doesn’t it?
Why would Ireland’s top health and fitness coach recommend such an
absurd idea?
The whole concept of eat more and stop exercising is based on the prob-
lem that we simply do not eat enough nutritious food these days and
have stopped moving as we were born to do. This leads to a host of
problems from weight gain and an inability to lose weight, aches and
pains in the joints and muscles, all the way up to cardiovascular diseases
and cancers.
For the purpose of this book we’re going to stick to basic health and
weight loss.
Out with the old…
“I know what I need to do.” I’ve heard this statement many times during
consultations and general chats.
“Well, why haven’t you done it yet?” The reason is because you only
think you know what you need to do or what you should do.
And it’s based around the outdated theory of eat less and exercise more.

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This is a very flawed concept, put less fuel in and demand more energy
from the body!!
Also, what sort of notions and fears crop up when you think of eating
less and exercising more?
Diets, hunger, restriction, cravings, sacrifice, deprivation, low energy,
mood swings, gyms, hard, sweat, uncomfortable, failure, self-conscious-
ness, self-esteem, no confidence, doubt, boredom, no time, effort.
This list is endless and whether you relate to some or all of these, it means
you are exactly where the majority of people who start with me are.
STUCK!
They are stuck because they feel it’s too hard to diet and restrict and de-
prive themselves. They don’t get going long enough to get great results
because they get bored or have so little time to do it. Or they just fear
starting and failing again like before.
But it doesn’t have to be like this.
Everybody that comes to me has the same fears; they are no different to
you or I. But they decided to embrace my concept and run with it.
They decided to eat more and stop exercising. Instead of the usual ap-
proach, diet and more exercise, they focused on nourishing their bodies
and only did the most effective and efficient forms of training.
So before we go into detail about how to eat more and stop exercising, I
need to explain where this comes from and why it works so well.
Eat More simply means eating more nutritious food to feed our body
the raw ingredients it needs to function as optimally as we want it to.
We need calories to stay alive, we need fat to think, we need carbs for
energy, we need protein for repair, we need water to move and we need
vitamins and minerals to produce hormones. This is obviously a simpli-
fied version of the miracle of life, but it shows that, if we cut out any of
the above, things aren’t going to run as well as we want them to.
Stop Exercising and start moving and training. Our idea of exercise is
walking, running, maybe going to the gym and one of my pet hates ‘keep-
ing fit.’ This doesn’t tie in with what our bodies are actually meant to do.

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 EAT MORE AND STOP EXERCISING

I have an 18-month-old nephew, Jack. I love watching him play because

I’m fascinated by how he moves. He can literally sit on the floor and
plant his face between his legs!!
We were born to move, but as we grow up we lose this ability and flex-
ibility unless we actively keep using it. Look at gymnasts, they retain a
huge amount of mobility and flexibility simply because they never stop
using it.
Moving is much more than walking. Walking actually doesn’t require
much movement compared to a squat or a gymnastic flip. If it doesn’t re-
quire as much movement then it doesn’t require as much energy. There-
fore walking burns very few calories. Don’t worry I’m not going to ask
you to start jumping and flipping about gymnastics-style, but I am go-
ing to show you how to move more so you can ensure you burn more
and lose more.
In with the new…
I like to solve things, I always have. I enjoy puzzles, and so whenever I
see a problem, I try to solve it or find a better way.
That’s the approach I have taken in my career. I see people struggling
with weight and health issues and I try to find a better, faster way to
solve their problems.
People do question my principles and methods. The fact that I offer a
money-back guarantee on all training services doesn’t stop that. But if I
knew of a way where you could eat junk all day and be in top shape, boy
would I use it!!
There are many problems as to why people struggle with weight loss
and health.
These are, from what I have identified, the biggest problems we face…
Problem #1: Diets
There is a huge diet mentality that has engulfed us since the 80s and
even before. To lose weight we must diet and with that comes depriva-
tion, hunger, mood swings etc.
We start on Monday, fall off the wagon, get back on track, break the

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diet, start again and so on. This mentality doesn’t work. The best way to
prove that is to ask anyone who has this mentality: “Are you happy with
your current health and body shape?” You’ll get a resounding no.
Ask someone who is happy with their current health and fitness levels
and they will tell you they never use phrases like this. They are a work
in progress, they continue living a healthy lifestyle every day and try to
improve constantly, Making small changes often so they never have to
‘go on a diet’ to get in shape for anything. They are already in shape!
How are you supposed to lose weight or tone up when you feel miser-
able on a diet?
It’s hard! Too hard. How do you fix this problem?
Eat more. Eliminate hunger. Take away restriction and deprivation and
you’ll be able to follow a plan more easily.
(I’ll go in to the exact solutions at the end of the chapter.)
Problem #2: Cravings
Sweet things are nice. Sugar is also very addictive. Certain foods make
us feel good when we eat them so when we decide we can’t have these,
then we start to crave them. We want them more because we can’t have
them. You’ll tell yourself no chocolate for a month, I can’t have choco-
late, don’t even think about chocolate. Guess what? You’ll want more
chocolate. While studying NLP (Neuro-Linguistic Programming),
I learned that one of the fundamental laws of psychology is: we will
always get more of what we focus on.
If I tell you not to think about a pink, yellow-spotted lion, you have to
actually think about one not to think about it. And even though you’ve
never seen a pink, yellow spotted lion before, at least I hope not, you can
actually still picture one in your mind. This shows that you will always
get more of what you focus on.
So every time you try not to think about chocolate or whatever you are
craving, you are actually making your craving bigger and stronger.
How to fix this problem? Feed yourself foods that actually reduce crav-
ings such as good fats.

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 EAT MORE AND STOP EXERCISING

Allow yourself to have all the foods you want, but only if you meet cer-
tain requirements. Swap the I can’t have or I’m not allowed this to I can
have this when… and you’ll free yourself from your cravings for good.
Problem #3: No time
We live in a world where everything seems to have been made easier
for us. We can buy pre-chopped vegetables, we can communicate with
someone across the globe instantly, and we can book a holiday any place
we want with the click of a mouse.
However, this seems to have reduced our time rather than increase it. It’s
one of the biggest excuses I hear.
I don’t have time to exercise.
First of all, I want to replace the word exercise with training. Training is
a much better word, as I’ll explain later.
How to fix this problem:
There are 2 questions I ask here:
— How much time do you need?
— How much time do you have?
The first is usually the hour a day response. If we follow that and train
in a gym then we probably need at least another 10-15 minutes to get
changed, showered, etc. Plus we have to travel there and back. So an
hours training can easily become two hours.
That’s 8% of your day, and considering you spend another third of that
day sleeping, that’s a lot of time to dedicate.
Well the good news is I have discovered that you don’t need to spend an
hour each day training. You can, but you don’t need to. You only need
whatever you can spare. The key is quality not quantity.
Which brings us to the second question:
How much time do you have?
First of all figure out when is the best time for you to exercise. Then ask
how much time can you allocate to exercise at this time.
That’s how much time you should spend training, for now.

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Problem #4: No Energy

For me this was the greatest change I made, I went from having no
energy to having a ton of it and I liked it. So do my clients. The funny
thing is people don’t realize that they have so little energy until you
show them how much they can have.
When you have so little energy, it’s too hard to get up earlier to train.
Coming home, feeling dog-tired after a days work, it’s going to be very
difficult to drag yourself to the gym. Even when you do train the ses-
sions are generally poor because you simply don’t have the energy to put
into it.
When we feel tired we reach for the quick energy sources, sugar and caf-
feine. These make us more tired in the long run and we end up ‘addicted’
to them. Relying on them to keep us going throughout the day. Try to
give these up and you’ll suffer cravings, headaches, really low energy and
massive mood swings.
How to fix this problem?

By feeding ourselves first. Add in more good foods that will reduce our
cravings and help eliminate those headaches. Eat foods that our body
relies on to function optimally and that help our energy levels. The food
we were meant to live off. Water is another important addition here.
Problem #5: Boredom
This plays a huge part in peoples motivation for eating and training.
Once it gets boring people lose interest and generally quit. Eating the
same foods over and over gets to you and you just say, screw it, I’m going
for pizza!
Even worse is doing the same exercise routine week-in week-out in the
gym. Not only is this boring for you, but your body also gets bored as
it only progresses by being challenged. Doing the same thing over and
over, from a physiological perspective is insane.
In order to get fittER, strongER, leanER, healthiER, there must be pro-
gression.
Take this for an example:
If you can run 3 miles in 30 mins, you are fit enough to run 3 miles in

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 EAT MORE AND STOP EXERCISING

30 mins. In order to get fitter, this must change.

Most people tend to start adding time to their sessions. So they run for
35, 45, 50 mins. That’s great, but soon you are going to run out of time
(excuse the pun). Most people simply can’t just keep doing more and
more exercise, it’s not practical.
How to fix this problem?

Increase the amount of work we do in a given time, or do it faster. These

progressions are far more effective at delivering results than adding more
time. This will ensure you have a goal to work towards in each session,
rather than doing random exercises.
THE SOLUTION
I. Eat More and Stop Exercising
– Eat more vegetables
– Eat more good fats
– Eat more quality protein
– Drink more water
– Eat more herbs and spices
Focus on these first instead of what not to eat. Sure, cutting out certain
foods will be helpful but not if they aren’t replaced. That’s why I always
recommend eating more first. Get your energy up, improve your mood,
feel good then you can easily reduce the ‘bad’ foods and get great results.
To save space in this book, I haven’t added the actual plan I use, however
it is one of the bonuses that comes with the book and you can access it us-
ing this link: http://superfastfitnesscamps.com/group/7dayeatmorediet
II. Stop Exercising and Start Training

Make the shift from ‘doing exercise’ to following a training plan that has
goals and targets for each session. Monitor your progress and ensure you
are constantly challenging yourself. Get back to moving more by using
all the muscles and joints in your body as they were meant to be used.
Sample Training programme. (Video-accessible using the link above)
Warm up using MMAS – Mobility and Muscle Activation Sequence
Then do:

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6 burpees
6 push ups
6 reverse prisoner lunges each leg
6 renegade rows each arm
Continue for 5 minutes of total work. Count how many circuits you get
in the 5 mins. So you may get 3 full circuits and complete 2 exercises.
3+2
Rest 2-3 minutes and then repeat, aiming to beat your score: get 1 extra
rep and you have improved.
You can change the exercises for different sessions too. Usually, I have
2 different circuits in one session and we do both and then repeat and
beat the scores.
Training like this eliminates boredom, it is very time efficient and you
constantly progress and ensure you get great results. Couple that with
eating more of the foods we were meant to eat, and you will start seeing
and feeling some amazing changes.
Eat More and Stop Exercising is a shift in conventional thinking. It’s an
attitude to take towards your health and fitness. Rather than struggling
for energy and dragging yourself through each day, start living. Embrace
the fact that we can feed the body to feel far better and get back in shape
a lot easier.
Nourish Your Body and Start Training!

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 EAT MORE AND STOP EXERCISING

About John
John O’Connell is an International Best Selling Author and
one of Ireland’s leading health and fitness experts. Having
extensive experience working as a personal trainer in a wide
variety of gyms in Ireland and abroad, John has trained thou-
sands of clients and has also developed many advanced
training programmes for fitness staff.

John is regularly featured on Irish Television as a resident health & fitness expert. He
is also sought after for radio, newspaper and magazine features. John has worked
as a health and fitness consultant for Lyons Tea and SPAR, the world’s largest retail
chain. In 2010, he co-authored the International Bestselling book, Total Body Break-
throughs with some of the world’s leading health and fitness professionals.

He has an impressive client list, which boasts a number of celebrities and profes-
sional organizations including the Irish Police Force and the New Zealand All Blacks.

As well as working with the NZRFU, he has also been involved with many other pro-
fessional sporting teams, including the Ireland A Senior Rugby Team, the European
Cup-winning Leinster Senior Rugby Team, the Dublin Football Team, Queensland
Reds Rugby Team, Murphy and Gunn/Newlyn (a Continental Irish Cycling Team) and
the Australian Cycling Team, FRF Couriers.

Along with his numerous exercise and health qualifications, John is a licensed Neuro-
Linguistic Programming (NLP) Master Practitioner and Life Coach. He is a level 2
internationally certified Strength and Conditioning Coach through PICP, and is one of
Ireland’s few Bio Signature Modulation practitioners.

John walks his talk. He remains in peak physical condition throughout the year and is
a former cyclist. He also auditioned with 10,000 others for a contender’s role on the
UK TV series Gladiators. He was chosen in the top 16 to compete on the show and
only a neck injury prevented him from taking it further.

John’s ability to motivate and inspire others is outstanding. He has helped transform
the lives of others not just through training but also through his unique style of mental
training using his NLP coaching skills.

By combining physical, mental and nutritional training, John can offer a truly unique
service to his clients, one that is matched by none. He constantly strives to learn more
by attending seminars and internships with world experts so he can help more people
achieve the fitness, health and body that they desire.

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 THE FIT FORMULA

To avail of John’s services, please use the websites below:

www.sffitnesscamps.com – Outdoor Fitness Camps
www.newenergy.ie – Personal Training
www.dublinbootcamps.com - Blog
To contact him, email: john@newenergy.ie

38
 WHY WOMEN STORE FAT IN THE LOWER BODY AND WHAT TO DO

CHAPTER 3

Why Women Store Fat In The

Lower Body And What To Do
By Paul Mort

I ’ve personally worked with a LOT of women in my time as a fat loss

expert and this has to be the Number 1 ITEM that I’ve come across
the most – accumulation of fat around the gluteals and thighs. In other
words – ‘fat ass’ syndrome! It’s important to say here that this is only
relative if you’re fairly lean everywhere else and you have problems with
fat and cellulite in the buttock and thigh areas.
A J-Lo butt might be the ‘must have’ beach accessory this summer, but
all the ladies I work with find it a great source of frustration. I’ve literally
met females with 6-pack abs yet who still carry a fair bit of stubborn fat
around the rear!
Why does this happen?
Well the source of this ‘stubborn’ fat is the female hormone estrogen. We
all make estrogen, even men can create it (think man boobs or ‘moobs’)
but it’s what happens to it once it’s been produced that matters. More
importantly, the amount of man-made estrogens (named xenoestrogens)
has increased frighteningly in the past 30 or so years.
Did you know for instance that the following things can actually mimic
estrogen INSIDE your body from the OUTSIDE? The list includes
plastic Bottles, Birth Control Pills, Teflon Coating and commercial
meat injected with hormones (most of the meat in your supermarket!).

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Now not only are those xenoestroegens (man-made estrogen) a huge

problem, it’s the body’s, or the livers job, to detoxify both of these and
excrete them in one-way or another.
Whilst the liver tries to detoxify estrogen to eliminate it from the body
it sends it via the bloodstream to the local adipose tissue (fat stores) - in
the case of females, this is in the lower body.
Toxins Waffle
Let me break this down a little further for you, when we consume foods
that are toxic in nature or difficult to digest, the liver has to work hard
in order to break those toxins down and then help to excrete them from
the body.
When we’re overloaded with these toxins, the liver cant keep up, so the
body, being the amazing thing that it is, OBVIOUSLY doesn’t want
those toxins in the blood stream. Hence, it sends them to the adipose
tissue (fat stores) to be stored as fat.
What’s that got to do with ‘less ass,’ Paul? Why is this only in women?
How come men get off ‘Scot-Free?’
It comes down to liver again, I’m afraid. The liver (an AMAZING or-
gan by the way) produces things called Sex Hormone Binding Globu-
lins (SHBG for short- there’s NO WAY I’m typing that out every time I
say it). One of the jobs of these SHBG’s is to go out and deal with excess
estrogen and ‘clean it up’ – i.e., get rid of it.
NOW…. (You’re still with me… right?) Because the liver is so busy
dealing with all the other stuff (bad food, bad air, stuff we put on our
skin, etc., etc.) it can’t deal with producing SHBG’S too!
Now obviously, we don’t want that excess estrogen just floating around
our bodies, right? So again, it’s sent to the fat stores. BUT, in females,
there seems to be a LOT of evidence showing that the fat cells in the
LOWER body are extremely receptive to storing estogen. Therefore -
this should all make sense!
Now that I’ve got all of the boring stuff out of the way (I’m actually
fascinated by it all), lets get onto an action plan.
I should point out that I could write a WHOLE book based on the fol-

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 WHY WOMEN STORE FAT IN THE LOWER BODY AND WHAT TO DO

lowing, but for the purpose of this just trust me.

1. For 14 days MINIMUM, I need you to removed the following foods
from your diet: Wheat (and gluten), Sugar, Dairy, Processed Food,
Artificial Sweeteners and Alcohol.
2. Eat a LOT (DO NOT count calories) of fresh fish, organic beef,
chicken and turkey, vegetables and fruit.
3. Detoxify estrogen levels by consuming A LOT of vegetables high in
Indole-3-carbinol. Watercress is the number one choice here as well
as broccoli, cabbage, and cauliflower
4. You can also get indole-3-carbinol in supplement form, although
I prefer it in its natural state in food.
5. DO NOT microwave food as it destroys 97% of the flavanoids than can
help get rid of this excess fat. Oh, and boiling destroys 66% - that
means STEAM!
6. Organic Flax Seed HULLS are great for speeding up the ‘excretion’
process. Take one teaspoon mixed with water upon waking.
7. Make sure you lift your weights - a resistance training plan of 10-15
reps, 3 sets with short rest periods of 30 seconds is VERY effective.
Choose compound movements such as squats, lunges and pushups.
If you’re doing the three things listed above, you will NOT bulk up.
8. Make sure to drink as much clean, filtered water as you possibly can.
9. You must get off your ‘fat ass’ to lose your ‘fat ass’.
There you have it, my guide to dropping bodyfat safely and effectively
from the lower body. You can either read this, nod your head and think
“that’s nice,” OR you can take massive action and get a massive result.
Either way, if nothing changes – nothing changes!

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About Paul
Paul Mort is the owner of thefitnesscamp.co.uk and is widely
regarded as the UK’s leading fat loss expert.

Paul tours the UK teaching other trainers how to get incred-

ible results for their clients who have usually tried everything
and failed. He’s spoken at the world’s biggest fitness conven-
tion and has been a nutritional advisor to several premier league footballers.

Paul is the creator of ‘the-unstoppable-fat-loss-formula,’ a unique fat-destroying sys-

tem that’s proven to work time and time again, regardless of what you’ve tried before.

You can read more about Paul via:

http://thefitnesscamp.co.uk and
http://paulmort.co.uk

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 PUTTING WEIGHT LOSS THEORY INTO PRACTICE AND MAINTAINING THE RESULTS IN A BALANCED WAY

CHAPTER 4

Putting Weight Loss

Theory into Practice and
Maintaining the Results
in a Balanced Way
By Tim Saye – London

T he world is full of information about how to lose weight and get in

shape fast. Much of it is common sense: everybody who has ever set
foot in a gym - and even everybody who chooses to walk on past instead
- knows the end result is achieved through a combination of ‘eating
right’ and ‘exercising well.’ The challenge for most of us, though, comes
in applying solid, successful meaning to those words and then taking the
steps to act on them accordingly.
The current method used by the majority of the most successful train-
ers is a combination of resistance and metabolic training coupled with a
diet that cuts out processed foods, sugars, starchy carbohydrates, alcohol,
and in many cases dairy and even fruit. Without going deeply in to the
pros and cons of this method, all I will say for now is that it works to
reduce fat for 90% of the population, and works well. I should at this
point add that integrating the above with more relaxing pastimes such
as Yoga, Massage, Kinesiology and Tai Chi can be very beneficial for
balancing hormones, flexibility and clearing the mind. Adding any of
these to your routine can only help in the creation of a balanced, healthy
and lean body.

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The purpose of this chapter is to outline ways that these training and
dietary methods can be applied to real life, when other things like work,
family, friends, etc. can provide distractions, and then how to easily
maintain the results.
Incorporating weight-loss theory into real life.
Let’s start with the exercise. Most of the advice out there recommends
3-6 training sessions a week. From personal experience I have found
that in general the most efficient results for women come from two
sessions of combined resistance and metabolic work and three shorter
metabolic sessions per week, while men respond best to three to four
resistance sessions and one to two focussing on the metabolic. Incorpo-
rating this in to your schedule is best done by simply being consistent:
find a time that works well for you and stick to it. Write your training
sessions into your diary - once written down the time is put aside and
you now have an appointment to train; honour that appointment and
you will be rewarded by that feeling of pride that comes with taking a
step toward achieving your goals and improving your health.
If time is short do not worry, metabolic sessions should only take 20-35
minutes and can be done anytime, anywhere: shuttle runs in the gar-
den can be very effective, for example. The resistance and combined
sessions will usually be a little longer but time can be made: get up an
hour earlier, take a lunch-break workout or get to the gym straight after
work. Even with a really hectic work week these longer sessions can be
squeezed in by simply scheduling them for the weekend; don’t worry
about lifting weights on consecutive days – whatever your local fitness
instructor may tell you, it is not the end of the world.
Once in the routine, exercise should be easy to incorporate into your
everyday life. However, breaks such as holidays inevitably crop up and
can cause problems. Rest assured most hotels have gyms with some use-
ful equipment in them for resistance sessions and metabolic sessions are
easy, using the beach for running, the sea for swimming or, for the win-
ter sports enthusiast, the slopes for skiing. When gyms are not available,
skilfully-planned resistance sessions can be done using nothing but your
body weight and some props in your room. Writing such a routine falls
outside the scope of this chapter, but you will be able to find one on my
website at: www.timsaye.com.

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 PUTTING WEIGHT LOSS THEORY INTO PRACTICE AND MAINTAINING THE RESULTS IN A BALANCED WAY

Now the harder bit – food. For the purpose of this chapter I will use
as an example the current trend of eating meat, fish, eggs, vegetables,
some fruit as well as a few seeds and nuts. The principles, though, can
be applied to any fat loss eating method. One key to success here is or-
ganisation. Breakfast is easy as the day starts at home. You may need to
get up a touch earlier to prepare it but scrambled egg, spinach and nuts
in a non-stick pan takes 5 minutes and will provide a great start to the
day. Daytime snacks and lunch can be a little tougher if you are out and
about. A great way to go is to prepare them before you leave for the day.
Some people choose to do this in the morning. The snacks can be quite
simple – grab a few carrots, some nuts and maybe an apple and off you
go. Lunch will sometimes need further preparation but some meat on
the grill while you eat your breakfast and a quick salad shouldn’t take too
much work once you get into the rhythm of things.
If though, like many people, mornings are a bit of a rush and you don’t
want to sacrifice valuable sleep time preparing your lunch, then other
options are available. Many of my clients simply prepare extra for supper
the evening before and pop it in a container to take for lunch. Another
idea is what Dr John Beradi refers to as the Sunday ritual: putting aside
a couple of hours on Sunday to buy food, then cook your meat and chop
all the veggies ready for much of the week ahead so it is all there and
ready to go when you are. Sometimes you may not be able to do these
things, or just forget your food for the day, but all is not lost - a quick
trip to the nearest decent supermarket and all kinds of readily available
options are there that fit well into the plan - cooked prawns, bagged
salads, spinach, ham, sliced turkey or chicken breasts, cooked chicken
pieces, nuts, seeds, any kind of fruit or vegetable; these are all available
and ready to eat.
Other problems are often presented by eating out. Restaurants can throw
temptations into your path, but by asking for a few more vegetables in-
stead of the pasta, rice or potatoes and not overdoing the creamy sauces,
you will go a long way to sidestepping them. And the staff should be
happy to oblige; after all, part of any restaurant’s mission is customer
service.
So these are the guidelines that will help you slim down. But losing
weight is one thing, keeping it off is another problem entirely: a recent
study suggested that a staggering 96% of the population cannot main-

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tain the results in the medium and long term. Maintenance is far less
glamorous so often gets neglected. In truth, it is really quite easy, but
not many people know how to do it. I will share with you a method I
may use with a client after a 6-week fat-loss blast. I’m a huge believer in
individualisation, so there will be a few choices for you to make, but the
guidelines remain consistent.
Maintenance of your results
Having achieved the lean, toned body that you want, it’s time to find
the compromise of bringing in a few more of those things you enjoy
whilst keeping that new beach-ready body all year round. To start with,
it is worth looking briefly at the mind and what is known as the triad of
health. The triad of health illustrates the connection between the emo-
tional, the physical and the biochemical. For example - the physical (in
this case how you look) affects the emotional (how you feel about your
new look), which in turn affects the biochemical (lowered stress hor-
mones, etc.) Simply put, any effect on one is carried through to the oth-
ers. Sometimes the biochemical can be the priority – sluggish thyroid or
slow fat or sugar metabolism – which in turn can affect the emotional
and physical. For this reason, I get my clients biochemical balance tested
and optimised as a part of any fat-loss package.
Back to the emotional – slip ups happen! People will occasionally miss a
training session, eat a pizza or have one too many glasses of wine. This
can be followed by the ‘Well I’ve messed up now so I may as well just
carry on, have more wine and add in some cake’ – the emotional leading
to a physical action. This is then often followed by a further sugar crav-
ing the next day (the biochemical) and the feeling of ‘I’ve done it once
so what the heck’ (the emotional). All resulting in guilt and a feeling of
hopelessness that can lead again to food and eventually ending up back
at square one.
This is where two very important things come in: a positive attitude,
and the art of forgiving yourself for indiscretions. Simply do your best
to eat well and complete your training sessions, and if you do slip up
forgive yourself and get back on track at the next opportunity.
Now we return to the practical skill of maintenance. Once again I’m as-
suming the fat was lost using a tough diet of vegetables, meat, fish, eggs,
nuts, seeds and maybe some fruits, while training was done roughly 5

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 PUTTING WEIGHT LOSS THEORY INTO PRACTICE AND MAINTAINING THE RESULTS IN A BALANCED WAY

times per week for optimal results. This is where you need to start mak-
ing some decisions. Think to yourself what is easiest about this lifestyle?
What do you find really hard to do? What things do you miss most from
the life you led before? For you to keep this new body and live a great life
these questions will have to be answered and addressed.
If you find the training boring, then this can now be adapted. While
it has been shown to be a poor way to lose fat in short time periods,
aerobic training has been empirically proven to keep fat off a slim body
very effectively. This means activities like dance or a favourite class be-
come effective tools in your maintenance arsenal. Most people could
then cut down to just two half hour resistance training sessions per week
to maintain muscle mass, which is vital for a fast metabolism and lean
body. If it’s the number of hours you train that bothers you, but the type
of training is fine, then most people can come down to 2-3 effective
training sessions per week, which should be done gradually over a period
of a few weeks.
Many people won’t have a problem with the training and will even enjoy
it, but do find the food restrictions hard. These people can gradually re-
introduce the foods that have been lost from their lives in roughly the
following order:
1) Berries
2) Other fruits,
3) Full fat natural yogurts with live culture
4) Red Wine
5) Cheese
6) Starches (sweet potatoes, beans, oats)
7) Other grains and
8) Occasional favorite treats
Foods should be re-introduced one at a time. While I always recom-
mend clients be checked for allergies and intolerances in my practice in
order to save time, effort and guesswork, the gradual re-introduction of
food types can be a great way to indicate intolerances in your body; as
you bring them back they may cause nausea, bloating, headaches, wind
or a reaction of any kind like a rash. These foods should be eliminated
once again.
Many people will, if the food is re-introduced gradually, be able to main-

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tain a lean body with training 2-3 times a week and including all of the
foods listed above. The key guidelines to get to this point would be to
introduce one food group one week, then to drop a training session the
next, and another food the one after that until you find the point that
best suits you. Just be aware that the more and the harder you train, the
more foods you can include, even the treats, and vice versa - the less you
train, the less foods and treats you can include.
A very important point in maintenance is to keep measuring yourself,
keep getting on the scales, pick a favourite dress or shirt and trousers
that fit you at your ideal shape and try it on regularly. If you have access
to it, get your body-fat percentage checked regularly so you can find out
quickly if the fat starts to return and then move back one stage to your
true maintenance level. If the fat is not coming back then keep going
until you feel you have the perfect balance of life, health and leanness.
As you will hopefully have seen, the key to long term success is not
only about getting the right information, but also incorporating it
comfortably into your lifestyle. Once you manage that, it becomes easy
to achieve and permanently maintain a lean body, great health and
true Equilibrium.

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 PUTTING WEIGHT LOSS THEORY INTO PRACTICE AND MAINTAINING THE RESULTS IN A BALANCED WAY

About Tim
Tim Saye – London

Tim has been educated across four continents by the world’s

leading fat loss, nutrition and strength & conditioning coaches.
He pieces this knowledge together into personalised sys-
tems that get incredible results.

Tim is an specialist in creating lean, healthy bodies: his expertise lowers injury po-
tential, improves wellbeing and changes bodies for life in remarkably short periods
of time. What separates Tim from the handful of other world class personal trainers
in the UK is the consistency of his results and the ease with which they are achieved.
Everyone who works with him gets from where they are to where they want to be
quickly, and they maintain the results easily.

To learn more about Tim and see his tips on fat loss training and nutrition then please
visit: www.timsaye.com.

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 ARE YOUR HORMONES MAKING YOU FAT?

CHAPTER 5

Are your Hormones

Making You Fat?
By Graham Webb & Steve Butters

Y ou have probably never been asked this question before, and have
probably never asked yourself this question. However, it may be the
most important question you ask yourself if you want to lose weight,
blast stubborn fat, increase energy and feel great.
Have you tried every diet going without results? Are you sick of pound-
ing away on the treadmill with nothing to show for it? Do you feel like
that stubborn fat just will not budge? Are you sick of feeling tired? Are
you feeling stressed? Will those cravings just not go away? Are you close
to giving up?
Now if you answered yes to any of these then you are not alone. In fact,
most people are in the same boat and the problem is getting worse.
Why?
Out-of-balance hormones can play havoc with your weight! Your hor-
mones may be the ‘silent saboteurs’ causing diets and exercise to fail and
making you feel like you’re the only one who can’t lose weight… but the
truth is, the causes of your weight-gain can be REVERSED and your
hormones can easily be balanced.
Let me tell you about our clients Dave and Rosemary – who you may
relate to straight away:

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Dave and Rosemary came to us desperate for help. They had tried all the diet
and exercise programs they could get their hands on. They had read all the
magazine articles telling them the ‘secret’ weight loss and fat-busting for-
mulas – only to read a completely opposite ‘secret’ 2 weeks later. They found
themselves losing a little bit of weight then putting it all back on - plus a bit
extra on top! They both felt tired, nothing was working and the body fat just
seemed to creep up and up.
– Dave’s health became a major concern – he had ‘crept up’ to a scary 31+stone,
with a huge portion of that fat finding itself stuck on his mid section. If things
didn’t change soon, his health was going to suffer greatly.
– Rosemary’s body fat was getting her down and she was feeling depressed - it
seemed to be all accumulating around her thighs, buttocks and navel areas,
and no matter what she did… it just wouldn’t budge.
As you can see, a lot of body fat is
being stored around her hips, but-
tocks and thighs.
Dave, at 31 stone, with a lot of his
body fat being stored around his
midsection.

All, or parts of this story are commonplace in the world today, and that’s
because we are exposed to so many different types of stressors on the
body that all contribute to hormonal imbalance, leading to fat storage.
Let’s look at the stress response of the body for today’s typical person
like Dave or Rosemary:
When we talk about stress, most people think of the typical mental
stress of deadlines, work, traffic jams, arguing, feeling out of control,
worrying, etc… but this is only 1 of 5 major stressors on the body. The
others are:
Physical stress – over/under-exercising, aches & pains, poor posture,
injury, poor sleep.
Chemical stress – synthetic chemicals, pesticides, fertilizers, general
pollution.

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 ARE YOUR HORMONES MAKING YOU FAT?

Electromagnetic stress – over-exposure to sunlight, microwave ovens,

computers (late at night), telephones, TV, mobile phones, radiation.
Nutritional stress – over/under-eating, consuming processed/artificial
foods, yo-yo dieting, poor food choices, sugar, refined carbohydrates,
etc…
All of these stressors create an all-too-familiar picture for men and
women:

Stress comes in any of the forms mentioned above (nutrition and mental
stress being very big stressors throughout most people’s days). This leads
to an increase in the stress hormone: cortisol.
Cortisol
Cortisol is the hormone of energy and we need cortisol (in bursts) to survive
– think ‘fight or flight’. However, in today’s society, cortisol production is
too high and too frequent. When Cortisol stays in your blood longer
than necessary, as in most people’s modern lives, it can have a negative
impact on your health.
When your body is constantly producing an abnormally high amount of
Cortisol, or there is prolonged exposure to it, your normal pattern is dis-
rupted. Since this hormone is responsible for providing you with energy,
it also stimulates the metabolism of carbohydrates and fats – which can
increase blood sugar. With this increased level of blood sugar, the excess
becomes stored as fat. This is because Cortisol also helps your body re-

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lease another hormone – Insulin (which we will talk about next). These
internal activities can lead to an appetite increase. So the longer cortisol
is at work in your body, the more hunger pangs you are likely to feel.
Another main issue with Cortisol is that it encourages fat deposits to
accumulate around your stomach. Therefore, cortisol trains your body to
store fat more effectively, particularly in your abdominal area.
Insulin
Along with the cortisol response just mentioned, the powerful hormone
Insulin is released when you eat sugary foods (cakes, biscuits, sweets,
ice cream, etc...) and many starchy carbohydrates (such as white bread,
white pasta, white rice, potatoes, cereals etc..). This is because the body’s
blood sugar levels are raised. It’s dangerous for the body to have high
blood sugar levels, so it sends insulin along to reduce the blood sugar –
very clever! However, insulin takes this blood sugar and stores a lot of it
somewhere where we have an unlimited amount of storage space – THE
FAT CELLS. Yes, insulin is a fat storage hormone.
As if that wasn’t bad enough, it also tells the body not to burn any fat
because there are still some sugar molecules running round the body
ready to burn for energy. Bottom line – INSULIN TURNS ON FAT
STORAGE and TURNS OFF FAT BURNINIG.
Oh, and one last thing that insulin (along with cortisol) does, is to makes
us crave even more of the sugary foods that got us into the fat-storage
mess in the first place!
The combination of cortisol and insulin, increased amounts of stress,
poor food choices and overall lifestyle throws up another fat-storage is-
sue, and that is one relating to Oestrogen hormones.
Oestrogen
An imbalance of these hormones will also cause fat storage (amongst
other health problems)! In women, an oestrogen imbalance causes the
fat storage to accumulate around the thigh and buttocks areas, and no
matter what you seem to do, this ‘problem area’ does not want to go away.
In men, the increased oestrogen that is so common today, results in fat
storage in traditional female areas such as the chest, thighs and buttocks,
and there is even a term for this increasing phenomena – MOOBS (or

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 ARE YOUR HORMONES MAKING YOU FAT?

man boobs)! Increased oestrogen also lowers the amount of testoster-

one which is the exact opposite of what men need for strength, muscle
building, energy and sex drive!
This oestrogen dominance is a problem! It can cause weight gain, cellu-
lite, some female cancers, a slower thyroid, slower metabolism, bloating,
anxiety, brain fog, low sex drive, and poor blood sugar control… Unfor-
tunately, we are living in an increasingly estrogenic society; processed
foods, soy products, alcohol consumption, birth control pills, plastics
(think food packaging and water bottles), dairy and sugary foods all
contribute to the increase in the bad estrogens that can cause weight
gain.
This whole hormonal mess causes a cycle of events that self-perpetuates
and follows the pattern in the diagram above. The stress, insulin, oestrogen
and testosterone imbalance causes weight gain, muscle loss and a slower
metabolism! This, in turn, leads to feelings of tiredness, mood swings,
cravings, energy lows, low motivation leading to poor food choices, and
becoming reliant on stimulants for energy, lack of adequate sleep; all
leading to an increased stress response – and then the cycle starts again.
It’s for these reasons that so any people cannot seem to shift the weight
regardless of what they try.
What really needs to shift is the hormonal balance. When this happens
amazing results will follow – just look at Rosemary and Dave:
Rosemary lost well over 5 stone and
is still going strong. You can see the
shape of her hips, buttocks and thighs
have really changed as we detoxified
and balanced her oestrogens.
Dave has lost over 13 stone and to-
tally changed his shape. The cortisol
and insulin producing mid-section
has disappeared. (1 stone = 14 lbs)
WOW! Amazing results, I’m sure you will agree!
Both Rosemary and Dave had huge hormonal imbalances that needed
looking at, in detail, to truly get the amazing results they dreamed of.

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Here’s what we did:

• In-depth lifestyle questionnaires, physical assessments and hormonal
analysis using the BioSignature Method (from Charles Poliquin)
were carried out. From this, an individual nutrition program was
developed using foods that built health, burned fat and helped to
balance hormones.
• We created a supplementation program that gave the body what
was needed to quickly balance hormones and get the body working
efficiently again.
• We created a specific FAT BUSTING exercise program tailored to
each one of them to give maximum benefits in the shortest time.
Very quickly, amazing results began to show:
Their energy levels soared to levels they had never felt before.
They experienced a full night’s sleep for the first time in years.
Their moods and depression lifted and as we began to balance out the
tangled web of hormones.
They started stripping weight - FAST!
So, how can you get amazing results like Dave and Rosemary? How can
you blast fat off your thighs, buttocks and belly? How can you get the
body and health you deserve?
It’s actually a lot simpler than you might think.
Here are the top 10 ways you can control your hormones instead of let-
ting them control you (and your fat)!
1. Cut out all sugar and simple carbs to keep insulin levels down. Avoiding
insulin spikes is simply the key to preventing ‘storage mode.’
2. Increase your protein intake. Protein is needed for keeping insulin
levels down, turning on the fat-burning hormones, building lean
tissue, making you feel fuller for longer and providing important
vitamins and minerals found mostly in animal produce. Great sources
include all oily fish, chicken, turkey, wild or naturally- reared meat
and free range eggs.
3. Increase your vegetables. Green vegetables really are super foods.
They are packed full of vitamins and minerals essential for optimal
hormonal balance. They are the best source of low GI carbohydrates

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(along with fruits), great sources of fibre and their oestrogen-reducing

properties cannot be over-emphasized. Increase your greens to
decrease those thighs.
4. Eliminate processed foods. Quite simply, processed foods are not
good for your health, your weight or your hormonal response. If you
can’t understand or spell any of the ingredients on the list, then put
it back on the shelf. Another way of thinking about it would be to ask
yourself if it was around 10,000 years ago. If it was, then the chances
are it will be good, if it wasn’t then it’s probably best to leave it where
you found it. Stick to whole natural foods that promote health.
5. Exercise 4 - 5 times per week. This seems like a no brainer and it
is, but the type of exercise is important. Whilst any exercise is better
than sitting on your backside, there are ways to really ramp up the fat
loss. The most important part of your exercise program should be
based around resistance training (i.e. using weights – yes, especially
women!). You need to build lean tissue to burn fat and balance
hormones. For every 1 pound of lean tissue you build (which is about
the size of a small strawberry), you will burn an extra 50 calories per day!
6. Eat regularly throughout the day. Eating smaller meals more
frequently will keep blood sugar stable, and therefore avoids the
insulin spikes that cause fat storage and carb cravings.
7. Drink lots of water and avoid any other calorie-laden drinks. Increasing
your water alone will have significant impacts on energy and fat loss.
Sugary drinks and even sugar-free drinks should be banned, as they
will perpetuate the insulin-fat storage cycle. Caffeine should also be
limited as this can increase cortisol. 1 to 2 cups per day should be the
maximum and definitely not after 3:00 p.m.
8. Get a good night’s sleep! Many people do not get enough high
quality sleep and this can be a major factor as to why they cannot lose
weight. Many hormonal processes take place during the deeper stages
of sleep,which aid weight loss, so this is an essential part of the jigsaw
puzzle to get right. Avoid caffeine in the late afternoon and evening.
Avoid watching TV in bed or doing any computer work late at night
as this stimulates the stress hormone cortisol, which affects sleep
quality, and will then affect many other physical and mental
regeneration processes, thereby hampering your success.

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9. Reduce stress. Relaxation is key for weight loss! As you now know,
stress can cause high levels of Cortisol to be present and when this
happens more abdominal fat is stored. Introduce relaxation classes, or
tai chi to help with the stresses of daily life. Do more things with
family and friends – play with the kids, book days out, listen to your
favourite piece of music, go to the cinema. All too often we get caught
up in daily life and forget what makes us happy and relaxed. The key
is to plan these things, put them into your schedule and make time
for yourself.
10. Supplement your diet. Adding high quality supplements to your
diet will fast-track your results and accelerate the fat loss process.
Everyone would benefit from adding certain supplements to their
diet to help untangle the hormonal web. At the very least, a good
multivitamin and omega 3 should be added to your diet. To get
specific about which supplements will help you and your hormones
the most, you would need a full assessment with a trained
practitioner, but this is great place to start.
If you follow these 10 rules we guarantee that you will lose fat and regain
hormonal balance.

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 ARE YOUR HORMONES MAKING YOU FAT?

Here is a quick start guide to help you decide which hormonal category
is dominant in your life:
HORMONE FAT STORAGE IMPLICATIONS SOLUTIONS
Feeling wired but Introduce meditation,
tired. Wake up tired. tai chi, or relaxation
Sleep problems. sessions to your
Cortisol Belly and midsection Feeling stressed. week. Reduce
Always on the go. alcohol. Eat regularly.
Irregular bowel
activity.
Mid-morning and Reduce starchy
mid-afternoon en- carbs. Eat every 3-4
Love handles and ergy slumps. Sugar/ hours with protein
Insulin carb cravings. included in the meal/
upper back
snack. Increase
consumption of fats.

Mood swings. You need to detoxify.

Lethargy. Bloating Green vegetables
and wind. need to be increased.
Hips, thighs and
Estrogen Avoid soy, dairy and
buttocks
sugary foods and
increase fibre intake

*A more in-depth analysis is needed but this should give you an idea. To re-
ceive a more in-depth analysis, contact info@easyfitpt.co.uk
It is not common practice to get our hormones checked, but even the
slightest imbalances can tip the scales and just make weight-loss a futile
exercise, which is why it is a great idea to see someone like the Easyfit
personal training team to find out just how you can tailor your program
to give you the body of your dreams.
Hormones are often not integrated into diet programs because, frankly,
they are very complex. There are numerous different hormones in the
body, and these present over a thousand possible combinations that can
affect your health and weight.

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So, to answer the question ‘Are your hormones making you fat?’
YES! But now you know how to change that and make them work for
you.

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 ARE YOUR HORMONES MAKING YOU FAT?

About Steve and Graham

Steve Butters and Graham Webb are the founders of the UK’s
fastest growing personal training company, Easyfit Personal
Training.

Having spent 10 years at the forefront of health and fitness

in the UK, Steve and Graham now lead a team of some of the
Steve Butters top trainers in the country.

Starting from Sport & Exercise Science degree backgrounds,

they have studied under the world’s leading experts on
health, nutrition, strength, fitness and lifestyle coaching. The
number of qualifications gained over this time period is ex-
tensive, giving them all the tools they need to get the best
results.

Graham Webb They have been featured in both the local and national press,
along with regularly writing for health and wellness maga-
zines such as Zest, Closer, Body Confidential, Live Cheshire and THE magazine. They
have also appeared on local and national TV and are trusted by some of the country’s
top celebs and sports stars to get them into shape.

Easyfit operates mainly throughout the North of the UK, and if anyone wants
guaranteed results like Dave and Rosemary, then you can contact us at:
info@easyfitpt.co.uk

Website – www.easyfitpt.co.uk

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 THE SIMPLEST MOST EFFECTIVE NUTRITION PLAN

CHAPTER 6

The Simplest Most Effective

Nutrition Plan
By Trevor Buccieri

T here are always exceptions to any rule, but in general all people are
built the same. So why then do so many struggle in our country with
extreme weight problems? Throughout my training career, I have en-
countered countless questions, but by far the absolute winner above all is,
“What should I eat?” Although a completely valid and straightforward
question, there truly is no one answer that will work for all people. Ev-
eryone in their mind already has a continuing menu of their 20 favorite
foods, which seem to rotate and repeat on a shuffle – over and over again.
Yes, people do want to learn the perfect menu that will get them in the
best shape of their lives, but at the same time, people are afraid of change;
especially extreme and restricted changes. Well, rest assured, I have great
news for you that begins with our opening statement. All people are built
the same. Therefore, the principles that work for one will ultimately work
for another. What will separate people are simply the food choices they
decide to apply to these principles throughout the day.
Now I have heard countless excuses as to why someone can’t possibly
eat healthy – ranging from “I don’t have time” to “work is too busy,” and
“I have kids, it’s too hard,” or “it takes too much time,” etc. All true, but
what it really comes down to is, do you truly want to make a life-altering
change? Do you want to be healthy, leading a higher quality of life with
more energy and strength, a much clearer mindset, a leaner body with
more vitality and vigor, or do you want to remain unhappy with yourself

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and your body? The truth is that no one has to live with their choices
but you. It is 100% your decision. So ask yourself. Are you happy with
your health, your nutrition, your body? Are you happy with yourself, or
it is time for a change?
What I want to talk to you about is what I like to call – The Simplest
Most Effective Nutrition Plan that I know. Yes, there are nutrition plans
full of tricks, loopholes, special items that are the magic ingredient for
success, blah-blah-blah, but not here. This is the most basic approach
that I have used with so many of my clients, with the most success.
Here’s why: IT WORKS and IT JUST MAKES SENSE… not to
mention, it doesn’t take a rocket scientist to get started on it today!
Lets talk about fruits and vegetables first. Plain and simple, no one eats
as many as you are supposed to when the fact remains that these foods
are true super foods. These foods are an amazing source of vitamins,
minerals and fiber. They also possess extremely powerful antioxidants
and phytochemicals that are proven to fight several chronic diseases
such as stroke, type II diabetes, high blood pressure, cardiovascular dis-
ease and several forms of cancer. To make it simple, these foods keep
your immune system thriving. When eating your fruits and vegetables,
it is best to try to get a large variety of color in your selection. Differing
color pigmentation in fruits and vegetables represent different nutrients
inside these foods, which will help your body in their own way. There-
fore, variety is another key.
Red fruits and vegetables contain what is called lycopene. Lycopene in
tomatoes, watermelon and pink grapefruit, for example, may help re-
duce risk of several types of cancers, especially prostate cancer. Lycopene
in raspberries, red grapes, strawberries, and other fruits and vegetables
act as powerful antioxidants that protect cells from damage.
Orange/yellow fruits and vegetables contain carotenoids. Beta-carotene
in sweet potatoes, pumpkins and carrots is converted to vitamin A,
which helps maintain healthy mucous membranes and healthy eyes. It
has been reported that carotenoid-rich foods can help reduce risk of
cancer and heart disease. It can improve immune system function.
Green fruits and vegetables contain a natural plant pigment called chlo-
rophyll. Some members of the green group, including spinach and other
dark leafy greens, green peppers, peas, cucumber and celery, contain

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 THE SIMPLEST MOST EFFECTIVE NUTRITION PLAN

lutein. Lutein may help reduce risk of cataracts and age-related macular
degeneration, which can lead to blindness if untreated.
Blue/purple fruits and vegetables contain what is called anthocyanins.
Anthocyanins in blueberries, grapes and raisins act as powerful antioxi-
dants that protect cells from damage. They may help reduce risk of can-
cer, stroke and heart disease. Other studies have shown that eating more
blueberries is linked with improved memory function and healthy aging.
White fruits and vegetables are colored by pigments called anthoxan-
thins. They may contain health-promoting chemicals such as allicin,
which may help lower cholesterol and blood pressure and may help re-
duce risk of stomach cancer and heart disease. Some members of the
white group, such as bananas and potatoes, are good sources of the min-
eral potassium, too.
Whole grain carbohydrates are also absolutely necessary as they provide
your body with essential antioxidants, phytonutrients, fiber, vitamins,
and minerals. Not to mention the fact that foods rich in carbohydrates
(especially clean carbohydrates) are your body’s best source of energy.
These foods provide your brain, heart, and nervous system with a con-
stant supply of energy to keep you moving, breathing, and thinking prop-
erly. Whole-grain foods are also associated with lowering your risk for
several chronic diseases and conditions including heart disease, cancer,
diabetes, and gastrointestinal troubles. The key here though is the term
“whole grain.” This means that the grain has not been tampered with in
any way. It has not been refined or enriched. Refining consists of taking
a whole wheat kernel and stripping it of its fiber, wheat germ, and bran
which contain all of the major nutrients we benefit from with whole
grains. What we are left with is starch, which is pretty much white bread
containing no true nutrients whatsoever. Back in 1942, the government
passed what is called The Enrichment Act. This act required compa-
nies refining their products (stripping them of nutrients), to re-enrich
them with vitamins and minerals in order to provide consumers with
the proper vitamins and minerals that were taken out. So now when you
look at the back of any grain or bread products and you see the word
“enriched”, you know this should not be one of your sources. This is not
a whole food. The problem with these foods is that they are completely
overeaten by many, which causes neglect from eating many other foods,
such as vegetables and fruits, due to being too full. These foods should

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not be excluded, but do deserve a smaller area on your plate and on your
priority list.
Proteins are your building blocks for repairing bodily tissues including
your muscular system, ligaments, tendons, blood, your skeletal system,
and many other bodily chemicals and hormones. The human body is
about 45% protein. It is an essential macromolecule without which our
bodies would be unable to repair, regulate, or protect ourselves. Your
body uses more energy to assimilate dietary protein, meaning you burn
more calories eating protein as compared to carbohydrates and fats.
This keeps hunger at bay, and more importantly, prevents drastic spikes
in blood sugar, which can lead to bingeing and also a crash in energy.
Proteins are involved in virtually all cell functions. They are used as an-
tibodies, which defend the body from antigens (foreign bodily invad-
ers). Proteins are used for the production of muscle contractions and
movement. Structural proteins such as elastin and collagen help provide
support for our connective tissues, tendons and ligaments. As enzymes,
proteins are used to help the body perform tasks more efficiently – such
as the breakdown of lactose in milk by the enzyme lactase. There are
hormonal proteins, which are considered messengers as they help coor-
dinate certain bodily activities. An example of this is insulin’s regulation
of glucose metabolism through the control and stabilization of blood
sugar concentrations. Without proteins, the most basic functions of life
could not be carried out. Even something such as breathing requires
muscle contraction and muscle contraction requires proteins. It is abso-
lutely essential.
Fats are an absolute necessity in our daily nutrition as well. Not only is it
a natural insulator and protector for bodily organs, but it is also a nutri-
ent which helps to lower our cholesterol levels as well as our instances of
Cardiovascular Disease. Many of the fats we will be receiving with this
nutrition program occur naturally from our protein sources – some of
which is saturated fat. Now, it has been scientifically-proven that foods
which have naturally-occurring saturated fats such as steak, chicken,
eggs, even bacon (as long as it is grass fed, hormone and antibiotic free
and free of nitrate preservatives) will not heighten your circumstances
for Cardiovascular Disease. In fact, a recent study where participants ate
bacon (nitrate free) every day for 6 weeks, actually showed a decrease in
arterial cholesterol deposit levels, which is the primary function of an
unsaturated fat. The issues of high cholesterol and blood pressure have

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more to do with the other food choices people are making, such as hy-
drogenated trans fats found in baked goods, pre-packaged foods, fried
foods, margarine, you name it. There are too many foods possessing
hydrogenated oils and there lies the real issue.
Here is my ultimate solution for you. The following is what I call
The Simplest Most Effective Nutrition Plan That I know. It is based
on 3 simple rules. Follow it and you are assured absolute success.
The Simplest Most Effective Nutrition Plan That I Know
No more excuses. This is a 3-step nutrition plan that can fit anyone’s
schedule. Follow this with consistency and you are guaranteed some
solid results.
DO NOT FOLLOW IT FOR 2 DAYS, LINGER AWAY FROM IT
FOR 3 DAYS, BACK ON 2, OFF 4, ETC. AND WONDER WHY
“IT’S NOT WORKING.” BE CONSISTENT AND YOUR RE-
SULTS WILL SHINE!
Step 1.) Eat Five meals per day - Eat roughly every 2.5-3.5 hours, trying
to make the meals are as evenly portioned as possible.
Step 2.) Eat your foods in THIS SPECIFIC ORDER - First eat 1-1.5
servings of any fruit (go light on the grapes). Also eat 1-1.5 servings of
vegetables. Second eat 1 or more servings of lean protein (chicken breast,
turkey breast, ground turkey, lean ground beef 93%, salmon, white fish,
etc.) MAKE SURE TO EAT YOUR FILL ON THE FRUITS, VEG-
GIES AND PROTEINS FIRST.
IF AND ONLY IF you are still hungry, then eat your starchy/gran-
ular carbohydrates. IF YOU DON’T NEED THEM, DON’T EAT
THEM. You want to eat only 100% whole grain starch here (100%
whole wheat pasta, 100% long grain brown rice, ezekial or 100% whole
wheat bread, sweet potato etc). ONLY EAT A VERY SMALL POR-
TION SO THAT YOU ARE SATISFIED NOT STUFFED!!
Once you know how much you are consistently eating here from each
food category, then you can begin mixing the order of your foods and
start preparing some of your vegetable, protein and fruit combination
favorites. For example, one thing I love to do is a vegetable stir-fry
mixed with chicken and a nice fruit salad on the side. Another thing I

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love doing is taking a nice fresh bed of spinach greens, slicing up some
grilled chicken and fresh fruits and putting it on top. You can then finish
this up with a balsamic vinegar and olive oil homemade dressing. This
way, I can keep all of my foods in line with the proper portion sizes, and
mix it up a bit. It really helps keep things fresh!
Step 3.) AGAIN – Eat every 2.5-3.5 hours. This is great for portion-
control here. If you are too stuffed from the last meal at that time, that
means you ate too much from the previous meal. If you are starving, you
need to eat a little bit more at the previous meal so you are starting to get
hungry around that time. YOU NEVER WANT TO BE STUFFED
OR HUNGRY. YOU ALWAYS WANT TO BE “GOOD.” When in-
creasing or decreasing your serving sizes to accommodate hunger, make
sure to always keep the servings in proportion. [50/50 fruits to veg-
etables, and a solid serving of protein.]
Some Additional Daily Nutrition Tips
• Drink 3/4 of your body weight in ounces of water - Ex. if you weight
100lbs, drink 75 ounces
• Eat 1 Serving of Fat Per Day from 1 of the following sources
• Avocado, 100% Natural Peanut Butter, Nutiva Coconut Oil, Flaxseed
Oil, Fish Oil, Olive Oil,

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Follow The Food Choices From This List

The Simplest Most Effective Nutrition Plan - Food List
FRUITS VEGETABLES PROTEINS CARBOHYDRATES
Apple Asparagus Boneless skinless Oatmeal
Banana Cabbage chicken or turkey Hummus
Orange Cucumber Venison Lentils
Clementine Zucchini Lean Pork Loin
Grapefruit Mushrooms Cottage Cheese Baked beans (sauce
Watermelon Squash Organic Greek Yogurt drained)
Cantaloupe Beets Raw beans (kidney,
Honeydew Carrots Fish soy black, etc.)
Peach Eggplant Shellfish
Pear String beans Eggs Spelt
Tangerine Bok choy (Omega 3 Egglands Barley
Mango Cauliflower Best) Buckwheat
Papaya Kale Quinoa
Berries (black, blue, Peppers Ham slices Millet
rasp) Tomatoes Red meat lean 93% Rye
Pineapple Broccoli Lean ground turkey
Prunes Celery Ezekial (sprouted
Kiwi Lettuce Tuna grain) products -
Kale Spinach White fish Breads, English muf-
Leeks V-8 juice Salmon fins, pitas, waffles
Strawberries Brussels sprouts Protein powder
Blueberries Collard greens 100% Long Grain
Apricots Homemade Marinara Brown/Basmati Rice
Cherries Sprouts
Kiwi Bell Peppers 100% whole wheat
Avocado bagel (no high fruc-
tose)

3 (3.6oz) 100% whole

wheat Pancakes

100% whole wheat

English muffins
100% whole wheat
Pita
100% whole wheat
Tortilla
100% whole wheat
Pasta or noodles

Potato/sweet potato

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There you have it. The simplest most effective nutrition plan I know.
Basic, yet endless opportunities. Here’s to your health and longevity.
Thanks much for reading.

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 THE SIMPLEST MOST EFFECTIVE NUTRITION PLAN

About Trevor
Trevor A. Buccieri, MS, ACSM began his personal training
career with his first company, Personal Best Fitness, in May
1998. He has personally trained more than 10,000 personal
training sessions. Today, his company has developed into
Body & Soul Boot Camp: The Experience, and specializes in
corporate wellness, group personal training, and traditional
personal training.

Trevor holds a Master’s degree in Health and Physical Education (2004) from Canisius
College, Buffalo, NY and a bachelor’s degree in Exercise Physiology (2002) from State
University of New York’s College at Brockport, Rochester, NY. Trevor is also an ACSM
certified personal trainer (CPT).

He has worked with multiple professional athletes such as Dominique Wilkins of the
Atlanta Hawks, Pervis Ellison of the Boston Celtics, Tony Martin of the Atlanta Falcons
and Chris Slade of the New England Patriots, as well as non-athletes of all ages and
physical abilities.

Trevor has been actively involved in the fitness industry for more than fifteen years
as a club manager, owner, personal fitness trainer, and corporate wellness assistant
supervisor at Eastman Kodak in Rochester, NY. He has written articles for many pub-
lications including The East Aurora Advertiser, The East Aurora Bee Publications, The
Buffalo News and The Buffalo News Magazine.

Trevor was an ACE personal trainer instructor for the vocational technology BOCES
educational system. His system is tested and proven and combines the three major
areas that every business needs to address if they are to see a return on their em-
ployee benefits investment: these are exercise, nutrition and action (as in account-
ability/education).

“Trevor’s Body & Soul Boot Camp is the place for you to work out. The program is
designed to provide various levels of exercise progressions for each exercise, chal-
lenging and pushing everyone to their individual ability levels.

Several of Buccieri’s clients have come to the program with serious health problems
and each has seen the number of prescription drug medications prescribed to them
eliminated or drastically reduced in just months.

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After working with Body & Soul, its easy to see, if you’re looking for a washboard
stomach or to recover mobility in your lower back after an accident – If you work for
it, you’ll get it. The proof is in the results.”

- Timothy Chipp, Editor - East Aurora Bee Publications, Boot Camp Replaces The Gym,
August 2010

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CHAPTER 7

Fitness and Weight Loss for

Baby Boomer Women
By Becky Williamson

B y definition, we are women born during the post World War II

Baby Boom (between 1946 and 1964). So, all of us are now well
over 40, and some of the early boomers are entering their mid-sixties.
We “boomers” have many different roles: mother, wife, grandmother,
working woman, retired woman, caregiver to grandchildren, caregiver
to aging parents — we’re a diverse group with regard to where we are in
our lives. What we do share with each other whether we’re raising kids
or babysitting grandchildren, working full time or in retirement—is that
our bodies are changing. This doesn’t have to be a bad thing. In fact, I
believe that a well-planned exercise program and supportive nutrition
can really re-define what “middle age” means.
Sixty or seventy years ago, a woman in her 50’s was OLD. Today, we
boomers are changing this perception. We can set the example that
women do NOT have to become “frumpy” and fat as we approach or
exist in this place called “middle age.” We’re living a lot longer these
days, and I submit to you that we might as well feel great and look great
while we’re here.
Does a Boomer Body Need a Different Workout?
We probably don’t need a completely different program, but we women
over 40 or 50 do have a few things to deal with that younger women don’t

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yet deal with: hormonal changes, bone density changes, and changes in
muscle mass. These three things can wreak havoc on our weight, our
posture and our mood if we don’t exercise, sleep well or eat well.
Luckily, some of the things we attribute to “aging” are really due to in-
activity, poor food choices, and sometimes even poor exercise choices.
If we maintain a sedentary lifestyle, we most certainly will gain fat and
lose muscle as we age. We might have gotten away with over-eating, poor
nutrition and not enough exercise in our younger years, but very few of
us will get away with it in middle age. This is one of the key differences
between us “boomer” women and women much younger than us.
The good news is, we CAN manage the age-related issues we face such
as thinning bones, a slowing metabolism and decreased muscle mass.
We can be fit and we can look fabulous.
The Boomer Metabolism
So, what happens as we age? Does our metabolic “furnace” just poop out?
Here’s what the research says: Adults who don’t do any form of mus-
cle strength training lose between 5-7 pounds of muscle every decade.
Muscle tissue is metabolically active—it burns calories. Therefore, muscle
loss results in a lowered metabolism over time. Studies indicate that the
average adult experiences anywhere from a 1 to 3 percent reduction in
their metabolic rate per decade. Here’s the kicker: Most of the drop in
metabolic rate older adults experience is from muscle loss, NOT due to
the natural aging process!
There are two main reasons that “boomer” women lose muscle:
We’re “dieting” junkies
When was the last time you said these words: “I’m dieting” or “I’m on
a diet.” I hope to convince you to take these statements out of your
vocabulary! When we chronically take in way too few calories, our body
may resort to breaking down muscle tissue for energy. Because muscle
is heavier than fat, we get fooled into thinking we’re successful “losers”
because we’re experiencing such great weight loss on the scale. What we
don’t realize is that we’re lowering our metabolic rate with this chronic
calorie restriction nonsense, and this will eventually cause us to put on
MORE weight when we return to “regular” eating – and we always do!

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We become less active

I often wonder if this is more of a mindset thing than a physical thing
for some of us. We get fooled into thinking that as we get to a certain
age, it is inappropriate to do certain activities and that we need to “slow
down.” Frankly, we need to start realizing the truth lies in the exact
opposite. We’re getting older—time to ramp up our activity! As we be-
come less active, the pounds pile on and our joints take on more stress
due to added weight. We then have a harder time moving around—so
we become even more sedentary. It’s a vicious circle.
The great news is, both these reasons — chronic dieting and a seden-
tary lifestyle — can be changed! You have complete control over both
of these lifestyle choices. Boomer women can and should increase their
metabolic rate in order to fight off middle age weight gain. You can do
this with simple changes to your current nutrition and exercise habits.
Three Nutrition Tips to Stay Lean After 40
1. Eat often, eat small
You need to eat — and eat regularly — in order to keep your metabolism
stoked, stabilize your blood sugar and keep yourself feeling good. I sug-
gest you eat 3 small meals and 2-3 small snacks each day. Eating small
meals and snacks more frequently (every 3 to 3.5 hours) provides your
body with a regular supply of fuel it needs. Also, your metabolic rate
increases just a little bit each time you have a meal (digestion requires
energy—calories!), so you elevate your metabolism just a tiny bit each
time you eat. Going for long periods without eating, skipping meals
completely, or eating large meals less frequently may lead to increased
fat storage – all bad for a boomer body.
2. Have some lean protein with every meal or snack
Protein is really important for a boomer body for a number of reasons.
Protein digests more slowly than carbohydrate, so it keeps you feeling full
longer. Protein is essential in order to supply the building blocks our body
needs to manufacture new muscle tissue. And finally, protein adds a little
boost to our metabolism because it takes a few more calories to digest.
Examples of lean protein include: fish, chicken breast, turkey breast, sir-
loin, pork tenderloin, eggs/egg whites, low fat cheese, and beans.
3. Don’t go “Fat Free”
Many women over 40 are “fat phobic”. I think this stems from low-fat
diets that were popular in the 80’s. Trying to pull out all the fat in your

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diet is going to backfire (because it’s just not going to work long term).
It’s not a good thing nutritionally anyway — your body needs some fat.
A little bit of “good fat” at every meal will help keep you feeling fuller
and decrease your chances of binging later on. Examples of good, heart
healthy fats include nuts, seeds, nut butters, avocados and olive oil.
Three Exercise Tips to Stay Lean After 40
1. Incorporate full body, multi-joint exercises into your workouts
“Full body” exercises are exercises that involve more than one joint at a
time. Examples include squats, lunges, push-ups and pull-ups. These
exercises use LOTS of muscles--thereby burning more calories. One of
the best benefits of using multi-joint exercises in your workouts (aside
from the significant calorie expenditure they create) is that your workout
time will end up being much shorter than when you do a traditional
“single body part” routine.
Time saving tip….
Instead of resting between several sets of the same exercise, try “super
sets”: Perform one set of an exercise, and then immediately do another
exercise that works a different area on your body (example push ups, then
squats). This gives one area of your body a rest while another area is work-
ing. Repeat exercises #1 and #2 in succession with little to no rest between
the exercises, and then choose two new exercises and do the same thing.
By minimizing rest time, you shorten your overall workout time.
Example:– Superset workout: (please see bonus module for a review and
explanation of this workout)
A1: Push ups
A2: Hamstring curls on stability ball
B1: Lat pull down
B2: Split squats
C1: Squat-to-press
C2 Overhead triceps extensions
2. FATIGUE your muscles
When working with weights or resistance tubing, make sure the weight
or tube you select provides a challenge. This is one of the biggest
strength-training mistakes I see in women over 40. Very often I see
them in the gym lifting teeny tiny “Barbie” weights. If you are reha-

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bilitating a joint or currently have tendonitis, you most certainly want

to be very careful and use very light resistance. However, if you are not
rehabilitating a muscle or joint—fatigue those muscles!!!! You’re not as
fragile as you might think.
You absolutely must fatigue your muscles when you strength train in
order to generate new muscle tissue.
Aim for 3 strength workouts per week and make sure to take a day of
rest in between strength training days, in order to give your muscles a
chance to rest and rebuild.
3. Consider INTERVAL cardio workouts in place of lower intensity
cardio workouts
Supercharge your calorie expenditure by doing intervals of hard effort
interspersed with intervals of moderate effort. Unlike longer, lower in-
tensity bouts of exercise, high intensity interval training provides an in-
crease in metabolic rate after your exercise is completed, helps your body
to better utilize stored fat for fuel all day long, and takes less time than
traditional “steady” state cardio.
Aim for 3-5 cardio workouts per week, with most of them being “inter-
val” cardio in nature. Remember, high intensity interval training is done
for a shorter period of time than traditional “steady state” exercise, so
although you’ll be working out very hard, it’s for a much shorter period
of time.
If you’re new to interval training, substitute just one interval cardio
workout for a “steady state” cardio workout each week and work up from
there. Always remember to warm up very well before any workout, but
especially before an interval training workout.
Example – High Intensity Cardio workout:
After a 5-6 minute warm up, do the following while walking, running,
swimming or while on any cardio machine at your health club:
Do the exercise HARD for 30 seconds
Do the exercise at a low to moderate pace for 1 minute
Repeat this HARD EFFORT/RECOVERY PACE cycle for 4-10
cycles depending on your current fitness level and your available time
frame. If you’re new to high intensity exercise, start with just 4 cycles on
intervals and work up slowly to a maximum of 10 cycles.

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After your last cycle, cool down with a low effort for 5 minutes
Time saving tip….
Split up your workouts: Do a cardio interval program right after awak-
ening in the morning and then do your strength work later in the day
or in the evening. There are two great benefits to exercising twice a day:
Your time commitment per workout is very small (15-25 minutes per
session), and you stoke your metabolic rate TWICE in one day!
Final Thoughts
As I mentioned earlier in this chapter, we know for a fact that a lot of
the issues some of us experience with regard to “aging” are actually issues
related to decreased activity and poor eating habits. These things are to-
tally within your control!! You have in front of you advice and exercises
you can use right now to look better, feel better and have more energy!
Is there any reason why you wouldn’t take advantage of them?
We “Boomer” women have the power to re-define what aging looks like.
We have the power to encourage the younger generations to exercise, eat
well and take care of their bodies by being role models for them. Think
about that: By taking care of our bodies and eating well (and feeding
those in our care well) we may actually influence the younger genera-
tions in a positive way. This seems like a win-win situation to me!

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About Becky
Becky Williamson is an exercise physiologist, fitness coach
and fitness business owner in Northern California. Armed
with a graduate degree in kinesiology, her experience spans
over 25 years and includes experience in corporate fitness,
personal training and even scientific research (she ran a hu-
man physiology lab for the Advanced Life Support Division at
NASA-Ames Research Center in Mountain View, CA).

Becky wears many hats in the fitness world. As President of lifeSport Fitness in San
Jose, California, Becky and her team provide in-home personal training, fitness boot
camps, and corporate fitness programs to Bay Area residents and corporations.
Becky also has an online presence at www.beckywilliamson.com where she edu-
cates and motivates “Boomer” aged women to make their boomer years their best
years through exercise and proper eating.

Becky’s philosophy of a “fitness lifestyle” is evident in the programs and products she
creates. Her goal is to find creative ways in which to engage her customers in taking
an active part in achieving their goals. “It’s not just a workout, it’s a lifestyle!”, she
can often be heard saying.

Client testimonials highlight Becky’s professionalism, quick wit, and her obvious pas-
sion and commitment to her clients’ success as reasons for working with her — the
fact that she helps them get results might be a reason, too! Whether she’s teaching
an early morning boot camp, designing a post-rehab program for a customer with
a hip replacement, or presenting a motivational lecture at a corporate site, Becky’s
passion and ability to motivate those around her leaves her clients excited and ready
to take action.

In addition to her Master’s Degree, Becky is certified as a Health/Fitness Instructor

and an Advanced Personal Trainer through the American College of Sports Medicine,
and is a Certified Personal Fitness Trainer through the American Council on Exercise.
She also holds a certification from the American Academy of Health and Fitness Pro-
fessionals as a Post-Rehab Specialist.

When she’s not working, Becky can often be found cheering at a sporting event for one
of her two children or working out at the gym with her husband. She has successfully
juggled her roles as businesswoman, wife and mother for many years…and as a lover of
adventure travel, has also found time to bungee jump in New Zealand, zip line through the
jungle canopy in Belize, swim with the dolphins in Mexico and surf in Hawaii.

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CHAPTER 8

How to Develop
Hero Focus
By Oliver Chapman

I n this Chapter I want to take you to the next level, helping you go
beyond where you are now, by showing you how unbreakable focus
can help you achieve exactly what you want, and why this is vital for
your success.
Because you know, its not all just about having the perfect training pro-
gram, or the most amazing nutrition plan, its about much more than it,
its about what I call hero focus, because that’s what I want you to de-
velop. I use a hero as my analogy for this, because if you think of a hero,
any hero, they need one thing and its always that one thing which makes
them a hero, focus; the focus to never give up and always keep trying.
When someone’s life is at risk, would you throw in the towel? Of course
not, so why do it for anything else in life.
If you had the same focus as a hero for making yourself look, feel and
perform at your best, don’t you think you would achieve those goals?
You see it’s all about your mind-set, and when I say mind-set, what I
mean is your focus, getting in the zone and not letting anything stop
you. Because to be honest, I’m no different to you reading this book, I
can’t eat what I want and stay lean, I can’t miss workouts often and stay
in shape, and for a while I thought that was just how it was.
Until I changed my mind-set, I got focused and realized that all you need

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to do is know what you want, and most important, believe you can achieve
it – better yet, decide you’ve already done it – sounds too easy, right? …
Well, it’s really not!
But it is simple, instead of being the person who sits on the side lines,
uses an excuse and says that one piece of cake is okay, missing a training
session is fine, late nights don’t matter and you can recover with no sleep,
become the opposite. Decide what you want, and that you will become
that person no matter what; you will become your own hero, become
the person who never gives up or gives in, the person with unstoppable
focus!
That’s the focus you need, that unbreakable focus. I’m sure you’ve seen it
in people; all the people who come out on top, the winners that consis-
tently get better, the people who have great businesses, the entrepreneurs
have it and when you decide you have it, which can be from right now,
nothing can stop you, all you need to do, is think, its the only option!
For instance, decide there is no breaking the diet or missing training,
no staying in your comfort zone anymore. You have decided the result
you want and now you are building it. You’re not trying, you are doing
it. There are no ‘if ’s’ or ‘but’s’, no plan B’s – nothing that distracts from
Plan A, the only one you need to succeed.
A long while ago, a great warrior faced a situation which made it neces-
sary for him to make a decision to ensure him success on the battlefield.
He was about to send his armies against a powerful foe, whose men
outnumbered his own. He loaded his soldiers into boats, sailed to the
enemy’s country, unloaded soldiers and equipment, then gave the order
to burn the ships that carried them. Addressing his men before the first
battle, he said, “You see the boats going up in smoke. That means we
cannot leave these shores alive unless we win! We now have no choice –
we win or we perish! They Won.
That is the level of confidence you need to have in yourself. I can assure
you, if you attack your goals with the same level of confidence and de-
termination to win shown in this story, you will succeed.
And that is how you build a great body. Remember, it’s not about the
plan or the diet, its about your focus, if you decide what you are going to
do and make it the only logical option, then that’s it, isn’t it? Someone
can offer you ice cream, you can see a good late night film and that could

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disrupt your sleep and make you too tired for tomorrow’s workout, but
they aren’t options, right? You want to win right? Eating ice cream is
not part of winning, so it doesn’t happen; don’t think, “that looks really
good, and I have trained hard today.” Think instead… I want to win,
that is losing, that is not part of success, I want a great body, not an ice
cream, it becomes a no-contest. Remember you’re going to do it, in fact
it’s already done, you’re just waiting for your body to realize what you’ve
done. If you know nothing is going to stop you, your body might as well
change now!
You might think you don’t need to get focused and do any of this, but if
you don’t, then you will always be waiting for tomorrow before you start
anything, and tomorrow never comes. Just remember you always have
the power to be your own hero, to look, feel and perform how you want
to, but first you need to zone in on what that is and then do it.
Once you start doing that, things with just keep building and building,
you will never stop. You might wonder how success is made – it’s made
by habit, the habit of always doing your best and never giving up. Now
you know, its time to build your success and get the body you want.
Finally, to make sure you stick with your plans, although focus is the
number one thing you need, there are a few other ways to make yourself
more focused and really stay on track, and that’s to hold yourself ac-
countable for everything you do. For example, make bets with friends
about your goals, take pictures of yourself and put them on social net-
works and write about your new goal, then you have to achieve it – and
take pictures of your food, so if you eat bad or good, you really know
about it – and now its not just about winning, but also not losing!
Part Two!
This is the start of how to get you that great body. Wouldn’t you like it
if there was a simple and effective way to stay healthy and lean all year
round, have loads of energy and not need to count calories, weigh food
or do any other stuff like that? Wouldn’t it be brilliant if you could live
by one simple rule to make eating easier and more effective?
Well, it just so happens there is, and it has been used for millions of
years by every human being up until just a few hundred years ago. It is
clean unprocessed foods; yes, that’s it. You probably think it can’t be that

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simple, but think about it, 200 years ago we had pretty much no obesity,
we were fitter and stronger. Visit a tribe untouched by civilization and
you will notice no one is overweight and unhealthy, and its simply be-
cause they don’t eat anything unnatural.
It’s a simple approach, but it stood the test of time – nothing processed.
It either grows in the ground or has a face; that is where your food
should come from, the less it has done to it, the better it will be for your
body.
You see, we are meant to eat natural real foods, I don’t think anyone
can argue with this fact. We are not meant to eat endless unnatural and
processed sugars or grains, we are designed to thrive on clean foods; not
survive on sugars and junk food and just about get through the day.
You see all processed foods do one simple thing to the body; they in-
crease the burden, basically slowing it down. Its like when you load you
car up with more stuff, it doesn’t drive as well and just isn’t at responsive,
the human body is no different.
I call it the total body burden. Basically it means the more stresses you
put on the body, the worse it will work, from fat burning to concentra-
tion, and the wrong food can be a big burden. If we evolved and devel-
oped on unprocessed, wholesome totally organic foods, then why would
we stop eating them? They are obviously the perfect fuel for us, which
we ate for millions of years. We were not fat then, had more energy and
in most cases, were healthier. We did not evolve on sugars, caffeine, al-
cohol or anything else like this.
Putting that stuff in your body and expecting a good result is like put-
ting diesel into a petrol car - bad news!
But, when you start removing these toxic foods, suddenly the body starts
to work in a much better way; energy levels come back up, health im-
proves and body-fat drops rapidly because you have reduced the burden
on your body. You’ve let the brakes off. Instead of your body struggling
to survive on the wrong fuel, it starts to thrive on the right one – clean
unprocessed foods.
So my challenge to you is to try 14 days of clean eating and focusing
on what you really want, and watch your body-fat reduce and things
change.

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To do this there are a few foods you need to remove:

All processed foods, this includes cakes, pastry, chocolate, all junk food
and microwave meals. Basically, eating these foods no matter how low
in calories won’t do you any good because the foods are totally devoid of
any nutrients such as vitamins or minerals and are normally just loaded
with sugars or hydrogenated fats, both of which will have no beneficial
effects for changing the way you look.
All wheat and gluten products need to be removed, this includes all
breads, pasta, biscuits, anything with wheat in it. Of course, these foods
are removed for a multitude of reasons, the biggest one is that most
people struggle to digest a protein in wheat found in the gluten known
as Glaidin. This ends up making the average person feeling bloated,
tired and fatigued, not exactly how you want to feel when you’re trying
to exercise to build a better body.
All sugar – this shouldn’t really need any explaining, everyone knows
sugar is pretty much a toxin, its extremely unnatural, and without going
into too much detail, rapidly spikes insulin (the fat storage hormone)
and is stored as fat extremely fast, this is just a one of the reasons to cut
sugar out, do it now and you will feel a lot better very fast.
Pasteurized and homogenized dairy – I’m not saying you should not
have dairy products per se, but most commercial dairy as it gets heavily
processed and is totally different from the raw form you find coming
straight from the cow. The lactose in dairy is also very hard to digest
and we generally lose the ability to digest lactose after we stop breast-
feeding. This leaves the body unable to digest the dairy products, then
because of this, we actually have to engulf the lactose with large amounts
of mucus, this often gives people the sensation of having either an al-
lergy or just feeling very tired and with stomach pains – from the body
trying to break down the lactose found in dairy.
You are probably wondering what is left to eat. Well, there are loads of
things, just think of it this way, if it grows in the ground, or has a face,
you can eat it, from chicken to beef or pineapples to rice, but focus on
more fresh vegetables, fruits, plenty of high quality organic meat, fish,
eggs and some natural unprocessed whole grains such as quinoa, brown
rice, etc.

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That is the basics of it, remove those three foods and you will soon be
feeling better than you ever have. Of course, if you are trying to get re-
ally lean and look better than you ever have, I’m afraid to say just eating
less-processed foods is not going to solve everything. If you do just want
to lose some body-fat and get to a healthy weight, just doing the above
should work fine. However, just from the fact you are reading this book,
I’m guessing you’re not interested in just looking good, you want to look
great – so here are a few tips to help you look better than ever.
The first is to eat 3 meals a day and try to avoid snacking, I know this
is totally contrary to everything you read in most magazines, but don’t
worry, I’m just ahead of the game and everyone else is just behind. You
see, if the read the studies, they’d show you the obvious fact that you
want to burn body-fat when you’re not exercising, which is most of the
time, and you need to eat no more often that every 4-5 hours. The rea-
son for this is because when you don’t eat for around 5 hours or so, you
actually allow the liver to deplete its normal stores of sugar and lower
insulin levels. Then, after this point, you start to burn stored body-fat as
fuel. If you eat every 3 hours, you actually are always using your liver to
breakdown the foods you have just eaten, and either use them or store
them as fat, there is actually very little time when you are using your own
body-fat stores as fuel.
You see, the more often you eat, the more you spike insulin levels – the
hormone which tells your body to shut off fat-burning and start fat-
storing, so even a small snack late at night or any other time will actually
decrease fat burning and start increasing fat storage.
Basically, if you eat 3 times a day and avoid snacking, you will actu-
ally be burning more body-fat as energy than if you ate every 3 hours.
Don’t worry about the stories that if you eat less than every 3 hours your
metabolism will slow down. They are simply not true, it actually takes
about 5-8 hours for an average-sized meal to fully digest, so if you eat
anymore often than this, you are just putting food you eat on top of food
you’re digesting.
And that’s it, getting in shape is easier than you think. Get focused and
decide what you want, then stop eating processed foods, and focus on
just having 3 meals a day to help increase fat burning, and you will be
well on your way towards getting in the best shape of your life.

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About Oliver
Oliver Chapman is the owner of Renaissance Fitness and is
a body transformation expert, focusing on helping people to
achieve results they never thought possible. His passion is
helping people to become their own hero by making people
look, feel and perform at their very best.

This is done through his very successful Personal Training business, where he uses
many different methods to help people from all walks of life to achieve more than
they ever thought possible.

Although he is only 21 years old, he has studied with some of the world’s top experts
in health and fitness, and reads between 50 and 100 books a year to further his
knowledge, and is establishing himself as the ‘go to’ person for body transformation
training and rapid fat-loss. He has been weight training and exercising since his early
teenage years. He has developed a huge passion for helping people achieve their
goals from the knowledge he has gained from studying with various experts, and
through his own trial-and-error from years of walking his talk and constantly chal-
lenging himself in every area of life, from sky dives and weightlifting competitions to
the development of his own Personal Training business.

He embraces the idea that fitness and health is not just about looking good, but also
using it to help develop a strong mind and healthy body, and challenging yourself in-
side and outside of the gym to achieve more than just great fitness, but also because
improving health and getting the body you want should help you live the life you want
to live, by having more confidence in the way you look, feel and perform to help take
on any challenges life throws at you.

He realizes that the way you look, feel and perform should be part of a holistic ap-
proach to improving every other area of your life, which is built into his Personal
Training and almost certainly one reason why he is able to get such ground-breaking
results with his Personal Training clients.

To learn more about Oliver and what he does, go to his website: www.olliechapman.com

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CHAPTER 9

Be Fit For Life

By Damien Maher

If you are reading this book, you are probably pretty serious about your
health. You want to get into better shape, lose some weight, and get
some focus in your fitness.
Or you might be a coach or personal trainer who is looking for some
help in getting the best results from your clients.
Either way, you are willing to invest a bit of money in return for some
knowledge that will get you closer to the perfect you. You have probably
bought other information products, books, pills and potions all claiming
to have the secret to weight loss and the perfect body.
But has any of it worked? Are you in the best shape of your life? Do you
wake up every morning happy in the knowledge that whatever clothes
you put on will look great? Are your clients walking billboards for your
business? Are they stopped on the street and asked how they stay in such
good shape?
If so, you can save yourself some time and stop reading now because you
already know what I know. If not, read on because you have finally in-
vested in a product that will actually get you closer to your goal, because
in this chapter I am offering proof of a formula that works.
I am going to share with you the story of just one of my clients that

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has achieved their dream body. And not just for a fleeting moment.
Pauline, an ordinary working mother like you or one of your clients,
lost an amazing 126 lbs in 12 months. And even more amazingly, she
has defied the statistics and kept that weight off now for four years and
counting. In fact, every year, Pauline’s body gets better as she continues
on the path to which I guided her in 2007.
As coaches, personal trainers or gym instructors, we have the oppor-
tunity to act as a catalyst in the transformation of someone else’s life.
Clients originally come to us with the goal of losing weight, toning up
and getting fitter, but the reality is that we will have more contact time
with our clients than doctors, and so we will have a bigger opportunity
to influence their health than many other professions.
Misinformed and misguided, they have trudged through a minefield
of diets, infomercials and marketing all designed to stimulate faith and
hope that they might have found the Holy Grail for weight loss. They
go on a journey similar to a carousel at a fairground, going around in
circles, up and down, before coming back to the same spot. It is the story
for so many attempting to lose weight. They inevitably end up back in
the same spot — having lost time, energy and finances as they enthusi-
astically went nowhere.
Brian Tracy, one of the world’s leading experts on success psychology
and personal achievement, has identified two new ‘diseases’ rampant in
developed countries. These diseases could be applied to the fitness in-
dustry, as there are many people afflicted with the symptoms associated
with these diseases. These are the ‘something-for-nothing’ disease and
the ‘quick-fix’ disease. Those suffering from ‘something-for-nothing’
want weight loss without dieting, fitness without exercise, and perfect
health while eating and drinking whatever they want.
Those with ‘quick-fix’ disease want to take a pill, go to sleep, and wake
up skinny. They are suckers for the latest miracle solution and buy fat-
burning creams, which never yield the results they crave. But with a
little perseverance and a better work ethic, they could easily reach their
goals. The very act of seeking a ‘quick fix’ or wanting ‘something for
nothing’ is weak. But setting a worthy goal for something you want and
reaching it through determination and hard work changes the very fibre
of your being and makes you strong - physically, mentally and emotion-

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ally. George Bernard Shaw said, “Doing what needs to be done may not
make you happy, but it will make you great.”
The reason most people don’t lose weight is because they don’t care
about it enough. People who care take action. They are committed to
accomplishing what they set out to do. They don’t do the least to get
the most, they do whatever it takes. Most people say they are doing the
best they can. Stop. The question is, are they doing whatever it takes?
To achieve long-term weight loss, you need to work towards mastery.
Mastery is a product of consistently going beyond your limits.
Every journey is accompanied by risks, and your first challenge is to find
a trainer/coach that will flash the light along the path they want you to
follow.
It is hard for someone to go through a weight-loss journey on their own,
and in this tech-driven world there are plenty of places for people to
turn to for help. They search the Internet to guide them on their jour-
ney, but it is hard for them to be able to distinguish between a coach
who can deliver on the bravado. They are not doing the jobs that they
claim to have done.
Choosing a personal trainer or coach is like drilling for oil - it’s fraught
with risk. No one in his or her right mind would simply go out in their
backyard and start digging with the hope of hitting a ‘gusher’. The
same can be said of walking into a gym hoping to find the right trainer
for you. Oil companies invest their time and do extensive research to
analyse seismic and geological maps. They take samples of rocks and
soils, study fault lines, and look at the surrounding area to see if there are
other formations that would justify ‘poking’ a hole in the ground.
They compare all this and decide that if everything looks favourable, only
then will the company proceed to drill for oil. That is how your search for
a trainer should begin. You should do extensive research into finding your
coach or mentor, because it is like any relationship. A long-term romantic
liaison does not begin by walking into a random bar and having a ‘lucky
dip’ with the available clientele before embarking on a relationship that
could change your life. That may happen in fairy tales, but the reality of
finding a suitable partner or your personal trainer is entirely different.
The people who are the best in the world at anything — whether at

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swimming, golf, ballet or business — all studied and apprenticed under

someone who was a master, to learn the critical skills and tools to be-
come better at their craft. Masters allowed them to do the right things
first time, and simultaneously avoided making the most basic and stupid
mistakes. It’s the mistakes and setbacks that keep people frustrated and
unhappy in their quest to lose weight or improve health. Just about the
time you are starting to climb out of the last hole you dug, you promptly
start digging another.
So if you are looking to lose weight, you should find a mentor who never
stops studying. If you are a coach, never stop learning and seek out those
who know more than you. The best in the world know they must prac-
tice to improve on a daily basis if they are to retain their greatness.
All the hard work in the world won’t bring you to your weight-loss goal
if you are not doing the right things. I had many clients come to me who
worked out five times a week and were disciplined with their food, but
got no results.
Why? Because they were relying on bits and pieces of information they
picked up here and there. They had no master to guide them. All their
hard work was for nothing. When they reapplied that energy and focus
under my guidance, the results astounded even them.
Yes, weight-loss success will be a result of your hard work and a positive
mental attitude, but most important of all, it will be your training and nu-
trition program. Every person at the top of their game in golf surrounds
themselves with coaches who can, in their case, watch their swing.
They have the exact same problem you and I do — they can’t see them-
selves when they swing their golf clubs. So they surround themselves
with people who watch — who can coach them on where they going
wrong as needed.
But not everyone goes the road of coaching for weight loss. When they
are sick, they go to a doctor; when their car breaks down, they take it
to a mechanic. But when someone gains weight or is overweight with
existing health conditions, why don’t they go to trainers?
Some people are embarrassed and they want to get themselves in shape
before contacting a trainer. That’s completely nuts as any good trainer
or coach has a gym with people of all shapes and sizes as they progress

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through the stages on the journey to fitness. People in gyms that work,
who train with coaches that are serious, have clients that support each
other and revel in each new client that comes along; so if you take that
step, you are immediately among friends.
Some people who want to lose weight and get into shape say they can’t
afford a trainer. They think that is just for Hollywood stars or really
wealthy people. The question I ask them is: how much money have your
fitness and nutrition mistakes cost you throughout your life? Not to
mention how much anger and frustration have you left in the gym and
at home, as you didn’t know how to achieve and sustain weight loss?
Invest in yourself. As they say, you’re worth it.
And if you decide to work through your excuses and stop relying on
trial and error, permanent change is possible. It is achievable. And it
happened to an ordinary working mother who decided that she was
sick and tired of being sick and tired. She threw off her embarrassment,
discarded her excuses and said, “Right. I have got to do something about
this or I will be a fat woman for the rest of my life.” She wanted change
and she was willing to do whatever it took. All she needed was someone
to guide her hard work and direct her focus in the right direction.
Pauline Fitzsimons contacted me via email on the 26th January 2007
with the following email.
“Hi Damien,
I noticed your poster at the gym and I had a look at your website. I am not
really sure if your expertise extends to my issues, but I thought I would reach
out and see what you think. I am 40 years old and obese (BMI 38) and have
recently started to exercise for the first time in years. While I have lost some
weight, progress is slow and I am not sure if even what I am doing is the right
thing. My 2007 goal is to become fit and lose some weight, but I know I need
some help.
Best Regards, Pauline”
My initial venture into marketing my services was a poster on the wall
of a large health club chain, a Big Box gym. I had used social proof of
clients on my website as a means of marketing, but when Pauline viewed
these pictures she could not relate to them. She would have been happy
with their ‘before’ photos, never mind they’re ‘after,’ but still it encour-
aged Pauline to make contact with me.

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We arranged to meet for a conversation to see if we made a good fit for

each other. An initial meeting is very important for both the trainer and
the client to ensure they are singing from the same hymn sheet.
A client looking to lose over 100 lbs will be embarking on a long- term
relationship, so it is important that both parties know what is expected
of each other. Prior to our meeting, I had sent Pauline an initial ques-
tionnaire where she could clarify her goals and her expectations.
In addition to this, I asked Pauline to complete a food diary where she
would record her food, the times she ate, liquids she drank (water, with
caffeine, alcohol, etc.), sleep, exercise and relaxation habits for the week.
It is said that the shortest of pencils is better than the longest of mem-
ories, and a food diary enlightens you and your coach to your eating
habits, and why you may not be making progress in your body-shaping
program. It also gave me an idea of where Pauline currently was in terms
of meal frequency, portion sizes and where I thought we could start her
program.
Keeping track of what you eat is one of the easiest secrets to fat-loss
success I can think of. If it makes you think twice about what you are
consuming, then it is worth it. Georgia University conducted a study
looking at the effects of eating one meal a day with a total caloric intake
equal to the other test subjects eating six smaller meals a day.
The one meal a day group’s body went into fat-storing mode, as the body
was unable to break down the excess calories. The other group kept fuel-
ling the flames of metabolism by eating little and often. It should be noted
that Sumo Wrestlers skip breakfast and eat one meal a day with a massive
caloric intake. By eating regularly you will be controlling your blood sugar
levels much better, hence this can reduce your sweet cravings.
The completion of the food diary also gave me an indication of how
compliant Pauline was going to be. The food diary is one of the keys to
uncovering your weight-loss roadblocks.
You can either take the time to write out your diary or you can make
excuses and say you remember it, but oral food diaries are not worth the
paper they are printed on. If you cannot understand where your problems
lie, you need to reach out for someone who can help you. When you have
to present your food diary for inspection to a peer or your personal trainer,

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you will be less likely to be caught with your hand in the cookie jar and
you may just achieve the results that your training deserves.
During our initial meeting, Pauline started to share her story with me.
Pauline was the classic working Mum, with a demanding job and two
young children to deal with.
When she wasn’t working, she was trying to make it up to the kids be-
cause of the guilt that every working Mum feels, so making some per-
sonal time wasn’t an option in her mind’s eye. A routine health screening
at work brought to light that she was beginning to develop serious health
problems: high cholesterol with the prospect of diabetes, and with high
blood pressure on the way if she did not take corrective action. I made
her realize that in fact neglecting her personal welfare was indeed being
Selfish to her kids, and not Selfless as she had tried to convince me.
The road to redemption did not start immediately. She knew she needed
help but was unsure where to start. After years of trying and failing the
‘Quick Fix’ diets, she knew the only way to go was healthy eating and
exercise, but she wasn’t sure she had the nerve to face the gym, thinking
surely that’s where all the slim people go.
So she had started to swim 4 times a week and eat a little better, after 3
months she had lost 7 lbs and realised quickly that at this rate of prog-
ress, she was unlikely to ever succeed.
Her good friends Frank and Julie had recommended she should try a
Personal Trainer, and she had noticed my poster up in the gym, so she
decided first to mail me and see as a trainer if I dealt with obesity.
I assured Pauline that anyone could succeed if they just follow the direc-
tions I give them and add hard work and commitment. Famed Green
Bay Packer Coach Vince Lombardi said it best when he said “the only
time success comes before work is in the dictionary.”
There is no glamour or magic associated with hard work. I explained
the difference between horizontal and vertical time lines. Long-term
weight loss responds better to consistent actions done over time. This
would be represented on a horizontal timeline axis. You don’t become
overweight overnight and you will not become slim tomorrow from five
hours of activity today.

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So the questions were not so much about how she will win the game of
weight loss, but more how she was going to play the second half of the
game. We looked at setting long-term and short-term goals, but more
importantly we looked at what were the behaviours that would need to
happen to make those goals a reality.
Goals act as lighthouses to keep you focused when the seas become
rough. Losing nine stone seems like a daunting prospect similar to
chopping down a big Oak tree. You stand back at the tree and say I
will never chop that tree down, but by making a plan we had attempted
to sharpen our blade, and if we took a few swings of the axe everyday,
eventually the tree would fall down.
We took measurements that we would regularly check so we could en-
sure that we were on track with our goal. Before photos, front, side and
back gave us visual information, circumference measurements would
measure the inches lost and a body fat % was measured using 12 sites
with a Harpendon John Bull calipers. Body fat was taken consistently
on the same day, same time every week for consistency.
During our first month of training, I asked Pauline how she felt her
body was progressing. “I guess the first month is always the hardest. I
had never done any weight training before in my life, and aside from a
couple lengths of breaststroke, my cardio levels were not up too much.
So I started my weight training on 17th February. While I was unable to
walk the next day after the experience, it was not as bad as I expected.”
Pauline performed a weights-based exercise program alternating be-
tween upper and lower body to increase peripheral heart flow.
Quads exercises like squats/split squats were alternated with lat pull-
downs. The following pairing would see hamstring exercises paired with
shoulder exercises to make the heart push blood the longest distance
upstairs and downstairs to these muscles.
It is this style of training sometimes referred to as German Body Com-
position training popularized by strength coach Charles Poliquin that
changes the pH of your blood encouraging your body to produce more
lactate, releasing growth hormone to build muscle.
More muscle or lean body mass means you have a bigger engine to burn
more fuel and hence over time faster fat loss. Short rest intervals of

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between 30-60 seconds increase production of lactate, which leads to

dramatic increases in growth hormone in your body, enabling it to build
muscle to burn fat and lose weight.
This method leads to dramatic fat loss and is effective in developing
strength endurance. One pound of fat needs nine calories a day to be
maintained while one pound of muscle needs 50 calories a day to be
maintained. Our goal was to increase your engine size, which burns off
more calories.
Female clients can gain 10-12 lbs of muscle in exchange for 10-12 lbs of
fat in two months. This is equal to burning off 500 calories a day, which
is equivalent to a pound of fat lost each week. It is not during training
that you burn the majority of calories, but it is post-exercise and this is
why strength training and interval training are superior methods for fat
loss over aerobic training.
If it didn’t burn, make her feel short of breath and even make her feel
nauseous in the first 20 minutes, it would not work for Pauline nor
would it work for you. You are either not working hard enough, or tak-
ing too long on your rest periods if you do not experience these feelings.
The time under tension (when the muscle is working) should be be-
tween 40 and 120 seconds worth of work per exercise set. If you choose
the correct weight, the muscle will tremble on the last few repetitions,
but it will ultimately change shape.
Pauline’s initial squat was her bodyweight with the assistance of holding
onto a machine. A bodyweight squat to squash your calves means that
you lift 75% of your body weight and if you are overweight this increases
the effort you must make. So even when she performed bodyweight
squats, it was the equivalent of 90-100kg on your first day. My role as
coach was to ensure that everything was set up for Pauline and to make
sure she focused on the exercises she was trying to perform.
It is a daunting experience for someone to walk into a new gym with a
goal of losing weight. Pauline seemed undeterred but said she was too
busy sweating and concentrating to notice if anyone else was watching,
or laughing at her in the gym!!!
For the next few weeks, Pauline completed the weight circuit twice a
week with me, and I gradually showed her how to use the equipment

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and fill in her own program as she gained the confidence to go up to the
weights room on her own.
In this time, I also did some interval training on the treadmill and made
one critical change to her diet; recommending protein and raw nuts for
breakfast. Protein is derived from the Greek word of primary impor-
tance, and it helps detoxify the liver, repair the immune system, provides
satiety and it creates a thermogenic effect to burn energy just through
digesting the protein you are eating.
One of the most important functions of protein is that it contains ni-
trogen – which repairs the muscles that would have been damaged from
exercise. Protein increases the release of the neuro-transmitter Dopamine
with has been linked with increasing neural drive. The raw nuts provided
fats that would help balance her blood sugar and reduce her food cravings.
Nuts increase the release of the neurotransmitter acetyl choline which
has been linked with improving decision-making. The main supplement
I gave during this time to Pauline was large dosages of fish oil.
Julia Ross, in her book the Diet Cure, talks of treating Irish alcoholics
with fish oil to reduce their cravings. Alcohol, when used in conjunc-
tion with medicinal cough syrups, helps get the medicine into the blood
stream quicker by acting like a sugar. By applying the same principle to
weight-loss clients, it reduces sweet cravings. It has been used in inci-
dences of depression, which often leads to comfort eating. It improves
your mood by helping your body increase the production of the neu-
rotransmitter serotonin, which makes you happy.
Fish oil turns on fat-burning lipolytic cells and it turns off fat-storing lipo-
genic cells and it increases the permeability of our cells, so we can get ener-
gy into them instead of depositing it into our ever-willing fat cells. Fat cells
are the hardest working cells in your body, and they never take days off.
There is a rule when you are implementing changes in your habits. It is
called the Magic Rule of 21, and it says that it takes 21 days in a row of
performing a new behaviour in order to crystallise that new behaviour into
a habit.
One important habit we set into motion was that we had set days and
times for training — to ensure that training would become second na-
ture and a way of life for Pauline.

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Many times I see trainers overwhelm their clients with information. The
trainers are trying to help and share their wisdom but it often frightens
the clients. I often explain it by the story of how chefs cook frogs. If a
chef drops a frog into boiling water the frog will hit the water and his
reflexes will immediately get him to jump out of the water.
A better way to cook the frog would be to place him in a pot of luke-
warm water where he is comfortable and gradually increase the tem-
perature until he passes out. So after one month, Pauline had three good
new habits. She trained three times per week, ate a good breakfast every
day that would balance out her blood sugar, and she took fish oil to turn
on her fat-burning cells and reduce her fat-storing cells.
When working with overweight people, the initial weight loss is slow.
Pauline’s initial weight loss averaged at only 1 lb per week as she built up
her habits. It is very common for someone changing a nutrition program
to start absorbing nutrients for the first time in a long time and this may
increase lean body mass. They have been previously malnourished with a
diet lacking in nutrients. That is why there might be inches lost, but not
so much weight on the scale, so it is important not to become too dis-
heartened. You are merely building a bigger engine to burn more calories.
By the second month, Pauline was confident to go up to the gym and
complete her program on her own. She still found it difficult but she was
determined to persist. I continued to work with her on her diet, replac-
ing refined processed food with fresh meat, fish, salad, vegetables and
fruit, eliminating soda and alcohol and increasing the quantity of water.
Lunch was fish or meats with salads, and dinners were meat and fish and
vegetables. Pauline benefited from a diet that was higher in proteins and
healthy fats, and by cycling carbohydrates in and out of her diet during
the week to speed up her metabolism, and to prevent muscle lost by
replenishing the glycogen or energy in her muscles.
She still received personal training once a week, and in her words “these
were always the hardest sessions.” I pushed her really hard and ensured
she performed to the maximum of her ability, never letting her stand
still as I knew what she could achieve. Each week I measured her body
fat percentage, and reviewed her food diary for the week — to make sure
she stayed on track and to chart her progress.

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Near the end of March, I changed her program. A program is only as

good as the time it takes you to adapt to it and it took Pauline out of her
comfort zone as she had become familiar and comfortable with the old
program, and so was her body, so it was time for a change.
People she knew had started to notice the changes in her and she felt
so much better. The first big challenge Pauline faced was when she was
due to go on holidays to Florida for two weeks. I designed a program
she could complete in the villa without any weights. Her perception
was that this would be so much easier. But by manipulating the exercise
variables in her training program like repetitions, sets, tempo or speed
of exercises, rest periods or order of exercises, she was unable to sit com-
fortably on the flight to Orlando as her rear end and legs hurt so much!
One of the principles of training is progressive overload. It is essential if
your goal is long-term fat loss. The best way to analyse your program in
the gym is that each time you go, you should be 2% stronger. This could
equate to a weight 2% heavier for the same number of reps or the same
weight lifted for an additional repetition.
This was a key turning point for Pauline in her belief in what she could
achieve. She felt she didn’t do brilliantly, but she came home 4 lbs light-
er and she had worked out 5 times. She arrived home on Saturday into
Dublin and got straight back up to the gym on Sunday. By mid April,
her weight loss had speeded up as new habits were integrated with old
habits to help her lose over 2 stone or 28 lbs and her energy levels were
so much higher.
During the second month, Pauline had been very anxious about her food
and found it quite difficult to manage if she had to eat out. She often left
long gaps between meals until she got home and could cook for herself.
Eating out for every meal except breakfast for 2 whole weeks taught her
how to make the best food choices from any menu, and how to mix and
match menu items so she always had enough of the right foods to eat.
In the third month of her training program, Pauline now had 2 new
programs that she alternated between each time she trained. It added a
variety to the training and at this stage, I also increased the workload of
her training frequency. She now weight-trained 4 times per week with 1
cardio session on the treadmill when she could fit it in.

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To recover from holidays, I asked Pauline to follow a stricter diet for

2 weeks - a diet Bootcamp.
By mid May, she was 3 stone or 42 lbs down and still feeling great. Julie
and Frank, the initial catalysts that advised her to hire a trainer came
back from their travels and were amazed by the changes in her. She did
have a bottle of champagne to celebrate with them; she was very happy
with what she had achieved, but even happier as she was now 100%
confident that she could achieve her final target. She didn’t have a drink
since. She hasn’t decided to be a non-drinker, but she said she would
wait till her birthday before making a decision. In Ireland, believe me,
this is a big deal. Most social occasions involve alcohol and people who
don’t drink alcohol are uncommon.
The months were rolling on, and during her fourth month, things got a
lot easier, as her newfound good habits became engraved on her lifestyle.
She now trains 4 to 5 times per week, and she eats a healthy diet. Friends
no longer comment when she refuses the offer of a drink.
To add variety to her cardio, I consistently changed the format and in-
troduced boxing and rowing interval training, in addition to introduc-
ing 2 new weight-training programs every 3 weeks. Pauline enjoyed the
boxing and she now rows with a buddy once a week at work, which
motivates her to do that.
She found the weight training enjoyable, admittedly she found it tough
at the time, but then she feels so great afterwards. Motivation is easier
when you are getting the results you want to keep you on target. When
you think back to last February and she could barely squat, she needed
support to stand back up; now she can regularly do full squats with it
and can do it with 50 kg on her back — though she was herself 90 lbs
lighter to prove it!
Four years later, Pauline still trains four times a week and follows the
nutritional guidelines I set her. As I learn new methods and facts that
promote health, so does Pauline. It is important to remain challenged
and constantly surprise your body with your training programs because
fitness is a lifestyle. People ask me ‘What will happen after I have lost
the weight and I stop the training?’ I reply, “Why would you stop?”
Exercise and nutritional changes are healthy lifestyle choices, and the

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choices you make can help you Be Fit For Life. Is it hard work? Well the
answer to that is yes, but then a lot of the worthwhile things you achieve
in life are hard work.
The ability to work hard is in all of us, what you need to do is get your
priorities right. Examine your life and look at the obstacles that are pre-
venting you from opting for a healthier lifestyle, resolve these issues and
most of all believe in yourself. The ability to be successful is in us all.
Pauline started out on this journey because of health concerns. Look-
ing great has been a wonderful bonus, but whatever the motivation, the
most wonderful thing is how much energy she has now. As she ap-
proached her 45th birthday, she looks and feels better now than she did
in her 20s, so she plans to put into practice that life truly begins in your
40s and it is never too late to change!!!
Every journey needs a guide, and as a coach I am delighted I could play
a part in Pauline’s journey. She made a decision and she empowered her-
self to regain control of her health. Areas of your life that you are not in
power over like your health, someone else will ‘overpower,’ like a doctor,
because they do not believe that you can do it for yourself.
But success leaves clues. If you want to go on a similar journey, follow the
trail that someone who has worn those shoes has left behind. This can
shorten the journey and you can learn from their mistakes so you do not
have to repeat them.
The only thing you need to do is to take action and to take the first
step. It is the journey of a thousand miles or the loss of 9 stone in 12
months that began with a single step. You will be amazed by what you
can achieve.

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About Damien
Damien Maher is a strength and conditioning specialist from
Sandyford, Dublin. His company, Be Fit For Life Performance
Centre Ltd is housed in a 3,000 sq ft personal training gym -
which has helped hundreds of clients of all ages and from all
walks of life to transform their body shapes, increase their
energy levels and adopt a healthier lifestyle.

Damien’s method is the result of his personal experience as a former professional

soccer player, combined with the advanced theories of European sports science and
the principles of modern strength and conditioning systems.

He travels extensively to learn from the world’s leading experts in strength training,
nutrition, functional medicine, supplementation, treatment and the rehabilitation of
injuries.

He uses this knowledge and his own vast experience to develop training programs
that help each individual client achieve their specific goals for which he guarantees
results.

Damien was the Fitness Expert on TV3’s reality TV show Inside & Out, and he writes a
weekly column in the health supplement of the Irish Independent.

The success stories on his website: www.befitforlife.ie are a testimony to Damien’s

vision, hard work and dedication to his clients.

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CHAPTER 10

Goal Setting, Action Planning,

and Achievement
By Nick Berry

A nyone who has done any amount of personal growth research, spe-
cifically in the goal setting category, has probably heard this story. I
believe it was a class of Harvard graduates, in the 70’s or early 80’s. The
entire class was surveyed upon graduation, and one of the questions was,
“Have you set clear, written goals for your future and made plans to ac-
complish them?” The results of the survey were that three percent of the
graduates had written goals and plans; 13 percent had goals, but they
were not in writing; and 84 percent had no specific goals at all.
The story skips ahead ten years, where the members of the class were
interviewed again, and the findings were incredible. The 13 percent of
the class who had goals but they were not written, were earning on aver-
age twice as much as the 84 percent with no goals at all. What was more
impressive was that the three percent who had clearly written goals were
earning, on average, ten times as much as the other 97 percent put to-
gether.
I’m not sure that I could take this to mean that setting goals guarantees
you will make more money, or writing goals out makes you more likely
to achieve them. I do think it is very clear however, that having goals is a
clearly superior plan to not having them. Such a substantial success rate
doesn’t happen by accident. If you want to achieve, you must identify
goals and work with them in mind. Be it business, fitness, achievements,
athletic accomplishments – it makes no difference. You are much more

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likely to reach your potential if you set clear goals.

When trying to undertake a particularly challenging task, it is useful to
look elsewhere for analogies to help guide your actions and give you per-
spective. Since my background is in the fitness industry and my compa-
ny, Fitness Consulting Group, works with fitness business entrepreneurs
every single day, I can see firsthand the similarities between running a
large organization and setting and reaching fitness goals.
What you should also be aware of is that even though I am primarily
discussing fitness goals here, do not limit yourself to only fitness goals
should you decide to put this into practice. The type of goal setting I will
be covering can apply to every facet of your life.
First things first, and that is that it is important to have direction. If
you do not take the time to determine your goals and commit to regular
measurement and review, you will simply be wasting time, energy, and
effort.

What exactly do I want to accomplish and why? What criteria will I be

SPECIFIC
required to meet in order to reach this goal?

What are those concrete criteria? In fitness, you can measure body fat,
MEASURABLE circumference of various body parts, dress size, weight, and training
performance, to name just a few

Not to be confused with easy, attainable goals are simply not extreme.
For example, your goal cannot mention that you want to be taller or
ATTAINABLE
look like another person. However, it should be able to be achieved
realistically if broken down into smaller action steps.

RELEVANT Is this really the goal you want to reach? Does it matter to you?

TIMELY The goal has a deadline.

Goal setting is a process in itself, and like many things, there are good
kinds and bad kinds. A bad goal is ambiguous and does not hold its maker
accountable in any way. A good goal, on the other hand, is S.M.A.R.T.
Now there are many types of fitness goals, big and small, long-term and

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short-term, habit-based and physique-based, etc. The very first goal you
should make, however, is your end goal or your big goal. In other words,
start at the finish line.
As Lewis Carroll once said, “If you don’t know where you are going, any
road will get you there.”
Before I have you write out your end goal, however, consider the follow-
ing keys to writing an effective goal:
I. Write it as a positive, present-tense statement. Set a goal for what
you want, not for what you don’t want. Your mind can lock onto a
clearly defined goal only if the goal is defined positively. Phrase
your goals as if you have already achieved it. For example, instead
of saying, “I will get down to 12% body fat by the first day of next
year,” phrase it in the present tense: “It is January 1st, and I am at
12% body fat.” Avoid watered down words like “probably,” “should,”
“could,” “would,” “might,” or “may” when forming your goals.
II. Begin your goal statement with an “Outcome Verb.” Outcome
verbs such as “build, achieve, earn, grow, create” give life to your
goals. Instead of saying: “I hope to lose 20 pounds,” say, “I’ve lost
20 pounds.”
III. Write goals that will have multiple steps as projects. Projects will
contain small actions you can take step by step. For example,
completing a 12-week workout program is a multiple-step project,
while performing 5 sets of 5 reps of a particular exercise is an
action step within that project.
IV. Create your goals based on your numbers. Tracking your numbers
and basing your goals off current numbers will allow you to more
easily see success and create the action steps necessary to achieve
your goal.
So, using the criteria above, write out a S.M.A.R.T. end goal that an-
swers the following question: In terms of your fitness, where do you
want to be one year from today?
In fitness, there are primarily two types of projects that need to be consid-
ered for you to achieve the results you are looking for, exercise projects and
nutrition projects.

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Let’s cover exercise first. Exercise really boils down to two things, a
quality training program and your ability to follow that training pro-
gram. Let’s say your goal is to reach 12% body fat in one year. In order
to reach that goal, you are likely going to have to, at a minimum, put on
muscle and lose fat. In addition, improving your strength, power, and
athleticism would probably be compatible with that big goal as well.
These smaller goals of gaining muscle, losing fat, increasing strength,
etc. will form the “projects” that together make up the big goal. Each
of these projects should be put into their own 4-12 week exercise phas-
es. For example, you might decide that you should break down your
program into four, 3-month training phases. The first phase would
be geared towards general preparation. The next phase would be for
strength. The third would be for muscle building, and the final would
be for fat burning.
Whether this breakdown is ideal for you is not the point. The point,
rather, is to be able to break down your big goal into these projects and
then to break down each of these projects into even smaller action steps.
Let’s continue with the example I provided.
You have your big goal, and now you have your projects. What you want
to do next is craft your workouts for the first project, or in this case,
the general preparation phase. Putting together your workout sheet will
take care of both writing out the small action steps that you need to take
and giving you the means to track whether you are actually completing
these steps.
The following items should go into your workout sheet:
1. The different workouts that comprise the phase. How many
different workouts will there be? Will you have an “A” workout
and a “B” workout that you alternate?
2. The actual exercises that are a part of each workout. Are you trying
to do full body workouts? Do you have an upper body workout and
a lower body workout? In what order do you perform the exercises?
Do you have alternating exercises or a circuit?
3. Your set, rep, and rest scheme. How many sets and reps are you
going to perform for each exercise? How much rest will you take

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between sets of exercises?

4. A place to record objective data. How much weight did you lift for
a certain exercise? How many sets and reps did you actually perform
versus what was written in advance on the sheet?
5. The dates and times you will perform each workout. How many
days a week are you going to train, and what days and times actually
fit into your schedule?
6. Notes. Do you have something you would like to measure such as
your weight, body fat percentage, or arm circumference at the
beginning of the phase that you can measure again at the end of the
phase for comparison?
Once you have your workout sheet for the phase written up, all you need
to do now is take action on the days you wrote down and committed to,
follow the plan, and record your data from each workout. The goals for
this phase are automatically built into your workout sheet: show up for
each workout and get better, objectively, each week.
Finally, as you near the end of the first project or exercise phase, you
can look over all the objective data that you have recorded, evaluate
your progress, and start putting together your workout sheet for the next
phase. Then all you will need to do is continue this process until the end
of the year.
That takes care of your exercise projects and the action planning that
goes along with them. What about nutrition? Again, it is valuable to
look at your end product and then decide what steps need to be taken to
get there. Nutrition can be simplified to the foods and supplements you
need to ingest and the dietary habits you need to follow.
Rather than trying to do overhaul your nutrition all at once, keep in
mind the length of time you have to achieve your big goal, and then set
up smaller projects accordingly. For example, to reach 12% body fat, you
might decide upon the following projects:
1. Consume a post-workout shake within 30 minutes of each workout
2. Take 2 fish oil capsules with each meal
3. Eat 3 meals and 2 snacks per day
4. Consume an animal protein and non-starchy vegetable at each meal

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5. For 90% of meals, only include foods that are meat or fish, non-starchy
vegetables, and fruit and only drink calorie-free beverages
6. For 90% of meals, only include foods that are grass-fed or free-range
meats, wild fish, and non-starchy vegetables and only drink water or
green tea.
Continuing with the example, you should finish your first project by
the end of month one. “Consuming a post-workout shake” will then be
a habit that you will continue, ideally, throughout your life. By the end
of month two, you should finish your second project, and so on and so
forth. Each project will serve as a short-term goal, and all you need to
do is set up deadlines in which to reach them.
As is the case with your workouts, it is important to record what you are
actually doing each day. That way, you will be able to see if you are fol-
lowing through with your action steps. In the example above, a simple
daily checklist will help you determine whether you are consistent with
projects 1-4. For projects 5 and 6, you will need to keep a daily food log.
To review:
Achievement simply requires that you clearly determine your one big goal,
break down that goal into smaller projects, define the action steps required to
complete those projects, and finally, record or measure your progress along the
way.

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About Nick
Nick Berry has spent his entire career as an Entrepreneur
in the fitness industry. His experience has given him the op-
portunity to become a Business Coach and Consultant, and
co-owner of dozens of other businesses, which have allowed
him to help thousands of other small business owners, both
in and out of the fitness industry.

Nick co-founded, co-owns, and continues to build the Athletic Revolution™ and Fit-
ness Revolution™ franchise systems. The Athletic Revolution™ (www.myathleti-
crevolution.com) is a youth-based sports performance franchise that began in 2009
and currently has over 30 franchise units. Fitness Revolution™ (www.fitnessrevolu-
tionfranchise.com) is an adult fitness franchise, which began in January 2011, and
currently has over 50 franchise units.

Nick partnered with Pat Rigsby in 2005 and they continue to operate Fitness Consult-
ing Group, (www.fitbusinessinsider.com) from which they offer their fitness business
consulting programs. He has helped build and co-owns the International Youth Condi-
tioning Association, which is considered the premier international authority on youth
conditioning and athletic development (www.iyca.org). He also was a co-author of
the International Best Selling Total Body Breakthroughs book in the spring of 2011.

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CHAPTER 11

Get Off The Scale

To Get Results
By Holly Rigsby

H ow many times are you doing it? Once a week…once a day…several

times a day?
Stepping on the scale – wishing, hoping, praying as you hold your breath
and stare down at the number you see above your toes, almost afraid to
look. Wondering why, despite your efforts to eat right and exercise, this
number will not budge – or worse, only goes up!
Have you ever stopped to realize how this obsession with a number on
the scale is actually holding you back from making progress?
Sure we all begin a fitness plan with the ultimate goal to drop some
weight, however when it comes to the process women must go through
to get results, many get caught up with the number on the scale, and end
up losing sight of the most important changes that are taking place –
ones that a scale simply cannot measure.
I’d like to share a story from a mom I have worked with since the start
of 2011 who broke her addiction to the scale. Her story hits home for
I can personally relate to the struggles she experienced as she strived to
get results and achieve a fit and healthy body. Her transformation also
demonstrates the potential we all have to transform, when we take the
power away from the scale and begin to focus on the success that truly
does matter – to true and lasting body shaping results.

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I’ll now turn it over to Niki.

“Never in a million years would I have ever been convinced that break-
ing free from the scale would allow me to drop 2 sizes and completely
reshape my body.
Believe it or not…. before I began my Fit Yummy Mummy transforma-
tion, I was broken, lost and unhealthy. My journey had started, like so
many other moms, after having my son. I’m embarrassed to say that I
weighed a whopping 197 lbs. on the day I gave birth. At that point, I
knew that it was going to be a struggle to lose the baby weight.
I ended up working on my body for 8 years! After dozens of failed at-
tempts with fad diets, diet pills and even joining a health club…I felt
like nothing was going to work for me. I would do great for a few weeks
and then right after the scale started to move, I would quit – and the
weight came back on.
In my eyes, nothing worked and I always failed.
I was forever searching for “the” program that was going to do it for
me…. the program that was going to help me lose those stubborn
pounds, because then I would be skinny.
My self-esteem was also at an all time low. I truly believed that the an-
swer to all my life’s problems at that time was held in that number that
was on the scale. I became obsessed with that number, weighing prog-
ress, success and who I was, fully based on that number.
I was a slave to the scale.
I was always thinking about the pounds I wanted to lose, the size I
wanted to be and the figure that I longed to have. I thought that if I
could just lose that weight and be skinny that I could finally be happy,
beautiful, care free, desirable. What I didn’t fully understand was the
underlying issue. I hated….ME.
Prior to signing up for ClubFYM in November of 2010, I had lost
enough weight to reach 134 – I thought this would make me happy, but
I was still round and jiggly, and I still couldn’t shake a size 8.
I was doing cardio a LOT along with some workout DVDs. I’d even add
in power walks several times per week! In my mind I kept thinking that

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all this exercise should be making me skinny!!!

I was so frustrated with “all my efforts” and my inability to lose any more
weight. I thought that it was SO UNFAIR! What I didn’t realize is that
I didn’t have a clue how to be healthy.
I had originally purchased the Fit Yummy Mummy eBook and interval
soundtracks in the spring of 2010. I had gotten Holly’s emails for over
a year, so I finally decided to join ClubFYM in November of 2010,
because something told me that I needed more. There was something
missing. To me, at that point, the missing piece was weight loss. Plus I
had NO intention of doing a ‘challenge,’ because at that point, I thought
it wasn’t for me at all and would be a waste of my time. And I had no
time or interest in the forums.
January 2011 – it all changed.
I just knew that this year was going to be different. It was going to be
amazing. I didn’t know how or why. I just knew. So I decided on a total
whim to join the New Year’s Transformation Challenge.
Previously, I had found challenges to be silly. I now realize it was all my
insecurity of actually being able to accomplish anything I set out to do.
But something inside told me that I needed to give it a try this time.
What was even greater was my desire to purchase the Transformation
Kit, since it had everything I needed to do, laid out step-by-step.
While my goal was to lose weight and eat right, I also thought I should
really work on my self-esteem.
What I went through in 12 weeks was a journey of self-discovery and
healing.
In working on my external appearance, I discovered that so many of the
reasons I was lacking in results, my self-worth was wrapped up in issues
I needed to deal with from my past. Without even trying, I found myself
reflecting and discussing my journey.
I was constantly asking myself “why?” And when I thought I had found
the answer, I would go back and reflect more. This was happening while
I was learning the FYM lifestyle of the right way to eat, and the best
ways to workout.

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By the time my 12 weeks were complete, what I found was new respect
for myself!
I broke free from the scale and from the chains that had been holding
me back. I was able kick my negative self-image to the curb. When I was
done with the challenge, I actually saw myself through new eyes.
I saw a woman that had features she had never had before.
Confidence. Pride. Self-worth. Beauty. Love. Respect.
The biggest eye opener was that the scale barely budged. In 12 weeks,
I only lost 2 pounds! However, I was able to lose 13 overall inches and
dropped from a size 7/8 to a size 3/4.
Here are my 12 week results…
Weight: 130 - 128
Size: 7/8 - 3/4
Mommy Tummy: 31 - 27.5
Hips: 37.5 - 36
Thighs: 22.5 - 20.5
A size 3/4! I have NEVER been this size in my life! I remember wearing
a size 7/8 in 6th grade. What I didn’t realize was that looking in the mir-
ror each day, I always saw the same thing – my shape. What I discovered
was that although my shape was still the same, my SIZE was not! Talk
about an eye opener! Another shock for this scale addict!
This is only the beginning of my new journey. I still have goals to meet,
but that’s the way I like it. It gives me something to work toward. I’ll
always have that next leg of my journey. I’m a work in progress and that
motivates me! And when life throws me a curveball, I know that it won’t
derail me. I just work through it, and go back to where I was before.
What matters most is that I have officially broke free from the scale and
am now ready to take part in the next challenge.
I have never felt more amazing, vibrant, healthy, energized and alive!
Gone are the negative thoughts and the jello-jiggler wiggle. I am a new
me and proud of it!
My experience with Fit Yummy Mummy at this point is not so much

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about what I lost, but rather what I gained!

I gained an incredible amount of respect and knowledge about myself.
I learned how strong I am both internally and externally. And most im-
portantly, what I found during this transformation was something that I
didn’t even know I was looking for at the beginning……ME.”
- Niki Baklund, Age 31, Mom of 8 year old son; Hutchinson, Minnesota –
Fit Yummy Mummy since January 2011 and Proud Member of ClubFYM
Just like Niki, I too used to give the scale way too much power. Looking
back I see that not only did this number dictate the mood of my day, it
also lead me to engage in unhealthy habits that gave me the false sense
that I was able to be in control of keeping this number as low as possible.
This exhausting routine only resulted in damaging my metabolism and
even worse, my self-esteem. Looking back I now see that I was a slave
to the scale and I truly am more than just a number.
Now to help you get past this obsession with the scale, I’d like to ask you
a question.
Ready?
“Would you like to weigh less or take up less space?”
Take a moment to really think about this one. You are all here to lose
FAT, right? In order to make this happen there are fundamental fat loss
factors that must be in place - eating supportively, effective strength
training plan, intervals instead of long hours of cardio and of course, an
attitude programmed for success.
The most unfortunate part of the fat loss process is that many women
give up, quit and believe they are destined to be overweight, for they
cannot get the scale to budge. This is a devastating path to take and can
be very easily avoided when you simply understand what is happening,
and know what to look for.
Why is the Scale an ineffective measure of success?
It CANNOT show you the change in your body composition - the loss
of fat and the increase in lean muscle. As you gain some lean muscle
and lose some fat, the numbers on the scale do not initially change....but
magically, your clothes are no longer snug - what is happening?

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First let me quickly clear up the Muscle vs. Fat Controversy

Pure fat is around 0.9g per cubic centimeter, while muscle is around 1.1g
per cubic centimeter.
In other words....muscle is leaner and tighter than fat.
And yes, muscle is super-important to your body-shaping goals. In-
creasing your lean muscle:
1. Burns More Fat
2. Boosts your metabolism
3. Allows you to fit comfortably into your skinny jeans
4. Increases your Strength
5. Increases bone density
6. Makes you look lean, toned and defined
When fat is decreased on the body and slight muscle gains take place
by following a full body-strength training program, it creates a more fit,
lean, toned and attractive look.
It’s past time to get off the scale. Why would anyone put all this effort
into changing how to eat, how to workout and how to live each and
every day for nothing in return? No one would. But we all crave and
NEED some type of feedback. Crazy cool thing is - You already have it!
Throughout your weight loss efforts, have you at one time or another
noticed….
• A melting away of inches
• A barrage of compliments - others are noticing a pleasant change not
only in your appearance but in your overall attitude
• A tremendous amount of Energy
• The ability to DO more than you ever could before
• An amazing amount of Self Confidence
Now, another question for you…. Has a scale EVER given you the feed-
back I have just listed above?
No, and it never will. Stop beating yourself up and step OFF the scale.
Instead focus on what DOES measure and create momentum for suc-
cessful results.
How?

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Take circumference measurements, use your skinny jeans and take “be-
fore” pictures. Why? Because you can see them. As your fitness level
improves, as your strength increases, as you drop a jean size, does it really
matter what the scale says?
If you really think about it, a rational person would be totally willing
to gain a few pounds in exchange for losing an inch in their soft and
squishy spots. Get this…my body today – after 2 babies – is now 16
pounds heavier than when I was addicted to the scale and doing every-
thing I could to control this number.
Just like so many other things that have changed in my life as I have
found my passion and paved the way for Fit Yummy Mummy to reach
moms around the world, so did this! My scale has been retired for a
while and it has been one of the best things I’ve done. It is my hope that
you too will put it up for a time and focus on the changes that truly mat-
ter to your long-term results.
At the end of the day, it’s your life that can change the scale, not the
other way around.
Change your perspective to something healthier – change your body
forever!

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About Holly
Holly Rigsby is The Fit Yummy Mummy and Busy Mom Fat
Loss Expert.

Holly is an ACE certified personal trainer, Kettlebell Athletics

Certified and author of FitYummyMummy.com the 16 Week
Fat Loss System designed Exclusively for Busy Moms, help-
ing moms burn the baby fat with 15-minute workouts that can be performed at home.
Holly launched this exciting fat loss plan for Moms in 2007 after going through her
own personal post baby transformation.

Holly has since created a number of fat loss tools in an effort to simplify body-shaping
results for moms, including the comprehensive Transformation Kit complete with fol-
low- along workout DVDs, Intervals for Busy Moms with soundtracks and follow-
along videos as well as a Fit Yummy Mummy Cookbook.

She is also the founder of ClubFYM.com ~ The Best Online Support Community for
Moms. Moms meet online to get connected, feel supported and successfully trans-
form their bodies by taking part in Transformation Challenges, personally interacting
with Holly and receiving 2 new fat-burning workouts each month with follow-along
videos.

Holly graduated from the University of Louisville with a Masters of Arts in Teaching.
She has worked with over 11,000 Mom’s to help them lose the stubborn baby fat and
get and even better pre-baby body back. As a trainer, friend and coach, it is Holly’s
mission to educate, motivate and inspire women to take action and go after their
dreams and goals.

For more information about Holly and the fat-loss programs and support she has to
offer, plus grab a free “Get Your Body Back Starter Pack,” visit her blog at: www.Get-
FitAndYummy.com or send an email to: Holly@FitYummyMummy.com

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 KAIZEN FITNESS AND THE HEDGEHOG CONCEPT: A MODEL FOR LONG TERM FITNESS PLANNING

CHAPTER 12

Kaizen Fitness and the

Hedgehog Concept:
A Model for Long Term
Fitness Planning
By Timothy J. Ward

“The fox knows many things, but the hedgehog knows one big thing.”
~ The Greek Poet Archilochus

I was first introduced to the idea of hedgehog concepts when I read

the book Good to Great by Jim Collins. It is a business book which,
through empirical research, was able to detail what exactly it is that
transforms a good company to a great one.
At the core of a great business is what Collins refers to as “the hedgehog
concept,” but before I can explain what that is and how it relates to The
Fit Formula, I must first relate to you the story of the hedgehog and the
fox.
The Hedgehog and the Fox
In 1953, an essay written by Isaiah Berlin was published that was titled
The Hedgehog and the Fox. Despite the fact that the essay was origi-
nally written to analyze the author Leo Tolstoy and his works, the essay
became what is considered by many scholars to be among the greatest
ever written. This is not merely because his analysis of Tolstoy was so

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profound. What makes the essay famous is the way Berlin’s analysis of a
simple quote can be extrapolated to effectively mark the difference that
divides human beings into two distinct categories.
Foxes are cunning, crafty creatures. They know a great deal of things,
and they are often described as devious. However, for all that they know
and for all the strategies they can come up with, when they try to hunt
hedgehogs, they are powerless.
This is because the hedgehog simply knows one big thing.
Day-in and day-out the fox comes up with a new plan to make a meal of
the hedgehog. He circles around the hedgehog’s den just waiting for the
perfect moment to pounce. When the hedgehog leaves his den to find
food, the fox has his chance, and he leaps out hoping to surprise and kill
the hedgehog using his new plan.
Of course the hedgehog, although in danger, is not afraid. He wonders
if the fox will ever learn. The hedgehog rolls up into a ball and becomes
a sphere of sharp spikes. The fox sees this and realizes he is beaten; if
he moves in for the kill, he will simply get speared. So he retreats and
returns the following day with a new plan. Yet for every new day and
every new plan, the hedgehog remains unbeaten.
The problem with the fox is that it is his nature to see the world for all
its complexities, and therefore, he will try everything he can think of to
get what he wants. Despite wanting to hunt and kill the hedgehog, a fox
can never become great at doing so.
The hedgehog, meanwhile, knows one big thing. It is self-aware, in a
sense, because what it knows is simply what it is: a hedgehog. All the
hedgehog needs to do is turn into a ball of spikes and remain a ball of
spikes until the fox retreats, and it will prevail.
Collins took this concept and related it to the success of businesses.
Those businesses that were able to identify their hedgehog concept,
that one big concept that made them what they were and defined what
they were good at, and then relentlessly pursue it were the ones who
were able to make the leap from good to great. Those that continued on
scattered and inconsistent, were the ones that either failed to make the
jump or collapsed entirely.

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Bruce Lee once said, “I fear not the man who has practiced 10,000 kicks
once, but I fear the man who has practiced one kick 10,000 times.”
It is my assertion to you that this same idea can be applied to the success
of your fitness program.
My belief is that there are two kinds of “exercisers.” There are those
people, and you may know some of them, who bounce around from
program to program and diet to diet, trying dozens upon dozens of
different methods that are supposedly designed to get them to lose fat,
pack on muscle, or whatever else people are after.
There are very few people who have never heard a friend or family mem-
ber say, “I’ve tried absolutely everything, but I just can’t _________.”
These are the foxes. The real truth of the matter is that most of these
people have tried everything save one, and that one thing is what always
seems to work.
The other “exercisers” are your hedgehogs, and they embrace, whether
consciously or not, another philosophy entirely.
Kaizen Fitness
The Japanese call it kaizen, and the concept was first utilized success-
fully in Japanese business practices. The philosophy has since been
implemented in many other venues including healthcare, government,
banking, and even fitness. The International Youth Conditioning Asso-
ciation (IYCA) and the youth fitness franchise Athletic RevolutionTM
integrate kaizen into both their foundational teachings and their long-
term athletic development practices.
Kaizen is simply translated to mean “improvement” or “change for the
better.” The kaizen philosophy is designed to eliminate waste, because
those who apply it practically will actively pursue improvement in all
aspects of their lives.
Despite the linguistic bridge I may have just built, kaizen is not a new
concept in fitness by any means. Fitness professionals and exercise en-
thusiasts who have not lost sight of the big picture in favor of the latest
industry fads and trends, simply call it progression.
It can go by other, fancier names as well, such as the overload principle,

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and it can be explained by the SAID principle (specific adaptation to

imposed demands).
In my first book, The Theory of Fat Loss, I defined a training paradigm
which I called The Theory of Absolute Intensity. It states, “The greater
the absolute intensity one can achieve with training, the greater the fat
loss result will be.” Training until you are tired, as a means to an end,
simply does not work unless it is accompanied by objectively measurable
improvements in work capacity over time.
Looking back on it now, I see that I was merely shedding a different
light on the progression concept. So, whatever you want to call it, how-
ever you want to explain it, and whichever way you wish to utilize it, …
is fine with me.
However, for those who value simplicity in its truest sense, simply take
to heart the word kaizen and apply it to everything you do.
The Three Circles of Kaizen Fitness
I sometimes upset certain people when they ask me what I think of a
certain exercise program or when they ask me what program is the best
for _________. A lot of people seem to be convinced that there are these
magical fitness formulas or brand new cutting edge concepts that only
brilliant, divinely inspired, and larger than life figures can come up with
that they have to buy for hundreds of dollars and follow along with for
90 days, or some other nonsense, or they won’t get results.
The truth is that many different exercise programs and diets will help
you reach your goals. Short of people telling flat-out lies, how else would
so many different fitness programs be able to produce so many testimo-
nials and successful transformation pictures? In fact, you could probably
take any number of ideas or programs from any one of the esteemed au-
thors of The Fit Formula and make them work, and I hope you choose
to do so because there is a wealth of information inside this book from
well-respected professionals in the industry.
The point is that the common denominator of fitness success does not
lie within any one method or program. A program, no matter who cre-
ated it, is not the primary factor which makes the difference between a
person reaching fitness goals or failing. What I have come to understand
is that there are three key dimensions to success or failure in fitness, and

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people who achieve success are able to translate (whether consciously

or not) their understanding of the many potential aspects of these di-
mensions into a simple, profound paradigm that guides all their efforts.
That paradigm is kaizen, our progression principle, the fitness hedgehog
concept.
More precisely, kaizen fitness is a simple paradigm that relates all the
complexities among the intersections of the following three circles:
1. Your mindset. Do you believe you have what it takes to be successful?
Are there mental roadblocks preventing you from taking action
towards the goal you have laid out for yourself? Almost all successful
people eventually reach a point where they firmly believe in and enjoy
what they are doing.
2. Your nutrition. Does your nutrition plan align with your exercise
program and match your goal? Are you consistent with your
nutrition, or are you standing in the way of your own success? The
most successful fitness stories come from those who discovered a way
to avoid being “dieters” and who have instead embraced healthy
nutrition habits and lifestyles.
3. Your exercise program. Do you look forward to your training days?
Is your exercise program something that you can actually improve
within over time, or will you just be doing the same thing day in and
day out, getting tired but not making objective progress? Successful
people almost always enjoy what they do and have a way to show
objectively measurable progress within their exercise programs, no
matter what that program is, over time.
If the kaizen fitness principle is applied wholeheartedly to all three cir-
cles and their intersections, the fitness goal will be achieved. The key
to building a lasting success does not lie in the application of kaizen to
merely one or two of them, but applying it to all three circles.
If you have a great mindset and believe that you will achieve success and
follow a fantastic program where you continually improve at what you
are doing, but don’t work to improve your diet, you may get results for a
little while, but you will not build lasting success.
Similarly, if you work hard to improve your diet and develop all the right
habits while consistently reaching personal milestones in the gym but

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are miserable, dread every day, hate everything that you do, and don’t be-
lieve in what you are doing, you will eventually fall apart and will either
fail to reach your goal or not be able to sustain whatever it is that you do
end up achieving. However, if you improve a negative attitude little by
little every day, surround yourself with a great social support structure
to keep you motivated, and find a way to look forward to what you do
while embracing what you are trying to accomplish, then you will be
able to achieve a lasting success that is truly worth admiration.

Your
Mindset

Your Your
Nutrition Exercise
Program Program

The Three Circles of Kaizen Fitness

Change for the better: Progression in all three circles day by day
will enable you to reach your goals

Long Term Fitness Practical Planning

Now that you understand the framework that needs to be in place, how
do you actually go about taking action, and how do you know what
you’ll need to do? While different people may have other ideas, I think
it is valuable to start by thinking about “the finished product.” That is,
who is the ideal you? It is not important whether you think this ideal
will change or not, as it most assuredly will once you reach your goal.
It is simply just important that you have established some lofty goal to
work towards.
Now, if you have not already transformed into the ideal person you are

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picturing, then rather than just thinking about this while you read, I
implore you to grab a pen and paper or computer of some sort and write
out plainly and precisely the answer to that question. Once you are done,
start breaking that person down by answering the following questions
about the three circles. Of course, if you need help filling in some details,
I encourage you to seek the advice of a qualified fitness professional or
look for some of the answers within this book.
1. What does this person’s exercise program look like? How often does this
person train, for how long, and how hard? What movements is he or she
performing? How strong, fast, or talented is this person in these
movements?
2. How does the ‘ideal you’ eat? How often does he or she eat?
What types of foods is this person eating, and which foods is this
person avoiding?
3. What types of people surround this ideal person? Is this person
happy? Does he or she look forward to the challenges of each day?
Does this person have self-confidence?
Finally, compare these answers to the current you. This comparison
will provide you with a blueprint showing where you are now and
where you need to make progress to become the ‘ideal you.’ Every
day, if you apply the kaizen principle within each of the three circles,
then over time, you will achieve whatever fitness success you are after.

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About Timothy
Timothy Ward graduated from the University of Notre Dame
in 2009 at the age of 20 and is now a fitness business con-
sultant with Fitness Consulting Group. Tim is the author of
the 2010 book The Theory of Fat Loss: A New Paradigm for
Exercise and served as editor for Pat Rigsby’s The Little Black
Book of Fitness Business Success. He has also done editing
work on certifications for the International Youth Conditioning Association and Resis-
tance Band Training.

In addition, he serves as the Vice President of Operations for two franchised fitness
businesses, Fitness RevolutionTM, the world’s fastest growing personal training
franchise, and Athletic RevolutionTM, the only personal training franchise dedicated
exclusively to the needs of young athletes aged 6-18, and is in charge of creating,
managing, and disseminating the content of their subsequent franchise operations
manuals.

For more information on Timothy Ward, visit his website at http://thetheoryoffatloss.com

or add him to your circles on Google+ by visiting: http://gplus.to/timward

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 THE FIRST STEP TO FITNESS SUCCESS

CHAPTER 13

The First Step to

Fitness Success
By Pat Rigsby

A journey of a thousand miles begins with a single step.

~ Lao-tzu

D o you have a fitness goal that you want to pursue? Are you finding
it difficult to take that first step toward making this goal a reality?
What’s holding you back? What has stopped you from taking those
first steps to fitness or fat loss success? Here are a few things that have
affected me at one time or another in the past:
Feeling Overwhelmed. Read the Lao Tzu quote again. ‘A journey of a
thousand miles begins with a single step.’ No matter how large or how
small the endeavor, you still have to begin with a single action. You don’t
have to have it all figured out. Simply take the first step.
Fear of (Fill in the blank.) It could be any number of things. Failure. Hu-
miliation. Loss. Odds are the fear that you’re experiencing is far worse
than the actual reality – if whatever you’re afraid of did happen. 99% of
the time, the fear that’s holding you back is not that big of a deal. The
potential discomfort you’d experience is nothing compared to the ela-
tion you’d experience from actually achieving your goal.
Unwilling To Leave The Comfort Zone. This is just a nicer way of saying
you’re being too lazy to reach your goals. You must accept that achiev-
ing anything of significance requires work and dedication. So log out of

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Facebook, quit texting, and hop off the couch and make your dreams
happen.
Comparing Ourselves With Others. Your objectives should simply be
tied to reaching your own potential. Don’t worry about other people
and what they’ve done unless it fuels you to work harder and do more.
Otherwise focus on being the best version of you.
Thinking Things Had To Be Perfect. Waiting until the situation is perfect
is a direct route to inaction because the situation will never be perfect. No
matter how well prepared you are, there will always be something unex-
pected that pops up, so don’t let the need for perfection stand in your way.
Doing More Research. This is just another way of saying “you’re too lazy
to do the real work.” As I just mentioned, things don’t have to be perfect
to get started, so the need for endless research before taking action is
completely unfounded.
Not Feeling ‘Worthy’ Enough. Not believing that you had enough educa-
tion, knowledge, skill or experience can stop you before you get started,
but the truth is that you can’t get experience without ‘doing’ and you
can’t develop your skill without practice. Most every ‘expert’ I know felt
this way at one point or another and still proceeded to take action. So
should you.
If you’re like me, the seven things that I listed above have at one time
or another stood between inaction and action. But they’re all just small
obstacles designed to separate ‘the haves’ from ‘the have-nots’… the suc-
cessful from the average. The real bottom line is this: no matter what
your goal, the best time to start is now.
I learned this back when I became a college baseball coach at the ripe
old age of 23. At that point I was the youngest collegiate head coach in
the country and felt a version of all seven things I listed previously:
• Becoming a head coach was completely overwhelming for someone
who’d just graduated college a few months before. Being responsible
for over 30 young men and a collegiate athletic program was far more
responsibility than I ever had before.
• I was afraid of failure and humiliation. The program had never had
a winning season prior to my taking over, in spite of being led by two

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well-known and previously successful coaches, so the odds were

stacked against me, and I was worried about doing so poorly that I’d
be fired and ruin any chance of getting another job in coaching.
• It’s easy to say, “I’d like to be a college coach,” but actually stepping
up and applying and potentially being rejected was something that
I struggled with.
• I looked at all the coaches of the programs I’d be coaching against,
and it was obvious that they were far more experienced, more
knowledgeable and had superior resources. I also took notice of the
two previous coaches who held the position that I was applying for
and recognized that by most any standard, they were far superior to
me as a coach.
• I knew that the circumstances I was potentially entering were not
ideal. A program with poor resources, a limited budget and no track
record of success wasn’t exactly the ideal launching pad for a successful
career.
• Most 23-year olds that were interested in being a baseball coach were
taking positions as Assistant Coaches for High School JV Teams, not
going after Collegiate Head Coaching jobs. Why should I be any
different?
But ultimately I accepted the premise above: the best time to start is now!
And I learned as I went. When I started coaching, I didn’t know how
to run a practice, how to motivate players or how to recruit effectively.
But I accepted the challenge and started the job anyway. The first few
months were really tough. After my first season, I still hadn’t ‘found
myself ’ as a coach. We had a winning season (barely), the first in school
history in my first year, but it was more of a ‘throwing stuff against the
wall to see what sticks’ approach than actually figuring things out.
Thankfully, the experience taught me a lot. The next year the team did
better. …By the third season, we were nationally ranked, and in the fifth
season we finished 5th at the World Series.
And none of this would have happened unless I took the first step – in
spite of my insecurities.
And what I learned through that experience has benefited me time and
time again.

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No matter what your goal, success is a process and it requires overcom-

ing “limiting” beliefs and taking action.
Maybe your goal is to lose 30 pounds of unwanted weight. …Perhaps
it’s to fit back into your ‘skinny jeans’ again this fall or to run a 10K race
in the Spring. Maybe your goals are loftier. You might want to run a
marathon or win a 5K. Maybe you want to compete in a powerlifting
meeting or a figure competition. You might even want to follow your
passion and move into a career as a fitness professional, and even have
your own byline in a popular magazine.
It really doesn’t matter whether you want to lose 10 pounds or 100, or
walk your first 5K or win your next half-marathon. Actually, I’d encour-
age you to ‘dream big’ and set lofty goals for yourself. That’s part of what
makes life worth living. But you must understand, the key isn’t so much
what the goal is, but how you act on it.
Once you’ve set your goal, big or small, you will do much, much, better
if you spend more time thinking about your ‘first steps’ than only the big
picture dreams and goals that you’ve laid out.
Just recently, while doing a coaching session with a client of mine, I
suggested that in addition to the big dreams he had set out for himself,
I wondered if he might also benefit from having some realistic goals for
the short term. I then proceeded to suggest a few.
While I don’t know your particular ‘big goals,’ here are a few examples of
first step goals that will help you generate momentum and start making
real progress toward where you want to get to:
• If you want to run a 10K but are new to running, consider beginning
with a light jog to the end of the street followed by 30 minutes of
brisk walking.
• If you want to lose 50 pounds, start with doing 30 minutes of exercise
each day.
• If you want to overhaul your diet, start by making one change like
committing to eating a supportive breakfast every day.
• If you want to do a triathlon but are just starting out, commit to
biking, swimming and running each twice per week.

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To someone who has been exercising for quite some time, like an ad-
vanced runner or a competitive triathlete, these kinds of goals might
seem rather small and insignificant – but for a newbie they’d be a good
start. For someone who is just starting but is not deconditioned, these
smaller goals might also seem a little insignificant also, however, I’d ar-
gue that to get to your ‘big dreams’ there are a lot of steps in-between.
And many of those steps might not be as exciting or as fun to think
about as the big endpoint you’ve identified as your ideal destination.
But often it’s important to focus on the very next steps that you need
to take, in order to move towards your goals. This is how you generate
momentum. …By putting one foot in front of the other. …By getting
up to workout in the morning when you don’t feel like it. …By eating a
healthy breakfast when doughnuts sound far better.
Success isn’t a big leap. It’s the combination of hundreds or even thou-
sands of little steps in succession. Unfortunately, most people don’t rec-
ognize that, so they look for the magic bullet, …the quick fix. And while
this isn’t good news if you’re looking for immediate gratification, it’s
great news if you’re willing to start stepping. And that’s because you
understand that the magic is in the process, and the process begins with
that first step.
And don’t think that you’re stuck taking what you may feel are baby steps
for long. Once you’ve achieved these first small goals, start to increase
them. You might want to go from jogging down the street to running
around the block, …then for a mile without stopping, …then another.
Before you know it, you’ve put a series of steps together and you’re well on
your way to achieving your big goal.
But before you can run, you need to walk.
So, to quote Dr. Denis Waitley ~ “There never was a winner who was not
first a beginner.”
The most important thing you can do to make your goals a reality is to
make that first step!

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About Pat
Pat Rigsby is an author, consultant and fitness entrepreneur as
well as the Co-Owner of over a dozen businesses within the
fitness industry. His company, the Fitness Consulting Group, is
the leading business development organization in the fitness
industry. The Fitness Consulting Group provides resources,
coaching programs and consulting, to give you everything you
need to start or grow your personal training or fitness-related business.

In addition to his business coaching and consulting work, Pat is also the Co-Owner
of two of the leading youth fitness and sports performance companies in the world,
Athletic Revolution and the International Youth Conditioning Association.

Athletic Revolution, the fastest-growing youth fitness and sports performance fran-
chise in the world, was founded due to the need to provide fitness professionals, who
sought to serve the Youth Fitness & Sports Performance market, with a systematic
approach to developing a successful business – one that could provide them with
the type of career they are seeking, while allowing them to have a profound impact
in their community, serving the youth market. You can learn more about the Athletic
Revolution Opportunity by going to: www.MyAthleticRevolution.com.

The International Youth Conditioning Association is the premier international authority

with respect to athletic development and youth-participant-based conditioning. An
organization that validates research and provides appropriate examples of practi-
cal application for working with young athletes and youth participants at large, the
IYCA’s goal is to enhance the knowledge of youth sports/ fitness professionals and
volunteers throughout the world, via intensive educational opportunities as well as
continuing education requirements. You can learn more about the International Youth
Conditioning Association by going to: www.IYCA.org.

Pat also hosts a number of conferences, webinars and writes a blog and newsletter
that reach over 65,000 fitness professionals on the topics of fitness-business de-
velopment, fitness-marketing, and other business topics. He has been seen on NBC,
ABC, CBS and in the pages of industry publications like Personal Fitness Professional,
Club Industry and Club Business International. You can learn more about Pat’s coach-
ing programs and products, or download his collection of free business-building gifts
by going to: www.FitBusinessInsider.com.

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 THE POWER OF INTENTION

CHAPTER 14

The Power of Intention

By Dean Coulson

My Story

A long time ago when I was a lot younger, my Mam was really ill.
I don’t have many memories of it. I suspect I blocked it out because
I was at a young age. No one likes to see a loved one suffer.
These days, my Mam is a lot better than she was back then, but still
doesn’t have the best quality of life (in my eyes), with vices in abundance
and medication to “see her through.” Her life experiences years ago have
dictated her beliefs to this present day, even to the point that in recent
years I have tried to help her, but she continues to choose not to accept
the help I have offered.
Even though I wasn’t really into sports too much at school, it was at this
time that my Mam was ill. Looking back, it was the same time I started
to take an interest in martial arts. I threw myself into it, pushing my-
self through each grading and trying to excel at everything. Then I also
started to realise that there was more to martial arts than punching and
kicking, so I explored more and more into fitness, and educating myself,
trying everything out and finding my own way.
A few years ago, I was talking to some friends and I was asked why I
was so driven when I trained. However, I could not answer the question,
I did not know the answer! The reference was made about how I would
(and still do) push myself and push myself to work and train harder. All
I knew was that if I could do something in one session, I could better

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it in another. This applied to more than just training however, I also

wanted to know as much about being healthy as I could, so I read dozens
of nutrition books. The more I read, the more informed I was to make
healthier choices.
Getting back to the question that my friends asked me, as I said I had
literally no answer to it, it stopped me in my tracks and made me ana-
lyze and back-track, and it made me think about why I pushed myself
so hard. I had to find the answer.
Now you may be wondering what this has to do with intention? Well
I worked out why I was so driven. I didn’t want to be like my Mam. I
didn’t want to suffer, I didn’t want her to suffer anymore. I wanted to be
as fit and healthy as I could be and so set about that goal in earnest. I
then realized that my being healthy wasn’t enough, I had to help others
to be healthy, even if they didn’t know it yet.
I had my intention. My desire and passion was so strong that I made my
goal happen. Let me say this right now, if your intention is massive, so
big that it consumes your every thought and you have passion and desire
to follow it through, then the universe will conspire to help you.
Never has that been truer than over the last few years. Help has ap-
peared when I have asked for it, from the most unlikely of sources. The
reason for that is Intention.
Your Intention
So let me ask you this. How often have you wanted to do something,
but something always got or gets in the way? It happens to many people
about a great many things – bigger house, bigger car, more money, lose
weight, get fit or own the gym of your dreams. The thing is, these things
are end products, they are GOALS if you will – which are really rewards.
They come about when you move ‘hell and high water’ to achieve some-
thing else that allows you to get your reward and realize your goal.
What about wishing you could do something, be something, go some-
where. Do you want to open a gym? But there is a raft of “problems” to
overcome that you just cannot see any way around. Do you want to be
mentored by the best in the world, but think you cannot even leave the
town you are in?

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Everyone has desires and dreams, but if they are not coupled with a solid
intention, it actually does the opposite of what you want it to do. It can
even push your desire away from you. In our ignorance, life protects us
and if we haven’t built up the mental strength to handle what we want,
life won’t send us things that we are not strong enough to handle.
Anybody can achieve anything they want, but many lack the very thing
that is standing in their way between their dreams and their desires....
Faith and Belief!
Faith and Belief are what stand in between you and living your dreams,
unless you have the belief to do something and the faith to carry it
through, then you will find a lot of obstacles in your path.
If you fully intend something to happen but it doesn’t, it is usually be-
cause something bigger and better is waiting for you around the corner.
At the time though, our consciousness isn’t big enough to know. You
need to make it bigger, expand your consciousness so that you can see
the bigger picture so you are on the same frequency, and then things will
become clear.
“Our dreams are only an intention away.”
Here’s the thing however, intention is a strange beast. Just because you
intend to have something, the desire to carry it out, the faith and belief
that whatever you intend to have comes to fruition, ask yourself this,
can you actually handle it? You may question what I mean, I hear you
say of course I can, but what I mean is that anybody wants to have their
dreams realized, but have you really thought about the consequences of
them?
For example, let’s say you want the best gym in your town and you get
it, have you really thought about everything else? …the running costs?
…the equipment costs? …staffing costs? …getting the clients in? …
marketing? …sales?
This is when your intention is tested, a lot of people will take a look
at this road map and decide it is too much to overcome and may even
think that it is impossible to achieve. However, you must remember, it
isn’t reaching your destination that allows you to think bigger. You need
to go through the journey to handle it, to grow into that mentality, to
expand your consciousness to allow yourself to be able to. If your journey

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is littered along the way with pitfalls and problems, then as long as you
overcome them, then you will become strong enough to handle your
dreams when you get there.
Put it this way, if someone handed you the gym of your dreams tomor-
row, would you take it on knowing what you have just read?
Remember, it is not the hurdles or pitfalls that prevent us from reaching
our goal, it is the fact that we fail to overcome them that keeps us where
we are.
Everyone has the power to succeed; VICTORY
is built into every living person!
The first thing that intention will trigger is how to get your dreams re-
alized. Obstacles are there for a reason, they are there to highlight that
you are not yet ready to handle your dreams, they are there as tests to see
if your dream is really what you want. It may be that the cost is too high,
or that certain obstacles that you come across let you know that the cost
is too high, that the dream you thought you wanted to fulfil wasn’t what
you wanted after all.
For example, I have seen people so consumed by a dream and goal that
everything else suffers, relationships break down and you find yourself
questioning whether what you are doing is really worth the result. I
have been there myself, it is easy to be consumed by what you want, just
make sure it isn’t to the detriment of everything else. Once you decide
to follow this path, everything around you changes and affects everyone
around you. You better make ‘damn sure’ that everyone dear to you is
along for the ride, because the cost can be very high. What I am saying
is this, it is great to have dreams, to go for your goals, believe that you
can achieve them and have the intention to do so, but remember there
always has to be a balance. Listen to your body, keep things in perspec-
tive, do not push and push and push until you breakdown. There is a lot
of truth in work, rest and play, make sure you cover them all. Work hard,
know when to back off and when to take yourself away from it all.
Don’t be discouraged by obstacles though, they are there to challenge
you to see if your intention is strong enough. The universe rarely allows
us to put more weight on a barbell when we can lift, and it is the same
with dreams.

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In reality, you want the road you are travelling littered with obstacles,
because it means it is a road less travelled. Keep away from the well-
trodden roads because it means many before you have already been
down that road.
You Gotta Ask!
How often do you think about luck, getting a bit of good luck, wanting
some good luck, being lucky, thinking you are unlucky. The thing is, in
my experience, you should just forget it. In this life you make your own
luck. It is amazing how many things just fall into place when you least
expect it, but when you need it most. …the people that can and will ap-
pear just when you need them most. A book, or even a chapter in a book
that just opens up at exactly the right page to tell you what you need to
hear at exactly the right moment.
It has happened to me many times in the last few years, in fact it hap-
pened to me last week, picking up one of my many books on my reading
pile. I happened to open a book on a random page and the answer was
there before me, no word of a lie. I manifested the answer! Once you
realize that you can have what you want if you want it badly enough, or
should you say if your intention is strong enough, then the universe will
show you the way.
Remember, when you want to know something, just ask. If you are stuck,
then ask. If you have a problem to overcome, ask. I am not a religious
person. However, as the bible quotes “Ask and you shall receive, seek
and you will find, knock and it shall be opened.” So you know what to
do, ask! Make sure you ask the right question, but be very clear on what
you want; make sure every detail is clear, because you usually get what
you ask for.
Remember, don’t wait for things to come to you because they won’t –
you have to get out there and find them. Whatever you want, go and get
it, but go with the belief that if you are happy with what it brings, and
the cost to you (the sacrifices you may have to make, the time it may
take you), you will find it as long as your desire is strong, you have the
passion to pursue it, the belief that you can achieve it, and the intention
to get there.
So remember, INTENTION is the key to holding everything together

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to achieve your desires, but be aware of the cost and accept it.
The Success Formula
1. Have the desire to follow your dreams, the faith and belief that you
can achieve it, and the strong intention to carry them through to
fruition.
2. It is all very well having a strong intention, but what is intention
without the goals to achieve? Always be very clear on your goals and
remind yourself of them daily.
3. There are times when the road gets difficult. Keep your inspiration
alive by surrounding yourself by like-minded successful people and
read books by inspirational people.
4. Remember that what you are doing has to be congruent with you and
your vision. Don’t deviate from your goals. Happiness is essential!
5. Keep things in balance. Know yourself and your body, be aware of
how you feel and make sure you are healthy. You may need a break,
whether that is an hour, a day or a week; take it or you will regret it if
you don’t.
6. Don’t procrastinate, don’t let fear get in the way. Fear is just an
emotion, it is only real if you make it real. Always ask yourself whether
what you are doing will harm you. What is the worst that can happen
by doing what you are doing? As Susan Jeffers says, “Feel the fear and
do it anyway,” or as one of my mentors always says, “There is no
growth in comfort. Marinate in fear, get used to being uncomfortable
as a way of life.”
7. The time to act is now. Do not get caught up in excuses why you
cannot do what you want. You can do anything you want, it is you
that are placing the shackles on yourself, get rid of them! Remember,
the buck stops with you. Do not blame anyone else, accept
responsibility for your own actions. When you blame something else
you are giving that thing power over you, why do that? Change your
perception and you can change anything!
The time to act is now, so Act!

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About Dean
Dean Coulson is a fat loss expert and Health Coach in North
East England. He is the owner of Assert Health and Fitness,
offering one-to-one, semi-private training, group training, fit-
ness camps and rehabilitation, helping hundreds of clients
attain their fat loss and fitness goals.

He is a regular article contributor on various strength and

conditioning websites, and regularly hosts discussions on various social media plat-
forms for other fitness professionals and fitness enthusiasts around the world. He
also regularly mentors other trainers in the UK and across the world in nutrition and
training advice.

His blog: www.allroundathlete.com is viewed by thousands of people worldwide and

contains all manner of information to help people achieve their own fitness goals.

He has been involved in the martial arts for 25 years, studied several martial arts
to black belt level, and is a certified self-protection instructor, studying under the
world renowned Geoff Thompson’s real combat system through the British Combat
Association.

His ambition is to run a facility which rivals the best in the world, serve as many
people as possible, and educate them to a fitter, healthier lifestyle.

Find out more by visiting:

www.assert-fitness.co.uk
www.assert-selfprotection.co.uk
www.allroundathlete.com

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 YOUR PERSONAL TRAINER ISN’T SO S.M.A.R.T.

CHAPTER 15

Your Personal Trainer

Isn’t So S.M.A.R.T.
By Mike Bach

H ave you ever been in a position when you’re right at the start of your
“campaign” to get in shape, lose weight or compete at your best that
you are bursting at the seams to get going, and that nothing will stop
you – this time?
You might have one or several of methods in place to make sure that
this happens – a goal, a gym membership, a new pair of running shoes, a
personal trainer, a weight loss club membership or a stack of brand new
off-the-shelf celebrity “tone-up” DVD’s?
Whatever your preparation, it seems like everything you could ever need
is in place to guarantee your continued progress to your dreams and de-
sires. Doesn’t it therefore make you wonder why your on-going actions
do not speak as loudly as the desires you once started with?
You don’t feel as attached to the goals that you once had, and struggle
with the motivation to carry out the day-to-day processes that would
automatically qualify you for results! Your thoughts and feelings are not
as focused towards the idea that you once had about how your were
going to look and feel, resulting in telling yourself lies like “I’ll start
Monday,” or “Now’s not the right time with everything else I’ve got
going on,” or “What I’m doing will work just as well,” or “It’s actually
not that important to me!”

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Sounds familiar, doesn’t it? …and that’s because I’ve seen people and
heard conversations like this from people that experience the merry-go-
round of highs and lows – and inevitably lose their game. And I can tell
you that it’s a lot to do with the strategies of personal development that
have been used over time; strategies that miss out one key simple but
very influential ingredient.
Background
I’ve not always been the fitness coach that you now see in front of you
in this book, and my background has largely been academic and then
corporate up until 5 years ago. Always being a sports and fitness nut (my
head was in these text books more than my management science course
reading list), it was obvious that I was then going to sit down behind a
desk for the next 10 years at university blue chips, right?
Okay, not entirely obvious, but that is exactly what I did do, and through-
out that time I learnt a lot about goals, targets, deliverables, objectives
and so on. The corporate organisation was crazy about wanting to teach
you about how to set and achieve your deliverables as they were called in
business, using what I now call the “Not So S.M.A.R.T. Method” when
it comes to setting out and realizing your health and fitness goals.
If you don’t already know, this is what a S.M.A.R.T. goal is.
S – The Specifics of the goal such as the main question of “What Do I
Want To Achieve” but might also set other specifics such as what is the
purpose and benefits of achieving the goal.
M – How to Measure the goal? How will you know when it is going to
be achieved, what are the milestones, the dates?
A – Is the goal Attainable? The suggestion in this process is that while
the goal should stretch the team/person to achieve them, they are not
extreme and therefore meaningless.
R – Is the goal Relevant or Realistic? Are you willing and able to work
towards it?
T – And finally, Timely. When will the goal be achieved by?
Through college, university, HR development workshops and project man-
agement meetings, I had S.M.A.R.T. goals drummed into me! They just

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loved the things! So when I made the leap of action towards my passion and
ultimately my purpose within the health and fitness profession, one of the
first things I got lectured on was the use of these S.M.A.R.T. methods to
coach my clients, and in doing so, keep them on the track towards progress
and the realization of their goals.
The problem I had now though was a simple one.
All this time I’d been using this method or a similar process, it was being
done…
• In a corporate environment on business projects – improving sales,
delivering new systems and so forth
• To improve and evaluate personal performance of individuals in a
corporate environment
Overall, it was performed in a very logical and methodical way because
it was all about the company. The company drove the goal whether it
was the project or the person.
In a personal fitness environment I soon discovered that the same meth-
od was not working well enough. Where two people were highly mo-
tivated to the “getting started” process, why would one succeed and the
other one fail? Was it as simple as willpower and determination, or was
it more down to the goal development strategies used – or not used?
The process didn’t work because people become unattached to goals
whether they want to achieve them or not when it is about improv-
ing themselves, because the goal does not take into consideration the
INDIVIDUAL!
S.M.A.R.T. goals are all about the goal, and what I have to do is to re-
late that goal as strongly as possible to the person, by considering WHY
the goal is important. Not having this link is what pretty much always
results in a failure of sorts, as well as the lack of motivation to follow
through.
It wasn’t the change in diet being too hard. It wasn’t a lack of time. It
wasn’t a lack of knowledge of what to do. It wasn’t having the drive
that comes from the emotions of ‘what makes you tick’ to find the right
solution and use it on a consistent basis. To some degree the goal was
becoming irrelevant, because the person was not considered as part of

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the building process and their emotions in particular.

Lets get this right! We all have emotions – it is not something to be
embarrassed about if you are a 6’ 5”, 18 stone rugby player or a stay-at-
home mum. We all do things to make us feel better about ourselves. The
number one rule of life is that we are looking for fulfilment.
The skinny guy wants to build up his biceps so he looks good, attracts
girls and by doing that he feels good. The athlete wants to win for per-
sonal achievement and recognition, and that makes him/her feel good.
And any one of you that wants to lose 10, 20, 50, 100lbs to look good
and attractive also wants those feelings as well.
So if we’ve got this demand for brilliant feelings, would it not make sense
to have a plan and a set of strategies that use the power of these emo-
tions and the individual to achieve so much more? Of course it would!
That’s why I believed from the outset there was a better method to pur-
sue personal success rather than being so logical about it. I estimate that
at least 80% of what we achieve is by understanding our psychology, and
the rest is made up of the mechanics of what we do.
Whether you know you’re using a S.M.A.R.T. approach or just winging
it, the same problem exists! There is no use for the real reasons and real
energy that is in you to provide the biggest impact on your health and
fitness desires. Just the fact that most people get angry and frustrated
when they fail shows that there are bigger emotions involved.
I’ve come across lots of tools and strategies; such as from Tony Robbins
outside the fitness industry and Dax Moy within it. In fact, it is on one
of my good friends, Dax’s acronyms, that I base a lot of my other prin-
ciples and strategies around goal achievement now.
The Q.U.E.S.T. approach is an altogether smarter approach to goal
achievement, which is why I confess to not being that S.M.A.R.T. at all!
Step 1 – “Q”ualify what it is that you REALLY, REALLY want?
From the offset forget about what is realistic! Who decides what is re-
alistic? We are dealing with you as a person and not a corporate entity,
right? Therefore we are dealing with emotions and excitement builds up
that emotion, right?

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Lets say you’re 50lbs overweight. The protective instinct might be to say
I’d be happy losing a stone. What’s exciting about that? Will you really
care about it enough that you’ll follow through consistently? Probably
not, and you’ll still be angry and frustrated and not figure out why?
While I’m sure you’d be happy with that where’s the excitement in com-
parison to wanting to lose 50 lbs and the changes that would happen to
your health and you as a person, as a result? Don’t be put off by the size
of the task. Have the right reasons for doing something and the size
does not matter.
And lets just say you don’t reach your target and only get 80% of the way.
Based on 14 or 50 lbs, that’s still an extra 30 lbs, even if you reached the
modest target of a stone. I don’t think I’d be unhappy with that sort of
failure!
The other side of the coin here is that what you really, really want is out-
side of your personal health and fitness, but for now stick with staying
in this field of interest and the next part of the process will work that
one out for you.
Help define your Q’s by having a go at what your VISION is - lets say
for in 12 months time. Your goals are simply a collection put together
that then detail your vision. This helps you come up with anything and
everything until you come up with what you really want.
Based on your vision can you qualify what you want and start to think
about WHY you want it – what’s so important about achieving that? Ask
yourself further questions like what will happen as a result of achieving
the goal, or better yet, what will happen if you don’t achieve it.
Such questions help determine the significance of what you’re chas-
ing, and whether you still qualify them as desirable! The principle of
SMART goals has been accomplished in one step – lets move on to the
real money steps now!
Step 2(a) –
“U”nderstand WHY you want to achieve this(these) goal(s)
Most people are closed doors when it comes sharing with others their
emotions, and to be honest, probably with themselves as well. One thing
you should understand 100% is the real TRUTH behind why you want

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to achieve your fat loss and performance goals.

Wanting to look good for your holiday and the likes are not bad places
to start, but then ask yourself why is it important to look good on holi-
day. Be 100% honest and come clean with yourself. And keep asking
yourself WHY, to find deeper reasons and therefore more significant
ones that will align you with the goals you have just set out (or not – in
which case re-Qualify)!
Do you remember the Quan in Jerry Maguire that Cuba Gooding Jr.
used to show the difference between getting the big coin and getting the
whole package? This is the same, and if you don’t already know it, what
you are looking for. When a member comes up to me and tells me their
success story, not only have they achieved the big weight loss, but also
achieved many other things that they set out to do. …Better relation-
ships and confidence, happiness in general and specific events, reversal
of previous health complications, look younger, more energy, career suc-
cess, increased turnover of personal business and the list goes on.
A bit more than losing 50lbs! This is what I call the M.T.V. Effect
(Massive Transformation Value), and can provide some real clues into
why the goal is so important. What else will happen as a result?
No one really cares about losing 50 lbs – it’s the output as a result that
matters, and therefore what is the driving force into your desires and es-
sentially your personal fulfilment.
• Ask yourself what a typical perfect day would look like?
• Would the New You be part and parcel of that?
• Would the New You affect that?
It’s becoming a bit more than a goal now! What we’re doing is getting
the goal to fit YOU! One that you also CARE about!
Step 2(b) – “U”nderstand WHERE you are right now
Part 2 of understanding is identifying the problems as they are right
now between getting to your goal and everything else.
• Attach more of you to the goal by understanding why you are not there
right now?
• What’s stopping you?
• What are your angers and frustrations?

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• How does being where you are right now negatively affect all the goals
and desires you have?
• How does being where you are at right now have an impact on
everything else that is part of your M.T.V?
Step 3 – “E”ducate yourself
• What are the new commitments?
• What do I have to change in order to get to where I REALLY want
to get?
• You might not have all the answers now, in which case the first
education would be to find someone who does, but have a go at
building as detailed a list as you can.
Again, evaluate the goal for YOU and vice versa!
• Ask yourself whether you are you willing to make these new
commitments?
And what are you not willing to do is just as important.
Part of this process is testing that the WHY’s and WHERE’s are big
enough to ensure you are willing to commit to new ways. Part of the big
issue with other methods is that they fall over because you stop being
willing even though the pain of where you are at right now disappoints
you. They key is that you’re already invested in both the exciting goal
and the MTV effect it will bring.
Could you really afford not to commit now knowing the real reasons as
to why it’s so important and what it will bring when it works for you?
Step 4 – “S”timulate
If you don’t already have excitement (I have!) stimulate it more! The
truth is, as time goes on, we can all forget about what road we are on if
we do not continue to excite ourselves with the challenge ahead and the
rewards it will bring.
We need to remind ourselves to create that emotion we had when first
going through the steps above using strategies from the off. Visualise
what it will look and feel like. Create a vision board!

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Share with others – talk about what you are doing with others. Create
excitement and accountability. Share with yourself – tell yourself out
loud in the form of incantations. Movement and being audible bring
what’s on the inside to the outside, creating more energy. If you have
more energy, you create more positive emotion and with that come con-
sistent actions.
Undertake some research. One of the big exciting WHYS for one of
my clients was to get into the fitness profession to define her purpose
and how she could help more people. One of the first things she did
was research how this would become possible – what courses to do, who
provided the best fit and she started to go to conferences on the specific
subject matter that interested her.
Create happiness! When anyone tries to change, it can be from a place
that is currently unfulfilling, and when you’re not fulfilled your energy
drops and action taking does the same – that’s why many people overeat
– they think they need fuel when all the need is energy! Promote more
energy and fulfilment by not just changing your psychology but your
physiology, and get active as well as visualising. See the energy levels
change and the attitude as well.
Step 5 – “T”est all the time
Do you still qualify for the goal and does the goal still qualify for you?
More about qualifying if you’re getting picky but worthy of testing, so
that your sat nav is still pointed towards the right location. Evaluate
whether it is still important!
I like the idea that we never reach our goals! Why? Because we should
be evaluating them and then changing them when we are almost there
as a new challenge excites us.
Where are you now in relation to where you want to be? Mark it out of
10 and you’ll probably find that as soon as you close in on a 10 that it
becomes a 6 or 7 again!
Testing is good to help change the goalposts when required to maintain
the momentum. I never reach a 10 and I’m not dissatisfied about that!
Before that happens though, test by way of milestones and measure your
progress towards the ideal you. And give yourself challenges that you

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can test yourself with along the way, whether it is a certain weight by
the end of the year or completing 10 full push-ups. As long as it follows
the same theme of building the relationship between you and the goal!
Building your goals in a way you feel fulfilled isn’t about trying to main-
tain the same motivation throughout the journey that you had when you
first picked up your running shoes and new track top; it’s about making
sure that you have the right strategies in place, so that you can maintain
high levels of performance of action taking even when dips occur.
So don’t be as dumb as going S.M.A.R.T. or any other process that fails
to harness the energy and potential that is within you, and use what’s
unique about you to stay attached, keep the drive, and inspire you to-
wards the bigger picture.
You don’t need a better time to start or another diet plan or the latest
6-minute abs routine; you need to understand you!

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About Mike
Mike Bach is one of the UK’s leading total body transforma-
tion experts encompassing physique, performance and in-
ternal health.

Operating out of South Manchester, Mike is the owner of

Body Planner Fitness and a Nike-sponsored trainer. He is
also the creator of the M.A.G.I.C. Principles and The Rich Body Rich Life Formula.

With these systems, Mike consults and coaches one-on-one, both locally and further
afield, as well as owning a set of Fitness Camps across Manchester and Cheshire.

Working with a wide range of clients – from athletes and sports to general and from
business owners/corporate clients to housewives, Mike is a firm believer that having
great health is a must for getting the max out of your life and fulfilling your true poten-
tial professionally and personally. Mike does this time and time again by combining
psychological, nutritional and physical principles.

Find out more about Mike, Body Planner Fitness and new developments at:
www.thebodyplanner.com
www.manchesterbootcamp.com
www.tenyearsyoungerplan.com

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 THE FIT FORMULA – BECAUSE YOU’RE WORTH IT...

CHAPTER 16

The Fit Formula –

Because You’re Worth It...

By Sam Feltham

W hy do some people succeed and some people, in my eyes, temporar-

ily fail in their health and fitness journey? Simply put, it’s how you
think, feel and act.
You see, I had a pretty tough time growing up as a kid. When I was 8
years old, my Father committed suicide leaving my Mother with 4 chil-
dren, 2 girls and 2 boys, to bring up by herself. She is my true inspiration
in life and why I have been able to become the man I am today.
But the icing on the cake was when I was 13 and was diagnosed with
Hodgkin’s disease, a mild form of cancer. The lymph node gland in the
right side of my neck swelled up to the size of a small egg and my Moth-
er took me to the doctor. He said that this happens to lots of teenage
boys and that it was nothing to worry about, but of course my Mother
knew better. We went back a second time and still he said it wasn’t any-
thing to worry about. The third time my Mother demanded that I was
to have it biopsied and looked at.
All I can say is, thank god my Mother followed her intuition and kept
to her guns, because if it weren’t for her I wouldn’t be here today to help
you.
After my diagnosis, I was put on to a four and a half month course of
chemotherapy. Thankfully, we caught it early enough and I was cleared

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after those four and a half months.

Another one of my greatest achievements to date is when I walked by
myself from Lands End to John O’Groats, which is the length of Brit-
ain, a journey of 1000 miles. I ended up covering about 26 miles a day, a
marathon, and completed the walk within 62 days. Now I’m not going
to sugar coat it, it was tough and every step was difficult, but without
the foundations of overcoming adversity from my youth, I’m not sure I
could have completed that journey.
“The journey of 1000 miles begins with a single step”
~ Lao Tzu
My inspirational Mother, my near death experience with cancer and
the 1000 mile journey on foot have all given me a very good foundation
for an achieving mindset, but most importantly, they’ve taught me one
extremely valuable lesson, that my life is worth living!
Before I move on to truly helping you, I just wanted to say to you, I
hope you realise that you are unique, that you are special and that you
are worthy of having a long, healthy and abundant life.
As well as all the previously mentioned experiences, I have also been
an international snowboard coach, coaching beginners to instructors in
New Zealand, Switzerland, Austria, America and Canada. From all my
years as a coach, whether it is in snowboarding or in health and fitness,
I’ve come to one conclusion. 9 times out of 10 it’s not that people lack
the skill to achieve, it’s just that they lack the self-belief that they can
do it.
How do you increase self-belief?
When dealing with self-belief with my clients I like to talk about the 3
F’s, forgiveness, fear and fact.
Firstly, you must forgive yourself. We are so quick to acknowledge our
past mistakes and keep those in the forefront of our minds rather than
our victories in life. I look at past mistakes like the drawer that you keep
all the electrical wires in at home. You throw them in one by one, and
after a while they all start to get tangled up. When the drawer is full and
you can’t put in any more wires, you get so angry with yourself that you
didn’t sort it out sooner and it becomes overwhelming to deal with.

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If we had organized those wires from the beginning it would have made
things a lot easier for sure. However, unfortunately for some of us, the
tangled up wire drawer is overflowing from our past mistakes and would
take years to untangle. Fortunately though, metaphorically speaking,
most of the equipment that is used with all those tangled electrical wires
has either broken or is out of date. So what I suggest is that you just throw
it all out! Get rid of it and forget about it.
“Our past actions are who we were, our future actions are
who we are going to be!”
Whenever you get angry with yourself for a past mistake, I want you to
repeat this simple phrase to yourself to make you forget about it. As well
as using this phrase, I want you to start writing a victory journal.
Using a normal diary or notebook, I want you to record every single vic-
tory you have everyday. No matter how small or how big, write it down
and congratulate yourself. It could be that you throw an apple core into a
rubbish bin from the other side of a room, or it could be that you helped
your company complete the biggest sale in history. If you get a positive
feeling of accomplishment, record it and hold on to it.
Secondly, we must deal with fear. Fear holds us back from reaching
our full potential by stopping us from taking action. It stops us taking
chances, it stops us from doing what we truly want to do and it puts up
barriers in the way of us succeeding in anything.
When I began as an international snowboard coach teaching beginner-
snowboarders to turn for the first time, I found it fascinating. You see,
when snowboarding on groomed snow, you have to put your weight on
to the front foot to steer with the front of the board. There were some
people who just went for it, throwing themselves down the mountain,
and of course, they would fall over a few times but they’d pick them-
selves up and try again. After a few falls, they started to find their feet
and balance points and started not to fall down at all, having a fantastic
time on the snow. Then there were the people who were too afraid to
put their weight on to their front foot, and sure enough they spent the
whole day falling over, having a miserable time. After many years of ex-
perience, I managed to actually help coach people to overcome their fear
of putting the weight on to their front foot and having a fantastic time
instead of a miserable time, quicker and quicker.

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The way I did it wasn’t the traditional “JUST DO IT ALREADY,”

because I tried that at first and it never ever worked. I said to them
“Everybody is afraid, including myself and the people turning already.
But the difference is that they’ve managed to box their fear within their
mind momentarily to enable themselves to put their weight forward and
make the turn.” This simple concept of ‘boxing up’ their fear seemed to
work wonders.
That’s what I want you to do with your fear of the road ahead in your
health and fat loss journey. Box up that overwhelming fear of what and
how much is to be done. Put it to one side in your mind and deal with
the problem on a daily or weekly basis instead of thinking how long the
road ahead is.
My third and final piece of the self-belief puzzle is to make it a fact. A
fact that in your mind you have achieved your healthy lifestyle already.
Many motivational speakers in the past have said if you want to achieve,
you’ve got to get hungry and really want it; well unfortunately, I’m here
to tell you that this is the incorrect way to go about achieving.
Let me ask you right now, would you rather want something or actually
have something? I’m guessing you’d rather have it, right? To actually
succeed in your fat loss and health journey you have to trick your mind
into thinking it has it already. Wanting something actually promotes a
thought pattern and feeling of not having it. I can prove this to you right
now with a quick little exercise.
Say out loud or in your head if you’re in a public place, “I want to be fit
and healthy” ten times. Now say out loud or in your head if you’re in a
public place, “I am fit and healthy” ten times. Quite a difference, isn’t
there? Saying “I am” rather than “I want” is promoting a thought pattern
and feeling of having, which is the final ingredient in self-belief. Hav-
ing that unfaltering self-confidence that you have succeeded in your fat
loss and health journey already will get you there a lot quicker than just
wanting it.
In summary, to create more self-belief, you must forgive yourself for
your past mistakes, realizing that your future actions are who you’re go-
ing to be, not let fear get in the way by boxing it up and making it a fact
that you have succeeded in your fat loss and health journey already.

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Self-belief is a great starting block for you to realize that you are worth
it, but sometimes faith in oneself isn’t enough for long-term motiva-
tion. Over the years of my experience with coaching people around the
world in snowboarding and with their health and fitness, I’ve noticed
how people think and say things directly impacts on how they feel about
something and ultimately how they are going to act upon it.
For instance, in February 2011 I decided to do a bit of a crazy stunt in
London, one of many, I might add. I went for a 2-minute lie down on
The Millennium Bridge in London, which is a pedestrian bridge over
the River Thames between the Tate Modern Art Gallery and St. Paul’s
Cathedral. This might sound like I’m going mad here, but it was an
exercise to push my own comfort zones. I was rather nervous before
doing it, making up all sorts of negative fictitious scenarios in my head.
“What happens if the police showed up and told me to move on, how
embarrassing would that be?” These thoughts were making me feel em-
barrassed already, and I hadn’t even done it yet!
However, I boxed up my fear, told myself it’d be ok and did it anyway.
During the 2 minutes of lying down on a busy pedestrian bridge at
lunch time in London I had many people look at me very strangely, one
person even asking me if I was ok which was nice, but after the 2 min-
utes finished and I got up and walked away, you know what happened?
Nothing! No one particularly cared, apart from that person who was
checking if I was ok. So all of the embarrassing thoughts and feelings
I had going through me before and during my crazy stunt were just a
figment of my imagination, and there was nothing to worry about in the
first place.
My thought of a negative fictitious scenario before my crazy stunt is
called a thinking error. I was making up a false reality without trying it
out first and then making a sound judgement from there.
What I want you to do when you start having a thinking error is to
stop and ask yourself, “Is what I’m saying to myself a negative fictitious
scenario?” For example, “Oh! This new diet and exercise program will
never work.” You are creating a negative fictitious scenario based on no
evidence at all before you’ve even begun, and seriously dampening your
potential to actually achieve your optimal health and fitness. A more
constructive way to think about it is, “Although I’m not sure that this

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new diet and exercise program will work, I will give it my best and see
if it actually works before I give up on it.” Here, you are accepting that
there is a possibility it may not work, but you are willing to give your
best anyway to see if it works, which means you are more likely to actu-
ally take action and get results.
In conclusion, start off by believing in your self again, as you can do
it. But this isn’t enough. You need to start re-programming the way
you think, which inherently affects the way you feel and act. You must
embrace your negative thoughts then positively move forward. More
importantly though, you must not create negative fictitious scenarios
without trying it out first, because you are worth it!

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About Sam
Sam Feltham is the owner and head coach of Smash the Fat
Fitness & Fat Loss Boot Camps, based in London, UK.

Sam has risen through the ranks of the health and fitness
industry over a decade, starting out as a children’s party co-
ordinator in a sports centre, and working his way up to study
at the European Institute of Fitness as a Master Personal Trainer, and becoming the
owner of a successful fitness business in the UK.

Sam has come to be known as the ‘Fat Loss Mindset Coach’ within the health and
fitness industry because of the many useful and productive workshops, seminars,
articles, videos and products he has created.

To learn more about Sam, and to download his free book “7 Mindset Tricks of Highly
Effective Fat Losers” – visit: www.FatLossMindsetCoach.com .

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CHAPTER 17

The Fit Formula –

Your Journey of a Lifetime

By Nicky Sehgal

Success is a journey, not a destination. ~ Arthur Ashe

I t’s January 1st and you decide that this is it; this is the year you are go-
ing to begin your fitness lifestyle that you have always wanted. You’ve
set your mind to exercise regularly, eat all the right foods and eliminate
all the unhealthy lifestyle choices that has left you overweight, out of
shape and feeling low on both energy and self-confidence.
It’s the start of week one and your motivation is high, and you really
think that this time you will get the results you crave. You get through
the week; eat all the right food and religiously do a couple of workouts.
Week two arrives and you manage to do the same, you feel good -- well
done, you! Then something wonderful happens, you start to see some
results, your clothes start to loosen up and you begin to feel amazing.
Time goes on and before you know its week four and you still feel bril-
liant and say to your self, “Yes I can do this.”
February comes along and life starts to get a bit busy and you begin to
lose a little bit of your original enthusiasm and commitment that you
had only a month ago. You begin to find that you are not working out
as frequently as you were, and what’s worse, you begin to eat on the run
again.
Before you know it, it’s March and your motivation levels are really

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starting to dwindle, its now becoming a chore to prepare all your healthy
meals, and getting to the gym is becoming hard work. Soon you start to
fall back into your old unhealthy habits. Your energy levels are dropping
and you feel overweight and out of shape and begin to feel like you’ve
failed, yet again.
If this sounds like you, don’t worry. You’re not alone and with the right
tools you can prevent this from happening ever again. In the 12 years
I have been a fitness professional, I have seen this scenario more times
than not.
How many times have you started a new diet or fitness program only to
find a couple of months into it you find yourself slowly drifting back to
your old unhealthy habits? I bet it’s quite a few, more importantly, why
does this keep happening and what can you do so this never happens to
you again?
I’m going to share some of my top strategies with you that I hope you
can use to help develop a long-term fitness lifestyle. Whilst there is so
much more than I could write in this chapter I am hoping that if you are
willing to embrace my fundamental philosophies, based on my years of
experience helping clients integrate fitness into their busy lifestyle and
run with it, you will be on the right path.
Your Fit Formula Journey
You made a good choice by investing in this book, you have some of the
world’s best fitness trainers, nutritionists and coaches sharing their top
strategies with you. All you now need to do is make a plan and get to
work; yep, there is work involved. Nothing gets accomplished from just
reading.
Before you start, I want you to understand that your fitness development
is not going to happen in a straight line. In reality, there will be times
when you are able to exercise more frequently and have better control of
your diet. Equally there will most certainly be times in your life when
you just can’t exercise as much as you want and you have far less control
of your diet. Things do happen in life and sometimes you will just need
to ‘take your foot off the gas’ and just try to maintain your fitness. That’s
ok, but just don’t stop and give up, even if you only manage to get in
a single workout per week for a few weeks, just do it, and promise me

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that you won’t stop altogether. Just keep moving forward, even if its at
a snail’s pace.
So what do you need to do to make fitness a permanent part of your
lifestyle?
Here are some of my ‘tried and tested’ strategies that have helped me help
others keep fitness as part of their lifestyle for a very long time and hope-
fully for a lot longer to come. As always, don’t just read them, use them!
Take massive daily action and you will reap the rewards of a healthier
body and a happier you.
Your 7 Steps To A Fitness Lifestyle
1. Make This The Last Time You Start
It takes more energy for a shuttle to take off from its launch pad than it
needs for the rest of its entire journey; the same is true for fitness. There
is nothing harder in fitness than starting; it sucks, and it’s hard. Ask
any pro athlete what the most challenging part of their season is and
they will always tell you its pre-season training camp. Take a different
mental approach to your fitness this time around, make this the last
time you ever start a new weight loss or fitness program ever again.
Because if you are always starting again, it means somewhere along
the line you have given up, and we don’t want that.
Planned breaks are OK, it does not mean you have stopped, everyone
needs a holiday from everything, even your fitness regime. You enjoy
your break and let your body and mind recover and rejuvenate from your
regime, but as soon as you can,get back and pick up where you left off
2. You Always Need To Work On Your Mind Set
The difference between people who manage to maintain a fitness life-
style and those who don’t normally comes down to their attitude and
mindset; conditioning the mind is often an overlooked part of fitness by
most people.
Here are a few ways you can help train your mind to become unbreakable.
• Dedicate some time to work on what you want out of your fitness
regime and get it down on paper in the form of a goal. When you set
your goals you instantly create a shift in your attitude to do the things
you need to do to attain your goal. You must write down your goals

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and you must consistently review them and your progress towards
them for them to have a positive conditioning effect on your mind.
• Surround yourself with others who already have adopted fitness as
part of their lifestyle. We are heavily influenced by the people we
spend most of our time with, we tend to pick up their habits whether
positive or negative; so if you want to be fit surround yourself with
people who stay in shape, it will help you keep on top of your fitness.
• Always think positive and recognise that no feat is beyond you –
Always believe in yourself, there is no reason why you can’t have what
you want but you will only get it if you first believe in yourself.
• Read, listen and watch stuff which inspires you -– such as this book,
fitness blogs, sports, inspiring stories, articles, etc., and as always, take
action while your motivation is still hot.
Conditioning your mind so it’s strong enough to overcome obstacles
that will get in your way and keep you working on your fitness is some-
thing that you should not overlook, and you should consistently work
on, no matter where you are on your journey.
3. Know What or Who Is Your Inspiration
There is nothing more powerful to keep your motivation levels high
than having a continual source of inspiration. Being inspired and staying
focused is one of my key strategies to help clients integrate fitness into
their lifestyle long-term.
To find out what inspires you, ask yourself these questions:
• What has inspired you to get fit?
• Or who has inspired you to take up a fitness lifestyle?
It could be a number of things or people; the more things you have
inspire you the better. If you know what inspires you it will provide all
the motivation you need to keep you exercising consistently, keep your
nutrition on track and keep you in good health.
Here’s what inspires me…..
Just like you, I have my motivational ups and downs, but I know what
inspires me to keep exercising and adopt healthy behaviours as an inte-
grated part of my busy life. I love to see sporting victories, watch how
dedicated athletes are, how they train, eat and live to reach their goal

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and ultimately their dream, their willingness to do what it takes to get

them to the top, that’s inspiring to me. If ever I’m lacking motivation, I
may read quotes like this
Champions aren’t made in gyms. Champions are made from something they
have deep inside them: a desire, a dream, a vision. They have to have last-
minute stamina, they have to be a little faster; they have to have the skill
and the will. But the will must be stronger than the skill. - Muhammad Ali
That’s powerful and its gets me to the gym all day long. Whatever your
inspiration is, try to stay focused on this, integrate it into your lifestyle.
Keep it where you can see it every day to remind yourself why you need
to keep on top of your fitness.
4. Have someone to hold You Accountable
Having a trainer, coach or someone else hold you accountable is a great
strategy to make sure you stick with your fitness lifestyle. All top profes-
sionals in any industry have coaches, teachers or managers to make sure
they get the things that they need to get done to get them to the top.
Its too easy to be lazy, its almost human nature to find an easier way to
do things.
In fitness, this never works, only hard work will get you to the top, there
are no short cuts.
If you don’t want to hire a professional trainer, find someone who you
are willing to discuss your goals with and ask them if you can report
back to them on a weekly basis. These days you can do this online with
a trainer for minimal cost, or join social groups for free. However you
choose to do it, just do it, taking action is the key that will empower you
to develop the fitness lifestyle you want.
5. Stay Consistent with your workouts:
adopt the No Excuses Approach
This is almost a continuation from number 4, if you have some type
of accountability you are likely to be more consistent and nothing will
get you better results than staying consistent with your workouts and
healthy lifestyle behaviours.
Here are my top five strategies based on the feedback from clients that
have helped them to stay consistent.

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1. Employ a professional or sign up for a fitness camp, this has the

highest level of accountability and is my number one choice on how to
stay consistent with your training and nutrition over a long period of
time. There is no getting out of this one, you will need to show up and
complete your workouts.
2. Buddy up with a training partner. Having a training partner can
provide youwith a great source of accountability and motivation; this
is far more effective than having only your self to answer to. You can’t
just not turn up and leave your buddy to workout on their own, that
would just be plain wrong!
3. Schedule your workouts into your diary as a priority as if it was with a
personal trainer; once they are in your diary your golden rule is you
can’t replace them with anything else. Therefore you have to plan
the rest of your day around this. If you have to cancel your workout
for whatever reason donate a fee to charity or have some other forfeit,
which hurts your pocket.
4. Keep regular workout times each day, week and month. Training
at regular times helps form a systematic behaviour, for example if you
workout before you go to work, your body will begin to adapt to the
pattern. It will become the norm to get up, workout and then go
to work.
5. Learn some short workouts because without a doubt, time is going to
be a huge factor in why you will miss some of your scheduled work-
outs. To combat this, it’s always helpful to know a few 10 to 20 min-
ute workouts so you can still get a workout in and not use time as an
excuse not to do it. You don’t need long workouts to get results; the
truth is that short intense workouts will get you better results than
long light workouts. If you have ever had a workout with intensity you
will know that 20 minutes is freaking hard work.
If you would like to view some effective short workouts you can go to my
website: www.bodyfitnesspt.com/thefitformulaworkouts
6. It’s a series of short sprints, not a marathon
Two types of fitness programs to familiarise yourself with are:
1. Peaking or Development Programs
2. Maintenance Programs

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You can’t train hard all the time, your body needs recovery periods. A
great way to keep fitness a part of your life is to use an undulating ap-
proach. It basically means alternating periods of hard work with less
hard work; so if you plan a block of more intense training and higher
levels of discipline with your diet, followed by a period of being less
strict and just maintaining your new found fitness, you are setting your-
self up for better long-term results.
Peaking or development programs are basically designed to get you into
better shape or help you develop more fitness and/or burn more body
fat. They should push you way out of your comfort zone and take a lot
more discipline, but get you superior results.
Maintenance programs are where you should be most of the year, your
goal here is to do what it says on the tin, maintain your results. This also
acts as a great recovery period for your body and mind that will help you
get ready for your next peaking program.
Peaking programs can last anywhere between 2 and 12 weeks. You
should adjust your peaking programs to what you think you can handle
physically, mentally and socially. If you are ‘new to fitness,’ start with
short peaking programs, like 2 weeks followed by a 2-3 week mainte-
nance, and repeat. If you have more experience, you can use a longer
peak period, with any thing up to 12 weeks for more advanced people.
You know yourself better than anyone else, how to decide what length of
time is right for you will depend on how disciplined you can be. Don’t set
yourself up to fail; I suggest you start with shorter peaking programs to
build confidence and a series of successes before increasing the duration.
7. Take Action Today
If you take action and follow the strategies above, there is no reason why
you can’t develop a fitness lifestyle and all the benefits which go with it,
like looking good and feeling amazing every day. Don’t try to do it all at
once, just try to integrate new behaviors gradually into your lifestyle and
remember that there is no real end point when it comes to your health
or fitness; it’s a continuing cycle till the end of your time, it’s a journey
not a destination. It means a lifetime’s worth of exercise, healthy eating
and healthy lifestyle choices, so buckle up and prepare yourself mentally
for the journey.

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About Nicky
Nicky Sehgal has been in the fitness industry since 1999.
Like his chapter, he has a successful system on coaching cli-
ents how to integrate fitness and nutrition into their lifestyle
without feeling overwhelmed.

Nicky graduated with Bachelors of Science Degree in Sports

Science from the University of North London. After working in a gym for a few years,
he decided to start his own personal training business from his parent’s garage. He
now owns and runs a successful personal training studio and a fitness boot camp in
Market Harborough, Leicestershire, UK.

His goal is to reach out to as many people as possible to stay fit and to live a success-
ful and fulfilling life. If you would like to connect with Nicky to see how you can stay
involved with fitness, or are new in the fitness industry and would like help to further
your career, you can contact him at:
nicky@bodyfitnesspt.com
www.bodyfitnesspt.com
www.bodyfitnessbootcamps.com

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CHAPTER 18

Inside the Mindset

of an Athlete
By Brad Hall

A thletes are often looked at by the general public with high regard
for having discipline. Not only physical discipline as far as taking
care of their bodies, but mental discipline when it comes to performing
everyday and under times of pressure. In the particular sport of baseball,
athletes consistently have to deal with failure. Hitters who fail to get a
hit seven out of ten times are considered successful. However, the suc-
cess of an athlete is not always determined by his talent. Players who
are regarded as having lots of talent don’t advance through the minor
league system because of being labeled a “head case.” Players with less
talent thrive and advance through the system. So how do players do it?
What makes them able to handle the daily grind, the ups and downs,
and the failures? The secrets to their success lie in the mental discipline
that allows them to play to their potential. These same disciplines can
be applied to any area of life that you wish to succeed.
Goal Setting
Alice came to a fork in the road.
“Which road do I take?” she asked.
“Where do you want to go?” responded the Cheshire cat.
“I don’t know,” Alice answered.
“Then,” said the cat, “it doesn’t matter.”
~ Lewis Carroll, Alice in Wonderland

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If we have no clear direction, how do we know where to go? Setting

goals gives clear purpose and direction to where we want to end up. The
more aware you are of what you want, the more likely you are to do what
is necessary to get it. This helps to cut through frustration, disappoint-
ment, and fatigue.
First you want to determine what your long-term goal is. What is it you
want to do? When do you want to have it accomplished? Once your
long term goal is established, you must work backwards in order to de-
termine how you want to accomplish it. This process is essential to the
success of your goal. Get as specific as you can and work the process all
the way back to today. For example, if I have a player whose goal is be an
All-Star, this might be the conversation:
Me: What do you have to do to become an All-Star?
Player: Hit .320 by the All-Star Break
Me: What do you have to do to hit .320?
Player: Get better at hitting curveballs.
Me: How do you get better at hitting curveballs?
Player: Work on recognizing the pitch earlier.
Me: How can you recognize it earlier?
Player: By doing a vision training system, standing in on pitcher’s bullpens,
and doing curveball drills in the cage.
Me: How many times a week would you need to do these?
Player: Each one once a week.
Now this player has a plan of what he can do three times a week to begin
the PROCESS of accomplishing his goal. Just like baseball players, you
must rely on the process, not necessarily the outcome each day. You can
control the process much easier than the outcome. Being consistent in
the process usually leads to the successful result you desire.
A. Constant Reevaluation.
Goal Setting also involves being able to adjust to plans as it unfolds. In
the instance above, if the player is hitting .220 with 3 weeks until the
All- Star break, then he will have to modify his goal. Modification is
an option. Giving up should not be. He could go a couple of different
routes to modify his goal. He could set his goal of finishing the break at
.250 or hit .320 for the last 4 weeks of the first half. With modification
comes honesty. Make sure you know why you are adjusting. Not putting
forth the effort is not a good reason to adjust. You might also have to

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adjust higher for goals as well. If a hitter has a goal of getting two hits
every game, and gets a hit in each of his first two at bats, he shouldn’t
just coast the rest of the game and give at bats away. He could then shoot
for getting two hits for the rest of the game.
B. Write it down
A research study at Dominican University found the following conclu-
sion: Those who wrote their goals accomplished significantly more than
those who did not write their goals. Writing down your goals also makes
it seem more real. When you have something concrete that you can hold
in your hands, your brain sees it as more of a reality than a thought.
Taking the time to write out your goals also puts more time into it. The
more time you spend on a project, the less likely you are to abandon it.
C. Expectations
Make sure you can differentiate your goals from other people’s expecta-
tions. Goals serve you. Expectations serve other people. You can’t con-
trol what other people expect from you. Once you let others expecta-
tions dictate your goal, it produces negative effects. If someone has too
high expectations for you, you experience anxiety. Too low and you tend
to only live up to them and not push through them. You can however
use low expectations as motivation. In high school, I had people tell me
I would never play college baseball or professional baseball. Everyday
that I didn’t want to work out or run, their words ran through my mind
and pushed me to work out harder.
Fear
“Courage is not the absence of fear, but rather the judgment that something
else is more important than the fear.” ~ Ambrose Redmoon
Fear is one of the biggest factors for holding many people back from
success. Fear blurs the line between reality and imagination. Many chil-
dren grow up fearing the dark, or the monster under their bed. Only
constant experiences of turning on the light proves that nothing is in
fact there.
A. Bodily effects - Fear also produces physiological effects on the body.
Humans are born to react to perceived threats with freeze, flight, or
fight syndrome, in that order. You freeze and hope they go away, run
from them, or meet them head on. With conditioning, the human body
can be programmed to change the order of these reactions. Changes in

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the body include, breathing, tightness in the chest and muscles, heart
pounding, sweaty hands, and dry mouth.
B. Overcoming - The first step to overcoming fear is to become aware
of the perceived threat. Stop what you have been doing and look fear
in the face. Negative self-talk is also a sign of fear. By recognizing this
when it happens, you can stop it and replace the negative thoughts with
positive ones. Also, by controlling your breath, you relieve anxiety in the
body. Each time you confront fear, you gain courage. You soon realize
that reality is not as bad as the threat. Remember, fear is the perception
of something in the future, not the moment!
Thoughts
“All that we are is a result of what we have thought” ~ Buddha
One of the biggest things I hear from pitchers is that “I can’t throw a
changeup.” Past experiences have put negative thoughts into their mind
which makes them think they cannot throw a changeup. How you think
determines how you play. Your thoughts can be changed, but you first
have to be aware of them. Many times the wording of your thoughts
determines your ability to carry them out. For instance, many pitch-
ers when they go three balls and no strikes on a hitter, and they think
“Don’t walk this guy.” By saying this, you once again have focused your
attention on something that hasn’t happened yet. You are in control of
the next pitch. You have the ability to alter the course of the at bat. The
mind has no ability to see the word “don’t”. If I tell you not to think
of something, your mind will automatically see the very thing you are
trying not to see. You must replace what you do not want to happen
with what you want to happen. Instead of “Don’t walk this guy”, replace
it with “I am going to come back and get this guy starting with this
pitch. Throw a strike.” Hearing what you want to happen increases the
chances that it will happen.
A. Hoping vs. Believing
Many players go into a game hoping to hit well or pitch well. Hoping
implies that you have no control over the situation, and that everything
is left to chance. Hoping means you don’t believe you can. As a result,
you are not directing your thoughts toward success, but at a hope not to
fail. You must believe that you will succeed or else the body will not put
forth the effort to succeed. Belief promotes confidence which gives you
a better chance for success.

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B. Body Language
Many players are amazed when I can tell them exactly what they are
thinking. This is usually apparent by their body language. Your body acts
out your thoughts. When a pitcher stomps his foot or acts frustrated on
the mound, it automatically fuels a hitter’s confidence. So not only do you
hurt yourself, you are helping the very opposition you are trying to beat.
Body language can be changed by changing your thoughts and by chang-
ing your body language. If you are upset, and you smile for the next 20
minutes, it is very difficult to stay angry.
C. Control
One of the most important ways to direct your thought is to understand
what is under your control. To obtain goals, we have to be able to focus
on the things that we can control. To focus on other things is wasting
time and energy. We also have to recognize that which we can control
lies in the present. We cannot control the past and the future is not yet
here.
We have to come to the realization that we have control over ourselves.
Once we realize that certain behaviors are not out of our hands, we have
taken the first step in being able to regulate our thoughts and behaviors.
Mentally strong players realize that they cannot control whether they
get a hit or not. As a hitter, you can do everything right, hit the ball hard
and get out. It is part of the game. Pitchers cannot control what the hit-
ter does. If you spend energy on things you can’t control, it is a waste of
time. Focus on what you can control.
Dedication
“Real leaders are ordinary people with extraordinary determination.”
~ Author Unknown
Everyone wants to do things in life, but few are dedicated to do it. You
can’t just want to do something. You must have the desire to work hard.
Many players recognize the need for hard work, but are not motivated to
put in the time and effort. You should focus on your weakness in order
to achieve success. Many baseball players who are good hitters only want
to hit. If they are subpar at fielding, they rarely will spend the extra time
on defense to make themselves a complete player. I often tell my players
that the drills they usually don’t want to do are the very drills they need
to be doing.

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A. Preparation
The first step to being prepared is learning. You must keep an open
mind, try new approaches, and don’t be afraid of doing something badly
in order to find out how to do something well. One of the things I pride
myself on as a coach is spending hours of research everyday on drills,
techniques, and things being taught for baseball players. You must never
be satisfied by your knowledge, skill, or performance. Always have a
curious attitude and ask how you can apply what you have learned. If I
go to a conference or seminar and take away two things that are going
to help me, it has been worth it.
B. Persistence
Many times with players, they get frustrated if they can’t learn some-
thing right away. Our society is much the same way in the fact that we
want everything done now. If players can work through the frustration
of learning something new, the end result is worth it. Many times the
body goes into shock when trying to perform a new action. It takes
repetitions to develop new movements that they can perform without
thinking about it. The players that are the most persistent reap the re-
wards of getting to the next level.
C. Responsibility
Responsibility begins with being able to acknowledge who we are and
what we want to become. Do you own up to your actions? How well you
hold yourself accountable is a major factor in determining your chances
of success. Excuses are an absence of responsibility. One proverb says,
“Don’t do what you will have to find an excuse for.” Don’t make excuses.
Correct it.

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About Brad
Brad Hall, CSCS, has 6 years of professional baseball playing
experience, along with 6 years of minor league coaching ex-
perience, most recently with the Washington Nationals. He has
helped coach three different national teams, including Czech
Republic, New Zealand, and Sweden. Brad also has been a
AAA strength and conditioning coach for the Syracuse Chiefs.

Brad is currently the owner and sports director of Geaux Play Sports Training and Fit-
ness in Birmingham, Alabama.

More information can be found at: www.geauxplayalabama.com.

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CHAPTER 19

Realism For Fitness

By Dustin Williams

A client came to me one day after hitting rock bottom in her life. She
had gained weight from two childbirths, couldn’t manage to main-
tain a workout routine, was feeling unattractive for her husband, and
was on the brink of an emotional breakdown. Although I couldn’t relate
to her on a number of the issues going on in her life, I was able to share
in the frustrations of being overweight and feeling out of control of my
body. I told her my struggles with weight after going through college
and joining the corporate world and how a breakup with a girlfriend
had kicked me back into the love of fitness. From personal experience
and continued stories of similar women and men coming to me, I was
able to guide her through the beginning mental and emotional steps of
succeeding towards her lifestyle change.
For many people, the thought of transforming your life into a lifestyle of
health and happiness seems overwhelming and taking those first steps
seems impossible. Once you have decided a change is necessary, you may
find yourself hitting a roadblock for the next step. The advice I gave to
my emotionally and physically disgruntled client will be the same advice
for you as a reader. It will help you begin your journey, maintain a posi-
tive outlook during times of high stress, and boost your self-esteem as
you learn to master positive comparison.
Create Goals
Taking the first step towards a ‘new you’ requires not only the mind-
set of dedication, but a plan of action to make sure you realistically set

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yourself up for success. Sitting down beforehand and creating a list of

goals can help you get started towards the end results you would like to
see. Whether you want to be lean, increase your endurance, or pack on
muscle weight, a game plan is necessary from day one.
An important component in the creation of a goal is reality. Take a look
at your current lifestyle, the resources you have around you, and the cur-
rent quality of health you hold. Perhaps you have struggled with high
blood pressure medications or the doctors have warned you about the
dangers of your cholesterol numbers crawling upwards on the scale.
Throughout my family history, diabetes and hypertension have caused
drastic problems in the health of my loved ones. As I have grown older,
I’ve seen my grandfather have three open-heart surgeries and witnessed
my uncle’s gradual loss of vision from diabetes. With this knowledge,
I’ve been able to prepare my mind and body to overcome those ob-
stacles in life and rearrange my goals to reject the health issues that have
plagued my family. Realizing the chaos of your own current lifestyle
and how you can change the surrounding variables are vital in the goal-
creating process. If you take the time to write down these issues that sur-
round your lifestyle, you will be more apt to take the steps in improving
these areas of your life.
In addition to recognizing the issues with your health and lifestyle, pin-
point the areas of significance and discover what matters to you in your
transformation. Many times, people change because they’d like to take
a more active role in their children’s lives, they would like to win the
admiration of the opposite sex, or release themselves from the health
advisories doctors impose. Although it is helpful to be specific in the
goal process, such as having a weight of 120 pounds or decreasing your
waist size by 4 inches, it is more important to recognize areas of your
life that will be impacted throughout your transformation. During times
of setbacks or high stress, leaning against those surroundings areas, not
just the numbers your scale or tape measure reflects, will provide you
encouragement as you go through your goals. If you have a rough week
of sticking to your diet plan and your scale goes up by two pounds, hav-
ing the ability to keep up with your running toddler, a task you may have
not been able to do before, will be more significant than the numbers
you have gained.
Once you have established a plan of action, the task of completing it
is ahead of you. Keeping reality in mind, ask yourself what is step one?

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What type of diet do you need to get to your goal? How many times do
you need to workout per week? Do you need to hire a personal trainer?
By confronting yourself with these questions, you’re taking the first step
in reaching your goal. From the list you previously developed of health
issues and the environment you currently live in, sift out the questions
that individualize your personal workout routine and diet plan. If you’re
a diabetic, you should be aware of the foods you can or cannot have;
therefore, your diet plan will be different, as you have to maintain your
insulin levels as you are exercising. If you happen to be vegan, your plan
needs to include a vast variety of proteins as you workout, but it will be
a different diet plan to another person who chooses to eat animal prod-
ucts. By forcing yourself into the mindset that you must answer these
questions for success, you will move into the next stage of your new life.
After you have done the footwork in the creation of your goals, you may
find it wearisome to look at it knowing all of the cardio, weight lift-
ing, sweating, and dieting that is to come. However, do not let yourself
down at this point. You are in control of your own lifestyle, happiness,
and health. To lay out the foundation of your new life will be futile if
you do not attempt to carry out the plan. Most people can identify the
areas of their body and life they’d like to improve, but they usually lack
the motivation to stick to their plan. Grab a friend, an iPod, your child,
your dog, a new workout outfit, or whatever it may be to help get you
motivated and go get started!
The Dangers of Using Negativity in Dieting
The groans and whines of dieters can be heard all over society. Walking
in the mall, going to the gym, shopping at the supermarket, or at the local
diner, the timeless “I’m on a diet” accompanied by a throaty moan can be
heard. The stigma that is attached to dieting is not a reputation anyone
would like to have: awful, inconvenient, unsatisfying, time consuming,
costly, and many times unsuccessful. From the moment a person can grasp
the concept of a diet, they are surrounded by diets that their moms, aunts,
dads, cousins, best friends, or celebrity icons promote. From the grapefruit
diet, no carbohydrate diet, extreme low calorie diet, to the HCG diet, the
list of diets to choose from is exhausting. However, what is more exhaust-
ing than choosing a diet is battling the inner desire to repel all diets be-
cause of the shame and struggle that comes with the limitations.
Much like transforming your outer appearance, the transformation dur-

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ing this time of your life needs to also occur within your mind. Attach-
ing the negativity that comes with dieting will only create havoc within
the game plan you’ve set up for yourself. Remind yourself as you’re going
through your dieting and exercise routine, that you’ve created success
for yourself through these steps. This process of reprogramming your
mind to function on positivity requires continual regrouping back to
your goals to keep the motivation level up. Once you can start associat-
ing dieting and exercising with the positivity it will bring to your life,
such as the pleasure of losing fat, gaining muscle, a physique appealing
to the opposite sex, or winning your competition, you will find more
pleasure in the world of fitness.
You Can’t Create the Perfect Meal Plan
The world would be a much simpler place if you could pull up to your lo-
cal fast food restaurant, glance at the menu to the area your diet is found,
and place a quick order of High Protein Punch and Lean Lentil Lunch.
However, the world of fast food has not evolved as fast as the fitness world
would like it to, and your diet is not going to be as convenient as you’d
like it to be. You’re going to face challenges and obstacles as you face your
days of clean eating, but keep in mind the importance of changing your
lifestyle rather than jumping on a 12 week binge on fruits and veggies
only to jump into a bread bowl on week 13. You’ve already recognized
the need for an individualized diet; our bodies are all wired differently, so
the metabolism of one person will not necessarily support a diet another
person has flourished on. With this being understood, it’s also vital for you
to understand that you cannot create the perfect meal plan.
Frequently, people come into my gym and they’ve tried the fad diets,
they’ve lost weight, they’ve gained weight, and they cannot figure out
why they cannot keep the weight off. With one simple question, I’m able
to understand what the underlying issue is: “Have you made a lifestyle
change?” A stint of a couple weeks on a diet is not a lifestyle change, it is
simply a quick fix that ultimately sends your body into confusion as you
plunge it back into your previous lifestyle of unhealthy eating. With the
endless resources provided today- your doctor, the internet, television,
the library, your trainer- you should be able to gain enough knowledge
on eating healthy without limiting yourself to the point of exhaustion or
to the point of relapse, which frequently occurs on these types of diets.
To keep yourself focused and not get overwhelmed with the numbers

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and figures, keep your diet simple. Simplicity will help make your diet
easier to follow and allow you to make detours during times when you
may not be able to ‘scarf down’ the healthy foods you had planned. The
most helpful tip I can provide you with for success in your new diet is
doing your research to become knowledgeable in what foods will boost
your metabolism, what foods will complement each other well in build-
ing muscle mass, and what foods are healthy additions to your everyday
life no matter what diet you are on. Using the resources that are available
to you will only provide you with more motivation to reach your goal.
Don’t Set Yourself Up for Disappointment
Most people that come into my gym can reminisce about the days when
they were in high school and wearing a size two in pants, but they come
in with the realistic goal of fat loss or muscle gain. Being able to identity
a safe and manageable goal in your weight will also be a reflection of
the happiness and satisfaction you will receive once you complete that
goal. By creating an impractical idea of what you would like yourself to
look like after a month or six weeks or by next year, you’re automatically
setting yourself up for failure and relapse when you are unable to reach
that goal.
When you decide to lose fat and get your life on the right track, you
usually make this over a short period of time. Whilst doing so, you for-
get that it took months or even a matter of years to put the weight on.
Even though you may begin to see changes over a short period of time,
the dramatic recreation of yourself could take just as long as it did to put
on that weight. By revisiting the goals and significant areas of your life
previously discussed, you will be able to make your way through those
times of stress and relapse as you receive encouragement from how far
you’ve managed to come.
Following the common denominator of the lifestyle change, it’s impor-
tant to realize that fat loss and having an amazing physique is a com-
mitment. The best guys in the industry have taken the time to figure out
how to stay consistent in the long haul. By being realistic on the fat loss
possible and the sacrifices you’re willing to take, you will be able to set
yourself up for success in a long-term setting.
Birds of a Feather Flock Together
Growing up in a tight-knit family, I have always found pleasure in

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the Sunday afternoons spent at my grandmother’s house. Even now,

thinking about her homemade foods, all fried and packed with calo-
ries, makes my mouth water. We would spend hours surrounding the
table, exchanging memories and stories of the week, while soaking up
the good food she had worked hard to prepare. Even though these spe-
cial family moments were significant in my childhood and teen years, I
knew I had to make a change to make it to my goals.
After explaining to my family that I would be making some sacrifices
and developing a healthier way of living, my family was supportive and
not offended when I chose to find interventions while with them. In-
stead of filling up on my grandmother’s unhealthy foods, I’d have a small
healthy meal beforehand and go to her house afterwards for the social-
ization. Even though this wasn’t the most convenient- or enjoyable- op-
tion, it helped keep me on track with my fat loss goals. Because I had
also voiced my goals and plan to my family, they kept me accountable
and supported me when I had moments of weakness.
Much like my experience with my family, you have people in your life
that you can identify as destructive to your fat loss goals. Whether it is
family or friends, you must voice your new lifestyle change to them and
request their support as you will hit challenges along the way. If you have
found yourself in a lifestyle rut of drinking late with your friends, sleep-
ing in until noon, and missing the first few meals of the day, you’re set-
ting yourself up for failure from the beginning. By bringing your friends
and family on board, you’re able to create a motivational army to help
you towards those goals rather than hinder you. Instead of staying out
late with the guys every night, start with limiting yourself to two nights
a week while encouraging a less unhealthy activity for the remaining
nights of the week. Your lifestyle and the encouragement you receive
from your peers will be an integral component of your fitness journey.
With your outer appearance changing, your diet fulfilling your nutri-
tional needs, and toxins being worked out of your body, you will find
your mind will become clearer to realize the negativity that you have
surrounded yourself within certain friends or family members. By sur-
rounding yourself with like-minded people, people wishing to succeed
in their goals and become healthier individuals, you will feel empowered
and encouraged to continue on.

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There is more to fitness than genetics

Whenever I made the decision to start exercising and get healthy, I
walked into my local gym and was immediately intimidated by high
school students lifting much more than I could at that time. Although
I felt embarrassed and overwhelmed to begin with, I comforted myself
with the simple truth that everyone has a starting point. Not everyone
could walk into the gym and bench 300 pounds; only with dedication
and a plan of action could someone train to get to that point.
When you see a guy who has a ripped physique, it’s not productive to
think to yourself “I’ve not been blessed with those genetics” or “I’ll never
look that great!” Quick-fired thoughts like that cause you to forget the
sacrifices that he’s made and the consistency he’s kept in his schedule.
Instead of turning the situation into a negative and hindering yourself
in your workout, use that image of the physique you’d like to have as
motivation. Comparisons can cause you to step up your game and get
out of your comfort zone.
Your perception of yourself is the key element in how much you can or
can’t compare yourself to others. If you find yourself judging your body
by comparing it to those around you, you will be neglecting the goals
and significant areas of your changing life. For instance, you may not
have the physique of the woman that has been training for three more
months than you, but you have been taken off your of high cholesterol
medication. Keeping your mind set on these “bigger picture goals” will
continue to help you throughout your journey.
The journey you will go on as you reach your goals will be a time of
inner and outer transformation. By keeping your mind focused on the
positivity that will be introduced into your life, you will be able to climb
over the obstacles that will impede your journey. The knowledge you
will gain during this time will be vital to the success of your fitness pro-
gram and having those other key elements, such as like-minded social
groups and a simple meal plan, will keep you focused. My client that
came to me with so much negativity and overwhelming issues used this
simple format to build herself up into a strong individual; she not only
gained muscle mass and admiration of her peers, but she gained a mind
full of confidence, endurance, and the ability to look at her progress and
feel accomplished. Just like this client, following this setup will provide
you with the tools to excel in your fitness journey.

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About Dustin
Dustin Williams is the Owner and Head Personal Trainer
for Precision Fitness. He has been involved in the fitness
world for over eleven years. He began training prior to going
to Northeastern State University, where he received a Bachelor’s
Degree in Finance. After he graduated and began work in
the corporate setting, Dustin lost focus on health and well-
ness – which in turn caused him to gain 40+ pounds. He realized he not only needed
to change his habits, but that he also couldn’t imagine not helping others to do the
same. He went back to school and received both his IBFA certification and is an NSCA
Certified Strength & Conditioning Specialist. Now he has lost 50 pounds and con-
tinues to focus on his nutritional education and knowledge. He has attended one of
the most prestigious boot camp training sessions in Las Vegas, and has also trained
with 4 X Mr. Olympia, Jay Cutler. Dustin has currently been training clients full-time
for over 5 years, and has helped many lose weight, gain muscle, and achieve their
goals. People know Dustin as a focused individual and that he is someone who will
help them achieve their goals… no matter what it takes. In addition to personal
training, Dustin also currently is the Regional Head Judge for Natural Bodybuilding
competitions.

Precision Fitness is North West Arkansas’s Premier Fitness Boot Camp for men AND
women of all walks of life and delivers the best Personal Training in the area! It serves
to help Bentonville residents look and feel better than ever with 30-Minute EXPRESS
group metabolic workouts for busy men AND women! Precision Fitness is also a
member of the Fitness Revolution Franchise.

To Connect with Dustin:

(479) 273-5707
Facebook.com/dustin.k.williams
Facebook.com/precisionfitnessnwa
http://www.PrecisionFitnessNWA.com

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CHAPTER 20

Igniting Shift To Solutions:

30 Minutes For 30 Days!
By Ron Jones

“Beauty of style and harmony and grace and good rhythm

depend on simplicity.” ~ Plato

M ovement. It creates heat and defines life itself. Basic movement is

good and accessible for all—no money or advanced social status
required. Movement—life, hope, future—it’s that simple.
In an age of endless exercise programs, equipment, protocols, fitness
gimmicks, guerilla marketing, and opinions—most people are still not
moving enough to make a health difference in their lives. Stop mov-
ing—start dying! Start moving—give yourself a fighting chance through
fitness. I have a great option—for some, a real solution after decades of
frustration. Got 30 days? If you are ready to leave excuses and failures
behind for 30 days, this plan can be life changing for you—and hope-
fully for others in your life as well.
I’ve exercised over 1600 days in a row for at least 30 minutes per day. It’s
the only thing in life I have ever done with a 100% success rate—the
ONLY thing. Most of the time I did not want to exercise, yet ALL of
the time I was glad that I did. My daily exercise routine has a radically
different approach. Allow me to share my “Fit Formula” for exercise
success, because I believe YOU can learn to exercise at least 5-6 days per
week for the rest of your life. Here’s my story…

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“Just Move!” ~ Jack LaLanne

Health and fitness is my life. I have dedicated my career to helping oth-
ers be healthy. Be careful what you ask for! After my first two years as a
Corporate Wellcoach, I had nearly worked myself into the hospital from
fatigue. I had sacrificed my own health for everyone else’s health. For a
guy that believes Emerson was right when he wrote, “health is the first
wealth,” I was near bankruptcy.
Ignite the Fighting Spirit!
I started thinking about what I did to build my successful education,
professional career, athletic resume, and many of the best times in my
life—I was fit, and the best of times were built around fitness activities.
Years ago, I exercised every day year round with only one to two weeks
off per year. Now? I was doing good to get three or four workouts in
a week. It was time for change—back to the basics—fitness first! But
where to begin? I had raced internationally. I had course records, honors,
and a reputation. I decided to go back to the basics…just move. That
is all. Humbling, but it was that simple—and where I needed to begin.
Mind Games
“Where your focus goes, everything else follows.”
~ Terry Orlick, Olympic Psychologist
Behavioral Psychology studies have shown it takes about 21 days to
form a new habit, and about six months to make a permanent behavior
change. I started thinking about how I needed a “kick-start” to change
my behavior from only exercising a few times per week to exercising
daily again.
While it sounds easy to say I’ll just exercise everyday then do it, without
some sort of outline or process, it probably won’t happen. I coach people
to exercise…I know the tricks and psychology, but now I was talking
about MY OWN exercise behavior! I needed a shock to my system
without adding negative stress…a challenge without crushing what was
left of my spirit. I like to over prepare, so why not go from 21 to 30 days?
Sounds like a nice even number. One month sounded more significant
than 21 “days.” From here, the 30X30 NO EXCUSES Challenge and
The Lean Berets were born…and I changed my life and returned to
fitness along with helping many others along the journey. I’m going to

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show you how to change your life through fitness in just 30 days. In an
age of epidemic obesity, we need daily exercise more than ever. Let’s
“role.”
The Set Up
Disclaimer—I’m about to make some radically different statements that
oppose nearly everyone in the health and fitness business! Throw the
complexities out the window with the fancy exercise equipment for the
next 30 days. You don’t need them nor are they important. I couldn’t
care less about how many calories you’re burning per minute for the next
30 days. It doesn’t matter! What about all those magazine articles and
infomercials giving you the magic solution for a fee or that involves spe-
cialized protocols? They are flawed! Why? They focus on the body—not
the mind. Get your brain in gear then your body will follow!
Igniting Shift to Solution!
Here’s the paradigm shift that radically opposes conventional “wisdom”
in health and fitness—your exercise intensity and program design don’t
have anything to do with you creating a physically active lifestyle the
first 30 days, because even though my plan is “disguised” as an exercise
challenge—it really is not about the body. Rather, it’s about prioritizing
your mind through your body in motion. Here’s my plan. It’s changed
my life and the lives of many others taking us from not exercising or
barely exercising to exercising most if not all days of the week, year after
year. Ready to shift? Let’s MOVE!
The Lean Berets 30 X 30 NO EXCUSES Challenge!
The Plan: There are only five rules of engagement in this Fit Formula
for success. Five very simple rules that will challenge your mind through
your body. It can change your life for the better—mentally, physically,
and even spiritually. Prerequisite? Dedicate then execute after you de-
clare NO EXCUSES for yourself. Interested? Report for duty below
then get started!
RULES OF ENGAGEMENT
1. 30 Minutes Per Day Minimum
2. 30 Consecutive Days in a Row
3. NO EXCUSES!
4. NO Minimum Pace Required—JUST MOVE!
5. Must Be “Dedicated Time” for Exercise

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“I can’t speak for others, but what makes the daily 30 work for me is the
‘no excuse’ concept. Don’t be a sissy — just do SOMETHING every day.
It is like a zero tolerance policy for fitness BS.
No excuses eliminates a lot of rationalizations.”
a Daniel Wolfe, Indiana
30 MINUTES: The absolute minimum adults should be exercising per
day. Do it all at once or in smaller increments. It doesn’t matter…JUST
GET IT DONE!
30 DAYS: It takes 21 days to begin forming a new behavior and six
months to create a permanent behavior change. One full month of regu-
lar exercise can truly set your behaviors into ACTION. Since there is
no minimum requirement on pace or intensity, needing a “day off ” is
complete BS—you don’t need a day off after a casual 30-minute walk,
so keep going for 30 days!
NO EXCUSES: There are thousands of great workouts and types of fit-
ness equipment; most people don’t use any of them on a regular basis.
STOP making excuses! If you don’t exercise, you lose by gaining weight,
losing mobility, and decreasing your health independence. SO MOVE!
You might fight, cuss, kick, and scream until about 21 days then mov-
ing daily will just become part of YOUR regular daily behaviors. NO
Excuses! Kick yourself in the butt—make it happen! You can thank The
Lean Berets later…but for now, GET MOVING whether you “cur-
rently” like it or not!
PACE REQUIREMENT: NONE! JUST MOVE! Forget about sets,
reps, elevated target heart rate zones, and other physio specifics for now.
Mental is more important than physical at this point in the battle. Just
get used to exercising daily then major “physical gains” will happen later.
Keep it simple. You can always make exercise harder and more compli-
cated, but in the first 30 days, the complications are counterproductive.
DEDICATION: I’ve heard the “excuses” about how yard work and
housework are great “exercise,” yet I’ve never heard anyone say they
lost significant weight from pulling weeds or vacuuming! When you
DEDICATE time for EXERCISE ONLY, it’s a higher level of “mental”
commitment. You force yourself to step up, reach for a higher goal, and
take away your own excuses. Trust me—dedicating 30 minutes a day for
30 days in a row will yield results. If you break a leg, do arm lifts! But

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find something you can do dedicated to movement! 30 days…NO Ex-

cuses—for a STRONGER and HEALTHIER YOU!
More Support—Exercise Psychology Strategies
The five Rules of Engagement can be enough for many people to kick-
start a lifetime of daily exercise. But for some, they need a little more
support. Here are some extra tips if you don’t think you can do it on your
own—strategies I used when I started the very first 30 X 30 Challenge
years ago.
Public Support: Use “public declaration” to create more energy for your
success. By making a declaration to others that you WILL succeed, it’s
really hard to quit. It’s okay to lean on your friends, family, or co-workers
to begin the 30 X 30 Challenge. When I started the challenge, I told
my friends, family, clients, and posted on my website and blog. To be
honest, there were many times that first two weeks when I would have
quit if it were not for my promise to others that I would exercise for 30
minutes for 30 days. It’s okay to get help—you will also inspire others
through your sharing.
Self-Efficacy: Believe you can be physically active for life. It will happen.
Self-efficacy is the confidence of one’s ability to perform a task. The reason
the 30X30 Challenge does not have a minimum pace requirement or
other exercise complications is that those would decrease self-efficacy
for most people just starting to exercise. Which are you more confident
about performing for 30 days? Just moving 30 minutes per day, even if
only walking at a slow pace or performing four aerobic exercise ses-
sions per week at 65% or higher of your heart rate range, two strength-
training sessions of 8-10 different exercises for all major muscle groups
using 2-3 sets of 12-15 reps per set, plus one flexibility/mobility session
per week doing yoga, static stretching, or other dynamic joint mobility
protocols? Get the point? Given a choice to rank your exercise success
confidence (self-efficacy) for “just moving” versus the more complex and
“scientifically-validated” protocols above, I’d bet a truck load of organic
carrots that nearly everyone would be more confident in just moving the
first 30 days of exercising daily—NO pace required! Remember, most
adults don’t even come close to hitting all the official recommendations.
Making your start up too complex or too hard in the beginning will
be too threatening. It’s not about the “exercise” in the beginning, even

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though this is an exercise challenge! It’s about moving your mind to

create a paradigm shift…yes…daily exercise instead of sedentary be-
haviors leading us to the abyss of healthcare disaster is quite a change.
Enhanced health through movement—get some!
Moving Beyond 30 Days… Let’s “ROLE”
Children and Family: We have a severe child obesity crisis—epidemic
in proportions. The best way to prevent child obesity is by adults set-
ting the example to be both physically active and healthy. It is manda-
tory that adults be good role models of health for children—anything
less will not reverse the devastating trends which now threaten the next
generation.
In addition to “adult” physical ailments that children are developing like
diabetes, high blood pressure, joint problems, and more, today’s chil-
dren have higher levels of depression and more prescription drug issues
to treat depression. There are immediate mood-enhancing benefits to
physical movement! In just five minutes, you can improve mood with
physical movement especially if outside in a natural environment. Give
your kids a fighting chance with fitness. Teach them to appreciate health
and a physical culture, and you and your family will reap decades of
positive rewards instead of decades of suffering from disease and pre-
ventable healthcare costs. The start up for reversing child obesity is so
simple—just get them moving because moving makes people feel better.
It’s how are bodies were designed to stay alive—through physical move-
ment—not static postures and sedentary lifestyles.
Community: Once you get yourself and family moving on a daily basis, you
must help inspire others in the community. The healthier we are as a so-
ciety, the more everyone benefits. Health cannot be about me or about
you—health must be for ALL. Spread the good word of health. There are
no negative side effects to health! No elongated disclaimers needed for
simple exercise! Inspire others, keep it simple, and help them to under-
stand and have confidence they also can be physically active. That’s the
“Avenger of Health” part!
Pride and Discipline
Jack LaLanne once told me in an interview that people today have lost
pride and discipline. They need to regain their pride of ownership for

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their own bodies! In fact, many people spend more money and time
maintaining their cars than their bodies!
Daily exercise is a discipline. LaLanne admitted that he did not really like
exercise—but he liked the results. It’s not easy to exercise every day, but
the results are worth the daily work and effort. Take action for health
and fitness. Start with just 30 minutes a day for 30 days. Just move! It’s
that simple. Remember…after over four and a half years of exercising
every single day, I don’t regret a single workout. That’s a 100% success
rate.
While there are no guarantees in life, no matter how much we exercise
or how well we eat, healthy and fit people clearly have an increased
advantage for success. Regardless of what life brings, simple movement
can greatly enhance your mood and ability to deal with the challeng-
es. Give yourself a fighting chance with fitness. Make your foundation
strong with health. See you in 30 days!

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About Ron
Ron Jones has a master’s degree in kinesiology with a sub-
discipline in sport and exercise psychology. He is president
of Ron Jones LLC in Valencia, CA and founder of TheLean-
Berets.com. He is a certified Health Fitness Specialist with
American College of Sports Medicine, certified RKC Kettlebell
Instructor, certified Z-Health Movement Coach, credentialed
Health Science/Physical Education teacher, and licensed
Corporate Wellcoach.

Ron and his associates provide wellness, injury prevention, and health promotion
services for corporations, organizations, and community groups. Ron has served as
an endurance cycling consultant/race official nationally and internationally and pre-
sented at state and national conventions on corporate wellness and bicycle/pedes-
trian safety.

To learn more about Ron Jones and other simple solutions to improve health, visit:
RonJones.Org or TheLeanBerets.Com.

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CHAPTER 21

The Complete 30-Minute

Training Session
– Feel Better, Get Stronger, and
Look Like You’ve Always Wanted To

By Luka Hocevar

G rowing up in Slovenia, I didn’t want to be an astronaut, a fireman, or

any other “traditional” occupation. I wanted to be an athlete.
The only problem? I wasn’t the most genetically gifted kid. I was cer-
tainly less athletic than the other guys my age. But with only two TV
channels to watch and nothing else to do, it didn’t really matter. I was
outside all the time, playing, running, and jumping.
Since then, I’ve always loved to train my body.
I remember lifting my first real weights at 15 years old. My mom worked
two jobs, but still found time to open up a small gym. I spent hours there
every day, trying to find ways to make my body bigger and stronger so I
could compete. I wanted to jump higher. I wanted to run faster. I wanted
to outwork the rest of the guys on my basketball team, and I knew the
only way I could do it was by working smarter.
My time in the weight room paid off as my newfound athleticism got
me more playing time on the court. As it happened, my basketball career
took off. As the years went on, I played all over the world, from college
in the US on an athletic scholarship to pro ball in the European leagues.

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I even got a spot in the NBA Summer Pro League. It was truly one of
the greatest times of my life.
During my basketball career, I never lost touch with training as I con-
tinued to study and become a fitness professional even when I was over-
seas, playing pro ball. I was hooked on training because of what it did for
me and how it made me feel. Working out was not only my performance
enhancement, but my stress reliever as well. (It still is.)
But while I used to spend hours in the gym, I now only spend 30 min-
utes. It’s not because I’m lazy. Far from it, in fact. It’s because over the
years, I’ve learned more about the way the body works. You could say it
was a solution to a problem.
You see, after I hung up my sneakers, I started training clients from all
walks of life, most of which were very busy. Their schedules would only
allow for a 30-minute training sessions with me.
Unfortunately (or fortunately in this case), I also had a big shift in life.
As my training business grew, there were days when I only had short
periods of time where I could get into the gym.
I had to find a way to pack everything into 30 minutes.
When you suddenly have a time constraint, you get creative. You also
tend to focus on the most important things. As I reduced the amount of
time my clients and I spent in the gym, I realized we were getting better
results than we ever were with longer training sessions.
Nagging pains from former injuries faded. Poor posture caused by too
much sitting corrected itself. But the best part? My clients lost fat and
gained lean muscle, all with 30 minutes of training.
Since then, the majority of my training sessions last only half an hour.
And with the results my clients and I have experienced, you couldn’t pay
me to train longer.
But enough about me. Let’s talk about you. More importantly, let’s talk
about how you can follow a 30-minute training session to feel better, get
stronger, lose fat, and look the way you want to look. First, let’s go over
the components of the 30-minute program, and why each is important.

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COMPONENTS OF THE 30-MINUTE PROGRAM

1. Soft tissue quality.
Our soft tissue is made up of muscles, fascia, tendons, ligaments, and
even joints. When we exercise we create “mini-trauma” to our soft tis-
sue. This is a natural part of the training process that results in healing
and getting stronger.
Unfortunately, there is also some damage that comes with it. If you’ve
ever felt a “knot” in your muscles, you know what I’m talking about.
That knot – also called a “trigger point” – makes it hard for your body to
perform smoothly and efficiently. Plus, it just plain hurts.
Our goal with soft tissue work is to help relieve those knots and stretch
them to help fix posture and reduce pain.
2. Mobility, activation, movement preparation (Dynamic warm up).
If your warm up consists of jumping on the bike for 5-10 minutes then
doing a couple of stretches before you lift weights, then you’re missing
the boat on feeling better, improving your training sessions and avoiding
injury.
Dynamic warm ups will prepare your body for the demands of working
out. The exercises I’ll show you will increase your heart rate, the amount
of blood to muscles, increase your core body temperature, and help “ac-
tivate” your body.
At the end of your dynamic warm-up, you’ll feel loose, fresh, and ready
to train hard.
3. Power/Strength.
Both power and strength are extremely important, even when you want
to lose fat or feel better. It’s not just for weight lifters or bodybuilders.
Getting stronger will not only help improve your muscle mass and cor-
rect body posture, it will also increase performance and the rate of fat
loss. And power movements, when done correctly, will help you stay
nimble, alert, and well, powerful.
4. Metabolic Training.
This type of training works all our “energy systems” and really revs up
the metabolism. You can think of it as a more effective form of cardio

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training. It’s often more intense, but since the sessions are very short,
it’s easy enough to work hard without running yourself into the ground.
With metabolic training, we’re challenging our muscles (unlike tradi-
tional cardio where we lose muscle mass), having fun (no boring or re-
petitive stuff ) and getting more results in less time. Not bad, huh?
Putting It All Together
While it may seem like a lot of stuff to squeeze into a 30-minute train-
ing session, trust me when I say that not only can it be done, but that it
will lead to some of the best results of your life.
It’s important to know that throughout the whole training session, there
are very few rest breaks (or they are very short), which will make your
workout more effective by creating a metabolic effect that will help burn
more fat during and after the training. (It also saves time!)
Because we don’t have 10-15 minutes for our dynamic warm ups, we’ll
incorporate some more corrective and mobility exercises into our rest
periods, making good use of the time when most people sit around and
wait to do their next set. We call these drills “fillers.”
Now before I outline the program, I do have one small confession: my
clients usually come 5-10 minutes early to work on their soft tissue by
foam rolling and static stretching. (But the 35-Minute workout isn’t
nearly as catchy of a title.)
THE 3-DAY — 30-MINUTE PROGRAM
Below is a 3-day a week program, which you will alternate on non-
consecutive days, alternating between workout A and workout B.
For example:
Week 1
Monday – Workout A
Wednesday – Workout B
Friday – Workout A
Week 2
Monday – Workout B
Wednesday – Workout A
Friday – Workout B
Repeat

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 THE COMPLETE 30-MINUTE TRAINING SESSION

Each training session will start with the same protocol of foam rolling,
stretching and dynamic warm ups, after which you will move to the
Workout A or B.
• Foam roll 3-5 minutes
Quads, TFL/IT Band, Glutes/Piriformis, Lats, Pecs, Posterior Shoul-
der, Rhomboids/T-Spine
• Static Stretches (picking 2-3 stretches depending on the primary need) – 2-5
minutes
90/90 Glute Stretch, 3D Hamstring Stretch, Hip Flexor/Quad Stretch,
Internal Hip Rotation stretch
• Dynamic Warm Ups – 5-7 minutes
Squat to Stand x 10, Walking Spiderman w/ Overhead Reach x 10 (5/
each side), High Knee Walk x 10 (5/side), Glute Bridges x 10, War-
rior Lunge x 10 (5/side), Band Pull Apart x 20, Skips x 20 yards, High
Knees x 20 yards, Seal Claps x 20
Note: It may take you a couple of training sessions to get efficient with these
movements and get them into the 5-minute time frame. Until then do what
you can.
WORKOUT A
• Strength/Power – 8 minutes
1A. Deadlift Variation (Regular, Sumo, Rack Pull, Kettlebell) 3 sets x 6 reps
1B. Explosive Push Ups w/ 3 sec. pause 3 sets x 6 reps
1C. Hip Flexor Mobilizations (Filler) 3 sets x 5 reps/
side
• Metabolic Part 1 - Strength Emphasis – 8 minutes
Density Training - Complete as many rounds as possible using a weight
you can lift for a maximum of 10 reps for each exercises. The filler is an
exception.
• Dumbbell Goblet Reverse Lunge x 6 reps/side
• 1 Arm Dumbbell Row x 6/side
• Knee To Elbow x 12/side
• One Leg Supine Bridge w/ 3 sec. hold (Filler) x 6 reps/side

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• Metabolic Part 2 –
Movement/Energy Systems Emphasis – 7.5 minutes
Intervals - 30 seconds of work/15 seconds of rest for 10 round (5 exer-
cises x 2 rounds through)
• Prisoner Squat Jumps
• Push Ups
• Lateral Slides
• Bodyweight Rows
• Burpees
WORKOUT B
• Strength/Power – 8 minutes
1A. Front Squat Variation (Regular, DB Goblet, Sandbag, etc.) 3 sets x 6 reps
1B. Chin Ups (Bodyweight, Weighted) 3 sets x 6 reps
1C. Wall Slides (Filler) 3 sets x 12 reps
• Metabolic Part 1 - Strength Emphasis – 8 minutes
Density Training - Complete as many rounds as possible using a weight
you can lift for a maximum of 10 reps for each exercises. The filler is an
exception.
• Single Arm Military Press x 6 reps/side
• Dumbbell Romanian Deadlift x 6 reps/side
• Pallof Cable Press w/ 2 sec. hold x 6 reps/side
• Rocking Ankle Mobilizations x 10/side
• Metabolic Part 2 – Movement/Energy Systems Emphasis – 6 minutes
Intervals - 15 seconds of work/15 seconds of rest for 12 round (4 exer-
cises x 3 rounds through)
• Jumping Lunges
• Mountain Climbers
• Squat Hold Band Rows
• Sprints

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ABOUT LUKA
Luka Hocevar is a highly sought after strength coach and fit-
ness professional in Seattle, WA. He is the owner of Hocevar
Performance and Vigor Ground Functional Training Center,
Seattle, as well as co-owner of Vigor Ground in Ljubljana,
Slovenia.

Luka’s training methods include a mixture of powerlifting,

Olympic weightlifting, kettlebell training as well as many other methods to produce
significant strength and performance gains, and body composition transformations.
His specialty is his versatility to provide the highest quality training for every ability
level – from the young athlete or fitness enthusiast to the elite/professional athletes.

Luka has trained national and world champions, Euroleague and NBA basketball
players, NFL and MLB athletes, UFC and other mixed martial arts fighters, as well as
athletes from multiple other sports. He devotes the same passion to all of his clients
who are committed to reaching their goals – regardless of what they are striving to
achieve.

His gym has been featured in Men’s Health and was part of 2010 Men’s Health Chal-
lenge in Slovenia. Luka has also been featured in Stack magazine and been recog-
nized as one of the top 3 personal trainers in Western Washington.

Luka has created the unique complete 30-minute training session, which allows
busy-professionals to drop body fat and get leaner than ever, but also get stronger,
move better and get rid of aches and pains – all in 30 minutes/session.

To learn more about Luka Hocevar and how you can receive the free: “Complete 30
Minute Fitness: Get Lean, Strong and Pain Free in Less Time Than It Takes to Watch
Your Favorite TV Show” videos, visit: www.VigorGroundFitness.com.

Contact:
Luka Hocevar
www.VigorGroundFitness.com
206.372.9303
luka@hocevarperformance.com

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CHAPTER 22

Metabolic Resistance
Training: The Fat Loss
Formula
By Clint Howard, MS

C urrently in the U.S. approximately one-third of the adult population

is estimated to be obese… and that number is rising! Obesity is the
number two preventable killer behind smoking. Health and fitness has
now become a multi-billion dollar industry with more gyms and fitness
centers, weight loss gadgets, products, videos, books, diets, etc… and
yet, as a society we’re still getting fatter and unhealthier.
As a fitness professional, these facts are alarming and force me to make
sure I’m doing all I can in helping to fight “the battle of the bulge.” I
still get frustrated when I realize so many people don’t exercise at all and
many who do are going about it the totally wrong way. So often I’ll hear
someone say “I need to lose some weight, so I think I’ll start jogging/
running.” I have to tell them that just running or jogging is definitely
not the most effective and efficient way to lose body fat, and they prob-
ably won’t even lose much of it at all. The person looks at me as if al-
most in shock when I tell them this! And on the flip side of this, it’s the
same for the person who’s been reading too many muscle magazines and
thinks they’ll lose weight and get lean and ripped by doing old school,
slow-paced bodybuilding workouts seen in magazines. This has its flaws
as well.
Why is it that so many people are still confused and uneducated on how

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to exercise for maximum fat loss? Well for the most part, the fitness
industry has lied to us!
One of the most common workout sins I see is people performing mara-
thon-type workouts lasting 60 minutes or longer. This includes the long,
slow, boring cardio that so many people waste way too much time do-
ing. A landmark study from the International Journal of Sports Nutrition
determined that 45 minutes of steady-state aerobic training 5 days/week
for 12 weeks had zero effect over dieting alone when it came to weight
loss. So that’s basically 45 hours of activity with absolutely no weight loss
to show for it! These long, slow, drawn out workouts have diminishing
returns and create a negative hormonal environment in our bodies. Dur-
ing these types of workouts, our bodies actually enter survival mode and
release a catabolic hormone called cortisol, which causes muscle loss and
results in the storage of unwanted body fat. Low-intensity cardio provides
no true shock or stimulus to your body, so you acclimate very quickly and
therefore fat loss results are typically very little if any at all. Back when I
worked in a health club, I saw this all the time – there were members who
did the same slow-paced lower intensity cardio routines week in and week
out. And over the 4 years I worked there, these people’s bodies never got
leaner and smaller, and some got fatter while doing this.
Another type of workout sin I often see is when someone is still stuck in
the 1980’s bodybuilding era of working out. Hopefully most folks don’t
want to look like the big, muscle-bound meatheads, so why would you
train like them. And of course, they’re typically using lots of illegal supple-
ments, etc. to look the way they do. An example of bodybuilding training
which should be a no-no is doing single-joint isolation exercises that ad-
dress only one plane of motion. Examples are leg curl and leg extension
machines, calf raises, bicep curls, and triceps extensions. Single joint ex-
ercises are not as functional or practical as multi-joint exercises and don’t
activate nearly as much muscle, thus resulting in less muscle growth and
less overall calorie burning and fat loss. Health clubs and gyms with all
the fancy, useless machines are notorious for having members doing lots
of unnecessary single-joint exercises on their machines.
Another bodybuilding era workout sin I often see is when someone is
performing straight sets of a single exercise and having long rest peri-
ods of 2-4 minutes between sets. I’ll have to admit this is one I used
to do myself back before I knew any better! And you can still see this

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happening in pretty much any gym or health club in America… a big

muscle-head dude gets on a machine or on a bench and grunts as he
does a few reps then gets up and talks to his buddies for a few minutes,
maybe looks at himself in the mirror for a bit or checks out some girls
in the gym working out, gets a drink, then after a few minutes he’s ready
to start his next set. This guy may literally be in the gym for 2 hours and
still didn’t get much accomplished except maybe getting a little stronger.
This traditional weight training has you doing one set of an exercise
then hanging around for a couple minutes or so doing basically noth-
ing productive while you’re resting, then do another set, hang around,
and repeat. It is obvious to see these types of workouts can take a long
time to complete and aren’t very efficient. Also, while your muscles are
resting, your heart rate is going down so you’re certainly not maximiz-
ing intensity, aerobic conditioning, and calorie burning. These types of
workouts can also get very boring.
So now we know that doing monotonous long, slow, low-intensity car-
dio week-in and week-out isn’t the best way to lose fat. And we also
know that doing outdated bodybuilding type workouts with straight
sets of single-joint exercises and long rest periods doesn’t work well for
fat loss either. So what is the most effective and efficient approach for
maximizing our workouts for rapid fat loss?
Enter metabolic resistance training. The primary goal of a workout for
fat loss is to burn calories, maintain or promote lean muscle mass, and
create a post-workout effect so that we’re still burning calories after the
workout and increasing our resting metabolism.
The first part of understanding fat loss is to understand what metabolism
is. Many people think they’re just born with a fast or slow metabolism
and blame genetics if they think theirs is slow. Metabolism or metabolic
rate is the total energy expenditure of the body. Every activity that hap-
pens in the body requires some form of energy. The rate at which your
body consumes energy (how many calories you burn in a day) is your
metabolism. Several factors make up your overall metabolism. The one
we can control and we’ll focus on here is activity level, and the meta-
bolic impact of a properly designed exercise routine which accounts for
at least 20-30% of our overall metabolism. Contrary to popular belief,
you’re not born with a slow metabolism. If you feel your metabolism is
slow, it is most likely due to your lifestyle. You are not doomed and can

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actually, in large part, create your own metabolism. So the goal of a fat
loss workout program is to increase metabolism by maximizing calo-
ries burned while we’re exercising, building or maintaining lean muscle
which increases resting metabolism, and also creating a metabolic dis-
turbance in the body – which studies show can cause your body to still
be burning calories from these workouts for up to 36-48 hours later.
I’ll never forget that day in my college Exercise Physiology class when
our professor introduced me to the term EPOC. EPOC stands for ex-
cess post-exercise oxygen consumption and is commonly referred to as
the afterburn effect. I was so fascinated by the EPOC phenomenon
that I’m pretty sure it was this very day during my Exercise Physiol-
ogy college curriculum that I started looking totally different at fat loss
programming and workout design. And that’s when I decided it was my
destiny in life to be a fitness expert and help bring this whole concept to
training clients.
EPOC is defined scientifically as the recovery of metabolic rate back to
pre-exercise levels. It can require several minutes for light exercise and
several hours or more for hard intense interval-based exercise. This met-
abolic afterburn is due to increased tissue turnover needed to build and
repair muscle micro trauma after high-intensity training and also due to
the body needing to replenish the oxygen debt that’s been created.
Metabolic resistance training is scientifically proven to burn nine times
more calories and fat than other types of exercise. This is due to the fact
that it creates the largest metabolic disturbance, elevates EPOC, and
elevates fat burning enzyme activity and total-body fat oxidation which
all help to increase resting metabolism so you’re burning more calories
24 hours per day.
So what exactly is a true metabolic workout? A metabolic workout fea-
tures a total-body workout that employs high-intensity work periods
with short rest periods in an alternating set or circuit format that com-
bines the muscle-building benefits of resistance training with the fat-
burning benefits of interval training. This maximizes metabolic distur-
bance creating the EPOC afterburn effect.
So what would a metabolic resistance training workout look like? There
are a number ways you can set it up and lots of exercises to use. It should
typically be a sequence of 4-8 exercises targeting the entire body per-

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formed in a rotating type fashion with non-competing back-to-back

movements. The load or weight used should be medium to heavy resis-
tance, the time-under-tension should typically be between 30-60 sec-
onds, and there should be relatively short, incomplete rest periods be-
tween exercises. Generally most people don’t think of combining heavy
resistance training with short rest periods but this is critical in increas-
ing calories burned and getting more total work performed while keep-
ing the intensity high. Essentially you’re accomplishing your resistance
training and cardio at the same time and with much more benefits, as
opposed to what most people do and separate resistance training and
cardio into two separate workouts.
The high intense work periods of 30-60 seconds are glycolytic in nature
meaning they burn muscle glycogen, which are the sugar stores in your
muscles, at optimal rates. The more sugar you burn during your work-
outs the more body fat you’ll burn the rest of the time when you’re not
working out. The heavy loading and this specific time-under-tension of
30-60 seconds is also great for maximizing lean muscle growth which in-
creases resting metabolism. And lastly, these high-intensity work periods
and time-under-tension create an optimal hormonal environment for fat
loss by releasing hormones known as catecholamines (mainly adrenaline),
which helps to mobilize body fat so it can be burned off for fuel.
Here is a great example of what a metabolic resistance training workout
might look like:
45-15 Six Exercise Metabolic Circuit- 20 total minutes: Alternate between
45 seconds of work and 15 seconds of rest for each exercise in the following
5-exercise circuit. Perform up to 4 total rounds for a 20-minute total
body workout.
STATION EXERCISE
1. Deadlift variation (lower body hip-dominant)
2. Pushups (upper body push variation)
3. Squat variation (lower body knee-dominant)
4. Rows or Pull-ups (upper body pull variation)
5. Plank (pillar variation)
Let’s look at what this workout accomplishes. In 5 minutes we can per-
form all 5 exercises that comprise a total-body workout. By alternating
between non-competitive exercises in a circuit station format we’re able
to achieve maximum intensity while still allowing for a full 4-minute

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recovery before you repeat the same exercise. 4 total rounds takes just 20
minutes for a time-efficient, high-intensity workout which research has
shown to burn more than 500 calories and elevate metabolism for up to
48 hours post-workout.
It’s all about training your metabolic systems for maximum calorie burn-
ing by using high-intensity work periods with incomplete recovery. Best
results will be achieved with three 30-45 minute total-body workouts
per week (including proper warm-up and cool-down) spaced through-
out the week to help maximize muscle growth and recovery. It’s also im-
portant to change up your fitness routine and exercises every 4-6 weeks
to prevent plateaus and to continue providing a new stimulus to your
body while keeping you mentally and physically fresh. Combine this
style of training with a sound nutrition program and there’s no doubt
that you will accomplish your weight loss and fitness goals!
These are the exact same type of workouts we do with our clients at my
Tulsa Fitness Systems training facility and I certainly have to agree with
all the research and studies on this type of training and how it compares
to other workout programs. In my 12 years as a personal trainer and
fitness coach I’ve trained over 1,800 clients and my training style and
programming has definitely evolved over the past 12 years. And by far,
our metabolic resistance training workouts are getting our clients the
best results I’ve ever seen from any type of workout program. And it’s
also very high-energy and lots of fun, which our clients love. And I’m
sure you will too! So stop wasting your time and energy on exercise
programs that provide little if any results and start incorporating meta-
bolic resistance training into your routine. You’ll quickly see that this
metabolic style of training is the fastest and most effective way to get in
the best shape of your life!

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About Clint
Clint Howard, MS is the Founder/Director of Tulsa Fitness
Systems located in Tulsa, Oklahoma. Clint has over 12 years
experience as a fitness and fat loss expert and certified per-
sonal trainer. He’s helped thousands of clients reach their
fitness goals through his coaching and cutting-edge training
programs.

Recognized for his no-nonsense approach to fitness and fat loss, Clint has become
established as the go-to fitness expert in the Tulsa area. Clint appears regularly on
the local Tulsa FOX23 News as their featured expert on health and fitness. Clint is a
regular contributor for several local newspapers and magazines on fitness and nutri-
tion-related topics and is a featured writer for the Fitness Experts Network. He also
serves on the fitness department advisory board for Tulsa Community Care College.

Clint has a Bachelor’s degree in Health & Exercise Science and a Master’s degree in
Exercise Physiology, both from the University of Oklahoma. Clint is a certified per-
sonal trainer through the National Strength & Conditioning Association and also the
American College of Sports Medicine. He is also a Certified Group Training Instructor
through the National Exercise & Sports Trainers Association and is a certified Golf Fit-
ness Instructor through the world-renowned Titleist Performance Institute.

With his experience and education, Clint develops scientifically proven, cutting-edge
fitness training programs at Tulsa Fitness Systems unlike anything else in the area.
He delivers the highest-quality training programs in town and guarantees his clients
results! In addition to the scientifically proven workouts, each client also receives
ongoing fitness assessments, meal plans with quick & easy healthy recipes, monthly
at-home/travel follow-along workout programs, monthly newsletters, and ongoing
support, accountability, and expert coaching.

Clint’s mission is to help people improve their overall health & fitness, enhance their
quality of life, and build the body of their dreams. Clint and his team achieve this
through professional coaching and design of exercise and conditioning, coupled with
proper nutrition, in a fun, challenging and educational environment; conducive to
success for each individual client. Clint upholds the highest commitment to excel-
lence by building long-term relationships with his clients, and helping clients achieve
amazing results.

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 CORE CONCEPTS FOR SEXY ABS

CHAPTER 23

Core Concepts For

Sexy Abs
By Ryan Riley, CSCS

T he goal of any fitness minded individual is to have a strong, athletic

body emphasized by a lean, sexy midsection.
Our quest to look better naked has generated billions of dollars in gim-
micky training aids and dietary supplements that promise six-pack abs
and the body of your dreams. Fitness minded people are willing to do
just about anything for vanity even if it means taking some pill of ‘who
knows what’ or doing hundreds of crunches daily, which is doing more
harm than good. As a former professional athlete, I understand the im-
portance of a powerful, strong, athletic body. Although I trained to im-
prove my performance on the field, I also fell in love with the changes it
made to my body and the way I looked in the mirror. I had a pretty good
idea of how to train my body for improved performance, except when it
came to training the core.
Although I was getting plenty of core stability training throughout my
workout with compound movements, I still needed to spend some time
isolating my core. This is where I was doing things all wrong. I was
spending a good majority of time training my rectus abdominis (six-
pack muscle) through variations of crunches, sit ups, and other move-
ments that was giving me back pain, compromising my posture, and
making me feel worse. I was so worried about the way I looked, that
I was sacrificing how I felt and potentially performed. It wasn’t until a

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trainer for the Tampa Rays put me on a core stability back program, that
I noticed huge changes in how I felt in a short amount of time. The ex-
ercises were isometric-hold variations preventing any movement in the
spine. It seemed very basic yet was challenging. I still looked the same
if not better in the mirror because of the way it made me feel, which
improved my ability to perform at a higher level.
As a fitness trainer, I can say that the core is generally the weakest link
in the majority of us. People are getting further out of shape and spend
the majority of the day sitting in compromising positions for correct
posture. In addition, if people are going to train the core at all it’s usu-
ally in the form of sit-ups or crunches. They do the same thing day-in
and day-out, not really knowing why or how to progress to a more chal-
lenging variation. Their progression is to do more and more repetitions.
This generally leads to lower back pain. I had one client mention they
heard that they should strengthen their abs to prevent pain in their low
back, so they did more and more crunches and the cycle went on with no
results. I can’t blame them for doing what they think is the best solution
to obtaining the six-pack they’ve always wanted.
The purpose of this chapter is to provide a different perspective of how
to train the mid-section not only to look better but also feel, move, and
perform better. Thanks to individuals like Dr. Stuart McGill, whose
books, Low Back Disorders and Ultimate Back Fitness and Perfor-
mance, have strongly influenced not only this chapter, but helped revo-
lutionize a new age style of training for core.
So, how should I train to look, feel, move, and perform better?
First, unless you have been living under a rock, you know that you can’t
get a six-pack by only working your abs. If you want to see your abs,
your body fat would have to be low enough to show. Achieving this
low percentage of body fat involves much more than the scope of this
chapter but I’m going to discuss a critical component to the process: core
stability. As mentioned above, the core is the weak link in the majority
of us, so it’s imperative that we understand what the purpose of the core
really is.
I’ve broken down this chapter into “7 Core Stability Concepts” to feel
better, move better, and look better creating a higher performing you!

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Core Concept #1- Understanding core anatomy

For the sake of keeping this chapter brief and to the point, I’ll quickly
cover some of the major muscles that make up our “Core.” The core in-
cludes all of the muscles that attach to your hips, pelvis, and lower back.
A brief review of some of the primary muscle groups include:
• Abdominals (rectus abdominis, external and internal obliques, and transverse abdominis)
• Hip flexors
• Hip extensors
• Spine extensors
• Hip adductors and abductors
This is just a few of the many muscle groups involved, but it should
give you a good idea of the complexity of the core as a unit and that
it is much more than just your six-pack (aka rectus abdominis). These
muscles all play different roles in stabilizing your spine and pelvis.
Core Concept #2 - The purpose of your core
muscles is to provide stability for the spine.
This may sound counter intuitive but by focusing on improving the
function of the core muscles that you can’t see, you will be closer to ob-
taining the appearance you want. So by training the interior core stabi-
lizers that I can’t see, I’ll be able to obtain a six-pack? Yes and no. Again,
there are many more factors that determine whether or not you have a
six-pack, but increased stability of the spine will allow you to perform
total body exercises at a higher intensity, resulting in positive changes to
your body composition and abs.
More Specifically, today’s new age approach to core training emphasizes
stabilization in all three planes of movement: sagittal plane (front to
back and up and down), frontal plane (side to side), and transverse plane
(rotational). More specifically, we want stability so that the lower back
(lumbar spine) moves as little as possible when it is meeting resistive
forces. The stronger and less movement you have in this area the more
stable you are. Therefore, the true goal of proper core training is to teach
anti-flexion, anti-extension, and anti-rotation through various static and
dynamic isometric core stability exercises. For those of us that have had
low back pain there’s a good chance it’s because of the lack of core stabil-
ity. It may not stop here either; injuries to other areas of your body such
as knees or shoulders could be related to an unstable core.

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Core Concept #3 –
The anti-crunch and sit up revolution.
The most popular abdominal exercises (sit ups and crunches) have been
the staple for anyone attempting to gain a lean and sexy midsection. But
just because that’s the way it’s always been done doesn’t mean it’s what’s
right. These movements not only pull your spine into flexion during
the act of the movement, but they can leave these muscles permanently
over-developed or tight, leaving you in a constant state of flexion. This
flexed position in your mid and upper back compounds postural issues
created by sedentary lifestyle created by hours sitting hunched over on
computers, phones, watching TV, playing video games, etc. So the ques-
tion is, if our spine is already in a flexed position with the shoulders
rolled forward, why would we contribute to the problem? It seems coun-
terproductive to train your core by flexing it – which is exactly what per-
forming crunch after crunch does. You’re training your six-pack muscle
(rectus abdominis) to flex your spine and pull your posture into more
flexion. In addition, many studies have been done on the stress to the
discs in your lower back that this flexing motion produces. This con-
sistent wear and tear on your lower back could potentially lead to more
serious issues including herniated or bulging discs.
Core Concept #4 - Train your abs with Isometric Exercises
Let’s get into how to train your abs for improved performance through
isometrics. An isometric contraction is a contraction of the target mus-
cle in which tension is developed, but there is no change in the length of
that target muscle (no movement). Tension can be developed by exert-
ing force against immovable objects or by statically contracting a muscle
to resist against an external force (gravity and/or added load). Your body
is in a position that it must stabilize your spine and pelvis for a prede-
termined amount of time.
The most basic examples of static stability exercises are front, side, and
back plank variations. For example, the goal with standard front plank
variations is to hold your body in a straight line from your neck through
your ankles while on your elbows. This is a beginner level exercise but
done properly it can be challenging enough for beginners and very ef-
fective.

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Core Concept #5 – Progression is key

The application of progression is critical to improved results and per-
formance in any fitness program and training the core is no different.
Progression allows for a continual increase in intensity and difficulty of
exercise variation challenging the core as it adapts to the demands of ex-
ercise. More specifically, the progression of core isometrics moves from
static (no movement) stability to dynamic (movement) stability.
Using a front plank as an example, let’s look at progression within static
stability:
A. Static 4-Point Front Plank Holds (as mentioned above).

B. Static 2 or 3-Point Plank Holds - By lifting one arm or leg off the
ground you shift your center of gravity. This puts an increased and al-
tered challenge on the core, recruiting more strength on the side that is
lifted off the ground. Progressing from a 3-point hold you would per-
form a 2-point hold, which is performed by lifting the opposite arm and
leg simultaneously.
C. Static Unstable Surface Plank Holds- Progression can be created by
performing a front plank hold on an unstable surface like a medicine
ball or stability ball and putting your hands or forearms on the ball while
stabilizing your lower back. The ball introduces another level of progres-
sion to stability because it can move in any direction forcing your core
muscles prevent the ball from rolling while stabilizing your low back.
Once you have taught your core muscles to stabilize your spine (lower
back) and pelvis through the most basic static stability isometric holds,
it’s time to progress to dynamic stabilization:
During dynamic stability exercises you are challenging your core mus-
cles to keep your spine stable while moving one or more of your limbs.
Rollout variations are the most common examples of this. For exam-
ple, with your knees on the floor and your elbows on an exercise ball,
extend your arms while rolling the ball away from you. You should
maintain a straight line from your knees to your neck throughout the
entire movement. For another more advanced rollout variation, per-
form this movement on an ab wheel. With your knees on the floor
and your hands on an ab wheel you would rollout as far as possible
maintaining a straight line from your knees to your neck, focusing on
zero movement in your lower back.

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Core Concept #6 – Applying core

stability training to your workout
Again, we all know that spot reduction doesn’t work, so although core
stability isometric training will help improve the function of your spine
and hips you have to train the entire body if you ever want to see your
abs. The largest and major muscle groups have the ability to build the
most muscle, which in turn will increase your metabolism and burn
more calories. With higher intensity workouts you’ll be able to melt fat
covering your abs.
Most of us don’t realize it, but training in a functional manner through
movement-based exercises like variations of lunges, squats, dead lifts,
push presses, rows, presses, etc., you are really training core stability. For
example, instead of performing your standard barbell bench press, try
doing single arm dumbbell presses or alternating dumbbell presses. The
objective is to prevent rotation in your core while pressing the dumb-
bell and you will immediately feel the anti-rotational stability needed in
your core to prevent falling to the loaded side.
Another example would be to hold one dumbbell at your side, shoulder,
or overhead in that order of progression, while performing a lunge varia-
tion. Again, your core will be challenged to stabilize an asymmetrical
or unbalanced load while moving your center of gravity. This could be
pretty challenging on the core even to advanced lifters who always train
bilaterally, but is a more functional real world approach to training for
most of us, since we are constantly dealing with asymmetrical forces
being applied to our bodies in the form of carrying groceries, bags, or
children.
Core Concept #7 – Quality over Quantity –
The 10-second theory
The traditional thought on training isometric plank holds has been to
perform an exercise for an extended amount of time. However in my
experience when most people perform stability holds for 30+ seconds
they end up in compensated positions due to fatigue, which limits the
benefits of the exercise.
Instead, try 10-second core stability holds of maximum activation and
contraction (not to max fatigue). I first heard about the 10-second iso-

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metric hold concept from world-renowned physical therapist, Gray Cook.

The concept here is to hold six 10-second max activation plank holds
instead of one 60-second compromised plank. This is just one example,
but should help you get the picture. You are working the same volume of
time, but will get a better training effect from multiple submaximal sets
than one max effort hold.
There is still a place for longer endurance-based plank holds, but I prefer
shorter repetitive sets especially when adding variation and regression/
progression to isometric stability holds. Since this is still a relatively new
concept, I asked international fitness pro and co-creator of Workout
Muse, BJ Gaddour, to offer a free 10-second interval training sound
track to help you implement this training style into your routine. (See
my bio for more details on how to gain access to specific 10-second iso-
metric plank hold workouts and integrated music to power you through
your workout.)
In conclusion, this chapter offers a new and contradictory concept to
the traditional method of training your core. Hopefully, you have a bet-
ter understanding of the function of your abdominal muscles and their
purpose of protecting your spine. Although core stability training may
not sound very sexy, it will directly impact how sexy you can be. With
increased stability in your spine and hips, you will be able to increase the
intensity of your workouts allowing you to perform at maximal levels,
which generates gains in strength and fat loss. This along with a sup-
portive nutrition program and active lifestyle will help you achieve those
sexy, lean, and toned Abs you’ve always wanted, and at the same time
feel and move better.
For more information on the concepts discussed in this chapter and to
receive free workouts, nutrition plans, 10-second isometric hold training
music from workoutmuse, contact me.

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About Ryan
Ryan Riley, a.k.a. The Rock, developed his passion for fitness
through his quest to become a high performing athlete. After
years as a professional athlete, he started Riley Athletics in
Seattle, WA. Although he began his training career primarily
training athletes to become higher performing players, he’s
since taken the same concepts of training athletes and ap-
plied them to his programs for the general public to look, feel, move, and perform
better. Ryan preaches a healthy lifestyle through sustainable life style choices, nu-
tritional habits, and high intensity total body metabolic interval training that produce
maximum results in express 30-45 minute workouts.

To learn more about how Coach Riley trains his athletes and fitness clients, or how
you can receive core stability exercises and integrated training programs, or to get
your free Workout Muse 10 second core stability sound track,

visit: www.rileyathletics.com
or call (206) 299-2249.

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 UNSTABLE SURFACE TRAINING MYTHS

CHAPTER 24

Unstable Surface
Training Myths
By Tony Rodriguez Larkin

I n today’s world, there are many theories, ideas, and thoughts about
how to exercise properly. I’ll begin by stating that I’m a firm believer
in sticking to the basics in order to achieve your desired outcome (e.g.,
increased strength, health, performance, less body fat, etc.). This chapter
won’t be regarding fat loss or muscle gain per se, but it will shed some
light on one of the most misunderstood forms of equipment found in
many commercial gyms — unstable training devices.

I was lucky enough to begin my journey in fitness with a qualified strength

coach at college. We focused on the basics – squatting, deadlifting, planks,
etc. After several months of training, I was in the best shape of my life.
My self-confidence and love for fitness grew as a result of improvements
in muscle strength, muscle size, and body fat percentage.

The following summer when I had gone home, there was a shift in
my training. I read some of the popular fitness magazines and started
to stray from the method I was strength training in college. I started
implementing exercises on unstable training equipment, which include
BOSU (half-dome) balls, balance discs, stability balls, wobble boards,
and low-density foam pads, which reduce or eliminate (depending on
the exercise) an individual’s points of contact with stable ground. I was

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performing some workouts akin to what you may be doing now; hops,
lunges, crunches, pushups and squats on most of the aforementioned
equipment. I started to neglect the more traditional strength exercises
since I thought I was performing more “functional” exercises. Needless
to say, I ended up losing muscle and ran my slowest times that year of
intercollegiate track. Something was off.

Going into my third year of college, I had switched my major to Ap-

plied Exercise Science and started reading everything I could find to
learn more about proper training and muscle function. The end of the
first semester that year, I had gone from a thin 148 pounds to a lean and
strong 172 pounds. I hadn’t undergone any body composition measures
at the time, but judging from photos, I had minimal fat gain.

How did I gain roughly 20 pounds of muscle within a 4 month period?

I didn’t make any big modification to my diet, except to eat a lot more
than before. I had simply gone back to the basics (squats, deadlifts, etc.)
and ditched the unstable equipment that I used in the past. I got a lot
stronger, looked better and ran the fastest times of my life on the track
that year. It was at this point when I realized that unstable surface train-
ing (UST) didn’t live up to the claims.

Many proponents of UST claim that unstable devices increase perceived

exertion, elicit more activity of stabilizing muscles, and enhance balance.
These qualities do get trained, but is it to the same degree as its stable
counterpart?

Originally, UST was utilized almost exclusively in rehabilitation programs;

however, in recent years, its popularity has dramatically increased in the fit-
ness industry. Although UST has only proven valuable with rehab in clini-
cal settings, several companies have capitalized on this trend by marketing
dozens of UST products to the general public. Additionally, you’ll see a
number of personal trainers misapplying unstable equipment for shock
value, or as a means of improving “balance, strength and exercise intensity.”

There is also substantial opposition to the utilization of UST outside

of rehabilitation settings. Many believe that such training undermines
specificity in programming, may lead to adverse biomechanical com-

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pensations, and actually impair the development of certain movement

qualities. Below, I highlight some of the common myths that are associ-
ated with UST.
Myth #1: Increased Strength
Strength is defined as the ability to generate maximum external force
(1). Strength training results in improvements in neuromuscular per-
formance during the earlier weeks of training. There is a very close
relationship between the increases in muscle activity as measured by
electromyography (EMG) and the increases in force when starting a
program. Furthermore, research done in 1981 (2), observed an increase
in force production and EMG activity during the first eight weeks of
training.
When the desired outcome of a training program is to increase strength,
the intensity – defined as a percentage of the one repetition maximum
(most amount of weight someone can lift one time) – should be high
enough to elicit neuromuscular adaptations. It was concluded (3) that
untrained individuals with less than one year of consistent training ex-
perience maximal strength gains, with an average training intensity of
60% of their one repetition max, while trained individuals elicited the
greatest strength increases from training at an average intensity of 80%
of their one repetition maximum.
The two preceding paragraphs are important to understand, because
they state that strength is primarily developed neurologically at first. It’s
safe to say that the effectiveness of the stimulus is determined by the
measured force and amount of muscle activity.
The bottom line: The stimulus to gain strength has to be large enough,
at either 60 or 80% of one’s one repetition max, depending if you’re a
beginner or veteran to strength training, respectively. This point calls
safety into question. If you’ve utilized the instruction of a qualified pro-
fessional, than a multi-joint, compound exercise performed on a stable

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surface can be done without harm if proper technique is

utilized. I’d venture to say that attempting to use a sig-
nificant load on an unstable surface for the same exercise
won’t elicit an optimal training adaptation (based off data
I talk about in the next few pages) and is much more dan-
gerous. For example, can you imagine someone squatting on a stability
ball with a significant amount of weight? I can imagine a rolled ankle at
the very least.
Myth #2: Generate More Muscle Activity
Numerous studies have shown inconclusive evidence regarding muscle
activity and unstable training devices. There is evidence to suggest that
exercising the core with a protocol involving unstable surfaces increases
activation of core musculature, when compared to the same exercises on
stable surfaces. In one study (4), the spinal stabilizer (back) muscles were
most active under unstable squatting conditions, followed by the free
squat and Smith squat, respectively. This study was limited in that it did
not test any maximal or sub-maximal loads while squatting. Consistent
with these findings, another study (5) found greater increases in EMG
activity of the lower-abdominal muscles when instability was used in
exercises designed to train the core (e.g., superman, side brides, plank,
etc.). Note that both these studies utilized very light loads, which are
not conducive to strength gain.
Despite this evidence, other studies (6, 7) found that muscle activity of
the core during loaded, high-intensity, structural movements (such as
basic deadlifts and squats), have shown to be significantly higher when
compared to core-isolating exercises done on unstable equipment. A
study in 2007 (6) found that the activity of the spinal stabilizers during
both the 80% one repetition max squat (SQ) and deadlift (DL) exer-
cises exceeded the activation levels achieved during body weight SQs,
body weight DLs, and several core-isolating exercises (side bridge and
superman). Another study in 2008 (7) found that muscle activity of the
spinal stabilizers was significantly greater during the SQ and DL trials
than the core-isolating, stability ball exercises (quadruped, hip thrust,
and back extension). From this data, we can surmise that performing
multi-joint, stable, dynamic exercises (e.g., SQ and DL) at an intensity
equal to or greater than 50% of one’s one repetition max will yield high
core muscle activation.

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 UNSTABLE SURFACE TRAINING MYTHS

IRM My thesis, titled “The Effect of Absolute

180
160 * and Relative Loading on Muscle Activity
140
120
and Strength During Stable and Unstable
100 Squatting” compared muscle activity in sta-
80
60
ble and unstable squatting conditions. We
40
20
looked at relative loading and absolute load-
0 ing – the first study to do so for the free-
Stable Unstable
standing back squat. The relative loads were
70% of IRM - VL
1.0 set at three different percentages (70%,
80%, and 90%) of the tested one repetition
0.8

0.6

max for the stable and unstable condition.

0.4

0.2

Not surprisingly, the one repetition maxes

0.0
Stable Ecc Stable Con Unstable Ecc Unstable Con

70% of IRM - BF
2.5

2.0
were significantly heavier in the stable con-
1.5

1.0
dition. The absolute loads were three pre-
0.5

0.0
determined loads that were performed as a
Stable Ecc Stable Con Unstable Ecc Unstable Con
stable and unstable squat. In all conditions,
90% of IRM - VL
1.0 the muscle activity within the legs was sig-
0.8

0.6
nificantly higher in the stable conditions.
0.4

0.2 In my research, I found a couple studies (8,

9) that showed no change in muscle activ-
0.0
Stable Ecc Stable Con Unstable Ecc Unstable Con

90% of IRM - BF
2.5
ity between stable and unstable conditions.
With respect to these studies, it is apparent
2.0

1.5

1.0

0.5
that the type of movement, along with the
0.0
Stable Ecc
unstable apparatus, plays a role into mus-
Stable Con Unstable Ecc Unstable Con

cle-firing patterns. Both studies had their

subjects perform a barbell chest press while lying on a stability ball. The
inherent degree of instability did not appear to affect the muscle activa-
tion patterns.
The bottom line: With all this data, we can surmise that performing
compound lower-body exercises (e.g., squats, deadlifts and all their vari-
ations) should be done on stable ground, if the goal is increased muscle
activity for strength gain. They also elicit more muscle activity within
the core than most, if not all, core-isolating exercises.
Myth #3: Increase Force Output
The effect of instability and force output have not been researched
nearly as much as the effects of instability on muscle activity, yet the

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majority of the findings from the studies that

are available seem to be congruous with one an-
other. Force output is the one of the main vari-
ables measured in researching strength. In 2002
(10), researchers compared quadriceps activity
through leg extensions under stable (seated in a
chair) and unstable (seated on a stability ball) conditions. The investiga-
tors found that force productions under stable conditions were 70.5%
greater than under unstable conditions. A study in 2004 (11) found that
during a chest press maximal isometric contraction, the unstable condi-
tion resulted in 59.6% less force than the stable condition. Similarly,
a study done in 2006 (12) found that when using an isometric squat,
the unstable condition showed a reduced peak force output (45.6%),
when compared to the stable condition. Additionally, a study in 2008
(13) established that there was a decrease in force output with a barbell
chest press performed on a stability ball using the same absolute weight
compared to the stable condition on a flat bench. All the results from the
studies mentioned were statistically significant.
The bottom line: The primary researcher went on to state in the con-
clusion to his study (12): “In terms of providing a stimulus for strength
gain, no discernable benefit of performing a resistance exercise in an
unstable condition was observed in the current study.” This statement
sums up the rest of the results from the other studies nicely.
Myth #4: Gain More Balance
A study done in 2004 (14), found that a high-intensity strength train-
ing group actually outperformed the UST group on measures of static
balance, possibly due to increased stabilization via enhanced intra- and
inter-muscular coordination that would allow for more rapid and effec-
tive force production. Research (15, 16) has demonstrated little carry-
over from static to dynamic balance skills. With this in mind, one must
question whether UST, which necessitates a significant amount of static
balance, transfers to daily life or recreational activities, which typically
are more dependent on proficiency with dynamic balance.
Another idea surrounding UST is that it will increase efficiency and ef-
fectiveness of a given exercise when the same exercise is performed on
an unstable surface first. This is based on the concept that it typically

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feels easier to do a similar exercise on a stable surface after an unstable

surface. According to Dr. Willardson (17), it’s possible that the indi-
vidual is actually mastering two separate motor patterns, as “the under-
lying neuromuscular recruitment patterns and proprioceptive feedback
may be completely different” for the two exercises. Quite simply, the
only way to increase efficiency and effectiveness of a given exercise is
through repetition with proper technique, and instruction with progres-
sive resistance.
The bottom line: If the goal is to train instability
and balance, it’s far more effective to utilize de-
stabilizing torques (e.g., unilateral training and/
or lifts performed with non-symmetrical objects
as demonstrated in “Strongman” training). Re-
search (18) has shown that unilateral shoulder
and chest dumbbell presses increased activation of spinal erectors. Such
destabilizing torques e.g., when pressing with one arm must be offset by
action of the opposite-side limb musculature.
Conclusion
UST can be useful when performing several core-isolating or upper-body
exercises in the context of a dynamic warm-up, as a component to a meta-
bolic circuit, or in rehabilitation. It should rarely be used for lower body
movements due to the increased likelihood for injury when loaded, and
its ineffectiveness highlighted from the many studies above. To make the
most of your limited time exercising, it’s best to stick to the basic strength
exercises – squats, deadlifts, presses, pulls and all their variations.
N.B. For the list of references used, graphs, and more information about
structuring an effective, training program focused on instability and core
strength, please visit: transformationsfitness.net and sign up for my free
newsletter!

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About Tony
Tony Rodriguez Larkin graduated cum laude at Springfield
College (Springfield, MA) in the Applied Exercise Science pro-
gram. He received his Master’s degree at Appalachian State
University (Boone, NC) in Exercise Science. Certifications in-
clude Strength and Conditioning Specialist through the Na-
tional Strength and Conditioning Association and a Precision
Nutrition Level I certification through the Precision Nutrition organization.

Serving greater Honolulu, Transformations Fitness provides businesses and busy cli-
ents the key components to maximize their time exercising. Through on-site exercise
and at-home nutrition programs, Tony is able to motivate and direct the physical fit-
ness needs of all clientele, regardless of current fitness level, toward achieving goals
such as fat loss, muscle gain, better health, more range of motion and agility, less
stress and injury, better sleep and focused clarity.

Tony can be reached at tony@transformationsfitness.net.

Find out more about Transformations Fitness online at http://transformationsfitness.net.

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CHAPTER 25

Train Smarter Not Harder

By Steve Long

If your goal is to increase your fitness level, it is important that your

workouts are intense. I think this is common knowledge amongst most
people these days. In fact I’ve been known to deliver hardcore workouts
that make people puke and/or walk funny the next day in the past and
honestly enjoyed it. I enjoyed it because I knew intensity equals results.
My point today however, is not to tell people that they need to work
harder. What I want to talk about today is working out SMARTER.
Making people puke and walk funny in the past made me feel like I was
doing a good job, but the more I learned about proper training, the more
I saw the line between intensity and stupid. The fact is, if intensity and
fatigue made a good workout, then just grab a large weight, lift it over-
head, and sprint up and down a huge hill for an hour. You will be tired I
guarantee, but your back will hurt, your knees will hurt, and you missed
out on hundreds of benefits that a proper training program could entail.
The fact is, most people’s workouts are simply not effective or do more
harm than good. I hate to be negative, but it’s true. Honestly, one of the
main reasons why I first became a personal trainer was because I was
appalled by the workouts I was seeing from people in the gym. What is
worse, is that hiring one of the trainers at most of the mainstream gyms
might turn out to be worse than going it alone. I realized that the major-
ity of workout DVD’s were less than stellar when it came to delivering

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results, what if you have a question, or what if you are not ready for that
level of intensity? The other options to learn about training like televi-
sion shows, magazines, others at the gyms, etc., are just not the best
ways to develop a fitness plan that will deliver you results.
The simple fact is that every single one of those ways to workout more
often than not leaves you without the results promised, or injured. If you
get anything from this chapter, get this: it doesn’t matter how hard you
are working out if you are working on the wrong thing or doing more
harm than good.
Many people think that intensity is all that matters in a program, but
now that I’ve been in the industry for a while and have learned more
and more about the human body, how to achieve results, and proper
programming, I know that not just intensity, but proper assessment of
needs, needs-based programming and proper needs-based training are
what get results. This chapter explains how intensity is important, but
proper program design is the key to complete results.
Unfortunately, the state of the industry is pretty inconsistent. There is
a lot of hype from people trying to make money, which causes a lot of
misconceptions about what is right. The real fitness professionals out
there know it’s not about hype, it’s about being smart, and finding out
what is right for you.
So amidst the massive amount of information from many conflicting
sources, what do you really NEED to know? Here is what I know are
some important factors to consider:
I. How Do You Know What Your Body Needs?
II. What Should A Proper Workout Consist of?
III. What Should A Proper Fitness Program Consist of?
I. What Your Body Needs
I feel that I need to take some time to explain that each person’s body
is different and therefore each person’s body has different needs and
requires different programming.
It’s important to build a base to make sure that you have a solid founda-
tion to progress from. You can’t build a mansion on a shack foundation,
and you can’t build an athlete on a weak or dysfunctional body. Typically,
people skip over or don’t know anything about assessing their body and

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building a strong functional base with a program based on their weakest

links.
This is the biggest issue that I see. People skipping steps in hopes to
progress faster, but skipping steps will eventually leave you lacking on
the progress you could have made, stuck at a plateau forever, or worse
case scenario, injured and unable to train.
So what are the steps? Where do you begin? First thing you should do
before starting any program is go through a proper movement screen
and/or assessment to see what your body needs. A screen will make sure
you are safe to exercise and will uncover what could potentially cause
injury or increased dysfunction. I recommend finding a quality therapist
or FMS Certified fitness professional to screen you to find your specific
strengths and weaknesses.
Say for example that you have a significant strength imbalance in your
hips, one side is stronger or more functional than the other, and you are
doing box jumps in your training. With a major imbalance, repeated
jumping could cause future injury; therefore you shouldn’t be jumping
at this time, you should be doing some corrective exercises for the hip.
Instead, you unknowingly do the jumping on the bad hip and suffer an
inevitable knee or back injury from the jumping, making it impossible
to reach your goals while injured. Best-case scenario, you aren’t getting
the results you should be getting from the jumps because even though
it looks right, your body is doing it wrong, and if you are doing an ex-
ercise wrong you will get the wrong results. It’s not your fault, you just
didn’t know. Get a quality screen and you will know your weakest links
and you can start to improve them one by one, until you reach the level
where you can do extremely intense workouts without a risk of injury.
Sometimes it’s not about giving your body more; sometimes it’s about
taking things away to improve results. Say for example you have some
mobility issues with your shoulder. It would be counter-productive in
most cases to do overhead presses until you increase shoulder mobility.
So therefore, you would be giving your body what it needs by doing
shoulder or thoracic spine mobility work instead of overhead pressing
and only do overhead pressing when ready. Yes, you are eliminating over-
head presses for a while, but you are moving forward, not backwards,
with this approach. You are giving your body what it needs. Once again,

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without a screen you would not know you have a shoulder mobility issue
to begin with.
II. A Proper Workout Is More Than Just Picking Exercises
Now that you have been screened and know your weakest links or risk
factors, how do you design a workout around it? We talked about needs-
based programming and this is definitely comes in to play when picking
the exercises. This is the ‘meat and potatoes’ of your program and this is
when a proper assessment really comes into play.
In my opinion, and the opinion of many other great trainers, a typical
workout should consist of at least the following:
A. Tissue Quality – Sometimes fascia can get tight spots or “trigger
points” that can lead to pain and/or movement compensations which
can lead to a lack of performance or injury. It’s important to make sure
that you spend time on improving or maintaining tissue quality for over-
all health and performance. Foam rolling, tennis balls, golf balls etc., are
good tools for tissue work, but regular massage and manual therapy is
always best. A screen will allow a fitness professional to show you the
areas that are high priority, but spending some time on a foam roller is
typically a good assessment tool. You feel the tight areas very quickly.
B. Corrective Exercise – This is the part of the workout where working
on your weakest links is very important, and also the part when getting
a screen/assessment will come in to play most. Corrective exercises are
exercises that typically work on mobility and/or stability issues that you
may have. An example would be that if you lack shoulder mobility this
would be the best time to do exercises that increase shoulder mobility.
Doing this will get you better prepared for your workout.
C. Warm-up - Most elite trainers continue to incorporate mobility and
stability exercises into the warm-up also, or do not separate the two at
all. If separate, these warm-up exercises are usually more dynamic than
the corrective exercises to get loose, and get the blood flowing before
moving into a more intense work period.
D. Power/Strength – I could write an entire chapter on just this section,
but the most important things I feel I need to include is that it’s im-
perative that you keep your workouts balanced, and make sure you are
not doing exercises above your current fitness level. All of the corrective

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exercise in the world will not do a thing if you are doing exercises that
will do more harm than good. Once again, a screen will tell you your
risk factors and what you should and shouldn’t be doing and where you
should begin with your strength-training program.
E. Conditioning – Working the heart is always important, but make a
point to mix it up with other things besides cardio machines and running.
Also, running may not be a good idea if you have hip issues, or other issues
such as gluteal amnesia or ankle mobility issues. Again, a screen will allow
you to know which type of conditioning is right for you.
F. Cool-down/Flexibility – A cool down is needed to let the heart rate
decrease after intense exercise. This is a great time for general stretching
and continuing to work on your specific mobility issues.
III. A Proper Program Is More Than Just A Great Workout
A fitness program is not just a workout. A program is a planned road-
map of everything that you need to take into account that will need to
be addressed to reach your goals.
Things to consider when designing your fitness program should include:
A. Goals - Goal setting is one of the most important things people look
over when starting out on a fitness plan. Most of the time people set
some sort of goal, but in my experience most goals I’ve seen are usually
very vague and almost never have a real action plan to achieve the goal.
It’s important to make sure you have long term and short term goals
that are measurable and realistic. It’s also important to define the true
reasons why you want to achieve your goal. This is important to know
for the times when it’s hard to stick to your plan. Lastly, a great tip to
achieve success is to think about obstacles that could keep you from
reaching your goal now, and think of a few options to help you overcome
those obstacles now, before they actually become an obstacle.
B. Nutrition - Regardless of your training goals, nutrition plays a huge
part in your success. Building lean muscle should also be a priority re-
gardless of your goals, and nutrition and training together are what will
give you the results you want. Make sure that you fuel your body with
quality clean foods, and make sure you fuel up after your workout to
build lean muscle and help with workout recovery. It’s important to
make sure you have a protein shake or meal within 30 minutes of your

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workout to maximize the benefits of post-workout nutrition. This is

a topic that you should spend time frequently researching and setting
small goals each week to obtain your nutrition goals.
C. Support System – It’s tough to do things alone. Make sure you align
yourself with quality people and that is what you will become. If your
goal is weight loss it might not be a great idea to go to lunch with the
friends who don’t eat healthy. Seek out successful people and you will
dramatically increase your results. Find someone or a group of people to
hold you accountable for reaching your goals, and help hold them ac-
countable for theirs. It’s always easier with teamwork.
In Conclusion
Now that you know what your body needs and what it takes to succeed,
you can now get much better results from your workouts without killing
yourself in the process. Training smart will allow you to take your train-
ing to the next level and reach your goals faster than you ever thought
possible. You can’t put a price on education and educating yourself about
your body and mind, and giving them what they need is the best thing
you can do for yourself.
I wish you the best of luck in your journey to educate yourself on your
specific training needs and putting together an action plan to achieve
success the smart way, not the hard way.

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About Steve
Steve Long is the owner and program design specialist for
Complete Fitness Results, and co-owner of 2 other fitness
businesses. Steve has made quite a name for himself in the
fitness industry by being voted Top 5 Best Personal Trainers
in St. Louis in 2010, being voted on of the Top 25 Industry
Rising Stars in 2011, and was also a nominee for Boot Camp
Owner of The Year in 2011.

Steve has trained a variety of clients ranging from ages 6 to 80 in over 8 years in the
health and fitness industry. He has assisted clients in many aspects of heath, fitness,
weight loss, performance training, nutrition, and more. Steve is known for his practi-
cal approach to training and blending the many benefits of corrective exercise into
highly metabolic conditioning and fat loss programs. Steve has been mentored by,
and continues to learn from the best professionals in the industry, bringing the most
cutting edge programs to Complete Fitness Results, other fitness trainers, and fitness
enthusiasts everywhere.

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 FROM JOE TO PRO - WITHOUT MACHINES

CHAPTER 26

From Joe To Pro -

Without Machines
By Kyle Jakobe

W hen I headed to my first day of freshmen orientation in high school,

I thought that life was going to be easy. You see, I had grown up in
a small town where I had developed a love for basketball. In no time, I
was the best basketball player I knew in my area. In my eyes, this made
me the best basketball player in Maryland! Obviously, my rapid ascen-
dance couldn’t be due to the fact that I lived in a small town dominated
by lacrosse. More likely, my meteoric rise to greatness was due to how
awesome I was. I was living the dream.
Ok. I wasn’t quite this delusional, but I also wasn’t prepared for what
awaited me at McDonogh School in Owings Mills, MD. My untouch-
able mindset came to a screeching halt when I waltzed my 14 year old,
5’3”, 125 lb. frame into McDonogh’s freshman orientation. As I walked
through the door of the athletic center, I came to the humbling realiza-
tion that my head was at the same height as everyone else’s belly button.
My initial fear was then overcome by jubilation. I became excited that
my Coach had invited soooo many NBA players to greet ME at fresh-
men orientation. The room was full of 6’2”, 6’4”, 6’6” and 6’7” physical
F-R-E-A-K-S. This school is the best! I didn’t know who they were,
but it was pretty obvious they were pros. This is right about when every-
thing came crashing down.
As I stood in the gym, watching the pros throw down circus dunks, rain

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threes from NBA range and run down the court like gazelles, I asked my
coach, “Coach, who are these guys and who do they play for?.” With a
smile that wrapped around the back of his head, he replied, “Kyle, those
are your classmates. They are incoming freshman just like you.” UH-
OH. My internal soundtrack went from James Brown’s “I feel good” to
the doom-ridden beat of Darth Vader’s “Imperial March.”
It was at this point I realized that I was going to have to train smarter to
ever have a chance to play basketball at McDonogh. Instinctively, I had
always worked hard, but now I had to make sure that I was working hard
and smart. I quickly decided that I didn’t like how most of the kids would
walk in the weight room, bench press, talk and then leave. If I EVER
wanted to play high school basketball at McDonogh, I had to be different.
I created my program based off of where I thought the other athletes’
workouts seemed deficient. Instead of doing one exercise five times-a-
week (i.e.-bench press, bicep curls, squats), I decided that I wanted to
work a variety of muscle groups. My training education was minimal,
but I couldn’t justify how overtraining certain muscle groups and ne-
glecting others was going to improve my performance and fitness level.
Also, I was convinced that I had to combine resistance training with
movement patterns within my workouts. My reasoning? I knew that I
needed strength, but I couldn’t sacrifice my ability to move. Instead of
resting between sets of resistance exercises, I incorporated basketball
movements: slides, jump rope, box jumps, etc. This added an element of
conditioning to my workouts while helping me to hone the movements
needed on the court.
Ok. So here’s how things ended up for the lanky little overconfident
chump from Jacksonville, MD. My freshman year didn’t go as planned. I
didn’t make the Varsity basketball team. Actually, I didn’t even make the
JV basketball team! I was a starter for the Fresh/Soph boys’ basketball
team. Since the school didn’t have uniforms for fresh/soph, we wore the
reject uniforms from the JV Girls’ Basketball team! Needless to say, the
excess room in my chest region was a bit awkward. Life had had better
moments.
Fast forward. Entering my senior year, I had yet to log a minute on
Varsity basketball. After sitting out the 1st 3 weeks of the season with
mono and strep throat, I worked tirelessly to restore my conditioning

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levels using my high intensity hybrid program. Eight games into the
season I was receiving meaningful playing time for the 1st time in my
varsity career. Halfway through the year, I was splitting time with our
starting point guard. By the end of the season, I was still coming off of
the bench, but I was logging more minutes than two of our starters. I
was not a superstar. I just did exactly what I trained myself to do: Never
fatigue, play great defense and knock down open shots. We three-peated
as conference champions.
In case you were wondering what happened to those teammates: The
starting point guard is in his 7th year in the NFL. Our shooting guard
went to Penn State on a full ride for football. The starting small forward
went on to play basketball professionally in Europe. Our Power Forward
played 4 years of basketball in the Ivy League. Our Center still plays pro
basketball in South America.
As for me? I went on to play 4 years of college basketball where I majored in
Health and Physical Education. After college, I trained at colleges, high
schools and gyms for nearly 5 years before opening Sweat Performance in
Timonium, MD. I have trained absolutely every type of person you can
imagine – 400-pound diabetics, disastrous injury histories, pro athletes,
the elderly, etc. I have seen it all! Within the realm of reason, my phi-
losophy has remained the same since high school: Training in its purest
form should strengthen the body and mind while enabling safer and
more efficient movement patterns. If at any point, resistance training is
not properly balanced with free movement, then the training program
should be altered. The majority of people work out to create a more lean
and athletic physique. Well, in order to look like an athlete and feel like
an athlete, you need to train like an athlete. If you want to enhance your
life, boost your confidence, get in incredible shape and look like an ath-
lete, follow these five steps!
FIVE Steps to go from Joe to Pro
1. Ditch the Machines
One of the most important parts to training like an athlete is incorpo-
rating balance and stabilization into your program. Unfortunately, most
machines take away your body’s natural responsibility to balance resis-
tance through a full range of motion. Many machines lock you into a
predetermined range and plane of motion causing a deep neglect of your
stabilizing muscle groups. By balancing the load, machines take care

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of the hardest part for you! Instead of machines, incorporate dumb-

bells, bands, medicine balls, stability balls and your own bodyweight. By
ditching machines, you will build lean muscle tissue more easily, reduce
your risk of injury, increase mobility and improve your level of body
awareness. We do not have one machine at Sweat Performance. All of
our clients—from boot camp members to NFL, NBA, MLL and Olym-
pic athletes—train without the use of machines… and you should, too!
2. From Gollum to GOLLL-LLLLYYYY
Athletes, and most people in general, have adopted a train your front
first mentality. This means most people go into a gym and train their
chest, quads, biceps and abs while neglecting their back, glutes, ham-
strings, etc. That’s why many workout enthusiasts start to look like Gol-
lum from Lord of the Rings. From both a postural and performance
standpoint, placing an emphasis on the training of anterior muscle
groups is very inhibiting. By strengthening the posterior of your body—
hamstrings, glutes, back—you will gain results faster and safer. If that
doesn’t convince you, just think about how we view the body in society!
In women and men alike, the most commonly critiqued areas of the
body are the chest and butt. In order to make your butt look great, you
must engage it in your workout. In order to make your chest appear
larger, however, you need to train your back. A stronger back will pull
the shoulders back into alignment and help to accentuate the chest. My
rule of thumb for the upper body is a 1:2 ratio. For every chest exercise
you do, make sure that you complete two back exercises. For every hip
dominant exercise that you do, make sure that you complete at least one
hamstring exercise.
3. Major Muscle Groups
Focus on training your major muscle groups. Do not spend time isolat-
ing your biceps, triceps, abs and calves. If you want to see serious results,
you should NEVER waste your time isolating small muscle groups. By
training your major muscle groups, you will burn more calories, build
lean muscle far more quickly and STILL work your small muscle groups.
More lean muscle results in a higher metabolism which means you will
burn more calories even when you are at rest! My high school, college,
and pro athletes have incredible physiques and I never have them do a
bicep curl, crunch, calf-raise or tricep extension. Biceps, triceps, calves
and other small muscle groups are used as secondary movers during ma-
jor exercises such as pull-ups, dumbbell press and stability ball leg curls.

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4. Movement in workout
Historically, working out is viewed solely as either lifting weights OR
cardio. When training like an athlete, it is important to blend the two.
It is not functional for an athlete—or anyone looking to be fit—to en-
gage in stationary exercise patterns for extended periods of time. On a
daily basis we walk, run, dance, climb stairs and go through many other
movement patterns. Our bodies are meant to be mobile and that should
be reflected within your workout. Use ladder drills, jump rope, slides,
running, plyometrics and other movement-based exercises to maximize
your training time, burn more calories, improve motor skills and en-
hance your cardiovascular system.
5. Workout with a partner
Find a workout partner! A workout partner will be your version of a
teammate. They will help you work harder, stay accountable and em-
brace the grind of the workout. Every one of my clients works out with
a group. Nothing is more motivational than competition. I know the
famous saying, but unless you are Tom Brady, Michael Jordan or Wayne
Gretzky, the greatest competition is not yourself! Find a workout part-
ner TODAY.
Below, I have provided a workout that will jumpstart your mission to
look and feel better immediately! I hope you are prepared to eliminate
fat, build lean muscle and gain the ultimate confidence in your body. Get
started now!
GYM WORKOUT
Circuit 1
A. Bulgarian Split Squat 3 x 12 each leg
B. Physioball Leg Curls 3 x 12
C. Jump Rope 3 x100
Circuit 2
D. Flat Dumbell Press 3 x 12
E. Pull-ups 3 x 12
F. Sprints 3 x 30 seconds—
Circuit 3
G. Bodyweight Rows 3 x 12--
H. Glute Bride 3 x 12
1. Slides 3 x 30 seconds

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EXERCISE FORMAT
A. Bulgarian Split Squat
Stand in a stationary lunge position. Place your rear foot firmly on top
of a bench or box no higher than 18 inches. Set your core and maintain
an erect torso as you descend until your thigh is parallel to the ground.
Keep your front heel firmly on the floor throughout the motion. You
should feel a stretch in your rear leg’s hip flexor as you descend. Drive
upward and exhale as you ascend out of the deep lunge. Complete all
repetitions with one leg, then switch to the other leg to complete the
same number of reps. Start using bodyweight, but progress to holding
dumbbells or using a barbell across your shoulders.
B. Physioball Leg curls
Lying flat on the ground on your back, place your legs (just below your
calf ) up on a Swiss ball, toes pointed up with hips on the floor. Start
by pressing your hips up so that your shoulders, hips and ankles are in
a straight line. Pull the ball in towards your body by flexing your knee
and extending your hips into the air. In a controlled motion, let the ball
back out until you are in the starting position. That is one repetition.
Your knees, hips and shoulders should remain in line during all parts of
the exercise.
C. Jump Rope
Using a jump rope, mix in two-foot, one-foot, side-to-side, front-to-
back and double jumps. All jump rope sets should be completed by reps,
not time. Otherwise you may find yourself making purposeful mistakes
as your precious time slips away!
D. Flat DB Press 3 x 10
Perform a flat DB press by evenly lowering the weights down and out
until your elbows drop just slightly below ninety degrees. Drive the
weights up and in until your arms are fully extended. Your wrists should
remain over your elbows throughout the range of motion
E. Pull-ups:
Using a neutral grip (palms facing in towards each other) with hands no
wider than shoulder width, start in a complete hanging position under a
fixed bar. Lifting your chest up, drive your elbows out and down to raise
your body until your chin is above the bar.

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F. Sprints
Using a treadmill, elliptical or open space, perform 30 seconds of high
intensity cardio.
G. Bodyweight Rows
Lie on the floor underneath the bar (which should be set just above
where you can reach from the ground). Grab the bar with an overhand
grip (palms facing AWAY from you). Contract your abs while keeping
your ears, shoulders, hips and ankles in a straight line. Pull yourself up
until your chest touches the bar. Lower yourself back down.
H. Glute Bride
Lie face up on the ground with your arms to the side, knees bent, and
heels on ground. Lift hips off the ground until knees, hips, and shoul-
ders are in a straight line. Hold 2 -3 seconds, return to start position and
repeat for prescribed number of repetitions
I. Slides
Using any open space, shuffle laterally for 30 seconds. During the move-
ment, keep your chest out, shoulders back and knees bent so that you
remain in a half-squat. Try placing two markers 5, 10 or 15 yards apart
from one another. Slide back-and-forth between the markers as fast as
possible for the prescribed period of time.
Are you interested in an athlete workout that requires no equipment at
all? Check out the Press Box section of www.sweatperformance.com
and look for, “The Weightless Workout!”

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About Kyle
Kyle Jakobe is the owner of Sweat Performance—an elite
sports performance facility located just north of Baltimore,
MD. He has been featured as a fitness expert on Fox Sports
Radio, ESPN Radio, PressBox Live Sunday and the MASN
Channel. Kyle has been the strength coach at the prestigious
McDonogh School in Owings Mills, MD for the past 5 years.
Over that time, McDonogh has proven itself to be one of the most dominant high
school sports programs in the entire eastern region.

In addition to operating the Sweat Performance business, Kyle trains athlete groups
and adult boot camps within his facility. He currently trains athletes who compete
at the professional, collegiate and high school levels. He has trained All-Americans,
Collegiate National Player of the Year recipients, NFL Pro Bowlers and NCAA National
Champions.

Kyle also runs Kobe Performance - a basketball skills-development program. Through

Kobe Performance, he has produced over 30 Division 1 basketball players and 30
professional basketball players.

To learn more about Kyle Jakobe and how you can improve your performance, body
and life, visit: www.sweatperformance.com

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 HOW TO DESIGN ‘GUARANTEED RESULTS’ TRAINING PROGRAMS

CHAPTER 27

How To Design ‘Guaranteed

Results’ Training Programs
By Jon Le Tocq

W hen I first qualified as a trainer, I worked at the typical chrome-

plated leisure club that looked like an Egyptian bazaar where mem-
bers chose whatever took their fancy each day. The concept of following
a set program that would DEFINITELY produce results, was deemed
‘unnecessary’ by many.
One day I approached a middle-aged guy on the ‘pec dec’ with a super-
size spare tyre. I suggested a few changes to his program and got a reply
I will never forget.
“Thanks son, but I’ve been doing the same program for nine years, so I
don’t need all your new fancy stuff.”
NINE YEARS IN THE GYM AND STILL FAT!
I wish I could say this was a rare occurrence, but it’s now a rarity to find
someone who HAS got the body they want. I had to get out and work
with people who genuinely want to see change, be the change and not
just be entertained with TV’s and lycra.
I’m still learning and always will be, but with more and more people
qualifying as gym instructors and personal trainers, yet rapidly increas-
ing rates of obesity and ill health, I can categorically state one thing:
Most of the industry is getting it seriously wrong in attempts to just
entertain or sell stuff.

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Having worked with a professional rugby player, Guernsey First XV

Rugby, Guernsey Cricket, numerous amateur athletes, a lady who went
from 20 stone 10 to 10 stone 5, nurses, GP’s, office workers, lawyers,
under 18’s, mums and just about every profession you can imagine, I’ve
seen a few things work, but many more fail. The catch is that some pro-
grams can be guaranteed to work for some people, but not others.
Here’s what I know so far…
Balanced Programs
Guaranteed results programs don’t look at balance in terms of work-
ing opposing muscles the same – but aligning where you are now with
where you want to be.
Desk Jockey Dave is a round-shouldered office worker. Performing
equal numbers of sets and reps on his chest and upper back will simply
make him bigger or at least stronger in the same poor position. His
risk of shoulder injury or back problems will not improve and will most
likely get worse unless he starts to work more on his back than on his
chest to address the existing imbalance.
Desk Jockey Dave’s glute muscles are also likely to be suffering from
some kind of dysfunction due to sitting down all day. He thinks he is
doing the right thing by doing lots of squats, deadlifts and lunges for
a ‘balanced’ workout, but in fact he is overloading those muscles which
have to compensate for glute weakness, in particular his lower back.
This is made worse in the presence of poor ankle or hip mobility.
At the other end of the spectrum, focusing all your efforts correcting
the posture of a rugby player or cyclist, can in fact DETRACT from
their performance. In the grand scheme of life it may help these people
to improve their posture, but in terms of their sport, performance may
well drop because their body has adapted to an optimal position for their
sport which you are now trying to break down.
What’s optimal for elite sport, fast muscle gain or movie star fat loss,
isn’t always optimal for health and vice-versa. Whilst health should fea-
ture heavily in all programs, there is a need to switch between methods
if particular goals are required…and fast.
“If all you have is a hammer, everything begins to look like a nail”.

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Don’t try to create a program based on entertainment – you can’t guar-

antee results that way. For instance, if you want to complete a sub 1
hour sprint triathlon, don’t do 2-3 hours per week ‘pumping the guns’ or
doing torturous 1 hour conditioning sessions.
Be specific. Every session and every exercise moves you closer to, or
further away from, your goal.
Make Room For Success
Is there room in your life for the Guaranteed Results program? If it is
impossible to fit it in with your responsibilities as a parent, employee or
business owner, the program will fall flat.
Sacrifices need to be made to be successful in anything, but they also
need to ‘fit’ certain other criteria.
How To Make The Program Fit
Health and fitness programming has become about how many sets and
reps are required for strength versus power; endurance versus muscle
growth. It seems so long as we get these right, we know we’re in the
ballpark for good results.
Unfortunately, these factors are sometimes the LAST piece of the
jigsaw – particularly outside of the elite sport world where training and
competition is often the only concern.
Take Desk Jockey Dave.
His mate has stacked on 10kg of muscle in six months, training six times
each week. Dave fancies a piece of the action since seeing his muscular
body disappear when the kids arrived on the scene…
He tries the program for two weeks then finds his muscles ache all the
time, he’s falling asleep at work and he’s put on virtually no muscle.
Now, Dave and his wife have two kids to run around after on top of
his stressful finance job, and his levels of the stress hormone cortisol are
through the roof. Cortisol is affected by chronic stress levels and not only
does it have a catabolic affect on muscle tissue, but it also creates systemic
inflammation, greatly affecting recovery. The program is now just piling
more stress on to Dave’s body and mind and dragging him down further.

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Dave’s wife Caroline is also failing to see any results at her new Intense
Bootcamp combined with a high protein, low fat, low carb diet, even
though it did wonders for her friend. No matter how hard Caroline
tries, the weight won’t shift, so she cuts more calories. Now she’s tired
all the time and gets severe hunger cravings resulting in Saturday night
binges. She’s actually putting on weight!
Again, the reason is that the program is not right for CAROLINE. It
works for her friend who can relax by the pool and have a sauna whilst
Caroline tears her hair out running around after the kids.
Caroline is also a serial dieter. Every diet she has done has further dis-
rupted her hormones including her insulin (controls blood sugar) and
leptin (controls hunger and appetite).
In between crazy starvation diets, Caroline binges and eats lots of bad
food, so her digestive system is clogged up with processed food and high
levels of meat – dragging her energy levels down even more. Leptin is
no longer produced properly in Caroline, so she doesn’t get the proper
“I’m full” signals, hence the constant hunger pangs.
Her adrenal glands are also malfunctioning, unable to keep producing
high levels of adrenaline to cope with all the daily stresses and chal-
lenges. So the bootcamp which SHOULD bring fat loss doesn’t work
for Caroline. She doesn’t have the energy to train hard, and the high
protein diet isn’t helping because it’s dragging her energy levels down
even further.
What should Caroline do?
Cardio, Weights, Aerobic Exercise or High Intensity Interval Training?
There are so many ways to train it can look like a minefield! Go on the
internet and you’ll see people arguing over long-steady cardio, intervals
or no cardio. Some favour heavy strength training for joint and ligament
health as well as muscle gain, whereas others never go near weights for
fear of ‘bulking up’.
The truth is that ALL of the different modes have incredible value
in guaranteeing results in certain situations. The key to programming
them in requires looking at the individual’s goals and their current stress
levels, fitness levels, time availability and body type.

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For instance, metabolic conditioning with kettlebells, ropes and tyre-

flipping is a fantastic way to increase work capacity, burn body fat and
rapidly increase stamina levels FOR SOME PEOPLE. However, for a
stressed-out office worker and single Mum of three, it may be the straw
that broke the camel’s back.
When an individual’s ‘stress bucket’ starts to brim over, it can manifest
itself as backache, depression, weight-gain, illness or mood swings. In
this case, the best choice would be a relaxation program including some
deep breathing or yoga, mind-awareness coaching and light aerobic car-
dio program which gets the individual out in the open air and oxygen-
ates their blood. The emotional freedom associated with running can
make an instant difference to mood and hormones, greatly improving
the chances of success.
The cardio work could involve some basic bodyweight movement pat-
terns, but in such a way that doesn’t involve working to failure or stress.
Lets assume Caroline can perform 10 good repetitions of bodyweight
squats, push-ups and reverse lunges. A good way to start training would
be performing 5 sets of 5 reps of each exercise to introduce movement
and training principles without smashing her into the floor!
At first, I wouldn’t even time any runs or measure distances. Just let
Caroline have some fun and leave with a feeling of progress and ac-
complishment. Use some boxing to de-stress and get a good sweat on.
Caroline should not be attempting to become the next Miss CrossFit
2011 just yet!
The Fantastic Four For Highly-Stressed People
If you are permanently stressed, you should look to optimize…
1 - Oxygenation
2 - Perspiration
3 - Defecation
4 - Urination
Ensure totally clean nutrition, controlling animal protein consumption.
Drink loads of water and schedule some light, relaxing exercise. This
will help reset hormones, flush out toxins which drag energy levels down
and affect brain performance, improve digestion and optimize meta-
bolic function for fat burning.

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The key to program management going forward lies in knowing when

to ‘up the pace’, but there is no black-and-white answer. It takes careful
observation.
When you see life come back and a zest for exercise reappear, you can
start introducing fitness tests, and bring in some free-weight training,
progressing to harder sessions. The session structure is dependent on the
goal, not what you like doing!
Be prepared however, to take a step back should life become too stressful
again, making it difficult to cope with hardcore training on top.
If You Can’t Gain, Don’t Train
You either move forwards or backwards with fitness training – there is no
in-between!
The key lies in getting to know yourself and recording your physical and
mental reactions to times of stress, methods of training and the results.
Track…
1) Your weight and body fat
2) Performance indices such as your favourite 5k run or weights lifted
3) Your emotions and energy levels as the program progresses
4) Your resting heart rate
5) Your blood pressure
These five factors will tell you all you need to know about whether
Guaranteed Results are around the corner.
The Guaranteed Results Program
You should have realized by now that recommending one program
is like playing ‘Pin-The-Tail-On-The-Donkey.’ Instead, here are the
principles for different goals for you to grasp and apply daily.
In addition to the points below, all categories require adherence to a
clean, natural diet, the details of which can’t be covered sufficiently here.
However, if you only drink 2-3 litres of filtered water eat lean, organic
proteins, lots of vegetables, healthy fats and keep starchy carbs to post-
training meals, you won’t be far off!
1. STRESSED OUT BUSY BODY

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You need to…

…reset hormones by making time for relaxation, breathing and an ab-
sence of technology and sources of stress.
…introduce light aerobic work, which can include bodyweight exercises
and traditional cardio (taking into consideration impact and obesity factors)
…avoid stressful, anaerobic exercise for the first few weeks.
Typical session:
Movement preparation circuit 15 minutes
Boxing 5 rounds of 1 min 30 with 1 min 30 light jog to recover
Dynamic stretching and yoga movements 10 minutes
Seated deep breathing 10 minutes
2. FAST FAT LOSS (ASSUMING LOW DAILY STRESS LEVELS)
You need…
…full body resistance sessions 3-4 times per week
…sessions beginning with hypertrophic work and ending with metabolic
conditioning work (high intensity, short rest breaks and ‘Timed’ chal-
lenges of 10-15 minutes)
…possibly extra aerobic intervals 2-3 times per week (6-10 x 200-400m
@80% of max effort on each interval with walk back or jog back recov-
ery). This may be unnecessary if you are a tall, lean body ectomorphic
body type.
Typical session:
A1: Overhead press 3 x 8 reps 30 seconds rest
A2: Reverse lunge 3 x 10 reps each side 30 seconds rest
B1: Step up 3 x 8 reps each side 30 seconds rest
B2: Push up 3 x 15 reps 30 seconds rest
Finisher:
As Many Rounds As Possible in 15 minutes…
20 burpees
100m sprint
50 reps on battling ropes
3. MUSCLE BUILDING
This is another area in which one size doesn’t fit all.

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A boxer may want to gain weight but maintain his lethal, lightning bolt
of a right hook – so he should not be performing slow grinding bench
presses which reduce his rate of force production. He also won’t want to
ache so much that he can’t lift his arms tomorrow!
A bodybuilding competitor however, may not care how fast he can
punch, and slow repetitions may work better for tearing muscle apart
ready for being rebuilt bigger.
A rugby player might need more size, and so needs to be packing on
muscle and gaining strength for performance.
So we might look at a strength-hypertrophy program (with the focus on
hypertrophy) in the off-season, moving to a greater focus on strength
and power as we get closer to the start of the next season.
In all circumstances, I would always have a Big Bang heavy strength ex-
ercise at the start of each session such as squat, deadlift or overhead press
followed by non-competing supersets. I would also add some sprints for
the athletes.
The method, rep ranges and tempo of lifting would change if we want
to guarantee results for all three guys.
Typical upper body session:
A1: Hang clean 5 sets of 5 60 seconds rest
B1: Overhead press 7-9 reps, 3-5 reps, 10-12 reps
B2: Single arm row 10-12 reps, 6-8 reps, 12-15 reps
C1: Reverse ab curl 3 sets of 15 30 seconds rest
If you need to shed some fat, finish with 10-15 minutes intense condi-
tioning work such as battling ropes, tyre flips and kettlebell complexes.
There is no need to over-complicate things with twelve different exer-
cises.
Go heavy and go hard on the basics.
Guaranteed Results
The only way to ‘guarantee results’ is to get everything spot on for each
individual’s goals and current physical, emotional and lifestyle status.
To do this requires awareness of what’s happening day-to-day, week by

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week and month-on-month.

If you can’t do this for yourself, hiring a trainer is essential – otherwise
you face years of playing Pin-The-Tail-On-The-Donkey in the gym.
There ARE Guaranteed Results out there for you, but they don’t come
in a ‘done- for-you’ neatly packaged DVD!

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About Jon
Jon Le Tocq was voted UK Personal Trainer of the Year 2011
and owns Storm Force Fitness, Guernsey’s leading body
transformation company.

You know those days when you look great, have loads of
energy and feel invincible?

Jon makes that happen.

He and his team of trainers help over 150 people per week achieve their body trans-
formation and sports performance goals – through the Guernsey Fitness Camp,
strength and conditioning for teams and exclusive personal training services.

Founding Storm Force Fitness in 2009, Jon has rapidly established himself as the ‘no
nonsense’ trainer who inspires his clients and followers to achieve much more than
they thought possible, with a talent for pushing the right buttons at the right time.

Having studied with some of the world’s leading experts, Jon has an arsenal of train-
ing and nutrition weapons for any goal, fast-tracking his clients through their pro-
grams in record time.

Jon’s fat loss and strength and conditioning expertise are highly sought after in
Guernsey, with the leading sports teams training with Storm Force Fitness in order to
rise up the national and international divisions, and hundreds of individuals attending
his various workshops and seminars.

To learn more about Jon Le Tocq and how you can work with Storm Force Fitness in
person or online, visit: www.stormforcefitness.com
or email: info@stormforcefitness.com .

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CHAPTER 28

Self-Limiting Exercises
By Alwyn and Rachel Cosgrove

F irst introduced to the term ‘self-limiting exercise’ a few years ago

while speaking with Gray Cook (while teaching together at a Per-
form Better one-day event). Gray was talking about the book Born to
Run by Christopher MacDougall and the ‘barefoot running’ idea.
Running barefoot is what can be classified as a self-limiting exercise –
the body cannot over-stride or heel strike because the immediate feed-
back (in this case – pain) auto-corrects the form of the runner. In fact, it
is completely self-limiting as there is no way of creating overuse injuries
either – the foot and the joint impacts of running will prevent overuse
as you’ll stop running. You can’t do it incorrectly.
Barefoot running then is essentially a perfect exercise. However – when
we introduced the running shoe with padding – we put a problem in
there. But, to be completely fair, shoe manufacturers thought they were
creating a solution. The body, when wearing padded shoes, is now no
longer given immediate feedback to adjust or correct running form, and
the very nature of the thick sole of the shoe can allow runners to per-
form far more volume than their muscles and joints can handle with
poor running form. The results? Inevitable injuries, as exhibited by
many, strapped up, knee-supported runners you see.
A self-limiting exercise, as defined by Gray “requires mindfulness and an
awareness of movement, alignment, balance and control. In self-limiting
exercise, a person cannot just pop on the headphones and run or walk on
the treadmill fingering a playlist or watching the news on a well-placed

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monitor. Self-limiting exercise requires engagement”

Adding to this definition is that a self-limiting exercise provides an au-
tomatic, yet natural obstacle or built in “abort” mechanism that prevents
you from doing the exercise wrong, or doing an excessive volume.
I suppose my first exposure to self-limiting exercise was via martial arts
training, and in particular sparring – if you don’t protect yourself, you get
hit – immediate feedback in the form of a punch on the nose!
Another example is stair climbing. Near our house, there are about 80
stairs going up the side of a hill where many people frequently get their
workout done. Stair climbing is also self-limiting. You can either pick
your foot up and step up to the next step or not. You may need to slow
down or if you are in great shape, you can run up the stairs. If you are
not strong enough or fit enough you simply will not be able to climb the
stairs and it is hard to do it wrong, you just won’t be able to do it. You
can either step up or not.
With speed and agility training, the CHAOS system, as devised by
Robert Dos Remedios of open-response is self-limiting – athletes are
left behind or fall if their technique or direction change isn’t perfect –
very different from closed-response (when you know when you’re going
to change direction).
At Results Fitness we have realized that it also applies to many of the
traditional exercises we use. For example – The Turkish Get-up, invert-
ed rows, bottoms-up kettlebell pressing are all self-limiting. It’s hard to
do too many bottoms-up presses; you won’t be able to keep the kettlebell
in position.
With inverted rows – either the core, or the grip strength limits you.
And with Turkish get-ups – you’ll either remain stuck to the floor or
have a weight drop on your head! There are more – jump rope can’t be
performed incorrectly or to excess, the battling ropes system, suspen-
sion training and the stability ball all have built-in corrections or “abort”
mechanisms in their very nature.
As we studied the concept of self-limiting exercise more, we started to
think of it in terms of fat loss training. In fact, self-limiting exercise may
be one of the reasons why our fat-loss programs at Results Fitness are
so successful. Self-limiting exercise performed in a circuit is essentially

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training to technical failure, but without the risk of overuse injury or

sloppy form – it’s just impossible to do poor, sloppy reps. Yet the energy
demands are through the roof. To train with that absolute level of en-
gagement demands so much metabolically that it can be exhausting and
immediate in terms of fat-loss results, yet at the same time being of a
low volume due to the auto-correction mechanisms in place.
Anecdotally, did a recent workout of Turkish Get-ups. Performing a
countdown style workout with 60s rest between sets: 5 reps each side, 4
reps, then 3, 2 and finally a single rep. The last rep took almost as long as
the first set of five. The entire workout, including rest periods, took less
than 20 minutes and consisted only of 30 total repetitions. It was men-
tally and physically tough however - almost exhausting. Despite being
low in volume, and short – the metabolic demands were off the charts.
Can self-limiting exercise be the future of fat-limiting exercise? Natu-
rally imposed loads seem to train the weakest links, with a high meta-
bolic cost – naturally!
To summarize, what makes an exercise self-limiting?
• Body is given immediate feedback (you immediately know you when
you are doing it wrong)
• Any exercise that is governed by grip strength, breathing, balance,
postural alignment or co-ordination
• Hard (but not impossible) to do incorrectly
• Requires mental engagement – Gray cook calls this, “Forced Focus”
• It can be auto corrective
What self-limiting exercises are not….
• Automatic cure alls
• Too difficult to do (they must be appropriately challenging)
Here are some examples of some of the self-limiting exercises that we
employ regularly at Results Fitness:
• ½ and tall kneeling chops and lifts (balance and small base of support)
• ½ and tall kneeling bottoms up kettlebell presses
• Any “bottoms up” (holding the kettlebell by the handle upside down)
pressing or squatting movement with kettlebells – you’ll lose the
positioning if the core is not tight or the grip strength isn’t there
• Medicine ball throws from various stances – power is inherently self
limiting

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• Turkish Get-ups (this may be the best example of a self-limiting exercise

that there is)
• Farmers walks (walking carrying heavy dumbbells on one side of the body)
– this is self-limiting due to posture, core stability and co-ordination
• Suspension training rows and/or push-ups
• Single-leg squats
• Goblet position squats
• Any offset-loaded lower body exercises
• Using heavy ropes (battling ropes style)
• Chin-ups
• Running uphill or downhill
• Sled pushes and or drags
Here’s a sample self-limiting workout.
Core
1. Planks with feet on stability ball – hold for 60s.
2. ½ kneeling cable chops – select a weight that will allow ten reps
without breaking technique – Perform 2 sets each side with 30s rest
between sets.
3. Suitcase walks – hold a heavy dumbbell in one hand – walk 50 yards
keeping your other arm behind your back and your torso erect. Change
hands and repeat.
Resistance Training
1: Turkish Get up: Perform 3 sets of 5 reps each side resting 60s between
sets.
2a: Goblet Squat – select a load that allows ten reps.
2b: Push-ups with one foot on a stability ball – perform as many reps as
possible.
2c: Inverted-row – as many reps as possible.
Perform as many rounds as possible in 15 mins.
3a Chin-ups – try to stop one rep short of failure.
3b: Single arm bottoms up kettlebell press (start with your weakest
side – do as many reps as possible and match that on your strong side).

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3c: Reverse Lunges with one heavy dumbbell held at shoulder height
(same side as the front leg) – use a load that allows ten reps per side.
Perform as many rounds as possible in 15 mins.
Metabolic
Pick heavy ropes and jump rope. Alternate between the exercises for
30s on, 30s off for 10 total minutes (5 rounds of each).

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About Alwyn
Born in Scotland and initially exposed to fitness training
through an intense competitive sport/martial arts back-
ground, Alwyn Cosgrove began reading and studying any
training-related material he could get his hands on. This led
Alwyn to formal academic studies in Sports Performance at
West Lothian College and then progressed on to receiving an
honors degree in Sports Science from Chester College, the University of Liverpool.

During his career as a fitness coach, Alwyn began with assisting in martial arts les-
sons in 1986 and teaching fitness classes in 1989. He has studied under all of the top
fitness professionals and coaches in the world and has worked with a wide variety of
clientele, from general population clientele to several top-level athletes.

A sought-after ‘expert’ for several of the country’s leading publications, including a

regular contributor to Men’s Health magazine, Alwyn has co-authored three books in
the “New Rules of Lifting” series. He currently spends his time consulting on fitness
training, training clients, training his staff at Results Fitness, speaking on the fitness
lecture circuit and coaching fitness trainers worldwide in their businesses.

For the past decade, with his wife Rachel, Alwyn runs Results Fitness in Santa Clarita,
California - which has twice been named one of America’s Top Gyms by Mens Health
magazine, a gym which specializes in programs for real-world busy people, and
prides itself on “changing the way fitness is done – period!”

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About Rachel
Rachel co-owns and operates Results Fitness with her hus-
band Alwyn Cosgrove, a fitness center in Southern California
for over 11 years. It was voted one of the top 10 gyms in the
United States three years in a row by Men’s Health Maga-
zine. She earned her Bachelor of Science in Physiology at the
University of California at Santa Barbara and holds her CSCS
with the National Strength and Conditioning Association. She has also been certified
by the International Society of Sports Nutrition, USA Weightlifting and with Precision
Nutrition.

Rachel has been featured in numerous magazines including Muscle and Fitness Hers,
Men’s Fitness, Men’s Health, Women’s Health, Oxygen, More Magazine, Runner’s
World, Women’s World, Real Simple, More Magazine, Shape magazine among others.

She currently has her own column in Women’s Health Magazine and is the best sell-
ing author of the book The Female Body Breakthrough, published by Rodale in No-
vember 2009. She has also been interviewed on television on Fox, ABC and WGN
numerous times discussing her book and sharing her message.

As one of the featured speakers for the company, Perform Better, she lectures na-
tionally and internationally on topics such as strength training, fat loss, business in
the fitness industry and nutrition, specifically for women, helping them to reach their
potential in all aspects of their life.

Rachel is also an athlete herself. She is an Ironman Triathlete and has been to the
World Championships on Team USA for triathlon. She has also competed in Power-
lifting and fitness competitions. Extremely goal oriented, she is always looking for a
new physical challenge and draws from that experience – making her a better coach.

As a spokesperson for Secret Deodorant and Nike, she has also been a consultant for
Gatorade, Nike, Women’s Health and Men’s Health Magazines.

She and her team at Results Fitness strive to become the best part of their member’s
day, achieving results and changing lives while having fun doing it! They are on a
mission to change the way fitness is done.

You can learn more about Rachel at: www.rachelcosgrove.com and Results Fitness
at: www.results-fitness.com.

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