Fort Worth Personal Trainers: Dramatically Improve Your Diet! With 2 Simple Changes (VIDEO)

Eating healthy and in a way that gets you results and improves your appearance and health doesn’t have to be hard.

One ot two small changes to your diet can have a PROFOUND positive overall impact to your weight and health.

In this video I share one simple change you can make to your diet that will accelerate fat loss.

Click the Video to Watch
 

Dave
P.s. Summer is right around the corner, don’t get stuck on the sidelines watching all your friends have fun. Get the results you’re looking for in less time than you thought possible.
Click Here=>Fast Start Consult

Fort Worth Personal Trainer: How Ranae 55, dropped 32lbs, 10 Dress Sizes, and Built the Fitness Habit (VIDEO)

Ranae Davis 55, is a busy wife, office manager and Mom to two fur babies.

After steadily gaining weight for most of her life.

And starting and stopping a number of gym memberships over the year..

One day last April in a rain storm she had to run a short distance from her house to her car.

When she dropped into the drivers seat and realized she was completely out of breath and gasping for air, she knew it was time to do something.

In just 9 months Ranea has lost 32lbs, 10 dress sizes, and built her exercise and fitness habit.

She shares the #1 change she made her eating habits that she feels gave her the greatest results.

And she used the 100 BEST FOODS you CAN EAT list to do it!

She also shares what 2 things she avoids when she’s in the grocery store and you can use this tip to improve YOUR nutrition today.

She also took control of her kitchen and environment to make it hard to make bad choices and easy to make good choices by cleaning out all the junk food and replacing it with fruits and vegetables.

Not only did this help her improve her eating habits buy it’s carried over to her family as well.

Ranae also talks about how working out on her own always felt like a chore, and how the Fitness Boot Camp coach and clients continually encourage each other to show up and though out the workout.

Having fun with people you like and enjoy being around is one of those secret ingredients to weight loss and fitness success few people ever talk about.

Finally she says “If you’re a woman of any age looking to lose weight and get in shape, you need to take an inventory and make a decision to what is important to you and try this program out… It will save your life!”

Great story from a great woman!

If you’d like to write your own success story the first step is to…

Click Here=>Fast Start Consult

Dave
P.s. Don’t sit on the sidelines this Summer watching everyone else have fun. Get the results you’re looking for in less time than you thought possible.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: Monday Quick Tip-How To Get Started (VIDEO)

Today I want to answer one of the most important and common questions I get.

Have any of these thoughts crossed your mind?

I need to lose 20, 30 or 50 pounds.

I’m at my heaviest weight ever! (Even when I was pregnant!)

I’ve outgrown my “big” clothes.

I hate the way I look and feel.

I just walked up a flight of stairs and I’m
out of breath!

I am not happy.

And then.

“What’s the best way to get started?”

The best way to get started is to.

Get started.

It really is that simple.

Janet Powers lost over 150lbs. Her very first action was to get up one morning and walk around the block. Everything else followed that first action.

Katii Moore’s first action was portion control, “eating one instead of 10” and has since dropped 60 pounds, and looks 10 years younger. One action started that.

Adele Krause’s first action was to walk into Weight Watchers on a Tuesday. That was also 60lb ago. One simple action.

And that’s how you get started.

By one action.

The power isn’t “what” the action is.

The power is in the action itself.

And it doesn’t even really matter what you do as long
as you do something.

Eat an apple instead of fries. Walk around the block. Do your first jumping jack. Grab a friend and come to boot camp.

They all work!

Everyone of them has worked for others and they’ll work for you too.

When you take action.

And that’s how you get started.

By one decision and one step and one choice.

It really can be done. And you can do this.

”People will do anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. discipline usually means doing the opposite of what you feel like doing.” -Kekich Credo #1

Talk soon.

Dave
P.s.If you’re at your heaviest weight ever, don’t physically or mentally feel your absolute best, know you could do better, and want to be physically fit and able to live your VERY best life…We can help. And it all starts with one simple action-

Click Here=>Fast Start Consult

Fort Worth Personal Trainers:The 8 HABITS of Our Most Successful Clients (VIDEO)

WHO does best in my programs and why them?

What are the definitive habits I see in my most successful clients.

I got this idea of common habits from one of my coaches Dustin Maher.

When you coach 1000’s of clients to success over years you tend to see trends.

And some do great and some not so great so whats the difference?

Those who get the best results with us generally do the following:

1) Show up consistently.

It becomes part of their lifestyle.

They prioritize it just like an important doctor’s appointment or meeting at work.

They don’t miss unless an extreme circumstance comes up.

2) Work hard in the sessions.

Each workout doesn’t have to be “all out” but being open to the possibilities of what’s possible and open to challenging their body certainly makes results better and quicker.

3) Make SOME TYPE of change to their eating or implement our eating plans.

Nutrition is key of course, and those who take this seriously are the ones who lose more weight, have more energy, and just feel better.

Meal prep is the #1 success habit when it comes to weight loss according to my interviews with clients.

And that DOES NOT mean you have to do ALL your prep for the week and eat from tupperware every day.

It means having your time intensive proteins cooked and ready and having a plan for the week. (NOT hoping you’ll magically improve your eating)

They take the time to prepare meals and snacks and ask questions when they aren’t sure of what the best nutrition choices may be.

4) Set inspiring and challenging goals.

Doing a 50 mile bike ride, running a half marathon, hiking the Swiss Alps, doing a sprint triathlon, completing a Tough Mudder, completing a marathon distance “death march” in the desert, and the list goes on. F

For others, goals may be to walk the dog an extra block, challenging themselves to always take the stairs, or park far away in parking lots.

WHAT MATTERS is what matters to YOU!

Focusing on activity and fitness related goals can help you not focus all your attention on the scale.

5) Actively involved on social media.

Like Dustin, I strongly hesitate putting this one in here because you can certainly be successful without this.

But I’ve noticed those who comment, post, and interact the MOST on Facebook or check in on their newsfeeds are much more consistent than those who don’t.

Public declarations WORK and keep you more accountable.

6) Make new friends and keep others at a distance.

This becomes inevitable if a person is making a dramatic change in their lifestyle and health.

If you don’t make new friends and only keep the old ones, you are pretty much guaranteed to get sucked back into old habits and beliefs.

Surround yourself with like minded people who are actively pursuing a healthy lifestyle as well.

7) Resilience…the ability to SHOW UP and SHOW UP and keep SHOWING UP.

We are all going to get sick, injured, have a death in the family, and so on.

But how much that derails a person’s plans depends on many of the above things mentioned along with a person’s resilience to simply not give up.

8) Have fun!

If you are constantly miserable working out chances are it is going to be tough to stick with it for the next few decades.

Laughing, smiling, and connecting with others makes it more fun.

Looking at this list above got me thinking about what those who struggle the most do.

I would say it boils down to inconsistency and that is due to not prioritizing exercise or healthy eating.

There are certainly times in people’s lives when instances call for all focus and energy to be put in other areas, but these “seasons” of life shouldn’t last very long in my opinion because once you let go of your focus on your health, your ability to help and care for others dramatically diminishes and/or you become the liability.

So many people live lives where their schedule controls them rather than that they are controlling their schedule.

I tend to believe that most things in life are brought on by decisions I have made in the past and that I need to take full responsibility for the situation I am currently in.

When I do that, it gives me the freedom and control to make changes and doesn’t put me in the “victim’s mentality.”

I hope this list helps you in your decision making process.

Those that are successful leave clues and seeing what works for the majority can help.

Dave
P.s. If you’re ready and willing to take a stand to improve your body and quality of life we can help And it all starts with one tiny action.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: A Tabata Competitor Workout (Your Weekend Workout VIDEO)

You should NEVER be bored with your workouts!

There’s NO reason for it.

One of the BEST things you’ll learn about exercise is even small changes to your workout can yield faster results.

One of the BEST things you’ll learn about exercise is even small changes to your workout can yield faster results.

What I mean is once you master the basics…

Even small alterations to your workout can keep it fresh and keep you progressing along.

I’m going to introduce to you the Tabata Competitor today.

The standard Tabata is:
8 Rounds of an Exercise
20 Seconds of Work
10 Seconds of Rest

For a total of 4 Minutes

Here’s the….
A Tabata Competitor (15+15 Intervals)

Listen, the Tabata program is not sacred, and should in fact, be questioned rather than trying to fit every exercise and interval into the 20-10 work-to-rest system.

After all, there has not been a fat loss study on the Tabata protocol.

As far as I know, it has not even been compared against any other interval training programs!

So let’s try the 15-15 system.

Below, I’ll show you a way to compare it against the Tabata and allow you to decide which method is better.

Warm-up for 5 minutes getting progressively more intense with time.

Perform an interval by exercising for 15 seconds at a very hard pace (9/10 intensity).

Follow that with “active rest” for 15 seconds at a slow pace (3/10 intensity).

Repeat for a total of 8 intervals.

Finish with 5 minutes of low intensity (3/10) exercise for a cool-down.

I’ve always wondered if the 20-10 method is as great as everyone says it is…so here’s a test you could do.

Using a track or football field (or other method that allows you to gauge the distance covered), do a 15-15 workout.

Sprint forward down the track or field for 15 seconds.

Rest 15 seconds by marching slowly in place.

Repeat for the remainder of the workout.

Record the distance covered.

Come back 7 days later and do a Tabata 20-10 interval workout.

Compare the distance covered between the two workouts.

Which one allowed you to cover the most distance?

Interested to hear your results.

Dave
P.S. If you’d like to wear whatever you want this Summer and DO whatever you want WHEN you want. And feel better than you have in years we can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: “I Just Don’t Have Time to Work Out”-The Benefits of Morning Exercise (VIDEO)

The #1 reason people give for not exercising-even though they KNOW it will save their life-is….

“I just don’t have time”

And my response is always..

What are you doing tomorrow morning?

Because for the VAST MAJORITY of people who want to lead a healthy lifestyle “Morning Exercise” is THE ANSWER to their challenge.

And it doesn’t even have to be that up at 4am workout for 2 hours bullshit.

To get started you can get up just 25 min earlier and power walk or do body weight exercises in your living room.

Yes. Anything is better than nothing.

And even better is during your first couple of years of exercise EVERYTHING works.

Double win!

So get up and get moving.

Here are just 5 of the BEST reasons to getting it done in the morning.

1.Nothing Else Going On-
No one is missing you and you have no where to be at 6am.

If you want faster results from greater consistency mornings are best.

Clients and Campers are usually busy high-achievers and they really don’t know when their day will end.

So we mostly get it done in the morning.

2.You’ll Feel Better All Day-
By getting in getting your heart rate up, getting that endorphin dump, and doing one thing for yourself.

You feel more energized going into your day.

3.You’ll Eat Better-
Studies have shown when you train early you’ll make better food choices and eat less through-out the day.

You already put out maximum effort before 8am.

Your not going to sabotage yourself with a Ding-Dong at 2pm.

4.More Fat-Loss-
The way you train with us. Mostly high-intensity/low-duration causes your metabolism to get jacked up.

You’re burning fat all day.

As opposed to evenings where you train then go to bed within 4 hours.
(shutting down your metabolism and end of fat-burn)

5. It’s Done-
Clients and Campers have told me that when they train in the morning,
“By Noon it’s like it didn’t even happen!”.

That’s great!

Beats having to do it at the end of a busy stressful day.

If it gets done at all.

There you have it 5 more Good Reasons to get up, get going and get it done.

Click the video to play.

 

Dave

P.s. Struggling to stay on track with your eating plan. Or do you have “good” days and “bad” days. Or do you literally not know where to begin?
I can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: Busy Mom’s Top 7 Healthy and Family Friendly Snacks (VIDEO)

What’s working now?

With Spring Break coming up and Summer right around the corner your regular eating routine will probably get thrown off.

Kerri P. shares with you what’s working for her and her family when it comes to snacking and healthy eating on the run.

Click the Video to Play

Remember when it comes to nutrition…

The PRINCIPLES are universal.

But the APPLICATION is individual.

That’s why you need to “try”or “test” a lot of different things out over time.

To see what works best for YOU.

Here are the 7 snacks that are working now.

Choose one new one and test it out…

1) Trail Mix

2) Apple and Peanut Butter

3) Grapes

4) Lamb and Ham Deli Meat
(minimum processing)

5) Hummus and Carrots

6) Crisp Bread
(Gluten free!)

7) Kombucha
(Natural appetite suppressant)

Click the Video to Play

Dave
P.s. If you’re NOT ready for Summer we can help you get the body you want in less time than you thought possible.
Click Here=>Fast Start Consult

Fort Worth Personal Training: One Simple Trick to Making Your Weight Loss and Getting In Shape Easier (VIDEO)

Do you find yourself “KNOWING what to eat” but having trouble making good choices long enough to actually get results and build some momentum?

Getting started can be tough, staying on track can be tough, coming off weekends can be tough.

I see it again and again with people’s weight jumping up from too much of everything when they get off track or go on a bender.

If you did a little (or a lot!) of eating and drinking for the last 2-3 days, you may find it a challenge to get back on track.

And if you’re new and just trying to establish some consistency you may find yourself REALLY struggling.

And not only to get back on track, but then stay on track.

One thing you CAN do to help yourself maintain focus and not get led into making bad food choices is to…

Create an environment where it’s harder or nearly impossible to make bad choices.

I fell onto this years ago when I’d do a nutrition coaching session.

My new client and I would go over the 100 BEST Foods You Can Eat list, and over their individualized grocery list.

I would tell them “The key to this is to go to the store and buy everything you need for the upcoming week, and nothing else”.

“Because if you go to the store and make great choices and also buy things NOT on the list you’re going to eat those too.”

“So don’t buy it!”

That’s the beauty of the “Don’t Buy it” Diet.

It’s super-simple.

If you buy it you’ll eat it, and if you don’t it makes it harder to get to.

This helps you break the habit of going for those bad food choices, when you have more control over your environment.

And this may be the easiest and most powerful way to get and stay on track.. Invest into and control your environment.

Make it a place that’s easy to succeed.

I am able to stay on track I easier than you NOT because of my “incredible self discipline(I wish) or great health history.

It’s because my environment makes it easy to stay on track.

Here’s a few ways that I’ve found that support my Don’t Buy it Diet and maybe you can try a few as well…

( Special Thanks do Dustin Maher for putting my thoughts into words)

1) I don’t allow any processed foods into my home. I prescribe myself the don’t buy it diet because it works. And most fitness pro’s and successful lean for life people I know do also.

2) Keep it out of your workplace environment as much as possible. This is easy for me because at the gym it’s basically proteindrinks and a microwave to heat up whatever you bring in. For you it’s having a coupleof meal replacements stashed in your deskand fresh fruit in the kitchen.

3) Limit eating out as much as possible. This is easy for me because I eat out maybe once a week. Until you build some good health habits this environment can throw you. So limit it at least initially.

4) Don’t drink your calories. This means eliminating soft drinks, high calorie coffee, and “energy” drinks.

5) Surround yourself with mostly fit like and healthy people that are like minded about eating healthy and exercise. THIS is the big one and can make or break you.Anyone that gets excited when you start talking about farmers markets, best places to eat clean and Sunday meal prep.These are the people you want to be around.

Bottom line is your environment is a HUGE factor in your success.

So, follow the 5 guidelines above for best results and at the very least start with getting food you don’t want to eat out of your house.

Otherwise accept the fact you’re going to eat it eventually.

That’s how even the best diets go bad.

Bad choices, that were too easy to make.

So help yourself stay on track this week. Go home and clean out the pantry and refrigerator of any junk food you know isn’t moving you to your goals.

(This will be harder when you live with other people but it is possible to section off an area just for you.)

This requires some will power initially but it makes your day a lot easier down the road.

And then only buy healthy foods that are going to help you toward your goals.

Setting yourself up for success, by controlling your environment is one of the best things you can do for yourself.

Now you only have to take action..

It CAN Be done and YOU can do it!

Talk soon.

Dave

P.s.Tired of “thinking about it” or”trying it on your own” and want a super fast and effective “See it in the mirror results” program that’worked for thousands of people just like you… Later today I’mopening up the Fitlean Transformation Project for a limited time. Click Here=>Fit Lean Transformation Project

Fort Worth Personal Trainers: Monday Morning Quick Tip-How to Make Yourself Unstoppable (VIDEO)

Nothing Can Stop You

Never Ever, Ever, EVER Quit!

Hope you’re having a great day!

Someone the other day asked me how long I’ve been working out.

I realized next summer will be 35 years!
I’m 50 now I started lifting weights the summer I was 14 going on 15. How is this streak possible?

How did it happen, why didn’t I quit 2-12-24 weeks into it?

Embarrassingly skinny, tall, akward and with no athletic ability or background. No one in my family or that I knew of exercised regularly.

I was invited by a friend to go to the high school weight room with him. He needed someone(anyone!) to help him, well lift weights. Someone to make sure the bar didn’t crush his neck, to help him out of a squat, and to workout along with him if I was inclined.

I don’t remember much about that first workout-probably too much sensory overload, hormones and fear at one time.

But I knew one thing. If I kept at it. There was something here that would help me change who I was both internally as well as on the outside.

I was hooked that summer day in that tiny high school weight room.(I’ve gone back to that High School and that old weight room is now a closet.)

I liked the feeling working out gave me.. The adrenalin rush. The feeling of physical and mental accomplishment that flowed after a workout. I still do. The addictiveness of it.

How did I keep going in the beginning?
Beyond the enjoyment?

Two things kept me going.

Great coaches encouraging me to focus on my goals.

And being surrounded by older(all of 16 and 17!), smarter, more experienced upperclassmen. I looked up to them. They were always there before. Showing me the way. How to lift, what to eat, how to recover more quickly.

I enjoyed the focused mindset and being surrounded by others with the same goals

There is are common threads here that you can use in sticking with your own fitness pursuits.

Your success is largely decided by
1. Your most dominant thoughts.
2. The people you surround yourself with.

I did these things quite by accident. I wish by intent. It would have saved me much grief later in life when pursuing other goals less effectively.

But these two factors will get you past the sticking points in your pursuits, be it 10-20-100lbs. Turning your diet, your habits and ultimately your life around.

With these two factors in place and in play.
Nothing can stop you.

What do you want? What’s your mind focusing on most of the time? How miserable you are?
Or the actions you need to take to get moving.

You most likely won’t lose 30 pounds on your own with friends/family that refuse to support you. You’ll need to be around others who avoid food that makes them fat, who exercise to feel better, to get more out of their life. You’ll need to surround yourself with positively like-minded people.

###########################################
Want to get in your Best shape ever in less than time than you thought possible.
Click here==>Yes I want to get in the best shape of my life. NOW!
############################################

I see it everyday. Now surpassing 1000’s of clients.
The one’s that show up. Simply show up. Focusing on just getting there. Do better, much much betterthan the inconsistent.

The ones that have the most support struggle the least, if at all.

I can’t stress to you enough. Long-term success is not based on selection of diet or exercise mechanics.

It’s a step before that.

You most dominant thoughts and the people you’re around most.

These are the success factors to focus on.

Talk soon,
Dave
P.s. Want to get in your Best shape ever in less than time than you thought possible. Brian Glenn Lost 31 pounds in less than 8 weeks. You can too. Click here=>Yes I want to get in the best shape of my life. NOW!

The Body Firm Personal Training and Bootcamps
Fort Worth’s Premier Health & Fitness Experts

Fort Worth Personal Training: The “Just as Good” Adrenaline Workout (Your Weekend Workout)

Do not let what you cannot do interfere with what you can do.
-John Wooden

If you’ve been following my coaching for anytime you know I encourage short higher intensity workouts from time to time to accelerate fat loss.

And the scientific foundation of this workout protocol originated from Australia that found the Tabata workout caused an adrenaline dump in the exerciser causing greater fat loss than just the calories burned during the workout.

More bang for your buck from your exercise efforts.

Despite the fact that I keep quoting the original Australian researchers and their findings, that created the original 4 Minute Fat Loss Tabata workout of 20 seconds of work and 10 seconds of rest for 8 total rounds.

During my research, I also came across a quote from one researcher who said that the 8seconds on and 12 seconds off interval system was the best.

But then a few days later, I discovered a 2nd research study by the same group showing that a 24 seconds on and 36 seconds off interval training method ALSO resulted in an identical increase in the fat burning adrenaline hormone.

So…this workout protocol should be just as good.

You’ll do the work interval for 24 seconds at an 8/10 or 9/10 intensity level (pretty much your upper limit of effort) and then you’ll follow that up with a 36 second recovery period at 3/10 intensity (think an easy marching in place, don’t just stand around )

There will be fewer stops and starts and it should work just as well for fat burning.

The “JUST AS GOOD” Tabata Workout

• Warm-up for 5 minutes getting
progressively more intense
with time.

• Perform an interval by
exercising for 24 seconds
at a very hard pace
(9/10 intensity).

• Follow that with “active
rest” for 36 seconds at a
slow pace (3/10 intensity).

• Repeat for a total of 8
intervals.

• Finish with 5 minutes
of low intensity (3/10)
exercise for a cool-down.

This 8 minute protocol is still much shorter than what the Australian group used in their study, but I want you to start there.

If you feel that you can do more intervals, slowly add in one per session, but do not do more than 20.

Wow, it sounds extreme just saying that.

I doubt you’ll 20 of those intervals to get amazing results.

So again, start at 8 intervals.

Click the Video to Play

 

Have a great weekend!

Dave
P.s. Summer is right around the corner, don’t be left sitting on the sidelines while everyone else has fun. Get in the shape you need to do what you want when you want.
Click Here=>Fast Start Consult