Fort Worth Personal Training: RAPID FAT LOSS 10 MIN. KETTLEBELL CIRCUIT (Your Weekend Workout VIDEO)

Today I have a very simple (simple works!) workout for you.

Keep in mind simple doesn’t mean easy.

Before you do this workout I encourage you to read the explanation, warnings, and watch the video.

Swing form is something you have to work your way into

Kettle bells and swings may look familiar but the swing movement is very unique.

It’s not a squat, it’s a hinging movement which involves your lower back.

If you’ve had major lower back issues in the past do not try the swing-without a coach present.

You can substitute Goblet Squats for the Swing and get the same awesome (read challenging) effect from the workout.

RAPID FAT LOSS 10 MIN. KETTL EBELL CIRCUIT

Couple steps to prepare for this workout

-Set a distance for Shuttle Sprints apx 10-15 yards

-Use a Kettlebell or a Dumbell for Swings

-Set your timer for 10 Minutes

10 Min as many rounds as possible
(While MAINTAINING Good FORM!)

1) 4 Shuttle Sprints
(back and forth is 1)

2)20 Kettlebell Swings.

Repeat for 10 minutes.

*FINAL WARNING: Kettlebell training MUST only be done with proper form and a proper build up in fitness and progress. So start conservatively with weight and reps.

GO LIGHT on the swings in the beginning and stop during the 20 reps if you feel your lower back becoming fatigued. Put the KB down. Rest for a moment, pick it up and continue.

Be patient.

 

Have a great weekend!

Dave
P.s. Are you tired of being tired? Avoiding social situations because you’re self conscious of your weight. Hate the way you look in your clothes?
We can help. Click Here=>Fast Start Consult

Fort Worth Personal Trainers: 3 Uncomfortable Truths about Weight Loss and Getting in Shape! (VIDEO)

Hope you’re having a great day!

As much as I like to support, encourage, and sell the positive and life changing benefits of getting into shape.

There are somethings that those who don’t get people in shape for a living don’t know.

In the past 20 years my team and I have helped over 2000 Fort Worth residents get in shape and we’ve learned some lessons along the way

It’s not all puppies and sunshine unfortunately.

But if you can prepare yourself ahead of time for these uncomfortable truths.

Your chances of success skyrocket.

#1 The Most Successful People have these 2 qualities.
a) They Show Up

This is the KEY to results both short and long term.

The MOST successful fit for life people how up, and show up, and keep showing up.

Notice I don’t say and lift weights, or show up and run 10 miles, because the what you’ll do over time will probably change.

And somethings you enjoy at 25 you may not have time for at 35 so it changes.

The key is the showing up part.

Those that fall off the wagon and don’t climb back on, just don’t do well.

Focusing on this one thing, showing up consistently and 80% of your weight loss and fitness problems will solve themselves.

b) The Never Give Up
Those people you see that have been or are “fit for life” have this one quality.

And it’s not really apparent on the surface which is why it’s sometimes missed.

They never ever give up working out and eating well.

When they have an injury, they find a way to work around it.

When they travel and the food isn’t exactly what they’re used to, they make the best choices they can and keep on truckin.

When the Holidays come they plan ahead to make sure they can eat right and workout no matter the interruption to their schedule.

When they go through a divorce or a career set back they focus on just getting workouts in and doing something consistently, because they know they’ll feel better for making themselves a priority.

#2 The Path to Fast Results isn’t in Exercise frequency it comes from Hard Dieting.

This is a very uncomfortable truth.

It’s simple but not easy.

Hard dieting comes from knowing what’s going in your mouth, and being accountable for it.

There’s more often than not elimination of some of your favorite foods.

There will be sugar and alcohol withdrawal.

There will be headaches and body aches in the beginning.

And the only thing you can do is gut it out.

Hard calorie restricted diets will get you to goal faster than any other method.

The exercise during hard dieting, helps you keep on track food wise, helps burn fat, and makes you feel physically and mentally better.

#3 If You Keep Doing What You’re Doing You’ll Keep Getting What You’re Getting.

If you keep putting off starting your work outs until Monday. And you keep putting it off each Monday for 6 months

You’ve GOT to do something different.

If you say you’re going to go on a diet, and change your eating habits, but you keep finding yourself eating fast food, not having a plan, and eating ice cream because you feel guilty about not going on the diet you said you would go on.

You’ve GOT to do something different.

If you join a gym. Walk on the treadmill and wander through the weight room because you don’t know where to start.

You’ve GOT to do something different.

I’ve met clients that have spent years procrastinating. And within weeks of working with us have made progress toward their goals.

Don’t let these uncomfortable truths hold you back from getting the positively life changing results you’ve deserve.

To schedule a complimentary weight loss and fitness lifestyle consult
Click Here=>Free Consult

Talk soon.

Dave
P.s. Don’t let your schedule hold you back from getting the results you want. We have coaches available from 5am to 8pm M-F and 7-1pm on Saturday. You CAN find time to exercise.
Click Here=>Free Consult

Fort Worth Personal Training: Monday Quick Tip – Action Alleviates Anxiety

“If you’re not making mistakes, then you’re not doing anything”

So said John Wooden, the Hall of Fame basketball coach for UCLA who won a record 10 NCAA championships.

I talk to so many people that are stuck because they are so afraid of making a mistake.

They default to not making any move at all.

Yet-mistakes are the corrective feedback we all need to help us reach our goals.

Fat Loss and getting in shape is like driving a car.

You must always have your hands on the wheel so you can make minor adjustments.

You must continually modify your course based on your feedback.

The important thing that I think most people forget is you’re still moving toward your destination as you make these course corrections.

And just like driving you’re going to make wrong turns, get lost and have to ask for directions at times.

But none of these incidents stop your forward progress.

Mistakes and feedback are an essential part of the process of moving forward and reaching your destination.

Keep that in mind these first few weeks of the Holidays when your best efforts may be thwarted.

Remember when you get caught up in the “what if’s?” that “Action Alleviates Anxiety”

You will have to TAKE ACTION to move forward past your internal resistance.

YES  you will screw up and have to make adjustments to your plan.

That’s OK.

You’re still making progress even when you’re making adjustments.

It’s all part of the game.

Talk soon.

Dave

P.s. If you’re ready to show up and get the results you’ve always been looking for…t he Accelerator Personal Training program is the answer.

Click here to learn more=>Free Accelerator Consult

Fort Worth Personal Trainers: Weird Science! How Exercise Triggers Positive Life Events (VIDEO)

Does exercise improve your life beyond just the physical, visual, and health benefits you’re guaranteed to get?

Research has proven that exercise triggers a cascade of positive events in your life!

From the article “Exercise not only makes us feel more positive, the study found, but it also increases the likelihood that we’ll do more positive things.”

Here’s the Wall Street Journal article that covers this emerging research…

Click Here=>Exercise Has a Cascade of Positive Effects, Study Finds

Dave

P.s. are you tired of “trying it on your own” and would like to get straight to the results? We can help. Click Here=>Fast Start Consult

 

 Fort Worth Personal Trainers: Why The “WHO” Matters MOST

Pulled a quote from Steven Pressfield’s book “Turning Pro”

The book is about pursuing your passion.

And if your passion happens to be transforming your boy, you’ll be able to relate.

The people you associate with and the thoughts you allow into your head will be far more important to your success than deciding should you do 3 sets of 5 or 4 sets of 10.

From Turning Pro….

“Turning Pro changes how we spend our time and with whom we spend it…It changes how people perceive us. Those who are still fleeing from their own fears will now try to sabotage us.

They will tell us we’ve changed and try to undermine our efforts at further change. They will attempt to make us feel guilty for these changes. They will try to entice us to waste time with them as we’ve done in the past, and when we refuse, they will turn against us and talk us down behind our backs.

At the same time, new people will appear in our lives. They will be people who are facing their own fears and who are conquering them. These people will become our new friends.”

We will have to choose between the life we want for our future and the life we have left behind.”
-Steven Pressfield

If you’re struggling to make the changes you want.

Take a good hard look at the “who” you are around.

If you’re not getting the support you need, you may have to limit the time around those people.

And find some people that share your goals and desires.

It always helps to surround yourself with like-minded people, who share your goals.

You need to be inspired.

And in time….

You’ll inspire others with your progress and story.

THIS is how it works.

Dave
P.s. If you’re ready to make a change and get the coaching, support, accountability, workouts, and nutrition
to get the results you deserve?
We can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: 3 Top Tips to Beating the Holiday Weight Gain!

It’s heeerrrreeee…the beginning of the biggest weight gain season of the year!

I’m sharing my top 3 tips for beating the Holiday weight gain without driving yourself or those around you crazy.

Click the Video to Play

Dave
P.s.Tired of being tired? We can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainer: Quick Tip-DON’T WAIT!

Don’t Wait

One of the defining personality characteristics of my clients is they tend to be procrastinators.

This doesn’t mean they’re not extremely competent and successful, across a wide range of talents.

But they also at some point, they have put off their own well-being, their weight, their exercise habit, taking care of themselves first.

Then realized this was NOT a good thing.

Then waited.

This was where their procrastination kicked in.

And that’s where the weight piles on, the clothes grow larger, the number of times you catch your breath going up stairs increases.

It’s a dangerous thing.

And there are two significant problems with “waiting”

First we’re all waiting for that “Perfect time” to start.

When in reality the BEST TIME is NOW.

Like author Tim Ferris says…

“The stars will never align and the traffic lights will never be all green at the same time.

The universe doesn’t conspire against you, but it doesn’t go out of its way to line up all the pins either.

Conditions are never perfect.

“Someday” is a disease that will take your dreams to the grave with you. Pro and Con lists are just as bad.

If it’s important to you and you want to do it “eventually” just do it and course correct along the way.”

Every point he makes is spot on.

Second is “waiting” reinforces the “not doing shit about the problem” habit.

And that’s not the kind of habit you want to reinforce.

YOU want to reinforce the “ACTION TAKING” habit.

That’s why the longer you put it off the HARDER it is to get started when you do finally pull the trigger.

And most importantly the final point to…

Start where you are, correct your course along the way.

That’s exactly how every one of us gets into shape.

Starting without the entire picture complete.

But having the courage to start anyway.

Having just enough blind faith that you CAN do this.

And you were meant to be active and healthy and happy.

Like Tim say’s the stars will NEVER align and that’s OK.

Just starting forces a number of things to change.

YOU change.

You become a proactive action taker.

And it all starts with a single action.

A walk around the block.

Throwing away every soft drink in the house.

Showing up to that fitness boot camp.

Enrolling in that swim class.

Bagging your lunch that day.

One action is all it takes to get started.

YOU can do this and it CAN be done.

Talk soon.

Dave
P.s. If you don’t know WHERE to begin.
Begin here.
Click Here=>Fast Start Consult