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Fort Worth Personal Training: TOTAL BODY 1000 Repetition Bodyweight Challenge Workout (Your Weekend Workout)

The #1 thing you can do to stay on track is to keep your workouts consistent.

Staying consistent sometimes means being flexible, creative, and know that just showing up is a win some days.

To stay consistent you need a few go-to standard workouts you can fall back on when you need to just get it done.

Workouts that you don’t have to think too much, just get it done.

The TOTAL BODY 1000 Bodyweight Challenge Workout is just one of those simple, intense, challenging yet doable workouts you can use as a go to.

Here’s your weekend workout.

Click the video for the workout demonstration.

10 Exercises
10 Repetitions of each Exercise
10 Rounds
10X10X10=1000 Reps

Exercises

1) Dumbbell Squat Clean Press

2) Vertical Jumps

3) Push Ups

4) Bodyweight Sguat

5) Mountain Climber
(10 per side)

6) Forward Lunges
(10 per side)

7) Prisoner Squats

8) Close-grip Pushups

9) Jumping Jacks

10) Sit up
(or Crunch)

Complete 10 reps of each exercise rest as needed
Complete 10 Rounds

Done!

Hope you have a great weekend!

Dave
P.s. If you’re tired of being tired, ready to stick with a program long enough to see results, I can help.
Click Here=>Fast Start Consult

Fort Worth Personal Training: STOP The Confusion! TOP 3 Protein Supplements and How to Use Them

Looking for one SIMPLE nutrition trick to get faster weight loss and fitness results?

THIS is it!

Increase your protein intake.

There are reasons we call protein the Secret Weapon to Fat Loss.

Getting more protein into your diet has been proven to

1. You’ll lose more weight faster

2. Lost weight is easier to keep off

3. Increase lean muscle

2. Reduce belly Fat

3. Increase your metabolism

4. Minimize the effects of menopause

5. Reduce blood pressure

6. Reduce Cholesterol levels

7. Lower glucose levels

8. Reduce post-exercise recovery time

9. Accelerate Fat-Loss

10. Mood enhancement

This is good stuff!

There really is NO Downside!

No American has to make sure they’re getting enough carbs in their diet, ever.

But you need to make sure you’re getting enough protein.

The simple math for your protein needs is…

You can take in up to 1 Gram of protein per 1 pound of bodyweight.

Example a 150-pound woman can push her protein up to 150 grams per day,

That 1 gram should be YOUR goal.

Even if you don’t make it, you’ll have increased your intake and you’ll get the benefits.

In the video, I cover the 3 TOP Protein Supplements on the market today.

And how you can use them to drop more fat faster and feel better sooner.

Click the Video to Play
Dave
P.s. If you’re tired of being tired. You find diets to be confusing,
consuming, and frustrating. I can help you.

Get the coaching, accountability, and support you need to finally get permanent results.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: The WHOOOSH Effect and Your Weight Loss Results (VIDEO)

Hope you’re having a great day!

“Success comes in spurts. You’ll do all this work and feel like you’re getting nothing and nowhere…nothing, nothing, nothing…and then suddenly, WHOOOOOSH. Success. It comes in spurts.”

That’s a great quote from one of my coaches Craig Ballyntyne.

I was so grateful when he said that because I ‘d tried to convey that to so many of my clients.

I’ve talked about this before and it’s worth repeating….

Yes, fast visible results that you can see in you clothes, on the scale and in the mirror.

This is definitely the goal. When you’re goal is to lose fat and get in shape.

The problem is there’s a good chance you’re going to experience what we call “Success spurts”.

This is where you’re going to literally work your tail off in the gym and in the kitchen for weeks with no visible return on your investment.

This is what we call “The Dip”.

The dip is that space between where you start taking action towards a goal, and the goal being realized.

And The Dip is HARD. And the Dip is REAL. And it will most likely happen to you.

You’re going to feel like a failure.

Not a pound, not an inch, “I don’t look or feel any different”.

But you KEEP GOING.

Then one day you will wake up.

Look in the mirror.

And you look different.

Somethings happening.

You get on the scale and it’s down 2lbs from the day before.

You pull your pants up and they fall right back off.

You see muscles you didn’t know you had.

You walk by a co-worker and they ask “Hey, have you been working out?”

That’s the WHOOOOSH Effect!

THIS is how it works.

It happens all the time.

Everyone. And I mean everyone will struggle through for a time.

You don’t hear about the struggles and failures as much but it’s always there.

You need to remember this.

You absolutely cannot improve your diet and kick in a good fat loss exercise program and NOT see results.

The pounds may not come off as fast as you want them but they will come off.

You just have to keep going….

How do you best ensure that you’ll make it through the rough patches?

Social Support. Is THE Answer.

The greatest gift you can give yourself is making sure you have a ton of support to see you through the days you struggle.

Getting around like minded people that want to eat well and feel good.

Grabbing a friend to go work out with.

Enlisting a co-worker to be your healthy lunch buddy.

You will have those days.

It’s completely part of the deal.

But you must keep in mind. You will succeed.

You just have to keep going….

It CAN be done and You can do it.

Click the Video to Play.

Talk soon.

Dave
P.s.Don’t wait until it’s too late to get your body back fast. I can help you.
Click Here=>Fast Start Consult

Fort Worth Personal Trainer: How this Busy Mom of 3 Dropped 42 Pounds, 37 Inches, and 4 Dress Sizes

Tiffani, 47, is a very busy wife and Mom of 3 active daughters.

After raising her girls, taking on her sisters children to raise, and caring for her ailing parents for 3 years…

She found herself at her heaviest weight ever of 205 pounds.

As she said, she’d totally neglected her own needs for so long to meet the needs of others it got away from her.

Click the Video to Play

In the past 2 years, she’s dropped 42 pounds, 37 inches, and 4 dress sizes!

She talks about how after her initial loss of 30 pounds she underwent a hysterectomy, gained 10 back.

And how she mentally focus to “get right back at it” to keep going after that temporary set back.

She also shares the #1 Nutrition change she made that had the biggest impact on her results.

She talks about the mythology of meal prep and how it can be overwhelming for most people, and how she keeps it simple.

And the trick she used to go from being addicted to Dr. Pepper and drive thru’s to eating in a way that supported her goals.

Now after 18 years as a stay at home mom, she’s going back to work in clothes smaller than she got married in 26 years ago.

She’s literally in better shape at 47 than she was in her 20’s.

Tiffani also shares how her daughters have begun exercising after seeing the amazing changes in their Mom.

As Tiffani says “It’s the MOST IMPORTANT THING EVER” that her daughters followed her example.

She says “I’m in it for the long haul, I want to be around for my grandkids!”

Click the Video to Play

Dave
P.s. If you’re at your heaviest weight ever, tired of being tired, and tired of feeling like crap.
We can help.
Click here=>Fast Start Consult

Fort Worth Personal Trainers: The MOST Important Weight Loss Choice You Can Make It’s iSCIENCE! (VIDEO)

Fort Worth Personal Trainers: A Neuroscientist Reveal the MOST Important Weight Loss Choice You Can Make

Hope you’re having a great day!

One thing we really focus on in our program is the WHO really matters.

Meaning the WHO you workout with and surround yourself with over, time will have a BIG impact on your results.

It’s actually the 4th Pillar in the Body Firm System providing the Knowledge, Support, and Accountability you need.

I came across some interesting research that not only proves that getting around “like minded” people matters.

It takes the phrase “Like minded” to the next level.

From the article….

“A Neuroscientist Who Studies Decision Making Reveals the MOST IMPORTANT Choice You Can Make”

According to Moran Cerf, a neuroscientist at Northwestern University who has been studying decision-making for over a decade.

The surest way to maximize happiness has nothing to do with experiences, material goods, or personal philosophy.

It’s all about who you decide to spend time with. But “it’s not just advice to choose your friends carefully,” Cerf said.

There are two premises that lead Cerf to believe personal company is the most important factor for long-term satisfaction.

The first is that decision-making is tiring.

A great deal of research has found that humans have a limited amount of mental energy to devote to making choices. Picking our clothes, where to eat, what to eat when we get there, what music to listen to, whether it should actually be a podcast, and what to do in our free time all demand our brains to exert that energy on a daily basis.

The second premise is that humans falsely believe they are in full control of their happiness by making those choices.

So long as we make the right choices, the thinking goes, we’ll put ourselves on a path toward life satisfaction.

Cerf rejects that idea. The truth is, decision-making is fraught with biases that cloud our judgment.

People misremember bad experiences as good, and vice versa; they let their emotions turn a rational choice into an irrational one; and they use social cues, even subconsciously, to make choices they’d otherwise avoid.

But as Cerf tells his students, that last factor can be harnessed for good.

His neuroscience research has found that when two people are in each other’s company, their brain waves will begin to look nearly identical.

One study of moviegoers, for instance, found the most engaging trailers all produced similar patterns in people’s brains.

“The more we study engagement, we see time and again that just being next to certain people actually aligns your brain with them,” based on their mannerisms, the smell of the room, the noise level, and many other factors, Cerf said.

“This means the people you hang out with actually have an impact on your engagement with reality beyond what you can explain.

And one of the effects is you become alike.”

Read that again…

You BECOME like those people you are around.

Good or bad.

Healthy or unhealthy.

Friendly or unfriendly.

Lean or overweight.

And as this research shows it happens on a deeper unconscious level that we are not even aware of.

So you need to be cognizant of who you’re around.

That’s why “trying it on my own” has such a staggeringly high failure rate.

If you’re attempting to change your habits and you’re only around people that are overweight, don’t work out, eat from the drive thru and don’t value their quality of life.

You’re going to struggle.

If you want to drop weight you need to get around other people who value eating healthier and exercising regularly.

The WHO you’re around matters most.

It’s science.

Dave
P.s. If you’re tired of being tired, want to drop weight, feel better and get your confidence back in a short amount of time we can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainer: How Hali Dropped 15 Pounds and Got Her Confidence Back in Only 8 Weeks!

Hali Wonola, 27, is a very busy newlywed, medical device representative, and road warrior.

Weathering in a short time a move, marriage, and a change of career.

She found herself after a year as a road warrior traveling for business, adding 35 pounds to her petite frame.

She noticed she was tired, unenthusiastic and did not even enjoy getting ready for work in the morning.

As she said “I didn’t feel pretty or confident in myself anymore”

Initially hesitant to reach out to us, unsure if she could stick with it.

When she found our program is personalized, flexible, and individualized she jumped in.

She’s dropped 15 pounds, got her energy back, and most importantly her confidence is back in only 8 weeks!

She shares the first and most powerful change she made to her nutrition she credits for her dramatic results.

She also reveals how she and her husband stay on track with their eating while maintaining a very active social life.

We also talk meal preparation and how to keep it from becoming overwhelming and keeping boredom away.

As a Road Warrior, she shares how she stays on her eating plan to keep her energy up and her workouts consistent.

Click the Video to Play

Dave
P.s. If you’ve found yourself overweight, out of shape, tired, and feeling like you’re missing out on life? We can help.
Click Here=>Fast Start Consult

Fort Worth Personal Training: AfterBurn Bodyweight Cardio Workout D

Hope you’re having a great day!

Consistency over time is the secret sauce to getting and even more importantly STAYING in shape over your lifetime.

The WHAT you will do as a means of exercise will change.

And that’s OK.

As long as you’re doing something.

ESPECIALLY as we age exercise become more and more important to your health and general well-being.

In your 20’s and 30’s even 40’s it’s seen as optional.

In your 50’s and beyond it is ESSENTIAL to your well-being.

There’s a 100% GUARANTEE if you’re NOT exercising regularly in your 50’s and 60’s BAD things can and will happen to you, your health.

And by extension the people you love and care for.

Doesn’t have to be a 7 day a week 1 hour each day death march either.

20-30 min walk around the block 2 to 3 times per week is enough to get started with.

Don’t kid yourself that it’s “all or nothing”.

It’s more like “Just a little something”.

Here’s your weekend workout.

AfterBurn Bodyweight Cardio Workout D

• This workout can be performed as a stand-alone workout or it can be used to replace the interval the training portion of almost any other Turbulence Training workout.

• If performed as a standalone workout, you must start with the general bodyweight warm-up circuit.

• If you don’t have access to a bar for pull-ups or inverted rows, skip the exercise in the bodyweight circuit.

1) Total Body Extension
– 10 reps )
2) Pushup
– 5-15 reps
3) Repeated Vertical Jumps
– 6 reps
4) Hip Lift and Hold
– 15 reps
5) Inchworm
– 15 reps
6) Run in Place
– 15 seconds
7) Wide Grip Push-Up
-5-15 reps
8) Squat Hold
– 30 sec
9) Body Mountain Climber
– 12 reps per side
10) Walking Lunge
– 10 reps per side
11) Burpee
– 8 reps
12) Running in Place
– 15 seconds

DONE

• Rest one minute before repeating 1 more time if you are replacing interval training.

• Rest one minute before repeating up to 2 more times if done as a stand-alone workout.

Click the Video to Play

Dave

P.s. If you’re tired of being tired, joining gym you never go to,
wandering around the weight room with no idea where to begin…We can help.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: 3 Most Common Beginner Weight Loss Mistakes (Video)

“Eventually you’re going to have to admit that it just takes time.
How much?
As long as it fucking takes is how much.
Are you in, or are you out?”
-Kat Loterzo

Getting started right is probably one of the MOST critical parts of getting in shape, and building healthy habits.

It’s like a rocket launch if you never make it off the take off pad or you blow up on launch you’re never going to get to your destination.

After 15 years and thousands of clients, I’ve seen some common mistakes that cause a “failure to launch” for a lot of people.

You may expect me to tell you not cutting out junk food, or working out too often or something like that.

But failures start in your head.

Most of this ESPECIALLY in the beginning centers around overcoming your INTERNAL resistance.

Here are the 3 Most Common Beginner Weight Loss mistakes.

-Expecting Instant Results

This is the big daddy of all the mental trash that can and will cause you to fail.

If you’ve spent 5 years gaining 30 or 40 pounds, and you get on the scale after a week of “eating right and exercising” you’re NOT going to be happy.

Results take time. Sometimes a LOT of time.

What you DO need and should look for in the first month of your program is “small wins”.

During your first month focus on consistent behaviors…

-Did I show up to every workout

-Did I stick to my eating plan everyday

-Did I drink enough water each day

-Did I get enough sleep

Your behaviors will determine your results.

Measure those and the scale will take care of itself.

-Giving Up

Giving up is the number one fatal mistake you can make when you’re kicking off a program.

Here’s the deal.

WHO is successful with their weight loss and fitness programs.

Those people who showed up and never gave up.

Yes, you can change your program

Yes, you can change the way you exercise

Yes, you can make adjustments

BUT.

No, you can’t stop.

You must show up.

And show up, and keep showing
up.

And you WILL eventually see the results you’re looking for.

I remind myself of this one thing all the time on the really shitty days.

“The time will pass anyway. You may as well have something to show for it.”

-Inaccurate Thinking

I was doing an orientation with 2 new clients just yesterday.

Client 1 said “I’m doing everything right. The last 3 weeks I’ve been eating perfectly, and I cut out alcohol but I’m not seeing any results”

Her training partner Client 2 said “WHAT?! Saturday we were out drinking you had 2 Margaritas!”

Client 1 says “And I had Tacos and chips!”

Hmmmmm…..

If you’re NOT seeing the results you want.

Especially in the beginning, your consistency may not quite be what you think it is.

As people using memory alone, we always underestimate out calorie intake and overestimate our activity and exercise.

This is normal but it can get us into trouble.

When you “think” you’ve been doing everything right, but there are all kinds of cheating going on.

If you can’t log your food, most people can’t.

You can much more easily stay or track by eating the same thing every day, boring but EXTREMELY effective for getting results.

Training journals, myfitnesspal.com , food journals, workout calendars

all go a LONG way towards keeping you on track and keeping your thinking accurate.

So those are the BIG 3 mistakes I see beginners make and some easy solutions for you to avoid these fatal mistakes.

Get started.

Keep going.

And never ever give up.

I believe in you.

Dave

P.s. Don’t wait until it’s too late to get your body back.

Click Here=>Fast Start Consult

Fort Worth Personal Training: Monday Quick Tip Keep It Simple

Fort Worth Personal Training: Monday Quick Tip: When it Comes to Nutrition Keep It Simple (VIDEO)

Hope you’re having a great day!

When it comes to nutrition and eating in a way that gets you results.

We KNOW simple beats complex every time.

We KNOW the more varied and complicated a nutrition or meal plan is (especially for beginners) the HIGHER the failure rate for that diet.

My job is to make sure you’re successful!

So you’ve got to keep it simple.

Pick a breakfast and lunch and stick with it.

2 or 3 different dinners you can make quickly and rely on.

Then focus on consistency over time.

You WILL see results.

Simple doesn’t always mean easy.

But even when you’re having cravings and are tempted to cheat, knowing your exact plan will help keep your willpower up.

Especially after you get a couple of weeks under your belt and you’re feeling and looking better.

Keep it simple.

Focus on consistency over time.

And good things WILL happen for you.

I believe in YOU!

Dave
p.s. If you’re tired of being tired, want to drop some weight, and know it’s finally time to do something for you.
Click here=>Fast Start Consult

Fort Worth Personal Training: AFTERBURN Bodyweight CARDIO Workout C

Hope you’re having a GREAT Day!

Keep in mind exercise is a “Keystone Habit”.

Meaning that it’s a habit that spills over into other parts of your life.

Parts of your life, on the surface, completely unrelated to exercise.

Research has shown that when the exercise habit is developed subjects reported…

Better relationship satisfaction

Improved grades

Improved frequency of turning in assignment and work on time

Improved mood

Improved sleep

Decreased smoking

Decreased sugar consumption

Decreased calorie intake

The list goes on and on, but you get the idea.

And the best way to make it a habit is to show up and make it happen.

Even when you can’t get to the gym, you can stay on track with bodyweight cardio.

Here’s your weekend workout.

AFTERBURN Bodyweight Cardio Workout C

• This workout can be performed as a standalone workout or it can be used to replace the interval training portion of almost any other Heavy Resistance workout.

• If performed as a standalone workout, you must start with the general bodyweight warm-up circuit.

• If you don’t have access to a bar for chin-ups or underhand inverted rows, skip the exercise in the bodyweight circuit.

1) Bodyweight Squat
– 15 reps
2) Close-Grip Pushup
– 10 reps
3) Chin-up
– 3 reps
4) Reverse Lunge
– 10 reps per side
5) Inchworm
– 6 reps
6) Run in Place
– 20 seconds
7) Mountain Climber
– 10 reps per side
8) Total Body Extension
– 8 reps
9) Calf Jump
– 10 reps
10) Reverse Lunge
– 8 reps per side
11) Regular Pushup
– 12 reps
12) Underhand Inverted Row
– 10 reps
13) Run in Place
– 20 seconds

• Rest one minute before repeating 1 more time if you are replacing interval training.
• Rest one minute before repeating up to 3 more times if done as a standalone workout.

Click the video to play

Have a great weekend!

Dave
P.s. If you’re tired of starting and stopping an exercise program long before you ever see results. We can help. Get the Coaching, accountability, workouts, nutrition, and support you need to get the results you want.
Click Here=>Fast Start Consult

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