Okay so you are stuck and home and have no equipment, what are you supposed to do for a workout?

Well, I am going to write you up a great body weight only workout that you can perform at home on your own with no equipment at all, we are simply going to use your body weight.

Here you go:

Exercise                                 Reps                             Rest

Body weight Squats             20                                    0

Push Ups                                 15                                      0

Wall Slides                              15                                       0

Spiderman Steps                  10 each side                    0

Marching Plank                    50 steps each foot        0

Jumping Jacks/Burpees    100/30                           60 seconds

You will complete this circuit moving from one exercise to the next with no rest until reach either your jumping jacks or burpees after you complete either the jumping jacks or burpees you will rest for 60seconds.  Do this 3-5 times through and you have a great body weight workout.

A few suggestions:

Body weight squat- you can make these harder by simply going faster, or performing a jump squat.  If those are too hard try to squat on one leg and sit down to a low chair or box.  

Push Ups- Can be done off a chair or box to make them easier.  If you need to make them harder try doing them off of one leg, alternating legs each rep, or changing your hand position.  If you are a real crazy person you can do clapping push ups.  Elevating your feet is also a good way to challenge yourself. 

Wall slides- these are to help the upper back and shoulders.  If you have a place to do pull ups or inverted rows replace the wall slides with them.  If not simply stand with your feet, butt, back and head touching the wall.  Stick your hands straight up in the air and press them into the wall.  Imagine if you were in a hold up situation and some one said stick ‘em up!  From this extended position you will slide your arms down the wall keeping contact with the wall and pulling your elbows into your sides.  You should focus on pulling your shoulder blades down and back. 

Spiderman steps- You will be in the up position of a push up.  You will maintain a straight back and tight core.  Then take one foot and bring it up as close to your hand as you can.  Take the foot back to the start and repeat this process with the other leg.  The further you step the harder it gets. You can also try to elevate your feet to make it harder.

Marching plank- you will assume the plank position. Elbows and toes, core tight, body in a straight line.  You will then begin to lift one foot off the ground and put it back down, then do the same with the other foot.  You must maintain good core control and not move from side to side with these.

Everyone knows a jumping jack, and if you are a little off your rocker, try doing the burpees.  If you choose burpees do 30 instead of 100.  If you are really crazy, and i mean certifiably insane, go ahead and do 100 burpees. 

If I can get a video up today I will but I am having technical difficulties with my computer that the moment and the webcam is not working.

If you get a chance go play with your kids in the snow, or just go play by yourself!  It will be a great workout and burn off some extra calories.

Despite the fact that Esther likes to give us a hard time (I admit we do it to her as well ) we couldn’t be happier with the progress that she has made over the last few weeks!

I will let Esther tell you herself about her accomplishments:

We are proud of you Esther and lucky to have you at Force Fitness.

Honesty is the best policy.  How many times have you heard that?  I would guess too many to count.

This statement holds true with nutrition as well.  You have to be honest with yourself about what you are eating and how much.  Is what you are putting in your mouth helping you or hurting you?  There is no in between answer. It is very simple.

Every so often you hear of a person trying to lose weight, they are on a diet, they are exercising and the weight just won’t come off.  You ask them what they are doing and most of the time they tell you what they want you to hear.  But, is it always the truth?  

I can promise you that if you only eat salads with olive oil dressing, chicken breasts and some other green veggies and you aren’t losing weight, that you are lying about something. That or you need to go see a medical doctor to get checked out!  

This might seem a little harsh, but I can honestly say that in all my work with people and helping them lose weight I have yet to see someone eat healthy reduce calories and not lose wieght.  

Take a good hard look, better yet write down, what you are eating, how hard you are exercising and evaluate yourself after one week.  Be honest.  Don’t leave out the handful of candies you grabbed walking out your bosses door, or that Pepsi that you drank at the movies.  Write everything that goes into your mouth on paper.  Write the amount as well.  I bet you will be surprised.  

There are very few tricks to dieting and most people don’t need to use those tricks to get to a healthy weight.  Keep it simple, eat clean and exercise hard.  This will take you a long way.  

Here are a few tips to get you going in the right direction:

1) Don’t skip meals- You need to be eating 5-6 times a day and getting protein at every meal and snack.  No excuses, a handful of almonds or a piece of string cheese is easy to take with you anywhere and easy to eat quick.  Skipping meals simply slows down your metabolism and will cause you to gain fat.

2) Don’t cut out fats- You need fats to live.  If you cut out fats your body will want to store fat.  Try to get plenty of healthy fats such as EFA ICON.  These fats will speed up your metabolism, keep you full longer and help reduce cravings. So increase your healthy fats to burn belly fat!

3) Have a protein and vegetable at every meal-  If you have a lean protein and veggie at every meal you will not be near as hungry for junk and you will be twice as healthy.  The veggies provide fiber and vitamins to kick start your metabolism and keep you full longer.  Eating all of your veggies first, proteins second and leaving everything else for last is the best way to control your carbs or junk at  a meal. 

4) Don’t limit green veggies- Green veggies help to reduce inflamation in your body.  They are alkaline foods that are great for balancing out most of the acidic foods we eat.  

Hopefully these tips will help you jump start your metabolism and kick start some fat loss.

Lately at Force Fitness we have been getting a ton of questions regarding nutrition and extra workouts to do at home. We give everyone that comes in the opportunity to take our Elemental Eating Nutrition Plan and we also give them our good friend BJ Gaddour’s Rapid Fat Loss Cardio Plan. Sometimes I wonder if this is enough because of all the questions that we have to field day in and day out. Sometimes I also wonder if people even read through the material?

We want to make things as easy as possible on you and give you the best possible resources for fat loss nutrition and exercises as possible. To do this we need a little help from you!

We are going to put together the most complete nutritional seminar possible in just a few weeks. We want to answer your most pressing questions and concerns regarding nutrition for fat loss. To do this we need you to tell us what gives you the most trouble and what confuses you the most.

We will absolutely do our best to answer every single question you have in this seminar. We will also put it all into print. You will literally get every bit of information, tip, suggestion, trick and secret that we know and use with our clients everyday.

Please click on the following link to go to the survey and let us know what you want to hear about:
Nutrition Seminar Questions!

If you don’t let us know, don’t complain when we don’t cover it!  

We appreciate your feedback and are excited to be able to provide you with an event like this.  We will be releasing more info on dates, times, etc as soon as we get all the details in order.

Yes, I made a slight joke using a title from a chick flick. The reason I used it was one to get your attention and two to highlight our best performers from last week.

I apologize to them for not mentioning them in the email late last week.

We have two super stars this week. The first is Pam Wilson. Pam has a great success story! I hope to be able to get a video testimonial from her soon to let you guys see what she has accomplished. Pam started a little over a month ago with me. We had been working hard, but she was no stranger to exercise, she had done kick boxing, weights, cardio, you name it. We tweaked her nutrition quite a bit and in no time she made some incredible changes. In two short weeks, actually it was less than that, she lost 3% body fat. Pam around 4 lbs of fat and gained about a pound of muscle. She was doing a Weight Watchers plan, and it just flat out wasn’t getting the job done. I am very proud of Pam.

Pam has a secret though, and I am going to tell it to you right now, but only if you promise to not let anyone else know… Do you promise?   Okay…

Pam works as hard as I have ever had anyone work when doing her program. She made the changes that I needed her to make and she gets in every single interval and weight session that I ask her to make.  Her reward: some insanely fast fat loss.

My little brother Dustin is the other client of the week. He is here helping out with the business for a bit and we are putting him through the paces with a training program. Dustin lost an incredible 7 lbs of fat and gained a little over 3 lbs of muscle in just 2 weeks!!!! Those are freaky results. He is eating a ton better, and working hard at each session. He cut out the beer and is kicking butt and absolutely killing it when it comes to fat loss.

These two did nothing special. They come in, work hard and eat well. That is it. It doesn’t take much more than that and you can have the same results as these two!

If you are ready to take a challenge, email me about entering our 28 day transformation contest. We are going to have some great prizes from Prograde and I guarantee we will have some great results!

I need to know all the entrants for the contest by January 20th, so don’t wait around.  We are only allowing 10 of the most dedicated to participate.

Step Two- The What and When

So now that we have figured out why you really want to accomplish and the reason behind your goal, you need to know what it is you are going to do about it and when you want to accomplish this goal.   These steps are what truly drive you to accomplish your goal.  It is essentially your action plan for success.  A goal with no plan is simply a dream that will never come true.

There are few very cost effective ways to track your progress, especially progress towards a “look better” goal. 

• 1) Scale Weight- I usually hate this one, but you need to be tracking your scale weight. If your goal is to look good with your shirt off in the summer and you aren’t losing a pound I can bet that you aren’t making any progress. Body fat percentages taken with calipers are a much better way to track progress, but not everyone has that luxury.

A few tips in tracking your scale weight:  Weigh in on the same day each week, at the same time (preferably after waking in the morning after going to the bathroom), and do it under the same circumstances (i.e. in your underwear).

• 2) Pants/Dress Sizes,- If you are making progress you will notice the belt tightening up a little more, the pants fitting a little loose, or that shirt feeling big on you. You can use the same pair of pants or a dress to monitor how they are fitting weekly or bi-weekly. Write down each time you check how you feel and how the clothes feel.

• 3) Digital Pictures- No one likes this one! It is tough to look at your picture and get a little dose of reality, but I can assure you that pictures don’t lie. Take your before picture in the clothes that you would like to look the best in when you reach your goal. Whether that is a swim suit or pair of shorts, a tank top, or workout clothes, just take a picture and give yourself some motivation. Slap it up in your closet, in your bathroom, and in your car to keep you on track. It can be hard to take a before picture, but my clients that don’t take before picture only regret it. It is like a trophy of your weight loss accomplishments that you can carry with you and brag to all your friends about.

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will ensure you won’t succeed?

The number one obstacle is that people say they are too busy and just don’t have time to do the things needed to make great results. There is always hidden time in the day that you can use to make results happen. 

Do you have a few minutes before the kids get up to put your meals together for the day?

 Do you have 20-30 minutes of down time at work to get in some extra intervals? 

If you have 15 minutes of free time in the evening could you do a quick circuit of body weight squats or lunges, some pushups and hold a few planks.  Toss in a bodyweight cardio exercise like mountain climbers or burpees and you have a great little workout that will boost your metabolism and increase you exercise activity.  Just think, if you did this 6 days a week you would add an hour and a half of extra fat burning exercise! 

Another obstacle is drinking your calories. This is the first thing that we change in people’s nutrition at Force Fitness.  That mocha latte whatchamacallit at Starbucks could be adding in 500-600 calories a day!  Cut that out and you will lose over a pound a week, and be a lot healthier to boot. 

Alcohol is another challenge for people.  Most people look for a reason to drink, and if you are looking you will find it.  I hear it all the time- “But, red wine is good for your heart!”  Well let me ask you how your heart feels about the extra 20 or 30 lbs of fat around your mid section?  I would say get rid of that before we start talking about adding in extra calories from alcohol.
 Just a thought to ponder… Your body CANNOT burn fat while you have alcohol in your system!  Are you a continuous fat burning machine?

The best way to combat these roadblocks is to prepare for them and understand that they exist and that they will eventually present themselves.  If you know what to expect it is a lot easier to have a plan for overcoming the obstacles.  Surround yourself with great people that support your goals.  One of the biggest factors for success is finding a support group. Why do you think our boot camps and semi-private training are so successful?  It is an automatic support group of other likeminded individuals with similar goals. Don’t let a weekend with friends of family ruin your hard work though out the week! 

I hope that these simple steps will help you kick some serious butt with your goals! 

Feel free to leave a comment, good or bad about these steps!
Be Force Fit!

 Over the last few years, we have helped countless people maximize their overall health, performance, and body composition faster than they ever thought possible.  We have one of the best training and nutrition systems for fast fat loss that you can find anywhere.  We work very hard to meet with the absolute best, study from the great minds in the industry and bring you the latest, most effective programs.  However, this is not the reason that our clients have such great success.  Today, I am going to share something more powerful than our best programs and nutrition plan, the tool that must be put into place before you start any fitness program.

So, what is the real secret to the success of our clients see?  Is it the programs? Nope!  If you guessed it was because of our fast fat loss system you would be wrong.  The real secret is that each of these clients made the decision to commit to the program and stick to it no matter what!  They discovered the motivation and reasons that they needed to finally make the turn and achieve their goals! We simply help them put these goals into massive action by giving them the absolute best programs.

Let me get one thing off my chest before you continue reading this article.  I absolutely cannot stand it when people set goals and then think that by some magic thought process they are going to automatically achieve the world’s greatest results.  I am all for positive thinking  and not being negative, but I am here to tell you that you can’t just sit back wish for something great to happen and have it fall in your lap.  Good things happen to people that work hard for them!  Not very many of us are fortunate enough to have a million dollars fall in our laps or to instantly drop 30 lbs of fat. 

 If you come to us for help, but you think you know everything about diet and exercise, there isn’t much we can do for you!  You might as well stop wasting your time and quit reading this right now.  Successful people in all aspects of life have one thing in common they are goal driven and they don’t let anything get in their way of achieving their goals!  This is what I am going to teach you today.

Step One- The WHY

In almost every consultation, phone call, meeting that I have with a client I ask why they have contacted us for help and I get the same blanket statement: “I just want to lose weight, get healthy, etc….).   I don’t buy it!  Everyone would like to lose weight and get healthy, but what is the real reason behind your desire to lose 20lbs or get off your blood pressure medicine?  What is going to be the motivating factor in you getting up at 5 am to get to your workouts, setting aside a few hours on Sunday to plan and prepare you meals for the week, or make sure that you get in your 20 minutes of intervals on off days?  I would bet $10,000 it isn’t just “losing weight and being healthy”! 

It requires a little digging but I try to find their true reason for seeking out Force Fitness.  I want to know what is going to make you do the things you have never done before to get the results you have never accomplished before.  Some people want to play with their kids without feeling like they are going to have a heart attack, some people want to look great for a high school reunion, and some people just want to go to the beach or the lake without feeling terrible in a bathing suit. I don’t care how shallow or selfish your reason is, you just need a reason.  In fact, in some cases the more selfish you are about your goals and your “WHY” the more success you have!

 You’re too smart to fall for gimmicks. You know the weight didn’t come on overnight. You know it’s not going to come off overnight. 

 And you know better than to fall for yet ANOTHER starvation diet. Or one of those ridiculous plans where they have you eat ONE food over and over and over.   

You know the ones I’m talking about. Whether it be cookies, or grapefruits, or ice cream…you’re sick of all the scams.  

 But what if there was an eating plan based on real science that helped your melt off up to 15 pounds in just 30 days?  

What if you were 15 pounds lighter by February using a healthy eating plan that you could actually STICK with for life? 

 Sound too good to be true?

Well, it’s not.  

You see, my colleague Jayson Hunter is a REAL registered dietitian with REAL world experience. He has helped thousands of people all over the world lose weight fast with his Carb Rotation Diet.

Now I know what you’re thinking:

 ”Ughhh. Not another diet!”

 Like I said, it’s an eating plan and not really a diet at all. In fact, on Jayson’s program you’ll be eating so much food you’ll always feel full and satisfied. 

 And best of all, it delivers BIG time results. Seriously, you can lose up to 15 pounds in just 30 days. But the difference between Jayson’s program and all the junk that’s out there in Cyber Space is this:

His Carb Rotation formula is based on actual research.

You’ve got to at least check it out. It really does work. It really is a program you can LIVE with. And it really is safe and healthy.

In fact, I could just show you the link to the Carb Rotation Diet, but I am going to send you to the Five Week Fat Loss Program site!  In this program you get step by step instruction on how to kick some serious fat burning butt with the Carb Rotation plan.  In fact I am considering using it to get in summer shape! 

Read all about it here: www.fiveweekfatloss.com

In fact, check out Matt the very first testimonial!  He is in the Force Fitness Family and was a member of one of the first boot camps.

Jan, another Force family member, has been through the Five Week Fat Loss program and loved it!  She is still using the Carb Rotation plan to get to her goals.

I hope that you give this some serious thought and if you sign up before 12pm, Monday January 5th you get $100 off!