Monday, December 22, 2008
Tuesday, December 9, 2008
Saturday, December 6, 2008
Complimentary First Three Chapters
Apologies for posting this notice to you so late. I've been crazy busy....
.... but trust me: Better late than never.
As you probably know the "European Workout” called "1 Rep Fitness" is making waves in every corner of the world, and I think it is a fantastic alternative to more traditional weight-training....
So here's what I did: I asked the author, Fabrice Rinaldi, to GIVE you the first three unedited chapters of his System for free. Cool, huh? ...
However, this does not change his half-price offer for the entire 12-week nutrition, workout and even optional coaching course, so get the free chapters below, and take action if you want the entire System before SUNDAY at midnight. After that it will be full-price for good.Here's where to pick up your 3 free chapters today ---
3 Chapters Free Here <-- direct link
Enjoy this new way of exercising for more rapid, consistent gains and fat loss.
To Your Health!
Gregg
.... but trust me: Better late than never.
As you probably know the "European Workout” called "1 Rep Fitness" is making waves in every corner of the world, and I think it is a fantastic alternative to more traditional weight-training....
So here's what I did: I asked the author, Fabrice Rinaldi, to GIVE you the first three unedited chapters of his System for free. Cool, huh? ...
However, this does not change his half-price offer for the entire 12-week nutrition, workout and even optional coaching course, so get the free chapters below, and take action if you want the entire System before SUNDAY at midnight. After that it will be full-price for good.Here's where to pick up your 3 free chapters today ---
3 Chapters Free Here <-- direct link
Enjoy this new way of exercising for more rapid, consistent gains and fat loss.
To Your Health!
Gregg
Thursday, December 4, 2008
Shocking Fitness News about the New Year
I'm cheating a bit by posting this now.
But my friend Fabrice let me get by with it after a littlebit of pleading.
The reason: You NEED this.
I knew I had to share it with you.
If you want to get more... A LOT more... out of yourworkouts....
.... I'm talking total body makeover in just 12shortweeks....
... and get it at LESS than half price... Listen up.
I've been around fitness for years. I get tons of lettersfrom folks just like you.
You want to know what the number one concern is? --
"How can I stay on-track?"
You know the feeling.
A new study showed that over 82% of folks who workout willDECREASE their fitness level in 2009. They are literally going backward...
You get rolling on a fitness program and then somethingdistracts you.
You're right back where you started after just a fewweeks... perhaps a month...
... and you deserve better than that.
Here's my solution for you...
... it's a totally unique book and 12-week hand-holdingfitness course designed to make SURE you get into your bestshape...
... and walk into the New Year with the best body of yourlife.
This System comes to you by WEEKLY EMAILS -- each workout,once a week, for12 weeks.
The nutrition plan? Down to a science. They give you anonline database that takes less than 2 seconds to use...
...TONS of variety... and you will never, ever have toguess at how much to eat.
12 weeks of this kind of motivation and pre-planned successstrategies.
There's more...
My friend is giving you over 100 exercise videos...over 700dollars in freee bonuses...
.... and he's going to let my readers have it at LESS thanHALF PRICE.
The new book?
1 Rep Fitness: 12 Weeks To Your New Body!
WAIT ---
Do NOT go to the website yet.
I want to send you to the discount page.
This will ensure you get the same exact 12-week System, allthe bonuses, and more for LESS than HALF PRICE.
If you think this is some kind of cheesy promo.... thinkagain.
Visit the homepage first to see the real price if you want.
Then YOU MUST go here --
http://tinyurl.com/5b4khu <-- discount.
Same thing... only LESS than HALF OFF.
------- > But there is a catch.
They have a timer on the discount page.
That's right -- a REAL TIMER.
It's counting down.
It will stop at 0:00:00.
At that point, the sale is over... and right now you haveuntil SUNDAY to pick up this new System and get startedwith...
.... weekly custom workouts....
.... emailed to you every week... .... the 12-week 3-Phase Nutrition Plan...
.... and 700 bucks in bonuses... .... and more...
....but the timer is ticking down.
Go see the timer and the deal I have been allowed to offer YOU...
http://tinyurl.com/5b4khu <-- timer.
This is not my book. But I highly recommendit. The System works perfect with my ownprogram... and there's three levels:
.... beginner, intermediate and advanced.
So... get started.
You'll enter the New Year with a new body.
Sincerely,
Gregg
P.S. This is no joke.
The offer will disappear this Sunday. Less than half priceuntil then.
Gone after that.
No second chances. No exceptions.
It will never be offered again.
Go now -- http://tinyurl.com/5b4khu <-- discount
But my friend Fabrice let me get by with it after a littlebit of pleading.
The reason: You NEED this.
I knew I had to share it with you.
If you want to get more... A LOT more... out of yourworkouts....
.... I'm talking total body makeover in just 12shortweeks....
... and get it at LESS than half price... Listen up.
I've been around fitness for years. I get tons of lettersfrom folks just like you.
You want to know what the number one concern is? --
"How can I stay on-track?"
You know the feeling.
A new study showed that over 82% of folks who workout willDECREASE their fitness level in 2009. They are literally going backward...
You get rolling on a fitness program and then somethingdistracts you.
You're right back where you started after just a fewweeks... perhaps a month...
... and you deserve better than that.
Here's my solution for you...
... it's a totally unique book and 12-week hand-holdingfitness course designed to make SURE you get into your bestshape...
... and walk into the New Year with the best body of yourlife.
This System comes to you by WEEKLY EMAILS -- each workout,once a week, for12 weeks.
The nutrition plan? Down to a science. They give you anonline database that takes less than 2 seconds to use...
...TONS of variety... and you will never, ever have toguess at how much to eat.
12 weeks of this kind of motivation and pre-planned successstrategies.
There's more...
My friend is giving you over 100 exercise videos...over 700dollars in freee bonuses...
.... and he's going to let my readers have it at LESS thanHALF PRICE.
The new book?
1 Rep Fitness: 12 Weeks To Your New Body!
WAIT ---
Do NOT go to the website yet.
I want to send you to the discount page.
This will ensure you get the same exact 12-week System, allthe bonuses, and more for LESS than HALF PRICE.
If you think this is some kind of cheesy promo.... thinkagain.
Visit the homepage first to see the real price if you want.
Then YOU MUST go here --
http://tinyurl.com/5b4khu <-- discount.
Same thing... only LESS than HALF OFF.
------- > But there is a catch.
They have a timer on the discount page.
That's right -- a REAL TIMER.
It's counting down.
It will stop at 0:00:00.
At that point, the sale is over... and right now you haveuntil SUNDAY to pick up this new System and get startedwith...
.... weekly custom workouts....
.... emailed to you every week... .... the 12-week 3-Phase Nutrition Plan...
.... and 700 bucks in bonuses... .... and more...
....but the timer is ticking down.
Go see the timer and the deal I have been allowed to offer YOU...
http://tinyurl.com/5b4khu <-- timer.
This is not my book. But I highly recommendit. The System works perfect with my ownprogram... and there's three levels:
.... beginner, intermediate and advanced.
So... get started.
You'll enter the New Year with a new body.
Sincerely,
Gregg
P.S. This is no joke.
The offer will disappear this Sunday. Less than half priceuntil then.
Gone after that.
No second chances. No exceptions.
It will never be offered again.
Go now -- http://tinyurl.com/5b4khu <-- discount
Sunday, November 30, 2008
Ban On Fast Food TV Advertising Would Reverse Childhood Obesity Trends, Study Shows
This is a great article about the media, fast food and Childhood obesity
Ban On Fast Food TV Advertising Would Reverse Childhood Obesity Trends, Study Shows
Ban On Fast Food TV Advertising Would Reverse Childhood Obesity Trends, Study Shows
Wednesday, November 26, 2008
Tweetsgiving
I would like to encourage everyone to take a look at:
http://tweetsgiving.org/
And if you're moved to participate, please do.
Thanks!
Gregg
http://twitter.com/mindcoach (Twitter)
http://profile.to/mindcoach (Facebook)
http://tweetsgiving.org/
And if you're moved to participate, please do.
Thanks!
Gregg
http://twitter.com/mindcoach (Twitter)
http://profile.to/mindcoach (Facebook)
Sunday, November 23, 2008
Friday, November 21, 2008
Complimentary Report for the Holidays
I just received a very cool Special Report on how to burn more bodyfat.
Since that is something I know you are interested in I wanted to be sure to send this to you asap --
Burn Fat
Enjoy this complimentary report. These tips will come in handy with the holidays just around the corner!
To Your Strength!
Gregg
Burn Fat
Enjoy this complimentary report. These tips will come in handy with the holidays just around the corner!
To Your Strength!
Gregg
Wednesday, November 19, 2008
6 Mental Strength Tips for Men to Train like Men
I’m mad as hell and I’m not going to take it anymore! Before I begin on my rant I want to mention that I’ve been training for over 15 years, I’m a certified personal trainer and fitness coach. I’ve climbed rocks and mountains and even survived an avalanche.
My rant comes from my personal experience and my recent observations…are you ready? Here goes…
Come on guys…put the pink dumbbells and back away from the salad bar. Guys, incase you haven’t noticed, we are different from women. I know, I can hear you from here…”No kidding Sherlock!”
We’ll then, let me ask…why are you training like a woman? I see it everyday I go to the gym. There they are…the dawn patrol of the gym….the boot-campers! Now I want to make something perfectly clear, I am all in favor and support ANYONE who gets up early and goes to the gym or other physically activity, but there comes a point where a guy’s gotta do what a guys gotta do…and that’s to lift! I don’t mean the combo dumbbell bicep curl, triceps extension, shoulder press. I mean compound movements and Olympic lifts!
Think about it, men are working out with women, eating like women and expecting to look like men. Many men are so focused on “losing weight” they forget that much of the weight they are losing is muscle!
But it doesn’t matter, men still cut their calories to such a dangerous level their metabolism starts to shut down. Then they add on cardio and if that doesn’t work, they reduce their calories even more. The only thing this accomplishes is reducing their muscle and decreasing their testosterone. This fact is discussed in detail in The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy, check it out…you’ll be stunned!
OK, so by now you’re either still with me, or you have fumed off somewhere, in which case what I’m about to say won’t effect you.
Well I could go on, but I won’t. I’ve ranted enough I feel like I need a cigarette, and no, I don’t smoke. Oh yea, this brings up one more BIG thing guys have gotta do to improve their physical transformation…cut back on booze, or better yet, cut it out while you’re in serious training.
I won’t get on that soapbox here, but let me tell, consuming alcohol will retard your body’s ability to shed fat….check it our for yourself.
Well I hope I’ve got you pissed off…in a good way, so that you’ll enter the gym tomorrow with a new sense of purpose to train like a man!
To Your Inner Strength!
Gregg
My rant comes from my personal experience and my recent observations…are you ready? Here goes…
Come on guys…put the pink dumbbells and back away from the salad bar. Guys, incase you haven’t noticed, we are different from women. I know, I can hear you from here…”No kidding Sherlock!”
We’ll then, let me ask…why are you training like a woman? I see it everyday I go to the gym. There they are…the dawn patrol of the gym….the boot-campers! Now I want to make something perfectly clear, I am all in favor and support ANYONE who gets up early and goes to the gym or other physically activity, but there comes a point where a guy’s gotta do what a guys gotta do…and that’s to lift! I don’t mean the combo dumbbell bicep curl, triceps extension, shoulder press. I mean compound movements and Olympic lifts!
Think about it, men are working out with women, eating like women and expecting to look like men. Many men are so focused on “losing weight” they forget that much of the weight they are losing is muscle!
But it doesn’t matter, men still cut their calories to such a dangerous level their metabolism starts to shut down. Then they add on cardio and if that doesn’t work, they reduce their calories even more. The only thing this accomplishes is reducing their muscle and decreasing their testosterone. This fact is discussed in detail in The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy, check it out…you’ll be stunned!
OK, so by now you’re either still with me, or you have fumed off somewhere, in which case what I’m about to say won’t effect you.
Here are the 6 Mental Strength Tips for Men to Train like Men:
- Stop the cardio: It’d been proven that you can get the same cardio benefits from lifting weights. Just make sure you don’t read the entire sports page between each set.
- Perform compound exercises. These involving multiple joint action like, bench-press, squats, dead-lifts and other Olympic lifts. Again, this is NOT one and done. Perform multiple sets with minimum rest between sets.
- Become a swinger…no not like that…like kettlebells. By incorporating kettlebells into your routine you’ll not only improve your strength, but your cardio endurance as well
- Eat, eat and eat. Guys, it’s time to put some meat on those bones, and the best way it through a proper planned diet and nutrition program. I happen to like Precision Nutrition. It’s used by many pro and college level sports teams.
- Increase your fat intake. This does not mean going out and eating more Big Mac’s. This means adding more Omega-3 and other “good fat”. Increasing your good fat intake has been proven to lower your LDL and raise your HDL…both of these are good things.
- Stretch. This may sound “girly”, but let me tell you guys, nothing will cause an injury quicker then inflexibility…believe me, I can attest to this from personal experience. If you’re too tight to stretch look for a good strength therapist, ART practitioner or message therapist.
Well I could go on, but I won’t. I’ve ranted enough I feel like I need a cigarette, and no, I don’t smoke. Oh yea, this brings up one more BIG thing guys have gotta do to improve their physical transformation…cut back on booze, or better yet, cut it out while you’re in serious training.
I won’t get on that soapbox here, but let me tell, consuming alcohol will retard your body’s ability to shed fat….check it our for yourself.
Well I hope I’ve got you pissed off…in a good way, so that you’ll enter the gym tomorrow with a new sense of purpose to train like a man!
To Your Inner Strength!
Gregg
Monday, November 17, 2008
Tuesday, November 11, 2008
Sunday, November 2, 2008
Tuesday, October 28, 2008
Tuesday, October 21, 2008
Friday, October 17, 2008
Tuesday, October 7, 2008
10 Minute Training
As I mentioned on my Warrior Mind Coach blog yesterday, my is in Nor Cal training a professional female gofer with kettlebells.
So for a few weeks my wife will be without the benefit of a gym. Not to worry, she brought her kettlebelss with her. Kettlebells are great for road-warriors. You can through them in the car or even checked luggage.
Here’s a sample routine that has worked very well for myself and my wife.
First thin in the morning: Kettlebell swings - 20 reps for 8 sets with 10-15 seconds of rest between sets. Also did some pushups and stretching. The first couple of sets were tough, but as my body "woke up", each set got more powerful.
This 10 minute workout was exactly what the doctor ordered before going to the airport, getting in the car or???
If you don't have a treadmill, a kettlebell is a much cheaper alternative and allows you to do fat burning interval training.
I also made sure my nutrition was planned in advance to avoid airport obstacles and temptations. I packed apples, almonds, and cashews for the airport, the plane or car.
You can even sneak in a “quickie” workout before dinner, 6-minute abs plus 3-minute arms for another 10-minute travel workout.
So no matter how busy your travel schedule, I know there are no excuses for not fitting in a 10-minute workout. You can do it...even if it is just bodyweight exercises in your hotel room.
You can find more about kettlebells at Dragon Door.
To your extreme health,
Gregg Swanson
Warrior Fitness Training
PS - Here's another 10-minute workout tip...
If you don't have time for a full 20-minute TT resistance training session, just do the first 2 exercises in each workout.
That will take LESS than 10 minutes, and still give you a huge metabolims boost to help you build muscle and burn belly fat.
Get started with the proven TT fat burning workouts AND 6-Minute Abs program at Turbulence Training
DISCLAIMER
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice.
Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.
So for a few weeks my wife will be without the benefit of a gym. Not to worry, she brought her kettlebelss with her. Kettlebells are great for road-warriors. You can through them in the car or even checked luggage.
Here’s a sample routine that has worked very well for myself and my wife.
First thin in the morning: Kettlebell swings - 20 reps for 8 sets with 10-15 seconds of rest between sets. Also did some pushups and stretching. The first couple of sets were tough, but as my body "woke up", each set got more powerful.
This 10 minute workout was exactly what the doctor ordered before going to the airport, getting in the car or???
If you don't have a treadmill, a kettlebell is a much cheaper alternative and allows you to do fat burning interval training.
I also made sure my nutrition was planned in advance to avoid airport obstacles and temptations. I packed apples, almonds, and cashews for the airport, the plane or car.
You can even sneak in a “quickie” workout before dinner, 6-minute abs plus 3-minute arms for another 10-minute travel workout.
So no matter how busy your travel schedule, I know there are no excuses for not fitting in a 10-minute workout. You can do it...even if it is just bodyweight exercises in your hotel room.
You can find more about kettlebells at Dragon Door.
To your extreme health,
Gregg Swanson
Warrior Fitness Training
PS - Here's another 10-minute workout tip...
If you don't have time for a full 20-minute TT resistance training session, just do the first 2 exercises in each workout.
That will take LESS than 10 minutes, and still give you a huge metabolims boost to help you build muscle and burn belly fat.
Get started with the proven TT fat burning workouts AND 6-Minute Abs program at Turbulence Training
DISCLAIMER
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice.
Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.
Thursday, September 25, 2008
Bodyweight Cardio That Works!
Sorry for the long break in posts...my wife and I just moved back to beautiful Bend, OR. With SO much to do here we've been busy getting in shape with
bodyweight exercises....that's right...bodyweight
You're going to love this! In fact, you'll love this system - outlined below - on how to do bodyweight cardio with little or NO equipment.
The workout charts for that program are NOW available to download from my friend Craig Ballantyne of Turbulence Training (for members only). Videos will be up on Monday.
(See below on how to get your free 3-month TT Membership where you can get the TT Bodyweight Cardio program. And remember, as soon as October 1st hits, TT for Meatheads and 3-Minute Arms will only be available to TT Platinum Members.)
When putting together a BW circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in
place)
2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a
beginner)
4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)
6) Another single-leg exercise
7) A total body ab exercise (x-body mountain climbers are great)
8] Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.
So have a great time with these fun bodyweight cardio workouts...
Then say goodbye to long, slow, boring, monotonous cardio forever,
To Your Fitness,
Gregg Swanson
Warrior Fitness Training
P.S. Make sure you grab your copy of TT Bodyweight Cardio here at Turbulence Training. Everyone will benefit from bodyweight workouts...even the most advanced lifters and real-life athletes...
DISCLAIMER
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.
bodyweight exercises....that's right...bodyweight
You're going to love this! In fact, you'll love this system - outlined below - on how to do bodyweight cardio with little or NO equipment.
The workout charts for that program are NOW available to download from my friend Craig Ballantyne of Turbulence Training (for members only). Videos will be up on Monday.
(See below on how to get your free 3-month TT Membership where you can get the TT Bodyweight Cardio program. And remember, as soon as October 1st hits, TT for Meatheads and 3-Minute Arms will only be available to TT Platinum Members.)
When putting together a BW circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in
place)
2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a
beginner)
4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)
6) Another single-leg exercise
7) A total body ab exercise (x-body mountain climbers are great)
8] Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.
So have a great time with these fun bodyweight cardio workouts...
Then say goodbye to long, slow, boring, monotonous cardio forever,
To Your Fitness,
Gregg Swanson
Warrior Fitness Training
P.S. Make sure you grab your copy of TT Bodyweight Cardio here at Turbulence Training. Everyone will benefit from bodyweight workouts...even the most advanced lifters and real-life athletes...
DISCLAIMER
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.
Monday, September 8, 2008
HI...this is your belly fat, are you listening?
How's it goin'!
This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.
So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" even though there is a free trial...don't use this!
To Your Fitness
Gregg Swanson
Warrior Fitness Training
This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.
So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" even though there is a free trial...don't use this!
To Your Fitness
Gregg Swanson
Warrior Fitness Training
Tuesday, August 12, 2008
My Olympic Predictions
Catch any of the Olympics yet?
What an exciting time!
You've got Michael Phelps (THE MAN!) and Dana Torres (THE INSPRITION!), the impossible-to-predict battle for Olympic Basketball Gold, Canada's superstar - Adam van Koeverden, the heart-warming and heart-breaking individual stories in gymnastics, and my favorite event, the 100 meter sprint.
I can't wait to see who will be this year's World's Fastest Man.
I've been studying many of the match-ups, and here are my 2008 Summer Olympic predictions:
1) The Sprinters will have better bodies than the Marathon Runners
Not a real surprise here, as Marathon runners have been losing this battle since the inception of the Modern Games in 1896. Sprinters, on the other hand, have lean, six pack abs physiques and use the training methods that will also help you get a better body, including multi-muscle resistance exercises and short, burst interval-type fat burning exercise. Just like Turbulence Training.
2) The Weightlifters will be strong because they use classic, multi-muscle exercises...
... not because they have been standing on a BOSU ball on one leg, while touching their nose with one hand and scratching their butts with the other.
And in an Olympic Shocker, we'll see dozens of strong women who lift heavy weights and aren't "big and bulky". Instead, they are lean, athletic and have low body fat (and they don't do cardio either!).
3) The gymnasts will ALL have six pack abs...
...but not one of them has probably ever wasted training time doing crunches.
So those are my predictions, and I'm betting I'm 100% right on...
But that brings up the question, if that's how lean, fit Olympians train, then why do you see most folks in the gym doing...
a) Long, slow boring cardio?
b) Useless "balance" exercises that have no carry-over to real life?
c) Hundreds and hundreds of ab crunches?
Listen, I doubt many if any readers are going to be competing in the Olympics, but it doesn't mean we can't train with the same principles to help us lose fat and get six pack abs.
And there is still a way to LOOK like you compete in the Olympics, at least in your abs. That's why I strongly suggest taking a looking at the Turbulence Training for Abs Home Workout System, to help you burn belly fat, get fit, and have a flat stomach. All in the comfort of your own home. My good friend Craig Ballantyne, CSCS as put together an amazing routine that will give the abs of a gymnast.
Still skeptical?
Give the Turbulence Training for Abs Home Workout program a try for 21 days. If you don't like it, just let me know and you'll get all of your money back. There's no hassle for you. And I guarantee it will be the best ab workout you've ever done without crunches.
Get your complementary trail offer at Turbulence Training for Abs
Get inspired to be as fit and lean as you can be!
To Your Inspired Fitness,
Gregg Swanson
Warrior Fitness Training
What an exciting time!
You've got Michael Phelps (THE MAN!) and Dana Torres (THE INSPRITION!), the impossible-to-predict battle for Olympic Basketball Gold, Canada's superstar - Adam van Koeverden, the heart-warming and heart-breaking individual stories in gymnastics, and my favorite event, the 100 meter sprint.
I can't wait to see who will be this year's World's Fastest Man.
I've been studying many of the match-ups, and here are my 2008 Summer Olympic predictions:
1) The Sprinters will have better bodies than the Marathon Runners
Not a real surprise here, as Marathon runners have been losing this battle since the inception of the Modern Games in 1896. Sprinters, on the other hand, have lean, six pack abs physiques and use the training methods that will also help you get a better body, including multi-muscle resistance exercises and short, burst interval-type fat burning exercise. Just like Turbulence Training.
2) The Weightlifters will be strong because they use classic, multi-muscle exercises...
... not because they have been standing on a BOSU ball on one leg, while touching their nose with one hand and scratching their butts with the other.
And in an Olympic Shocker, we'll see dozens of strong women who lift heavy weights and aren't "big and bulky". Instead, they are lean, athletic and have low body fat (and they don't do cardio either!).
3) The gymnasts will ALL have six pack abs...
...but not one of them has probably ever wasted training time doing crunches.
So those are my predictions, and I'm betting I'm 100% right on...
But that brings up the question, if that's how lean, fit Olympians train, then why do you see most folks in the gym doing...
a) Long, slow boring cardio?
b) Useless "balance" exercises that have no carry-over to real life?
c) Hundreds and hundreds of ab crunches?
Listen, I doubt many if any readers are going to be competing in the Olympics, but it doesn't mean we can't train with the same principles to help us lose fat and get six pack abs.
And there is still a way to LOOK like you compete in the Olympics, at least in your abs. That's why I strongly suggest taking a looking at the Turbulence Training for Abs Home Workout System, to help you burn belly fat, get fit, and have a flat stomach. All in the comfort of your own home. My good friend Craig Ballantyne, CSCS as put together an amazing routine that will give the abs of a gymnast.
Still skeptical?
Give the Turbulence Training for Abs Home Workout program a try for 21 days. If you don't like it, just let me know and you'll get all of your money back. There's no hassle for you. And I guarantee it will be the best ab workout you've ever done without crunches.
Get your complementary trail offer at Turbulence Training for Abs
Get inspired to be as fit and lean as you can be!
To Your Inspired Fitness,
Gregg Swanson
Warrior Fitness Training
Wednesday, August 6, 2008
Warrior Fitness Training Gear
Sorry for not posing in awhile, I've been traveling and a lot and developing a line of Warrior Fitness Training gear. This gear will set you apart in the gym, on the streets and in life. This is the first round of gear, check it out here at Warrior Fitness Training Gear
To Your Extreme Fitness,
Gregg
Warrior Fitness Training
To Your Extreme Fitness,
Gregg
Warrior Fitness Training
Tuesday, July 22, 2008
The Dip
Lately it's been this little book called, "The Dip" by a guy named Seth Godin.
It's all about how the biggest results are often achieved after a period of struggling. But many people quit during the struggle, and never achieve success.
You might be able to relate - this is very true of fat loss, working out, and eating right.
After all, it's not too bad to get through the morning or even the early part of the afternoon without 'cheating' on your diet.
But late in the afternoon our diet becomes a struggle. And while sitting around after dinner it is practically impossible for some folks to resist the siren's call of the cookies and chips.
But those who make it through the struggle WIN. They end up eating fewer calories and losing fat for the day.
Same with our workouts.
The warmup is fine, and the first few sets are tough, but manageable.
But as we go on, some folks want to quit. But often it is the last set, the last rep, the last effort that gives us the most results.
If we didn't experience discomfort and fatigue - and make it through it all - we wouldn't change our bodies.
We have to get through what Seth calls, "the dip". As he says, "It is human nature to quit when it hurts."
And human nature is why you see more lard bodies than hard bodies.
The two worst things you can do when you are in "the dip" are...
a) Quit (that's obvious)
b) Jump from program to program (because each time you jump, you are starting over again - always give a program a full 4-week trial period to see if it really works for you)
If you can make it through the dip, you win.
But how do you beat the dip when the struggle is so hard?
By reminding yourself of how good life will be on the other side of the dip - how good things will be once you make it through the struggle.
You must remind yourself that you can get to a point where you'll prefer whole, natural foods over junk food; that you'll look forward to your workouts, rather than find any excuse to blow them off.
You must have the right mindset.
You must learn to stay strong.
And get help from your social support.
Let me know how I can help you,
Gregg Swanson
http://WarriorFiitnessTraining.com
P.S. In the past 11 months a good friend of mine, Craig Ballantyne, has discovered powerful secrets about how to use motivation, inspiration, and social support to help keep more Turbulence Training users on track.
To help them burn the belly fat they've been struggling to lose for weeks, months, and years.
He’s put all those secrets together in his new ebook bonus, "The 5 Motivational Secrets to Getting (and KEEPING) Flat Sexy Abs and Burning Belly Fat Permanently"
This is one of the bonuses you'll get when you grab your copy of his NEW program at Turbulence Training for Abs
It's all about how the biggest results are often achieved after a period of struggling. But many people quit during the struggle, and never achieve success.
You might be able to relate - this is very true of fat loss, working out, and eating right.
After all, it's not too bad to get through the morning or even the early part of the afternoon without 'cheating' on your diet.
But late in the afternoon our diet becomes a struggle. And while sitting around after dinner it is practically impossible for some folks to resist the siren's call of the cookies and chips.
But those who make it through the struggle WIN. They end up eating fewer calories and losing fat for the day.
Same with our workouts.
The warmup is fine, and the first few sets are tough, but manageable.
But as we go on, some folks want to quit. But often it is the last set, the last rep, the last effort that gives us the most results.
If we didn't experience discomfort and fatigue - and make it through it all - we wouldn't change our bodies.
We have to get through what Seth calls, "the dip". As he says, "It is human nature to quit when it hurts."
And human nature is why you see more lard bodies than hard bodies.
The two worst things you can do when you are in "the dip" are...
a) Quit (that's obvious)
b) Jump from program to program (because each time you jump, you are starting over again - always give a program a full 4-week trial period to see if it really works for you)
If you can make it through the dip, you win.
But how do you beat the dip when the struggle is so hard?
By reminding yourself of how good life will be on the other side of the dip - how good things will be once you make it through the struggle.
You must remind yourself that you can get to a point where you'll prefer whole, natural foods over junk food; that you'll look forward to your workouts, rather than find any excuse to blow them off.
You must have the right mindset.
You must learn to stay strong.
And get help from your social support.
Let me know how I can help you,
Gregg Swanson
http://WarriorFiitnessTraining.com
P.S. In the past 11 months a good friend of mine, Craig Ballantyne, has discovered powerful secrets about how to use motivation, inspiration, and social support to help keep more Turbulence Training users on track.
To help them burn the belly fat they've been struggling to lose for weeks, months, and years.
He’s put all those secrets together in his new ebook bonus, "The 5 Motivational Secrets to Getting (and KEEPING) Flat Sexy Abs and Burning Belly Fat Permanently"
This is one of the bonuses you'll get when you grab your copy of his NEW program at Turbulence Training for Abs
Sunday, July 13, 2008
Not One...But Two Trophies!
I am soooo excited! Why? Because my beautiful wife, Diane, just finished her first figure competition yesterday. It was the 2008 NPC San Jose Bodybuilding, Fitness and Figure and is one of the biggest amateur shows here in California. So, how did she do? Let me tell you…for her first time EVER she finished 1st in her age group (masters) and first in the “open” (for her height). That’s right! Not one, but two first place trophies! I am so very proud of her, words can’t completely express what I’m felling. That's Diane (in the purple)to the right of Mark Byer (2007 overall champion)
Congratulations Diane! Now on the to the Arnold Classic!
Who’s next???
To Your Health,
Greg Swanson
http://WarriorFitnessTraining.com
Tuesday, July 8, 2008
Eleven Great Ways to Get Motivated to Exercise
You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs, and hit the gym after work. But a few weeks pass and before you know it, parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?
We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.
1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.
2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."
3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.
4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.
5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.
6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.
7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.
8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!
9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.
10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.
11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.
I'd like to thank The FoodFit Company for this fantastic information.
Enjoy your workout!
Gregg Swanson
http://WarriorFitnessTraining.com
We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.
1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.
2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."
3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.
4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.
5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.
6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.
7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.
8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!
9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.
10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.
11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.
I'd like to thank The FoodFit Company for this fantastic information.
Enjoy your workout!
Gregg Swanson
http://WarriorFitnessTraining.com
Wednesday, July 2, 2008
Just wasting time...
I received a shocking email from someone I respect the other day that I want to share with you. (I have permission.)
My friend just came right out and told me the brutal truth: "You're wasting months of your life for nothing."
Pretty scary...and I had no idea what he meant!
So, I kept reading...
"Look, just figure out how many hours you're spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back."
So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let's not even talk about cooking food and eating 6 meals every day. It feels like my workout routine is like a second job sometimes. Can you relate?
Anyway, I emailed him back and here's what he said:
"Okay, take that number down to less than an HOUR a week...tops. How much time have you just added to your life?" The obvious answer: A lot!
By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.
He said, "Check out my latest book and video series."
Here's the website so you can see it too
The guy I'm talking about is bestselling fitness author Jon Benson. His latest book "7 Minute Muscle" is an absolute jaw-dropper. You owe it to yourself to at least visit his homepage and discover what this is all about.
Jon spent three years researching one simple question: "How can you get the MOST results in the LEAST amount of time?"
Seems like common sense, right? Well it's not. Most people, myself included, are spending FAR more time than necessary to get results.
Even worse --
--- > I learned that all that time in the gym
--- > was keeping me from the body I wanted!
Of course there is more to the story than just "working out less." This is not some gimmick that involves pills or gadgets either. Honestly, it's hard work.
But only 7 minutes of it.
7 minutes. No joke.
After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I've ever seen. Your energy shoots through the roof to boot.
See for yourself –
I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you'll get back by train smarter, not longer.
Sincerely,
Gregg Swanson
http://WarriorFitnessTraining.com
My friend just came right out and told me the brutal truth: "You're wasting months of your life for nothing."
Pretty scary...and I had no idea what he meant!
So, I kept reading...
"Look, just figure out how many hours you're spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back."
So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let's not even talk about cooking food and eating 6 meals every day. It feels like my workout routine is like a second job sometimes. Can you relate?
Anyway, I emailed him back and here's what he said:
"Okay, take that number down to less than an HOUR a week...tops. How much time have you just added to your life?" The obvious answer: A lot!
By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.
He said, "Check out my latest book and video series."
Here's the website so you can see it too
The guy I'm talking about is bestselling fitness author Jon Benson. His latest book "7 Minute Muscle" is an absolute jaw-dropper. You owe it to yourself to at least visit his homepage and discover what this is all about.
Jon spent three years researching one simple question: "How can you get the MOST results in the LEAST amount of time?"
Seems like common sense, right? Well it's not. Most people, myself included, are spending FAR more time than necessary to get results.
Even worse --
--- > I learned that all that time in the gym
--- > was keeping me from the body I wanted!
Of course there is more to the story than just "working out less." This is not some gimmick that involves pills or gadgets either. Honestly, it's hard work.
But only 7 minutes of it.
7 minutes. No joke.
After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I've ever seen. Your energy shoots through the roof to boot.
See for yourself –
I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you'll get back by train smarter, not longer.
Sincerely,
Gregg Swanson
http://WarriorFitnessTraining.com
Monday, June 30, 2008
A way to eat your favorite foods and still shed body fat like crazy...
Let me get right to the point:
If you thought you had to give up your favorite foods in order to shed unwanted body fat, then this will be one of the most important letters you ever read.
Two "former fatties" developed a System of eating that allows you to eat whatever you like every other day and still lose all-the-weight you want.
No pills. No guilt. Just a diet plan for the REAL WORLD, developed by real people.
If you want to learn more now, go HERE
>>> Most Diet plans Are Too Hard
Most of what you've read about how to shed bodyweight is a lie.
Some 'experts' expect you to believe they eat chicken and broccoli every night for dinner and rarely if ever cheat.
Right. And I'm the Dalai Lama!
Just as bad, these plans are too difficult for anyone to follow for more than a few weeks.
So when folks like you discover they can eat their favorite foods every single week and still shed the weight you should see the look on their faces.
They can't believe it.
Some think they have to take some "superpill" to succeed. Not true!
Others think they will have to spend hours a day in the gym killing themselves. No way!
Here's the truth:
Jon and Jan were both obese. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods.
Not "once a week" either -- they INSIST you eat yummy food frequently and without guilt or worry.
>>> Even better, they never count a single calorie!
See for yourself --
Here's the facts: there is NO SUCH THING as a perfect diet plan.
But thousands of people make billions of bucks off of selling the idea that there is only ONE way to eat in order to get lean.
Even worse: these people create diet plans so ridiculously strict that even fitness pros like Jon and Jan can't follow them!
They had to create a plan anyone could follow. Women, men, and even kids.
You should see these pictures! They used Jan's six-year-old daughter Kari to prove a point --
This is so simple a even CHILD can do it!
And you should see their clients...the few who know about this System...
They get to eat pizza, burgers, ice cream, and more...and still lose-the-weight!
This is not a pill or a scam...this is science applied to the real world.
The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.
The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed body fat and feel good again.
Simple, right? Common sense!
You absolutely MUST HAVE a diet plan you can live with for life.
And that's what this is.
What is this new System called?
>>> Announcing "The Every Other Day Diet!"
Great name, isn't it? Pretty much says it all.
But this isn't just a 'book'. You are supported for an entire year with audios, recipes, success stories, and more.
All for less than the cost of a dinner for two at a cheap restaurant.
That's hard to beat.
Plus you get it at half price.
PLUS you get 10 killer bonuses worth over $500.
Call it a gift for being a loyal reader. Or call it a Holiday Special...whatever you like.
This is a simple plan that you will absolutely love.
It's a System that took years to perfect and is about to take the entire nation by storm.
And you get it first.
Go read more --
Sincerely,
Gregg Swanson
P.S. Thank you for being so patient, too.
Jon and Jan received countless emails about The Every Other Day Diet..."When is it coming out?" "How can I get an advanced copy?"
"How the heck does it work??"
Go here and get your advanced copy...at half price...and discover the System for yourself
If you thought you had to give up your favorite foods in order to shed unwanted body fat, then this will be one of the most important letters you ever read.
Two "former fatties" developed a System of eating that allows you to eat whatever you like every other day and still lose all-the-weight you want.
No pills. No guilt. Just a diet plan for the REAL WORLD, developed by real people.
If you want to learn more now, go HERE
>>> Most Diet plans Are Too Hard
Most of what you've read about how to shed bodyweight is a lie.
Some 'experts' expect you to believe they eat chicken and broccoli every night for dinner and rarely if ever cheat.
Right. And I'm the Dalai Lama!
Just as bad, these plans are too difficult for anyone to follow for more than a few weeks.
So when folks like you discover they can eat their favorite foods every single week and still shed the weight you should see the look on their faces.
They can't believe it.
Some think they have to take some "superpill" to succeed. Not true!
Others think they will have to spend hours a day in the gym killing themselves. No way!
Here's the truth:
Jon and Jan were both obese. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods.
Not "once a week" either -- they INSIST you eat yummy food frequently and without guilt or worry.
>>> Even better, they never count a single calorie!
See for yourself --
Here's the facts: there is NO SUCH THING as a perfect diet plan.
But thousands of people make billions of bucks off of selling the idea that there is only ONE way to eat in order to get lean.
Even worse: these people create diet plans so ridiculously strict that even fitness pros like Jon and Jan can't follow them!
They had to create a plan anyone could follow. Women, men, and even kids.
You should see these pictures! They used Jan's six-year-old daughter Kari to prove a point --
This is so simple a even CHILD can do it!
And you should see their clients...the few who know about this System...
They get to eat pizza, burgers, ice cream, and more...and still lose-the-weight!
This is not a pill or a scam...this is science applied to the real world.
The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.
The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed body fat and feel good again.
Simple, right? Common sense!
You absolutely MUST HAVE a diet plan you can live with for life.
And that's what this is.
What is this new System called?
>>> Announcing "The Every Other Day Diet!"
Great name, isn't it? Pretty much says it all.
But this isn't just a 'book'. You are supported for an entire year with audios, recipes, success stories, and more.
All for less than the cost of a dinner for two at a cheap restaurant.
That's hard to beat.
Plus you get it at half price.
PLUS you get 10 killer bonuses worth over $500.
Call it a gift for being a loyal reader. Or call it a Holiday Special...whatever you like.
This is a simple plan that you will absolutely love.
It's a System that took years to perfect and is about to take the entire nation by storm.
And you get it first.
Go read more --
Sincerely,
Gregg Swanson
P.S. Thank you for being so patient, too.
Jon and Jan received countless emails about The Every Other Day Diet..."When is it coming out?" "How can I get an advanced copy?"
"How the heck does it work??"
Go here and get your advanced copy...at half price...and discover the System for yourself
Thursday, June 19, 2008
Maverick Business Adventure ?
My friends are bugging me...big time! A couple of them went to a Maverick Business Adventure hosted by Yanik Silver. It sounds like such an awesome time…check this out from my friend Craig Ballantyne…
“I thought driving a formula one race car around the Las Vegas speedway was crazy (I did that in January), but what I did last month was 10 times more intense.
You see, back in May, I was in Las Vegas at a "Maverick Business Adventure".
On one of the days, we went on a "Zero-Gravity Flight" - where we were literally weightless for 25 seconds at a time - talk about a fast way to lose 185 pounds.
But that still wasn't the craziest thing I've done in Vegas.
That award goes to the Air Combat Dogfighting I did on the morning of May 18th.
Check out my blog for a photo of me getting in my Italian Marchetti plane...just before me and my renegade rock'n'roll co-pilot, "Smudge" took off into a clear Vegas morning for our dogfight in the Nevada desert.
See CB suited up for combat here:
=> http://tinyurl.com/3w9ejv
Without a doubt, being in control of a fighter plane 9000 feet in the air, in a dogfight against another fighter plane, right above a Nevada State Prison no less, was the craziest thing I've ever done in my life.
Pulling 4.5 G's was more intense than putting 425 on my back for squats. It was awesome. We even did one of those barrel rolls where you roll upside down and then right side up real fast.
Yep, for an hour, I was as cool as the 1986 version of Tom Cruise (not the 2005 version).
And yes, the rumors are true, I won the "Ace" award for Fastest Kill in a dogfight...more on that to come in a future email...in the meantime, feel free to call me "Ace" or "Maverick".
Now that was a great trip, but so was my trip to Baltimore this week.
In fact, it was almost perfect in terms of building muscle and burning fat.
I ate well, hit all my workouts, and even survived lunch at a Ruby Tuesday's restaurant (I had the Asian salmon and steamed broccoli with an unsweetened ice tea).
But I didn't get a chance to workout until 9:20pm when I got home.
Even though today was a day off, I was full of energy and needed to do something, anything, when I got in the door. I wanted to get moving because I had been stuck in a chair all day.
So I grabbed the 53-pound Kettlebell and did 20 minutes of swings and snatches, paired with stretches and plank exercises.
The great thing about Kettlebells, as you'll learn next week when you get Troy Anderson's Kettlebell for Fat Loss program, is that the exercises are all Total Body - so you don't need long workouts.
You work all your muscles, from head to toe, and get your heart pounding hard after each set.
Now don't get me wrong, I love traditional barbell lifting more than anything else, but aside from having a cold beer, there ain't nothing better to do outside in the summertime than have a quick, fat-burning kettlebell workout.
(Possibly to earn your cold beer, of course.)
More to come next week, as we continue our "Hard to the Core" fat loss month at Turbulence Training.
After my workout, I had 2 apples, 2-3 ounces of almonds, and some raw cocoa.
I'm used to eating about 2-4 apples a day, so going all day without one of my precious red delicious snacks was tough.
Now that's the right type of craving to have, rather than wanting to scarf down cookies or chips.
As a TT reader, you have a better mindset about food than the average overweight Joe and Jane that have no control whenever they are in the same area code as a bag of M&M's.
And as a TT Member, you have the powerful social support to stay strong and stick to your fat burning meal plan and TT workout program.
Helping you stay strong and healthy,
"Ace" Ballantyne, CSCS, MS”
I don’t know about you, but I want to join these guys!
Happy Training,
Gregg Swanson
http://WarriorFitnessTraining.com
“I thought driving a formula one race car around the Las Vegas speedway was crazy (I did that in January), but what I did last month was 10 times more intense.
You see, back in May, I was in Las Vegas at a "Maverick Business Adventure".
On one of the days, we went on a "Zero-Gravity Flight" - where we were literally weightless for 25 seconds at a time - talk about a fast way to lose 185 pounds.
But that still wasn't the craziest thing I've done in Vegas.
That award goes to the Air Combat Dogfighting I did on the morning of May 18th.
Check out my blog for a photo of me getting in my Italian Marchetti plane...just before me and my renegade rock'n'roll co-pilot, "Smudge" took off into a clear Vegas morning for our dogfight in the Nevada desert.
See CB suited up for combat here:
=> http://tinyurl.com/3w9ejv
Without a doubt, being in control of a fighter plane 9000 feet in the air, in a dogfight against another fighter plane, right above a Nevada State Prison no less, was the craziest thing I've ever done in my life.
Pulling 4.5 G's was more intense than putting 425 on my back for squats. It was awesome. We even did one of those barrel rolls where you roll upside down and then right side up real fast.
Yep, for an hour, I was as cool as the 1986 version of Tom Cruise (not the 2005 version).
And yes, the rumors are true, I won the "Ace" award for Fastest Kill in a dogfight...more on that to come in a future email...in the meantime, feel free to call me "Ace" or "Maverick".
Now that was a great trip, but so was my trip to Baltimore this week.
In fact, it was almost perfect in terms of building muscle and burning fat.
I ate well, hit all my workouts, and even survived lunch at a Ruby Tuesday's restaurant (I had the Asian salmon and steamed broccoli with an unsweetened ice tea).
But I didn't get a chance to workout until 9:20pm when I got home.
Even though today was a day off, I was full of energy and needed to do something, anything, when I got in the door. I wanted to get moving because I had been stuck in a chair all day.
So I grabbed the 53-pound Kettlebell and did 20 minutes of swings and snatches, paired with stretches and plank exercises.
The great thing about Kettlebells, as you'll learn next week when you get Troy Anderson's Kettlebell for Fat Loss program, is that the exercises are all Total Body - so you don't need long workouts.
You work all your muscles, from head to toe, and get your heart pounding hard after each set.
Now don't get me wrong, I love traditional barbell lifting more than anything else, but aside from having a cold beer, there ain't nothing better to do outside in the summertime than have a quick, fat-burning kettlebell workout.
(Possibly to earn your cold beer, of course.)
More to come next week, as we continue our "Hard to the Core" fat loss month at Turbulence Training.
After my workout, I had 2 apples, 2-3 ounces of almonds, and some raw cocoa.
I'm used to eating about 2-4 apples a day, so going all day without one of my precious red delicious snacks was tough.
Now that's the right type of craving to have, rather than wanting to scarf down cookies or chips.
As a TT reader, you have a better mindset about food than the average overweight Joe and Jane that have no control whenever they are in the same area code as a bag of M&M's.
And as a TT Member, you have the powerful social support to stay strong and stick to your fat burning meal plan and TT workout program.
Helping you stay strong and healthy,
"Ace" Ballantyne, CSCS, MS”
I don’t know about you, but I want to join these guys!
Happy Training,
Gregg Swanson
http://WarriorFitnessTraining.com
Wednesday, June 18, 2008
Fitness Past The Age Of 40
Here is a special Health and Fitness Bulletin concerning fitness past the age of 40.
Enjoy...
------------------------------------------------------
Special Bonus Report Available
------------------------------------------------------
A reminder -- "Slow Poisoning", the eye-opening report by health journalist John Erb, is now
available in the "Fit Over 40" members area.
Anyone who owns a copy of "Fit Over 40" now receives FIVE free bonus e-books/reports:
--- > "The Menopause Solution" by Jill Langham;
--- > "Why Grow Old" by Orison Swett Marden;
--- > "Natural Ways To Increase Your Testosterone"
by Men's Health Journalist Christian Finn
--- > "The Bill Pearl Interview" by Rob Cooper
AND "The Slow Poisoning of Mankind" by John Erb. This incredible report is literally the report
given to The World Health Organization on the toxic effects of one of the most common food
additives in America.
If you own "Fit Over 40", just visit the homepage and login to the member's downloads.
You can own "Fit Over 40", today!
You can also pick up Frank Mangano's e-book, "The Silent Killer Exposed", for a limited time.
------------------------------------------------------
Poverty And Obesity: A New Study Finds A Remarkable Connection
------------------------------------------------------
While the rich and the affluent still face many of the problems that come with the "king's
lifestyle", a new pattern is emerging in the United States and, predictions state, Europe.
A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and
less educated portions of the country.
The reason this is important to us all, other than a concern for our nation's health as a
whole, is the economic strain this will place on our already burdened health care system.
By the year 2012, if this trend increases, the middle and upper classes will be looking at
massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all'
can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a
myth -- that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that,
and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and
Tom Venuto, CSCS.
Get it here at Fit Over 40
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention
had this to say --
"Populations are no longer equal in terms of experiencing health problems. Low-income
populations tend to experience all the health problems we worry about at greater rates."
The five states with the highest obesity rates in the 2005 consensus include Mississippi,
Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado,
Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does
not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition 'gurus' lend that impression.
If you visit a gym today, especially in a larger city, you'll see a myriad of devices
that, frankly, would give you a better workout if you tried to pick them up and move them
out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact,
as so many people report in "Fit Over 40", workouts can be done in your own home
that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require "high-tech", expensive foods
(for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the
example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income
level above absolute poverty.
Yours in health,
Gregg Swanson
http://WarriorFitnessTraining.com
Enjoy...
------------------------------------------------------
Special Bonus Report Available
------------------------------------------------------
A reminder -- "Slow Poisoning", the eye-opening report by health journalist John Erb, is now
available in the "Fit Over 40" members area.
Anyone who owns a copy of "Fit Over 40" now receives FIVE free bonus e-books/reports:
--- > "The Menopause Solution" by Jill Langham;
--- > "Why Grow Old" by Orison Swett Marden;
--- > "Natural Ways To Increase Your Testosterone"
by Men's Health Journalist Christian Finn
--- > "The Bill Pearl Interview" by Rob Cooper
AND "The Slow Poisoning of Mankind" by John Erb. This incredible report is literally the report
given to The World Health Organization on the toxic effects of one of the most common food
additives in America.
If you own "Fit Over 40", just visit the homepage and login to the member's downloads.
You can own "Fit Over 40", today!
You can also pick up Frank Mangano's e-book, "The Silent Killer Exposed", for a limited time.
------------------------------------------------------
Poverty And Obesity: A New Study Finds A Remarkable Connection
------------------------------------------------------
While the rich and the affluent still face many of the problems that come with the "king's
lifestyle", a new pattern is emerging in the United States and, predictions state, Europe.
A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and
less educated portions of the country.
The reason this is important to us all, other than a concern for our nation's health as a
whole, is the economic strain this will place on our already burdened health care system.
By the year 2012, if this trend increases, the middle and upper classes will be looking at
massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all'
can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a
myth -- that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that,
and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and
Tom Venuto, CSCS.
Get it here at Fit Over 40
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention
had this to say --
"Populations are no longer equal in terms of experiencing health problems. Low-income
populations tend to experience all the health problems we worry about at greater rates."
The five states with the highest obesity rates in the 2005 consensus include Mississippi,
Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado,
Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does
not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition 'gurus' lend that impression.
If you visit a gym today, especially in a larger city, you'll see a myriad of devices
that, frankly, would give you a better workout if you tried to pick them up and move them
out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact,
as so many people report in "Fit Over 40", workouts can be done in your own home
that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require "high-tech", expensive foods
(for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the
example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income
level above absolute poverty.
Yours in health,
Gregg Swanson
http://WarriorFitnessTraining.com
Thursday, June 12, 2008
10 Tips to Safe Training
My friend Craig Ballantyne (of Turbulence Training fame) just sent me this. The information is so important I had to share it.
10 Tips to Safe Training
1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions.
3) Whenever you start a new program, use lighter weights than normal, and do only 1 or 2 sets per exercise. You must always expect additional soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away.
4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first.
5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure.
6) Check your ego at the gym door and start with the Beginner or Intermediate TT workouts, even if you have been exercising in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy".
7) Don't do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we?
8) Never skip a warm-up. Use the general bodyweight warmups and the specific warm-up sets in each TT workout.
9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!"
Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warmup, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.
So...as exciting as that was, it was very important.
To Your Training Health,
Gregg Swanson
http://WarriorFitnessTraining.com
Monday, June 9, 2008
5 Reasons Why Bodyweight Training is the Best ype of Exercise
Bodyweight circuits are tough to beat. They are so convenient and effective at helping you build a lean, sculpted body, that its hard to justify the daily drive to the gym where you pay big bucks for your monthly membership.
In fact, on a recent fitness internet radio interview, I argued that overall, bodyweight circuit training was the BEST form of exercise.
Here are 5 reasons why bodyweight training is the best overall type of exercise you can do to burn fat and sculpt your body.
1) Bodyweight training is a hybrid of strength training and interval training.
Put a bunch of bodyweight exercises into a circuit, like I did with the June workout, and you'll burn fat and sculpt your body fast.
2) Bodyweight training increases "fitness/stamina/endurance" - or whatever you want to call it.
This is great for athletes, fighters, fitness competitors, and even for folks that just love doing handy work around the house.
3) Bodyweight training increases strength and can build muscle if that's what you are after.
You just have to choose the hardest exercises, like Pistols, pullups, bodyweight rows, decline close-grip pushups, and chinups.
4) Bodyweight exercises can carve out a set of six pack abs while keeping your low back safe.
I'm not a big fan of abdominal machines found in most commercial gyms. And neither is the world's expert on low back pain - Dr. Stuart McGill - who I once visited in his lab.
He showed me over a dozen bodyweight exercises for the abs and low- back muscles that build a six pack but don't hurt your back, like crunches and sit-ups will do.
5) Bodyweight exercises work your mobility.
We aren't meant to do the same things over and over again. I know that you'd get more fat burning, bodysculpting results by doing bodyweight circuits rather than intervals or worse, cardio, on one of the Elliptical machine contraptions.
Plus, your body will move better when you do a variety of exercises, rather than risking overuse injuries doing the same movement thousands of times in the same workout.
Bodyweight training is simple, fun, fast, and effective.
For more info on bodyweight training go Turbulence Training
To Your Health,
Gregg Swanson
http://WarriorFitnessTraining.com
In fact, on a recent fitness internet radio interview, I argued that overall, bodyweight circuit training was the BEST form of exercise.
Here are 5 reasons why bodyweight training is the best overall type of exercise you can do to burn fat and sculpt your body.
1) Bodyweight training is a hybrid of strength training and interval training.
Put a bunch of bodyweight exercises into a circuit, like I did with the June workout, and you'll burn fat and sculpt your body fast.
2) Bodyweight training increases "fitness/stamina/endurance" - or whatever you want to call it.
This is great for athletes, fighters, fitness competitors, and even for folks that just love doing handy work around the house.
3) Bodyweight training increases strength and can build muscle if that's what you are after.
You just have to choose the hardest exercises, like Pistols, pullups, bodyweight rows, decline close-grip pushups, and chinups.
4) Bodyweight exercises can carve out a set of six pack abs while keeping your low back safe.
I'm not a big fan of abdominal machines found in most commercial gyms. And neither is the world's expert on low back pain - Dr. Stuart McGill - who I once visited in his lab.
He showed me over a dozen bodyweight exercises for the abs and low- back muscles that build a six pack but don't hurt your back, like crunches and sit-ups will do.
5) Bodyweight exercises work your mobility.
We aren't meant to do the same things over and over again. I know that you'd get more fat burning, bodysculpting results by doing bodyweight circuits rather than intervals or worse, cardio, on one of the Elliptical machine contraptions.
Plus, your body will move better when you do a variety of exercises, rather than risking overuse injuries doing the same movement thousands of times in the same workout.
Bodyweight training is simple, fun, fast, and effective.
For more info on bodyweight training go Turbulence Training
To Your Health,
Gregg Swanson
http://WarriorFitnessTraining.com
Wednesday, June 4, 2008
Manifesting Life Within The Moments
Take a pen and a sheet of paper and just start doodling. Seriously.
Congratulations -- you've just created something from nothing...an image that never existed before nor will ever exist again, carved from the moments of your alloted time on this planet.
Hang with me -- this all deals with your level of fitness, the power of your mind, and the success you have in your life...
Any child recognizes their power to create. Most even realize the power to mold their own destinies. Children know when they've done something "wrong", even when they're doing it in most cases. They also know the "destiny" that awaits them in the form of dad coming home from work! Perhaps they do not know the particulars, but they get the basic idea.
Somewhere along the way, someone or something talked most of us out of the idea that we have anything to do with our destiny, let alone that we can manifest our moments, literally creating our destiny by existing fully within the moments we are given and making the most out of them.
To some, this sounds as if one is trying to "play God"...but this is not true. Instead, I believe that we are called by existence itself to manage our lives and our destiny through the application of powerful, truthful thinking that inspires consistent, Core-motivated action.
That was a long sentence, but an important one. Let's break it down.
M-Power is founded on the Principle of Core Ethics (tm). This applies to your body, mind, relationships...you name it.
Core Ethics is a combination of three crucial and universal truths:
1. Truth
2. Responsibility
3. Abundance
More specifically, truthful thinking, ruthless responsibility, and flowing abundance. These are the key distinctions within my key distinctions!
All three of these distinctions are covered heavily in M-Power, but for today I'd like to give you some broad-stroke truths to apply in the art of manifesting your moments.
First, by thinking truthfully (as opposed to "positively" or "irrationally"), one can see that words become our world. James Allen took a passage from the Bible to clarify this in his book, "As A Man Thinketh." What we think produces a conversation with our self -- the most important of all conversations, as it's by far the longest. This produces the words we say to ourselves and to others. These words are either based in truth or based in fiction.
Saying, "I'm going to die if I don't get some ice cream" is, of course, utter fiction. Yet most people use this type of language all the time. The opposite is the "positive thinking" camp -- the ones who look in the mirror and say, "I'm fit, and I'm beautiful!" when they're not...and they're not!
The alternative, and the way to begin manifesting your destiny in the moment, rather than in some far away, mystical "someday", is to say this:
"I am in the process of learning what I need to know in order to become more fit, healthy and attractive every day of my life."
This is not a false statement if you are so much as reading this article!
Remember this scientific fact: any form of energy that is non-truth creates dissonance, and dissonance remodels cellular structure. That sounds kinda complex, but all I'm saying is this:
You lie, you die.
Really.
Photographs of water prove this point. Saying things that are not true to the speaker changes the structure of water molecules. Speaking words of hate do the same. You are programmed to live in harmony with yourself, and the language we use on a daily basis is often the opposite of harmony. It is the creation of dissonance. And we wonder why we have all this mental and physical disease in our world!
Your very cells scream out, "Take responsibility!" Speak in truth, both out loud and to yourself, and watch what happens.
This level of accountability to yourself will produce flowing abundance, or wealth in every area of your life that flows outward rather than remains bottled up inside of you. "Canning abundance" as I call it is a sure-fire way to total overwhelm in life. You must share it -- and by doing so, you reap more.
Become a manifestor of moments; moments that add up to the time of your life.
You can start today by joining up with an entire team dedicated to three things in your life: your health, your wealth, and your total abundance.
Read more, hear testimonials, and even get a freee 41-minute audio called, "What's Really Missing?", all right HERE
Make the moments, and make them count!
Thank you Jon Benson (creator, The M-Power Inner Circle) for this great info!
To Your Health!
Gregg Swanson
http://WarrirorFitnessTraining.com
Congratulations -- you've just created something from nothing...an image that never existed before nor will ever exist again, carved from the moments of your alloted time on this planet.
Hang with me -- this all deals with your level of fitness, the power of your mind, and the success you have in your life...
Any child recognizes their power to create. Most even realize the power to mold their own destinies. Children know when they've done something "wrong", even when they're doing it in most cases. They also know the "destiny" that awaits them in the form of dad coming home from work! Perhaps they do not know the particulars, but they get the basic idea.
Somewhere along the way, someone or something talked most of us out of the idea that we have anything to do with our destiny, let alone that we can manifest our moments, literally creating our destiny by existing fully within the moments we are given and making the most out of them.
To some, this sounds as if one is trying to "play God"...but this is not true. Instead, I believe that we are called by existence itself to manage our lives and our destiny through the application of powerful, truthful thinking that inspires consistent, Core-motivated action.
That was a long sentence, but an important one. Let's break it down.
M-Power is founded on the Principle of Core Ethics (tm). This applies to your body, mind, relationships...you name it.
Core Ethics is a combination of three crucial and universal truths:
1. Truth
2. Responsibility
3. Abundance
More specifically, truthful thinking, ruthless responsibility, and flowing abundance. These are the key distinctions within my key distinctions!
All three of these distinctions are covered heavily in M-Power, but for today I'd like to give you some broad-stroke truths to apply in the art of manifesting your moments.
First, by thinking truthfully (as opposed to "positively" or "irrationally"), one can see that words become our world. James Allen took a passage from the Bible to clarify this in his book, "As A Man Thinketh." What we think produces a conversation with our self -- the most important of all conversations, as it's by far the longest. This produces the words we say to ourselves and to others. These words are either based in truth or based in fiction.
Saying, "I'm going to die if I don't get some ice cream" is, of course, utter fiction. Yet most people use this type of language all the time. The opposite is the "positive thinking" camp -- the ones who look in the mirror and say, "I'm fit, and I'm beautiful!" when they're not...and they're not!
The alternative, and the way to begin manifesting your destiny in the moment, rather than in some far away, mystical "someday", is to say this:
"I am in the process of learning what I need to know in order to become more fit, healthy and attractive every day of my life."
This is not a false statement if you are so much as reading this article!
Remember this scientific fact: any form of energy that is non-truth creates dissonance, and dissonance remodels cellular structure. That sounds kinda complex, but all I'm saying is this:
You lie, you die.
Really.
Photographs of water prove this point. Saying things that are not true to the speaker changes the structure of water molecules. Speaking words of hate do the same. You are programmed to live in harmony with yourself, and the language we use on a daily basis is often the opposite of harmony. It is the creation of dissonance. And we wonder why we have all this mental and physical disease in our world!
Your very cells scream out, "Take responsibility!" Speak in truth, both out loud and to yourself, and watch what happens.
This level of accountability to yourself will produce flowing abundance, or wealth in every area of your life that flows outward rather than remains bottled up inside of you. "Canning abundance" as I call it is a sure-fire way to total overwhelm in life. You must share it -- and by doing so, you reap more.
Become a manifestor of moments; moments that add up to the time of your life.
You can start today by joining up with an entire team dedicated to three things in your life: your health, your wealth, and your total abundance.
Read more, hear testimonials, and even get a freee 41-minute audio called, "What's Really Missing?", all right HERE
Make the moments, and make them count!
Thank you Jon Benson (creator, The M-Power Inner Circle) for this great info!
To Your Health!
Gregg Swanson
http://WarrirorFitnessTraining.com
Monday, June 2, 2008
SEVEN Small Changes that Lead to Big Time Fat Loss
These are just some of the little things that will help you burn fat and change your body...
1) Switch from processed carbs to fruits and vegetables as your main source of carbohydrates.
2) Increase the intensity of your fat burning workouts by getting rid of boring cardio while adding interval training.
3) Switch from high reps to lower reps.
4) Eliminate the isolation exercises and use total-body, multi- muscle movements.
5) Remove all crunches and situps from your program and spend that time on intervals and total body exercises instead.
6) Change your workouts frequently.
7) Get social support on your fat loss journey rather than trying to do this solo. This is the most UNDER-RATED little change you can make in your life that will help you lose more fat. Powerful stuff.
And there's no better fat loss social support than all the positive energy you'll find on one of my favorite forum the Turbulence Training forum.
Put those little steps into place and you'll make giant leaps in your progress, I promise.
=> Go to Turbulence Training and get started today!
Take action and you'll succeed
Gregg Swanson
www.WarriorFitnessTraining.com
Thursday, May 29, 2008
Elevate Your Thermogenic Rate And Keep That Fat Burning!
If you select a second ingredient, select celery -- and lots of it. Celery will fill you up and help expend even more calories in the fat-burning process.
For more tips on why "ingredients", not calories, are the key to long-term fat-burning and success, here is a great site to help you burn the fat
This will tell you all you need to know.
Sincerely,
Gregg Swanson
Friday, May 23, 2008
What Modern Science Says About Reversing The Aging Process
Practical Life Extension
What Modern Science Says About Reversing The Aging Process
There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.
The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life.
While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally. They are:
1. Weight training
2. Good nutrition
3. Positive thinking and having purpose
Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl. Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.
Discover more today HERE
You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.
Gregg Swanson
Warrior Fitness Training
Monday, May 19, 2008
How To Burn Fat With Food
HOW TO BURN FAT WITH FOOD
By Tom Venuto, CSCS, CPT
http://www.burnthefat.com
"Burn fat with food?"
What the heck am I talking about? Food doesn't "burn fat", food is what makes you fat, right?
Not necessarily...
Food can burn fat or food can turn to fat.
There is actually a way that you can eat more food and eat more often, which will turn your body into a "metabolic furnace" that literally incinerates body fat and calories like tissue paper thrown into a bonfire!
The secret lies in choosing the right foods and in combining "5 food factors" that stimulate a process called "dietary thermogenesis" and optimize your body's metabolic and hormonal fat burning machinery.
However, before you can ever make use of these PHYSIO-logical factors that speed up your metabolism, you must address the crucial PSYCH-ological factors first.
Listen: You absolutely must re-frame way you look at and perceive food.
What does food MEAN to you?
What images, thoughts, and emotions do you associate with food?
***What do you think food is FOR?***
If you're struggling with body fat, I can almost guarantee that you're thinking about food in the wrong way.
You may be thinking of food like this:
• Food is the reason I'm fat
• I have to starve and eat hardly any food to lose fat
• I have to eat bland, tasteless "rabbit food" to lose fat
Other beliefs to consider include:
• Food is only for my own pleasure and "tastebud satisfaction"
• Food is the only thing that makes me feel better when I'm feeling bad
• Food is primarily for social occasions
And these are just a few common belief systems about food that may be programming you for failure.
Yes, it's true that food can be one of life's pleasures and is a focal point for social and family occasions.
The trouble is when that's the only thing food means to you, and you fail to realize the amazing power of food to transform your body and your health.
I want to suggest, as a first step, a shift in your mental attention and thoughts when it comes to food. You must redefine or "Reframe" what food means to you.
Here are four of the beliefs you must adopt if you want this to work for you:
• Food is for boosting energy (food is fuel)
• Food is for building muscle (food is construction material)
• Food is for burning fat (food is a metabolic stimulator)
• Food is for creating optimal health (food provides essential nutrients)
When you adopt these four beliefs about food as your dominant thinking, I assure you there will be a profound difference in your behaviors and your results.
If you don't adopt these beliefs as your dominant thought patterns, I can assure you that no Diet or workout will ever be of much use to you because you will continue to trip over your own self limiting beliefs. When you reframe what food means to you, it is often remarkable how quickly you stop wanting foods that are not good for you (and you learn how to achieve a healthy balance between social and "for taste" eating and eating to develop your body).
Most people struggle with food and emotional eating issues their entire lives, so they believe food is their biggest problem...
The truth is,
• Food is not your problem.
• Food is your solution.
Once this realization hits you, then and only then are you ready to learn the specifics about what to eat, how much to eat, when to eat, how often to eat and what to eat with what.
These are "the 5 food factors.", 5 food factors for burning body fat:
1. Quantity of food
2. Quality (type) of food
3. Combination of specific foods with other foods
4. Frequency of eating
5. Time of day food is eaten
Too much of ANYTHING will turn to fat - that is food factor number one - quantity of food.
However, it is absolutely true that some foods are more likely to turn into fat than others due to the way they affect your hormones and your metabolic rate.
Some foods burn fat, some foods turn to fat, largely because of a process known as "thermogenesis." Actually ALL foods are "thermogenic" because the body must use energy to digest food. This is known as the "thermic effect of food" (TEF), "the specific dynamic action of food" or "dietary thermogenesis."
Here's the s e c r e t: Some foods are MUCH more thermogenic than others. For example: if you eat a chicken breast with 300 calories, because the food is natural lean protein, your body must work much harder to digest the food, break it down into its constituent amino acids and deliver them to the cells where they are needed. Its possible that 25% or even more of the calories contained in that chicken breast are burned off in the process of digestion, that leaves a net of only 225 calories.
Lean meat such as chicken breast is an example of a food with a high thermic effect. By choosing foods with a high thermic effect, you increase your metabolism and you can actually eat more food and burn more body fat.
Combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and right amount of natural starchy carbs and whole grains to match your carb tolerance, and your body will literally turn into a fat burning machine as your hormonal and blood sugar response to the food is optimized.
That's food factor #3: the combination of lean proteins, natural carbs and the right types of fats in the proper ratios.
Food factors #4 and #5 are frequency and timing of the food you eat.
It is common knowledge among the fitness-savvy (such as bodybuilders and fitness/figure competitors), that eating small, frequent meals increases metabolic rate, increases gains in lean body mass and increases fat loss more than larger, infrequent meals.
It seems hard to believe that you can actually eat more often and lose more fat, but it's absolutely true. Pick natural foods with a high thermic effect keep your portions small and eat approximately every three hours and your metabolism will begin to speed up almost immediately.
Naturally, of course, there is much more to this process of using food to burn fat, and it would take an entire book to cover every factor in intimate detail. But by now, you understand the essentials you need in order to get started, including those four important beliefs you MUST adopt about food.
You can learn even more about natural thermogenesis using real food (not pills or powders) in my Burn The Fat, Feed The Muscle e-book.
Also, for a limited time, you can get two three free reports about fat burning foods when you order the Burn The Fat, Feed the Muscle e-book:
(1) Foods That Burn Fat,
(2) Foods That Turn to Fat, and
(3) The A Food B Food Lecture: How To get Good Grades on Your Food Choices.
Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT
http://www.burnthefat.com
By Tom Venuto, CSCS, CPT
http://www.burnthefat.com
"Burn fat with food?"
What the heck am I talking about? Food doesn't "burn fat", food is what makes you fat, right?
Not necessarily...
Food can burn fat or food can turn to fat.
There is actually a way that you can eat more food and eat more often, which will turn your body into a "metabolic furnace" that literally incinerates body fat and calories like tissue paper thrown into a bonfire!
The secret lies in choosing the right foods and in combining "5 food factors" that stimulate a process called "dietary thermogenesis" and optimize your body's metabolic and hormonal fat burning machinery.
However, before you can ever make use of these PHYSIO-logical factors that speed up your metabolism, you must address the crucial PSYCH-ological factors first.
Listen: You absolutely must re-frame way you look at and perceive food.
What does food MEAN to you?
What images, thoughts, and emotions do you associate with food?
***What do you think food is FOR?***
If you're struggling with body fat, I can almost guarantee that you're thinking about food in the wrong way.
You may be thinking of food like this:
• Food is the reason I'm fat
• I have to starve and eat hardly any food to lose fat
• I have to eat bland, tasteless "rabbit food" to lose fat
Other beliefs to consider include:
• Food is only for my own pleasure and "tastebud satisfaction"
• Food is the only thing that makes me feel better when I'm feeling bad
• Food is primarily for social occasions
And these are just a few common belief systems about food that may be programming you for failure.
Yes, it's true that food can be one of life's pleasures and is a focal point for social and family occasions.
The trouble is when that's the only thing food means to you, and you fail to realize the amazing power of food to transform your body and your health.
I want to suggest, as a first step, a shift in your mental attention and thoughts when it comes to food. You must redefine or "Reframe" what food means to you.
Here are four of the beliefs you must adopt if you want this to work for you:
• Food is for boosting energy (food is fuel)
• Food is for building muscle (food is construction material)
• Food is for burning fat (food is a metabolic stimulator)
• Food is for creating optimal health (food provides essential nutrients)
When you adopt these four beliefs about food as your dominant thinking, I assure you there will be a profound difference in your behaviors and your results.
If you don't adopt these beliefs as your dominant thought patterns, I can assure you that no Diet or workout will ever be of much use to you because you will continue to trip over your own self limiting beliefs. When you reframe what food means to you, it is often remarkable how quickly you stop wanting foods that are not good for you (and you learn how to achieve a healthy balance between social and "for taste" eating and eating to develop your body).
Most people struggle with food and emotional eating issues their entire lives, so they believe food is their biggest problem...
The truth is,
• Food is not your problem.
• Food is your solution.
Once this realization hits you, then and only then are you ready to learn the specifics about what to eat, how much to eat, when to eat, how often to eat and what to eat with what.
These are "the 5 food factors.", 5 food factors for burning body fat:
1. Quantity of food
2. Quality (type) of food
3. Combination of specific foods with other foods
4. Frequency of eating
5. Time of day food is eaten
Too much of ANYTHING will turn to fat - that is food factor number one - quantity of food.
However, it is absolutely true that some foods are more likely to turn into fat than others due to the way they affect your hormones and your metabolic rate.
Some foods burn fat, some foods turn to fat, largely because of a process known as "thermogenesis." Actually ALL foods are "thermogenic" because the body must use energy to digest food. This is known as the "thermic effect of food" (TEF), "the specific dynamic action of food" or "dietary thermogenesis."
Here's the s e c r e t: Some foods are MUCH more thermogenic than others. For example: if you eat a chicken breast with 300 calories, because the food is natural lean protein, your body must work much harder to digest the food, break it down into its constituent amino acids and deliver them to the cells where they are needed. Its possible that 25% or even more of the calories contained in that chicken breast are burned off in the process of digestion, that leaves a net of only 225 calories.
Lean meat such as chicken breast is an example of a food with a high thermic effect. By choosing foods with a high thermic effect, you increase your metabolism and you can actually eat more food and burn more body fat.
Combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and right amount of natural starchy carbs and whole grains to match your carb tolerance, and your body will literally turn into a fat burning machine as your hormonal and blood sugar response to the food is optimized.
That's food factor #3: the combination of lean proteins, natural carbs and the right types of fats in the proper ratios.
Food factors #4 and #5 are frequency and timing of the food you eat.
It is common knowledge among the fitness-savvy (such as bodybuilders and fitness/figure competitors), that eating small, frequent meals increases metabolic rate, increases gains in lean body mass and increases fat loss more than larger, infrequent meals.
It seems hard to believe that you can actually eat more often and lose more fat, but it's absolutely true. Pick natural foods with a high thermic effect keep your portions small and eat approximately every three hours and your metabolism will begin to speed up almost immediately.
Naturally, of course, there is much more to this process of using food to burn fat, and it would take an entire book to cover every factor in intimate detail. But by now, you understand the essentials you need in order to get started, including those four important beliefs you MUST adopt about food.
You can learn even more about natural thermogenesis using real food (not pills or powders) in my Burn The Fat, Feed The Muscle e-book.
Also, for a limited time, you can get two three free reports about fat burning foods when you order the Burn The Fat, Feed the Muscle e-book:
(1) Foods That Burn Fat,
(2) Foods That Turn to Fat, and
(3) The A Food B Food Lecture: How To get Good Grades on Your Food Choices.
Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT
http://www.burnthefat.com
Friday, May 9, 2008
Tips for Effective Core Training
Are you sure that you are getting everything you can out of your core routine? With all of the new developments in core training, it's difficult to keep up with the latest and most effective tools and techniques. Though the core has become a mainstream concept, most exercisers have a clouded view of what exactly the core consists of, its importance and what the best ways are to activate it.
The core includes the following muscles: Transverse Abdominis, Rectus Abdominis, Multifidus, External Obliques, Internal Obliques, Quadratus Lumborum and Erector Spinae. It provides a stable platform which launches all of our movement by stabilizing the spine. The core generates the rotational forces needed for many athletic movements including throwing, swinging, striking and twisting. It acts to resist or neutralize external forces such as gravity, contact or momentum. We are only as strong as our core. A weak core limits our strength capacity.
TRX Suspension Trainer™
The TRX® is one of the most innovative additions to core training in recent years. It's a non-elastic, adjustable harness constructed of industrial-strength, nylon webbing which uses bodyweight as the sole source of variable resistance. The TRX allows for hundreds of exercises that can accommodate all fitness levels. It integrates the core's postural, stabilizer and neutralizer components in all of its exercises and the addition of the suspended planks, crunches and oblique capabilities make it one of the most effective tools on the market.
Stability Ball
The stability ball creates an unstable environment that requires more work from the core. Simple yet demanding, the stability ball can be used to add challenge to many exercises and modify others.
Heavy Ball
Most modern heavy balls are constructed of a textured rubber that is made to bounce. Heavy balls are the perfect exercise tool when training the core to control external forces, to stabilize the body while applying internal forces, and when working at higher speeds.
Balance Devices
Balance devices come in all shapes and sizes: wobble boards, balance discs, Bosu™ balls, Bongo™ boards and foam balance surfaces. They all destabilize the surface using a base of support in one way or another, making the core more responsive. A word of caution: Always evaluate possible danger versus potential benefit before attempting any exercise that destabilizes your base of support.
The following six movements utilize some of the tools outlined above and offer a complete core training package. There are beginner, intermediate and advanced versions to address a broad range of abilities.
Prone Rollout (Stability Ball or TRX)
In a kneeling position, place hands on Stability Ball or TRX handles with elbows bent and hands positioned below chest. Assume tall posture and actively engage the core. Tilt body forward slowly transferring the weight into the hands. Slowly extend arms opening body as far as possible. Ensure that the body stays in a straight line and make sure the hips do not sag towards the ground. Stop where the core is challenged, but not overwhelmed and then reverse action, returning to the start position. The entire range of motion is very small (not greater than one foot of movement), and the movement speed is slow and controlled.
Body Saw with Crunch (TRX or Stability Ball)
Suspend the toes in the TRX or on top of a stability ball and position body in a prone plank on elbows. Engage core and open up at the shoulder joint, slowly pushing the body back in a saw motion. Do not allow hips to sag toward the ground. Pull body forward, lifting hips and pulling knees to chest in a suspended crunch action and then return to the plank position.
Heavy Ball Rotational Throw (Partner or Wall)
Stand facing a partner/wall in a lunge stance. The leg nearest to the partner/wall is forward. Maintain a tall posture. Receive the ball with outstretched arms absorbing and controlling the force by activating the core musculature and rotating away from the direction of the ball. Rotate back toward the partner/wall and release the ball with both hands. To progress, come to a narrow stance, increase the movement speed or increase the weight of the heavy ball.
High to Low Tubing Wood Chop (Rubber Tubing with handles)
Wrap your tubing around a pole and loop one handle over the other so that it's in single handle mode. Stand facing the tubing with feet together and arms outstretched at shoulder level. Grasp the tubing handle with a two-handed grip and keep the hips square. Allow the head to move with the hands and twist toward the pull of the tubing with the shoulders and torso. Engage the muscles around the core and stabilize the hips, twisting down and away from the pull of the tubing. The movement finishes with the hands at waist level.
Standing Hip Drop (TRX)
Stand facing the TRX, assuming a staggered stance where the inside leg is positioned forward. Place the TRX in single-handle mode grabbing with both hands and positioning on the crown of the head. Allow the hip to drop away from the body toward the floor, avoiding rotation of the torso.
Side Plank with Floor Taps-(Elbow, Hand, Feet--Floor/TRX)
Turn on your side with one foot stacked on top of the other. Support upper body with one forearm, keeping hips square and core engaged while lifting off the floor. Keep elbow of supporting arm in line with shoulder. Focus on maintaining strong body alignment. An advanced progression is to add a piking action that is coupled with a rotational reach under the body followed by a return to the side plank position with the arm outstretched toward the ceiling.
The core includes the following muscles: Transverse Abdominis, Rectus Abdominis, Multifidus, External Obliques, Internal Obliques, Quadratus Lumborum and Erector Spinae. It provides a stable platform which launches all of our movement by stabilizing the spine. The core generates the rotational forces needed for many athletic movements including throwing, swinging, striking and twisting. It acts to resist or neutralize external forces such as gravity, contact or momentum. We are only as strong as our core. A weak core limits our strength capacity.
Four Tools to add to your Core Training Routine
TRX Suspension Trainer™
The TRX® is one of the most innovative additions to core training in recent years. It's a non-elastic, adjustable harness constructed of industrial-strength, nylon webbing which uses bodyweight as the sole source of variable resistance. The TRX allows for hundreds of exercises that can accommodate all fitness levels. It integrates the core's postural, stabilizer and neutralizer components in all of its exercises and the addition of the suspended planks, crunches and oblique capabilities make it one of the most effective tools on the market.
Stability Ball
The stability ball creates an unstable environment that requires more work from the core. Simple yet demanding, the stability ball can be used to add challenge to many exercises and modify others.
Heavy Ball
Most modern heavy balls are constructed of a textured rubber that is made to bounce. Heavy balls are the perfect exercise tool when training the core to control external forces, to stabilize the body while applying internal forces, and when working at higher speeds.
Balance Devices
Balance devices come in all shapes and sizes: wobble boards, balance discs, Bosu™ balls, Bongo™ boards and foam balance surfaces. They all destabilize the surface using a base of support in one way or another, making the core more responsive. A word of caution: Always evaluate possible danger versus potential benefit before attempting any exercise that destabilizes your base of support.
Fun and Challenging Exercises
The following six movements utilize some of the tools outlined above and offer a complete core training package. There are beginner, intermediate and advanced versions to address a broad range of abilities.
Prone Rollout (Stability Ball or TRX)
In a kneeling position, place hands on Stability Ball or TRX handles with elbows bent and hands positioned below chest. Assume tall posture and actively engage the core. Tilt body forward slowly transferring the weight into the hands. Slowly extend arms opening body as far as possible. Ensure that the body stays in a straight line and make sure the hips do not sag towards the ground. Stop where the core is challenged, but not overwhelmed and then reverse action, returning to the start position. The entire range of motion is very small (not greater than one foot of movement), and the movement speed is slow and controlled.
- Beginner: Small range of motion
- Intermediate: Deeper extension and longer holds in extended position
- Advanced: On the TRX, move to a roll out in a standing position
Body Saw with Crunch (TRX or Stability Ball)
Suspend the toes in the TRX or on top of a stability ball and position body in a prone plank on elbows. Engage core and open up at the shoulder joint, slowly pushing the body back in a saw motion. Do not allow hips to sag toward the ground. Pull body forward, lifting hips and pulling knees to chest in a suspended crunch action and then return to the plank position.
- Beginner: Body Saw
- Intermediate: Body Saw with Crunch (as described above)
- Advanced: Perform Body Saw with a Pike movement or attempt the Body Saw from hands
Heavy Ball Rotational Throw (Partner or Wall)
Stand facing a partner/wall in a lunge stance. The leg nearest to the partner/wall is forward. Maintain a tall posture. Receive the ball with outstretched arms absorbing and controlling the force by activating the core musculature and rotating away from the direction of the ball. Rotate back toward the partner/wall and release the ball with both hands. To progress, come to a narrow stance, increase the movement speed or increase the weight of the heavy ball.
- Beginner: Soft throw with a light ball
- Intermediate: Hard throw with a light ball or soft throw with a heavy ball
- Advanced: Hard throw with a heavy ball
High to Low Tubing Wood Chop (Rubber Tubing with handles)
Wrap your tubing around a pole and loop one handle over the other so that it's in single handle mode. Stand facing the tubing with feet together and arms outstretched at shoulder level. Grasp the tubing handle with a two-handed grip and keep the hips square. Allow the head to move with the hands and twist toward the pull of the tubing with the shoulders and torso. Engage the muscles around the core and stabilize the hips, twisting down and away from the pull of the tubing. The movement finishes with the hands at waist level.
- Beginner: Wide stance with light resistance
- Intermediate: Narrow stance with light resistance or wide stance with heavy resistance
- Advanced: Narrow stance with heavy resistance
Standing Hip Drop (TRX)
Stand facing the TRX, assuming a staggered stance where the inside leg is positioned forward. Place the TRX in single-handle mode grabbing with both hands and positioning on the crown of the head. Allow the hip to drop away from the body toward the floor, avoiding rotation of the torso.
- Beginner: Shallow position using a slow movement speed
- Intermediate: Position body at a steeper angle
- Advanced: Keep the body at a steep angle and increase movement speed
Side Plank with Floor Taps-(Elbow, Hand, Feet--Floor/TRX)
Turn on your side with one foot stacked on top of the other. Support upper body with one forearm, keeping hips square and core engaged while lifting off the floor. Keep elbow of supporting arm in line with shoulder. Focus on maintaining strong body alignment. An advanced progression is to add a piking action that is coupled with a rotational reach under the body followed by a return to the side plank position with the arm outstretched toward the ceiling.
- Beginner: Support on elbow with feet offset (outside leg in front of back leg)
- Intermediate: Support on hand with feet offset or support on elbow with feet in TRX
- Advanced: Support on hand with feet stacked on top of one another or support on hand with feet in TRX
Wednesday, May 7, 2008
Fitness Review Site Is Ready...Almost
We've just finished our Fitness Review blog and in a few days we'll have the official fitness review site up. Both of these sites will be a valuable resource for investigating and providing feedback on any fitness infomercials and online fitness programs. We'll be expanding both sites to include equipment, diets and supplements. I would recommended subscribing to the RSS/Atom feed so you'll be kept well informed.
Wednesday, April 30, 2008
Dirty Little Fitness Industry Secrets
I’m very excited about new site/resources I’m developing; it’s going to include 10 secrets that the fitness industry doesn’t want you to know. Please check back often for this launch announcement, it’s going to be great!
Sunday, April 27, 2008
The Cheat Day
If you’re on any kind of strict diet program you’ve probably experienced downfalls, setback or even quick. There are several very simple solutions to help with.
The first one I was exposed to was from Bill Phillips when I was competing in his first two EAS physic transformation contest, oh yea…I finished in the top 1% both times….anyway I digress. Bill had a basic technique, if you followed your workout for the day you would make a slash on your calendar for that specific day like this /. Then if you followed you nutrition program exactly, you would make slash in the opposite direction like this \. Then at the end of the month if you had a bunch of “X” you know you did well and were continuing with the progress.
The issue with this technique is it didn’t allow for slippage, you either did it (succeeded) or you didn’t (failed). You had to be extremely disciplined, focused and motivated to keep this up.
My idea was to allow a cheat day. For me, my two favorite types of meals were Saturday night and Sunday morning. So to squeeze these perceived two days into one I defined a day as 24 hours. My cheat day is from Saturday lunch to Sunday lunch. This gave me enough flexibility to have a sinfully delicious Saturday date night dinner and then be able to have a gargantuan Sunday brunch. This plan worked very well for me, until…
…until I met John Berardi. John’s an amazing trainer and nutritionist. John’s philosophy is the 90% rule. That is, if you maintain your nutrition program for 90% of the time, the other 10% won’t make the big of difference. John’s program works great! He has trained winners in all sports and figure competition. John’s routine and his Precision Nutrition recommendation are suited for any person, regardless of their physical activity, or lack of.
If you’re not incorporating some kind of a cheat or reward day, you’re potential setting yourself up for big failure. Take a look again at rewarding yourself for your hard work on a regular basis…you’re body and mind will thank!
To Your Perfect Health!
Gregg Swanson
Warrior Fitness Training
Extreme Fitness for Lifetime Fitness
Receive 3 free fitness e-books
The first one I was exposed to was from Bill Phillips when I was competing in his first two EAS physic transformation contest, oh yea…I finished in the top 1% both times….anyway I digress. Bill had a basic technique, if you followed your workout for the day you would make a slash on your calendar for that specific day like this /. Then if you followed you nutrition program exactly, you would make slash in the opposite direction like this \. Then at the end of the month if you had a bunch of “X” you know you did well and were continuing with the progress.
The issue with this technique is it didn’t allow for slippage, you either did it (succeeded) or you didn’t (failed). You had to be extremely disciplined, focused and motivated to keep this up.
My idea was to allow a cheat day. For me, my two favorite types of meals were Saturday night and Sunday morning. So to squeeze these perceived two days into one I defined a day as 24 hours. My cheat day is from Saturday lunch to Sunday lunch. This gave me enough flexibility to have a sinfully delicious Saturday date night dinner and then be able to have a gargantuan Sunday brunch. This plan worked very well for me, until…
…until I met John Berardi. John’s an amazing trainer and nutritionist. John’s philosophy is the 90% rule. That is, if you maintain your nutrition program for 90% of the time, the other 10% won’t make the big of difference. John’s program works great! He has trained winners in all sports and figure competition. John’s routine and his Precision Nutrition recommendation are suited for any person, regardless of their physical activity, or lack of.
If you’re not incorporating some kind of a cheat or reward day, you’re potential setting yourself up for big failure. Take a look again at rewarding yourself for your hard work on a regular basis…you’re body and mind will thank!
To Your Perfect Health!
Gregg Swanson
Warrior Fitness Training
Extreme Fitness for Lifetime Fitness
Receive 3 free fitness e-books
Wednesday, April 23, 2008
Brutal Discreet Extreme Fitness
One of the things I like the most about extreme fitness is that, if done correctly, you can get your workout over with in less then an hour and many times between 30 and 45 minutes (not including stretching). For example with kettlebell training there is a great deal of variety. The number of exercises and variations are limited only by your creativity.
With a kettlebell or even two and a handful of drills you can get a hart pounding, fat burning, sweat dripping workout that will cover all of your strength, endurance and flexibility needs. It has been said that if you get bored training with kettlebells, you have no imagination, or you’re too exhausted to think.
Of course, the other side of the mixture principle is the minimalist approach of taking one or two exercises that cover the entire body and doing them at the exclusion of everything else. This kind of training can be great for extreme fitness enthusiasts of all ages and levels. This type of routine can often be seen as boring, but is will not only develop your toughness but your mental toughness as well.
A couple of good examples of this kind of bare bones thinking are the1000 rep snatch challenge, where you work up to completing 500 16kg kettlebell snatches per arm without stopping and the Department of Energy Man-Maker workout (developed by Bill Cullen, RKC) which alternates sets of high-rep swings or snatches with less intense periods of jogging. You can find detailed descriptions of both of these in the articles section HERE.
Some “core” exercise that can be done are; Swings, snatch and the Turkish Get-Up. The Turkish Get-Up, all though appear simply, will test every once of physical and mental discipline.
All in all kettlebells are just one of a myriad of tools you can utilize to experience extreme fitness for lifetime fitness.
To Your Extreme Health,
Gregg
Extreme Fitness for Lifetime Fitness
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With a kettlebell or even two and a handful of drills you can get a hart pounding, fat burning, sweat dripping workout that will cover all of your strength, endurance and flexibility needs. It has been said that if you get bored training with kettlebells, you have no imagination, or you’re too exhausted to think.
Of course, the other side of the mixture principle is the minimalist approach of taking one or two exercises that cover the entire body and doing them at the exclusion of everything else. This kind of training can be great for extreme fitness enthusiasts of all ages and levels. This type of routine can often be seen as boring, but is will not only develop your toughness but your mental toughness as well.
A couple of good examples of this kind of bare bones thinking are the1000 rep snatch challenge, where you work up to completing 500 16kg kettlebell snatches per arm without stopping and the Department of Energy Man-Maker workout (developed by Bill Cullen, RKC) which alternates sets of high-rep swings or snatches with less intense periods of jogging. You can find detailed descriptions of both of these in the articles section HERE.
Some “core” exercise that can be done are; Swings, snatch and the Turkish Get-Up. The Turkish Get-Up, all though appear simply, will test every once of physical and mental discipline.
All in all kettlebells are just one of a myriad of tools you can utilize to experience extreme fitness for lifetime fitness.
To Your Extreme Health,
Gregg
Extreme Fitness for Lifetime Fitness
Receive 3 Complimentary Fitness e-books
Sunday, April 20, 2008
Can Extreme Fitness Help You Live Longer?
We all know, or least have heard of the benefits of exercise. But for the vast majority of us exercising is a pain. Don’t believe me? Take a look around, as a nation we are the fattest we have ever been. But because of the time and energy commitment to exercise, we look for other methods, i.e. fad diets, pills, potions and sewing up our stomachs.
But for a slim (no pun intended) few of us, we see the benefits of exercise, but again we don’t like to expend any energy. The media and other “sources” have said it’s OK to perform “low impact” and “moderate” exercising, i.e. walking instead of running, using bands instead of weights or even balancing on a big ball.
If this worked we’d all be living longer and in better shape…this type philosophy does not work! Don’t get me wrong, any exercise is better than none, but come on, take a look around….we’re fat and dying early!
In a Harvard study published in The New York Times, April 19th 1995, the fates of 17,300 middle-aged men were followed for more than 20 years. The shocking results found that only vigorous, that is, extreme fitness, and not non-vigorous activities reduced their risk of dying during the study period.
The study goes on to document that men who reported doing at least 1,500 calories' worth of vigorous activity each week had a 25 percent lower death rate during the study period than those who expended less than 150 calories a week. To achieve the level of exercise associated with longevity, a person would have to do the equivalent of jogging for about 15 miles a week.
Basically, the more active the men were, the longer they were likely to live. This effect of extreme fitness was seen even in men who smoked or were overweight, although those with neither of these health-robbing factors did better. However, no consistent beneficial effect on longevity was found among the men who pursued only non-vigorous activities like golf, I wonder if speed golf counts as vigorous activity? Also, the study did not include women but I think you’re smart enough to draw your own conclusion here.
The study defined as vigorous any activity that raised the metabolic rate to six or more times the rate at rest. Such activities include brisk walking, jogging, singles tennis, lap-swimming, fast cycling and doing heavy chores at home or in the yard.
Now I’m not suggesting that you go out immediately and signup for the Iron Man. I am suggesting that you take a look in the mirror, at your scale and your hart rate monitor. If you’re not happy with the results then perhaps a phased in extreme fitness program would be beneficial. Some suggestions are:
*Kettlebell training for 2 hours a week
*Walking at four to five miles an hour for 45 minutes five times a week.
*TRX training for 3 hours a week
*Swimming laps for three hours a week.
*Cycling for one hour four times a week.
*Jogging at six to seven miles an hour for three hours a week.
*Rollerblading for two and a half hours a week.
Before you start any exercise program make sure you check with ou doctor, but remember, he/she may be in worse physical condition than you. In addition, cardiologists have long recommended that to reduce heart attack risks, one should exercise at least 20 minutes at a time three times a week at a heart rate of about 70 percent of one's maximum. A vigorous activity, like jogging or brisk walking, is often necessary to achieve this level. This advice had been based on physiological studies showing that "this level of activity was most efficient at building up cardiorespiratory fitness."
Once your level of cardiorespiratory fitness has been built up it’s time for extreme fitness for a longer, happier and healthier life.
Gregg Swanson
Extreme Fitness for Life Time Fitness
Receive 3 Complimentary Fitness e-books
But for a slim (no pun intended) few of us, we see the benefits of exercise, but again we don’t like to expend any energy. The media and other “sources” have said it’s OK to perform “low impact” and “moderate” exercising, i.e. walking instead of running, using bands instead of weights or even balancing on a big ball.
If this worked we’d all be living longer and in better shape…this type philosophy does not work! Don’t get me wrong, any exercise is better than none, but come on, take a look around….we’re fat and dying early!
In a Harvard study published in The New York Times, April 19th 1995, the fates of 17,300 middle-aged men were followed for more than 20 years. The shocking results found that only vigorous, that is, extreme fitness, and not non-vigorous activities reduced their risk of dying during the study period.
The study goes on to document that men who reported doing at least 1,500 calories' worth of vigorous activity each week had a 25 percent lower death rate during the study period than those who expended less than 150 calories a week. To achieve the level of exercise associated with longevity, a person would have to do the equivalent of jogging for about 15 miles a week.
Basically, the more active the men were, the longer they were likely to live. This effect of extreme fitness was seen even in men who smoked or were overweight, although those with neither of these health-robbing factors did better. However, no consistent beneficial effect on longevity was found among the men who pursued only non-vigorous activities like golf, I wonder if speed golf counts as vigorous activity? Also, the study did not include women but I think you’re smart enough to draw your own conclusion here.
The study defined as vigorous any activity that raised the metabolic rate to six or more times the rate at rest. Such activities include brisk walking, jogging, singles tennis, lap-swimming, fast cycling and doing heavy chores at home or in the yard.
Now I’m not suggesting that you go out immediately and signup for the Iron Man. I am suggesting that you take a look in the mirror, at your scale and your hart rate monitor. If you’re not happy with the results then perhaps a phased in extreme fitness program would be beneficial. Some suggestions are:
*Kettlebell training for 2 hours a week
*Walking at four to five miles an hour for 45 minutes five times a week.
*TRX training for 3 hours a week
*Swimming laps for three hours a week.
*Cycling for one hour four times a week.
*Jogging at six to seven miles an hour for three hours a week.
*Rollerblading for two and a half hours a week.
Before you start any exercise program make sure you check with ou doctor, but remember, he/she may be in worse physical condition than you. In addition, cardiologists have long recommended that to reduce heart attack risks, one should exercise at least 20 minutes at a time three times a week at a heart rate of about 70 percent of one's maximum. A vigorous activity, like jogging or brisk walking, is often necessary to achieve this level. This advice had been based on physiological studies showing that "this level of activity was most efficient at building up cardiorespiratory fitness."
Once your level of cardiorespiratory fitness has been built up it’s time for extreme fitness for a longer, happier and healthier life.
Gregg Swanson
Extreme Fitness for Life Time Fitness
Receive 3 Complimentary Fitness e-books
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