Friday, August 26, 2011


ATTENTION ALL MOMS!!!!!!!!!!!!!!!!!

Are you tired?
Are you depressed?
Do you always do things for others, but never yourself?

Well, it's time to be a little selfish. It's time to take care of YOU. Stop putting off getting (back) into shape. NOW is the time!

I am currently forming a BUSY MOM/FIT MOM Boot Camp. Camp will be held at 9 a.m. on Mondays, Wednesdays and Fridays, and will run for four weeks (12 sessions). Cost is $100. Start date TBA. So, drop your kids off at school and come join other moms for a fun intense fitness boot camp.

It's time to be your best self. It's time to achieve your goals. It's time to be a FIT MOM!!

Please email me (, or call (801-706-4787) with questions or to sign up for the BUSY MOM/FIT MOM Boot Camp. There are only 6 spots, so act quickly!

Tuesday, August 23, 2011

What Supplements I Take

I'm sitting here in the hospital waiting for my baby girl to get out of surgery. She's having her tonsils out. Instead of sitting hear worrying like an over-protective father, I thought I'd write a Blog post. I frequently get asked what supplements I take. Here's my answer as well as the why.

Before I begin, it's important to remember that supplements are just that -supplements. They do NOT take the place of a healthy diet.

I currently take the following.

1. Whey Protein. I currently take three protein shakes per day. I never use milk to mix the powder. To much fat and carbs. I always use water. Besides water, I typically also include liquid egg whites, oates, spinach, cinnamon, and one fruit (such as a banana). The reason why I take a protein supplement should be obvious.

2. Multi-Vitamin. I take a multivitamin every morning with breakfast to ensure that I get the vitamins and minerals my body needs to be healthy, perform and recover.

3. Fish Oil. I take approximately 900 mg omega-3 per day (647 EPA, 253 DHA). The health benefits to fish oil are great - including reducing cholesterol and inflammation, helping you have healthy skin, helping with mental health and also promoting weight loss.

4. Creatine Monohydrate. I take 5 grams per day of creatine. Creatine provides energy to your muscles, thereby increasing recovery and work capacity.

3. Magnesium & Zinc. I take 250 mg of magnesium and 50 mg zinc every night before bed. This helps with sleep efficiency, energy, and protein synthesis.

4. N.O.-Explode. I just barely started taking NO-Explode. I was looking for a good pre-workout supplement to help me get "amped" for my workout. So far, I feel like its working. I take 2 scoops 45 minutes before I work out. When its time to train, I feel an increase in energy and alertness.

Well, that's what I'm currently taking. I say "currently" because it's bound to change. I like to experiment with things to see what works and what works the best. Obviously, not all of you will take the same supplements. A woman looking to lose weight and who is currently taking a fitness boot camp has no need to take N.O.-Explode or three protein shakes per day. As with a lot of things, you need to do (or take) what works for you. Everyone is different. Finally, remember supplements do not take the place of eating well; they should simply supplement an already healthy diet.

Saturday, August 20, 2011

Protein Smoothie

Here is a recipe for a great tasting protein smoothie:

2 Cups Water
1 Scoop Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon

This smoothie has approximately 356 calories, 48 grams of carbs, and 29 grams of protein. You can substitue the banana for 1 cup of blue berries. Give it a try. I think it tastes great. It's perfect for anyone trying to eat healty, and lose or maintain their weight. Just factor it in to your eating plan based on your caloric need. At times, I have drank the smoothie in place of breakfast.

For those hardgainers out there looking to build muscle and size, but are having difficulty, I recommend the following protein smoothie. Obviously, this recipe is not for someone who wants to lose weight. I have recommended this recipe to several high school athletes looking to gain size for their respective sports.

2 Cups Water
2 Scoops Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon
1 Tablespoon Olive Oil
1/4 Cup Liquid Egg Whites

This muscle-building protein smoothie has 624 calories, 51 grams of carbs, and 58 grams of protein. When I was bulking and putting on muscle I would consume three of these smoothie per day. It worked great! Again, I highly recommend this smoothie for any guy having trouble increasing their strength and putting on muscle.


Monday, August 15, 2011

Sample Weight Loss Workout

We are all busy. We don't have hours we can spend in the gym. So, when we train, whether at home or the gym, you want to get the most results in the least amount of time. This is called "training economy". It's true whether we want to lose weight, build muscle, or get stronger.

So, we need to pick exercises that produce the greatest weight-loss results (i.e., burn the most calories, increase metabolism) in the least amount of time. The best exercises are compound exercises, such as squats, rows and pressing variations. You can add, however, some isolation exercises such as curls, tricep pushdowns, and laterals, but these should exercises should be few. Focus on big compound exercises that work multiple muscles at the same time and really jack-up your heart rate.

Additionally, I have found great results in pairing compound exercises together in a superset, tri-set or circuit. Rep ranges generally will stay in the 8 - 12 range.

Below is a sample weight loss workout I have used for my clients. If you do not know what any of the exercises are, look them up on Google.

1a. Bodyweight (BW) Prisoner Squats
1b. T-Push Ups
1c. BW Lunges
1d. Inverse Rows
1e. KB Swings
2. Core - Planks (3 x 60 seconds)
3. Intervals - on a treadmill sprint for 30 seconds, then walk for 30 seconds. Repeat for 15 minutes.

1a. - 1e. is a circuit. It can be performed for time (e.g., 35 seconds), or for reps. Between circuits you can rest anywhere from 30 seconds to 1 minute. Remember, to really push yourself. You'll see little if any gain if you "take it easy". At the end of the workout, you should be breathing hard and sweaty.

So, give the above workout a try. Let me know what you think.

Tuesday, August 9, 2011

Want to Stay Overweight? Do this!

So, you're tired of trying to lose weight. You realize you'll never look like Brooklyn Decker or that dude from Thor. Plus, working out and eating right are just to difficult. Exercising makes you tired. Sometimes, you even feel like throwing up after. You feel like you should be able to reward yourself with ice cream after your many accomplishments. You are who you are and people should just accept you.

Well, I'm here to help. Below are some tips to help you stay overweight.

First, make sure the most exercise you get is getting on and off the couch. If you have an older couch, getting off may be to difficult, so make sure you ask for some assistance. Plus, while you're on the coach you can watch the newest season of "Big Brother."

Getting to the gym and scheduling time to workout is so hard. Your day is probably already full of things like eating, sleeping, watching tv, playing on the internet, and reading your "friends" Facebook updates. You need to have your priorities. Exercise or taking a nap. If you want to stay overweight, go with taking a nap.

Second, if you have to exercise and go to the gym (you know, to make your spouse think you really do want to get into shape), just do a couple sets of bicep curls and leg extensions. Isolation exercises will do little if nothing to help you drop the pounds.

Third, it is important that you eat whenever you feel like it. If you are the slightest bit hungry or bored eat. Also, make sure you frequent fast foot establishments, and always "biggie size" it. I understand. A lot of healthy food just doesn't taste as good as chips, cookies, sugary cereal, soda and white bread.

Finally, make sure you blame your weight on your "thyroid problem". I have heard this excuse so often. The great thing about this excuse is people will probably buy it and not even think of questioning you.

An added benefit of being overweight is the great example you set for your kids. Just think, by you being overweight there is a greater likelihood your kids will be overweight (sorry, stocky). Doesn't he look happy?

If you want to be overweight, it's easy. Just keep doing what your doing. Don't exercise. Or, if you must, make sure you get a good bicep pump with those pink dumbbells. Eat a lot and often. Remember your thyroid. And make sure you tell your kids its not so bad being overweight.