NTS Fitness

Recipes

2011-09-27T14:16:00.000-06:00

Here are some of my favorite receipes for healthy snakes. Make sure you visit the links for more info and pictures. Enjoy!

Oatmeal Creame Pie Sandwich
This recipe comes from Kelly Booth.

Ingredients:
1/3 Cup Oatmeal
2 Tbsp Stevia
1 Tbsp Cinnamon
3 Egg Whites

Instructions:
•Beat all together with fork (no water needed).
•Pour into hot non-stick pan.
•When cooked on side one, flip like a pancake. Cook until done

Center cream
1/2 Scoop Vanilla Protein.
2 Tbsp of Cold Water

Assembly
•Cut pancake in half with cream in the middle for an on-the-go protein/carb sandwich.
Or
•Place pudding on top as icing and eat like a cinnamon roll.

Oattie Cookies
Here's a recipe from Jen Keck:

**Preheat oven to 350 degrees.

3 cups of dry oats
1 1/2 cups unsweetened applesauce OR pure canned pumpkin. I prefer the pumpkin!
3 egg whites
1 tsp vanilla
1 tsp baking soda
1 1/2 tsp cinnamon
**Optional: add 1/8 cup Stevia to sweeten
**Bake at 350 for 10 minutes.
**Makes 24 cookies.

Sugar-free Pumpkin Pie
Here is Jen Grasso's sugar-free pumpkin pie recipe.

1 15 oz can Organic Pumpkin
1 14 oz can Unsweetened Coconut Milk (drained) or 8 oz Unsweetened Vanilla Almond Milk
3/4 tsp Cinnamon
1/2 tsp All Spice
1/2 tsp Nutmeg
1/4 tsp Cloves
¼ tsp Ginger
¾ tsp Stevia
½ tsp Salt
2 Eggs
½ tsp Coconut oil

Directions:
Combine all ingredients in a bowl and stir well. Grease a 9” round Pyrex dish with coconut oil. Pour batter in dish and bake at 375 for 60 minutes. Remove when pie is firm but the center may still giggle as it will still cook upon settling. Can top pie with a sugar-free vanilla cocunut milk ice cream and spinkle with cinnamon.

Why Most People Fail to Reach Their Fitness Goals

2011-09-16T12:16:00.000-06:00

In the movie "Troy", Achilles is about to fight a Thesselonian, a man much bigger than he. Before fighting the giant, he has a brief conversation with the messanger boy. The scene contains one of my favorite quotes.

Messanger Boy: "The Thesselonian you're fighting... he's the biggest man i've ever seen. I wouldn't want to fight him."
Achilles: "Thats why no-one will remember your name."

When you think about your fitnes goals, whether it is to lose 10, 50, 100+ pounds, compete in a bodybuilding show, squat 600 lbs, quit smoking, or eat healthier, are you like the messanger boy who sees the goals as insurmountable? Do you let fear paralyze your efforts? Or, are you like Achilles, full of confidence and ready to overcome the challenge no matter how great?

Achilles obviously knew how great the challenge would be. He could sense that many doubted he could survive his encounter with the great Thesselonian. Yet, he still tried. He "showed up". He knew that in order to be great, he would have to do great (and difficult) things.

I've seen so many people, men, women, athletes, start an exercise program and a clean diet only to fail miserably. Why? Because it's tough. It hurts. It's inconvenient. They all lacked the mental toughness needed to accomplish their fitness goals.

Let's get back to the movie. When Achilles arrives to fight the Thesselonian, he sees his oppponent, fixes his eyes on him, and begins to run towards his opponent. There is no hesitation. The Thesselonian screams! He makes a lot of noise. As Achilles gets closer to the giant, the giant starts his attack. Instead of slowing down, Achilles starts running faster (towardsd the very person no one else dared to fight). He never takes his eyes off the giant. Here's the scene:

As with Achilles, as we get nearer to the Thesselonian (our goals), the challenges will likely get greater and even louder. The challenges and obstacles may not be flying spears and giants with swords, but they will be harmful nonetheless. Whether it is self-doubt, impatience, laziness, injury, lack of a support system, all can impede us from being the type of person we want to become - a healthy strong individual. We need to first set goals, then have confidence we can accomplish them. We need to focus on the goals ignoring the naysayers and distractions. Mental toughness is required. As we get closer to our goals, we must not waiver, but run faster, deflecting the obstacles that are in our way, with our eyes fixed on what we want to accomplish.

So, my question to you is, will they remember your name?

5 Recovery Techniques

2011-09-08T15:40:00.002-06:00

Disclaimer: I am not a doctor, or a physical therapist. This Post simply gives my personal opinion on some recovery techniques I implement in my own strength program. Additionally, this Post does not address injuries, but the general soreness and fatigue that comes from training hard and with intensity.

If you train and train the way you should, you will be sore. You even will feel some pain as you push yourself harder than you thought possible. Dave Tate recently spoke of this in his article "Under the Bar: How Strong is Your Pain". Dave stated that "Most of us will have we have a lot of pain to endure if we plan to reach our highest potential. The farther down the path you go, the more minor pain you find needs to be ignored. Throughout our journey we will be tested. As athletes, when we pulled our first muscle we felt it was the end of the world and were out of the sport for good. If our joints hurt we would run to the doctor because we “knew” it was major."
Here's the important part. Dave explained that "[t]he ones who figure out how to deal with the pain and keep moving forward are the ones who succeed. Let me rephrase that; the ones who know the difference between what is 'part of the game' and what is not are the ones who succeed. Simply put, they’re the ones who “ball up” move forward. The ones who bitch and complain that they can’t take the pain and look for excuses are the ones who stay put."

Now, while soreness and pain are part of the process, there are things you should be doing to minimize the pain and soreness, prevent injury, and expedite recovery so your ready for your next training session. Here are five techniques to recovery I implement in my own program:

1. SLEEP

It goes without saying that getting approximately 8 hours of sleep per night greatly aids your recovery. While you sleep your body releases growth hormone. The amount of growth hormone your body releases is largely dependent upon the quantity and quality of sleep. Growth hormone plays a large role in the repair and growth of muscle tissue. So, if you want to ensure adquate recovery, get an adeuqate night's rest.

Additionally, if you can, take a 20-30 minute nap each day. Getting 8 hours of sleep and a short nap each day will help ensure you have enough energy to push through even the hardest training session.

2. NUTRITION

Proper nutrition provides your muscles the very thing they need to recover and grow. One of the most important macro-nutrients is protein. Simply put, our muscles use protein to rebuild and repair. I typically advise athletes and those who train hard to consume approximately .8 - 1 gram of protein per pound that the individual weighs. Typically, I recommend women take .6 - .8 grams per pound.

Another important macronutrient is carbohydrates. Carbs not only supply energy to the body, but they also help put the body into an "anabolic state" (i.e., muscle growing/building state). Carbs are converted into glucose. The rise in blood sugar subsequently results in the release of the anabolic hormone insulin. Insulin assists the body in the transfer of nutrients to the muscles needed for growth and repair. Obviously, most of your carbs should come from such sources as oats, brown rice, and whole wheat bread.

Additional nutritional principles for recovery include eating often (tpyically 5-6 times per day), with your protein intake spread throughout the day. Never skip breakfast. You can take supplements such as a multi-vitmain, fish oil, magnesium and zinc.

3. SELF-MYOFASCIAL RELEASE

Self-Myofascial Release (SMR) is a technique one can use to help relax tense and sore muscles, decrease scar tissue, and improve mobility. One of the most common SMR tools is the foam roller (see picture above). The foam roller is nice because you can basically work every muscle group in your body. The position of the SMR tool and the duration of its use is largely dependent upon the targeted muscle group, the soreness of the muscle, and the condition/quality of the muscle. A great guide to foam folling is this video from Joe Hashey.

4. Rest

It goes without saying that you should schedule some days off. Currently, I do not lift weights on Wednesdays, Saturdays and Sundays. I use those days to rest and recover. Now, that does not mean I do no physical activity. I just refrain from lifting weights. On those days I perform intervals and mobility work.

Additionally, I never train the same muscle groups two days in a row. That gives my muscles enough time to recover before hitting them hard in the next session. Finally, I believe that you need to be willing to modify your program on a day-to-day basis. Some days I go into the gym just not feeling it. I'm either worn out or stressed out. I have no guilt on those days shortening my training or changing my routine (e.g., not going as heavy). This is no excuse to be lazy, but listen to your body. When it says rest, rest.

5. MISC TECHNIQUES

Additional techniques to help you recover and ease soreness include contrast showers, ice baths, massages, stretching, taking anti-inflammatory medicine, and ice and compression wraps. I have used all of these techniques with great success.

Now, GO TRAIN!!

Bodybuilding Update

2011-09-02T13:23:00.001-06:00

As many of you know, for the past several months I have been preparing for my first natural bodybuilding show. The show is scheduled for October 8. When I started training in April, my measurements were the following:

Bodyweight - 220
Bodyfat % - 14.7
Waist - 35"
Bicep - 16 1/2"
Chest - 43
Thigh - 26

Initially, I used a 5-day split. I also was strict on my diet. My diet consisted mainly of boiled chicken, brown rice, potatoes, eggs, whole wheat, and water. I also made the mistake, fortunately only for a short time, of consuming lots of milk; up to 1 gallon per day. I was following some old-school bodybuilding methods to bulk. Not good for me.

My program and diet worked and I started growing. I grew tired, however, of the five-day split. I soon plateaued. I then tested my strength and found that I had grown weaker. So, I changed my program and since June, have been on a 4-day split. Additionally, I added a max-effort upper and lower movement each week. My max-effort movement changes every three weeks. Generally speaking, the first movement each day I train like a powerlifter (i.e., heavier weight/fewer reps). The accessory movements I train like a bodybuilder (i.e., lighter weight/more reps). My strength shot back up and I grew some more. Currently, my training looks like this:

Monday - Chest, Shoulders and Triceps
Tuesday - Legs, Back and Biceps
Wednesday - Sprints
Thursday - Chest, Shoulders and Triceps
Friday - Legs, Back and Biceps

Around the same time (June-July) I began to cut. My goal was to lose weight but not muscle. So, I knew I had to drop weight slowly. If I cut to fast, I'd lose muscle. So, I gradually dropped my calories while increasing my interval sessions. Additionally, to help ensure I maintain my muscles, I increased my protein intake. It worked!! I dropped weight and any lose of muscle size was nominal. Currently, my measurements are as follows:

Bodyweight - 208
Bodyfat % - 12%
Waist - 32"
Bicep - 17 1/2"
Chest - 45
Thigh - 28

Here are some progress pics:

To be honest, I am starting to doubt that I will be ready for the October 8 show. While my size has increased, I still am not where I want to be. Additionally, from what I understand, I will need to be around 6% bodyfat for the show. A 7% drop in bodyfat in one month while maintaining my size doesn't seem realistic.

While I have made many mistakes in my preparation for my first bodybuilding show, I have learned a lot. I have decided I will seek out a mentor to help guide me, give me objective criticism and to let me know if I'm on the right path. I'll post soon whether I'll be doing the October show or if I will be postponing my first show. Thanks for your support!

BUSY MOM/FIT MOM Boot Camp

2011-08-26T11:31:00.000-06:00

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 (ntsfitness@gmail.com), 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!

What Supplements I Take

2011-08-23T11:54:00.000-06:00

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.

Protein Smoothie

2011-08-20T08:19:00.001-06:00

Here is a recipe for a great tasting protein smoothie:

2 Cups Water
Ice
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
Ice
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.

Enjoy!

Sample Weight Loss Workout

2011-08-15T15:15:00.000-06:00

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.

Want to Stay Overweight? Do this!

2011-08-09T14:07:00.004-06:00

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.

Pictures of the NTS Gym

2011-03-27T21:50:00.011-06:00

I thought you might enjoy some pictures of the NTS Gym. Enjoy!

There's no place like the gym. It's where I feel peace. It's where I challenge myself. It's where I go to battle not just the iron, but myself. Victory is achieved when I push yourself harder than I thought possible. When I refuse to give up. When I give it my all.

I want to thank my son Brett for taking most of the pictures. He is just now beginning to train and I couldn't be happier.

Coming up later this week, I am going to discuss my diet as I prepare for my first bodybuilding show.

Tips For Improving Your Workouts

2011-02-18T12:13:00.010-07:00

Have you ever noticed that some days when you walk into the gym to train, you just don’t feel it. You go through the repetitions, but your head just isn’t in the game. You miss lifts. You feel exhausted. Well, here are some tips to help you improve your workouts:

1. Music. Music has a way of pumping you up and making you want to lift. Listen to the right music and you’ll be ready to attack the iron. When I train, I listen to loud music. The louder the better. So, crank the music and get to work.

2. Training Partners. I trained alone for a couple of years. I didn’t mind it, and I made some gains. However, the past year I’ve had some incredible training partners who have helped push me through plateaus and difficult training sessions. Since I’ve starting training with my training partners, I have made big gains. Also, it’s great to have someone spot you when you’re going for a PR. So, find yourself a training partner. But choose wisely. Make sure it is someone who is reliable, close to the same strength level, and someone who has a killer drive in the gym.

3. Distractions. There are many distractions in a typical gym; people talking to each other, cell phones, the opposite sex, and the skinny guy grunting while doing curls in the squat rack.

When you go to the gym, you go to train. You’re not there to socialize or pick up girls. One of my pet peeves is when I’m getting ready to lift heavy or set a new PR, someone will talk to me or ask me a question. Shut up! So, leave your cell phone in the car. Put your earbuds in and zone out everyone else in the gym. Remember, your in the gym to train, not to socialize.

4. Rest. You are not going to have a killer training session if you only slept a few hours the night before. To continually make gains in your training, you need to rest and recover. Make sure you are getting 7-8 hours of sleep every night. So, turn off the TV and get to bed.

5. Supplements. There are lots of supplements that are designed to give you a boost during your training. You can spend lots of money on such supplements. The primary ingredient in most of these supplements is caffeine. Save your money and buy some caffeine pills, such as NoDoz, Stay-Awake, and Vivarin (or better yet, look for the generic brands). Half-hour before you train, grind up one of these pills (which contain around 200mg of caffeine), mix it in water and drink. When its time to train you’ll be energized and ready to hit a new PR.

6. Follow a Program and Track Your Progress. If you go into the gym with no program or plan, you’ll likely make little or no progress. Plus, chances are that you will get bored and be more likely to miss training sessions. When you have a training program, you know each day you go into the gym what you are going to do, how many sets and reps you have to perform, and whether you are making progress. Each day you go into the gym, you should check your program and see what you did last session and then try to better it. I write my own programs and I also regularly follow other trainer’s programs, such as Joe DeFranco’s, Jim Wendler, and Jason Ferruggia. So, follow a program, track your progress, and enjoy the results.

7. Attitude.
I left attitude as my last recommendation to guarantee your training. Why? Because it is the most important to your success. Even if you follow all the above recommendations, if you have a bad attitude about training, your workouts will suffer and you will never make the progress you otherwise could.

I’ve trained athletes who have killer potential. But, they come into the gym with a lazy attitude, a better-than-thou mind set, and no work ethic. These individuals make little progress and never last. Also, I’ve trained moms who have wanted to lose their baby-weight, but have accepted being overweight, or lack the determination to eat properly.

Compare this to a couple athletes I currently train. They come each day to the gym ready to “kill it”! They go to war with the iron. They look forward to lifting. These athletes push themselves each workout, and even if they miss a lift, they consider it “practice” and look forward to hitting the lift the next time. They think themselves strong. As a result of their attitude, their strength has improved greatly. Or, the moms who come to train with a strong determination to reach their goal of losing weight, who are dedicated to eating properly, and who have figured out the benefits of being a strong woman.

Bill Pearl, a former leading American bodybuilder, said: “Everything has to be positive, positive, positive. Because . . . as soon as something negative comes into your training you can kiss your goal goodbye.”

So, be positive about your training. Have a killer attitude. An attitude that each time you are in the gym you will give your all. Be positive about reaching your goals. Know that you can accomplish everything you set your mind to if you are willing put in the effort and make the sacrifices needed.

Now, GO TRAIN!!!

Setting a Positive Example for our Children

2011-01-13T09:34:00.019-07:00

Guest Post by Bryan Childers:

We get into the fitness industry because of our desire to teach, promote, and educate our chosen craft. I've been very fortunate over the past decade to meet with and network with several influential individuals that are involved in the "Business". One of them, Greg Nielsen, asked me to contribute a blog for his web site and I considered it an honor. Besides our interest in health and fitness, we both share an extreme love and dedication to our children. That is what I want to talk about today. Promoting a healthy lifestyle for our children.

Let's examine some alarming facts. There are nine million youth between the ages of six and nineteen that are considered overweight. Our children spend over four hours a day on computers, cell phones, and watching television. Over twenty-five percent of our youth today have high cholesterol and high blood pressure. In the past several decades, the likelihood for children to be obese has over doubled and almost tripled. Eye opening isn't it? We, as parents, have the ability to stop this trend. Our most important attribute to our children is to provide valuable information and be positive role models. We should educate our children on proper nutrition. Todays' diet, especially among youth, is over-loaded with calories, refined sugars, processed carbohydrates, and saturated fats. We can halt this by offering fruits, vegetables, and other healthier alternatives, all while teaching our children about nutrition, nutrition labels, and how to understand them.

Parents need to take a more head strong approach in being involved with their children, and not promote an unhealthy lifestyle. Instead of buying them a game system, which I like to call an "Electronic Babysitter", plan a family outing that includes a hike. Go to the park for a game of basketball. Ride your bikes together. Anything to promote physical activity. Instead of time consuming sedentary toys, buy a jump rope, hula hoop, or roller blades. All of these promote healthy habits.

The point I'm trying to drive home is this. Be an active part of the solution, not a major contributor to the problem. Ninety percent of active adults will have active children. Have a "Family Meal" where everyone is all together. Introduce an environment without electronic interruptions. Remember when families enjoyed dinner together?

I've seen firsthand what being overweight can do. I grew up an overweight child thanks to an early sports injury. Being overweight caused me to be shy, depressed, and forced me to avoid certain social situations. It was a battle that took me over ten years to claim victory over. It is a situation no child should have to go through.

We, as parents, are a vital link. Exercise and nutrition should be taught to our children. We should emphasize fun and physical activity. Please join me in my personal battle against childhood obesity by education and promoting a healthy lifestyle to the youth of America. Remember, low parental concern about the weight problems in out children will increase their chances of growing up overweight. Take the first step today! Promote a healthy lifestyle...For our childrens' sake!

Bryan Childers CFT, SSC, SFN Elite Fitness Center
Evansville, Indiana
Bryanchilders.com
bryan@bryanchilders.com
Friend me up on Facebook...look for Bryan Childers or Bryan Childers, Personal Training

5 Great Fitness Gifts for Christmas

2010-12-10T11:03:00.018-07:00

Christmas is almost here. If you are still trying to decide what to get the gym rat in your life for Christmas, here are five ideas worth considering.

1. Blast Straps. I bought some Blast Straps from Elite FTS a year ago to give me some variety to my training. The Blast Straps have been featured in Men’s Fitness and Men’s Health. You can use them in a variety of exercises, from push-ups, dips, to abdominal training. They can be purchased at http://www.elitefts.com/.

2. Fat Gripz. I just recently picked up a pair of Fat Gripz after repeatedly hearing the benefits of using this grip product. I am not disappointed. Using Fat Gripz will strengthen your grip and help you pack on more muscle. Fat Gripz can be purchased from Elite FTS at http://www.elitefts.com/.

3. Climbing Rope. You can do many different exercises with a climbing rope, from tug-of-war, battling ropes, to rope climbs. You will strengthen your forearms, lats, biceps, abs, etc. Using a climbing rope to perform battling ropes to increase your endurance and anaerobic capacity. I have personally performed battling ropes as a finisher to my workout for great results. I purchased my climbing rope from Perform Better, at http://www.performbetter.com.

4. Power Wheel. If you want to blast your core, then purchase a Power Wheel. From knee tucks to hand walks, you will get a great core workout. I purchased my Power Wheel from Monkey Bar Gym, at http://monkeybargym.com/.

5. Foam Roller. When you train, you are going to be sore. The foam roller is a great tool to decrease soreness, breakdown scar tissue and aid in your recovery. I use a foam roller almost everyday. It has greatly decreased my soreness and has helped me recover at a quicker pace. You can purchase foam rollers from several sources, including many chiropractic offices. You can also purchase them from Elite FTS, at http://www.elitefts.com/.

MERRY CHRISTMAS!

Change

2010-06-29T16:01:00.012-06:00

Recently, I made a huge change in my life. A change that has already had a big impact on me and my family. But before I get to the “change,” let me reminisce.

After high school, I knew I needed to go to college. I knew this because my parents and my brothers told me so. I had no idea what I wanted to do, but at least I was going to college. The first couple of years I switched majors at least three times. But it was okay, I was in college. I also did not want to burden my parents, so I had to take out some student loans to pay tuition.

Finally, when my general education classes were complete, I had to pick a major and try to stick with it. My brother at the time was a professor in philosophy. So, you guessed it, I declared philosophy as my major. I had no idea what I was going to do with a philosophy major, but it made my brother proud that I was studying what he loved. To tell you the truth, I kind of enjoyed the subject, but I never felt like I belonged with the “philosophers” in the department.

Senior year, I had to figure out what I was going to do for a career. At this time, I was married and had one child. It may be hard to believe, but there are not too many jobs for philosophy majors. Well, my brother who was the philosophy professor actually went to law school for a semester before switching to philosophy. He encouraged me to go to law school. Being a lawyer would be a good way to support my family and I could help people. So, I applied law school and was accepted.

I moved my family out-of-state and started law school. I found law school difficult. Lots of studying and pressure. But I made a lot of wonderful friends. When I was about to graduate, I sent out dozens of resumes. I had no idea of what being a lawyer would be like.

Fortunately, I found a job at a law firm in the big city of Salt Lake. Working as a lawyer was nothing like what I thought it would be. Plus, I swear my boss was bi-polar. He taught me some very colorful language. I ended up moving to another firm, and then another. All the while, trying to like the practice of law. While there were some areas I enjoyed, such as estate planning and adoptions, for the most part I found the practice boring, petty and frustrating.

In law school, I became good friends with the assistant strength coach at the university. He began teaching me about strength and nutrition. About how to get strong and fast. He began training me. I loved what I was learning. I began training. It continued until my first job, when because of the long hours and stress, I stopped, and lost around twenty pounds. I eventually started training again, and helping people in the gym where I worked out. I started reading every article and book I could find on training. My passion became fitness. I loved not only the changes I saw in myself, but also helping others better themselves through exercise and nutrition.

About a year and a half ago, I started seriously looking for a job, a job outside the law. But my endeavor was seriously frustrated by the bad economy. I spent a lot of time hoping, praying, and searching for something that I would enjoy. Law never fit my personality. I am a happy, relaxed person who loves to be with positive people. I hate contention and needless bickering. I felt my job was sucking the life out of me. Those of you who have had jobs that do not fit their personalities know what I’m talking about.

Nothing happened. Lots of resumes, no new job. At this same time, I had converted my garage into a gym. I began training people in my “garage gym” and started holding strength and fitness camps. I loved it. Again, fitness was my passion. I finally approached my wife with an idea. I wanted to quit my steady good paying job to pursue my passion. I am not going to lie and say my wife was okay with the idea. She was not. I remember her crying. During one of our conversations, she said she felt like throwing up. I completely understood her hesitation. We have four kids and bills to pay. Still, I was tired of waiting for life to happen. I was going to make it happen.

My Gym!

After a while, and after presenting my “plan” to my wife, she agreed. When I told my boss, who by the way I consider a good friend, I knew I had made the right decision. This time, instead of making my decision based on what others think is best for me, I made a decision I knew was best for me.

I need to note that I would never do anything that would hurt my family. The day after I quit, I took my beautiful three year old daughter for a bike ride to the park. As I watched her playing, it reaffirmed my complete devotion to her and my family. I knew I would succeed not only for myself, but for her and my family. I would never let them go without.

Now, what is my plan? Do I still practice law? Yes, but only part-time. Plus, I am limiting my practice to what I enjoy, estate planning and corporate law. My other time is spent running and growing my training business, NTS Fitness. While it has only been a short time since I made the change, things are going well and I have not regretted my decision. I also have the full support of my wife.

My New Office!

Was quitting my job crazy? Yes. Is it risky? Yes. Would most people do it? No. But was it the right thing for me and my family? Yes. Will I succeed? You bet I will.

Time to Sign Up!! Summer Fitness/Strength Camps

2010-06-02T16:20:00.004-06:00

On Monday June 21, I will be offering a 6:00 a.m., 7:00 a.m., and a 7:00 p.m. fitness boot camp for those who want to lose weight or get into better shape. Additionally, I am offering strength camps for those looking to get stronger and bigger. Space is limited, so act fast. Send me an email (ntsfitness@gmail.com) or give me a call (801-706-4787) if you want to sign up, or if you have any questions.

Greg

Guest Article - Joe Hashey: "3 Ways to Make Conditioning Complexes Effective"

2010-05-17T14:39:00.015-06:00

Approximately a year ago, I came across Joe Hashey at Synergy Athletics. I was impressed by what I found. I began reading every article Joe posted on his website. I then started incorporating many of his ideas in my own training, and the training of my clients. I saw results.

What also impressed me besides Joe's knowledge was his character. Joe has always been willing to answer my questions and give me advice.

I approached Joe some time ago about writing a guest article for my blog. He quickly agreed. Below is his article on conditioning complexes. I encourage you not only to check the article out, but to visit his website.
____________________________________________

3 Ways To Make Conditioning Complexes Effective

Conditioning complexes are well known for their ability to burn body fat in minimal time. However, if they are done incorrectly, then they can really hurt your strength gains! Here are some guidelines to get you started with one of the most effective conditioning tools out there.

1. Perform Complexes AT THE END. The purpose of conditioning is to lose fat and fatigue your body. Next time you perform the complex, ideally you will take longer to fatigue (adaptation). Therefore, when you perform complexes at the end of a workout, there is no real detriment to being tired.

However, if you perform them at the beginning, then your strength gains will suffer because of the fatigue.

2. Plan Your Complexes. What are your training goals for the day? What body part will you be working out tomorrow? Is it a max strength day? These are just some of the questions you need to ask yourself when planning a conditioning program!

If you fail to ask yourself the important questions, then your lean muscle gains and your fat loss will suffer.

3. Work Smarter….and harder. Do not start with the hardest challenge complex you can find. Chances are you won’t be able to complete it and quit. Most people’s bodies just are not ready for that kind of stress.

Plan doable complexes in the 6-12 rep range with appropriate rest time. When you work, work hard, but be realistic especially at the beginning.
Here is an example of a simple full body complex that can be used before a rest day:

• Barbell Row x 8-10
• RDL x 8-10
• Hang Clean x 8-10
• Military Press x 8-10
• Back Squat x 8-10

Complete 3-5 sets with 60—90 seconds rest. If you are already well trained, you can start with a weight between 95-135 lbs on the bar. If not, start lower! No shame in progression.
____________________________________________
Joe Hashey is a Certified Strength and Conditioning Specialist and owner of Synergy Athletics, a popular strength training bog. Joe also just released the Bull Strength Conditioning Manual. BSC is changing physiques and teaching people the CORRECT way to condition!

Why I Train

2010-04-06T11:24:00.013-06:00

Iron is in my blood. It's become part of me. I cannot imagine a day when I will not lift weights and train. I look forward to hitting the gym. Setting PRs drives me. There are several reasons why training has become part of my life. I want to share of few of those reasons.

My Family

I train for my family. As a husband and father, I am a protector. I will do anything in my power to prevent anyone from harming my wife or kids. Strength and size helps me to fulfill my role. My wife and kids know that I am strong. They feel safe when they are with me.

The other night I was reading a nighttime story to my two year old daughter. My daughter is my girl. She's my princess. When I started reading her the story, she wrapped her cute little arms around my arm and laid her head on my shoulder. My heart melted. As silly as it may sound, it meant something to me that I have a strong arm my girl (or any of my kids for that matter) can grab a hold of. With my strong arms I can shelter, protect, and support my wife and kids.

Also, my wife and kids have come to love fitness. Just last night, while I was training some guys, my five year old son came out to the gym and started "working out". My kids love to hang out with me when I train. They follow my example. Instead of sitting around playing X-Box, they are doing push-ups.

Service
I train to give service. I truly believe that one of the greatest things we can do is to give service. There have been several times when people have called me over to lift the "heavy" object, such as a tree stump, rock, flag pool, etc. Because of my level of fitness, I can do more work and work for longer periods of time. In short, I can help more people.

Myself
I train for myself. Let's be honest, who doesn't like to look good. Who doesn't like to feel strong. Training is good for my self-esteem. Growing up I really did not have a good self-esteem. I lacked confidence. In High School, I weighed 160 lbs (I'm 6'3") and had a mullet (yes, a mullet). Besides cutting my mullet off (thanks honey) lifting weights has been great for my confidence. In many ways, it has given me what I lacked growing up. I like how I look in the mirror. And I like that I still catch my wife's eye.

Training also relieves my stress. I have a stressful day job. I'm a lawyer. A lawyer's life is filled with contention and deadlines. This stress can get to you. Add on top of that the stress that comes from being a husband and father. Training is a way that I can relieve life's stresses. I feel great after a training session. I feel like I can conquer the world.

I hope I don't sound conceited or superficial. Instead, I hope you can relate to some of the things I've said. Training is part of me. It's become part of my family. I'm sure, many of you feel the same way.

Interview with Jason Ferruggia

2010-03-30T13:56:00.006-06:00

I had the privilege of interviewing one of the greatest minds in strength and conditioning, Jason Ferruggia. Jason just released Triple Threat Muscle. Check out our interview below:

Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?

The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?

To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.

Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.
The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?

My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.
The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.

I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.

And finally, what general tips can you give to our readers who want transform their bodies?

Strength train 3-4 days per week.
Lift heavy and keep most of your sets in the range of 3-10 reps.
Don’t go to failure.
Train each body part 2-3 times per week.
Don’t do more than 12-16 total sets per workout.
Always strive to get stronger.
Eat natural, organic foods and avoid anything processed.
Sleep 8-10 hours per day.
Minimize stress.
Get out in the fresh air and sun more often.

Thanks Jason.

Right now, Triple Threat Muscle is on sale until Thursday. Act fast. Do not miss out on this great opportunity.

IRON - Henry Rollins

2009-12-18T22:40:00.003-07:00

It's been a while. To make it up to you I'm posting a great article by Henry Rollins.

IRON,
By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Push-Ups

2009-10-07T11:20:00.003-06:00

It's been awhile. Sorry about the delay. I'm back.

One fundamental exercise I see my clients, athletes and non-athletes alike, get wrong is the push-up. I found this instructional video from Eric Cressey. Check it out below.

I want to end this post with a thank you to my 7:00 Fitness Camp for the birthday present. "Trainer Greg" appreciates your kindness.

Zach Even - Esh Special Offer

2009-09-03T14:19:00.006-06:00

My buddy Zach Even - Esh just
called me and reminded me that
the last chance to take advantage of
the BIG Birthday Bash he's holding is ending soon.

Zach is a crazy mofo for this awesome hook up.

Let me tell you why:

This is his A - Z system of how he creates
athletes into powerful, lean and mean beasts.

He has used his methods on athletes, fitness
fanatics, men and women.

His system does NOT discriminate, it works
for everyone.

I recently saw video footage of his
athletes competing in an event called
'The World's Strongest Athlete'.

These guys looked lean and mean.

Like Gladiators.

The crazy thing is Zach trains them
using stuff you can make or find out
at the playground or park.

You don't even need a gym and this stuff
is FUN to do.

It's not your typical bicep curl and bench
press workout which can get boring REAL Fast.

This is more like Rocky training to kick the
crap our Ivan Drago. Remember that stuff?

I just listened to one of the bonus audios
that Zach hooks you up with and I am fired
up to train.

I am heading off to the local park
to get in my work out with nothing
but my own bodyweight.

I will talk to you soon, it's time
for you take action.

Make it happen!

Greg

PS: Sale ends soon. Don't miss out.

Get the Underground Strength Manaul

Speed & Agility Training

2009-08-15T16:17:00.005-06:00

This past week, I had one of my friends and fellow trainer, Carl Wright, CSCS, take a few of my athletes through some speed & agility training. Below is a highlight video. My 11 year-old son, wearing the blue Nike shirt, participated much to his delight. We had a great time, and the guys learned a lot.

Guest Post -- Jason Ferruggia (Building Muscle)

2009-08-10T12:08:00.008-06:00

Jason Ferruggia is one of the top strength and conditioning coaches in the world. He has trained over 700 athletes in the last 15 years, including athletes from the NFL, MLB, NHL, and NCAA. He knows his stuff. So, when he contacted me and asked if I would like him to contribute an article to my blog, how could I say know. I was psyched.

Right now he is selling his Muscle Gaining Secrets with tons of bonuses. I recommend you check the Manual out and buy it. Whatever Jason says is gold. Here's his article:

_________

How To Build Muscle Fast by Spending Less Time In The Gym
By Jason Ferruggia

I’ll never forget my first encounter with “Big Joe.” I had just gotten my driver’s license about a week before, so I was 17 at the time. Up until my 17th birthday, I had been training at our crappy high-school weight room and was counting the days until I could drive myself to the real gym about 15 minutes down the road. I had been training for a few years at that point and was really starting to get obsessed and read everything I could about how to build muscle fast. Of course, I had been doing everything wrong up until that point, but I didn’t know any better. I was convinced that when I was finally able to join Main Street Gym, I would start to grow like a weed.

During my second week there, I saw Big Joe for the first time. I was about halfway through my workout when he walked in. He was massive from neck to calves with a thick goatee, long sideburns, and a mop of curly brown hair. Big Joe stood about 6’4” and had to have weighed close to 300 pounds. At the time, he was in his late 30’s or early 40’s and walked with a slight hitch—I would later find out that it was from an old football injury—but he continued to squat and deadlift on a regular basis.

He was doing standing military presses that day and throwing around 275 like the bar was empty. I couldn’t help but stare as he hoisted the weights up with ease. After every set I did, I would walk to the water fountain just to get a closer look at one of the most jacked guys I had ever seen in person.

Eventually, we crossed paths and he nodded. That was it.

All the gym vets seemed to know him and every few minutes I heard one of them acknowledging his presence.

“What’s up, Big Joe?”

“Big Joe, what’s happening, my man?”

I had to move to another section of the gym to complete the rest of my workout, but I figured I would see Big Joe again when I was done. I was wrong. When I finished my workout, I looked around the gym and Big Joe was gone.

It was about two weeks before I saw Big Joe again. He came in the door right behind me one night and thanked me when I held the door for him. We both went about our business and started our workouts. He was doing bent-over barbell rows that night and had worked up to 405 for a few sets of six.

About halfway through my workout, I had to run to the locker room to get my straps out of my gym bag. When I returned Big Joe, was gone again.

Over time, I started to see Big Joe more and more and began to notice a trend- he was in and out of the gym before most guys were even halfway done with their workouts. He was so much bigger and stronger than everyone else that I figured there had to be something to what he was doing.

Finally, I worked up the courage one day to go up to Big Joe and ask him about his short workouts. I wanted to learn more about how to build muscle fast and I just knew Big Joe was the one to help me.

“Uh, excuse me,” I said.

“What’s up, big man?” Big Joe replied.

“I just wanted to ask you a few questions about training. I notice that your workouts are way shorter than anyone else’s in this entire gym, yet you are bigger and stronger than everyone,” I said.

“Finally caught on there, huh, diesel? That’s the secret right there. If you keep your workouts short, you never overtrain, you recover faster, and you constantly make progress,” Big Joe explained. “Your testosterone output peaks about a half hour into your workout and is completely shot within 45 minutes. So get in and get out in 45 minutes or less and you will get huge. That right there is one of the most important things I can ever teach you about how to build muscle fast.”

From that day on I have kept all my workouts short and have always done so with all of my clients. The results have been nothing short of spectacular. There is no reason to spend your life in the gym. Hit it hard and get out. And get ready for guys to start stepping aside when they see you coming.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/

Tour of NTS Gym

2009-08-05T21:33:00.002-06:00

Below is a video tour of the NTS Gym. Enjoy!

If you would like information on joining the NTS Gym please email me at ntsfitness@gmail.com.

NTS Strength Camp - Tire Flips

2009-08-02T23:01:00.002-06:00

Check out this video of two beasts flipping my 400lb tire.

These beasts are just going into 9th grade. I cannot wait to see what they accomplish.

NTS Strength Camp

2009-07-30T21:35:00.010-06:00

Another NTS Strength Camp just started. I'm thrilled with the athletes who are attending. These guys kick butt. I cannot wait to watch them on the court and field. They are going to "kill it"!

Here are some pictures of tonight's workout:

I feel for the guys who these athletes are going to face. They stand no chance.

Success Story

2009-07-27T11:38:00.005-06:00

Here is a great success story from one of my clients:

"Over the last six months I have been able to loose 70 lbs. Much of this success is due too the hard work and personal knowledge of Greg Nielsen of NTS Fitness.

Greg's fitness plan has worked wonders for me physically. Not only am I loosing the weight that I desire, but I am getting stronger as I go. The variety of workouts and exercises has my body more fit than it ever has been.

Greg's plan is not just the workouts! He gives you all of the eating tips you need. In addition, he advises you on the other fitness steps a person should be taking to achieve their ultimate goal. Greg has a deep knowledge of how to be physically fit, and most of all, he genuinely wants to see people obtain their goals. His plan has worked for me. I could not of lost the weight I have without him." -Aaron

The key to this client's success, and any client for that matter, is the willingness to work hard and sacrifice. If you share the same desire as this client, and are willing to work hard, please email me at ntsfitness@gmail.com and we will discuss what you need to do to achieve your fitness goals.

More Info -- NTS Fitness Strength Camp

2009-07-23T15:33:00.004-06:00

About: NTS Fitness Strength Camp is a fun, yet highly intensive fitness and strength program. Successful completion of the Camp will be defined by each participant. NTS will work closely with each participant in the achievement of the participant’s goals. Each workout will be challenging, but not impossible. You will be pushed to your physical limits. As you progress through the camp, you will notice a difference in your fitness and overall health. Be prepared to amaze yourself.

Date: Starts August 3

Time: 7:00 p.m.

Cost: $125.00 (however, if register before July 29, cost will be $100.00)

Location: NTS Gym - Brigham City, Utah.

**There are only five spots available, so act fast**

If you would like to attend the NTS Fitness Strength Camp please email me at ntsfitness@gmail.com.

Thanks, Greg

Register Now -- NTS Fitness Strength Camp!!

2009-07-22T15:15:00.004-06:00

I currently have five openings for the upcoming NTS Fitness Strength Camp. Camp is scheduled to begin August 3, will either be held at 7:00 p.m. or 8:00 p.m., and will last one month. Camp is held three times per week. The cost is $125.00, but if you register before July 29, it will only cost you $100.00. This is a great opportunity to lose weight and get into shape. Plus, we have a lot of fun.

Check out what others have said about the NTS Fitness Strength Camp:

"Greg,

Thanks for a wonderful exercising experience! I totally enjoyed bootcamp and look forward to doing it again soon. What a fabulous way to jump start any workout routine. It was tough, okay, even brutal at times, but strangely fun and exhilarating. I would recommend your fitness camp to not only those who are wanting to start a work out routine, but also those seasoned verterans out there. I was able to shed 5 pounds and went from a size 12 to a size 10, all in one month! Greg is an excellent trainer. He is enthusiatic, encouraging, and makes each workout unique and enjoyable. Thanks Greg! I'm looking forward to fall bootcamp! Hillary"

"Hi Greg,

This is late in coming, but I wanted to say Thank You. The techniques that I learned in your boot camp have helped me revamp my workouts and have changed the way I look at myself. I now know that I am stronger physically and mentally then I ever thought.

When I do my workouts I always end up doing "just 5 more" then I really want to do. I hear you in the back of my mind telling us that we can give 5 more each time! I am amazed at how the strength training has improved so many simple every day things.

So once again, Thank you. Hopefully I will get to come do the boot camp again soon!
Sincerely
Jennifer"

Don't miss out! Please email me at ntsfitness@gmail.com, if you have questions or would like to register for Camp.

Zach Even - Esh -- Guest Post

2009-07-21T15:54:00.005-06:00

Carry Like Crazy!
By Zach Even – Esh

The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?

Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?

These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?

I snagged a great pair of farmer handles from http://elitefts.com

I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!

You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.

The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.

Some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.

Carrying heavy objects of any type are awesome for full body strength development and work capacity.

In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.

I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.

The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!

This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.

He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.

Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.

It can’t get any simpler than that!

Now it’s time you begin to carry some odd objects!

About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of {aff_link}. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine.

Mental Toughness

2009-06-17T16:58:00.001-06:00

Check out this Nike video. Awesome!

Inspirational Story -- Rocky

2009-06-12T11:22:00.003-06:00

You've got to watch this video. The story of Stallone and how the movie Rocky came about is truly inspiring. I included the transcript below the video. Enjoy!

(Transcript) Sly Stallone, Sylvester Stallone, Rocky… Rocky's story is this even right? …But Sly's too, Sly is a good friend of mine. And,when I first met him years ago. He listened to my tapes and stuff and he invited me over for dinner, we started talking and I said I heard your story from other people but I really want to hear it from the horse's mouth.

I don't know how much is mythology and Urban Myth and how much is true…so he told me his whole story, he said the essence of it though was, he said he knew his whole life what he wanted to do since he was very very young, he wanted to be in the movie business. Period. I mean Not just TV… Movies.

He said why was, for him, it was a chance to have people not only escape but to inspire people and by the way that drive is what made most of his movies to inspire people what they capable of, overcome unbelievable obstacles, cause of his own life he felt like he did that..

When he was born he was pulled out by the forceps, that's why he looked the way he did, that's why he talked the way he did.

Then he said so I really want to do that and I knew why I want to do it and I wasn't gonna settle for anything else..and he said what happened was, I went out to try and get jobs and its not like they went “Hey Adrian”, they went hey you're a star, it didn't work out very well.

They looked at me and said Hey, You're stupid looking, do something else, DOh Doh…there's no place for you in that stuff you're never gonna be a star in the movies, you're insane. No one's gonna want to listen to someone who looks dopey and talks out of the side of their mouth. And he got No after No after No... after No. He said I was thrown out more then fifteen hundred times of agents offices in New York. I said there aren't fifteen hundred agents in New York. He said, I know, I've been to them 5,6,7,8,9 times.

He said he went to the number 1 guy. I got in there at 4'o clock and he wouldn't see me and I stayed there, I would not leave and I stayed there overnight. He came back the next morning and I was still sitting there. That's how I got my first job...

The guy said, fine, come in here! And he sat down and he went through this and he gave me my first movie. (Tony:) Oh really? I thought Rocky was your first movie? He said, no, this other movie, I'd never heard of it. Well, what character did you play? … I was in it for about 20 seconds. I was the thug that somebody beat up. He said because they made me feel like you know “people hate your guts, you're getting beat up will be a good thing”. And he did like three movies like that…never got anything, kept going out, rejection, rejection, rejection. So finally he realized it wasn't working, so he changed his approach. He said I was starving, by the way, he said I couldn't pay for even to have heat in my apartment. My wife was screaming at me everyday, go get a job. I (Tony) said why didn't you?

He said because I knew if I got a job, he said I get seduced back and I'd lose my hunger. He said I knew the only way I can do this as if it was the only choice if I burnt all other bridges, 'cus if I did a normal job pretty soon I'b be caught up in that rhythm and that stuff and I feel OK about my life and I feel like my dream would just gradually disappear.

He said I wanted to keep that hunger, that hunger is the only thing I thought was my advantage. He said my wife didn't understand that at all. He said we got these vicious fights and he said it was freezing so I was broke, we had no money and he said so I finally went to the public library one day because it was warm. I didn't want to read anything. I went in to the New York Public Library.

So I was hanging out there, sat on this chair and somebody left a book there and he said I looked at this book and it was the Poems, the stories of Edgar Allen Poe and he said so I started reading it and I got totally into Edgar Allen Poe and he knows everything about him, so he goes on for another 20 minutes telling me about Edgar Allen Poe he knows everything, how he died, what it was about, what really happened and I said What did Poe do for you? He said Poe got me out of myself. He got me to think about how I can touch other people not to worry about myself so much. And he said he made me decide to become a writer I (Tony) said just imagine “Rocky the writer".

He created the movie script, Paradise Alley, and managed to sell it for $100, but it did not lead to anything. Finally, he was so broke that he hocked his wife’s jewelry. This was basically the end of their relationship. They had no food and no money. There was only thing he had left, and he loved him more than anything. It was his dog and the unconditional love his dog gave him, unlike his wife.

He was then forced to sell his dog. He waited in front of a liquor store to sell his dog for $50. He finally met a man to buy it, but he haggled him down to $25. He walked away and cried. This was the worst thing in his life.

Then 2 weeks later, he watches a Muhammad Ali fight a white guy and gets an idea. He writes for 20 hours straight. He had created a script that would eventually be known as Rocky. He knew what he wanted and why he wanted it. "I took the action, now it's time to deliver." Now, all he had to do was find somebody to buy it.

After a series of rejections, he finally meets a couple of guys who wanted to buy it. They offered him $125,000 for the script. Even though this was an unbelievable amount of money, Stallone said he would only accept it if he starred in the movie. Remember he was starving? "That is my story, and I'm Rocky" As a no name, he was rejected, these guys wanted Ryan O'Neill to play the part of Rocky. He turned down the money because he refused to compromise. A couple of weeks later, the same guys offered him $250,000 to NOT to star in his own movie. He turned it down. They came back with a final offer $325,000. He turned them down. He knew he had to be Rocky.

They finally offered him the chance to star in his own movie, but they didn’t want to pay him much as it was a risk to them. They ended up paying Stallone $35,000, which included a share of the profits.

The first thing he did was go back to the liquor store to find the man who bought his dog. He waited three days before he finally did find him with the dog. He told the man he would do anything to get his dog back. He offered $100, $500, and $1,000, but the man refused to sell the dog back.

What did he do? "I knew my outcome & took massive action." He changed his approach and finally got his dog back. He paid the man $15,000 of the $35,000 he received from the movie script & a part in the movie.

The dog in "Rocky", Butkiss, is Sly's dog.

The movie, "Rocky", ended up costing $1 million to make, and it grossed over $200 million and won an Oscar. Right before the Oscars, he read all the rejections, all the things people had said, he'd written it all down. Sylvester Stallone told Tony Robbins that the greatest revenge is massive success.

Muscle Building -- Jason Ferruggia

2009-06-05T12:24:00.003-06:00

Attached below is a great article from Jason Ferruggia. You can check out his website at the link to the right. Enjoy!

__

My Top 5 Muscle Building & Fat Loss Tips
March 27, 2009
I was interviewed for a big name fitness magazine recently and they asked for my top five training tips. Here’s what I told them…

Train like an athlete- You should be training for enhanced performance and your strength work and conditioning/ cardio should be hard, heavy and fast. None of the light weight, slow motion nonsense, and no medium intensity, steady state cardio that drowns your fast twich fibers in lactic acid, turning them slow.

Use big, full body exercises and add in some throws, jumps or strongman training whenever appropriate. Always strive to increase your performance from one workout to the next by lifting more weight, doing more reps, jumping higher, running faster or getting done in less time. Everybody wants to look like Georges St. Pierre or Gabrielle Reece so why not start training like them?

Use exercises that allow you to move your body through space- When you move your own bodyweight (or bodyweight plus resistance) like you do in a chin up, pushup, squat, etc. you activate more muscle fibers, thus you will get bigger, stronger and leaner a whole lot faster. As far as conditioning and cardio goes, you have to realize that the human body wasn’t designed for repetitive steady state activity but rather short bursts with a wide variety of different movements. This is exactly what you do when you play most sports. When you pump away on a machine for 30 minutes you are fighting evolution.

So focus on bodyweight and free weight exercises like chins, dips and sprints, play as many sports as possible, and avoid all strength or cardio machines like the plague.

Less is more- When training for size, strength and speed, quality is always more important than quantity. If you undertrain you will make some progress, albeit slowly. If you overtrain you will make zero progress. When in doubt, do less. Limit your workouts to 45 minutes (excluding warm up) and 12-18 (and sometimes up to 24 depending on the type of training) total work sets.

Eat only organic, anti inflammatory, plant based whole foods- If a caveman couldn’t eat it you shouldn’t eat it. Nothing that comes in a box or plastic wrapper or that contains any artificial ingredients whatsoever should ever touch your lips. Focus on getting the majority of your calories from vegetables, fruits, nuts, seeds and legumes. Add in extra protein where you need it and drink nothing but pure water. Also, try to avoid dairy, corn, wheat, sugar and saturated fat as these cause inflammation throughout the body leading to pain and disease.

Sleep- Getting 8-10 hours per day of high quality sleep is simply the best thing you can do for recovery, building lean muscle, burning bodyfat, improving insulin sensitivity, enhancing immune system function, repairing damaged tissues/injuries, improving brain function, etc, etc, etc. If you are not sleeping you have a major problem and it needs to be addressed with high priority.

For complete 12 week workout programs, premade diet sheets, a detailed list of the greatest exercises on the planet and a ton of helpful tips on improving your sleep quality and recovery ability get on over to http://www.MuscleGainingSecrets.com/ now.

Train smart,

Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser, Men’s Fitness Magazine
Author, Media Spokesperson, Consultant

Abdominal Training

2009-05-29T15:48:00.006-06:00

I know. It's been a while. Life has been very busy. Two camps are just finishing up. Both camps rocked.

I wanted to write briefly on abdominal training, or core training. There is a lot of BS about how to strengthen your core. For example, check out this video.

For my athletes, and anyone else I train, I shy away from crunches and your typical sit-ups. Instead, I focus on exercises such as planks, spiderman climbs, sledgehammers, birddogs, and the power wheel. These exercises will strengthen your core much quicker than doing countless crunches.

Check out some of the videos below to see some great examples on how to strength your core.

So, unless you are rehabbing, leave the bosu board alone, and try some of the above exercises.

Running & Reading

2009-04-30T09:42:00.001-06:00

Great video of Will Smith. Check it out:

What do you think?

April NTS Camp -- Retest

2009-04-29T21:27:00.003-06:00

Tonight the girls who attended the Camp came back to retake the baseline test they took one month ago. I could not be happier. All of the girls lost weight and inches. All of the girls took at least one minute off of their 1 mile time. One girl even bettered her time by 3 minutes. Also, the girls rocked push-ups and sit-ups. I am so impressed by these girls. They have made me so proud.

Inspired - the movie

2009-04-28T16:47:00.003-06:00

My passion for training people really began when I saw how people transformed themselves, both physically and mentally, through exercise and fitness. Not only do people lose weight, but they gain confidence, self-esteem, and a deeper appreciation for life.

There is a movie called "Inspired" coming out. It documents the journey of several individuals as they attempt to lose weight. I almost got emotional watching the trailer. It looks powerful. Enjoy!

April NTS Camp -- Mon. Workout & PICTURES!!

2009-04-27T21:35:00.008-06:00

Tonight was the last workout of the Camp. I always hate when a Camp ends. Both the 7:00 and the 8:00 Camps were great. I was continually impressed.

Here's tonight's workout:

Dynamic Warmup Phase

Strength Phase: (4 x 30 seconds)
1. Trap Bar Deadlift
2. Bench Press
3. Lunges
4. Shoulder Press

Core Phase: (3 x 30 seconds)
1. One Leg Planks
2. Right Side Planks w/ Leg Raise
3. Left Side Plank w/ Leg Raise
4. Reverse Crunches

Interval Phase: (4 x 30 seconds)
1. Side-to-Side Jumps
2. Jump Rope
3. Step-ups
4. Ladder

Static Stretch Phase

I took a some pictures last Friday of those in the Camp. Unfortunately, I am no photographer, and most of the pictures did not turn out. Here are the few that did:

Thanks to all those who participated in the NTS Fitness Strength Camps. I hope to see you again soon.

Funny Video

2009-04-27T14:41:00.003-06:00

Last month I posted a video of a boy getting stuck squating, and calling his mom to help him. Hilarious! This video is equally as funny. I love the gloves.

Since I often train by myself, I know the risk of getting "stuck" when benching, squating, etc. You need to be smart.

April NTS Fitness Camp - Friday Workout

2009-04-27T11:17:00.007-06:00

Spirits were high on Friday. I decided that the entire workout would be based on bodyweight movements. Everyone got through a very difficult workout.

Dynamic Warmup Phase

Strength Phase:
1. Prisoner Sumo Squat w/ Knee High - 4 x 50 sec.
2. T Pushups - 4 x 50 sec.
3. Bulgarian Split Squats - 4 x 50 sec.
4. Inverse Row - 4 x 50 sec.
5. Tricep Dips - 4 x 50 sec.

Core Phase:
1. Planks - 3 x 30 sec.
2. Spiderman Climbs - 3 x 30 sec.
3. Superman - 3 x 30 sec.
4. Mountain Climbers - 3 x 30 sec.

Interval Phase: (x 4)
1. Burpees - 30 sec.
2. Walk in Place - 50 sec.
3. Burpees - 30 sec.
4. Walk in Place - 50 sec.

Static Stretch Phase

I will be posting pictures of the workout later.

April NTS - Wed. Workout - "THE 100"

2009-04-22T21:21:00.002-06:00

Tonight we did THE 100 Workout:

1. Run 1/4 mile
2. 25 Body Squats
3. 25 Push-Ups
4. 25 Sit-Ups

Repeat 4 times, for a total of running 1 mile, 100 squats, push-ups and sit-ups. Everyone rocked it!!

We finished up with some isolation exercises; tricep pushdowns and partner curls. Great night!

Stop the Excuses

2009-04-22T15:00:00.002-06:00

All too often, people want to lose weight and get into better shape, but they don't because they have an excuse, beit their age, a "bad knee", or time. I hate excuses.

Check out the video of this 77 year old guy deadlifting approximately 440 lbs. He didn't use age, etc. as an excuse.

April NTS Camp - Monday Workout

2009-04-21T11:18:00.003-06:00

On Monday, the workout was the following:

Dynamic Warm-up

Resistence Phase:
1. Trap Bar DL - 8 x 30 seconds
2. Shoulder Press - 8 x 30 seconds
3. Weighted Step-ups - 8 x 30 seconds
4. Face Pulls - 8 x 30 seconds

Core Phase:
1. Right Side Plank - 30 seconds
2. Left Side Plank - 30 seconds
3. Plank - 60 seconds

Interval Phase:
1. Treadmill Sprints
2. Jumping Jacks
3. Ball Slams
4. Mountain Climbers

Static Stretch

April NTS Camp - Friday Workout

2009-04-18T21:58:00.003-06:00

On Friday, the weather was beautiful. So, we got outside to do the interval work. Everyone came energized and ready to work.

Dynamic Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. High Knees
5. Shuttles
6. Lunges

Resistence Phase:
1. Floor Press - 4 x 10
2. Reverse Bench - 4 x 10

1. Box Squat - 4 x 10
2. Straight Leg Deadlifts - 4 x 10

3. 50 Band Tricep Pushdowns

Interval Phase: (x 4)
1. Tire Flip & Jump - ME 30 seconds
2. Slow Run - EP 30 seconds
3. Tire Flip & Jump - ME 30 seconds
4. Slow Run - EP 30 seconds

In the 8:00 Camp, two girls did intervals on the treadmill, while Lance and Amy did intervals with step-ups and jumping jacks.

Great night!

April NTS Camp - Wednesday Workout

2009-04-15T22:19:00.005-06:00

Here is a picture of the 8:00 Camp.

Lance, Shonna and Amy.

They work hard. They don't know the meaning of quit.

Here's tonight's workout:

Dynamic Warm-up: 5 minutes jump rope

Resistance Phase: (Tabata Style - 30 seconds w/ 10 seconds of rest)
1. Bench Press - x 6
2. Overhead Lunges - x 6
3. Push Press - x 6
4. Sit-Ups - x 6

Interval Phase:
1. Rocket Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Rocket Jumps - 30 seconds
4. Jumping Jacks - 50 seconds

Sand bag and over hand sled pull race.

Static Stretches.

Everyone did great tonight.

I only allow up to four individuals per Camp so that I can give enough attention to each participant. I love to be able to focus on each individual. So far, we have seen a lot of progress. Their strength is increasing, inches are being lost, and pounds are dropping.

Monster Warrior

2009-04-15T15:58:00.003-06:00

Some people let obstacles get in their way of achieving their goals and dreams. Duane Stevenson didn't. Check him out!

Do not let excuses, disabilities, or apathy get in your way. Achieve!

April NTS Camp - Monday Workout

2009-04-14T10:44:00.004-06:00

Last night, we continued with a Tabata style workout. Here is what we did:

Dynamic Warm-up:
1. Run
2. Skips
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistence Phase: (Tabata Style - 20 seconds of work, followed by 10 seconds of rest)
1. Straight Bar Deadlift - x 6
2. Incline Push-ups - x 6
3. Bulgarian Squats - x 6
4. KB Swings - x 6

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Walking in place - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Walking in place - 4 x 50 seconds

We threw in some bird-dogs. At the end, we did tire flip faces. Very fun.

Static Stretch

April NTS Camp - Friday Workout

2009-04-14T10:33:00.004-06:00

Sorry. I'm a little slow getting Friday's workout posted. Here it is:

Dynamic Warm-up: 5 minutes of jump rope.

Resistance Phase: (Tabata Style - 20 seconds, followed by 10 seconds rest)
1. Trap Bar Deadlift - x 6
2. Shoulder Presses - x 6
3. Curls - x 6
4. Ball Slams - x 6

Interval Phase:
Sled sprints

Static Stretches

We also threw in some plankes, plankes to push-ups, and wall sits. It was a great workout.

At the end of the workout, I weighed each of the girls. They are all losing weight. I'm very excited to see these girls work hard and to see their hard work paying off.

Useless Invention?

2009-04-13T11:28:00.004-06:00

You oftentimes will see inventions designed to help people lose weight and get into shape. Many of these inventions are useless. Check this out. It's called the Jump Snap.

Can jump roping be difficult? Yes, but that is why you want to do it. The jump rope is a conditioning tool. It's a great way to get into better shape and develop coordination. Instead of buying one of these "Jump Snaps" learn how to jump rope, get into the gym, and KILL IT!

April NTS Camp - Wed. Workout

2009-04-08T21:51:00.003-06:00

Hillary, Jen, Marnee & Christina

These are the girls in the 7:00 p.m. Camp. They are highly motivated and TOUGH! Not only that, but they all have great attitudes.

Tonight they did the following:

Warmp-Up
-5 minutes jump rope.

Resistence Phase: (w/bands)
1. Squats - 4 x 16
2. Press - 4 x 16
3. Row - 4 x 16
4. Butt Blasters - 4 x 16 (8 each leg)
5. Tricep Ext. - 4 x 16 (8 each arm)
6. Curls - 4 x 16

Interval Phase:
1. Tire Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Step-Ups - 30 seconds
4. Jumping Jacks - 50 seconds

Static Stretching

Great night! Great fun! Great workout! Great job girls!

April NTS Camp - Monday Workout

2009-04-06T22:06:00.003-06:00

Weather was beautiful today. It was nice having the girls workout with the sun coming in through the windows.

This is what the workout was tonight:

Warm-Up
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase
1. Squat (w/barbell) - 5 x 50 seconds
2. Front/Lateral Raises - 5 x 50 seconds
3. Lunges - 5 x 50 seconds
4. Sit-Ups - 5 x 50 seconds

Interval Phase
1. Sprints (on Treadmill) - 4 x 30 seconds
2. Ladder - 4 x 30 seconds
3. Mountain Climbers - 4 x 30 seconds
4. Jump Rope - 4 x 30 seconds

Sandbag/Sled Race

Stretch

The girls have started keeping a food journal. They are also doing some sort of cardio workout on the days Camp isn't held. I'm excited to see what they accomplish.

I should have a group photo by the end of this week to post.

April NTS Camp - Friday Workout

2009-04-06T10:59:00.002-06:00

Friday was a great Camp. Here's the workout:

Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase:
1. Push Press - 5 x 50 seconds
2. Curls - 5 x 50 seconds
3. KB Swings - 5 x 50 seconds (25 lb Kettlebell)
4. Tricep Extensions - 5 x 50 seconds

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Knee Highs - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Knee Highs - 4 x 50 seconds

1. Sled Work

Stretching Phase

April NTS Camp -- Wed. Workout

2009-04-02T15:12:00.002-06:00

Last night was the girls first workout of the Camp. They all came eager and willing to work hard. Here is what they did:

Warm-up:
1. Light Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Walking Lunges

Resistance:
1A. Bodyweight Squat - 5 x 1 minute
1B. Push-Ups - 5 x 1 minute
1C. Step-Ups - 5 x 1 minute
1D. Shoulder Press - 5 x 1 minute

Interval:
2A. Rocket Jumps - 60 seconds ME
2B. Jumping Jacks - 30 seconds EP
2C. Split Jump Squats - 60 seconds ME
2D. Jump Rope - 30 seconds EP

3. Plankes - 2 x 60, 30 seconds

4. Stretch

The workout was great. The girls killed it. I'm impressed. I can't wait for Friday.

NTS Fitness Strength Camp

2009-03-31T17:26:00.003-06:00

Two more Fitness Strength Camps have started. I'm really excited about both groups. All of the participants seem excited and ready for a challenge.

I found the video posted below. It is of Kelly Pavlick, a successful boxer. I incorporate in my own training and the training of others, including the Fitness Strength Camp, tires, sledgehammers, sled work, etc., which you will see Kelly using. These tools are simple, but they have a tremondous impact on your strength and overall fitness.

Be Careful

2009-03-26T12:18:00.001-06:00

Remember, if you are going heavy, use spotters or lift in a cage. If you don't, you might look like the fool in this video, or worse, you can hurt yourself.

Are you willing to die on a treadmill?

2009-03-24T14:04:00.002-06:00

Check out this video of Will Smith. It's an older video, but he has some great things to say.

Products Coming Soon

2009-03-23T16:40:00.002-06:00

I will soon be offering products for sale, including NTS Fitness t-shirts, ebooks, foam rollers and equipment. Check back soon for more details. If you have a question, please email me at ntsfitness@gmail.com.

How to Bench Press Correctly

2009-03-20T22:25:00.005-06:00

I oftentimes will see people bench press incorrectly. Many use too much weight, which will cause them to bounce the bar off their chest. This is dangerous. I also see people flare their elbows way to far, or they will lower the bar above the nipple line.

It is important to bench press correctly for a number of reasons. First, and probably most important, correct technique will decrease the chance of being injured. Second, if you use correct technique, you will likely see more gains (muscle size and strength). Finally, I have found that if you set up properly, and use correct technique, you can press more weight.

Here is how to bench press correctly:

The Set-Up
1. Pinch your shoulder blades together and keep them tight. Keeping the shoulder blades tight will create a more stable surface from which to press. It also creates a shorter distance for the bar to travel.

2. Keep pressure on the traps and upper back. Do this by lying on the bench. Pull yourself up and towards the bar and then lowering your traps and upper back into the bench. Drive your legs into the ground. This should result in an arched back with pressure on the traps and upper back. Doing this will allow you to use the supporting muscles for the bench, your traps and upper back.

3. Squeeze the crap out of the bar while trying to pull it apart. By squeezing the bar hard and trying to pull it apart, your body will stay tight and your triceps will be activated.

The Lift
1. Slowly lower the bar to right below your nipple line. Actually, concentrate on pulling the bar to your body. This will keep your body tight and muscles activiated.

2. When lowering the bar, tuck your elbows so that you can lower the bar in a straight line and so your lats will be activiated for the lift.

3. For max-effort lifts, make sure you fill your lungs and belly with air, and hold it for the entire repetition.

4. Make sure the bar travels in a straight line down and up.

5. Drive your feet into the ground, thus activating more muscles for the lift.

I just discovered the video below. It is from the Diesel Crew (http://www.dieselcrew.com/). It is an excellant video on bench pressing correctly.

Sign Up Now -- NTS Fitness Strength Camp

2009-03-19T14:54:00.005-06:00

It's time to sign up for the next NTS Fitness Strength Camp. There will be two camps held, one from 7:00 am to 8:00 am, Monday, Wednesday and Friday. The other camp will be from 7:00 pm to 8:00 pm, Monday, Wednesday and Friday. Camp will last one month and costs $100.00. There is also a mandatory orientation you must attend before the start of Camp.

Camp is tentatively scheduled to start March 30. I am only allowing four spots for each Camp so that I can give individual attention to each participant. So act fast.

If you are interested, please give me a call or email me.

Wed. Workout - NTS Fitness Strength Camp

2009-03-18T09:42:00.002-06:00

Second to last day of the Camp. I let the guys decide what they wanted to do. We wanted to have some fun. The guys first wanted to go heavy on the trap bar deadlift. Two guys deaflited 400 lbs. I was really impressed.

Next, the guys wanted to max out on the bench press. Following the bench press, we did chain push ups (drop sets) followed by straight bar curls (drop sets).

Mon. Workout - NTS Fitness Strength Camp

2009-03-16T10:39:00.001-06:00

Last week of camp. Today's workout was tough, especially the intervals at the end.
We began with Tabata and then finished with work on the treadmill and with the sled.

Tabata:
1. Squats
2. Push-Ups
3. Sit-Ups

1. Treadmill Intervals
2. Sled Intervals

The guys felt like puking today. They pushed themselves hard.

Recovery & Restoration

2009-03-13T14:26:00.004-06:00

I train hard. Because I train hard, I need to make sure I spend time recovering and restoring from my workouts. If you do not give your body time to recovery, and perform certain restorative methods, then you will not see the gains you desire and you will likely get hurt.

I ran across this article. I posted the full article below. It is by Joe Hashey of Synergy Athletics (http://synergy-athletics.com/). I recommend you read it. Enjoy.

5 Best Recovery and Restoration Methods
March 12, 2009 on 10:19 am | In Articles, Strength Training |
Here are the top 5 recovery methods that I recommend to my athletes. You MUST train hard, and recovery hard! Keep in mind, these are mostly high school and college age athletes that are often at the mercy of their school schedule. I also am not in the business of recommending any supplements to younger athletes. Here are some healthy ways to recover your body and restore your muscles!

Food. Its simple, when they are done working out, they have to eat a protein source. Muscles are made out of proteins, without consuming any quickly (in the first 45 min after a workout, the earlier the better) muscles won’t grow. Its like trying to build a log cabin without wood, just doesn’t make any sense. The body needs protein to build muscles. On top of that, eating quality meals with a protein source, carbohydrate, and additional vegetable will help your body feel better after training. Ever eat fast food after a hard lifting session? Your muscles will be feeling it the next day. I’ve done it with pizza, not pleasant. You’ve already done the hard wok in the gym, don’t sabotage yourself in the kitchen.

Self-Myofascial Release and Active Release Techniques (ART). This includes foam rolling which I have posted about extensively (Foam Rolling), using a lax ball, theracane, the stick, or any other massage tool. When a muscle stretches, near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates both the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques have are helpful in fixing soft tissue adhesion and dissipate scar tissue buildup. Foam rollers cost around $10-20 and a lax ball is around $1. I came across a good article by Eric Cressey and Mike Robertson that explains foam rolling more in depth - Feel Better for $10.

Contrasting. The first few times a person uses contrast showers it may be uncomfortable, but still invigorating! I recall when John, new trainer here are Synergy Athletics, was getting ready for the NFL combines. He had his full day scheduled, including his time in the shower! There are different time sequences used, but I prefer 1 minute as cold as I can stand, followed by 2 minutes of as warm as possible. Also, you can isolate the contrasting to a body part, such as the hands. Use two buckets, one with hot water, and one with icy cold water. Perform the same contrasting and you will feel great! Contrasting relaxes AND excites the muscles, moves blood through, and shortens the restoration time.

Warm-Up, Stretch, and Relax. Stretching has been a hot topic in the training world lately. Stretching post workout and on rest days will help recovery. First, during a workout, muscles contract and shorten. Stretching them after the workout insures the muscles range of motion and length. Pre Workout you should be using (with a couple exceptions) a dynamic routine. For recovery, I recommend increasing the body’s core temperature with some light exercises such as jogging or jumping jacks, then performing a static stretching routine. I also snuck relaxing in here. I have some kids that want to stay up on their video games until 1 in the morning, then wake up at 6:30 to go to school. That’s not how it works! You must relax and get your sleep.

Hydrate. Drinking water is crucial, but I don’t use strict guidelines such as “drink 8 oz every 13 1/6 minutes.” I just tell the athletes to drink, bring water with them when they train, and keep a water bottle during the day. There are many recovery drinks out there, but to keep my demographic in mind, water is the most practical. Drinking on your rest days will help push toxins out and keep the muscles loose.

If you implement these recovery and restoration methods, you will feel better, and most importantly, you can train HARDER. We like to “train hard and recover hard.” I originally wrote a longer post, but it wasn’t saved! So, if you have any questions or additional thoughts, just post them in the comments!

- Joe Hashey, CSCS -

Fri. Workout - NTS Fitness Strength Camp

2009-03-13T12:19:00.003-06:00

Today's workout was brutal.

1A. Burpees - 3 x 20
1B. KB Swings - 3 x 10 (each arm)
1C. Mountain Climbers - 3 x 20
1D. Band Curls - 3 x 20
1E. Plankes to Push-Ups - 3 x 20

2. Hand-over-Hand Sled Pull - 5 x worked up to max

Only one more week of this camp.

On a side note, one of the Camp participants has lost nearly 20 pounds. His efforts are being rewarded.

NTS Winter Fitness Strength Camp Crew

2009-03-11T21:38:00.011-06:00

Here are the boys. We started out the Camp with 5, but one had to withdraw because of an old injury. Hopefully, he'll be back soon.

Enjoy the pictures.

And finally, a picture of the whole crew:

Camp ends next Friday. I'm really happy with how this Camp has turned out. As I've said before, these guys work hard.

Another Camp will be starting soon. If you are interested, send me an email.

Wed. Workout - NTS Fitness Strength Camp

2009-03-11T11:49:00.005-06:00

I was really impressed by the guys today. Even though they were all very tired from the time change, and even though the workout was difficult, none of them gave up. They continue to exceed my expectations. Some of them are mentioning their weight loss, and all have stated their strength has increased.

Workout:
1A. Clean & Press - 4 x 50 seconds
1B. Sledgehammer - 4 x 50 seconds
1C. Shouldering Sandbag & Squat - 4 x 50 seconds
1D. Treadmill - 4 x 50 seconds (at running pace)

2A. Tire War
2B. Partners Curls

3. Sit-Ups w/ 12lb Medicine Ball

I know I have promised this for a while, but by tomorrow I will post some pictures of the Camp.

Everything is Possible With Training

2009-03-10T11:29:00.000-06:00

Everything is Possible - video powered by Metacafe

Mon Workout - NTS Fitness Strength Camp

2009-03-09T11:48:00.002-06:00

With the time change and the heavy snow we received in Utah, all of the guys were dragging. But even though they were tired, they did their best and didn't give up. Here was the workout today:

1A. Ball-Up Squats - 4 x 50 seconds
1B. Push-Ups with feet elevated - 4 x 50 seconds
1C. Trap Bar DL - 4 x 50 seconds
1D. Front/Side Raises - 4 x 50 seconds
1E. Treadmill - 4 x 50 seconds

2A. Leg Ups (from arm slings)- 3 x 30 seconds
2B. Russian Twists - 3 x 30 seconds
2C. Crunches - 3 x 30 seconds

I'm really enjoying my new trap bar and sled. I incorporated both in my Saturday workout. Today, because of the snow, I could only have the guys use the trap bar. Hopefully, this week they'll get to enjoy the sled.

Friday Workout - NTS Fitness Strength Camp

2009-03-06T10:44:00.006-07:00

The guys were tired and sore today. Still, they battled and fought their way through the following workout:

1. Jumping Jacks - 3 x 1 minute
2. Lunges - 3 x 1 minute
3. Push-Ups - 3 x 1 minute
4. Reverse Bench - 3 x 1 minute
5. Step-Ups - 3 x 1 minute
6. Presses - 3 x 1 minute
7. KB Swings - 3 x 1 minute
8. Tricep Dips - 3 x 1 minute
9. Situps - 3 x 1 minute.

Then the guys did two sets of plankes. Good workout. Two weeks left of the Camp.

On a side note, I received a couple presents in the mail: trap bar and sled from Elite FTS (see http://www.elitefts.com/). I can't wait to try out the new equipment.

Courage

2009-03-04T15:06:00.004-07:00

Succeeding in life takes courage. Succeeding in the gym takes courage. Reaching your goals takes courage. Most goals worth attaining do not come easily. Sacrifice, hard-work, and determination are required.

When I am training someone, or running a fitness strength camp, I can quickly see the character of the individual. A week ago I had a guy come in for a trial workout. He quit before he even finished the workout. I won't see him again. Compare that to a guy I train who comes in for every workout ready to give his all. He never complains. He never gives up. Besides working out with me, he carefully watches his diet and swims everyday. He has courage. He is willing to make the sacrifices necessary to succeed.

What type of person are you? What type of character do you have?

Wed. Workout - NTS Fitness Strength Camp

2009-03-04T11:38:00.003-07:00

The boys were ready to work today. Here's today's workout:

1. Tire Flip - 4 x 40 seconds
2. Recline Rows - 4 x 40 seconds
3. Clean & Press - 4 x 40 seconds
3. Split-Jump Squats - 4 x 40 seconds

After the above circuit, we had some timed races doing tire flips, sandbag carry, and 100lb heavy bad carry. Good workout!

Mon. Workout -- NTS Fitness Strength Camp

2009-03-02T14:59:00.002-07:00

Today we did the 100 workout. It was a killer. The boys did the following:

1. 100 Jump Squats
2. 100 Push-Ups
3. 100 Sit-Ups

Then, after they exhausted, they did the following:

1. Sledgehammer - 2 x 1 min.
2. Jump Rope - 2 x 1 min.
3. Treadmill - 2 x 1 min.

While the workout was tough, the guys didn't quite.

Friday Workout -- NTS Fitness Strength Camp

2009-02-27T10:41:00.003-07:00

Today's workout was a killer. They did the following nonstop 3 times. Each time through the cycle we decreased the amount of time at each station. The first time through 1 minute, second 55 seconds, third 50 seconds.

1. Jumping Jacks
2. Lunges
3. Push-Ups
4. Reverse Bench
5. Step-Ups
6. Shoulder Press
7. KB Swings
8. Tricep Dips
9. Sit-Ups
10. Treadmill

Afterwards, the guys stretched and went home, exhausted. Until next time. . . .

Wed. Workout - NTS Fitness Strength Camp

2009-02-25T13:50:00.003-07:00

We took a week off because of the passing of my mom. Today was there first day back in camp. They said it felt like the very first day - tough workout. This is what they did:

1A. Tire Flips - x 4
1B. Recline Rows - x 4
1C. Clean & Press - x 4
1D. Ball Slams - x 4
1E. Split Jump Squats - x 4

They performed each exercise for 40 seconds and then moved on to the next exercise, for four sets.

They then finished with chain push ups, similar to the ones seen in the video below. It was good to have the boys back in camp.

In Loving Memory

2009-02-19T00:22:00.002-07:00

My mom passed away this evening after a courageous battle with pancreatic cancer. She has been a perfect example to me of compassion and strength. She will be truely missed.

Monday - NTS Fitness Strength Camp

2009-02-16T13:26:00.002-07:00

No Camp this morning because of President's Day. We'll kick it into high gear this Wednesday.

Friday Workout - NTS Fitness Strength Camp

2009-02-13T14:50:00.002-07:00

Today we evaluated the guys again to see if they have improved since taking the baseline test a month ago. We checked their weight, 1 mile time, max push ups in two minutes and max sit-ups in two minutes. At the end, we discussed ways they can continue to improve.

Avoiding Shoulder Problems

2009-02-12T17:18:00.004-07:00

Approximately one year ago, I suffered an injury to my right shoulder. At the time, I was pushing myself too hard, with little or no rehab or deloading. When I hurt my shoulder, I went to the doctor. He said I likely had a partially torn bicep tendon. He prescribed anti-inflammatories and suggested cortisone injections. I took the pills and a couple days off. My shoulder continued to ache. I couldn't even sleep on my right side. I decided at that point that I needed to do something, or I might have to give up something I love.

I took some time off. That was really difficult because I love to lift weights. But I knew I needed too. I also began doing exercises to rehab my shoulder.

Below are two videos of exercises that I use. I recommend that you use these exercises regularly to avoid or rehab shoulder injuries.

Also, check out this link to DeFranco's website: http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-12-05.htm

Wed Workout -- NTS Fitness Strength Camp

2009-02-11T21:48:00.001-07:00

Today we decided to do something different. Instead of having a typical workout, I had the guys max-out on squat and bench. It was fun. I can see that the guys are getting stronger.

Monday Workout - NTS Fitness Strength Camp

2009-02-10T15:17:00.003-07:00

On Monday, we did the following:

1A. Bench - 4 x 10
1B. DB Squats - 4 x 10

2A. Step Ups - 4 x 10
2B. Front Raises - 4 x 10

3A. Partner Curls
3B. Tricep Death - 3 x 15

The guys loved the Tricep Death exercise. I got it from Joe DeFranco. Check out: http://www.defrancostraining.com/index.php.

Friday Workout - NTS Fitness Strength Camp

2009-02-06T10:53:00.002-07:00

Some of the guys were pretty sore from Wednesday's workout. I think the single-leg squats are to blame (or praise). This is what they did today:

TABATA:

1. Squats

2. Push-Ups

3. Sit-Ups

4. Planks to Push-Ups - 3 x 40 sec.

Before the workout we talked about supplements and how most of the stuff out there is a waste of money. My opinion is that the most important supplements are a good multivitamin, fish oil, and protein. If you are looking to gain strength and size, add creatine.

Inspiration

2009-02-05T09:55:00.001-07:00

I love this story. I love this kid's passion. Check it out!

Wed. Workout - NTS Fitness Strength Camp

2009-02-04T09:34:00.004-07:00

This morning went well. Everyone showed, although one guy still wasn't 100%. They did the following workout:

1A. Single-leg Squats - 4 x 10
1B. Bench Press - 4 x 10
1C. Box Jumps - 4 x 20
1D. Tricep Dips - 4 x 10
1E. Mountain Climbers - 4 x 20

After they did the above circuit, we decided to have some fun. The guys competed in a sandbag race and rope pull. They had to pick up and move a 25 lb, 40 lb, and 80 lb sandbag, one at a time, and then rope pull a approx. 250 lb tire sled. They had a blast. I continue to be impressed.

Be Careful How You Train

2009-02-03T14:03:00.003-07:00

Stability balls can be used in a variety of ways in your training program. The "genius" in this video demonstrates an incorrect use. The idiot had it coming.

null - Watch more free videos

Obesity Virus?

2009-02-02T11:53:00.009-07:00

I know I've already posted once today. But I saw this article and I couldn't help myself. What a load of crap! Do you want to lose weight? Exercise, watch your calories, eat 6 balanced meals everyday, and get plenty of rest. Or, you could blame your obesity on a "virus".

Check out the article.

http://www.foxnews.com/story/0,2933,482788,00.html

What do you think?

Mon. Workout - NTS Fitness Strength Camp

2009-02-02T10:27:00.004-07:00

Two didn't show up today for camp because they are sick. The three that did show were given a treat.

1A. Burpees - 4 x 15
1B. Reverse Lunges - 4 x 10

2A. One Hand Elevated Push Ups - 4 x 10
2B. Reverse Bench - 4 x 10
2C. Kettlebell Swings - 4 x 10
2D. Shoulder Press - 4 x 10
2E. Ball Slams - 4 x 10

3. Tire Wars - x 3

4. Leg Raises (from ab straps)

I have found that burpees are often the most hated exercise, but they provide some of the greatest benefit. For that reason, they are a staple in my Camp.

Check back soon. I will be posting a few pictures of Camp tonight or tomorrow.

Short Rant

2009-01-30T10:37:00.005-07:00

Forgive me. I feel the need to rant. I am sick of hearing people tell me they want to lose weight, or they want to get stronger, and then when I tell them what they should be doing, or invite them to a training session, they complain about their "sore knees", "weak back", or they fail to show up for a workout. Or, they show up but complain the whole time and give up.

If you want to lose weight, get strong, gain muscle, get fit, you need to sacrifice. You need to do something different than you are doing right now. You need to beat the laziness that dominates most peoples lives.

I've always been a fan of hard-core training. When I think of hard-core training, I think of Elite FTS and the Diesel Crew. Check out these videos.

Impressive, yes?

If you want to lose weight, or get strong, stop making excuses and go to work.

Friday Workout - NTS Fitness Strength Camp

2009-01-30T09:54:00.003-07:00

This morning we went over the notebooks I gave the guys. The notebooks contain detailed information and advice on exercise and nutrition. We then did the following Tabata workout:

1. Squats
2. Push-Ups
3. Sit-Ups

One reason I love Tabata is the workout is quick, but also a killer. We followed the standard 20 second sets, with 10 seconds of rest between each set.

Wed. Workout NTS Fitness Strength Camp

2009-01-28T09:46:00.003-07:00

The guys aren't as sore today. They were pumped up for today's workout.

1A. Tire Flip - 4 x 1 minute
1B. Push ups - 4 x 1 minute
1C. Lunges - 4 x 1 minute
1D. Sledgehammer - 4 x 1 minute

2A. Treadmill Run - 2 minutes
2B. Heavy Bag - 2 minutes
2C. Jump Rope - 2 minutes
2D. Power Wheel - 2 minutes

3. Planks

Friday we are going to discuss nutrition and basic exercise/fitness guidelines. After that, the guys are going to enjoy a Tabata workout.

Pictures will be posted soon.

Mon. Workout -- NTS Fitness Strength Camp

2009-01-26T09:57:00.003-07:00

The guys worked hard this morning. I was impressed by their determination. The workout:

1A. Burpees - 4 x 10
1B. Reverse Lunges - 4 x 10

2A. One Hand Elevated Push Ups - 4 x 10
2B. Reverse Bench - 4 x 10
2C. Kettlebell Swings - 4 x 10
2D. Shoulder Press - 4 x 10
2E. Ball Slams - 4 x 10

3. Birddogs

All of the guys are sore, but motivated. I'm excited to see the progress they will be making over the course of the next month.

Friday Workout -- NTS Fitness Strength Camp

2009-01-23T10:29:00.003-07:00

I am impressed by the men in my Camp. They all push themselves to the limit. They know how to work hard and aren't afraid of failure.

Here is today's workout:

1A. Bench - 4 x 10
1B. DB Squat - 4 x 10

2A. Step Ups - 3 x 10
2B. Front Raises - 4 x 10

3A. Curls w/ partner - work up to 10 reps and then back to 1 rep
3B. Tricep Extensions - 4 x 10

4. Planks to Push Ups - as many as you can do in 40 seconds

This workout was designed by the Beast from the East. On Monday, they will hit it hard again. Should be fun!

Jan. NTS Fitness Strength Camp

2009-01-21T14:38:00.002-07:00

This past Monday, another group began the Fitness Strength Camp. This time the group consists of all men. I have decided to post the workouts for each day of the Camp.

On Monday, we began with some general information. We then proceeded to perform a baseline test on all of the participants, which consisted of taking their weight, a 1mile run, 2 minute push up test, and a 2 minute sit up test.

This morning (Wednesday), the real fun began. Here is the workout:

1A. Tire Flip - 4 x 1 minute
1B. Overhead Carry - 4 x 1 minute
1C. Lunges - 4 x 1 minute
1D. Push Ups - 4 x 1 minute
1E. Sledgehammers - 4 x 1 minute

2. Planks - 2 x 1 minute goal

3. Stretch

The workout went very well. All of the participants were exhausted. I hope to post pictures soon of the Camp.

Pancreatic Cancer

2009-01-20T11:32:00.006-07:00

My mom was just diagnosed with pancreatic cancer. Naturally, this came as a shock and has truly saddened me. I thought I should post some basic information on pancreatic cancer.

According to the National Cancer Institute, more than 29,000 people a year are diagnosed with pancreatic cancer. Doctors at the Mayo Clinic have explained that:

"Pancreatic cancer begins in the tissues of your pancreas — a large organ that lies horizontally behind the lower part of your stomach. Your pancreas secretes enzymes that aid digestion and hormones that help regulate the metabolism of sugars.

Pancreatic cancer often has a poor prognosis, even when diagnosed early. Pancreatic cancer typically spreads rapidly and is seldom detected in its early stages, which is a major reason why it's a leading cause of cancer death. Signs and symptoms may not appear until pancreatic cancer is quite advanced and surgical removal isn't possible."

Pancreatic cancer is sometimes called a "silent disease" because early pancreatic cancer often does not cause symptoms. But, as the cancer grows, symptoms may include:
1. Pain in the upper abdomen or upper back
2. Yellow skin and eyes, and dark urine from jaundice
3. Weakness
4. Loss of appetite
5. Nausea and vomiting
6. Weight loss

While there is no proven way to prevent pancreatic cancer, you can do the following to reduce the risk:
1. Quit smoking.
2. Maintain a healthy weight.
3. Exercise regularly.
4. Eat a healthy diet.

If you would like to learn more about pancreatic cancer, or cancer in general, please visit one of the following websites: http://www.cancer.gov/cancertopics/types/pancreatic, or http://www.mayoclinic.com/health/pancreatic-cancer/DS00357.

Unbelievable

2009-01-09T22:04:00.002-07:00

I saw this video on CBS and couldn't believe it. What do you think? (Sorry about the commercial at the beginning. I couldn't figure out how to delete).

Watch CBS Videos Online

Mental Toughness

2008-12-31T16:30:00.002-07:00

Mental toughness is as important as physical toughness. I was inspired by the story of Shun Fujimoto. He is what mental toughness is all about.

The Beast from the East

2008-12-29T20:38:00.006-07:00

Pictured below is a guy I sometimes train with.

I am highly selective in who I train with as your training partner will have a major effect on your workouts. He hails from PA. He is a beast. The man pushes himself like no other.

As you can see in the pictures, we love not only to lift iron, but we incorporate blast straps (Elite FTS) and calisthenics.

The picture of him doing push ups was shot after he did reps with an 80 lb, 40 lb, and 25 lb sandbag on his back. It was a great finisher to a great workout.

If you have a training partner and he/she isn't pushing you, or if you aren't inspired by your partner to push youself to levels, get rid of your partner and find a new one. Maybe you'll get lucky and find another "beast" to work out with.

To Get Strong

2008-12-29T14:51:00.003-07:00

I used to lift at a local gym. I became friends with a few members. After lifting at the gym for a couple of years, I realized the typical gym wasn't for me. While there were a few hardcore lifters (aka, my friends), most were your typical hop on a treadmill for thirty minutes while watching some lame talk show or reading the latest People magazine. I think most people at the gym were there to socialize, and not to become stronger and healthier.

I heard from others that there are gyms that don't allow members to deadlift out of few of injury. I didn't believe them until I saw pictures. CRAZY!!

Many gyms now have more machines than free weights, and plenty of mirrors for one to admire their accomplishments. Gyms are filled with tanning beds, juice bars, and sappy music. Juice anyone? This isn't for me.

I left the gym. I turned half of my garage into a gym. Now, I have a place where I can drop the weights, listen to load music, yell after I hit a new max, and get serious about becoming stronger.

If you want to become stronger, you need to lift in an environment that promotes strength. You need to lift in a gym where you can yell, throw weights around and even deadlift.

If you cannot find a place like this, create one. I've only spent around $1,000.00 on my gym and I have everything I need. If you want to be strong, think strong, act strong, and don't be afraid to test your limits.

Still Sick

2008-12-19T11:42:00.004-07:00

I'm still sick. My workouts have continued to suffer. When I miss a workout, or I have a bad workout, it puts me in a bad mood. I like iron. I like to lift weights. I enjoy pushing myself. Hopefully, my health will be restored soon.

I worked out my lower body last night.

1A) Zercher Squats -- 4 x 8
1B) Heavy Lunges -- 4 x 10

2A) Crunches -- 2 x failure
2B) Leg Raises

It felt good to hit it hard. I am going to max out as soon as I fell better.

Tonight, upper body.

Difficult-Difficult

2008-11-26T16:56:00.002-07:00

One of the trainers I admire is Alwyn Cosgrove. Alwyn is not only one of the most in demand trainers in the United States, former MMA fighter, but also a two-time cancer survivor. He recently posted the article below on his website. I think what he says is quite valuable.

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Difficult-Difficult, Difficult-Easy
This is a concept that I learned from one of my mentors - Geoff Thompson. A concept that taught me that the only way to grow was to recognize when I was staying in my comfort zone, regardless of the activities I was doing.

For example - if I told you that tomorrow you were going to give a presentation to a thousand people, and then do some full contact sparring, a lot of you would recognize how difficult this was. And it is. But for me, who presented over 26 times in the last year, and spent years fighting competitively and doing hard sparring, it's well within my comfort zone. I can pretend that it's difficult, but it's still easy to me and won't help me grow.

Anyway - Geoff explains it a lot better than I can:

Difficult difficult, difficult easy
Geoff Thompson

I bumped into an old friend from the distant past. In my early days as a hard-nosed knuckle-dragger he was one of my compatriots, and one of the hardest working martial artists around. He had always prided himself on his sinewy mentality when it came to all things physical, and he had a prolific work rate. After a brief (and predictable) catch up (how’s the work, the car, the kids, the wife and the mum – in that order) he said ‘hey, you still doing animal day?’
Animal day, for those that do not know, is a form of knock-out or submission fighting (any range, any technique) that I pioneered in the mad, bad (and often sad) 90’s. A time I absolutely loved, but a time I am also grateful to have left behind.

I shook my head in the negative. It had been a many years since I engaged in my last animal day fight.
‘Why not?’ he asked, adding, ‘I’m still mad for it.’

‘Because it is difficult easy,’ I said, ‘and in order for me to continue growing my character, I don’t need difficult easy. In order for me to grow my character I need difficult difficult.’
He gave me one of those loud, squinty eyed confused looks that shouted from a hundred feet ‘Explain!’

So I explained.

Even as a veteran of thousands of fights, animal days were still a scary experience for me, it was violent and dangerous and extremely difficult. But because I had fought so many times and knew the terrain well it no longer stretched me.

Whatever it was that I needed to reap from that hard period of my life had been well and truly harvested; there was nothing left for me to learn there. Animal day was still difficult, and from the outside looking in it probably looked as though it was mad difficult, but for me it wasn’t, in fact it had become difficult easy.

My friend was still in love with the ground-and-pound style fighting and whilst his physical prowess was evident he had not grown even a single inch in any other area of his life, probably not for the last ten years. His was the mistake made by many; they presume that if something is difficult then they are in the arena. But experience has taught me that the only time you are truly in the arena is when you are (ever so slightly) out of your depth.

Difficult easy is when you are on familiar terrain, not matter how hard the going.

Difficult difficult is when you find your self at the bottom of someone else’s class with three crazy training partners; fear at your left, doubt on your right and (that big bastard) uncertainty squaring up in front of you.

Difficult easy is treading water whilst kidding yourself that you are swimming against the tide.

Difficult difficult doesn’t need to employ pretence because it is drowning and swimming for its life.

I see many people suffering stalled development because they are so busy occupying themselves with very worthy, respectably, difficult easy tasks that they use to avoid the difficult difficult areas of their lives.

I am doing it right now as it happens. I should be doing a re-write of a difficult (difficult) film script that is over due, but instead I am busying myself with a piece of difficult (easy) work that is not really due to be in print for another fortnight (damn, caught myself out again!)

Some (more) examples; you bury your relationship problems (difficult difficult) under hundreds of miles of road running (difficult…but easy).

You fill every spare moment with hard lists of worthy causes (difficult easy) so that you don’t have the time to invest in the book that you were always going to write, or the film you would love to make (if only you were not so committed in other areas) or the (difficult…very difficult) painting career that you had always intended to create.

You immerse yourself in course after course, book after book (so difficult, and yet….so deliciously easy) on becoming a life coach/property developer/master chef instead of just getting out there (difficult, oh so difficult) and actually doing it.

Listen. Let me tell you, the moment a task becomes difficult easy you stop growing. That is a fact. In order to re-establish your vital development you need to take an honest inventory (difficult very difficult – I have done it) of your life, ditch the pretence, and embrace the black that is….difficult difficult.

And stop chasing ostentatious challenges (that are difficult easy for you) and sort out your health; you are three stone over weight and your blood pressure is off the scale.

Kill the worthy endeavours that you think other people will think are impressive and do something truly and uniquely impressive; take your (secret) addictions to task and kill the porn (in all its forms).

Stop collecting trophies and certificates and belts that tell the word how successful you are and actually BE a success, by taking a hammer to that creepily burgeoning fear that you are harbouring.

And don’t, please (like my old mate) fall into the trap of mistaking hard work – even extremely hard (easy) work - for progress. Because, let’s be frank, difficult easy is really just another way of saying ‘easy’, and there is no growth in easy.

We aspirants are into the hard game, the long game, the difficult difficult game. What we are not into, or what we should not be into is the game of easy
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You can check out Alwyn's blog at: http://www.alwyncosgrove.blogspot.com/

Today's Workout

2008-11-25T21:04:00.004-07:00

Last week I had the flu. This week I have a bad cold. Needless-to-say, my workouts have suffered. I hate to miss a workout. I hate to have an average workout. Today, I decided to make-up for the last week and "kill it"!

Today I did the following:

1A) Floor Press - 4 x 8
1B) Flies (w/ Blast Straps) - 4 x 8
1C) Reverse Bench - 4 x 8
1D) Scarecrows (w/ Blast Straps) - 4 x 10

2) Tate Presses - 3 x 8

3) Straight Bar Curls - 4 x 10

The workout lasted approximately 40 minutes, excluding the warm-up. It felt great. Remember, if you're sick, listen to your body. If you have to miss a workout, its okay. When you feel better, hit it hard.

Bigger Stronger Faster

2008-11-20T22:22:00.002-07:00

I just watched Bigger, Stronger, Faster. It is a documentary about the quest for strength and size and the use/abuse of steroids. It is a great movie. Check out the trailer.

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