Archive

Category Archives for "Fitness Tips"

Fit Over 40 Challenge Book Launch

The Fit Over 40 Challenge book is finally here!

After over a year of ups and downs and struggles to get the book done it is finally up on Kindle. I thought I would just take a moment and write out a quick post on why  I wrote the book and who the book is intended for.

Some of you know my story and have been following me for some time. For those of you that are reading this for the first time and don’t know much about me and the mission I am on then I will share with you briefly right here.

2016 marked the 10 year anniversary that my father passed away from a major heart attack. You see for most of my life I was concerned about my dad’s health. He was a smoker, diabetic, and not someone who put an emphasis on exercise. Eventually, that took its toll and at the young age of 67 he passed away.

Now having gone to school and studied exercise science I always felt somewhat responsible for not being able to help my dad get fit. It tool me some time after his passing to finally realize that it was not my fault and it falls on each individuals own responsibility for their well being.

The other thing that bothered me and still pains me when I think about it is my dad never got to meet my two daughters. I want to tear up right now just writing this.

So with all that said back to why I wrote this book. You see, if I can reach one person and get them to take responsibility and change their habits, which could changed their life I will have accomplished my goal. I wrote this book to one honor my father but also to make a “dent” in this world (reference to Steve Jobs).

Fit over 40 Challenge Kindle bookThe book, ” Fit Over 40 Challenge” is nothing revolutionary but after spending 20 years in the fitness industry as a coach and trainer I lay out my simple plan and strategies to getting fit at the age of 4o and beyond.

Oh, and why 40 you might ask? Well, two reasons. One, when I hit age 40 I wasn’t in the best shape of my life. I had become complacent and unmotivated. I write in the book how I got motivated to change and become in the best shape of my life at my age of 43 (age at time of writing this post).

The second reason of focusing on being fit over 40 is because most of the clients I have worked fell it that age range and over the years I saw the results they were getting and how much the quality of their life improved after getting results with me.

So is this book for me?

The book “Fit Over 40 Challenge” is not for everyone. I also write about that in the book. However, the strategies and principles I present can be applied to just about anyone who is looking to get fit and change their lifestyle once and for all.

Also, the book does offer a simple 6 week plan to get started if you are new or haven’t worked out in awhile.

If you would like to learn more or purchase the book you can get it over at Amazon by click here.

Thanks again for all your support!

Coach Dave

Law of Fat Loss #9 { Everything You Want is on the Other Side of Fear

Law of Fat Loss

Everything You Want Is On The Other Side Of Fear

In order to have the life, career, relationship and body you desire, you’re going to have to get comfortable with being uncomfortable.

It’s a law of the universe that the more you stretch to grow and expand, the more resistance you’re going to encounter pushing back against you.  Like a plant trying to push through the earth to become an oak tree.

Law of Fat LossAnd the fear of having to do the things we don’t want to do, like getting up earlier in the morning, getting out of a bad relationship, changing careers, being sore from your workout – is what keeps us from achieving greater things.

I’m going to be honest with you right now and tell you that when you start working out, you’re going to be sore and in pain… but only at first.

And when you change your eating habits for healthier options, you’re going to be left feeling hungry and craving junk food… but only at the beginning until your body adjusts.

And when you start drinking the right amount of water to stay hydrated, you may hate the taste and have to pee every 15 minutes… but only for the first few days.

The biggest challenges are at the beginning and if you push through, you’ll be rewarded with the results on the other side!

Stay tuned for Fat Loss number 10 as it may create an “ah ha” moment for you!

In health,

Coach Dave

P.S. If you want to take a challenge and push yourself to grow I have created the “6 Day to a Stronger Core Challenge” for you. You can take the challenge by adding your info here 

Law of Fat Loss #8

Have you hydrated yourself today? You may recall that yesterday’s law of fat loss was all about staying hydrated to lose weight. If you missed it you can click here to read it.

Today’s post is a little different but I feel can make a difference in whether or not you stick to a fat loss program. I personally subscribe to this philosophy.

Here is law of fat loss #8.

Friends Make Fitness Fun

If you’ve always worked out alone, you’ve been making a huge mistake.

Not only is it infinitely more enjoyable to exercise with a friend, but having someone else there will actually push you to subconsciously perform better.

making-fitness-fun-1024x682This little hack is called Social Facilitation (it’s a real thing).

When I share this Law Of Fat Loss with people, many times the response is, “But my friends don’t like working out…”

If this is true, I got you covered.  I work with many friendly, likeminded people just like you and I’m happy to introduce you into a few future workout buddies.

I guarantee you’ll have more fun and enjoy working out more than you ever have before!

Also, if you would like to join an online fitness tribe that has a group of fitness enthusiasts you can join for FREE at www.allabouthealthandfitness.com. I hope to see and interact with you in the group.

In health,

Coach Dave

Law of Fat Loss #7

I hope after yesterday’s post you understand the importance of resistance training  and you are now going to add it your weekly workout routine. Also, if you read all the way to the end of that post you saw I teased you with Fat Loss Law #7. So what was I talking about?

This is going to be short and sweet by here you go.

You Must Be Properly Hydrated To Lose Fat

Do you know how long we (humans) can live without food?

It’s about 40 days for the average person.

excite-and-hydrate-consumers-premium-waters-conference-hears_strict_xxlDo you know how long we can live without water?

It’s about 4 days. 

Water must be pretty important right?

Not only is water crucially to our survival, but our bodies are mostly composed of it.

If you aren’t properly hydrated, then your organs, hormones and cells can’t do their job properly and that means your body is not likely to release it’s fat storages and build lean muscle tissue.

Additionally, when you’re dehydrated, you’ll actually feel hungrier, even if you just ate.

Here is a sneaky little fat loss hack I share with my clients:

When you’re feeling hungry or about to eat, drink 16 ounces of room temperature water (2 cups) and wait 10 minutes.  Miraculously, most of your hunger will go away and you’ll be able to make better choices!

I know you have heard all this before but the power of hydration is real and if you really want to transform your body and health start making hydration a key component of your fat loss approach.

In health,

Coach Dave

P.S. The next Law of Fat Loss pretty much sums up my philosophy.

If you liked this post and you are tired of searching the Internet for tips and resources on health and fitness related info then I encourage you to receive my premium newsletter by joining here 

 

Law of Fat Loss #6

Fat Loss Law #6

If you recall way back in the beginning where I talked about 21 Laws of Fat Loss I said that they are not in any particular order. However, if you read yesterday’s post about the law of compounding if you start implementing each one of the previous 5 things start to compound over time and can create a huge transformation in your life!

Strength Training Benefits Everything

I often get asked, what’s the best workout for fat loss?

10+ years ago, it was believed that in order to lose fat you had to spend an hour on a cardio machine, as often as possible.

Fat Loss Law #6And if you had more time, you’d spend 2 hours!

Those were some boring times…

But since then the science of fat loss has improved and one single reigning king of workouts has taken the throne…

The king of all workouts is: Strength Training

What qualifies as strength training?

In order to get all of the amazing benefits of strength training, you must do weight lifting exercise with resistance (like dumbbells, barbells, kettlebells) that you cannot do for more than 12 repetitions in a set.

By being limited to only 12 repetitions because of the resistance, your body gets incredible lean muscle building, cardio and core strengthening benefits; all in a single workout.

Now of course you wouldn’t only do 12 repetitions every time. This example is used to demonstrate that if you’re trying to do “a lot of repetitions to tone up”, you’re likely not getting the real benefits of strength training.

This is how our most successful clients get such incredible results – by picking the right weights.

Before you start trying to add more weights to your workouts, make sure you consult a fitness professional to ensure your form and technique is safe and effective.

I know this is not going to be easy for most of you and it has to start with changing your mindset. Just so we are clear I am not saying to quit doing cardio but don’t make that your sole focus every time you work out.

To start off let’s say you are working out 3x a week. For the first week just add one day where you do 1 day of strength training and 2 days of cardio. From there switch it the second week and do 2 days of strength and 1 of cardio.

Once you have completed the first two weeks of this you can continue to flip each week or add another day to your routine so eventually you are doing at least 2 days of strength and 2 days of cardio each week. If you really want to push the envelope get to the point where you are doing 3 days of strength training and 3 days of cardio with one day of rest.

If you need some sample workouts you can do at home you can download my “7 At Home Workouts” right here. 

In Health,

Coach Dave

P.S. Fat Loss Law #7 is something you can only live without doing for 4 days otherwise you may no longer be living!

Law of Fat Loss #5

Fat loss law 5

As I mentioned at the end of yesterday’s post, today’s fat loss law can really pay big dividends. I first learned about this right after college and it was how to use this law for money. However, it applies to weight loss as well.

Let’s dive into today’s fat loss law!

Small Consistent Steps Turn Into Big Positive Changes

One of my favorite books is The Compound Effect by Dan Hardy. In it, Dan describes how little, everyday decisions will either take you to the life you desire or to disaster by default.

Fat loss law 5This means even if you only do 10 pushups every day, at the end of the year, your body will benefit from 3650 pushups.

Those small baby steps add up to a lot over time!

Consequently, the bad habits you keep, even if small, will add up to a big negative snowball when you do it for 1, 2, 5, 10 years.

The Compound Effect has much greater benefits than just adding up small actions.

Let’s say you commit to doing 5 minutes of exercise, every day… 5 minutes is such a small, insignificant amount of time that it’s silly not to be able to make yourself do it right?

Well once you start your 5 minutes and have gotten past the part of getting started, your brain is much more likely to want to keep going since you’ve gotten a little momentum going.

That means your planned 5 minutes will usually turn into 15+ minutes. All without the internal resistance that usually keeps you on the couch.

And if you actually only do the 5 minutes you initially committed to, you’re still ahead of the game and get a gold star for the day.

If you have struggled in the past to stay motivated, try using the Compound Effect. It’ll get you back on track and on the way to your goals.

“Even if you’re taking baby steps, you’re still lapping the people on the couch!”

If you are ready to get started and really want to apply the law of compounding I want to offer you up the “6 Day Stronger Core Challenge!” Start with this six day challenge and then continue to progress to a more advanced workout once you have completed it.

You can take the challenge by joining here 

Tomorrow’s law is an answer to a question I get asked all the time! Follow this law on a regular basis and you will be benefiting from it even when you are not working out!

In health,

Coach Dave

Fat Loss Law #3

Fat Loss Law 3

I know yesterday’s post may not have had the sizzle you were looking for when it comes to accelerating your fat loss and your weight- loss journey but it really can make a difference. Especially if you plan on being active for a long time and preventing yourself from getting injured. Also, if you have not already set your SMART goals, like we talked about in Fat Loss Law #1. Go back and read that post and set your goals.

Alright, so now let’s present fat loss law #3 to you.

Fat Loss Law #3 “You Need To Get Enough Sleep If You Ever Want To See Your Abs”

There’s a saying: lean bodies are built in the gym and kitchen.  And although you need to follow a proper nutrition and exercise regimen… if you don’t allow your body to recover, you’re going to set your results back up to 50%.

Fat Loss Law 3So what is it about sleep and recovery that makes it important to fat loss?

Well, anytime we undergo any type of stress like working out, pulling an all nighter or helping a friend move heavy furniture; the insides of our bodies end up looking like a Walmart after a black Friday sale (cellularly speaking)!

It’s only during our sleep cycles that our cells are able to clean up the mess, rebalance our hormones, sweep up our digestion system and build new cells (like skin, hair, nails and muscles).

When we don’t give our bodies enough time to recover and repair, we actually end up with greater stress hormone levels (cortisone) and inflammation – causing diseases, weight gain and extremely low energy levels.

Hormonal imbalance and inflammation are the root of all illnesses such as cancers, diabetes, high blood pressure and heart disease… Scary stuff to look forward to if you neglect your health.

I used to give a stress management lecture and one question I would always ask the group to raise their hands and keep them raised as I called out how many hours of sleep they typically get a night. I would start with 4 hours and everyones hand stayed raised. Then I would say 5 and still pretty much everyone had their hand raised. But when I called out 6 hours a night half the room lowered their hand. By the time I got to 8 most everyone lowered their hand and maybe one or two people still had their hand raised. It was really said to see but it goes pretty much with what is happening in our society today. We are sleep deprived and in my opinion a good reason for most of our problems can be traced back to lack of sleep.

Getting more sleep is the simplest way to not only improve your health but also contribute to a shrinking waist size! If you want to change start by getting more sleep!

In the next post you will learn the law that is 90% of the battle.

In health,

Coach Dave

P.S. if you would like more tips like this you can sign up for my premium newsletter and get the best tips and information on ways to lose weight and change your health. 

 

21 Laws of Fat Loss

The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.

The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their  lives.

What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.

The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.

You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.

It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to.  But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.

Fat Loss Law #1 You Must Have Crystal Clear Goals

The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.

 Seems kinda obvious right?

goalsThe truth is, if you’ve been unsuccessful at attaining and sustaining your goals, it’s because you’ve probably never actually set clear, powerful and meaningful goals.

“But isn’t wanting to lose weight a goal?”

Kinda, but not really…

Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on.  No house number.  No cross streets.  No point of reference.  No signs knowing if you went too far.

You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.

This is exactly what happens if you don’t set clear goals.

What does a clear goal look like?

Here’s an example of a clear goal:

I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.

You see how specific and measurable it needs to be?  If this was one of your goals, you could try them on at the end of each week and see your progress.

Try setting your own SMART goals. Remember the acronym SMART stands for:

Specific

Measurable

Attainable

Relevant

Time-bound

One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.

Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group www.allabouthealthandfitness.com.

Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!

In health,

Coach Dave

3 Biggest Core Strength Myths

3 Core Strength Myths

Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!

Myth #1 – The Core is just your abdominal muscles 

When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are Core strength myths the pelvic floor muscles, transversus abdominismultifidusinternal and external obliquesrectus abdominiserector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsigluteus maximus, and trapezius.

So you can see that the core is much more than just your abs!

Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs

Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.

You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.

The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her  that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.

Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain 

I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”

 

Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!

Core ChallengeIn Health,

Coach Dave

 

4 Simple Mind Tricks

4 simple mind tricks for fat loss

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You are not alone and today in this episode of Fit Over 40 Challenge I’ve got 4 Self Motivating Mind Tricks that will help you lock onto your goals and finally get the results you want.

Show Notes

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
4 simple mind tricks for fat lossSelf-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Get started on the program that will transform your life. Start today with the 7 Day Fat Loss Jump Start Program. Just enter your info below and you can get started changing your life today!