Posts Tagged ‘milwaukee personal training’

Today’s done-for-you rapid weight loss boot camp workout uses the 50-10 Five Exercise Interval Training Music Soundtrack.

You have got to love all of these body weight based ab exercises- no need for expensive equipment to get the the best personal training in Milwaukee.

50-10 Core Workout of the Week

1- Unstable Alternating Glute Bridge March (feet on stability discs)
2- Push-up Walkouts (2-legged or 1-legged)
3- Stability Ball Reverse Hyper Hold/Knee-Ins Superset
4- Drop Squat to Press
5- Overhead Band Hip Walk-Squat Combo

For more interval workout music in this format for your indoor boot camps or group exercise classes, please check out Boot Camp Dynamite powered by Workout Muse @ www.bootcampdynamite.com

Crank it!

BJ

PS- If you want a FREE tryout to become a member of Get Sexy Boot Camps to work with Milwaukee’s best personal trainers, please contact getsexyinfo@gmail.com TODAY!

Well, it’s finally warm up here in Milwaukee, WI, so we’re taken our workouts outdoors a couple times a week to mix things up!

Check out the video below from our 6 am boot camp workout using nothing but a hill and your body weight… they were DEAD at the end:

Here is a great total body core exercise called rotational hill push-ups that will have your abs ripped up the next day, in a good way

Hope this gives you some ideas to get fit using the great outdoors… more to come!

Crank it!

BJ

PS- please feel free to post some of your favorite outdoor workouts as a comment to this blog post- videos are ideal

Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, to me it’s more of a rude awakening.

Look, I hate to be Debbie Downer, but someone has to say something already.

Our father’s are now in the worst shape of their lives, many suffering from a very scary condition called Metabolic Syndrome X.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The scary part is that many of our father’s look just like this!

Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:

What is metabolic syndrome?

An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis – depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.

The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.

2. Serum triglycerides 150 mg/dl or above.

3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.

4. Blood pressure of 130/85 or more.

5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:

1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:

2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.

3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.

4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).

And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.

See below for the top 7 fitness tips to help save our father’s lives:

1.) Lay off the Brewskis

It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for the best way I know of explaining how detrimental alcohol can be on your body composition:

How Alcohol Makes You Fat

-Alcohol first passes through the esophagus as it travels to your stomach.

-From there, 20% of the alcohol is absorbed immediately by your bloodstream.

-The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver. It is here that
the body breaks the alcohol down, something that is absolutely essential since
alcohol is toxic to the body.

-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY
signals to your body to stop burning fat. Even worse, another waste product of
alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose fat!

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

The Bottom Line

If you want to be lean, you must minimize ALCOHOL consumption!

If you must drink:

a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

References:

Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”

2.) Quit being such a pansy and work your lower body

Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing.

However, it is important to note that strong, muscular legs are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat

So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.

3.) Do something besides bench presses and curls

Look- I get why guys don’t want to train their legs. Unless you are wearing a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.

Nothing beats a little chest and bi’s baby!

However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you do have muscles on the backside of your body too!

In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy

Bruce Lee- The Lat Master Himself

Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.

Quasimodo did way too many bench presses and curls… not too sexy!

Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.

4.) Don’t eat like those idiots from NutriSystem

Here’s my take on how NutriSystem was created:

“I’ve got an idea for an incredible product and marketing campaign:

Let’s gather a group of genetically gifted former professional athletes that have put on some pounds since ending their playing days. We’ll have them all get their asses kicked by top personal trainers while following a restricted calorie diet so we lean them out real nicely.

But then we lie to the overweight male coach potato consumer and tell them that they got these results from eating the same food they are currently eating- you know, pizza, lasagna, sweets, etc. Except we’ll make the meals the size of a dime so they can still technically eat what they want and lose weight at the same time.

To make it even better, we’ll pre-package all of their meals for them to buy from us so these lazy bastards don’t have to do anything besides nuke it up and eat it!

We’ll make millions!”

Laces Out Dan!

Well, that’s exactly what has happened- thousands of sports-loving, ESPN-watching dads have been swindled to buy into this gimmick that you can eat whatever you want and still lose weight without exercise- because Dan Marino did it!

Look- if you honestly think you can keep eating the same foods that got you that gut in the first place, then I’m not sure how much more I can help you. And yes, there is portion control within the system, but to me it’s a like a big terd versus a small terd… IT’S STILL A TERD!

5.) Accept the fact that you probably need some professional fitness advice

One of my superstar clients lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he met me. I interviewed him one time and asked him what his best advice was for people that are in the same position today as he was before he transformed himself and this is what he said:

“What you don’t know will hurt you, but what you think you know will KILL you!”

Seek out a fitness expert like busy dad Michael did and get life-changing results!

Dads- quit being so stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her lady friends do it. In reality, your wife (and women in general) are simply smarter than you because they effectively outsource their fitness needs to an expert whereby you try to re-invent the wheel on your own with little to no results.

If you want to lose your gut, follow the lead of the ladies

6.) Make the time for a 5-minute warm-up

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.

A cold body, like a cold car, doesn’t run on all cylinders

It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!

Below is a great 5-minute body weight warm-up we use in our boot camps:

Alternate between 50 s of work and 10 seconds of rest for each exercise in the following warm-up circuit:

1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts

7.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man

The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:

When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip#5 and seek professional help!

I have worked with too many dads who have beaten their bodies down and nothing’s more depressing than a dad who can’t play with his kids or participate in recreational activities with his buddies. Do yourself and your family a favor and stop being such a meathead when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man

Happy Father’s Day! I love you Dad. You mean everything to me
Crank it!

BJ

PS- If you are a father who is ready to make some changes, please make a comment to this blog post below to let the world know about it

I remember the days when I used to workout at a gym exclusively.

I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight lifting room of some sort.

Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot in a typical gym for 16 months now. Read the rest of this entry »

As of recently I’ve been getting lots of questions about how to implement partner training into your own personal workouts and/or your boot camp workouts.

So today I shot a quick highlight reel of my 6 am Get Sexy Boot Camp Workout here in tropical Milwaukee, WI (well, it was in the 40’s today, not too shabby) featuring, you guessed it, partner training workouts

Check out this great video that reveals just a few of the hundreds of partner exercises we use to keep things fresh in our camps and to get good people work together and pushing each other beyond their own personal limits:

PARTNER TRAINING BOOTCAMP WORKOUT VIDEO!

Trust me, this is just the tip of the ice berg with the regards to the endless possibilities with partner training.

That’s why we spent several hours at last weeks dvd shoot on partner exercises alone as we are putting together THE ULTIMATE PARTNER TRAINING WORKOUT KIT for fitness enthusiasts looking to do some killer buddy workouts and for boot camp trainers looking to take their group workouts to the next level!

Be patient… it will be well worth the wait along with all the other killer stuff coming your way

Please feel free to post any other partner exercises you like to use or any other partner workouts that you’d like to share for everyone’s benefit as a comment to this blog and don’t forget to forward this link to anybody whom you feel can benefit from it!

Crank it!

BJ

As of recently I’ve been getting lots of questions about how to implement partner training into your own personal workouts and/or your boot camp workouts.

So today I shot a quick highlight reel of my 6 am Get Sexy Boot Camp Workout here in tropical Milwaukee, WI (well, it was in the 40’s today, not too shabby) featuring, you guessed it, partner training workouts

Check out this great video that reveals just a few of the hundreds of partner exercises we use to keep things fresh in our camps and to get good people work together and pushing each other beyond their own personal limits:

Read the rest of this entry »

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world. Read the rest of this entry »

Man, oh man! We did it it everybody!

Below is a brief summary of what we accomplished in 3.5 days for the big WM DVD shoot:

- We shot over 1500 exercises and their corresponding variations for The Ultimate Exercise Database. You will be blown away with all of the new exercises I created- there are a ton I personally guarantee that you have never seen before!!!

- We filmed well over 60 Follow-Along Workout DVDs for people of all fitness levels that will be synched to the audio interval training Workout Muse technology that will forever change the way people workout in their home

-  We filmed my new 6-Pack Abs Anti-Crunch Blueprint which features the world’s best total body core workouts that involve no crunches and sit-ups

- We filmed Turn Back Time Fitness, a follow-along workout DVD series for seniors and tutorial for fitness pros regarding how to program for the senior and/or de-conditioned population

- We filmed The Ultimate Partner Training DVD which will feature some of the coolest, most unique partner exercise combos you will ever see if you want to spice up your own workouts with a buddy or you are a fitness pro looking to implement partner workouts in your boot camp. My fiance, Naomi, and I just want to town for several hours and knocked as many different buddy workouts as possible!

- We filmed The Ultimate Fitness Boot Camp DVD teaching trainers how to run killer boot camps like we do, with a special LIVE Get Sexy Boot Camp Demo Workout called “A Circuit within a Circuit” that tested the souls of my boot campers!

- We filmed The Ultimate Regeneration DVD featuring the best corrective stretching and self-massage exercises to keep your body pain and injury-free year round.

I know, I’m forgetting something, but I think you get the point…

WE ACCOMPLISHED A LOT!!!

It seems like for a long time I was just holding off and waiting for the perfect opportunity to make my first DVDs.

But like anything in life, there is NEVER the perfect time to start, so I finally just called James Dunn (our videographer and a helluva guy) and locked in some dates.

After we finished yesterday, though I was fried and sore as hell, I felt the most amazing feeling of accomplishment and such pride that I finally set a deadline to get all of the body and life-changing content on film so it can be spread to the masses.

I need you to think about whatever it is that you have been waiting to get done and simply set that deadline and put that plan into action.

Whether it’s burning your baby fat and getting your body back…

Or finally doing a perfect pull-up…

Or starting your first fitness boot camp to help more people and better leverage your valuable time…

Whatever it is that you want to do… start TODAY by setting some deadlines and sticking to them.

And you know what, you can help keep yourself accountable by posting your goal(s) and corresponding deadline(s) to this blog post… sound like a plan?

Let’s do it together baby…

Crank it!

BJ

PS- If you are wondering when all of these DVD sets will be ready… We’re shooting for April 1st and I will definitely have them available for all fitness pros at Fast Track to Fitness Millions

PPS- What’s fast track to fitness millions? It’s only the fitness industry’s biggest and baddest business building event of all time hosted by the key makers to the fitness industry, Pat Rigsby, Nick Berry, and Jim Labadie!

FAST TRACK TO FITNESS MILLIONS

They have even honored me by allowing me to speak and spill the beans about running killer fitness boot camps. Today is the last day to sign-up and receive some incredible fast action bonuses, so if you are a trainer or coach do yourself a favor and stop waiting and start taking your life into your own hands today and click the link below:

FAST TRACK TO FITNESS MILLIONS

Please find a way to get there- it will be the smartest move you ever make for your business and your life.

Plus, I would love to meet you in person so we can chat and get to know each other better!

See you in Jersey baby!

PPS- Happy Valentine’s Day! My buddies over at PROGRADE are having a big Valentine’s Day sale for their CRAVERS. It’s the best tasting 100% organic chocolate bar on the market and a great way to stay figure friendly with your luv-ah. But let me warn you.. they taste dam good, I bet you can’t have just one

Prograde Cravers

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.

Seriously, how can someone handle to stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

Read the rest of this entry »

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?

Today I am going to explain the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

1.) Social Support and Accountability

2.) No Equipment Needed

3.) Provides a Ton of Variety

4.) Breeds Competition and Drives Better Results

5.) It’s FUN!

Read the rest of this entry »