Total Body Training

Sacrifices you have to make in order to achieve your fitness goals… or any goal for that matter! When people start working out, or have a goal they want to reach, you will have to realize that you will need to sacrifice a few things: food, time, and lifestyle.  In order to lose some weight, it will take time, food, and a lifestyle change. This is the first step to making a change, there’s really no way around it! Your lifestyle will change, but you will learn to not over-indulge in items that you love.  Losing weight takes time and a mental shift that is needed to maintain your ideal weight. The ONLY WAY to do this is change the way you were eating before.  Time. All of us are running out of time constantly. Life is demanding and we are busy, but a lot of us do have downtime that we can work on our health. However, we aren’t super-efficient with our time right now. Committing to a fitness goal, you will have to sacrifice things in order to achieve your goal. Maybe start off small and just commi

I’m talking to everyone who HATES WORKING OUT. This is something I’ve been discussing with my friend Jordan, check out his Podcast link above! So this Podcast is for you! Some people just don’t like working out or they don’t have time because they have so much else going on. I can really empathize with those people who don’t like working out… it used to be me! I’ve now grown to appreciate these things. Let’s say you are one of those people who hates working out! You sit at a desk all day and you cannot see yourself lifting weights at a gym or doing a Zumba class. This same person still realizes that they need to do something because of a history of disease in the family. Start with something you love to do! Get back in touch with something you loved to do when you were younger: basketball, dancing, soccer… etc. Warning: you won’t be as good as you were when you were younger! Your body has changed and set aside the pride and cut yourself some slack because you haven’t done the sport in a long time! Maybe you n

   Today’s episode I’ll get real about my end of the year burnout and how I planned 2019 to be a better year and not end in a total crash again. In the beginning of 2018, we set some goals about Podcasts and a workout series. I set my personal goals to get better at creating content I like creating, including increasing my photograph skills.  Now, at the end of 2018 I started running into issues with technology and personally. My laptop issues weren’t fixed in a timely manner and it was eating up my time that I could be creating amazing content for you guys!  November, December, and January were really rough on me with continuing the schedule I kept. See, in order to keep my 2018 publication goals I was keeping a very regimented schedule of creating podcasts, taking photographs, teaching classes, enhancing our training programs, and doing that thing we call LIFE.  Also, the goal to do a vlog was never a plan in 2018… but I really loved doing vlogs and took it on, however the kind of v

   New Year’s Resolutions | Goal Setting It is the beginning of 2019, but how do you actually accomplish your 2019 resolution? I’m here to discuss tips and tricks to help you achieve your goals for this year. There are ways to build healthy habits with long-term results. Here’s how to start with accomplishing that 2019 resolution.  First, create a solid goal with a road map of how you are going to achieve it and when you would like to achieve it by.  You’ll want to add some wiggle room to your dates because life happens.  Sometimes, people will drop everything after a misstep, but proper planning will help prevent you from falling off your goals.   Next, give yourself micro goals that help your overall goal. Maybe you set a small goal as going to the gym every day for 20 minutes on the treadmill.  Once you accomplish that goal, then step up to strength training, and once you achieve that micro goal, you'll keep adding to the already established habits! Pretty soon your goal

Barbell Humility is the topic today and this is something I've seen and something I've done. Barbell humility is something I've learned over the years and something I try to teach my clients. It's about honoring where you are in the process and acceptance. A little while ago, a client came in, she was a bit older and didn't have a consistent fitness routine. She really struggled with the movements. I explained that it's not easy and I tried my best to make her feel comfortable about being a beginner. Every time she tried to do a squat, she would shake her head and get really frustrated that she couldn't do it. Eventually, she decided that the workouts weren't for her. Why? She said the strength movements were too hard and it was a constant, "I think... x, y, z." It's not entirely bad, you do realize that you have room for improvement. If you let the "I thinks" or self-consciousness get in the way, it can be detrimental to your fitness program. Getting mad or giving up, is not the solution. You h

Your calorie counter doesn't care if you eat a snickers. Calorie counters is the topic of the day, I'm going to talk about My Fitness Pal because that's what I'm familiar with. When I first started training people, I would help them by monitoring their food intake on My Fitness Pal. I would sit down with them and review their calorie counter after a few weeks. My clients would be discouraged that they didn't lose weight, but what I realized is they weren't adding everything to their app. Almost immediately the client would admit to not entering all of their food intake. I then asked, why they didn't add it to their calorie counter. For the most part, it was embarrassment or denial. For many people, they are engaging in secret eating. Maybe you've been struggling to lose weight for a long time, so you associate that snickers with 'bad food'. Well, guess what? Your calorie counter doesn't care if you ate the snickers bars. Your app is only going to tell you how many calories you have left for the d

How does working out improve your daily life? Today's topic I'll be sharing about how your life will improve by starting a fitness regimen. These are non-scale victories that my clients have shared with me. These are only a few cases where they've seen improvement in areas of their lives that wasn't anticipated. Walking & getting around. Say you sit around and you're not really an active person, things like walking, taking the stairs can leave people winded. After the start of a fitness program, many people comment about how they don't get winded as quickly and have an easier time getting around. Tying your shoes can be tricky if you have more to love. Many clients have commented that they find tying their shoes has become easier and weren't expecting this to change. Going up flights of stairs without being completely winded. Your ability to get around will be much easier when you stay committed to a fitness program. There's a small victory to get up stairs and not be winded. Playing with y

People have been asking what I use to record my videos and Podcast. Today I'll be discussing the recording gear I use for the my creative process. You really don't need to run to the store and buy the big camera, lenses and microphone when starting to record. I personally started with just my phone and progressed into a larger camera, today's phones are capable of getting your projects started! I use a Cannon T6I- EOS Rebel and is about $700, but you can find them for lower if you look around. I only use this camera, this new camera has been recorded with the T6I and it shoots up to 1080p. 4K is something i don't do right now, because everyone hasn't switched over to 4k. If I was going to start over, I would have order it online via Amazon. If you're all new to this, I recommend purchasing a bundle. I didn't get a bundle because I had things prior to upgrading to this camera. Cannon 24mm pancake lens is what I use for my photos and recording. Having a nice lens enhances your quality, but you don't h

Uh-oh, it's holiday season and that means all the treats, sweets, and eats you can imagine. The holiday's don't ruin your diet... you do. You start to forget your why, you get really busy, you lose track of why you started, and life just happens. People will use holidays as their reason of why they fell off their fitness goals. Here's the deal: the holiday's are not the problem. Holidays are ONE DAY... one. (Unless you have a week celebration, but you get the idea). You're looking at about 4-5 days that are the actual holiday, these can be your cheat meal days. They're moments to be shared and cherished with families. The actual reason you're dropping the ball is your preparedness. Here's what I mean, plan now (I've said this before) and pick the days every month you want to have your cheat meal. The reason holidays can wreck your diet is because you use the entire week/month to indulge. You don't have to go hard every day, all day. Pre-plan when/where you are going to have your cheat meal. Pl

We've all been a Negative Nancy or Negative Danny or something like that. Today I'm going to tackle the topic negativity and your fitness goals and how it will impact your fitness goals. These are my observations and experience as a Negative Danny and how I grew past the mindset and focused on my fitness goals. Putting yourself down is not conducive and if you want to improve your life it's up to you! If you're calling yourself names constantly, you can start to identify what you're saying. Being real with yourself is different than calling yourself names. Being real means recognizing that you may need to lose weight, but also realize that you're working on it. Beginners struggle with realizing that they have digressed from their former fitness peak. The comparison trap starts and the false expectations start. I'll watch my clients shake their heads and get frustrated with their lack of ability with being a beginner. There are 2 types of people: one who realizes they need to work on something or t

Corey Pease sits down to discuss life as Gasp sponsored strongman athlete and owns a CBD company. Corey has a great message, philosophy, and is very knowledgeable about fitness. Corey's journey as a strongman started when he fell in love with lifting while training to be a baseball pitcher. Strength training started as his obsession about 12 years ago. Corey hired a power lifting coach and after seeing progression he fell in love. He believes self-discipline is a key component to power lifting and strongman training. Corey's training cycle is a combination of strength and functional training. Explosive work is important and he strives to incorporate functional fitness into his program and believes that it helps him compete and stay focused. Corey discusses his injury and how the road to recovery impacts athletes. When Corey got injured he dealt with emotions, depression, and jealousy. He finally found a doctor that helped him get fully healed and now he's healthy and ready to compete! Holistic

Today we are talking about making time for yourself. Most of us are busy people and have a lot of priorities and obligations that make it difficult for us to stop and take time for ourselves. Often, people say they do not have time for themselves... but it's about how you schedule your time. I work with a lot of moms and see my clients struggle with mom guilt of taking time for yourself. If you're feeling guilty, think about this: If people depend on you to be there, they're depending on you to be there for them. That means fitness goals, health, and being the best version of yourself. Think about the airlines, you're supposed to put your oxygen mask on first, then your child. The same thing is true about your fitness, you will be there for your family in the long term because you took the time to take care of yourself in healthy ways. Sometimes, taking time for yourself is difficult do to work load. Maybe you can do something at home for 15-20 minutes at the beginning. I't something that you ca

It's Pumpkin Spice Latte Season... and that means it's fall and falling off time. Something magical happens around this time, people start to fall off of their fitness goals. All of the gyms you go to, you're starting to see less and less crowds. Is it because people have been doing awesome and hit their fitness goals? Probably not, the holiday excuse is in full effect! People use the holidays as an excuse to fall off their fitness goals. The holidays don't ruin your diet or pull you away from your fitness goals. It's your decision to fall off your fitness goals. I understand we have commitments to meet, it's your mindset around the goals that makes the difference. Holidays are one day... there's no reason to eat the entire holiday season. If you make the decision to stop your fitness goals... you'll set yourself back about 3 months. You're the problem and you have to make decisions to keep your diet and fitness goals. It's in YOUR CONTROL. Realization... you know the holidays are coming up and

We are here with Natalie Flores today and we are going to be discussing Adaptive Yoga. Natalie has 500 hours of practical teaching hours and will be teaching a few classes here at my studio and she's here to discuss what adaptive yoga means. Adaptive yoga is exactly how it sounds. It's adaptive to your body and works with the pose adjusting to fit your body and working from there it improves your flexibility, movement, and strength in a safe way. Starting at a base level, I observe everyone and as we move through the sequence, giving that person time to stretch and make sure that they are comfortable. I got into teaching adaptive yoga because I noticed that some of my clients were frustrated with their body, movements, or injuries. I was underserving a group of people and went back to school to learn how to work with them. Adaptive yoga addresses everyone and how their body moves. Staying consistent with adaptive yoga will help you see improvement in any other activity. --- Support this podcast: https://a

I read a ton of self-growth literature, which means I'm turning into my father. This is part 2 of a 4 part series of books I read during times in my life. I'm all about growing and developing as a person. There's been times in my life where I really needed to grow. These self-help books have helped me sharpen myself, personality, and become the best version of myself. If you don't think this is your jam, go ahead and log off now. "The Obstacle Is The Way" by Ryan Holiday: This book constantly comes up in my Podcasts and videos. It's a book I continuously go back to for advice and growth, because it's based on stoicism and basically "how to get what you want in life" mentality. It's practical and tangible. "I Can't Make This Up" by Kevin Hart: This is an autobiography and self-help book. He's a decent guy and worked really hard to get there and he's had a lot of hard situations in life and how he's overcome them. "How To Win Friends and Influence People" by Dale Carnegie: This book was introduce

Today I'm going to talk about books I read for fun. This is part of a four part series about all of the books I read for various stages of my life. For fun, I really enjoy reading independent graphic novels of more of an adult or social theme. I believe it's important to unplug and take time to live in another world for a few moments. Right now I am into "The Preacher" graphic novel that has a lot of adult content. If your sensitive to dark story lines, then this is not for you. I also like "The Sandman Chronicles", which is about The Sandman and his siblings and other characters. It tells a story about dreams and the role he plays in humans' lives. This is another dark graphic novel with a lot of words. "Saga" is another graphic novel I love, it's set in a sci-fi world that the protagonists are waring against each other, but fall in love. It's a story about discrimination, love, and kind of mirrors what's going on in the world today. The art is very bright and beautiful. I do read some Marvel co

Today we talk about self care and the misconceptions associated with that term and what I do to care for myself. Critical Acts that set you out for balance and success in your personal and professional life. These are acts you preform to help you have a better daily life. Making sure you are balanced to make sure you feel good so you can preform at your job or life. Let's touch on some misconceptions of self care. Massage, steak, drinking, distracting yourself with mindless things, and partying... these are all examples of some activities people label as self care. Now, I'm not saying all of these are terrible, but often times over indulging in these things may be self-sabotaging activities. Sometimes people get really fancy with their self care, but I'm here to share low-cost and effective daily tasks that can help with your self care routine. --- Support this podcast: https://anchor.fm/totalbodytraining/support

Let’s talk about the blame game… blaming others for your current situation in life. This is going to be a tough-love podcast and may make you angry, but hang in there you may learn something new. A lot of time people walk into my gym and want to lose weight for various reasons. We talk about the reasoning behind why the person thinks they gained the weight and try to get down to the root issue. What is true is these excuses aren’t 100% accurate, the reason why you gained weight is because you dropped the ball. You never moved past the point of stopping before it got out of hand. There are lots of ways you can work around the excuses if you’re flexible. --- Support this podcast: https://anchor.fm/totalbodytraining/support

If you want that perfect body for summer 2019, you’ll want to start working on it in 2018. What is a summer body? It’s any body type, you can go to the beach no matter what your shape or size. What I’m saying if you’re more comfortable with less to love or being more fit, the time to start is now. Come next March/April, gyms start advertising the ‘perfect’ body. There’s no way for you to get that perfectly fit body in a healthy way. How do you get a healthy summer body? Start now, there’s 6-8 months for you to get ready now. The healthy way is slow and steady, averaging about 1-2 pounds a week is realistic and it will stay off longer. What does healthy weight loss look to you? For me, it’s .5-2 pounds a week, meaning we need start working on it now. Typically gyms (mine included) are slow during August/September/October because of schedule changes with children and other responsibilities. If you start working on yourself now, you will feel better about your process than --- Support this podcast

Now when new members come here, they are very concerned with losing weight. I know there are a lot of programs that help you lose that weight really, really fast. But here, I can help you find a healthy and sustainable way to lose weight. So what does that mean? You will have to have a big picture goal for the weight loss. When people start losing weight, they get really excited. But after time, sometimes people forget to give themselves credit when they're doing a really good job. What happens when you pull up Instagram and start comparing yourself to old buddy who has lost 40 pounds (in what you assume to be one month) the slippery slope of comparison starts creeping in. Here's the thing: you shouldn't compare yourself to others and you don't know how that person lost his/her weight. You're probably missing a bunch of facts and don't have the whole story of how she lost weight. If you aren't careful, negativity about your process and results will start to creep in and --- Support this podca