Posted by Brett Riesenhuber on Tue, May 01, 2012 @ 08:49 AM
Easy weight loss results...
As I am sitting in the back yard on a nice spring afternoon with Bacchus (my puppy;-) snoring at my side (he is a 226lb English Mastiff, so the snore is serious business), working on some great tips for you, I want to to comment on two things I saw while working with clients today:
- The difference between getting the body you want and
- The body you have now and will continue to keep.
The goal of getting up early in the morning, taking time to plan your day and meals, everything you do to have a fantastic body takes effort.
Period.
Those willing to put in the effort get the results.
Simple, right?
Today we had a tough workout. We call it 50's day!!! Its challenging, fun, creates groups working together and encouraging each other, and...It Gets Results!
As I announced the workout, I saw 3 things:
- Members who had dread in their eyes...with a gleam too! That was great.
- Members who had dread in their eyes...and no idea what the hell I was talking about;-) (New members! HA!)
- Members who had dread in their eyes...and hated the fact that they were even there this morning.
The group 1 members: People who understand that results take commitment, sacrafice, and some hard work.
The group 2 members: Get ready for fun and results!
The group 3 members...Time to share some facts with you that will help you to make MASSIVE changes and results, FAST!
It has to deal with your comfort zone, ease, and doing what has NOT created results in the past.
Weight loss is not easy.
Weight loss takes effort, commitment, dedication, and a positive attitude. I didn't make this up, THEY ARE PROVEN FACTS and supported by research and science.
The Top 3 Things You Must Do For Easy And Effective (and sustained) Weight Loss:
1. Work Hard.
There is no way around good old fashioned hard work. If you continue to do the same stuff that has gotten you into the bod that you have right now, guess what! You get to keep it!
You want change? You gottta work for it...HARD.
Spinning you way along on the easy bike WILL NOT GET IT DONE.
Busting your ass up the mountain WILL!
Get out of your comfort zone, embrace it, and when a challenge that you don't like comes your way...SAY: "BRING IT ON BABY, I GOT THIS!"
2. Stay Committed.
Guess what?
Sometimes life throws you curves and sometimes they SUCK. Deal with it, and stay committed. Kick the curves in the butt and you will get the curves in your butt that you want;-)
Whining will get you nowhere except making yourself feel better and bring others along side you to pat you on the back and say "it's ok."
Guess what...Hard work and dedication generates results. You CAN DO IT! And when you do, AND DO IT EVERY TIME...You WILL Show The Results...AND LOVE IT BABY!!!!
3. Maintain A Positive Mindset: No Matter What.
Have you heard of Cortisol?
Cortisol is a hormone that basically beats the hell out of your body. It is STRESS IN A BOTTLE.
High cortisol levels do a few interesting things to your body (you know, the one you want to make HOT?!?!?)
Cortisol helps to...
- Add Body Fat
- Raise Blood Pressure
- Wreck the muscle tome you work so hard on
- Bring down others around you
- And did I mention...ADD BODY FAT!!!
Well negative thoughts, stress, bad feelings, anger, and not grabbing life by the horns and saying "BRING IT ON BABY, I GOT THIS!" only increases Cortisol levels and actually prevents you from getting the body you desire if you stay the path.
What's the secret? What's the message here?
So glad you asked;-)
When your trainer throws you a workout that is tough. When life throws you a curve ball that smacks you in the side of your head. When you feel like you are working hard and not getting what you think you should...
Look at your attitude, put it in check, and just say:
"BRING IT ON BABY, I GOT THIS!!!"
AND
It's all up to you. I believe in you and am always here to support you.
Need help getting back into shape and want to have fun doing it? Shoot us a call at 1-888-FIT-TONE today and we will help you reach your goals!
Posted by Brett Riesenhuber on Tue, Mar 13, 2012 @ 01:17 PM
Time to share a quick quote with you:
Helping you create a more fulfilling experience of life by assisting you to discover undying passion for a balanced life.
To me, this quote says it all.
Go back and read it one more time and really think about it for a few seconds.
What I get out of this quote is that there is a way to achieve a better or higher level of life when there is not only balance, but a strong passion to make it so.
Let me explain a bit more...
In life you always WANT to have the best of everything. You want to experience the best
- For/with your family
- For/with your friends
- In your job (whether that be your full time family life, or your work, or your own business
- In how you take care of everything and everyone you love in life
Then somewhere down the line you want to experience the best in your own health and well being.
Unfortunately you usually put yourself last.
I'm not saying that is bad or wrong because you want to take care of everyone else (OK...maybe it actually is a bit bad...read on...)
The truth is very simple:
When you take care of yourself first,
you can and will do a significantly better job
of taking care of everyone and everything else in your life.
When you take care of yourself first, you will create a more fulfilling life experience...for yourself, AND everyone around you.
Taking it to the next level
The next statement is common and familiar:
"Well I don't have the time to put myself first" OR "If I put myself first, that is not fair to the people I take care of and love."
The response for both of those statements is answered in the same question:
"Wouldn't you be better able to take care of everyone you love in life if you
- Feel better
- Look better
- Have more self confidence
- Are stronger
- Live healthier
- Experience more passion in life?"
The answer is YES.
If you disagree, please let me know why!?!?!
(Seriously, put your comment in the section below this article...but read the rest first...)
The problem is PASSION.
In order to complete the mission above you must experience passion for making it happen. There is no other way, you must live with passion.
"Live with passion" is actually a quote from the immortal Mr. Tony Robbins, who I respect with the utmost of passion myself.
Quoting Tony Robbins was not a goal or plan in writing this piece today, it just happened, and I am glad it did because I know that passion is the key to your happiness and too often we miss out on passion while dealing with the daily crap of life.
When you live with a passion to be the best and the happiest you can be, then that happiness and passion flows to everyone around you. That passion and happiness is contagious, and helps you to deliver more to the ones (and things) you care about most.
The Secret
The secret to discovering your passion is starting with learning the way to balance your own body, while loving every second of doing it.
The base of your proper balance can be shown like this...
Balance can be achieved only when the rest of your life all comes together and you find the "Sweet Spot" of "Balance" between:
- Family, friends, and relationships
- Health and wellbeing
- Work and life
So how do you accomplish this?
- You make living your life with balance into a natural part of your existence.
- You bring passion into making sure that you are happy, healthy, and balanced.
- You make all of this part of your life, and part of the life that you want to live...Part of the life that you are completely dedicated to living.
You make YOUR underlying life look like this...
You strive to hit the center, where all the circles come together...your "Sweet Spot!"
The great news is that you can bring your family along for the ride, and you actually will do that naturally because they will feel your passion.
Right now you may be saying to yourself that there is no way to fit all of this into your busy lifestyle. And that you do not want to give up the things you love.
I get that, and if it were not possible, I would not be sharing it with you right now.
Having balance and passion is what pulls everything together and makes it all work.
There is a solution, there is a way, and you can do it...and you can have a life that is so much beyond anything you have ever dreamed of.
The Quote (coming full circle).
All of this information brings us back to the quote:
"Helping you create a more fulfilling experience of life
by assisting you to discover undying passion for a
balanced life"
You see, this quote is what the New Prime Physique Fitness is all about. This is our underlying belief and what we help our members achieve...It is what we do and what we are about.
Call it a mission statement if you wish, the title does not matter as much as the realization that this message is what we do, what we love, what we are passionate about, and what we live for.
When you experience an undying passion for something, then it is no longer viewed as work or effort. It becomes part of your existence and your life.
When you are a member of a community with massive support, encouragement, teamwork, knowledge, understanding then you easily develop an undying passion.
The key for success is to find your Sweet Spot, and create a life around being a member in something that embodies all that you are and all that you want to be. The rest will come naturally.
If you are ready to turn your dream into reality and would like to join a community that fosters support, balance, happiness, and a great lifestyle...
Come see the New Prime Physique Fitness for yourself. Schedule your FREE Strategy Session right now.
We will sit down with you, one-on-one, and discuss and establish your goals, take you through a Functional Movement Screen to help you learn your body's true needs in order to achieve balance, and create a plan to get you on the path towards balance.
Click the button below or shoot us a call and see what we are all about.
If you are not local, then contact us and we will help guide you to a team in your area who will help you reach the state of balance we all desire and need.
Thank you and have a great day...time for me to go workout!
Posted by Brett Riesenhuber on Mon, Mar 05, 2012 @ 05:27 PM
The latest issue of Prime Physique Magazine Online (you can always register to receive your free subscription HERE along with a few bonuses) revealed my own personal experience with medical weight loss and their archaic views, and all I can say is:
THEY MISSED THE BOAT!
This information is so important that I had to share it here! (with more detail)
You see, there are members of the medical profession who just still do not get it when it comes to weight loss...and they are not only leading you down the wrong path, they are actually creating a lot of problems...Especially for the FEMALE population.
The Quick story...
A few weeks ago I went to see a new doctor, seems my old doctor vanished...POOF! And I need a new doctor.
I met her for the first time and she did not seem very happy...
Actually she pissed off at me! (and with some good reason)
HOWEVER: Her advice SUCKED...BUT got my ass moving anyway!
Here is what happened...
That morning was a very stressful one. It was the day after the Super Bowl, and let's just say that I was a bit "under the weather"...Ah hell, I was downright hung over!
I also had some serious news dropped on me at...get this...4:00AM!
So I was hung over, stressed, and totally exhausted when I went to see her at about 8:00AM.
Guess what?
My blood pressure was up. (Go figure.)
Now remember that this was the first time she had EVER met me...Check this out:
- She "Labeled" me as HYPERTENSIVE. (I guess 170+/90+ isn't very good)
- She wanted me on blood pressure medication...That day.
- She also said I was 70 pounds overweight.
- She also wanted me on a 2000 calorie per day diet.
- She was quite pissed off at me...and we had never met before.
Was she right?
Hmmmmmm.....
Well obviously the BP was way out of whack, but she never really asked about what was going on in my life (like I shared with you above)...I suspect she should have...
Should I lose weight? Hell yes!
I've been battling body fat ALL MY LIFE.
That was no surprise there. By now you probably know that I am NOT a natural athlete, I am a normal American Human Being (like you).
Should I:
- Be on Blood Pressure Medication?
- Should I lose 70 LBS?
- Should I be on a 2000 calorie per day diet?
HELL NO, HELL NO, AND HELL NO!!! (Read on and I'll tell you why not, not, not...)
What did I do?
In the immortal words of Mr. Donald Trump:
"You're FIRED."
Yep, I fired the doc and moved on!
Why did I fire her?
Let me tell you what I did and you'll get it....
I knew it was time to drop the winter body fat and get back to work on ME. But like everyone else, I spend all my time looking out for everyone else: my dogs, my family, my clients, my business, but neglect working on myself.
Sound familiar?
Now don't get me wrong here, I LOVE everything I do...JUST LIKE YOU! My dogs, family, clients, business, even the cat all mean the world to me!
Truth is...
We ALL fall into this trap, and we need to get out...We will probably fall into it again too. So get out again.
My diet changed THAT DAY, and My exercise routine changed that day.
Should I be on 2000 calories per day?
HELL NO!
That would be CRAZY for me!
That would be WAY too low (for me)...Hell, I'm 6 feet tall and have these things called muscles.
These things called MUSCLES help raise the metabolism and burn fat. 2000 calories per day would burn the muscle off and I would be a "fat skinny guy," who would have a hell of a time losing weight in the future, and that is not the goal.
Did I get on Blood Pressure Medication? HELL NO!
Why would I want to do that without..
1. Testing on a day without stress (or a hangover;-)
2. Go on blood pressure medication without trying the correct, and consistent, diet first
Answer: I wouldn't and didn't.
What about losing 70 pounds?
Time for simple math and some calculations:
I tested my body fat (body comp) to see what my fat weight and lean body weights were. The results told me what I suspected...
Losing 70 pounds would have left me with a body fat weight of about 3.6 pounds...That is TOTAL BODY FAT of ONLY 3.6 pounds based on her recommendations.
Guess what?
I WOULD BE DEAD!
So the weight loss would have trumped the Blood Pressure!
Her measurement of how healthy I was used BMI (Body Mass Index) which compares height to weight.
PROBLEM: You CANNOT use BMI on everyone
Why not, you ask?
Simple...Even though I am not a "Natural Athlete" (hell, I'm not gifted as much of an athlete of any kind;-) BUT I do workout, and have been doing that for a long time, and that has lead me to have a pretty good amount of muscle mass.
Muscle weighs more than fat, and at about 6 feet tall and over 220 pounds, the BMI chart says I am OBESE. (OK, I need to lose a few pounds...but come on doc!)
So, you CANNOT use BMI on EVERYONE...nor can you use the same diet on everyone...nor can you use the same exercise routine on everyone.
Everyone is different...
That is why we need a different measurement to base weight loss decisions on, AND why we have Customized Personal Training at Prime Physique Fitness and customize our San Jose Boot Camp exercises for each individual member...Because Everyone is Different.
OK...So What Happened?
Yesterday I went to a NEW Doctor...
It had been 3 weeks to the date since my last visit.
Results:
* Blood Pressure 130/80 DOWN
* Weight down 11 pounds (2.5 more today;-) DOWN
* Muscle: Up 1 pound! NOT DOWN!!! (that's good;-)
Who's way worked best? Yup.
Who kept the blood pressure medication out? Yup.
Who didn't lose valuable muscle mass/tone? Yup.
Who is more healthy? Yup.
Who was not stressed when arriving at the doctor's office that day? ;-) Yup!
ME!!!
BTW...I was so happy when I left the new doctor's office that my BE was probably 200/100! It was very exciting (yes, I know, I'm getting old if that crap excites me!!! HA!!!)
Now I can continue to get ready for the upcoming season, know I'm healthy and getting more so, and be happy without medications to make me so!
Am I saying get off your blood pressure medication? NO WAY JOSE! You and your doctor are in charge of that...
BUT...Here is the BIG Take-Away...
There IS a way to:
* Improve your health
* Feel better
* Look better
* Correct problems in your body
* Help prevent injuries
* Have fun
* Bring balance back into your life and be happier
Yes, I KNOW there is AND I am living proof...and if you want to try it out for yourself, we bring it to you at Prime Physique Fitness.
Click the button below right now and schedule your FREE Strategy Session and we will start to work on your customized plan of attack to get you back to being lean, tone, trim, healthy, happy, and looking out for yourself so you will be there to help everyone else out later!
FREE Strategy Session
Have a great day!!!
Now go workout!
Posted by Brett Riesenhuber on Fri, Feb 17, 2012 @ 08:54 AM
Several of my San Jose Boot Camp members have had concerns about weight loss this past week, and it prompted me to share what I consider to be a major problem in weight loss especially with women.
Sarah came in for measurements at Prime Physique Fitness and asked:
"I'm watching my diet, eating incredibly healthy, working hard at San Jose Boot Camp, running, and actually completing half marathons in record time… But I'm gaining weight and not losing fat, I don't understand why this is happening. I'm frustrated and I should be losing weight!"
Sarah is correct, she should be losing weight, and she should be losing fat.
So I questioned her about her eating habits…
- She has not been tracking her diet.
- She has been restricting calories.
- She has not been consistent on the number of meals she's consuming.
What she has been doing is:
- Exercising very hard.
- Exercising a lot.
- And basically training her body to store fat!
That's right… Store fat!
Here's the deal:
Not burning fat is not your fault!
The body, especially the female body, has one goal: Survival!
The body does this by storing fat in preparation for time of famine.
So what's going wrong here?
Exercising hard, exercising a lot, restricting calories… Is too much on the body and puts it into a state of starvation. Therefore the body will store fat to preserve life.
Sarah can exercise, and exercise, and exercise, and she will continue to store body fat.
It is not just calories in, calories out. It just doesn't work that way.
So what does Sarah need to do?
Sarah needs to:
- Increase her calories
- Increase her number of feedings
- Increase her frequency of feedings throughout the entire day.
- Sarah NEEDS MORE CALORIES TO BURN FAT & LOSE WEIGHT!
What?
You read that right, she needs more calories.
The first thing that I told Sarah was that I need her to:
- Eeat six meals per day
- Continue to eat healthy
- Eat balanced meals
- And not worry so much about calories right now.
This will help the body get out of the state of famine… Bottom line is we have to increase calories to start burning fat again.
Now you may think that I'm crazy, but with 20+ years of experience as fitness and weight loss expert, I seen this before, I've seen it with many clients (especially women)… And it may be hard to digest, but it is true.
I will report Sarah's results back to you on the Prime Physique Fitness and Weight Loss Blog at our next measurement session in three weeks.
But even more than that, over the course of the next 10 months (fitness and weight loss is an ongoing thing) I KNOW we will see many more changes and improvements in Sarah's body that I'm happy to share with you...and Sarah will be incredibly happy to! (By the Way, Sarah said it was OK to print this :-)
If you have any questions about your diet, if you're stuck losing weight, or if it's time to get the proper help and get into great shape this year… Let me know!
And be sure to sign up for your
FREE strategy session at Prime Physique Fitness right now!
(FREE for a limited time ONLY!)
Click the button below and come in and try out our all new personal training program and start getting results… Fast!
Posted by Brett Riesenhuber on Tue, Nov 29, 2011 @ 10:08 AM
Thanksgiving is over...It was great, the food was spectacular, and there was a lot of it!
Now Thanksgiving is over, there is still a TON of leftovers, and clothes are tight. Now what?
My inbox has been blowing up with what I call "Post-Thanksgiving-Syndrome-Emails" like this one from Sherrie in Los Gatos:
Hi Brett,
I read your emails and blog posts all the time and they are great, thank you. I try to do a good job on my diet and exercise, and am doing pretty good (I'm actually going to be signing-up for your boot camps).
But Thanksgiving really set me back and I'm not sure what to do now.
Thanksgiving was great. My entire family was at my house and I cooked a meal for an army; the problem is that my family is the size of a platoon so there are a ton of leftovers, even after sending a bunch away with guests!
To be honest, I ate way too much and have not exercised since last Wednesday. I spent Friday shopping and Monday was cyber Monday (most of my Christmas shopping is done!). And I am still eating the leftovers!
Help! I feel fat and sluggish. I let myself down because I was doing so good and now it is all ruined and my clothes are tighter again. I'm not happy with myself at all.
What should I do?-Sherrie
Well Sherrie, first off know that you are not alone. Lots of us (note the word "US" because I had a damn good time this Thanksgiving WEEK too) went overboard on the food, fun, and lack of exercise.
Second is even more important...It is over, done, finished, and time to move on! Forget about it and get back to business, right now.
After helping literally thousands of members, just like you, get through the holiday season for the past 20+ years, there is one piece of advice that is constant:
The holiday season is full of stress and beating yourself up over what you did during Thanksgiving is just not worth it to you are your body, and it is not going to undo what has been done...so FORGET ABOUT IT.
Stress produces "Fat-Storing Hormones" that don't help you to reach your goals for your body. So eliminate as much stress as possible and get back on your program now...and leave the past where it is: in the past!
Now is time to get back on your fitness program, clean out the left-over's, and restart your healthy diet so you are ready for the rest of the holidays.
Here are my top tips for Post Thanksgiving:
Clean out the bad stuff from the refrigerator. This includes everything made with a ton of butter or sugar. Sugar and butter are horible for your weight loss program and should be dumped from the refrigerator now. Doing this is best for the entire family. Thanksgiving is over this year.- Dump the rolls...that is all they are good for on your body;-) Get back to the grains and whole grain breads (if you have any breads at all). Thanksgiving is over this year.
- Restock. Time to go to the grocery store and restock your shelves with all the goodies you need for a solid diet:
- Healthy Grains
- Veggies
- Lean Meats
- Fruits
- Good Stuff!
- Thanksgiving is over this year.
- Prepare. Time to get your foods for the week ready to go. Do your cooking and set your meal plan for the week. Thanksgiving is over this year.
- Use good leftovers.
- Pick the turkey clean and use the meat for your diet, it is great tasting and great for your weight loss diet!
- Use the bones in a soup. Load veggies and wild rice into a pot and cook them up into a nice thick soup that will be healthy, filling, nutritious, and good.
- Workout. Get your butt back into your workout program or get one started today. The holidays are the most important time to exercise, AND the most neglected! Register for:
- Stick with your program throughout the holiday season and stay light years ahead of everyone else who waits until January 2nd to get started!
Remember that the secret to changing your body and being happy is taking action. So take action today and you will get the body of your dreams.
Here is a link to download my FREE Guide "Hot Body For The Holidays: The Woman's Guide for Getting & Keeping Your Dream Body Through The Holiday Season...And Beyond!" Call it a "thank you" for reading my articles and leaving your comments.
Download NOW!
Posted by Brett Riesenhuber on Mon, Nov 21, 2011 @ 06:30 AM
One of the ladies out at San Jose Boot Camp and I were talking the other day and she shared her frustration with lack of results in her 10,000 different diet programs she has tried over the years.
Seems that right now she is eating a couple times per day, and not eating very much at all...and she is not losing weight.
"My calories are so low that I should be losing a ton of weight, but I am not! I was for a while, but now nothing."
Honestly, I can't tell you how many times I hear stuff like this...especially from my female clients (BTW, that's like 90% of who I work with!).
So this is what I told her...(let's call her "Jane" for the sake of having a name here)
BRETT: What is your primary goal out here at boot camp with me? Why are you up at 5:30AM and working out in the cold? (it was winter and we were outside in the park)
JANE: "I want to lose weight and have more energy so I can keep up with my kids and look and feel better."
BRETT: Awesome...I get that.
Here is the biggest secret to getting results in your body through an exercise and/or diet program...
It's not what you might think...and it is a secret because most of the fitness and weight loss "professionals" just don't get it...Not at the level of importance it deserves!
It's not how much you exercise....
It's not how much you eat...
It's not what you eat...
It is how often you eat.
You see, when you restrict calories and don't eat enough, your body goes into "survival mode." In survival mode your body will do a couple things that you don't want it to ever do:
- Slow down your metabolism to match your food intake
- Cannibalize muscle tissue for energy (that means burning muscle for energy)
You never want to lose muscle, you only want to gain more...
Wanna know why?
JANE: "Yes"
BRETT: Because muscle is active tissue and the more of it you have, the more claories (and fat) your body burns.
By the way...muscle takes up less space than fat too, so gaining muscle does not mean you are going to get BIG, you actually get smaller.
I got a smile there...that was cool!
Do you want your metabolism to slow down? (I knew the answer...wanted impact;-)
JANE: "No way! It is too slow now, I want to increase it as much as I can!"
BRETT: Cool! Then you have to eat more.
You should have seen the look on her face...actually just look in the mirror right now and you will probably be able to see the same look. (I think she thought I was insane...but whatever;-)
Every time you eat, you increase your metabolism. Every time you increase your metabolism, you can burn more fat without sacrificing valuable muscle tissue.
The value of eating frequently can actually outweigh some of the stuff you eat because you are burning more calories...
NOW that doesn't mean you can eat a bunch of crap and expect to look hot, but it does mean that you should be eating every 2-3 hours all day long.
I got another smile.
Figure that if you do not eat at least 6 times a day, you are not losing fat like you should be...if at all.
JANE: "So you want me to eat MORE?"
BRETT: Yep. If you eat 8 times a day, you will do even better than if you eat 6! Got it?
JANE: "Yes, I'll start working on it today."
BRETT: Awesome...you will start losing weight again too...actually it will be FAT weight!
Posted by Brett Riesenhuber on Mon, Nov 14, 2011 @ 01:09 PM
The Prime Physique Client Party and Awards Presentation was a total blast with members of both Prime Physique Witness and Weight Loss as well as San Jose Adventure Boot Camp showing up for a great afternoon of food, fun, and festivities!
First off, thank you to everyone who showed up and thank you for all the awesome comments on the food I prepared for you to enjoy! It sounds like the Wild Rice Salad was the biggest hit of all!
So we started off with a BBQ that I rented and towed in behind the Boot Camp Mobile. Chef Mike Rogers helped me out with the grilling of Marinated and glazed Chicken Tenderloins and Thighs (they were skinless;-), and the Grilled Garlic Bread (OK...it wasn't low fat, but also was not totally smothered in butter...but it was pretty darn good!).
Honestly, Mike pretty much handled the entire grilling...so thanks Mike!
We enjoyed a beers, courtesy of Rock Bottom Brewery and their lightest brew: Kolsch; and a couple glasses of Chardonnay, and had fun mingling and laughing.
The lunch rocked with the Glazed Chicken, Garlic Bread, Wild Rice Salad, and a nice Green Salad with Balsamic vinaigrette.
After lunch we got to dive into the Awards Presentation for the 5-Week Body Transformation which was a very close contest, as usual.
In the end, Mandy was the winner with Mark coming in second, and Josie in third.
But all of the participants lost a bunch of weight, most in the 10 pound range...Not bad for 5 weeks! You guys ROCK!
This was an awesome party and I am very grateful to have been able to host this for the active members of Prime Physique Fitness and Weight Loss and San Jose Adventure Boot Camp. Thank you all for your hard work and for trusting your fitness programs to my team.
Get ready for more results and some awesome future surprises!
Now Go Workout!
Posted by Brett Riesenhuber on Wed, Oct 26, 2011 @ 12:09 PM
The truth is that you are always kicking it, working it off, and checking it out, so why not get your butt the way you want it? Well ladies of San Jose, this is just for you, a better butt workout that will help tone, firm, tighten, and lift your butt.
Pretty much all day long you are doing one of 2 things with your butt: your butt is either being used actively OR you are just sitting on it, in which case you are still using it for something!
So why is it so hard to get the butt to look the way you want it?
Simple, you don't have the Better Butt Workout from your San Jose Personal Trainer...So let's fix that right here!
Your butt is actually the glute muscles and they are used for activities like standing up, sitting down, extending the leg behind you, and stabilizing the body. The great thing about the glutes (butt) is that is is a really big muscle group and the big muscle groups burn the most calories, so working it in a great butt workout will have massive effects on your metabolism.
Beyond the size of the glutes (butt muscles) there are serious supporting muscles which also are quite large and have a large effect on the metabolism: the muscles of the hamstrings (back of the legs) and quads (front of the legs).
So most leg movements will work hard to crank up the metabolism, burn calories, and results in a toned butt.
Better Butt Workout
Follow through the exercise routine keeping rests to the time span shown, and you will have one serious butt workout and a better all round butt.
Warm-up:
- 5 Minutes of medium paced cardio using the legs AND arms
- 4 Minutes on the Foam Roller to loosen up the butt and legs
- 2 Minutes of light stretching of the 3 primary muscles: butt, hamstrings, quads
Workout:
We are going to do a repetition based workout here with minimal rest breaks between each
set and do the exercises in a circuit fashion. So each exercise should be performed for 12-15 repetitions, followed by a 30 second break, and then move to the next exercise, and repeat the circuit 2-3 times depending on your fitness level.
Weights are optional for the Better Butt Workout, but should be used once your form is perfect and you can still perform all the repetitions in all the sets of the circuit without difficulty.
- Dumbbell Squat
- Stability Ball Hip Raise Leg Curl
- Step Up with Leg Extension & Butt Squeeze
- Forward Tapping Lunge
- Stability Ball Hyper Extensions
- Squat Jumps
- 1 Leg Hip Raises (each side)
Simple exercise descriptions:
NOTE: Every exercise - Keep your abs tight like you are going to get hit in the stomach, chest up, shoulders back, and only look down if the exercise required it (tapping lunge).
Dumbbell Squat: Hold a medium weight dumbbell in each hand beside your body, lower your butt and upper legs down until parallel to the ground while inhaling and sticking your butt out behind you, pause for a second and stand back up while exhaling. Repeat. Do not let your knees extend beyond your toes.
Stability Ball Hip Raise Leg Curl: Lay on back with heels on stability ball, lift butt off the ground, bend knees and pull toward body, pause, and extend back to starting position. Repeat.
Step Up with Leg Extension & Butt Squeeze: Alternating legs, step up onto a bench or step with one leg, extend other leg straight back behind you and squeeze butt muscles, pause, slowly lower back to ground. Repeat with other leg. Repeat repetitions with each leg.
Forward Tapping Lunge: Hold light dumbbells at one end, step forward with one leg, bend both knees while reaching down to touch the dumbbell to the ground in front of your forward foot, return to starting position. Repeat on other leg. Repeat repetitions with each leg. Do not let front knee go beyond toes.
Stability Ball Hyper Extensions: Anchor feet while laying on stomach on stability ball, hands behind head, lift upper body as high as possible, squeeze butt, hold for 1 second, return to starting position, repeat.
Squat Jumps: Same as the Dumbbell Squat, except without the dumbbells, and add an explosive jump straight up. Repeat.
1 Leg Hip Raises (each side): Lie on ground with both legs straight, bend one leg and place foot flat on ground beside knee of the other leg, press off the heel of the bent leg and drive the hips and straight leg into the air, hold for 1 second, and lower to the ground. Repeat on one leg until all repetitions are completed.
Try this out, building up in volume for 4-6 weeks, and watch your butt get firm and tone!
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*Note that you should always consult your physician prior to starting any exercise program.
Posted by Brett Riesenhuber on Fri, Oct 14, 2011 @ 08:58 AM
One thing in the weight loss and exercise industry is always consistent, everyone wants the quick fix for weight loss.
Unfortunately the quick fix is never a permanent solution and actually can have devastating effects on the body and metabolism, especially for women.
Now the hormone HCG has been introduced to the world, and unfortunately the San Jose area, and it has been introduced as a rapid weight loss program. The San Jose HCG diet for weight loss touts dramatic loss of body fat and weight loss in a very short time frame.
Average caloric intake is a mere 500 calories per day! Like there is a chance that the body won't lose weight on a 500 calorie per day weight loss program!
The drug HCG is introduced to aid the weight loss program by helping cut the hunger cravings and enhance the HCG weight loss program.
HCG is not a new drug, in fact it has been around for a very long time. HCG is short for Human Chorionic Gonadotropin, which is a hormone found in pregnant women and excreted through the urine.
Bodybuilders have used it for years to attempt to get their bodies working correctly after loading up on anabolic steroids.
Generally the HCG drug is injected into the abdominal area with a diabetic needle for the HCG weight loss program. So right there people should se a RED FLAG!
Injections of a drug for fast weight loss...come on! Not to mention the fact that the injection is derived from pee (gross!).
We can do a hell of a lot better than this with a real change in diet and exercise and proper weight loss coaching.
The factor to remember here beyond just the use of a drug for weight loss is the exceptionally low caloric intake and the potential for slowing of the metabolism.
The goal of a proper weight loss program SHOULD be to take in as many calories as possible to accelerate weight loss through creating a caloric deficit obtained by diet manipulation, proper exercise, and healthy supplementation.
These factors will help to RAISE the metabolism and burn fat off while creating a strong, lean, fat burning body...without slowing the metabolism.
What Do You Think?
Drugs for weight loss or the Healthy Weight Loss Program?
Leave Your Comment Below:
Posted by Brett Riesenhuber on Mon, Sep 26, 2011 @ 09:09 AM
So about 36 hours ago I returned from a great 2 week vacation, and I must say it was much needed!
Working practically 24/7 can truly drain the mind, body, and soul...So a trip up the Oregon Coast and then a vacation/honeymoon/anniversary down in Cabo San Lucas, Mexico, was a great way to unwind and relax.
However, there is work to do and less than 12 hours after returning from vacation, it was time to get back to the business of helping clients with their San Jose weight loss diet program thru San Jose personal training and San Jose Boot Camp.
AND...
Self-Work...I got on the scales and found that 10 pounds had been added (that is being quite generous) to my own butt!
So I want to share what to do the DAY after returning from vacation and how to get the weight loss diet program re-started.
Steps to Re-Starting the Weight Loss Diet Program in San Jose:
- Get up early and workout! A simple cardio routine is a good start and will get the body moving, with little chance of injury...after sitting on my ass for 2 weeks, the body needs to be gently coerced back into exercise (I will go harder today;-)
- Go Grocery Shopping! With ONE single goal in mind: Buy ONLY foods that will help resume a healthy weight loss diet program.
- Grocery List:
- 80 XL Eggs - Boil half use the rest for omelets (whites only)
- Veggies (Honestly I didn't buy much because the summer garden is still ROCKIN!)
- Frozen Chicken Tenderloins - Nice and tender and LOW fat.
- Frozen Shrimp - Same as above.
- Water - LOTS...There was some drinking during vacation (no lie there;-) so hydration is critical!
- That is it...nice and simple! Buying only what you need to get back on track will help keep you on track. Don't load the shelves with stuff that you don't need because you/I already had enough of that while on vacation!
- Get Nutritional Supplements! Needed to refresh my Protein Powder supply and get more supplements to enhance and support my weight loss diet program!
- PLAN! Plan out the exercise program for the next week or hire a top personal trainer or fitness boot camp to get moving.
- Commit! Make a complete commitment to your return to being in shape and happy.
Then get your butt to work!
Be sure to have fun, because that is the key to successful body transformation and re-starting the weight loss diet program...especially in San Jose!
Enjoy...Now Go Workout!