I grew up in a generation of “you don’t leave the table until you finish what’s on your plate”.

Some how that has become – if my kid isn’t going to finish that snack than I will because we just can’t waste food.  Cheezits, Doritos, popcorn, Ruffles and even the good snacks like fruit and veggies add up.  A handful here and a handleful there.  It’s more than you think and it will not only sabotage your efforts to lose weight but will make you gain unwanted poundage as well.

Now we haven’t even talked about ‘real meals’. 

How many  of you are finishing off those last bits of dinner for the little one?  Again…it adds up.

Tupperware, Ziplock bags or the trash!

Don’t ruin your efforts to lose weight as certainly don’t set an example for your kids that they can’t put food away for later.

Leftovers are a terrific way to implement eating smaller more frequent meals throughout the day.

Go snack free for two weeks and see what happens!

Be snackless.  Lose weight. Win.

Dave
www.homeofficeworkouts.com

PS.  Visit my site and receive the 100 Calorie Snack Guide for free!  Written by Jayson Hunter, author of the Carb Rotation Diet, the 100 Calorie Snack Guide takes the guess work out of what is allowed…and what isn’t!

Have you ever googled yourself? 

I did this just  yesterday after searching for Home Office Workouts and 10 minute workouts and we are thankfully gaining some serious ground.

Funny enough there is another Dave Gleason, a musician in fact, that dominates the search engines when you type in ‘our’ name.  I thought to myself, “why not try Dave Gleason Fitness” and see what comes up.

Something that caught my eye right away was BFL Champion – Dave Gleason listed on YouTube.  This is an interview and video expose of Andrea and I on our trip to Maui, Hawaii as a result of me winning the 4 Week Sprint for the Experienced Fitness category in the Body for Life contest.  It was posted by someone in Australia 6 months ago.

One key word I want you to listen to…CONSISTENCY!

[youtube=http://www.youtube.com/watch?v=uhO59pFHe20]

A few of my training techniques may have changed…but not the underlying principles that got me into that kind of shape.

1. Relative Intensity
2. Consistency

If I can do it…you can too!

Motivate.  Be consistent.  Win

Dave
www.homeofficeworkouts.com

If you have ever doubted yourself or felt like you just can’t reach that goal – than you need to read this.  Then read it again.  Don’t ever doubt how special you are or what you can accomplish.

The message below came from a friend of mine Steve Sisler, founder of Behavioral Resource Group, and I just had to share with you.  The following will hopefully make you think and take action…Today!

“Friends,

You will blink 330 million times in a lifetime, make 25 million finger clenches, 2.5 billion heartbeats, pump 350 million quarts of blood, make 740 million breaths, laugh 540,000 times and cry 3,000 times (not enough in my opinion).

The average male has 400 billion sperm at conception that travel an equivalent of 5 miles and you’re one of them. Your kidney filters 40 gallons of blood a day. You will grow 60 feet of fingernails, 350 miles of hair and have 45 miles of nerves that send impulses at over 325 mph. You are producing 8 million red blood cells every second.

You have about 6 lbs. of skin that would cover 20 sq. ft. You will make 1 billion steps covering about 77,000 miles with each step landing on the bones of your feet with a force three times your body weight. You will breath in about 78 million gallons of air, which is enough to fill the Hindenburg one and half times.

You have 20 feet of small intestine, which covers about 100 sq. ft. of surface area and 6 feet of large intestine, which is five times the area of the bodies skin. Your intestines will squeeze out over 4 tons of food in 70 years. 

 

Blood can reach any part of your body in six seconds. Your fingertips  are  so sensitive that four one hundred thousandths of an inch depression can be felt. Your eyes can see a small candle lit 30 miles away on a crisp evening. You can taste 4/100 gram of salt in 530 quarts of water. The eye can see 300,000 color variations and the ear can hear three one hundred thousandths of a second difference from one ear to the other. Every person has a unique and special voice print, finger print, iris print and body odor.

You have 1,000,000,000,000,000,000,000,000,000 (one oct-till-ion) atoms in your body all being held together by “magic” and being run by a 3 lb. glob of “mishmash” which contains enough energy to light one light-bulb. To put the amount of atoms in perspective, imagine 250,000 earth’s all filled with 4 feet of peas.

 

Now, the next time you think you can’t accomplish something, you think you’re not unique or special, why don’t you think again.

Sincerely,

Steve Sisler”

There is no one like you.  There never will be.  If you have to, need to, or want to lose weight and get in shape…no one can do it like you can!

Be you.  Take action.  Win.

Dave
www.homeofficeworkouts.com

Another great time saving workout that will leave you feeling like you spent an hour and a half in the gym.  I did this one after a crappy night sleep and on an empty stomach (only because it was “do it now or it’s not gonna happen”)

Complete this as a circuit for as many rounds as you can in 10 minutes.

1. Jump rope 100 reps
2. 10 push ups
3. 10 thrusters 30 lbs. dumbbells

*a thruster is in essence a front squat finishing with an overhead press – all one continuous movement.

Major 10 minute whole body workout with an emphasis on pushing.  Heart rate through the roof and my shoulders were absolutely on fire – truth be told it took me 10:37 to complete 4 rounds.

10 minutes. Big burn. Win

Dave
www.homeofficeworkouts.com

When is it too early to introduce fitness to your kids?

How about 3.5 years old?

This video is of my two boys (Trevor 7.5 years, and Andrew 3.5 years) absolutely kicking my a** with one of my own 10 minute whole body workouts.  One of the greatest attributes of my workouts are they are flexible enough to work for ANY ability level.  Relative intensity means it is relative to you.

The workout:

1. 100 meter run
2. 10 push ups
3. 10 burpees

Repeat as many times as possible in 10 minutes.

The video:

[youtube=http://www.youtube.com/watch?v=t0uv0r2_Bgc] 

I nearly passed out after this workout and my kids were outside playing again in 15 minutes!

• Their push ups turned into prone bridges – so what.
• Their burpees were not perfect – too bad.
• They ran as best they could.

Be an example.  Be fit.  Win

Dave
www.homeofficeworkouts.com

We still think “not me”.  The excerpt below is from the Mayo Clinic and you may find the information interesting.  If not.  Please pass it on to someone who needs a kick in the pants to start living an active, meaningful life.

As Americans’ collective waistline has continued to expand, so has the prevalence of obesity-related cancer.

According to the June issue of Mayo Clinic Health Letter, an estimated 14 percent of cancer deaths in older men and 20 percent in older women can be attributed to excess body fat. It’s not fully understood why excess body fat increases the risk of cancer.

Theories include:

Insulin — Obesity and inactivity generally lead to higher levels of insulin circulating in the blood. Excess insulin is believed to fuel the growth of cancer cells. In addition, it increases circulating levels of other hormones that likely play a role in cancer development and growth, such as estrogen.

Estrogen — Adding to insulin’s influence on estrogen levels, fat tissue also produces this hormone. Estrogen levels are 50 percent to 100 percent higher in postmenopausal women who are overweight versus those who are lean. It’s believed that this alteration increases the risk of estrogen-sensitive cancers such as certain types of breast cancers.

Immune system — Excess fat is thought to release proteins that may suppress the immune system and increase inflammation. Both may play a role in cancer development and progression.

Other risks of obesity — Obesity-related problems such as acid reflux, high blood pressure, gallstones and fatty liver may damage tissues of the esophagus, kidney, gallbladder and liver, respectively. This may set the stage for cancer development.

Although there’s evidence that gaining weight increases the risk of cancer, there has been almost no research that demonstrates whether losing weight will reduce that risk. Two major components of weight loss — a healthy diet and exercise — appear to be excellent ways to reduce cancer risk.

…a healthy diet and exercise…what a novel idea.

To bad prevention isn’t as sexy as beach muscles and a firm butt.

Prevent.  Live.  Win.

Dave
www.homeofficeworkouts.com

Below is an excerpt from an email I received from a fellow fitness professional Scott Colby yesterday.  This will make you think.  Which, by the way, is the point.

“On Friday, one of the most influential
people in broadcast journalism, Tim
Russert, passed away.

He died of a heart attack at age 58.

I was just watching Larry King and he
was interviewing a couple of cardiovascular
experts asking them about Tim Russert’s
heart attack.

Tim had gone in for a stress test in
late April, but this didn’t reveal that
he had heart disease.

Larry King asked one of the doctor’s
how else could Tim have known he was at
risk for heart disease.

And the doctor said, his waist circumference.

The size of your waist is a very valid
predictor of your risk of heart disease.

I’m always talking about getting your abs
as lean and sexy as possible so you’ll
look good on the beach.

But the reality is a flat stomach can
help save your life!

Here is a quick calculation you can do
to see if you are at higher risk for
heart disease.

This came from one of the doctor’s on
Larry King.

Take your height in inches.

Measure your waist at the level of your
belly button (not the size pants you wear),
using a tape measure.

If your waist size is more than half of
your height, then you may be at risk
for heart disease.

So for example, my height is 73 inches.

Half of my height is 36 1/2 inches.

If my waist size is 37 inches or more,
I would be at a higher risk of heart disease.

Try the calculation and see what you
come up with.

If your waist is too big, you probably
know what you need to be doing. “

Now this approach might not seem very scientific but I bet you have already run the rough numbers in your head.  Heart disease is very preventable and yes you guessed it…exercise is one of the best ways to keep it from sneaking up on you or the people you love.

My dad was lucky.  He also had heart disease and didn’t know it.  He had a heart attack.  The response from people when they found out was “What?, HIM?.  He’s looked so healthy”.  God stepped in, I believe, and my dad is still with us.  He didn’t exercise.  Now he does and his heart is stronger than it was before the heart attack.

Exercise.  Live longer.  Win

Dave
www.homeofficeworkouts.com

Surprisingly, last week I was notified by the biggest article directory service on the net that that I had been upgraded to Expert Author Status. 

My articles will be on their high traffic home page and they will also be sent to their exclusive RSS feed and to their proprietary email alert system which is a member service use by thousands upon thousands of people including the media outlets.

I am not telling you this to boast.

The truth is I used to hate writing.  I had no writing skills and I had no confidence in my ability, or lack there of, to put any thoughts in text what so ever.

In the past when I had to write because of necessity, the first thing I would do is ask my wife Andrea to proof read it so she could basically tear it apart and start over.  9 times out of 10 when Andrea would show me the finished product very little of what I had written was left.  I still think she is better at it than I am.

So what happened?

I had a goal.  A dream if you will. 

I have a strong desire to share my thoughts on fitness and life for that matter with the world.  I want to contribute.  I want to leave a mark.  If just one person out of the many all over the world who read my posts and articles can benefit…I am a happy man.

With this desire – I started.  I stayed consistent.  I became better.

Many people have the fear of never reaching their weight loss or fitness goals so they never begin the journey.  Who knows what will happen.  If you never start – you will never know.

Start.  Get better.  Win.

Dave
www.homeofficeworkouts.com

I was not going to write about this as it is so fresh, so unbelievable and so hard to take for many, many people.

But is it too important.

IF you don’t know who Tim Russert is and what he did…view this video.

[youtube=http://www.youtube.com/watch?v=lv-qwaHPido]

No matter what side of the political aisle you may sit on there is no doubt you trusted and respected the journalism and professionalism Tim Russert brought to the table.  He was, in my opinion and in the opinion of millions of others…the best. 

Fitness sometimes gets a bad rap. It’s usually marketed as something superficial (you know, the
six pack abs, flat tummy, etc.). The fitness industry is filled with fads, gimmicks and infomercials
with absolute crap.

But fitness is MORE than that.

Preventing disease.

Having more energy.

Living a longer life.

Feeling good.

Quality of life

Unfortunately, PREVENTION doesn’t sell.

As I learned of the news today while listening to FM talk radio in Boston, I marveled at the show’s host as he could barely speak because he was so upset at the loss of a colleague and aquiantance as well as being reminded of his own mortality.

 Would Tim Russert have lived longer if he exercised regulary and ate well?  Who can really say?

I am willing to be his wife and son, who just graduated from college, wish they could find out.

I pray for Tim’s family and friends.

Dave
www.homeofficeworkouts.com

My 10 minute Whole Body Workouts are not easy.  They are not supposed to be.

Comments I often get are “there is no way I can perform the exercises in those workouts” or “I will probably only be able to each exercise once in 10 minutes”.

Another terrific attribute to this system is RELATIVE INTENSITY. 

Everyone, and I mean everyone is at a different ability level and fitness level. 

• Some are stronger.
• Some have never exercised regularly.
• Some don’t have much stamina.
• Some feel like they need to lose weight before they can exercise.
• Somedays we feel great…somedays not so much.
• Etc.

It doesn’t matter.  Why?  Because every exercise can be modified to be more difficult or much easier. 

The days you feel like a million bucks…you might get 4 or even five rounds done in 10 minutes.

The days you don’t you may only complete 3.  You take what your body will give you.

Here’s a bit of advice that was given to me along time ago - 

“Before you can be great at anything you first have to be good.  Before you can be good you have to start!”

Can you do 4 exercises, 10 repetitions each, and then repeat that for 10 minutes at your personal best effort? 

I bet you can. 

Dave
www.homeofficeworkouts.com