With all the excitement of the Thanksgiving I almost forgot to let you in on the new 10 Minute Whole Body Workout for HomeOfficeWorkouts.com.

Check out what I have to say about it in this video:

Again here it is:

1. Squats x 10
2. Burpees x 10
3. Squats x 10
4. Burpees x 10

Perform as many rounds of this as possible in 10 Minutes.

Good Luck!

Squat.  Burpee.  Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

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Who?

Most have heard of the 80/20 rule as it applies to sales.  Vilfredo Pareto’s (1848 – 1923) law of income distribution was and still is ridiculously predictable. 

Pareto’s brilliance dictates that 80% of sales comes from 20% of customers.  After closer inspection most businesses find this not only true but sometimes skewed even further – 90/10, 95/5 or even 99/1.

Stick with me on this one…I promise I will tie it in to fitness in general and most importantly how it relates to two things:  1.)  Why this principle will directly affect your ability to lose fat while working out at home.  2)  How this principle is the underlying reason why you have had trouble getting in shape in the past.

It stands to reason that when the 20 percent is defined, you strip away as much of the fat in the remaining 80% as possible for more results thus creating more efficiency.

Example with easy math:  If company X has 100 customers that it services then 80% of the revenue comes from 20 leads or customers.  Usually the 80 customers in this example don’t order often, complain the most and require the most customer service.

Does it make sense to spend 80% of the time working hard for 20%, or less, of the sales?

What if Company X profiled the 20 customers that bring in 80+ percent of the revenue and go out and find more customers like them while essentially firing the most of the 80 customers that hardly ever order product and or complain all the time?

Revenue would go through the roof and headaches would diminish.

Simple – but it works.

According to Pareto this principle can be applied to almost anything.  Let me explain with a series of questions.  (Be careful as the answers will be very eye opening)

• What things are the 20% in your life that bring you 80% of your joy?
• What aspects of your life are the 20% that bring you 80% of the unhappiness?
• Who in your life brings you the most happiness?
• Who in your life brings you the most sadness?

Here comes the fitness tie in…you knew it was comin’!

Look at your fitness program and diet.  Evaluate it according to the 80/20 rule.  Here are some suggestions:

• What foods represent the 20% that is causing you to gain 80% of your fat weight?
• What foods in your diet are the 20% that are providing 80% of the fuel you need for recovery from your workouts and to keep you healthy?
• Is there 20% of your schedule that is causing 80% of the reasons you skip workouts?
• What exercises are you doing in your workouts that will give you 80%, or better, results than the rest?
• Are your workouts designed to keep you consistent at least 80% of the time – week in and week out?

I was re-introduced to the 80/20 rule recently as I was reading The Four Hour Work Week, by Tim Ferris.  I immediately thought of my 10 minute whole body workouts and how they fit the 80/20 model perfectly.

Actually for the members of HomeOfficeWorkouts.com it looks more like 90/10!

How would you like to get 90% or your results in less time?

Using complex movements (multiple muscle groups at once) and combining strength training and an increased heart rate – 10 minute whole body workouts are fast, repeatable, efficient and effective.

Is it the big things or a laundry list of obstacles that keep you from your fitness dreams?  Or is it just a few actions or in-actions that pruduce most of your failure?

Find the 20%.  Discover the 80%.  Win.

Dave
www.homeofficeworkouts.com
“Fast , Repeatable, Efficient, Effective”

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Are you suffering from the same malady as millions of other people around the world?  It’s called Lowincomitis (noun. Low-income-itis).

To many people are feeling the effects of having too much month at the end of their money.  With that in mind, I have come up with a short list of low cost fitness solutions.  This list is by no means exhaustive and before you leave your comments – yes I know I am not listing the obvious freebies:

• Body weight exercises
• Exercise Trails
• Outdoor type activities like hiking, etc.
• Playing with your kids in the park
• Track workouts
• etc.

This list is more for those of you who exercise because you know its important – NOT because you love it.

1. Host a neighborhood Boot Camp (Host often gets it for free)
2. Train with a friend or family member to split the cost of a trainer
3. Playground Workouts
4. Perform Better Equipment (Out fit your home gym for under $100)
5. Workout at home instead of the gym
6. Save time with 10 Minute Whole Body Workouts

The other piece of advice I can give you is to stay strong.  Don’t give in to the financial ruin that is surrounding all of us.  Keep exercising, stay healthy and you will be so far ahead of the game when this passes – and this will pass.

Be a survivor.  Save money.  Win.

Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”

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I often get asked why I created HomeOfficeWorkouts.com

Some think it’s because my expertise is in delivering exercise to people their homes.  They are partly correct, but not completely.  Does this look familar to any of you:

• Feed the kids
• Load backpacks and lunches
• Drop oldest at school
• Run errand to OfficeMax
• Read and return emails
• Fold clothes and put them away
• Put another load in the wash
• Make beds
• Process order for a customer
• Networking Call – booked an appointment with prospective customer
• Drop youngest at pre-school
• Clean master bedroom
• Make cookies for kids play date
• Call for heating system maintainence/schedule appt.

Impressive?

This was all done by my wife by noon!  This is the reason I developed 10 minute whole body workouts as the backbone of HomeOfficeWorkouts.com.  Busy people who work from home and are making a home can trust that I have created a resource with them in mind.

You work and you work hard.  When will you exercise?  When will you have time for you?

Can you spare 10 minutes a day?  Every other day?

I betcha can!

Make time.  10 minutes. Win.

Dave
www.homeofficeworkouts.com
“Fast, repeatable, effective and efficient”

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This month I chose 4 exercises that are complex in nature, as I usually do, to maximize your opportunity to burn more Calories in less time.  Complex does not mean complicated.  In layman’s terms it describes a movement that requires several groups of muscles to work at the same time.

This months exercises for the 10 Minute Whole Body Workout:

1. Standing Chest Press
2. Standing Rows
3. Lateral Bridge
4. Jumping Jacks

Perform 15 repetitions of each exercise as many times as you can in 10 minutes.  Done.

For this workout I have chosen exercise bands for external resistance.  The bands I use are from PerformBetter.com and for good reason.  Not all exercise bands are created equal.  I have used and will only use this type of professional band for two reasons:

1. They are tough.  You can cut or rip part of these bands and they will not snap!  They last a long time.  The bands I use in most of my exercise videos are over 6 years old and they are the same ones I use with my in home clients.
2. Resistance.  You can go as heavy as 100 lbs of resistance in each hand with black exercise bands – only from Perform Better.

Exercise bands can go anywhere and they travel easily.  They come with a door anchor that simply slides into the hindge side of any door.  Close the door and you are all set!  I love using exercise bands as well because there is so much variety, they are “easy” on the joints and you can get a killer workout with them!

Workout for 10 minutes. Use exercise bands. Win.

Dave
www.homeofficeworkouts.com
“Never Have to Start an Exercise Program Again”

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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

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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

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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

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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

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‘I don’t have time’ is the reason that most people don’t exercise. Well, they call it a ‘reason’ I like to call it what it really is – an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn’t have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:

10 Minute Results-Driven Workout

• Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 10 repetitions.
• Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 10 repetitions. 
• Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 10 repetitions.
• V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 10 repetitions.

REPEAT AS MANY TIMES AS POSSIBLE FOR 10 Minutes.

Think outside of the box. Could you do a 10 minute workout in the morning and a 10 minute workout before bed?  Make a playlist of your favorite songs that will play for 10 minutes and go for it!

Let’s be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You’d probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it’s now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I’ll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Make sure you check out the 8 months of 10 minute workouts I have posted on www.homeofficeworkouts.com and make your life a little easier!

10 minutes. Do it now.  Win.

Dave
www.homeofficeworkouts.com
www.homeofficeworkouts.net

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