He contacted a whole bunch of the top fitness professionals and asked them to contribute (I was lucky enough to be one of them). Marci got 16 of the best in the fitness business to unleash their best 3 tips.

You have to check this out!

http://tinyurl.com/btnvh3

Go there now!

Get informed.  Get Strong.  Win.

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

Right now I’m reading a terrific book.  It’s called The Shack, by Wm. Paul Young.  Last night I was really taken by some of the lines I read:

“…I will take a verb over a noun anytime.”

Now I don’t want to give you the context of this as I don’t want to spoil the book – I want you to read it on you own!

But more importantly I wish to talk about that statement and how it relates to life and your fitness.

Are you a NOUN?

Are you a static,  non-moving loaf?

Or are you VERB?

Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?

Does your life look more like a noun…or a verb?

Here are three ways to turn your life into a verb:

1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week

Just how does this relate to fitness?

How will this make me lose fat?

Try it and see for yourself…I dare ya.

Be a verb. Be Active. Win.

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

I’m feeling a bit under the weather today – head cold galore!  I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too.  With all that said, I try not to take any meds whether it be over the counter or prescription.

What does this have to do with you?

Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause.  As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?

Obesity is a symptom.

What are we, as a society, treating?

Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery.  We are throwing money at the symptom and not attacking the problem.

What is the problem or the cause?

Lack of activity and poor diet.

The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.

Developing a plan that you can stick with 90% of the time is not important – IT’S EVERYTHING!

Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.

Workout. Eat WELL. Win.

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

Don’t be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy. 

While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated “bad” fats.

Taking just a bit of time to look at what is in the food you are buying can go a long way in help you lose fat.  The fact is most people just don’t do it and by trusting what is on the label IN BIG LETTERS you can be mislead very easily.

Looking Below the line for Total Calories is a list of nutrients.  A common mistake is to look at the total fat that may say for instance 6 grams and then has a 12% on the far right.  This food may look like its pretty good…only 12% fat – that’s pretty low.  This number represents the percenatage of your daily value.

If you look back up it will say Calories and then Calories from Fat.

Let’s say, for this example, that the total Calories is 130.

Now for the Calories from fat – 65 Calories.

That’s half!  50% of this hypothetical food is fat…only you  can find many food labels that are misleading in the fat to total Calories from fat comparision.

What do you think would happen if every snack you consumed was 50% fat.

hmmmm.  You get fat.

Read.  Learn.  Win.

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

I finally finished my report that outlines why your weight loss goals are making you fat.  In this free report you will learn exactly how to set yourself up for success.

Imagine never having to start a weight loss program ever again.

This report will reach far beyond you surface goals and get to the heart of the matter so I must warn you:  if you don’t really want to lose fat weight once and for all…then don’t read my report.

Here is a short video with me and two of my favorite people in the world, my two boys, talking about how you can access my free report.

I want to encourage you to not only read my report, but to share how everyone you know can also access it.

Read.  Share.  Win.

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

If you had tracks to run on – that is you had enough truthful information on how to make BETTER choices – You could make informed decisions that would add up to SUCCESS!  I bet you would see faster results.  You would see more fat loss in less time.

So what if you took just one day and made better choices?

• What if you ate breakfast instead skipping it?
• What if you ate protein, carbs and fat in every meal and snack?
• What if you put some of your dinner aside for a healthy lunch the next day?
• What if you ate more fruits and veggies?
• What if you didn’t skip your workout – you did a 10 minute whole body workout?
• What if you took the stairs and not the elevator?
• What if you prepared your snacks and meals the night before?
• What if you signed up for a fitness bootcamp in your community
• What if you decided to never start an exercise program again by creating one that would work for the long term instead of looking for a quick fix?
• What if you took one day at a time?

Are you pickin’ up what I’m layin’ down?

Make better choices. Repeat. Win.

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

In order to set yourself up for success you need to have a workout program that is designed to coincide with the long term strategy you are developing.  This will guarantee your fat loss will happen as quickly as possible – and stay off!

Make sure your workouts are F-R-E-E

1. Fast.You are probably a very busy person.You have many responsibilities including career, kids, the house, family events, volunteer work, coaching kids sports, etc.  Where in all of this does exercise come into play?Your workout should be fast.  Is an hour of boring cardio going to fit into you schedule 90% of the time?  No.  Do you wish you could get all the benefit in 10 – 20 minutes?  You can.
2. Repeatable.  Your workouts have to fit into your schedule on a consistent basis.  They also have to be something you can adhere to week after week, month after month and year to year.  This needs to happen without creating so much volume that you suffer injury.
3. Efficient.  High intensity strength training is by far the most efficient activity you can engage in for fat loss.  Long, slow and boring cardio is the least!
4. Effective.  If you put the first three principals into motion and combine them with exercises that will produce a strength training effect - You can then package them in a way that produces a metabolic response – You get a highly effective program that you can count on to elevate you to the best shape of your life.

If you are sick and tired of the same old routine of starting and stopping and never really reaching your fat loss goals than create a program that is fast, repeatable, efficient and effective.  My 10 minute whole body workouts are created with all of these benefits each and every time. 

Be FREE.  Workout. Win.

Dave
www.homeofficeworkouts.com
“Never Start a Workout Program Again”

The Biggest Loser and all the contests that have spawned off the popular “reality” show at your local gym have placed people who are desperate for fat loss in a very bad situation.  Fat Loss at all costs, training for symptoms and dieting/exercise extremism can cause injury while confusing people into believing that what they always hated about exercise still reigns true.

Long, boring and ineffective cardio.

Working to absolute exhaustion during every workout.

Lack of rest.

Calorie restriction resulting in a feeble metabolism.

I touched on this yesterday but I have to write about it again…well because it is bothering me!  It is bothering me because I don’t want you or anyone you know to be fooled into a strategy that is short term (for most people) at best, illustrating the worst fears of millions of over weight people and quite simply is a set up for ultimate failure.

Fat loss (and the underlying issues that form the goal of fat loss) is an emotional hot button.  People will walk through walls, atleast for a 6-8 week challenge, in an all out effort to lose fat once and for all.  Best intentions are had on all sides…

What’s left is no sense of a long term strategy.

“I can’t wait till its over”

or

“I hope I lose weight with this because I want to quit”

These quotes tell me there is little hope for these people to actually reach their goal, and if they do it won’t be for long.

Fat Loss is hard work.  But it has to also be smart work.

I don’t know if this post is more for me to get this off my chest or for you and your protection.

As for what to do about it…

STAY TUNED!

Vent.  Breathe.  Win.

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

Fitness is all around us.  There are lessons everywhere we look – if we are looking.  How much exercise is right vs. too much, what are the best exercises for fat loss, etc.

Saturday morning I was snuggling on the couch with my boys, Trevor and Andrew, during their usual wake up ritual of cuddling and watching TV.  I was thinking about my next fit tip, or fitness blog entry and my plan for my womens bootcamp at 10am.

We stopped channel surfing when the popular Bob the Builder animated program flashed acrossed the screen. 

Bob the builder was constructing one of those exercise trails.  You know – you run or walk for a bit followed by an exercise like pull ups, push ups, stretching etc.  I started to pay attention.

While Bob was hard at work one of the characters, Scrambler, was playing the role of Personal Trainer for Mr. Bentley (the Mayor of their little make pretend town).  I thought this was an obvious attempt to promote the importance of exercise to little kids.  I was right but to my surprise it went further than that!

As the story continued Scrambler essentially drove the poor Mayor into the ground.  His excitement in being the Personal Trainer for the Mayor clouded his judgement and he never gave the Mayor a break.  At one point as Scrambler takes off to find another steep hill for Mr. Bentley to run up, the exhausted Mayor takes it upon himself to take a little break under a tree – and falls asleep. 

To be brief, Bob the Builder comes to the rescue after Scrambler (and friends) cannot find Mr. Bentley.  Bob the Builder then explains the importance that rest plays in an exercise program and then makes sure he build a rest zone on the new exercise trail.

Two hours later at my women’s bootcamp I asked one of my campers if they have had a day off from exercise lately – she was clearly struggling.  She is involved in a “Biggest Loser” contest at a local gym.  The answer was no after 7 straight days of a long drawn out and ineffective cardio.  Her “legs were killing her”.  I asked how the rest of her team was doing and she told me some of the other women wanted to quit.  They were getting moderate results.  The very next day they would begin a 7 day weight lifting challenge.  14 days, that I know of, of straight workouts – most of which are high volume workouts.

This is more that professional athletes endure.

If Bob the Builder can get it right…why can’t the rest of us.  As a fitness professional this disgusts me.  As a human being I can’t help but feel for these women that have the best intentions.  IF they don’t get hurt they might actually achieve some results.  Then what?

Will they know what its like to fit exercise into their lives?

Will they take 3 months off after this challenge because they are burnt out?

Are they being set up for success…or failure?

I think you know the answer.

Exercise. Rest. Win.

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

Yes the holiday eating frenzy starts now – not at Thankgiving as most people believe.  In the U.S. we are all trying to find the best deals on Halloween candy.  Again, it all starts now.  Move away from the candy!  Do not wait until the holidays are in full swing because that is another strategy that is setting you up for failure.

1. Start today by writing down everything you eat.  That instant accountability will many times force you to “clean up” your act.
2. Start moving today.  Begin with what you know you can handle 90% of the time.  Move for 10 minutes and I guarantee you will feel better when you are done.

Do this now and you will be so far ahead of the game come January 1st.  When most of your friends and family are whining about having to start up again, especially after 2 months of eating more Calories and fat Calories than they did in the previous six – you will be in full stride, already having lost weight and created a level of conditioning you didn’t think was possible.

Imagine thinking about your New Year’s Resolution – absent of a fat loss goal.  What freedom!  You can set your sites on your career, your family, your friends, your church…its endless.  There is more to life than fitness, even I realize that.  Take care of yourself starting now and focus less on being a human doing and more on a human being.

Start today. 10 Minutes. Win.

Dave
www.homeofficeworkouts.com
“Never Start a Fitness Program Again”