Day 1 - Fast Track To Fitness Millions

At Fast Track to Fitness Millions with Pat, Nick and Jim. Day 1 was filled with great presenters and killer content.
Mike Boyle started it off bright and early this morning. Basically saying have 10,000 hours in training before you think you are an expert or write a book or have a DVD. Mike always tells it how it is.
Nick Berry talked about the APPT, Greg Justice railed home corporate bootcamps and Holly Rigsby talked about tribes and the relationships you need to build with your clients and members.
Pat Beith and Craig Ballantyne gave great tips on internet marketing and affiliate marketing. To end the day - Pat Rigsby talked about "The Hidden Goldmine in Your Fitness Business" where he pointed out must haves to have a successful business, etc.

Awesome day of killer information- I like to call them my big AHA's moments (thanks Ryan Lee), where I always take away a few things that will help my business immediately. I look forward to implementing these tips and tricks ASAP in my bootcamps.

Looking forward to tomorrow, especially Chris McCombs and BJ Gaddour.

Off to dinner -
Train Hard, Train Efficiently, Have Fun

JB

Killer 20 Minute Workout - Quick and Effective!

I have not had a lot of time to workout lately with everything going on. Buying a townhouse, moving in, traveling, etc. No complaints with anything, life is good. But finding time to workout is hard.
So with that said, I have really have come to love 10 to 20 minute workouts. High intense, non stop circuit training combined with metabolic work.
A killer 20 minute workout, I just did this about 2 hours ago when I got home.
Warmed up with torso rotations, wall rotators, toe touches to body weight windmills and SL deadlifts off wall.

Circuit #1
C&P ladder up to 3
Deadlifts, 10
Push-ups, 10
Push-up Planks, 10

Rest 30 seconds and Repeat

Circuit #2
BirdDog, 6 each side with 5 second hold
Cleans, 5 R&L
Presses, 5 R&L
Windmills, 5 R&L

Rest 30 seconds and Repeat

Finished up with Turkish Get-Ups, 3,3,2,2,1,1

Great quick, effective and efficient workout.

I am off to the Fast Track to Fitness Millions with Pat, Nick and Jim from Personal Trainer U. I look forward to updating the weekend. Stay Tuned!

Train Hard, Train Efficiently, Have Fun

JB

Memorial Day Weekend Workout!

Memorial Day Weekend is here, can you believe it? Here is a quick and effective workout. Great for fat loss and core strength. I did it yesterday morning.

Warm-up - I love putting the speed ladder and some type of dynamic movement together.
Examples of this warm-up
1. Hops in the ladder and high knee runs
2. 1 in's in the ladder and butt kicks
3. Icky Shuffle in the ladder and rotational squats

Circuit #1 - all with slide board
1. Backward Lunges, 10 each leg
2. Mountain Climbers, 20 seconds
3. Slides, 30 seconds
4. SL Bridge Slide, 10 each leg
5. Plank Slide, 6 each side
6. Push-up with Fly, 10

Rest 1 minute and Repeat

Circuit #2 - Ballest Ball (stability ball filled with sand) and Kettlebells
1. Ballest Ball Slams
2. Stir the pot - 3 rotations each way
3. Push-up on Ball
4. Windmills, 5 R&L
5. Clean and Press Ladder, 1,1,2,2,3,3

Rest 1 minute and Repeat

Finish up with 3 minutes of TGU (turkish get-ups)

Great quick workout that will have the fat calories burning!

Happy Memorial Day Weekend

Train Hard, Train Efficiently, Have Fun

JB

Killer Fat Loss Kettlebell and Bodyweight Workout!

Great Fat Loss Kettlebell and Bodyweight Workout.
Warm -up Dynamically.

Circuit #1 - 4 minutes (do as many rounds as you can)
10 Deadlifts, 10 Swings, 5 Burpees

Rest 2 minutes

Circuit #2- 4 minutes (do as many as you can)
6 lunges each leg (KB in rack position), Cleans 5 R&L, 5 Push-Up Planks

Rest 2 minutes

Circuit #3 - 4 minutes (do as many as you can)
10 Front Squats, 10 Push-Ups, 10 Hip Drops.

Finish up with stretching and foam rolling. Great calorie burning, fat loss workout.

Train Hard, Train Efficiently, Have Fun

JB

Slide Board Workout

Great Workout with slide boards, or if you have a carpeted area use a ValSlide.
Warm-up with a dynamic warm-up.

Slide Board Circuit #1
1. Single leg lunges, R&L - 10 each leg
2. Mountain Climbers, 30 seconds
3. Slides, 30 seconds
4. SL Bridges, 8 each leg
5. High Plank with Slide, 6 each arm

Rest 60 seconds and repeat 1X

Slide Board Circuit #2
1. Slides, 30 seconds
2. Bridge Slide, 12
3. Push-up with Fly Slide, 10
4. Spidermans, 10

Rest 60 seconds, Repeat 1X

Great total body workout.

Train Hard, Train Efficiently, Have Fun

JB

Day 3- Perform Better Providence. Best Workshop All Year!

The whole Perform Better Summit was the best workshop I have ever been to. This is my first summit and I have my ticket punched for next year : ), that is how good the workshop was. The combination of lecture and hands-on helped to hear and see exactly what the presenters were trying to get across.
Sunday was day 3 of the summit with a great presentation by Dr. Greg Rose of the Titleist Performance Institute. He talked about rotational athletes and how to screen for mobility, stability and weaknesses. Aylwn Cosgrove did a hand-ons about non-traditional kettlebell circuits. Went over the get-up, the swing and the clean. Put a nice circuit together with those moves and of course, we broke out the ropes. Honestly, if you do not know what the ropes are, you need to check it out. They are the best cardio workout you can get. Check out this video of a couple of moves with the ropes. The wave and alternating waves.


If you did not go to the summit, here are the two biggest points. One, mobility and stability in the joints. Your foot is stable, the ankle is mobile, the knee is stable, the hips are mobile, the core is stable, the T-spine is mobile and the scapula is stable. If any part of this chain is broken, we are probably going to have trouble. Simply put!
Second, stop doing crunches. Stuart McGill and Mike Boyle drove this point home. What we should be doing is stabilization exercises for the core. Plank, side plank, bird dog, etc. We do not want flexion in our lumbar spine.

Excellent workshop, I am jacked up and refresh from it. Always good to recharge the batteries and be around people that are smarter than you. This is the only way you are going to learn.

Train Hard, Train Efficiently, Have Fun

JB

Perform Better Providence- Day 2

Great line up of speakers yesterday. Started off at 8:30am with Alywn Cosgrove. We went through a workout to show proper warm-up, corrective exercises, core work, circuit work, played around with the TRX and ended with metabolic work (my legs and butt are feeling it this morning). Alywn is a master at program design.
The two biggest themes of the day from the rest of the presenters yesterday was have a mobile T-spine, a stable core and mobile hips. The other one was do not do crunches. If you listened to Stuart McGill yesterday, he would have convinced you why. You want to create stabilization in the core and achieve a neutral spine. Crunches are eventually going to break your back. Very interesting information.
Mike Boyle drove this point home too. Mike had a nice presentation on obese and back pain clients.
This workshop is the best all of year, why more people are not here, is crazy. Everyone says if you come away with a couple of new ideas, then you have a successful workshop/weekend. I have at least 10 new thoughts running through my head.

4 Lectures to finish up this morning. Be back tomorrow with all the updates

Train Hard, Train Efficiently, Have Fun

JB

Perform Better Functional Training Summit! Why Aren't You Here?

At the Perform Better Functional Training Summit this weekend. Pre-conference started on Thursday with the IYCA and Brian Grasso. Wanted to learn more on how to help kids move more, have fun and beat this obesity problem in America today. Great presentation.
Yesterday kicked off the 3 day workshop with some great presentations. Brett Jones railed if when he talked about the Get-Up and the Swing - the 2 best exercises you are not doing. Broke down both movements perfectly in a lecture format and a hands-on. Great stuff. Cannot wait to apply it to my teachings.
Marting Rooney kick every one's butt with his MMA workout. I am sure most people will not be walking this morning. He broke out the animal walks and different types of push-ups and core. Great stuff to watch.
Thomas Plummer spoke about the business end of personal training. 7 things a personal trainer needs to be successful. Awesome information that most people should be applying as soon as they go home. I know I will!
Robb Rogers did a great hand-ons about speed. Always does a fantastic job. You will always come away with a laugh with this guy. Awesome personality.

Cannot wait for today- Alwyn Cosgrove and Gray Cook. Bring on the information.

Train Hard, Train Efficiently, Have Fun

JB

The Best Workout You Have Never Heard Of!

Great exercise with the ropes - SLAMS!
Try this workout with a partner.
25 Rope Slams (as you do this, your partner does squats, when you're done with 25 slams- you switch exercises)
Rest 1 minute
20 slams, you partner does push-ups, switch exercises
Rest 1 minute
15 slams, your partner does jump squats, switch exercises
Rest 30 seconds
10 slams, your partner does push-ups planks, switch exercises
Talk about a heart pumping, total body workout.
Give it a try!

Train Hard, Train Efficiently, Have Fun

JB