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In this post I wanted to do a quick video on an exercise I love to do.

It’s called the 1-legged death crawl and it’s an awesome way to finish up your workouts.

It’ll get your heart rate exploding and if you go too hard then you might want to bust out the puke buckets!

I’ve had a couple people throw up while doing these so proceed with caution…

All you really need is a hardwood floor, a towel and a weight plate. Put the plate on top of the towel and put another towel under 1 foot.

Then all you have to do is push the plate down the floor, turn around and then come back.

Simple enough?

If 1-leg is too hard for you (wuss!) in the death crawl then you can also just use 2 feet instead of one.

These plate pushes are very metabolically demanding meaning they’ll take a lot of energy to do.  And thus, burning a boatload more calories than running around on a treadmill.

And with that, hope you have a great weekend and let me know how you do in the 1-legged death crawl!

To your success,

Josh

And as an extra bonus I wanted to post the inspirational video that motivated me to do this exercise: The Death Crawl!

If you’re having a bad day or need that extra inspiration to achieve your goals then check out this video.

Hey everyone,

Got a new video for you today and I’m going to show you my killer back workout that you can do in the gym.

In fact, even if you just have a pullup bar at home, you can do it at home too!

I always recommend to my clients that they focus a lot more on the back workouts than there chest workouts simply because I want their posture to improve and correct imbalances in the body.

We’re hunched over all day; in the car, brushing our teeth, eating dinner, on the computer, watching TV.  It’s rare for our bodies to open up and focus on the posterior side.

And further more, you’ll see people in the gym who all they want to do is Bench Press and they’re just exacerbating the problem.

I did this workout at my local Napa gym HealthQuest and I can promise you that it brought the heat.

These exercises are going to put a lot of lean muscle on you and also burn a lot of fat by promoting GH release.

GH stands for Growth Hormone and it’s simply the best hormone to have when it comes to fat loss and muscle building.  And in this back workout it’ll be in full effect.  P.S. GH occurs naturally in our bodies, teenage boys are pumping with it!

So for the workout you’ll want to do them in circuit fashion and rest 30-45 seconds in between exercises and 60 seconds at the end before you do it all over again.

Here are the details…

1.  Thoracic Extension

2. Triangle Pullup Holds

3. Rack Pulls

4. DB 2 Point Rows

5. Cable Diagonal Raise

Be sure to watch the video for the exercise demonstrations and also to see my a little hung over on a Sunday!

Hey everyone,

Hope you’re fat loss journey is going great.

In today’s video I want to give you an inside look on what I like to snack on to keep the fat off and looking great.

To be frank, I’m a super busy guy and don’t have too much time during the day to make meals for myself.

In fact, I’m a big fan of preparation and with this meal you don’t need much prepping at all.

It only really takes me a fast few minutes for this snack and it tastes great and fills me up.

All the big nutrients are in it and it’s actually a very well rounded feeding.

I got the RAW almond butter from Trader Joe’s for only $5 as well as the RAW almonds too.

I just bought the organic gala apples from Whole Food’s which is right next to our Trader Joe’s.

As you can tell I’m not eating a giant meal as one of my 5 meals for the day.  I really don’t like using the word “meals” when it comes to what you should be eating.  Instead I like to refer to them as “feedings.”

Feedings sound a lot better than meals and can give you a better reference point.  One time I forgot to tell somebody this and they automatically thought they had to pound down a double whopper with cheese every time they ate.

Hopefully this will give you some great ideas for fast and easy snacks that will keep your fat off but also won’t taste like you’re eating cardboard!

I haven’t really posted too much on meditating but it can really be a HUGE factor in relieving stress and getting your mind right.

I want to get at least one meditation in a day, I usually prefer the morning right when I wake up or later in the afternoon.

And I can promise you that the days I make myself sit down and do some meditating TOTALLY changes my outlook on the day.

I awaken in a better mood and much of the stress and self-talk goes out the window.

Today I’m putting in a video of one of my favorite meditations.  It’s only 10 minutes but it’s completely positive and will hopefully improve your mood and stress-levels.

Take 10 minutes today and sit somewhere it’s quiet and get rid of all the distractions that could disturb you.

This means no cell phone, no electronics, find a quiet place and don’t let anyone bother you for the next 10 minutes.

Sit down with your legs crossed and take a few deep breaths and allow all of your attention to focus on your breathing.

Do everything you can to not think of anything.  This is where you want to eliminate your ego.  Don’t allow any self-talking or for your brain to wander.

Place all your focus on your breathing.  Listen to the meditation and follow along.  I promise it’ll make a world of difference.

Enjoy.

Hey Everyone,

Today I decided to do something a little crazy and against what a lot of the fitness and health “gurus” out there.

I’m telling you what you need to eat when you decide to eat fast food.

Now I of course don’t recommend eating fast food at all but I’m also practical and understand that we all can’t eat healthy all the time.

So I wanted to create a series of posts that will serve as “damage control” for when you can’t eat something healthy and gotta go with fast food.

And I’m far from perfect and even I have to grab fast food every now and again.  But this doesn’t mean you get to slam down a double whopper with cheese.

In fact, fast food should be seldomly used and your fat loss results will suffer greatly if you keep eating it consistently.

Fast food should be a once-in-a-while cheat meal or if you’re out with your friends and need to eat something fast.

In this first episode of Fast Food Fat Loss I’m going to In-N-Out Burger which is a popular burger chain here in California.  I’m not sure if they’ve branched out farther than that but it’s one of the few places I don’t mind going when I’m in a bind.

What I got was an “off the menu” item that’s not listed on the main menu.  I ordered 2 hamburgers “protein style.”

Protein style basically means they take off the bun and replace it with some lettuce.  Still tastes good but without the carb rich buns.

Total nutritional value for this meal?

480 calories. 26g of protein, 34g of fat. 22g of carbohydrates.

Far from great but better than what a lot of people are ordering.

If you like my fast food fat loss series and have any suggestions on places to visit please leave a comment below.

Thanks and talk soon!

Josh