I wanted to give you a sneak peak behind the scenes footage of how I run my workouts.  I’m a no B.S. kind of a guy and I want to put my money where my mouth is and show you how intense we workout. Proper Intensity is what I’ve strive for in our workouts.

We want our workouts to have a lot of intensity but we also don’t want to run around like a bunch of chickens with their heads cut off. We want to do it right and have proper form too.

And everyone in the group only allows positive people who are going to work their butt off during the training session.  If they’re negative and always complaining then I’ll do everything to not have them around me.

I only do these workouts around 3x a week and it’s a special time for me.

It’s a time where I can let go of everything I have to do and all that’s bothering me and I can channel it into a workout that will push myself to the limits.

And it’s great being able to share it with my friends who are positive, like-minded and work their asses off without excuses.

Now the video isn’t the best quality but I can promise you the content is pure gold.

Whenever we have somebody new join our workouts they always end up puking by the end of the workout (Snowflake!).

Here’s the entire workout we did.

A1. TRX Inverted Pushups

A2. Medicine Ball Burpee Pushup to Throw

B1. Hanging Circle Leg Raises

B2. 1-Legged Ball Knee Tucks

B3. SuperBand Crunchdowns

B4. Medicine Ball Corkscrews

C1. Giant Rope Work

C2. Barbell Squat Presses

C3. Kettlebell Swings

C4. Pullups

C5. 1-Legged Airex Hops

C6. Medicine Ball Slams

Now go do it yourself!

So all bullocks aside, is creatine going to help you build muscle?

When I first started my own personal training creatine was one of the first muscle building supplements that I ever tried simply because it was one of the most popular ones out there and everybody recommended it.

And to be honest, I really didn’t do much of my own research on creatine and whether or not it was effective at building muscle and if there were any side effects.

Nowadays you’ll hear a lot of teenagers wanting to get on creatine to help them with the muscle building process, and to the dismay of a lot parents.

Creatine is one of the few supplements that has actually been researched and proven to be effective at building strength and muscle size.

It is a popular bodybuilding supplement for a reason, because it works.

And there have been numerous long term and short term studies that have found no correlation between creatine and side effects with those who use it.

In fact, those who experienced side effects were so rare that only about 2% of those consistently using it, which doesn’t mean we should be scared of taking creatine.

Creatine works by intracellular volumization meaning that the muscle cells draw water into them, but don’t believe the myth that creatine will cause bloating.

If you going to go with creatine, go with the old school form creatine monohydrate over creatine ethyl ester simply because the CEE has been a big let down and isn’t nearly as effective as CM.  CEE was supposed to be the next big thing with creatine a few years ago but for some reason it hasn’t been proven to beat CM.

The only thing you may have to worry about is muscle spasms.  Even though it goes against a study which proved that creatine and muscle spasms weren’t correlated.  The reason is because scientists are still not entirely sure why we get muscle spasms but most believe it’s because of dehydration.

So the one catch with taking creatine is that you have to drink a lot of water while you’re on the supplement or else there’s a chance you won’t get the results you’re looking for and might experience muscle spasms and cramps.

So do I recommend creatine for those under the 18 and playing high school sports?

NO.

I don’t recommend taking creatine because at that age young men and women have more than enough natural muscle building hormones in their body to achieve great results.  Also now is the time they should be focusing on getting their nutrition, training and recovery down before they start with supplements.

Not to mention that when most kids start taking creatine, they naturally want to move up to the next step which is steroids.  And we DON’T want that.

So give creatine a shot if you’re looking to build muscle, burn fat and increase your strength.  Take half your dose and take it 45 minutes before your workout and then take the rest afterwards.  Good luck and let me know how it goes!

Going gluten free seems to be the latest and greatest fad when it comes to dieting.

I’m going to give you the low down today.

Gluten is is the composite of two proteins and is found in grass related grains. They commonly use it as an additive in a lot of today’s food products which can cause a lot of problems for people with coeliac disease.

Going gluten free looks to be hot now and what it involves is getting rid of any ingredients extracted from gluten-containing substances such as wheat, kamut, spelt, barley, rye, and triticale.

If you are really going gluten free I’d also eliminate most seasoning sauces since they employ a gluten based extract to thicken the liquid.

And since you’re at it you might want to get rid of oats since they’ve been most likely tarnished with wheat based products as they’re being processed in the factory.

Also, here are a couple of other substances which will contain gluten that you might not know about…

Ice Cream

Ketcup

Toothpaste

Beer

Lip Balms

Booze (all but some tequila, rum & vodka brands made of potatoes, rice)

So you’re basically trying to kiss goodbye  all the gluten products which will cause serious inflammation in your body.

What you can substitute for those gluten based foods?  You can instead use rice, sweet potatoes, millet, quinoa, yams, chia seeds, etc.

Everything sounds really nice and healthy so far, right?  I like to call some gluten-free products the unicorn of the nutrition.

When a new diet fad appears on the market it’s the big corporations job to be able to compete and to compete as cheap as possible.

So when they do create their version of the gluten-free products they get very sneaky and use something that’s going to make things worse.

Are you able to guess what they use? It is being fed to the animals we get our beef, eggs, milk, dairy, and just about each other product except vegetables and fruit from.

Yep, it’s corn. The most important ingredient that these big business food makers are filling gluten-free products with is corn… Which as we all know is inflaming and it’s showing up everywhere we turn.

Why do they do this, you ask?

Corn is simple and really cheap to mass produce and can be added to pretty much any food to form substance.

When somebody tells me they’re about to go gluten-free I always try to warn them to not go near processed, bagged or boxed stuff.  Instead focus on foods that haven’t been processed and are in a more raw form.

So in a nutshell, going gluten-free or at least reducing your gluten intake can definitely help cut down on inflammation (weight loss!) but you have to still be careful and read the ingredients list on the gluten-free products you buy…you might have just been tricked into eating the corn devil.

Let’s get real here.

You don’t want to get healthy, you want to get hotter.

Most of the people I meet just want to look better and become more attractive to the opposite sex.  And to be honest I’m not above this neither.

Whatever your motivation is you really have to blow it up to make sure you stick with your journey and stay consistent.

Healthy is a just a positive byproduct of the fitness journey, but I’ll go out and say 99% of people care more about getting hotter than getting healthier.

So let’s stop all the B.S. right here and be frank with ourselves.  Because it’s OK.

Whatever your motivation is you have to find it and exploit the hell out of it.  Because there are going to be times when you don’t want to workout and you’d rather cheat and go slam some Taco Bell for dinner instead of your veggies.

When those thoughts start popping into your head, you’ll help yourself out a lot if you can go back to why you’re training and what you want out of it.

I bet you’ll turn that car around from the fast food joint when you start picturing your butt getting bigger and your belly getting more bulgy.

One of my secrets for staying motivated is to know my WHY and whenever I want to deviate from it I tell myself that doing that is not something I would do.

I just tell that to myself and it gives me instant motivation to stick on my journey.  This doesn’t mean I don’t splurge every once in a while, but maintaining at least 90% compliance is going to be vital for success.

And start surrounding yourself with people who are like what you want to be and only give you positive energy 90% of the time.  If the people you hang out with want to drink Boiler Makers and chase it with some Jack In The Box then it’s time to start looking for some new friends.

And stop watching Jersey Shore and get off the Snooki cookie diet!

Unless you’re comfortable where you are and don’t want to achieve your dreams.

You always have to protect your energy and time because they’re very valuable resources.  Don’t let anybody take them away from you and TRUST ME, people will try to take your energy and time from you without hesitation.

I used to want to please everybody and go completely out of my way for someone that wouldn’t give me the time of the day.  But now I’ve decided to protect my time and energy and I don’t feel very bad about telling people, “No.”

What I’m basically saying is that you have to have core values.  When you actually sit down and write down your core values it’ll be a heck of a lot easier to stick to them.

That’s an exercise I want you to do right now, get out a pen and paper and write down your 5-10 core values that you want to live by.

Here are mine.

1.  I’m the best part of my clients day (thanks Alwyn!)

2.  The way I do anything is how I do everything.

3.  Everything speaks.

4.  Spread positive and fun energy.

5.  Choose love above work.

6.  Inspire people to have a better life.

7.  Be fully present in the moment and give 100%

8.  It’s all about the team and not individuals

Go ahead and just start writing, if you feel like sharing go ahead and post them below!

Hey everybody,

Nutrition is one of the biggest concerns of a lot of my clients simply because there’s so much information out there that nobody knows what to do.

So I wanted to make 5 easy nutrition things people can implement into their fat loss program to get results.

I often hear the infamous line that they know how to eat healthy but they just don’t want to do it.  But with these simple 5 things there really isn’t any excuse so I don’t want to hear it.

I’m going to jump right into this bad boy and if you want to improve your nutrition start with these 5 easy steps and I can ensure you you’ll start looking hotter with less chub on your body.

Step #1.  No More Sodas

I don’t care if it’s calorie free or if it’s the real deal.  Sodas are a huge cause for the obesity epidemic and it’s ridiculous how obsessed we have become with them.  A study in 2001 by the Alternative Medicine News Letter found those who drank regular soda and diet sodas gained the same amount of weight over time.  A lot of the time soda companies start using artificial sweeteners for the zero calorie drinks which still get absorbed by the body and interpreted as being sugar.  This causes hormonal releases that lead to weight gain.

So to keep it simple stop drinking sodas and stick with water or bagged green tea.

Step #2.  Eat A Healthy Breakfast Everyday.

I’m surprised by the amount of people who don’t want to eat breakfast in the morning because they don’t feel hungry yet or they say “my body isn’t ready to eat yet.”  Considering you haven’t eaten in the last 8 hours or so you’re body is already in a fasting state and if you have any desire to get your metabolism going again then you’ll want to eat a good amount of food.

And eating a highly processed cereal that “looks healthy” isn’t going to be the answer.  A good example of a healthy breakfast is 2 egg whites + 1 full egg, whole wheat toast and some turkey bacon or potatoes.  Research studies have also found those who ate a bigger breakfast actually lost more weight than those who ate no breakfast or a smaller breakfast.

Step #3.  Eat Your Fruits And Vegetables.

Yep your Mom was right.  Eating your fruits and vegetables is a great way to get your body the proper nutrients that it needs while also getting your carb fix.  It’s easy to get a carbs from potato chips, pasta, etc. but rarely you’ll find someone snacking on some celery and carrots.

Step #4.  Eat Something After Your Workout.

After you’re done with an intense workout (hopefully.) your body is aching for some nutrients to soak up.  This is the time to feed your body protein and some starchy carbohydrates.  There are a lot of protein shakes out there that will do the job, click here for one of my favorites.

After your workout and breakfast are the only real times you’ll want to eat starchy carbohydrates because you’re body is aching for them and they’ll be put to good use before they’re converted into belly fat.  A lot of the times I’ll have a protein shake with 20-30g of protein with a banana or a little bit of whole wheat pasta.

Step #5.  Take Fish Oil.

Fish oil contains the necessary Essential Fatty Acids that will help enhance the fat loss process.  Research studies have found that just by taking fish oil alone it’s participants lost fat.  So they burned fat without eating right or working out.  Oh yeah, it’s also really great for your joints.

I personally take an alternative to the fish oil and use krill oil instead which has found to be better at than the former at burning fat. Click here for my favorite EFA krill oil supplement.

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That’s it guys and gals.  If you’re having trouble getting on a healthy nutrition program then these are the 5 steps to make sure you get on the right road.  Don’t wait until the perfect time to get started, start taking action right now and get it done!