It Was So Good, I Stopped Doing It

     Two conferences down and one to go. This past weekend, I attended the International Dance & Exercise Association (IDEA) World Conference. This was an easy one for me, it was in my hometown of Las Vegas. It was the 2nd week in a row that I’ve attended a fitness related conference. I have a personal connection with IDEA, because it was the first conference I attended, over 20 years ago. Throughout the years, I personally feel they have gravitated more towards the appeal of the “Big box” gyms and group fitness, but nonetheless, I like to stay current with all the trends in the fitness industry. There wasn’t anything new or revolutionary discussed in the lecture halls or on the trade show floor. 

     Twelve years ago, when TRX debuted at this show, it was revolutionary. No one had heard of suspension training before. Now they’ve become a main staple in the fitness world, with many people knocking them off and putting their spin on suspension training. Five years ago I came across sandbag training. It has since become a huge part of our programming at the studio and 2 of my coaches along with myself are certified sandbag instructors. I frequently credit Josh Henkin, creator of the DVRT system, with being very innovative in how he uses sandbags to improve the quality of movement and strength. New training modalities are rare and I frequently find myself going back to basic exercises for steady improvements.

     In this era of “what’s the newest thing”, we all have a tendency to get caught up in the new shiny toy. One of the reasons I review the workouts at the studio on a weekly basis is because it allows me to question myself. Are these the best programs for my members? Can I justify everything that we’re doing? Is there a better way? I will also go back to old workouts. This is when I find the “old gems” of exercises. An old gem is a great movement/exercise that generates results and has been proven to work. Like everyone else, I sometimes get distracted and move on to other exercises. If it works, why did I stop using it? I think many people look to exercise for entertainment. They get bored. Here’s an example. One of the objectives at the studio is to improve everyone’s upper back mobility. The area of the upper spine is called the thoracic spine or T-spine, as it’s frequently referred to. In the best case scenario, you want a stable & strong core, and a mobile T-spine. To see 3 exercises that can improve upper back mobility, watch the video below.

3 Quick exercises to improve upper back mobility 

     One of the 3 exercises in the video is part of our warm up at the studio. That means every time someone walks in the door, they should be doing this before they begin their workout. Now most of my members will agree that they need to move better. Movement quality is the foundation of my programming. You need to move well first, then you can get stronger. And, if we work at the right intensity, we can burn body-fat. It all starts with movement. After a few months, it’s common for our members to get a little lazy with their warm-up. That’s when we, as coaches, have to reel them in and explain how important these exercises are. They aren’t the most exciting things we do, but they are effective. Like many things with big outcomes, it’s the little things that we do that can add up and make a big change. 
See you at the studio.

47 Years Old and Still in School

 I’m back from a great vacation with the family and ready to get after it in the studio. Mid-June to August is typically the slowest time of the year in the gym business. I use this time to take a vacation, get some extra reading in, and attend workshops, conferences and clinics. Some consider this type of thing a bore. I personally can’t get enough. If you follow my writing, you are aware that I shunned attending conferences my first 5 years of being a trainer. It was due to my own immaturity; I thought I knew it all. Thomas Plummer, nationally recognized fitness consultant, refers to this naïve mindset of the rookie trainer as their “rite of passage”. Everyone goes through it. It was after I listened to strength coach/trainer legend Juan “JC” Carlos Santana speak at an IDEA conference in Maryland, I quickly realized how little I knew. That was in 1996. I’ve been addicted to learning and honing my craft every since and haven’t stopped trying to improve.

   Over the next 6 weeks, I will attend 3 separate conferences. This week the National Strength and Conditioning Association (NSCA) host their national show in Las Vegas. This will be a busy week for me, because I also wear the hat of state director for Nevada. One of my direct roles is to organize our annual state clinic. Trainers, doctors, physical therapists and chiropractors use these opportunities to earn continuing education credits. It’s a lot of work, but I enjoy having input in bringing education to our state. The NSCA is celebrating 40 years in existence and they always provide some of the top speakers and research in strength and conditioning.

   Next week, I’ll attend the Personal Trainer conference promoted by the International Dance & Exercise Association (IDEA). I intend on spending my time listening to lectures on running a gym/ studio. One of the fastest growing trends in the fitness world is the small studios. Just take a drive around your town and you can find a personal training, spinning, Pilates, or yoga studio in every shopping center. IDEA observed this growing trend and dedicated an entire weekend of classes and presentations on the business side of fitness. This should be a lot of fun. One of my biggest takeaways from weekends like this are the conversations I have with fellow studio owners in the hallways outside the lecture halls. Nothing is better than exchanging ideas with others who are in the trenches every day, like myself, trying to change people’s lives.

   Finally, in August, I will take my entire training staff to Long Beach, California for the Perform Better Training Summit. This is the mother-ship of all training workshops. They will have 25-30 speakers present over 3 days. I’m friendly with a few employees of the company and know that they receive over 300 applications from people interested in speaking. This is where the “Best of the Best” will be. I’ve listened to Olympic coaches and interacted with the industries elite and most successful trainers at this event. It never lets me down. It’s an extra honor that one of the speakers has asked my team to help with his hands-on demonstration. Josh Henkin is the creator of the Ultimate Sandbag, a tool we use at the studio. I make it a requirement that all of my team members attend and I pay for their entrance. Everyone that works with me knows that I highly value education. The fitness industry is a living thing. I have changed and evolved my philosophy on training and protocols throughout the years. I have accepted that there is always a better way. For the sake of the people I work with everyday, I’m always on the lookout for the best way. My attitude is that if you’re not improving, you’re getting worse.

   I hope you had a great 4th, didn’t eat too many hotdogs and aren’t missing your workouts. Temperatures are breaking records, so stay cool and hydrated.

I’ll see you at the studio.


You Asked Me for the Time, Not How to Build a Watch

   I’m preparing to soon leave for my annual vacation with my son & wife. This time always brings mixed feelings. I just got over the feeling that it’s OK for me to take some time off and that I’ll be a better trainer and studio owner after I return refreshed from my trip. As a business owner, I battle with the emotions that if I’m ever not working, I’m slacking off. I know this is typical behavior of a work-a-holic, which I admit to lean towards, at times. It’s also typical behavior for entrepreneurs. I’m both, so I guess I’m doomed. A few years ago, I realized I struggle with taking time off. I decided to always book my vacations 1 year out and paying for them in full 2 months before the trip. This approach has forced me to take the time off. If I waited 3-4 months out to book the trip like many people, I would never take them. This is like suggesting to one of my studio members, who wants to lose weight, to eat a healthy meal before they go to the 4th of July barbeque. It’s all about creating a strategy for success. 

     My vacation will include lots of beach time with my family, reading, and reflection time. When you’re out of the day to day struggles of business, you can take a step back. This allows you to think clearer. I look forward to these times. It was last year that I came to understand one of the things that I do pretty well,  which is taking complicated fitness ideas and training principals and delivering them to the general public. The names “Pavel Tsatsouline”, “Juan Carlos Santana”, and “Dan John” may not mean anything to you, but in the world of strength and conditioning these men are living legends. In 2001, Rolling Stone Magazine named Pavel our country’s “Hot trainer” and pictured him with a kettlebell in his hand. He has been credited for popularizing the kettlebell in the US. Juan Carlos, or “JC” as he’s known in fitness circles, is considered the father of functional training. He has been a huge influence in how I train people and I have adopted many of his training strategies. Dan John is a top writer on strength and conditioning. His blog is legendary for its impact on the fitness world, but he’s probably most famous for creating the Gobblet squat and popularizing the benefits of loaded carries in exercises programs. These are 3 men I follow, that many of you have never heard of before, and unless you are pursuing a career in fitness or strength and conditioning you shouldn’t have to. 

     I feel that it’s my job to read and decipher the information and then present what may be relevant or beneficial for my members. Each one of these gentlemen do a great job of presenting information, but it’s more for the seasoned veteran. Not one of these guys is famous for their compassion for people looking to lose weight or handling the rookie in the gym. It’s similar to Ted Williams, the famous baseball player of the Red Sox, when he became a manager. Many considered his stint as a manager a failure. Known as “the greatest hitter that ever lived”, he would tell his players to just go and hit the ball! Not a lot of compassion and listening to his players. His approach to coaching players was the opposite of Hall of Fame Yankee’s manager, Joe Torre, who was recognized for handling the many personalities in his locker room. Joe was known for getting the most out of each player. He would quickly identify how to deal with each player and give them what they needed. I feel that I do that with each of my members. Most of my members could care less how to hang clean a sandbag or use the TRX suspension system. After I explain how these tools utilize many of the larger muscles of the body, are easy to learn, and will play a role in burning body-fat, they are all in. I have yet to have a person that comes in ask me, do you have sleds I can push? They don’t want to know how to build the watch, they just want to know the time. Dropping body fat and looking leaner is what they want. Next week, I’ll read more about how the body works and peruse new and innovative exercise programs, so I can continue to give my people the correct time at the studio. 

See you at the studio.

Obliques Are the New Glutes

         What does Thomas Ford, Ray Kroc, and Steve Jobs have in common? Amongst many things, they are visionaries. The new buzz term is “disruptors”. CNBC defines them as people who create innovations that change the world. Another way to put it is people who don’t accept the current status quo. They know there is a better way. Ford knew there was a better way to travel. Kroc knew there was a better way to get a meal quickly. Jobs knew there was a better way to get information and music. I don’t think many would argue with me that these three deserve to be on the Mt. Rushmore of iconic visionaries. Creating something that didn’t exist before is very challenging. In my world, the fitness world, new concepts aren’t created every year. What happens, like in many industries, old concepts are recycled frequently. This is why, when a new training modality surfaces, it sends shock waves throughout the industry. 

     Suspension training was revolutionary. Randy Hetrick created the TRX suspension system and fitness hasn’t been the same. The same can be said about what Josh Henkin is currently doing with the Ultimate sandbag using his dynamic variable resistance training system (DVRT). Movement training is the rave now and, as an industry, we’re all learning that we aren’t built like Frankenstein. We can’t train individual muscle groups. Our bodies move in patterns within multiple planes of motion (sagittal, coronal or frontal, and transverse), and we should train on multiple planes. 


    For the record, I am in agreement with this thought process, and follow this protocol at my training studio. I prefer not to try and create something new but to follow forward thinking people who challenge the status quo like the famous names I mentioned in my opening sentence. One of those forward thinking people is Dr. Stuart McGill, or Yoda, as I like to refer to him. This man is, hands down, one of the most informed people on lower back mechanics and he has a heavy influence on the fitness industry. His lab has produced much of the research on lower back disorders and the core. He’s written multiple articles on how to train the core and how the muscles of the core respond to exercise & stress. Many cite him as the reason why the plank has replaced the crunch as the most productive way to train the core. What some lose in the translation of his articles is that it’s not the standard prone plank that he highly recommends, but the side plank as one of the most effective exercises you can perform for your core. 

     What I’ve observed at my studio working with clients is how people are very competent when working in the saggittal plane of motion, but once you either change or add an additional plane of motion, such as the frontal or transverse planes, things have a tendency to go sideways rather quickly. A common problem is that people will tend to fatigue a lot quicker in these two latter planes of motion. It was Henkin who joked, “obliques, which are used extensively in the frontal plane, are the new glutes”. 

     It was around 5 years ago that we all learned we needed to work our gluteus maximus or glutes more. Terms like “glute amnesia” become the buzz in conversations at the local Starbucks. I knew it was getting trendy when Tiger Woods stated his inability to fire his glutes as an explanation for his poor play at a major. More deadlifts, Tiger. To get back to training obliques, what I think we need to concentrate on is, not only training the obliques, but our ability to efficiently use them as our overall body starts to fatigue. A drill I like to coach at the studio is to have someone maintain a side plank as they use a battling rope. I observe to see if they can maintain stiffness in their side plank as they breathe hard and start to fatigue from the ropes. To see a demonstration of this exercise, watch this video.

Give that a try and let me know if you think obliques are the new glutes. 

See you at the studio.

The Hardest Workout at the Studio

   It’s the first week of May and summer is right around the corner. My son completing the 4th grade and going on summer break is also 5 weeks away. As far as he’s concerned, it can’t come sooner. Then the trick will be keeping him occupied for the summer. My wife does an amazing job with this. It’s not just about keeping him occupied, it’s more about keeping him challenged. Overcoming daily challenges is so important for us to help with progress. Summer is a great time for him to kick back & recharge, but we don’t want him to completely shut off his ability to handle challenges. The level of the challenges will vary from small to moderate, but nonetheless they need to exist. Overcoming challenges has become a part of training for CEOs. Workshops created by retired decorated military officers & navy seals have grown in popularity. Jocko Willinik, popularized from the Tim Ferriss podcast, has been thrust into the national spotlight for his week long boot-camps for CEOs. His boot-camp is famous for drills in leadership and daily disciplines. 

     Coaching people to do things that they don’t want to do is one of my strengths. I have been fascinated with helping people to overcome obstacles and maximize their potential. I read a lot about tenacity and the benefits of persistence. There is a classic study that gave some children a math problem that couldn’t be solved. They timed the children to see how long they would keep at it before they quit. They have been able to correlate these kid’s successes in school to their ability to persist. The longer the child worked on the problem, the better they performed in school. Angela Duckworth has a famous Ted Talk called Grit: Passion and Perseverance. If you have 6 minutes, you can view the talk below.

Angela Duckworth Ted Talk

Listening about how people overcome challenges was my inspiration for the Torch Challenge we had in the studio last week. In the Challenge you have 15 minutes to complete:

  • As many gobblet squats holding a kettlebell in 2 minutes (28kg kettelbell for men/ 16kg for women)
  • As many overhead presses with an Ultimate Sandbag in 2 minutes (55lbs. bag for men/ 35lbs. bag for women)
  • As many inverted bodyweight rows using the TRX suspension system for 1 minute
  • Push a weighted sled as far as possible in 2 minutes (305lbs for men/ 205lbs for women)

     This event was a huge success. The level of intensity was high and many members performed personal records. There was no charge to participate. It’s open only to members of the studio. We schedule every member for the challenge so that they will have one of my coaches to count their repetitions. The quality of each rep is strictly enforced and every rep is earned. Afterwards, we award a male & female winner. The last 2 female winners admitted training all year with the end-goal of winning the trophy. One of the consistent outcomes by the members is their own amazement at what they can do. A famous strength coach, Dan John, has lectured that you should have some type of assessment to prove that your training program is working. Prior to the Challenge, I trained people without showing them solid proof that what I was doing was making them stronger. People frequently commented that they felt stronger. We saw changes in dress sizes, on the scale, and in the mirror. I wanted more. I wanted to blow their minds on what they could do strength wise after following our training protocol.

     Some people consider perseverance as courage. My goal of the challenge is to show people that under our guidance they have substantially improved. All things said, it was one of the hardest workouts administered in our studio, and everyone involved feels better for completing it. It’s funny how life works. 

See you at the studio.



Are We Talking About Practice?

     I recently had a work desk built for Tiffany, our operations manager, at the studio. It was a big deal as it marked a benchmark for the studio. As our operations manager, she handles all of the day-to-day issues outside of actually training such as scheduling of appointments for members, handling walk-ins, tracking inventory of our retail items etc. We’ve been open for 18 months and as we’ve grown the need for someone to handle these necessary tasks has become dire. As an entrepreneur you do your best to handle a lot of the odd & ends initially, but eventually you run out of time in the day. I personally came to a realization that my time was better spent training my coaches on strength and conditioning, working with members privately or in semi-private groups, and writing. It took us 18 months of a little chaos to know exactly how we needed the operations desk to be set up. We needed to have multiple consultations with prospective members. We needed to see where a good location for our retail should be. We had to have a set up that was functional for our needs. We had to go through this process to truly know what would work for us. The outcome is that Tiffany has a very efficient set up that works for both her & the members. After giving it some thought, isn’t that the way to approach almost anything? To initially go without and create a void, so when the opportunity arises you know what you need for certain.
     I look back on my personal training career and recognize that a large part of my job is to convince people to embrace the process of healthy eating and exercise. Squats, kettlebell swings, and TRX rows are the process to get them to where they want to be. Leaner thighs, defined mid-sections and bulging biceps are the outcome. The hours with me at the studio are the necessary process to get them to their outcome. If they aren’t willing to complete that process they will not get their desired outcome. This may sound like common sense, but many people never come to this understanding. I have never had a person come to me looking to be a master kettlebell instructor. I have had woman come to me looking to tone their glutes. I have a saying that the easy part is paying for the training. The hard part is what follows. 

     I had a client years ago who brought in a Men’s Health magazine showing me the cover photo of Gerard Butler after he filmed 300. Computer generated imagery (CGI as it’s commonly referred to) or not, Butler was in top shape for this movie. In the article, he discusses his complete obsession over exercise and eating that he had to do for 3 months in this role. He had to get into impeccable shape for the role and then maintain it during the filming. He trained 3 hours a day. He woke up in the middle of the night to drink protein shakes. They would film all day and train for 3 hours afterwards. He admits that he could only maintain a level of this ultra-intensity for a brief period. So back to my client, he shows me this and says “Let’s go for it”.  I try to explain to him that this is an extremely intense process, also one that is not healthy to maintain for the long term. Against my suggestions, we embark on this journey. 

     During our first workout he stops after a set to discuss his weekend. I tell him to hold that thought because I want to limit his rest time to 15 seconds. He tells me slow down, that we have time. I explain that to get his metabolism ramped up we need to watch his rest time intervals. He didn’t like that our normal chit-chat time got curtailed. 

     Next, I gave him a full-body circuit workout I wanted him to do 2 days a week outside of our 3 day a week workouts. Two weeks in I checked in to see how he was doing on these workouts. “Got busy with some other stuff, couldn’t get them both in.” The end to our experiment came when he took his wife out to breakfast and had a muffin loaded with butter with his meal. A food Nazi I’m not and I have adopted a balanced approach to nutrition that allows treats and rewards from time to time. In order to fulfill what he wanted though buttered muffins weren’t on the menu. I explained that we should keep to our prior program of getting stronger, leaner and improving his mobility at a more relaxed pace. He agreed and we throttled back some of the intensity. To get the extreme outcome he was looking for, he wasn’t willing to embrace the process it required. This was a big lesson to me. When goal setting with members and clients, I need to clearly draft a picture of what is required to get the end result they want. This picture usually includes 3 days a week of intense exercise for 45 minutes to an hour, including a diet rich in colorful vegetables and lean proteins.  I ask them to drink lots of water and together we come up with a strategy to deal with stress. 

     College basketball Hall of Fame Coach, Mike Krzyzewski, frequently discusses that one of his rules to building a championship team is getting them to embrace practice as part of the process. When someone comes to me looking to drop 20-25 pounds over a 3 month period, pushing sleds across turf, swinging ropes and kettlebells become part of the process. My recommendation is to try and enjoy the process. Make that one of your goals and the outcome you desire is sure to happen as a by-product.  I’ll see you at the studio.

Who Coaches your Coaches?

     As the paradigm shift in the fitness industry continues, with more movement based training clubs and less machine based facilities, the need for quality coaches will continue. Swinging a kettlebell requires more instruction than sitting and putting a pin in the weight stack. My prediction that all gyms will transform to functional training, as opposed to selectorized and isolated based machines isn’t such a reach. This change started three to five years ago. The dilemma faced by many club owners is that after bringing a new trainer on board, education is either classified as an elective or provided on a very limited basis.
     Training of gym staff and coaches administered by ownership has been around for years, but poorly executed. Shadowing a seasoned coach has been an industry accepted protocol. This is where the fitness world can take some inspiration from the business world. Companies have seen the importance of staff training programs and used them as an opportunity to set themselves apart from their competitors. Many institute their own training centers and universities. Ray Kroc has been considered a pioneer in the business world with his success in the branding and creation of McDonalds. It’s been well documented how his creation of Hamburger University in 1961 help drive the growth of his fast food empire. Franchisees were trained there on the proper methods for running a successful McDonald’s restaurant. Hamburger U utilized a research and development laboratory in nearby Addison, Illinois to develop new cooking, freezing, storing and serving methods. Today, more than 80,000 people have graduated from the program. In the entertainment world, Disney University created by Walt Disney. Staff members, referred to as cast members by the Disney organization, are taught a range of information which include Disney heritage and traditions, personal and professional development, and on the job training. Although Disney University is not an accredited institution, courses are primarily designed, developed and delivered by experienced learning professionals. The success and growth in both of these organizations hopefully demonstrates how important staff development is.
     Client assessment, program design, and implementation of a strength and conditioning program requires more than a few hours of watching a fellow instructor and needs to be better valued from ownership. The successfully run operations have adopted solid training curriculum and have put staff in place that carry the responsibility of teaching fellow staff and team members. As the landscape of small training (2,000- 10,000 sq. ft) gyms expands, this concept needs to become more of a standard, not an exception. One of my core beliefs is that my studio will be a leader in the Las Vegas market due to the quality of instruction that a trainer receives once on board. 
     In my 4th year of being a trainer (1994), I worked as an independent contractor, renting floor space at a Gold’s gym on the east coast. In the early nineties, this was the norm. Gyms didn’t want the extra liability or payroll of a staff. They allowed anyone with a fanny pack and who considered themselves a viable coach, to pay the gym by the client and have full usage of their gym. It was at this time I met a fellow trainer, Mike Ryan. One of the benefits of Facebook, outside of posting what you had for lunch, is connecting with people via their “People you may know” algorithm. After connecting with Mike on Facebook I was able to see that Mike is currently an educational director for the fitness chain, Equinox. After opening my club and understanding the value of educating your staff, I was very curious on what he did and how a health club giant such as Equinox, valued education. Equinox, originated in New York City, has always branded their trainers as industry leaders. What I soon found out was that Mike was part of a team of teachers whose sole responsibility was educating the training staff. Apparently Equinox views it as a 2-part win. First, to guarantee that their staff maintains a lead in highly competitive markets such as NYC, they couldn’t risk relying on their staff to educate themselves on training. They had to make how much you know, part of how you get compensated. The more certifications and education you receive under their guidance, the more you can see in your paycheck. They have incentivized a coach’s income, not on how much you train, but on how you train. Secondly, in hot markets where trainers jump from gym to gym, they wanted to create an added value of why someone would stay with their team. This is a strategy that I have completely adopted. Help them to be better at their job and inspire them to want to stay with you. Make education an added job benefit. 
     As a small business owner, I have learned early on, that it’s not always being first to do something. Sometimes, it’s about taking an idea and executing it better than your competitors. I’m sticking to my plan of coaching my coaches to be the best. By doing this, I feel confident we can build a great staff and guarantee the quality of training at the studio. I’m not the 1st, but I’m pushing to be the best. 

See you at the studio.

A Bit of Advice from 1 of the Best

     I have recently become a big fan of motivational speaker Jim Rohn. Mr. Rohn passed away a few years ago and some of his early lectures and workshops are experiencing a bit of resurgence. Jim was one of the early pioneers of motivational speaking. Tony Robbins speaks about when he was 19 years old and went to see Jim speak for the first time. He talks about how he left and immediately began to incorporate many of the simple lessons he learned that day to build his tremendously successful empire. Jim’s philosophy is timeless and I have experienced some minor success using it. It resonates so much with me because it’s about doing the little things everyday to be great.

     How many times have you read a book looking for 1 life changing thing, or listened to someone speak hoping to get 1 golden nugget? If you research some of our great leaders, you hear this same similar and consistent theme.

John Wooden- Coaching


Warren Buffet- Investments


Jim Rohn- Motivation                                          Colin Powell- Leadership

Jim-Rohn   Powell-Colin 

     Be disciplined and consistent in doing the (right) little things every day. The metaphors are endless- “How do you eat an elephant? One bite at a time.” We all know the story about the race between the tortoise & the hare. Why are we drawn to the quick fixes? Losing weight FAST remains one of the top things which marketers pitch. Enter weight loss into Google and see how many searches you come up with. It’s endless. Here are my suggestions. Eat more vegetables, exercise 4-5 days a week, drink plenty of water (3 liters daily), and practice stress coping mechanisms, like daily meditation. I guarantee you’ll be substantially better in 90 days. The selection of produce in grocery stores has never been better. Fruits and vegetable are no longer seasonal. You can get things all year round. The last time I checked there were over 20 different brands of water in my local store. Since I opened my studio 14 months ago, 4 other gyms have popped up within a 3 mile radius of my place. Believe me, there aren’t a shortage of gyms or places to exercise. Why are we still suffering from lack of exercise, veggies, and water? Not sexy enough?

     I think I have the answer. As easy as it is to do the small things to be better daily, it’s also easy NOT to do the small things daily. Mr. Rohn defined a failure as “a few errors in judgment repeated every day”. And to really give you something to chew on, some of us spend a large portion of our time and energy on doing the little things that make us worse. To date I have never seen a person eat 1 bad meal and gain 20lbs. Unfortunately that bad meal on Saturday night, sometimes leads to poor choices at lunch on Sunday, which leads to another bad choice on Tuesday at breakfast. 3 Months goes by and you’ve made 35 bad choices and have the 10 extra pounds to show for it. It wasn’t that single dinner. I’ve always been a fan of moderation. I believe you can be 85% good and 15% not-so-good and make big improvements. That may sound like I’m contradicting myself, but this is a plan for maintenance. If I wanted to drop body-fat I would approach it at 90% good & 10% bad. I use this approach with my exercise also. You won’t regress missing a workout once a month, missing 1 workout every week will hamper your progress. I bring up this topic because during the next 45 days you will have plenty of opportunities to blow your diet or miss a workout. Look at your schedule ahead of time and make a game plan. I actually added an extra workout to our gym schedule this week to help people out. Schedules are off. Family is in town. I know it’s hard. Missing that workout or by making the Thanksgiving holiday an excuse for a bad eating week, as opposed to a single evening, is setting you up for failure. Eat before you go to your company Christmas party. Make a plan and stick to it.

     I’ve contemplated documenting my personal exercise & eating regime in the New Year on my blog. I personally think people will be bored and tune out after a few weeks. There are no secrets. No special ratios. It has lots of veggies, lean proteins, and sweet potatoes. My workouts are pretty much what I do with clients and members of my studio. I do need to improve with my water intake, and my son & I love having a cupcake for dessert on Sunday nights. The point is, like Mr. Rohn’s advice and the advice of many great leaders, obsess on practicing discipline daily for long term success. Over time, your willpower will improve, and your results will grow exponentially.

     So as we all start to think about tomorrow’s big meal, don't eat it and feel guilty. Enjoy your holiday and get back on track Friday. Finally, I want to wish you all a very Happy Thanksgiving.

See you at the studio.


The End of Group Fitness


     I recently read a published article from an acquaintance about how group fitness was currently experiencing a bad rap and taken a turn for the worst. The article centered on the lack of personalized attention, repetitive programs, and poor coaching. It’s this exact reason why I typically refer to my small-group workouts at the studio as a “session” or “workout” instead of a class. Members and some of you reading this article, will call them “classes”. I’ve never been a fan of that because I picture a group of people following a trainer in a one-size-fits all stale workout in a class. I understand, that is just my personal bias and hang-up. When evaluating and ranking elementary schools, one of the biggest factors is the class size. I don’t care how credentialed the teacher or stellar the curriculum, the larger the group, the more it’s going to affect the quality of the teaching. We all learn differently, so it’s the initial job of the teacher to determine how someone learns, then adjust to it. That’s easier said than done, and at times, not very realistic. Some people are visual learners, others are oratory, and then there are those who are kinesthetic learners. It’s my opinion that as a group grows in size the instruction gets diluted. In the NFL, for example, a team has 53 players plus 10 on the practice squad. That’s a total of 63 players. If you observe a practice you’ll see a head coach, 3 coordinators (offense, defense, special teams), and multiple position coaches (quarterbacks, running backs, receivers, linebackers, etc). The average coach will work directly with 3-7 players. Many agree that in the NFL the difference between winning and losing is the quality of the coaching.

     Before I opened the studio I ran a beta-test on how large I could go, in regards to the size of a training group, before I felt there was a drop off in quality of instruction. Also, was it sustainable? I didn’t need anyone to tell me. I wanted to use my 25 years of experience and make my own decision. In the past, I’ve been able to teach 10 people at once. I felt the personalized attention was good, but afterwards I was drained. I knew that I could not maintain that 6 days a week, morning, noon & night. More important, I believe that what gave me success over the years was how I treated each client as an individual. I didn’t want to sacrifice that experience or quality to simply pack them in. So I determined after 1 year of testing, my small groups would be maxed out at six people.

     I was able to personalize it to everyone’s needs and observe everything. I wanted each person to feel that they had a private workout with me. There are a few considerations: type of workout, equipment used, and gym floor layout. Small group training is on the rise. That’s a good thing. My studio is a small training facility, so I feel on the right side of the curve. That doesn’t mean you have to sacrifice the one-on-one vibe to accommodate small groups. When you walk into our place we always greet you by your name; remember “Cheers”? We introduce fellow members to one another if they’re going to be training at the same time. As we warm up, it’s not uncommon for someone to share what’s going on in their life. Some choose to keep to themselves. I call this part of the workout (the warm-up) “the get your mind right” time. Members will foam roll and perform a few dynamic warm-up drills as they prepare for the upcoming workout.

     What fellow trainers need to realize is that you don’t have to throw away the personalized attention because you’re training multiple people. People need to realize that a competent coach should be able to adjust to their needs in a small group setting. It is a skill. My coaches will tell you it takes a few weeks to get accustomed to it. It does work and I believe is the future of personal training. More people know and value the instruction of a certified personal trainer and are investigating various opportunities to get access to it. People are willing to share the time and attention of the trainer. It’s possible to have a beginner next to an advanced person without a drop off in quality. 

     Here’s a quick story that just happened this past Friday at the studio. New member Mary walks-in at 5:45am. She has just purchased our 21 day quick start program and is coming back from years of in-activity. She’s overweight and has a few mobility issues. She heard about us from a friend who’s been training privately with me for years. She has wanted to work-out for years but felt too self-conscious to join one of the larger big-box gyms nearby. Upon coming in I tell her two other people will be joining her for our 6am TRX Flow workout. TRX Flow is a 50 minute, full-body mobility, strengthening and core workout. We use the TRX suspension straps exclusively. Mary seems a little apprehensive. She asks “Are the other people advanced?” I tell her both are intermediate level, and have been coming for over 6 months. The other two arrive. Throughout the workout, I make multiple adjustments for both Mary and the other two. Some of the exercises I regress for Mary. A few I progress for one of the others. The next 50 minutes is filled with sweat and a lot of laughter. After we’re done, Mary gives a high five to one of the guys and shouts “That was awesome”. I smile to myself. That’s what I see every day in my place. That’s what we do. That’s what J & D Fitness is all about.

See you at the studio.

It's All About the Motivation

     I’m currently running a challenge at my studio. It’s the 5 week Back to School Body-fat Challenge. We’re in week 3. 1st place winner gets $500 cash plus a few private training sessions with me. We have approximately 75 members at our place (combining people who train privately & our semi-private training program). We had 26 people enter contest. It was our biggest turn out yet. My reason for running events like this is to create urgency. People hire personal trainers for multiple reasons. Education- they don’t know what to do, or don’t want to get hurt. Motivation- they need someone to push them beyond what they can do on their own. Accountability- they need someone to make sure they show up. You may fall into one of these buckets, or may have a finger in each. As someone’s trainer I find that it’s part of my job to help stir up your motivation and to inspire you to maximize your fitness potential.

     This is the 4th time I’ve hosted this contest. Each year I’m getting better at promoting the challenge. This year I gave all members fitness journals prior to the kick-off to track all of their workouts & eating habits. This extra bit of accountability has gone over very well. Making poor meal choices is one thing, writing it down takes it to a different level. I also created a separate Facebook group only for those in the challenge. I wanted this to be a place where people can share tips, workout updates, motivation, daily struggles and everything else that comes along when you enter a challenge.  Social media is a great tool for accountability. I’m surprised with how much engagement has been on the page. Everyone doesn’t post comments, but I have had a few members tell me that they go on daily to see if anyone has posted something new.

     Because we are in midst of the challenge and I want to push everyone to see a change in their body, workout intensity has been at a high. One of my mantra’s with exercise is that you need a goal. You wouldn’t get into your car & just drive, you usually have a destination. I’ve noticed that people are able to push themselves more when there is a tangible goal. As a whole, it’s been great. I like that people view the workouts and eating as the competition, not each other. This is where I sound corny, but I wish they all could win. And NO, I’m not giving everyone a trophy. In 17 days, I will be handing 1 happy person $500 cash & 3 training sessions for a job well done. I’ll keep you posted.

     Forget Hilary, forget Trump and vote for us. We are entered in this year’s Best of Las Vegas competition sponsored by the Las Vegas Review Journal. If you already voted for us, thank you. If you haven’t voted yet, I’m asking for your vote now. The link to vote is below. After clicking on the link please click on the Fitness Trainer tab and enter “J and D Fitness”. Thanks again & wish us luck.

Best Of Las Vegas Voting ballot


J & D Fitness
4180 South Fort Apache Rd,
Las Vegas, NV 89147