A few months ago I started working out with a plan that Jeff had given to me.  I had a lot of research to do but was very excited to get started.  I have now completed 10 weeks and I feel so much better and stronger than I did that first day.  I should say that I also feel a lot more confident as well, which I think a lot of women would like to accomplish.  Below is the first blog post that I wrote about on that first workout.  

It’s Halloween! Why not start off this day with my first workout with my new routines?

 I was thinking of starting on November 1st but then decided…why wait? It is Monday, couldn’t be a better time to start this new stuff.

 Evidently everyone else thought the same thing because the gym was packed this morning. 5:00 am…you would think that most people would still want to be tucked in their nice, warm bed. I would have to say that it was about 3x as busy as it normally is which just means that there was either a recent promotion that encouraged a lot of new people to join or everyone was thinking about all the candy they would be eating today.

 Starting a new routine for me can be fun but can also make me a bit anxious. Not only do I have to learn new things (and most likely look a little bit ridiculous the first few times that I try the exercises) but there are a few areas of the gym that aren’t very female friendly that I will have to venture into over the next few weeks. One good thing about working out at 5am…not very many people are in those areas so that is just less people to embarrass myself in front of.

 Let’s talk about being embarrased at the gym. We are all self concious in some way. Right? At the gym I have done so many stupid things that I really shouldn’t get embarrased about anything anymore.

 What have I done? 1) almost fallen off a treadmill, 2) dropped my phone/music in the trash can (that has a big top so I had to reach in real far to get it back), 3) I sweat like crazy and my shirt is never dry when I am done with my workout, 4) I’ve knocked over those big yellow signs that tell you where there is a floor that is wet. How do you do that? Those are huge and yet I managed to not see it and have it fall. 5) I’ve forgotten my socks and shoes and come to the gym only to walk out again. 6) I’ve lost my jewelry and have been looking for it on my hands and knees so I can see under machines. 7) I try new machines and then find out many times later that I was doing it wrong the entire time…should I go on?

 Not too long ago I connected with a high school classmate who gave one of my friends a challenge for her blog. My friend started running and for the month of October she was going to write about her journey with running each day…all 31 days. I saw his comment that he left for her and jumped at the opportunity to also be a part of this challenge. To sum up the challenge…get healthy by following the plan that he puts in place and also write about it on the blog. I am not a great writer and didn’t get my degree in journalism like my fabulous friend, Cori, but I do like to share my experiences through my blog. I like to go to the gym and also like to try to motivate others to get healthier as well. I had a good idea what I was signing up for and over the last few days I have been taking measurements, pictures, filling out forms, looking to see what is in my fridge and cupboards and debating on whether or not I can drop my Diet Pepsi addication.

I started workout number 1 today. I tried some new exercises. I know I didn’t do them perfectly but it takes time to figure things out and feel confident. As the weights are feeling unsteady in my hands I just have to remind myself that I can do this.

This morning one of the hardest exercises for me was a Core Row. Holy Cow! This is really tough for me. Each time that I tried to lift up my arm as the rest of my body is in the air supported by my other arm and toes I just had to tell myself, “I can do this.”. My little sheet that describes the exercise also states not to move my hips. As I was laying on the floor of the gym after the first attempt I just kept thinking to myself, “How in the world do I do this without moving my hips?”. I have no idea what I looked like as I was trying to accomplish this exercise but I sure know that I didn’t feel confident this morning when I did this for the first time. During the second round…I felt a little bit more confident. When I repeat these exercises next week I am sure that my confidence will grow a tad bit more again.

I can do this. What can you try today that is new for you?

Jessica Williams

www.mominminnesota.blogspot.com

Woo, that was a lot of food! What do I do now? Oh my diet is blown up, oh well I will get back at it January 1st. Yep that is my goal January 1st I start my diet back up and I will lose this weight!

WHAT THE…….?

You are going to wait another month and an half because of a long weekend? Total B.S.

The holidays are a special time with family, friends and a ton of food. (We had 14 people at the house and we didn’t even make a dent in how much food there was.) But they wreck havoc on your fat loss goal. What can you do?

Imagine if you are driving down the highway and you get a flat tire. You pullover to check things out, yep, a flat. The uncommon sense thing to do: POP the other three tires just because you like matching things? No. The common sense thing to do, fix the flat and move on.

How not to be the uncommon sense person

1. Get back to your normal routine again:

Just get back your winning ways by keeping track of your food rules and meeting your workout goals

2. Workout just a little harder/longer:

Need to burn them calories up some how, so push a little harder and a little longer. Let yourself know that you are ALIVE! WOOOOO!

3. Don’t weigh yourself the day after a splurge:

Unless you are a glutton for punishment, it does take a couple of days of normal eating habits to get back to where you were. But after a fest of T-day portions it can be a relief that you got to pig out and help you get through the rest of the year.

4. Just let it go:

Thanksgiving weekend plus Christmas Eve and Day along with New Years Eve is a week put together. With only 37 days left in the year, that total splurge week comes out to 19% (7 divided into 37). That is small number to worry about. That means you have 81% of the time to make up and surpass the holiday fests. No big deal!

Happy Thanksgiving and Happy Holidays,

Jeff

PS now that Thanksgiving is over we can worry about Christmas and other Holidays. Not like the stores where they are getting their Christmas ornaments out in September

What is to be thankful this year?

Being a veteran, I want to thank the people who protect us and our way of life. A lot them go through crap, take crap, or are put in crappy places, situations, and dealing with people who we don’t want to know. And they do this day after day for us.

The family, they are the ones who have to put up with me! I get to see my kids grow up, learn new things and adapt to their world. It is amazing ! My wife, it is a joy to go through this world together and spend it with her.

Great friends, they put up with me just as much as my family. To share a beer or good meal while your telling lies is time well spent.

To my clients who have put their trust in me and provide a great training environment. They are also the reason going to work doesn’t feel like work.

To renewed friendship: If you haven’t talked to somebody in a while then you must call/write/email/send smoke signals and say hi.

I bring this up because my girl Jessica is writing an awe inspiring blog right HERE . I wait with anticipation for her latest post. So please go to her blog and leave a message/questions/rah rah/thank you/action step for you to do.

To all the people I get to learn from, either from their articles/blogs/dvd’s/manuals/books/seminars. It is because of them my clients get the results they are looking for. I just enjoy learning and teaching/coaching  people to through their goals. To see them gain confidence week by week, month by month. It is a rush.

Cardinals: 2011 CHAMPS!!

Packers: 2010 CHAMPS!! and looking good this year also : )

Captain America: The First Avenger, it is the one of the top 2 comic book movies ever!!

And for you, reading this blog. I am done messing around it, I will be updating this blog a lot more. Videos/articles/other stuff to read/poetry (yeah right)

Thanks,

Jeff

PS read Jessica’s Blog, she is telling like it is. In fact, as much writing she has done it has inspired me to get thing going on here. So here is to more updates!!

They say you should learn something everyday well here are 3 I learned: Quote or fact

1. “If your health is important to you, you will find a way. If it is not, you find an excuse.” Jeff Van Dam (a real person)

2. When you teach a 4 year old about sharing, they know the right opportunity to show it: My son was getting a couple of shots by the nurse. When she was done he told her it was her turn! He wanted to share the pain

3. Get out of your comfort zone it is the only way to grow as a person

Bonus

4. Visit this link and read the article on better sleep: HERE

I am going to start posting the workouts that my clients are doing on Tuesdays and Thursdays

Warmups

Complex 3 sets

Kettlebell Swings x 12

Kettlebell Pressouts x 8

Timed Set 30:30 Group A

Rope

Kettlebell Row

Explosive Step ups

Push up

Straight Leg Sit Up

Timed Set 30:30 Group B

Ladder Drill

High Pulls

Squats

Kettlebell Push Press

1-arm 1-leg sit up

Finisher: Prowler + 50lbs x 4

Get it started right just like Lisa and Kendra:

So sorry I am out of town and that means I can eat WHATEVER I want……… OH NO YOU DON’T!!

I am out of town but that doesn’t mean I can’t workout or eat whatever McDee’s put down. I shot a video of what I bought at Walmart to get through the next 3 days. I will have to post that later

But here is a quick video update:

Just TRAIN

Some times life is so busy that we can’t stay on target. Between vacations, the kids sporting events, music programs, and scouts….What’s a parent to do for their weight loss.

Here are some foods to hit at popular fast foods (most of the time I say avoid but time crunches happen)

Subway Turkey Breast

222 calories, 24 grams protein: 18 grams carbs (9 grams fiber); 6 grams fat

don’t skip on the veggies

Subway Oven Roasted Chicken Breast Sub (6 inches: no cheese)

330 calories, 24 grams protein, 47 grams carbs (4 grams fiber), 5 grams fat (1.5 grams saturated)

don’t skip the veggies

Quiznos Turkey Lite Sub (6 in, wheat bread)

334 calories, 17 gram protein, 52 grams carbs (3 grams fiber), 6 grams fat

veggies, veggies, veggies

On sandwiches if your Subway or Quiznos has spinach use that instead of iceberg lettuce. You can also hollow out the bread to get rid of carbs.

Wendy’s Roasted Turkey and Basil Pesto Frescata Sandwich:

420 calories: 21 grams protein; 50 grams carbs (4 grams fiber); 15 grams fat

Wendy’s Mandarin Chicken Salad (with Berry Balsamic Vinegar dressing; without crispy noodles):

390 calories; 27 grams protein; 34 grams carbs (6 grams fiber); 16 grams fat

McDonald’s Asian Salad with Grilled Chicken:

300 calories; 32 grams protein; 23 grams carbs (5 grams fiber); 10 grams fat

With salads try to go with balsamic vinaigrette or a different vinaigrette that taste great. The creamy dressing tend to be high in calories and carbs (sugar)

Those are six meals at a fast food restaurant that can be consumed and guilt free. If you study the content of the foods they have fruit, veggies, and lean protein (salt content not counting). Now just add water or even unsweetened tea with sugar free lemonade and you have a great lunch or dinner.

Bon Appetit

Jeff

Welcome to the new burbankdc.com. Now there is nothing on this website yet but I will be adding new content and new option for the member of my fitness and nutrition classes. Plus all the content that I was bring before.

As I have mentioned before that I am not a wordpress/computer guy. A new version of wordpress came out and when you upgrade it can take out everything if you don’t have your systems backed up. Which, I didn’t. That is okay because it has given me a new direction and motivation.

Welcome to Just TRAIN.

What is Just TRAIN? It is a simple little motivator for when things are down, it is two little words to fire ya up and TRAIN is an acronym for:

Time/Track:

Make training a priority

See where we are and where we need to go

Resistance:

People need to lift something heavy either body weight, barbell, dumbbell, or kettle bell

Anaerobic/Aerobic:

This is your energy system development.

Incentive:

This is your reward AND punishment section

Nutrition:

Nothing changes if you don’t eat right and the sooner you realize it the sooner you will see results.

Each one of these are very important into reaching your fitness goals. But why do we put ourselves through exercise and restrictive eating time and time again? Because we have a bigger GOAL of being HEALTHY. Because it is stupid to live life from sickness to sickness. It is time to be proactive toward your health and this is a simple method to remember what it takes to get there. Now even if you are an athlete, power-lifter, bodybuilder, or fat lost person you still have to follow the TRAIN method of reaching a goal.

Now over the coarse of the next few days I will take each topic and expand on them. Getting into all the fine details to help you reach your ultimate goal of being healthy .

Now Just TRAIN,

JEFF