The Master Coach's Rant

How To Melt Off Excess Pounds With Natural Remedies

2009-02-10T19:55:00.000-08:00

For many years now I've had the pleasure of helping men and women get better looking and better performing bodies.

Now, even the people who think they're eating correctly are usually eating like crap.

Seriously, I'll ask someone if they had a healthy breakfast and they'll earnestly reply, "I had a GREAT breakfast! A muffin and orange juice!"

Well, any kind of a breakfast is a start....

Even the dedicated ones, the gals with a kitchen full of cookbooks and the guys with a pantry full of supplements make the same mistakes over and over.

Despite what you've been told, a chicken breast and white rice is NOT a healthy meal.

Hell, it's a lot better than what most people shove into their mouths.

But it doesn't kick your metabolism into overdrive and give you the vibrant health and energy you need to live your life to the fullest.

I know that you can fuction adequately even on a crappy diet. But do you ever feel weak, fatigued, or sluggish?

How much more would you get done if you were full of energy?

How much better would your life be?

My nutrition leaves a lot of room for improvement. But I'm getting better about it, dang it.

I want to help you improve yours, too.

So for at least the next week we're going to share some incredibly powerful foods that will not only help you look better, they'll help you feel better too!

Here's the deal: Each food is chosen because of powerful, almost drug-like effects it will have on your body.

And here's your strategy: Buy a specific quantity of each once a week.

Your goal: To finish off the amount by the end of the week and your next shopping trip.

Simple. And effective. Especially for those of us who have busy lives and can't measure and prepare each meal down to the gram.

Starting tomorrow, each day we'll go over a specific food that will

Stimulate your body's own healing and fat loss processes
Boost your energy level
Restore your vitality
Help you reach your ideal weight
Boost your endurance
Revive your sex drive

And probably most important:

Makes you feel good all over

That's all for today!

Oh, one last thing: I'm starting a brand-new training program that's already giving people UNBELIEVABLE results, but I can't write about it on this blog. It's for friends of mine and insiders ONLY.

If you're interested, send an email to LDWold (at) Gmail.com with your contact info.

But hurry, since we're going to get rockin' on this right away!

~ Luke Wold

PS - I've started a youtube channel where I'm supposed to be posting exercise videos and fat loss tips, but instead it's been me acting like a goofball.

Check it out at: Carson City Personal Trainer

Eat, Pray, Love Carson City!

2009-01-21T20:17:00.001-08:00

A fit and healthy gal named Elizabeth Gilbert wrote a best selling book called “Eat, Pray, Love.”

In it, the skilled writer Elizabeth chronicles a year she spent divided between:

Italy (Learning how to love eating)

India (Learning how to love praying)

Bali (Learning how to love loving)

If you haven’t read it, don’t worry. I won’t spoil any surprises.

During four months Elizabeth spent at an Indian Ashram a fellow student gave her some great advice…

Indian Ashram

One day she was whining to him about her frustrations.

He could have sympathized with “Boy, that’s tough.” Or he could have criticized with “That’s nothing, stop whining!”

But he didn’t do either one.

Instead he said this…

“It’s a pity you’re the only person in the history of the world who ever had this problem.”

Isn’t what he said great? We ALL have problems, frustrations, fears, and doubts.

The thing to realize here is that problems can be overcome. It it’s been overcome once, somewhere, by someone, it can be overcome by you right here, right now. Her friend was giving her perspective.

She Had REAL Pizza In Italy

He went on to say:

“You need to learn how to select your thoughts just the same way you select what clothes you’re going to wear every day. This is a power you can cultivate.

If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.

Drop everything else but that.

Because if you can’t learn to master your thinking, you’re in deep trouble forever.”

This is some powerful stuff.

Bali Looks Like Fun

In my Metabolism Makeover course we an abundance of techniques to help you master your thinking and accelerate your results.

Here’s one of my favorite exercises to find where your thinking is holding you back:

We’ll assume a goal of losing 5% of your body’s fat.

Now seriously ask yourself “What could I LOSE while working on this goal?”

Here’s a small sample of answers I’ve seen (with a rebuttal):

“I’d have to buy new clothes!” (How can THIS possibly be a negative?)

“My kids won’t want to eat healthier foods!” (Hey, YOU’RE the parent. Show them how much you love them by keeping them fit, healthy, and energetic)

“I’ll have to invest in a trainer!” (Having a trainer with a proven plan is often the deciding factor between success and failure)

“I’ll have to spend hours and hours in the gym!” (It only takes four 30 minute sessions a week. Couldn’t you find a few hours during the week where YOU are the most important thing to do?)

“I don’t like to sweat” (Get fat and you’ll sweat trying to tie your shoes)

“It won’t be any FUN!” (Find an a fun, energetic, knowledgeable trainer and then enlist a friend to sign up with you. It’ll be more fun than spending the next 20 years avoiding seeing yourself in the mirror, I promise)

"I'll lose all my friends!" (If your friends would leave you for accomplishing such a healthy and fun goal, they weren't your friends in the first place)

There are literally dozens of other objections and avoidances people list if they’re honest with themselves.

We subconsciously let these small fears keep us from taking action towards our needs, wants, and goals.

Bali Again!

So make your list of the negatives of achievement. Take a good hard look at it.

Couldn’t you quickly overcome all of them, if you wanted to?

Of course you could.

Don’t let your past control your future.

Re-read the title of this post, get moving, and don’t forget to Eat, Pray, and Love.

Committed to your success,

~ Lucas Wold

PS - Here’s more of wisdom from Elizabeth Gilbert:

“The inability to open up to hope is what blocks trust, and blocked trust is the reason for blighted dreams.”

Trust yourself.

Elizabeth Gilbert

I Like Winners: Sport and Selfhood

2009-01-20T18:42:00.001-08:00

Where I'll be on Thursday night:

I Like Winners: Sport and Selfhood
Curated by Marjorie Vecchio
Catalogue available, essay by Jesse Aron Green
Designed by Ellen Drewes

I Like Winners: Sport and Selfhood will survey how sports are used as subject matter, thematic material and form in contemporary art.

While most exhibitions about sports center around masculinity, this exhibition will provide a much-needed broader look at how and where sports are utilized in the arts. Each of the twenty-four artists includes one to six pieces of artwork in the exhibition.

The artists live all over the United States, including Reno, and are of very different careers levels and media, including video, photography, painting, sculpture, performance and installation. Some artists will make new work for the exhibition, and others have backgrounds as professional athletes.

Over ten artists will be in town for the panel discussion on Thursday Jan. 22. We hope to see you there for this lively and unique event!

Artists include: Adam Taye, Arthur Gibbons, Ben Coonley, Caitlin Parker, Carlin Wing, Charles Fairbanks, Chris Carnel, David King, James Jaxxa, Jeffrey James Mohr, Jennifer Locke, Jim Finn, Jonathan VanDyke, Judy Linn, Lisa Young, Lucas Michael, Mara Bodis-Wollner, Marie Watt, Matthew Slaats, Project Moonshine, Rob Carter, Tad Beck, William Lamson, and Young Jang

Jan. 20 - Feb. 13, 2009: Exhibition run
Jan. 22, 2009 - Opening reception 5:30 - 6:30 lecture and panel, 6:30 - 8:30pm reception
Both events in gallery
Reception night performance by Matthew Slaats includes 11 runners from Reno

Gallery located in Church Fine Arts Building, North Virginia St, two buildings south of Lawlor Events Center.

Free parking in Whalen Parking Lot after 5pm, East side of North Virginia St, One building south of Lawlor Events Center. Gallery is not responsible for parking tickets regardless of circumstance.

Sheppard Gallery programming is supported in part by the National Endowment for the Arts, Nevada Arts Council, City of Reno Arts and Culture Commission, University of Nevada, Reno's College of Liberal Arts, School of Art Visiting Artist Fund, Department of Art, and Friends of Sheppard Gallery.

How Spare Time Can Keep You From The Body Of Your Dreams

2009-01-18T23:17:00.000-08:00

Most people's general approach to starting an exercise program is to stall as long as possible.

That's not the best strategy.

You've probbably heard the old adage saying that if you want to get something done, you should ask a busy person to do it. This same idea is true when it comes to losing weight.

Because here's the thing: However attractive the idea of a fitness retreat may sound, having all day to poke around in the gym would actually HAMPER your getting results.

A nice guy the other day told me that he wished he could quit work for a year and get into great shape.

I understand how he feels. I felt the same way myself. But what I've found after working in many different gyms is that it really only takes a couple of hours a week.

Once, emboldened by some small success at online personal training, I decided to work from home. I figured the only thing separating me from being THE FITTEST MAN IN THE UNIVERSE was a few months of uninterrupted work in my garage gym.

Full of vim and vigor I dove into the deliriously productive life of a full-time at-home worker.

Things went awry immediately.

With nothing to do all day but write and workout, I found myself doing everything BUT write and workout.

Essential comic books were read.

Essential Reading?

My bookshelves were organized by subject.

Less essential comic books were read.

My bookshelves were alphabetized by author's middle names.

A complex system for educating my neighbor's puppy was designed and nearly implemented before the county's animal services unit intervened.

And so on.

The mounting guilt I felt each evening over accomplishing so little exercise during the day would force me to cancel the plans I had made with friends that night. So I could go for a run and get some pushups in.

Night, naturally, simply involved more work on the puppy education system.

After a few months I was frustrated, my friends were worried, and the puppy continued to remain ignorant of the Greco-Roman Classics.

It Was Never Meant To Be...

My experiment in non-stop exercise was a total disaster.

Then I got busy bouncing, working at two gyms, and taking a full load of advanced physics, biology, and chemistry. I only had 45 minutes to workout and not a second more.

And with everything else going on I built the best-looking body I'd ever had. Funny how that works.

The moral of the story is this: A great body is more quickly built in the steam-cooker of an already busy life. If you have a million things to do, adding item number 1,000,001 is no big deal, wouldn't you agree?

When, on the other hand, you have NOTHING to do, getting out of bed and washing yourself before 3:00 P.M. seems like too much work to even contemplate.

Isaac Newton told us that objects in in motion tend to stay in motion.

When getting fit, being busy is more a help than a hindrance. It might be frustrating at first, but having lots going on actually IMPROVES your results.

This is partly because the hectic pace forces you to exercise with a manic intensity.

But it's mostly because exercising in the midst of a chaotic life makes "workout time" a treat rather than an obligation. It's only a small psychological shift, but it makes all the difference in the world.

The truth is that life will never give you all green lights, and if you sit around not taking action because the situation isn't perfect, you will miss out all of the good stuff that life has to offer.

AND, if you're reading this right now ad you're saying to yourself "OK, it's time that I stopped wasting my time screwing around, and I'm ready to GET MY BUTT IN GEAR and start getting in shape," then you need to do yourself a HUGE favor...

You need to TAKE ACTION, and get yourself moving towards where you want to be.

Take today and do one thing. Do any one thing to get started.

It can be something small, like throwing out all the chips in your house.

Or it can be more effective, like signing up for personal training coupled with a wellness program at your gym.

But whatever you choose, do it today.

Especially if you're too busy.

~Luke Wold

PS - Hellen Keller had something to say about taking action...

"I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do."

3 Reasons To Stay Off The Elliptical Machine

2009-01-14T20:10:00.000-08:00

I come down pretty hard on elliptical machines.

Elliptical machines may be an option for people with bum knees. BUT, if your knees are healthy, don't squander your gym time on an elliptical.

Don't trust elliptial machines. They routinely over-estimate your calorie burning by almost 40%. Yikes.

That means if your "cardio" machine says you burned 300 Calories, the number you burned is actually closer to 180 Calories.

And I've never like elliptical machines because they're so easy. It doesn't feel like you're doing anything.

But that's the reason the elliptical machine is such a popular choice! Because they're EASY!

The last reason you should stay off of the elliptical is because they're what most people choose.

Think of it like this: Give ten people the choice between a treadmill and an elliptical and guess where nine of them are going?

Right, the elliptical.

Why would they do this?

Becayse they unconsciously want to take the easy way out. And that's why you'll never see anyone doing bodyweight circuits or barbell complexes at the gym.

Everyone wants to be able to say that they "work out" without doing the "work" part of the equation.

So if you want to lose fat, stay off the elliptical machine.

Carson City Organic Fruit Debate

2009-01-14T05:43:00.000-08:00

Joe and Jane Average should eat 2 pieces of fruit and 3 servings of vegetables per day - AT A MINIMUM!

People looking to maximize fat loss, lean muscle, and athletic performance need even more - I recommend 10 to 15 servings per day to my Athletes.

Diet books spend too much time arguing about the benefits of organic vs. regular produce.

Listen: Raw, organic fruits and vegetables are best because they have a higher micronutrient content, but ANY fruits and veggies are better than NONE!

Get plenty of fruits and vegetables in your diet before you worry too much about whether they're organic or not.

Only when you've hit at least 10 servings should organic or not be a concern.

Best,

~Luke

"I'm The Only Parent My Kids Have"

2009-01-13T17:24:00.002-08:00

One of my bootcampers sent me this email today:

"My youngest daughter's gymnastics comes out to about 20 a session.

Let's not even talk about what volleyball costs.

Moms need to be over the boot camp expense.

If mom's are so important to ensure their kids are healthy, then why do they risk their own health?

I can't afford to be unhealthy.

I'm the only parent my kids have."

Our morning bootcamps come out to about 9 bucks a session.

Come in and try 2 sessions on me, there's no obligation and I guarantee you'll be amazed at how great you feel afterwards.

Best,

~Luke

PS - Our morning bootcamp is at 5am (because that's the only time moms have to themselves all day) in the Silver State Athletic Center (5680 Morgan Mill Rd, Carson City 89701). Just drop me an email at LDWold (at) Gmail.com to let me know you're coming.

See you there!

"I'm The Only Parent My Kids Have

2009-01-13T17:24:00.001-08:00

One of my bootcampers sent me this email today:

"My youngest daughter's gymnastics comes out to about 20 a session.

Let's not even talk about what volleyball costs.

Moms need to be over the boot camp expense.

If mom's are so important to ensure their kids are healthy, then why do they risk their own health?

I can't afford to be unhealthy.

I'm the only parent my kids have."

Our morning bootcamps come out to about 9 bucks a session.

Come in and try 2 sessions on me, there's no obligation and I guarantee you'll be amazed at how great you feel afterwards.

Best,

~Luke

See you there!

How To Keep Your Kids Fit

2009-01-13T16:09:00.001-08:00

When I wrote this post: Everbody Is Too Fat To Join The Army, I was expecting some negative feedback along the lines of:

"How DARE he tell me that my habits are affecting my kids? He's not even a parent!"

Hey, I call 'em like I see 'em.

And the truth is that fat kids usually have fat parents.

And check this out:

"I'm a teacher in a public middle school. Until recently, I'd eat whatever was available - fast foods, chips, cookies - and my students often asked me for samples or leftovers.

Slowly, I noticed that they started bringing lunches similar to what I was eating.

Since I knew they were just copying me, I decided to choose my lunch based on what I wanted to see them eat (fruit, vegetables, water, wheat bread).

It took a while, but eventually they started asking for my carrot and celery sticks.

Before I knew it, they were eating the same healthy food I was enjoying. These better choices have spread to my breakfast, dinner, and snack meals - and I've lost 40 pounds.

My students have noticed, and we now take walks after out healthy lunch.

I've come to realize that with kids, you must lead by example. Actions speak louder than words."

- Velma Greene, Harpers Ferry, WV

That's great, Velma!

Now here's the deal:

PE is being cut out of schools.

Sports are very competitive.

But you're still the parent and what you do is what your kids will do.

How fit are you?

Do you eat healthy, wholesome foods?

When you eat junk food, your kids automatically assume it's okay.

When you drive through MacDonald's for dinner, your kids automatically assume it's okay.

When you plop down in front of the T.V. all night, your kids automatically assume it's okay.

And that's the reality.

This has nothing to do with PE in school or the competitive nature of youth sports.

You run your household and you need to be the one laying down the rules.

Moreover, YOU need to be leading the charge.

~ Lucas Wold

PS - If you're unsure of where you should start, send me an email and I'll be glad to help. My address is LDWold (at) Gmail.com

PPS - What does former president Bill Clinton have to say about youth obesity?

"... This is the single greatest crisis facing our society today."

-Bill Clinton

Whoa, strong words!

Everybody Is Too Fat To Join The Army

2009-01-12T20:33:00.000-08:00

Read below for some disturbing news:

There are so many military recruits who are too obese to pass their entrance physicals that the army is thinking of starting a "fat camp."

A friend sent me this article:

Fat Camp For Recruits

Now, why are so many recuits overweight?

Well... A fire chief quoted in the article blames it on a lack of physical education in high school.

Maybe. I think it's more a lack of physical education in the HOME.

The army can't take 3 out of 10 recruits because they are obese, and an additional 20-30% of recruits are overweight but will be accepted if they can get the weight off. So... Let's say that half of our recruits are too fat.

And here's the thing: The army only requires 30% bodyfat.

That means the bodies of HALF of our recruits are more than one-third pure lard.

Not good news.

What's the cure?

Gee, I don't know how to get every American in shape. (I'm good, but I'm not THAT good. Yet.)

I do know what works but I can't make anyone follow a plan who doesn't really want to.

So, what should we do then?

How can we get our teens, the teens we actually have contact with, to embrace a healthier life?

Simple: WE have to be healthier.

A fat parent telling their kid to go exercise is like a doctor who smokes telling you that cigarettes are bad. It doesn't work.

You need to have credibility.

Don't Let This Happen!

Here are three simple things you can do today that will help you AND your kids live a better life...

1. Throw out all the foods you know you shouldn't have in your pantry and fridge. Start with sodas and pre-made sweets.

2. Prepare a healthy breakfast and MAKE your kids eat (Hey, you're the parent. Make 'em do it.) Need fast and healthy breakfast ideas? Check this post out: Carson City's Belly Fat Blasting Breakfast.

3. Begin some sort of exercise regimen. Walking, personal training, join a sport, but make it something regimented. People have argued that planned training is bad for kids. But they're wrong. Education is a planned out path that works great and physical education is the same.

Now, the purpose of this post isn't to have you train your kids up for the army.

It's to open your eyes so that you will start thinking about how to have a healthy, happy, energetic life with your family.

THAT'S something worth working for.

Have a great day,

~Luke

PS - It's not just Americans, youth all over the world are becoming more obese. England is having the same problems with their recuits. This article says that only 1/3 of English youth meet Army height/weight requirements: Teens to fat to fight in army.

PPS - And if you're only worried about academic performance, then I have news for you: Exercise improves test scores. You can read the article here: Better Test Scores

Carson City's Belly Fat Busting Breakfast

2009-01-10T13:22:00.000-08:00

If you want to burn the fat off your belly you need to burn THIS into your brain first....

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you want.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there's a very good chance you're nodding your head in agreement with me, and saying something like, "That's great. I know that. But what the heck do I eat?"

Well, I'm glad you asked.

Here are three simple fat fighting breakfasts from my buddy Jayson (who is a Registered Dietician):

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? You can easily manage that in the morning.

Well, if you can't, Jayson has another suggestion...

You can use a nutritious meal replacement shake like Prograde Lean.

I drink it myself and it has a great chocolate flavor. In fact, I know my boys at Prograde spent 6 months developing Prograde Lean just to get the taste right.

That's it! Four quick-n-dirty options for a Belly Fat Blasting Breakfast. Enjoy!

Best,

~Luke

PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 Here are some other details you'll want to know:

Again, you receive 10.9% off all Prograde products.
It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
The coupon code you enter at checkout is:
012009
The website is http://lucaswold.getprograde.com/
If you want to check out Prograde Lean right away go here: ProGrade Lean Protein Shake

Carson City Goal Setting With Sir Edmund Hillary

2009-01-08T20:18:00.001-08:00

"What are your goals?"

This is what I shoot back at clients when they ask me a question.

I do this because you need to view the answers through the lens of your goals

What the heck does that mean

Well.... If you're an endurance racer looking to run in the Badwater Ultra, then yes, running is a good exercise.

Badwater Ultra: 135 Miles in DEATH VALLEY

But... If you're a mom looking to lose forty pounds, running is a horrible choice.

Look at information through the lens of your goals.

"Hey Luke, do I have to eat breakfast?"

"And what are your goals?"

"Uummm, to lose fat and fit into a size 8."

"Then yes, you have to eat breakfast if you want to raise your metabolism, lose fat, and drop 4 dress sizes."

What about NOT having goals? What happens then?

Usually nothing. If you don't want change, don't set a goal.

Why don't people set goals? Because having a goal usually means some sort of WORK. And work isn't what we were looking for.

I agree, having goals can be a pain.

When you don't have a goal you can just "do your best" and you have an easy cop out when I ask how it's going.

Not having a goal lets you do whatever you feel like right this moment, instead of what would be best for you in the long-term.

But here's the deal: to accomplish anything worthwhile, you NEED to have a goal.

Listen to this little example....

Have you ever heard of Sir Edmund Hillary? He was the first westerner to climb Mount Everest.

Sir Edmund Hillary

Do you think he had a goal to climb that mountain?

Or do you think when he came down he said, "Well... I was just out wandering around and look where I ended up. Honestly, I'm as surprised as you."

No, he had a goal. (A goal of 29,029 feet to be exact...)

Now, your goal might not be to climb Everest, but whatever it is, you're not going to reach it just "wandering around."

Make a plan and follow it. Find a proven plan and follow it.

Whichever path you choose, be sure to have a goal that you're aiming towards.

Goals are what keep us on track when the going gets tough.

Goals are what inspire you to become more so that you can achieve more.

Goals are dreams with deadlines.

I'd like to end this post with a quote from my main man, Jim Rohn:

"If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us."

Have a great day!

All the best,

~Luke Wold

PS - Try this: Grab a pen and pad. Write this sentence: "In 2009, I am finally going to ______."

Then fill in the blank. Go ahead, I'll wait.

Now, fast forward to next New Year's Eve... You're writing in your journal, reflecting on the past year. What will you write?

"This year was great! I feel great and now fit into my_____. I went for a vacation to________. And I exceeded my expectations by________."

So what did you write down? What are your aspirations for this year?

Have a great day!

Cards, Kids, Nuts, and Salad

2009-01-08T14:28:00.000-08:00

While my family was playing cards one night over the Holidays, my 4-year old niece ran around the table with a notepad taking our "orders."

(She and I like to play restaurant.)

Someone asked her what the special was, and she replied "Nut salad."

I started giggling because, hey, that's funny.

Olivia and Luke

So when she filled our "orders" it was with torn up cake bits and mixed party nuts.

Nut salad. Ok. I get it.

That started me thinking about healthy nuts and seeds you can add to salads to add fiber, protein, and healthy fats.

Without further ado, here are 4 kick butt seeds for the next time you feel like making a Nut Salad:

Sesame Seeds

Why They're Good: Cancer fighters, source of heart-healthy phytosterols, and a good source of calcium

How To Eat (Besides salads): Add to all veggie dishes and sandwiches, or use as a crust on broiled fish

Sunflower Seeds

Why They're Good: Lower cholesterol, heart-healthy

How To Eat: Add to tuna salads for crunch, mix with veggies to boost full-feeling

Flax Seeds

Why They're Good: Great plant source of alpha-linoleic acid (an Omega-3), reduce inflammation, lowers cholesterol, tames hot flashes

How To Eat: Grind up flaxseeds and mix into yogurt, protein shakes, or soups (I used to put 2 spoonfulls into my morning shake to insure I was starting the day with healthy fats and plenty of fiber)

Pumpkin Seeds

Why They're Good: Plant source of alpha-linoleic acid (an omega-3) and a good way to get magnesium, which regulates blood pressure and helps bones (anyone who trains hard and/or has high stress needs more magnesium to support their body)

How To Eat: If you take them fresh from the pumpkin, rinse, toss with egg white and sea salt before roasting. (They used to do this when we went on field trips to the pumpkin patch. YUM!)

That's it! Have fun with your NUTrition and it'll be much easier to stick to your plan.

Have a great day!

Best,

~Lucas Wold

PS - Until the end of the month I'll be having ridiculously low prices on personal training. I mean, like 60% off. This is probably the last EVER sale like this we'll have, and if you sign up you can keep the SAME LOW monthly investment for as long as you remain a client. Cool deal, huh.

If you can't wait for the announcement next week, shoot me an email at LDWold (at) Gmail.com

Have a great day!

Advice From The Biggest Loser!

2009-01-08T00:11:00.000-08:00

Everyone seems to be talking about TV's "The Biggest Loser".

In case you've been living in a cave for the last few years, "The Biggest Loser" is a reality show where contestents battle to lose the most weight.

It's actually pretty interesting, and the participants really do lose weight.

While scanning the Women's Health website today, I found a great short article with tips from the trainers on the show, Jillian Michaels and Bob Harper.

Jillian and Bob

You can read their top tips here: http://www.womenshealthmag.com/weight-loss/bob-harper-training-tips

Have a great day!

~Lucas Wold

PS - Are you using Twitter yet? It's FREE, lots of fun, and the easiest way to stay in touch online. I've written about it here: Carson City Twitter Party

(I'm going to be using twitter to post lots of great health and fat-loss tips, so be sure to check it out!)

Carson City Ab Advice

2009-01-07T15:57:00.001-08:00

People always ask me about fitness products they see on TV and at the store.

“Yo Luke! I just saw this *insert name of cheap plastic gizmos here*. Does this thing really work?”

No.

Yeah, some of the things you see on TV actually work. Some are just complete garbage.

The ones that DO work aren’t really all that new, they’re just old ideas repackaged.

And if you work hard and eat right, you’ll lose some fat.

But here’s the thing: Most people don’t buy exercise equipment in order to exercise.

They buy them to fulfill an interesting psychological need.

You could call it the “at least I’m doing something” mindset. It’s very real. (How many people do you know who eat a 2,000 Calorie lunch and then have a ‘healthy’ diet coke? Same thing…)

I’ll tell you that it’s a delusion most people have about their softening body. They don’t actually use their equipment, don’t stick to the diet, don’t use their gym membership.

But when we spend money on something we temporarily fill that “at least I’m doing something need.”

Look, if you really want to make 2009 a different year… If you want REAL change… Don’t lie to yourself anymore…

Join something like the Metabolism Makeover Program and get guided every step of the way, like Erin Binkley: http://highsierrabootcamps.blogspot.com/2008/12/how-to-drop-4-jeans-sizes.html

Have a wonderful day!

~Lucas Wold

PS - If anyone has any questions about health, fitness, fat loss, or my services, send me an email! My address is LDWold (at) Gmail.com (Sorry for the funky writing, but I'm trying to keep out spam so I can reply to you even faster!)

Carson City Twitter

2009-01-05T19:16:00.000-08:00

This is just a quick note to let you know that I've been using Twitter quite a bit lately - and if you're using it, you should follow me.

(My Twitter updates scroll underneath my picture on the right-hand side of this blog)

I'm going to be using it to collaborate with others, start discussions, and get input... and I'd really like it if you were connected with me.

(Twitter is 100% free, and it's incredibly simple to use. No hassles.)

For a great, quick primer of how to use Twitter, check out this page by Tony Hsies, the CEO of Zappos.com:

http://twitter.zappos.com/start

My Twitter name is "LukeWold" - if you can imagine :)

Send me a quick note to say hello once you're on Twitter.

Everyone is predicting Twitter to be the next "big thing" and this is your chance to get ahead of the crowd.

To your health!

~Luke

PS - If you want to see my page, check out: http://twitter.com/LukeWold

PPS - I'm not an employee of twitter, or remunerated in any way. I just like getting to know people.

Fat Fighting Kung Fu Pills

2009-01-02T21:45:00.001-08:00

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lucaswold.getprograde.com/icon )

Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

~Luke

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. http://lucaswold.getprograde.com/icon

Taste The Rainbow, Carson City!

2008-12-21T11:03:00.001-08:00

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Is Just Playing Her Sport Enough For Your Daughter?

2008-12-16T17:01:00.001-08:00

Q: I’ve heard how hard your volleyball players work out and I wish my high school players were that dedicated! What’s your secret? I have pushed weights and stretching, but their interest is still low. Any suggestions?

A: Thanks for looking for the best way to train your girls! If enough coaches help spread the message of proper nutrition, training, and rest, our female athletes will reach whole new levels of achievement.

I’ve worked with girls of all ages and skill levels and am in the position to have a good view of the current trends and training mindset for female athletes.

Participation in women’s sports has grown in both acceptance and sheer numbers thanks to women’s rights movements and Title IX.

I’m a huge fan of fitness, sports, adventures, and old-fashioned playing outside. And all girls will benefit physically, mentally, and socially from sport participation.

But even though the number of female athletes has increased, female sports lag behind male sports in a number of areas. This is a mindset issue, not a money and administrative support issue.

The main thing holding our girls back is their lack of a “training mindset.”

You see, boys are taught that nutrition, resistance training, and sprinting are essential if they want to improve.

So the boys are training while the girls are often only playing their sport. “Just playing” is NOT enough to bring a girl to her full athletic potential! “Just playing” increases the number of games played, but also increases the chances of injury as a result of a less physically prepared body.

Parents are often unwitting accomplices in this. They encourage their sons to hit the weights but never realize that resistance training is meant for girls too.

Listen up: TRAINING IS FOR EVERYONE!

What, you ask, needs to be understood before mindsets will start to change?

Here’s the truth:

1. Physical training will not slow girls down (Actually, NOT training will)
2. Physical training will not stunt a girl’s growth (Actually, NOT training will)
3. Physical training is not going to make a girl grow a mustache (Actually, NOT training will)

This is what coaches, parents, athletes, and administrators need to know about proper physical training for girls:

1. Physical training will improve athletic performance (Making time spent working on technique more effective)
2. Physical training will decrease the chance for injury
3. Physical training will lead to improved self-esteem
4. Physical training will lead to better body composition (less fat and more lean muscle)

Just get straight on this and help me to reach all of the misinformed girls and parents who are out there.

If we all work together, I’m sure that the “training mindset” for girls will spread like a wildfire!

Dirty Trick For Higher Vertical Jumps!

2008-12-15T19:10:00.000-08:00

Sneaky sonofagun that I am, I have my volleyball athletes performing the wide-grip deadlift as their main lower strength exercise this training cycle.

Why?

It is a great exercise for a powerful hip extension, which translates to a higher vertical jump.

(Last time I checked, vertical jumps are important in volleyball....)

A bunch of our girls complained/whined/screeched that "girls don't DO deadlifts!"

Well, here's a short instuctional video. And it stars.... A GIRL!!

Take a look:

Butt down, chest up, push the floor with your heels.

To your vertical jump,

~Lucas Wold

Carson City Dessert Tray

2008-12-12T07:01:00.000-08:00

I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.

So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.

First, is Grilled Banana Splits. Here's the simple ingredients you'll need:

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non-fat, frozen vanilla yogurt

4 tsp chopped walnuts

Here are the easy-to-follow directions:

1- Preheat oven to 400 degrees

2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3- Push 1/2 Tbsp chocolate chips into the slit of each banana.

4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5- Loosen the foil and press the bananas open a little.

6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

That's it for a nutritious and delicious treat!

Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. They are the tastiest REAL nutrition bar I've ever had.

You have to watch this video to see for yourself. You'll see fitness professionals tasting Prograde Cravers for the very first time. Yes, even other fitness pros who have tasted every bar on the planet are amazed at how good they taste.

Trust me, you'll want to see this: http://lucaswold.getprograde.com/cravers

Best,

~Luke

PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://lucaswold.getprograde.com/cravers

Training For Athleticism

2008-12-11T18:40:00.000-08:00

I'm prepping to give a speech to a group of coaches next week. (Smart schools and organizations like to hire me to work with their coaches and athletes)

We found this handout from a presentation I did this summer. If you're a parent, a coach, or an athlete, you'll find a few interesting ideas here...

WHITTELL WARRIORS
Training For Athleticism
August 13, 2008

“Your movement patterns of the present will dictate your injury potential in the future.”

Physical Training Session:

1. Mobility
2. Activation
3. Movement Prep
4. Strength/Power
5. Range Of Motion

Sports Performance training isn’t about “forcing” improvements on young athletes. It is about offering stimulus that runs in conjunction with what is happening naturally from a growth and development standpoint.

“Stack Of Joints” Functional Movement Theory:
1. Ankle – Mobility
2. Knee – Stability
3. Hip – Mobility
4. Lumbar – Stability
5. Thoracic – Mobility
6. Shoulder – Stability

Weight Room Guidelines:
1. Require same discipline as practice
2. Make it a team activity
3. Use time efficiently
4. Require disciplined spotting and good technique
5. Make training a priority!

In-Season Strength/Power Guidelines:
· If your team competes 2x/week, lift 2x/week.
· If you compete 1x/week, lift 3x/week
· Train in the morning
· Short duration
· Emphasize “big” lifts (compound movements)

Recovery:
· Nutrition is key
· Low-Intensity Aerobics 1x/week
· Plan a “recovery day” into each week (usually Sunday for school sports)

Here's the take-home message: A school-wide plan based on sound training principles is the missing key to athletic success. Too many coaches present conflicting messages, so an athlete just bounces around from season to season, never making progress.

The Hips Don't Lie?

2008-12-11T18:35:00.001-08:00

Q: Hey, I cycle long distance, but lately my hips are getting tighter and less flexible. How can I get them loose again? This tightness is killing my back!

A: Sitting on a cycle makes your pelvis tilt forward, pulling your butt muscles out of alignment.

This forces you to use more of your lower back for everything instead of your bigger and stronger glutes.

See, since your hips act as a brace for your lower back, your back has to compensate with more flexing, extending, and rotating than it was designed for.

You can release your tight hips and fire up your glutes with a few simple exercises performed 3x weekly.

(Note: We use these exercises in our warmup routine, to make sure your back stays healthy)

Active Hip Flexor Stretch:

Lie on your left side with your heels by your butt and your knees at waist level. Place your left hand on your left knee. Grab your right ankle, flex your foot toward your knee, then rotate your right leg downward. Pause, return, and repeat 10x each side.

1 Leg Glute Bridge:

Lie on your back, knees bent to 90 degrees and heels on the floor. Lift one leg off of the floor and straighten it. Squeeze your butt to lift your hips until you make a straight line between your knee and your shoulder. Lower your butt back to the floor. Repeat 10x each side.

Side Bend Back Lunge:

Stand tall. Step back with your left foot and bend your knees 90 degrees. At the same time reach overhead with your left hand and bend your torso to the right. Then push yourself back up. Repeat 10x each side.

Too Much Benching!

2008-12-10T20:17:00.000-08:00

Q: I have been lifting for a few years now, but I mostly stick with bench presses. My coach says I am getting too tight in my shoulders to play football any more.

A: What your coach has noticed is that all of your benching has led to the overdevelopment of your internal rotator muscles.

Bench Pressing

When this happens, your shoulders 'roll' forward and you look like a hunched over caveman. (This same rounded forward look is common with people who work at a computer all day)

Do You Have A Caveman Back?

The problem is that the weaker muscles of your back get stretched out and are made even weaker.

You can fix this though balancing out your training. Pushing strength is important in football, but your training is too much focused on this one thing.

For starters, even out your training with plenty of rowing exercises. Some examples are cable rows, bodyweight rows, and dumbbell rows.

Bodyweight Row

And if you're looking to become a great athlete, start training your lower body with squats, deadlifts, and lunges.

Start training right and not only will your performance improve, your shoulders will thank you for it someday.

Hot Chocolate For Hot Bodies!

2008-12-09T16:09:00.000-08:00

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

Carson City Fat Loss Shopping List

2008-12-04T15:49:00.000-08:00

One of my friends emailed me her shopping list for her week's groceries next week.

(Yes, she's on a fat-loss plan and charts out her meals out a full week in advance. That's the best way to do it!)

Anyhoo, I thought you might be interested to see what she has on her list:

Canned Goods:

1 can sliced black olives
1 can juice packed pineapple chunks
1 can roasted red peppers
1 can water chestnuts
1 can artichoke hearts

Egg/Dairy:

3 32 ounce containers of pasteurized egg whites
1 dozen omega-3 eggs
2 ounces feta cheese
8 ounces low fat cottage cheese
1 container low fat yogurt
1/2 cup shredded colby cheese
1/4 shredded cheddar cheese
1 slice mozzarella cheese
1 slice fat free american cheese

Pasteurized Egg Whites

Produce:

1 Roma tomato
1 1/2 pounds broccoli
1 large head of cauliflower
1 bunch celery
2 avocados (I wouldn't have put these on my list, because I think avocados are gross)
5 onions
1 red onion
11 medium scallions
5 snow peas
2 pounds asparagus spears
1 fresh rosemary
1 fresh cilantro
3 fresh parsley
1 fresh mint
4 ounces green beans
5 oranges
1 head iceberg lettuce
1 pound fresh spinach
5 ounces bean sprouts (I don't like beans, but I do like bean sprouts. Weird)
8 ounces fresh mushrooms
3 heads garlic
1/2 head of cabbage
4 large carrots
1/2 pound baby carrots
2 large cucumbers
3 medium green bell peppers
1 red bell pepper
2 small jalapenos
2 inch piece of fresh ginger
2 limes
5 large lemons
8 small tomatoes

Meat and Fish:

2 1/2 pounds boneless, skinless chicken breasts
2 pounds extra lean ground beef
4 ounces turkey ham
1 pound salmon fillets
1 can slamon
1 1/2 pounds striped bass fillets
6 ounces lean turkey sausage

Sea Bass with Asparagus

Misc:

Recovery Drink
Protein Powder
Coconut oil
Krill oil capsules
Green tea
2 1/2 cups quinoa
3/4 cup oat bran
1/2 cup wheat bran
Flaxseeds
2 cups raw almonds
1/4 cup salsa
2 tablespoons white cooking wine
2 tablespoons dry white wine

Workout Drink

What do you notice about her list?

Lots of produce.

A variety of lean proteins.

Healthy fats.

Everything on here is a great food choice for losing fat. (Seriously, imagine gaining weight on a diet of broccoli and sea bass. It just doesn't happen!)

What can you do with this info?

Well, copying her list exactly wouldn't help, because you don't have the recipes or any other part of her meal plan. But you CAN copy this list over to a word document and erase the amounts, making it into a shopping checklist.

Then on Sunday afternoon you can sit down and rough sketch your week's meals, then check off what you'll need.

"Let's see.... We'll need broccoli, carrots, quinoa, a couple pounds of chicken breasts...."

The other thing I want you to notice is the VARIETY.

Tons of different foods during the week, and she has at least 2 protein shakes and one workout drink a day.

This isn't some lame-o starvation diet, it's a whole new way of thinking about how you eat.

Eat to fuel your metabolism, and let your exercise and metabolism burn off the fat.

Cool.

Second Dumbest Ab Machine Ever!

2008-12-01T11:19:00.001-08:00

My favorite feature on this piece of junk is the spring-loaded platform that bounces you up.

If we spring-loaded everything, we'd never actually have to lift our bodyweight!

(When I see inventions like this, I'm almost embarrassed to work in fitness...)

Black Friday Fat Loss Prediction!

2008-11-28T12:30:00.000-08:00

This may or may not apply to you in regards to Black Friday, but chances are it applies to your life one way or another.

You see, I predict that untold numbers of people got up super early today and went shopping on Black Friday. I also predict these folks either skipped breakfast or grabbed something sugary on the way out the door.

Then at some point, when their shopping frenzy has begun to die down, they'll plop down at a food court and load up on greasy fast food or something very close.

Food Court Casualties

Not good for fat loss. Not good at all.

If you want to shed pounds and inches you just have to eat a solid breakfast. It sets the tone for your metabolism for the entire day. Taking the time to plan what you're going to eat for breakfast the night before is more than worth the time if you're serious about melting fat off your frame.

But look, sometimes you just don't have time for it. Sometimes it's the day after a holiday and you're not firing on all cylinders. No reason to fret. You can reach for a great tasting meal replacement shake that will stoke your metabolism and help you burn fat all day long.

People ask me all the time what brand I recommend. Simple: Prograde Lean. Why? Because it tastes amazing and will keep you full for hours. It's just what the fitness pro ordered on a day like Black Friday.

If you'd like to try Prograde Lean for yourself, well, if you hurry you can get it on sale today. The Prograde Nutrition Thanksgiving Week Sale ends TODAY at 11:59pm EST. You can save 11% off all of their products. All you need to do is use their coupon code when you checkout.
For instance, if you want to order Prograde Lean just go here:

http://lucaswold.getprograde.com/lean

Place your order. And when you get to the coupon code simply type in the word:

thanks

(Yes, that's the word 'thanks' in all lower case letters)

If you're a busy person on the go, and you're serious about fat loss, then I highly recommend giving Prograde Lean a try. I know it took them nine months of taste-testing to get the chocolate flavor just perfect. It really is delicious!

Yours in health,

Luke

PS - Again, the sale ends TONIGHT, so if you're thinking some Prograde Lean would make your life easy then you need to order right away before you forget.

http://lucaswold.getprograde.com/lean

Turkey's Revenge In Carson City!

2008-11-26T13:19:00.001-08:00

(At the end of this post I tell you how to save 11% on your nutritional supplements! so read all of the way through...)

Tomorrow is Thanksgiving Day.

A time when families, friends, and loved ones all gather together to stuff as much food into our tummies as possible.

The kick-off of the holiday "indulge and bulge" season.

Here's the thing: Many people figure that it's a license to go hog-wild for five weeks.

No, no, no, no, no.

Eat big on Thanksgiving. And Christmas. And maybe two or three other parties. But that's only five days. You still have more than thirty to eat smart and exercise.

To help you kick off the Holiday Season the right way, this Friday morning I'm hosting a very special "Turkey's Revenge" Bootcamp Workout.

It'll be here at Silver State Athletic Center (5680 Morgan Mill Rd, Carson City) from 7am until 8:30am.

And the best part is, it's absolutely free. If you're already a bootcamper, bring your friends. If you've been wanting to meet me and try a session, this is a completely fun, zero pressure way to see what we do at High Sierra Bootcamps.

This time you can even invite men along, so if you have a husband, boyfriend, father, or son who thinks he's tough, bring him in with you and show him how much tougher you are!

Why am I offering everyone a great workout on a day when every fitness professional in his right mind is on vacation? Simple, I have more fun with all of you than I would have anywhere else.

So come on in this Friday morning, have a great workout, meet some great people, and start your holiday season off with a bang!

See you then!

~Luke

PS - An Early Thanksgiving Feast!

As you probably already know, there's only one nutrition company I believe has your best interests at heart. And when I heard they were having a rather unusual sale for Thanksgiving I had to tell you about it. You see, http://lucaswold.getprograde.com/ has two big reasons to be thankful this week...

1- They have completely revamped their website. It is cooler looking and it makes ordering SO much simpler than the old set-up.

2- They have just released their brand new Anti-oxidant formula - Prograde Longevity.

Oh, and the interesting part is it's an 11% off everything sale.

Here are some other details I want to make sure you know about:

- Again, you receive 11% off all Prograde products. - It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.

- Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code your clients will need at checkout is:

thanks

(Yes, it all needs to be in lower case.)

- In case you missed it, the website is http://lucaswold.getprograde.com/

20 Pounds Lighter On New Year's Eve!

2008-11-26T12:44:00.001-08:00

It's been said many, many times that the average person gains ten pounds between Thanksgiving and New Year's.

Ten pounds.

Some sources have reported up to a FIFTEEN pound average weight gain.

That's a lot of weight to put on so quickly.

But here's the thing: Your body doesn't know that it is the holiday season.

Your body doesn't change. Your actions and diet change, but the way your body responds stays the same.

So there's no reason why you can't actually LOSE weight over the holiday season.

With a professionally designed workout program and a sound nutrition strategy, it's possible to lose ten pounds in the five weeks between Thanksgiving and New Year's Eve.

And if that original statistic is true, if most people gain ten pounds over the season - and then you lose ten pounds over the same time frame - it's worth "double" when you're standing next to your friends at that New Year's Party....

The only thing left is for you to do it. Are you in?

The New Year's Little Black Dress

2008-11-24T15:09:00.000-08:00

Dad and I in the Great Outdoors

My dad is an outdoorsy-type, with an abundance of grit and manly vim.

He and I enjoy experimenting with wild meats, the only difference between us is that I buy my meat in the grocery store and he hunts it down with a sharp stick.

Here's a simple recipe he sent me for preparing elk loin:

Roasted Elk Loin

1 1/2 pounds elk loin (substitute venison or beef tenderloin if you can't find elk)
1 t. juniper berries
3 T. olive oil
salt and pepper

Preheat oven to 350 degrees. Generously season the elk meat with salt, pepper, and ground juniper.

Heat a saute pan to just below smoking point with 3 tablespoons of olive oil.

Sear the elk on all sides, then roast in oven to an internal temperature of 120 degrees.

Remove to a cutting board and let rest for 15 minutes before slicing.

Why eat elk meat? Simple, it is low fat, high protein, very delicious, and it hasn't been pumped full of any steroids or other hormones like farm-raised cattle has.

Elk Loin

Danerous Enemies At Carson City's Favorite Gym!

2008-11-18T16:56:00.000-08:00

I have now reached an age where I feel that I am pretty

well able to take care of myself against animate enemies.

By “animate enemies” I mean living people, like hooligans,

drunks, or police – people who set out with a definite idea

in their minds of getting me.

This Is What I Get For Hanging Out With The Hamburgler...

If I can’t lick these people in an action scene, I at least

I know what to do when attacked. (Usually my strategy

involves running away at speed…)

It is the inanimate enemies who have me baffled. The

thousand and three chunks of metal that make up the

impedimenta in my daily life at the gym – the barbells

and dumbbells, the power racks and cable stacks, the

tangle of jump ropes and piles of shoes – each and every

one with just as much vicious ill-will toward me personally

as the rudest footpad who roams the streets.

Each and every one bent on humiliating me in front of

clients and friends. Each and every one working together,

as on one terrifying team, to bedevil and confuse me.

I can’t fight these guys. They’ve got me beat.

When I first entered a gym and realized the conspiracy

against me on the part of these inanimate things, I had

a boyish idea that force was the thing to use.

When a barbell had clearly shown it would not be lifted

without barking my shins, I would throw it into a squat

rack so hard all eyes would turn to me, and feel that the

bother of being laughed at was not too much to pay for

the physical pain that the barbell must have suffered.

In fact, as I found myself a new barbell I had an idea it

was pretty well frightened at the example of its predecessor

and would jolly well behave itself or suffer the same loud

and banging fate.

But after years of tripping over barbells and icing my foot

(my method, when a machine refused to cooperate, was to

kick it so hard I broke a toe and then to hop around in a

frenzied imitation of Riverdance), I gradually realized that

I was being a sucker in the battle and that the use of force

wasn’t going to pay off in the long run.

Riverdancing After A Stubbed Toe

I then settled on trying subtlety. If there is one field in fighting in which a human ought to be able to win out over a piece of metal, it is in tricky maneuvering.

Take, for example, when I am trying to unload the weights off of a squat bar.

We will start off with the premise that the equipment knows what I am trying to do and has already made up its mind that I am not going to do it without slamming my fingers or flipping the whole deal on my head. Very well, Mr. Squat Bar, we’ll see! (Later on I don’t call it “Mr. Squat Bar.” I call it “you _____ _____!” But that is after I know it better.)

Suppose you want to take half of the weight off of the bar. The thing to do is to not take one plate off a side and try to keep the thing nice and balanced. If you do, each plate will form an aerial bomber and crash down on your feet, carrying you right to the floor.

The best way is to say, as if talking to yourself, “Well, I guess I’ll put a few more plates on the bar.” Or better yet, let the set-up overhear you say, “Oh, well, I guess I’m done and I’ll leave this here,” and make a move as if to grab your water bottle. Then, quick as a wink, whip around and take off the plates before it realizes what is happening.

It won’t take it long to catch on, but, thinking that you are planning on putting on more plates, as you said, it will quite possibly let you take off half the weight, which is what you wanted in the first place.

But even this system of sotto voce talking and deceit does not always work.

In the first place, you have to have a pretty young barbell, who hasn’t had much experience, for all the older ones will be on to your game and play it back at you for all it is worth.

The only way to be safe about the thing is to take it all very calmly and to try to do your best with deliberate fierceness, lashing the barbell to the rack with jump ropes and wrapping each plate in a towel before removing it. But by that time you have got the set-up in such a condition that it cannot be used – so you lose anyway.

Of course, after years of antagonizing members of the inanimate underworld, you are going to get an active conspiracy against you, with physical violence on their part as its aim.

Working out then becomes, not an aggressive campaign on your part, but one of defense to save yourself from being attacked.

For example, I have a pair of dumbbells which have definitely signed up to put me on the spot and will, I am afraid, ultimately kill me.

These Dumbbells Are Trying To Kill Me

I have taken those dumbbells from the racks and held them in position to work my arms, without an unkind thought in my mind, and have had them actually fly out of my hands, execute a pretty take-off of perhaps a foot and a half, and then crash into my forehead with as deft a “one-two” as any heavyweight ever pulled on his groggy opponent.

I have tightened the cap very carefully on my water bottle, only to have it loosen itself to a position where it will pop off and soak me when I’m gasping after a set of pushups.

These things don’t just happen, you know. They are proofs of a very clear conspiracy to hurt me physically which exists among gym objects, and against which I have no defense.

All that I can do is coach all day crouched over with one elbow raised to ward off the heavier attacks which are being aimed at me. This gives me that cringing look which has become a personal characteristic.

It is this element of physical danger which has entered my struggle with these things which has got me worried. I will match myself in an unequal fight to open a can of tuna or a tub of protein, if the issue is to be merely whether I get it open or not. But I can’t face the inevitable gashing and bleeding which always follows my failure.

I will tackle attaching a rope to the cable stacks, but I am already licked by the knowledge that, no matter how the fight turns out, the metal carabiners are going to reach out and nip my fingers.

The only thing I can do during my workouts, as wisdom and experience bear down on me, is to sit with my hands in my pockets and do nothing.

I have said that, several years ago, I gave up the use of force when little things thwarted me. I should have given it up, but there is one enemy which I still lash out at in futile bludgeonings.

It is the computer on which I am writing this article.

When writing a workout in Excel I lose myself entirely, and invariably end up fooling with files which long before I have rendered useless.

I am also thrown into raging fits of physical violence when, owing to some technical fault which I do not understand, every file gets all out of order, finally they become lost shells of their natural selves.

On such occasions I start very quietly hitting the keys harder and harder, muttering, “Oh, you won’t, won’t you?” until I am crashing down with both fists on the keyboard and screaming, “Take that – and that!”

In fact, as I write this, I detect a mockery in the number of misspelled words on the page, and as I strike each key, less and less seems to be happening. I will try to be calm.

I must try to remember that it does no good to inflict pain on inanimate things and that the best I can do is break the computer… But really… after all … you asldjfnocn,.mndf you lashdf;onvlmsanfglo take that alsdkfj;lasdnmflm and that! Sdflkjsd;flmn

Carson City Moms Against Motrin?

2008-11-17T11:40:00.001-08:00

I'm most definitely NOT a mom, so I can't really weigh in on this uproar against Motrin.

After releasing the ad in the video above, moms all over the internet started using their Blog Power to slam Motrin into the ground.

I don't really like the ad, but I don't see why everyone is so mad. Can someone offer this confused dude some insight?

Americans Declare Physical Education Useless!

2008-11-14T16:21:00.001-08:00

Do you remember how lame gym class used to be?

I've had some great PE teachers, but really, they just rolled out a bunch of basketballs and said "Have at it, guys."

Pretty useless.

Well, here is an article that agrees with me!

http://www.theonion.com/content/news/majority_of_americans_never_use

Have a great weekend!

Is Carson City Too Busy To Lose Weight?

2008-11-13T17:30:00.001-08:00

Is the grind of your daily life keeping you from having the body you really want?

Big Bird Knows All About Busy Days

"Not enough time" is the number one excuse for not exercising that I hear as a personal trainer here in Carson City.

Apparently, no one here has any time to exercise, no one has any time to eat right, and no one has the opportunity to make any positive changes.

I call BS!

Listen up, if you really want to change your body, you will MAKE the time to do it.

You can’t achieve new goals or make desired changes without allocating time to do so.

A great strategy to make sure that the time you choose remains YOUR time is to exercise first thing in the morning. Seriously, there’s nothing else going on at 5am. The kids aren’t up, work hasn’t started, and no good TV shows are on.

Now, I don’t have kids and I basically live at the gym, so don’t take my word for it. Instead…

In my 5am bootcamp, for example…

· A single mom raising two daughters and working full time. Her kids have to be at school and dressed in the morning, she works all day, and then she carts kids from one end of Carson to the other and back again all evening. Her exercise options are 5am or 9pm. But at 9pm most of us are ready to collapse, not exercise. So 5am it is…

· Does work get in the way? One busy mom talked her boss into bumping her schedule back. She used to have to be to work at 6am, but she had it changed to 6:30 so she could come to bootcamp, shower, and jet to work. Ten hour shift, and then husband and kids. Talk about dedicated! (And she even changed her spare bedroom into a home gym, so she can work out with her daughter on the rare evenings they’re home instead of being at a basketball or volleyball game. Mad props!)

Without Coffee, There Wouldn't Be A Morning Bootcamp

· Another mom owns her own business (so does her husband), and has two young kids. She’s also incredibly active in the community. She works all day, and wants to spend every minute she can with her family, so she comes in before they’re awake to get in her workout. (Remember, it’s not just about looking good, it’s about feeling great and having tons of energy when you’re with the people you love)

· And for those of you paying attention, another mom drives almost a half hour each way every morning, then takes her daughters to school, works all day, picks her girls up and comes BACK to the volleyball club for their practice! That’s more than 2 hours of driving just to and from our gym, not counting all the time spent heading to work and school. If I had even a QUARTER of her dedication, I would accomplish about 7000x more every day!

That is four women who are using the special time of early morning to transform their bodies. (They are also some of the sweetest and most enjoyable people I have ever met. Thank you SO MUCH everyone, for making my mornings so much fun!)

What I want to make clear is that you can make the time, IF you really want to.

(Oh, and as an aside, every one of these four gals is way, WAYYY busier than I could possibly list in a short little paragraph. If they can do it, why not you?)

Four Kids, Husband, Full-Time Job. Her workout? Before They're Awake.

8 Weeks To Master The Pull-Up!

2008-11-12T13:50:00.000-08:00

(While I was writing this post, my buddy Dave sent me a text message. It said, "If you have little kids don't ever be shocked at what you find in the third row car seats and how old it may be.")

Once you're able to get one good chin up, follow this program:

Week 1 4x1 (four sets of 1 rep)
Week 2 1x2, 3x1
Week 3 2x2, 2x1
Week 4 3x2, 1x1
Week 5 4x2
Week 6 1x3, 3x2
Week 7 2x3, 2x2
Week 8 3x3, 1x2

Perform each workout twice a week.

After finishing this progression, you should be able to bust out five reps! That's a GREAT improvement in only 2 months!

Pull-ups are one of my very favorite exercises, they work your back like a champ and get your body burning some SERIOUS calories!

(You know, I'd be stoked if we could get everyone in Carson City repping out pull-ups!)

I Get Mail...

2008-11-10T15:00:00.000-08:00

I found this in my inbox after lunch today....

Reasons to attend boot camp:

I gave up jogging for my health when my thighs kept rubbing together and setting fire to my knicker's.

The older you get, the tougher it is to lose weight because by then, your body and your fat are really good friends.

One of life's mysteries is how a 2-pound box of chocolates can make a woman gain 5 lbs.

Amazing! You hang something in your closet for a while and it shrinks 2 sizes!

Could You?

2008-11-04T00:51:00.000-08:00

Could you tighten up your diet and lose an extra pound of fat every week?

Could you add an extra day of weight training? And really push the intensity?

Could you add in an interval training program?

Could you add in an extra session of cardio every week?

Could you improve your supplement program?

Of course you could!!

But will you?

Exercise

2008-11-03T13:01:00.000-08:00

Exercise is a toughie for most people.

They'd rather die than exercise.

So they do.

Neglect

2008-11-01T01:31:00.000-07:00

"Neglect starts out as an infection then becomes a disease."
-Jim Rohn

As soon as you skip a workout, it becomes that much easier to skip the next one.

And the next.

And the next.

And pretty soon, day by day, you lose all of the positive changes you've made in your life.

Don't let neglect take hold and turn into a disease.

Fundamental Movement: Squat

2008-10-31T01:26:00.000-07:00

Fundamental Movement: Bend

2008-10-30T01:24:00.000-07:00

Fundamental Movement: Lunge

2008-10-29T01:22:00.000-07:00

Fundamental Movement: Twist

2008-10-28T01:17:00.000-07:00

Pull

2008-10-27T18:16:00.001-07:00

Pulling exercises don't really need an explanation, do they?

I break down upper body pulling exercises into:

- Horizontal Pulls (Rows)
- Vertical Pulls (Pullups)
- Arm Pulls (Curls)

Body Row With Feet On Bench

Fundamental Movement: Push

2008-10-25T00:43:00.000-07:00

Pushing exercises are those where you, well, push.

Push ups, shoulder presses, bench press, dips, and so on are all pushing exercises.

Feet Elevated Pushup

Fundamental Movement: Gait

2008-10-24T00:42:00.000-07:00

Gait movements are locomotive exercises such as walking, running, skipping, crawling, etc.

One of my favorite ways to train gait is to use a sled.

You can pull a sled forwards, backwards, sideways, light and fast, or slow and heavy. Or even my personal favorite, which is heavy and fast.

Forward Sled Dragging

How You Move

2008-10-23T00:38:00.000-07:00

There are 7 fundamental human movements.

These are:

1) Squat
2) Bend
3) Lunge
4) Push
5) Pull
6) Twist
7) Gait

A comprehensive training program will address each of these movements.

Following the order above, a weight-training athlete might have these exercises in her program:

1) Barbell Front Squat
2) Hex Bar Rack Pull with Chains
3) Dumbbell Bulgarian Squat
4) Incline Cable Press
5) Body Row
6) Reverse Woodchopper
7) Forward Sled Pulling

Now, it’s important to remember that there is much more to developing an exercise program than exercise selection. There are sets, reps, progressions, loading, and all sorts of other things to keep in mind.

When it comes to upper body pushing and pulling, we’ve got vertical and horizontal movements, and the arms.

So, if we’re focusing on improving upper body strength, we might have an overhead barbell press (vertical push) and a flat bench dumbbell press (horizontal push). This takes care of pushing in both the frontal and sagittal planes.

In a program that is aimed at maintaining upper body strength, we might have only the incline press, which combines the horizontal and vertical pushing. This way we can address both the frontal and sagittal plane pushing movements without excessive volume or time away from our main focus.

An example of horizontal pulling is the bodyweight row. Vertical pulling is displayed in the classic pull-up exercise.

A hybrid vertical and horizontal pull would be the bent forward rope row.

The next few posts will be an example of each of the seven fundamental human movements, so make sure to check back for the next seven days!

Want more, do more, BE more,

~Lucas Wold

Protein

2008-10-22T17:06:00.000-07:00

Here is an email I recently wrote to a friend of mine, in response to her question "How much protein does your body really need?"

Very interesting word choice, to use "need."

The question of "how much protein does your body need" is very different from "How much protein should I consume to optimize body composition and athletic performance."

You're a researcher. You know that the word "need" is in no way associated with optimization. Researchers look to the minimum necessary to prevent death.

So when someone asks me how much protein they need, they're actually asking me "What's the minimum amount of protein I can get away with to prevent wasting away and eventual death?"

Now, 90% of people I consult with are eating less protein than I'd recommend. So I can stimulate results by simply increasing protein intake while making a few concomitant (Is that the word I want?) changes to fats and carbs.

Here's the short list of why we need more protein to optimize body composition and performance:

1. Increased auxiliary nutrients
2. Increased nitrogen state
3. Increased protein turnover - (I'm writing a manual on how the greater your body's turnover, the better your body composition)
4. Greatly improved weight loss profile - (This could be a list by itself, everything under this heading)
5. Reduced cardiovascular risk - (You can also reduce heart disease risk by replacing carbohydrate calories with fat calories)
6. Increased IGF-1 - (You spare muscle when restricting calories)
7. Increased TEF - (It takes more calories to digest protein)
8. Increased glucagon - (greater fat loss during dieting)

I'd prefer not to have any dairy products in my weight loss clients' diets, with the exception of whey protein. Milk greatly increases the inflammation in the body, which is one of the biggest health problems in America. (Wheat sucks too)

In my actual classes, I make an exception for whey protein supplements, because if you tried to get all of your protein from meat alone, you'd probably have a gut like a hippo and a butcher bill that looks like a ransom note.

(Figure competitors trimming down for competition or models for a shoot, they get almost all whole food protein. They are eating so little that I want their diets to be as satisfying as possible. If your entire breakfast consists of one piece of turkey bacon, a dice-sized piece of havarti, and a half cup of spinach, you want to savor every nibble.)

I'm working on a plan that will allow lighter clients (mostly women) to eat only four times a day, like I do for figure competitors. If your diet calls for 1300 kcals/day, and you're supposed to eat 7 times, each "meal" is less than 200kcals. boo to that!

But if you can break it into four chunks, that's something like 325kcals each, which is doable.

Ah well, enough from me.

Buck Buck To The Bang,

~Luke

Dieters Warned: Halloween Can Be Hazardous to Your Health

2008-10-17T14:19:00.001-07:00

Carson City, NV – October 17, 2008 – Local fitness expert Lucas Wold has information every dieter needs to know: Halloween is when the holiday weight gain really starts. While December is usually the month blamed for holiday weight gain, Wold warns those wanting to lose weight that thanks to Halloween the pounds actually start to get packed on in late October.

“The amount of candy that people consume is alarming”, Wold was quoted as saying. “One of the main problems is the smaller ‘snack sizes’ that the candy manufacturers have made available. Eating several ‘mini’ chocolate bars is something people see as ‘ok’ because of their smaller size.”

But this fitness expert reminds dieters that just because something is smaller doesn’t mean it’s ok to consume as many as they want. “For men and women trying to lose weight it’s imperative that they follow a plan and goals. They can’t just have bags and bags of Halloween candy laying around for ‘Trick or Treaters’ and not expect to have their fair share – if they don’t have a plan.”

Wold recommends these 4 tips for keeping the pounds off while still allowing for a Halloween treat:

1) Allow yourself just one piece of candy in the morning and then one at night. Skip any desserts that you would normally eat after dinner.

2) Only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.

3) Increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.

4) If people indulge a bit too much it’s important to forgive themselves and move on. Dwelling on the past will not help their success.

Lucas Wold is the owner of High Sierra Bootcamps and has been a fitness professional for over 7 years. Wold is available for interviews or to discuss other story ideas related to weight loss and fitness. He can be reached at 509-945-3856 or via email at LDWold@Gmail.com. For even more information please visit www.CarsonCityFitnessSystems.com

Good Idea

2008-09-19T06:21:00.000-07:00

My dad sent this to me today:

"If a man is going down the wrong road, he doesn't need motivation to speed him up. What he needs is education to turn him around."

Great stuff!

Friendship

2008-08-29T18:09:00.000-07:00

This is a very cool video...

Have a great weekend!

Want more, do more, BE more,

~Luke

Evening Bootcamp!

2008-08-27T16:33:00.000-07:00

Woo-hoo! We're starting an evening bootcamp session!

Here're the details:

Who: Both men and women who are looking to get in kick-butt shape, lose some fat, and get a great new spin on working out.

What: A 50-60 minute full-body session designed by an Exercise Scientist to take advantage of the best research and experience has to offer.

Where: Silver State Athletic Center, 5680 Morgan Mill Rd in Carson City.

When: September and October evenings from 6-7pm.

How: Call 509-945-3856 to reserve your spot, or email LDWold (at) Gmail.com. The fees are the same as our morning bootcamp ($119/month), and if you reserve your spot by Friday August 29th at 3pm, I'll waive the $19 new member registration.

For more information, check out our Frequently Asked Questions at: http://highsierrabootcamps.com/faq.html

12 Traits Of Champions

2008-08-26T16:30:00.001-07:00

The 12 Traits of Champions:

(1) Champions are positive thinkers; they believe in themselves.

Undoubtedly the most important quality that all champions share is an unwavering belief that they will succeed. Champions always look for the good in every situation. No matter what obstacles they encounter, they always continue to think positive. Without confidence, faith in your abilities, and positive mental attitude, you’ve defeated yourself before you ever step onstage.

(2) Champions visualize their successes.

Champions understand the importance of positive mental imagery or visualization. Champion bodybuilders visualize exactly how they want their bodies to look, they see themselves standing onstage accepting the first place trophy, and they mentally rehearse every workout in vivid detail. They do this over and over in their minds hundreds or even thousands of times before it becomes physical reality.

(3) Champions surround themselves with positive people and avoid negative influences.

Champions keep themselves in a "positive shell" and do not associate with negative people, places, or things. Arnold Schwarzenegger put it this way: "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you’ll have not just one but two losers."

(4) Champions are goal setters.

Champions realize that if they don’t know where they’re going, that is exactly where they’ll end up; nowhere! Champions consistently set long and short-term goals. From day to day workout goals to long term career objectives, champions have written out specific, measurable goals with a deadline.

(5) Champions have a burning desire to succeed.

Champions not only have goals, but they ardently desire them. Robert Collier, summed up the idea of desire beautifully in his 1926 self-help classic Secret of the Ages." He said, "Very few people know how to desire with sufficient intensity. They do not know what it is to feel and manifest that intense, eager, longing, craving, insistent, demanding, ravenous desire which is akin to the persistent, insistent, ardent, overwhelming desire of the drowning man for a breath of air, or a desert-lost man for a drink of water, or the famished man for bread and meat." Champions have burning desire. They want it and they want it badly.

(6) Champions are disciplined and consistent.

Champions live and breathe the bodybuilding lifestyle all year round. They are committed and disciplined in training and dietary practices. They know that in bodybuilding there is no off-season and success does not come overnight. Champions never miss a scheduled workout and never miss a meal. Champion bodybuilders are probably the most dedicated athletes in any sport.

(7) Champions are persistent

Champions never, ever quit. Thomas Edison was the epitome of persistence: He conducted 10,000 experiments before finally finding a filament that would burn in the electric light bulb. Champion bodybuilders approach their vocation with the same diligence of an Edison. They know that if they persist long enough, eventually they must succeed.

(8) Champions learn from their failures

Champions don't view losses as failures, they see them as learning experiences. When asked how it felt to fail 10,000 times, Thomas Edison replied, " I didn’t fail, I learned 9,999 ways that wouldn’t work." Champions know that they haven’t failed until they quit; but once they quit, then they have failed. A champion finds a lesson in every apparent loss and finds ways to grow from it.

(9) Champions have incredible powers of focus and concentration

Champions set goals and then maintain a laser-like focus on them. They have the ability to always keep the long term objective in their sights while focusing 100% on what they are doing at the moment. If you watch a champion train you will notice that they are completely oblivious to their surroundings. 100% of their focus and concentration is on what they are doing. They almost appear to have slipped into a hypnosis-like trance. This peak physiological and psychological state has often been referred to as being in "the zone" or being in "flow." Champions can access this state instantly at will. When it comes time to train they turn everything else off and zero in on what they are doing.

(10) Champions have a deep love and boundless enthusiasm for the sport.

To a loser, training and dieting is work and drudgery. To a champion, training and dieting are a love, a joy, and a passion. Champions are enthusiastic about what they do; they can’t wait to train each day. Motivational speaker Tom Hopkins once said, "Work is anything you’re doing when you’d rather be doing something else." Champions are doing what they love, so to them it’s not work at all, its fun!

(11) Champions strive for constant and never ending improvement

Champions are never satisfied with the status quo; they never rest on their laurels. Champions aim for small improvements every day in every way. Champions are open-minded and are always looking for a better way to do things. Although champions are always striving for more, they also realize that success is a journey, so they enjoy each moment and savor every step along the way.

(12) Champions are hard workers; they are willing to go the extra mile

Positive thinking, goal setting, visualization, desire, persistence, and enthusiasm are vital, but without action and hard work, these traits are all worthless. Edison said, "Success is 98% perspiration and 2% inspiration." Champions are hard workers. Champions take consistent action and they are willing to do the things that the losers are not. Champions make themselves go to the gym when they don’t feel like going. Champions stay on the bike another 15 minutes, even when they are exhausted. Champions do 5 extra reps after the losers have stopped. Champions are steadfast with their diets when the failures break down and cheat. Champions have the willingness to train through the pain barrier while the failures quit when it starts to hurt. In short, champions go the extra mile.

Talking About Success

2008-08-22T03:28:00.001-07:00

I was flipping idly through my journal this morning, and I found these great quotes:

"You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win."
- Zig Ziglar

And these from the great Jim Rohn:

"Some people don't do well simply because they don't feel well."

"Some people take better care of their pets than they do themselves. Their animals can run like the wind and they can barely make it up a flight of stairs."

"Take good care of your body. It's the only place you have to live."

Medicine Ball Pushups

2008-08-22T00:00:00.000-07:00

We use a lot of exercise variations in our workouts.

Here's a pushup we've used a time or two:

Groovy Opportunity!

2008-08-19T21:46:00.001-07:00

This Friday night, August 22nd, there will be a GREAT auction outside of the Brewery Arts Center in Carson City (511 W King St).

Proceeds will go to the Kids In Transition program, which buys clothing and school supplies for homeless kids in Carson City's school district.

Here's the schedule for Friday night:

6pm: Food and Drink Specials
7pm: AUCTION
8pm: Live music from Hot For Teacher

Now, one of the prizes is a HUGE package from High Sierra Bootcamps!

Here's what's included:

1 Month Gold Bootcamp Membership (Women Only) $129
Metabolism Makeover Handbook $299 (class)
Luke’s Extra Awesome Cookbook $29.95
Nutrition Crash Course $29.95
High Sierra Bootcamps Warmup $29.95
Physical Systems Screen $150

Bonus Report: How To Change Your Life

I don't know what it'll all go for, but it would make a great gift for a friend! (Or yourself!)

Great Opportunity!

2008-08-19T21:36:00.001-07:00

Plank Exercise

2008-08-19T15:45:00.001-07:00

Position:

Weight on toes and elbows
Abdominals tight
Look between hands
Straight spine

Hold for desired amount of time.

The elbow plank trains lower back and core stability. Many athletes have a tough time at first, which shows how weak they are in these areas.

Programs and Effort

2008-08-19T14:57:00.000-07:00

A good program performed poorly is worthless.

A poor program performed with a lot of effort is worth a lot.

But when you get a good program and a ton of effort, the results can be amazing.

Most of the programs I see people using really suck. I mean, they're just plain awful.

And most people fake their effort, grunting and acting like their workout is a really big deal.

Or else they think effort means endless sets and endless reps and endless exercises.

Look, find a knowledgeable coach. Get a good program.

And then go to work. Have your coach watch you.

Lost Art Of Coaching Speed

2008-08-19T06:27:00.000-07:00

It seems coaching speed and agility is a lost art form.

Seriously.

Much like the rest of the whole 'strength and conditioning'
industry, we have become far too content with little more than
hard work.

We make our young athletes work hard.

We make them sweat.

We make them tired and sore.

And we think we've done a good job.

How incredibly wrong we all are.

Speed and Agility, just like every other portion of the
training pie, is an art form.

It's a skill that can and must be taught.

Repeat sprinting.

Random cone drills.

Over-speed devices.

Towing implements.

All fine stuff in certain doses and at particular points of
development, but with no definitive system of teaching or
progression, it just amounts to 'stuff'.

Imagine if we did that in the school system?

Had no defined curriculum for kids to follow.

No progressions or building blocks of learning.

Students (and teachers) would be lost.

They would learn virtually nothing at all.

They could never ascend in their knowledge or eventually
master anyone particular subject or area of study.

And we all know that's true.

We would look at the school system as a mockery if there was
no progressive learning process in place.

And yet, here we are.

Making young athletes sweat.

Making them work hard.

Making them sore.

Without any real system or developmental scope in place.

And people wonder why I consider most of our industry a mockery.

Speed and Agility training SHOULD part of a progressive system that builds championship
young athletes.

What's your system?

Get In Shape BEFORE You Run!

2008-08-13T11:45:00.000-07:00

I talk about this constantly, but it seems like it’s still not enough…

Every runner I know is either injured currently, recovering from an injury, or really stiff and sore (about to be injured).

I’ve talked to a few runners this week.

All injured.

All overuse injuries.

All of them had at least one, and more commonly several, significant finding such as weak core musculature, poor hip range of motion, poor hip strength, lack of ankle mobility, and usually were too fat to be running.

When your foot hits the ground 1600 times per mile at 3 or more time bodyweight, any of the above problems will wear your body out quickly.

I like to walk in the evenings. Just to enjoy the cooler night air and get in some extra activity.

But I have this overwhelming desire to correct every jogger’s running form. Of the two dozen or so I pass regularly, NONE should be running.

NONE.

Do people really think this is helping them?

Let me be blunt:

Unless you’re an endurance runner (marathons, triathletes, etc.) and have been properly evaluated by a real fitness professional, don’t run.

Really, don’t run.

Find another fitness activity that is probably more effective in the first place (a morning bootcamp comes to mind…).

If you just HAVE to run, get in shape first.

Ice

2008-08-12T14:31:00.000-07:00

You can never go wrong with ice.

After a workout, ice.

Sore? Ice.

Injured? Ice.

Feeling good but don't have anything to do? Ice.

Sometimes athletes and parents are unsure whether they should use heat or ice.

Well, heat will usually make things worse.

Don't heat sprains or other injuries.

If you're unsure, ice.

Ice won't make anything worse, and it almost always makes it better.

Can you tell I'm a big fan of ice?

Clif Bar 2 Mile Challenge Flyer

2008-08-10T14:08:00.001-07:00

The Clif Bar 2 Mile Challenge is only a few days away now!

Please help spread the word at work and school.

You can download the flyer here and post it up where everyone can see it.

9 Strategies To Rescue Your Goals

2008-08-07T00:00:00.000-07:00

Here is a handout from the Metabolism Makeover Program:

9 Strategies To Rescue Your Goals

1. You can't achieve new goals or make desired changes without allocating time to do so
2. Priorities should govern schedule, schedule shouldn't govern priorities
3. Resolutions aren't resolutions without resolve
4. Resolutions require resources
5. Do something every day
6. Motivate yourself. Remember why you made this goal.
7. Build up to change
8. It's not too late to re-group!
9. Make better use of your time

If you need help setting goals in the first place, there is a new session of the Metabolism Makeover Program starting in September. Our very first exercise is setting clear goals.

Have a great day!

Want more, do more, BE more,

~Luke

5 Best Fat Burning Interval Workouts

2008-08-06T13:19:00.000-07:00

5 Best Fat Burning Interval Workouts
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Long, slow cardio is not the fastest way to burn fat. Research shows that
short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss
back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is
much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a
lowly grad student, studying the effects of androstenedione (the supplement
taken by the mighty baseball player, Mark McGwire during his record-breaking
home run quest in '98).

In my study (which was published in the Canadian Journal of Applied
Physiology for any science nerds like myself out there), we had guys use the
supplement and go through a couple of weight training sessions. By February
of '99 I was stuck in the lab, analyzing the blood samples using some fancy
radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and
record my last data point at 11pm. Sixteen hours of mad science. And if I
wasn't there, I was downstairs in the medical library, studying papers on
testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't
sit well with me. But there I was, studing for a degree in Exercise
Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time"
while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get
a workout in the remaining 40 or so minutes. I knew that if I applied my
studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to
avoid the fat gain that comes with working long hours in a sedentary
environment. And I also had to stay true to the high-school bodybuilder I
once was, so there was no way I was willing to sacrifice my muscle to one of
those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working
with athletes as the school's Strength & Conditioning Coach. I knew that
sprint intervals were associated with more fat loss than slow cardio, and I
knew that you could also increase aerobic fitness by doing sprints (but you
can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat
loss. I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed
winter fat in a short time using my interval programs. I knew that intervals
had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of
time. I knew that I only had 40 minutes to train, and therefore I could only
spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of
people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even
beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on
the treadmill, their interval workout would be to go for 1 minute at 3.8mph
and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you
are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs
to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an
effective replacement to lose stomach fat. Here is my list of preferred ways
to do your intervals, ranked in order from best to worst, based on my
experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat
fast and never have to do cardio again!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Magic Conditioning Bullet

2008-08-04T15:12:00.000-07:00

I've written plenty of articles about training with a sled.

A sled is one of the best tools you can use to get you (or your athletes) into shape fast.

Here's a little video showing an great drill using two sleds (and a lot of guts...)

If you're looking for your own sled, I recommend Elite Fitness Systems (www.elitefts.com) for top-of-the-line equipment and great customer service.

Want more, do more, BE more,

~Luke

Lose 20 Pounds - Episode 8

2008-07-30T00:00:00.000-07:00

Why should you lose 20 pounds?

In our society, people respect weight loss.

Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.

This ends our series of "Why should you lose 20 pounds?"

If you have any reasons to add, either send me an email or post them below.

I'll publish your reasons (anonymously, if you wish) in a future post!

Lose 20 Pounds - Episode 7

2008-07-29T00:00:00.000-07:00

Why should you lose 20 pounds?

Every time you pick up a 20-pound dumbbell, you'll remember.

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 6

2008-07-28T00:00:00.000-07:00

Why should you lose 20 pounds?

Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 5

2008-07-27T00:00:00.000-07:00

Why should you lose 20 pounds?

It's the difference between being thought of as jolly or witty

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 4

2008-07-26T00:00:00.000-07:00

Why should you lose 20 pounds?

It's not scaling Everest, writing the great American novel, or solving the energy crisis.

You can do it in your spare time.

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 3

2008-07-25T00:00:00.000-07:00

Why should you lose 20 pounds?

Because you whine that you need to.

Have you ever been wrong about anything?

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 2

2008-07-24T00:00:00.001-07:00

Why should you lose 20 pounds?

Twenty pounds of warm human fat can refill every bottle in an empty case of pop.

With enough left over to fill your blender.

Eeew.

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Lose 20 Pounds - Episode 2

2008-07-24T00:00:00.000-07:00

Lose 20 Pounds -Episode 1

2008-07-23T16:13:00.000-07:00

Why should you lose 20 pounds?

Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter.

Vroom, baby.

(Tune in tomorrow for more reasons you should lose 20 pounds...)

Friday Video

2008-07-18T15:31:00.000-07:00

In the words of Coach Dos: "No shortcuts... If you want to be good, you've got to practice!"

Happy Friday and I'll see everyone Monday!

~Luke

Swiss Ball Crunch For Abs

2008-07-17T00:09:00.000-07:00

This morning I threw a change-up into the bootcamp mix with a physioball (Swiss Ball) based warm-up.

Here's one of the moves:

Swiss Ball Crunch

Start

Finish

Don't Pull The Trigger!

2008-07-16T16:00:00.001-07:00

If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.

I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.

Some foods just make us go hog wild.

Think back to the old commercial: Once you pop, you just can't stop.

So one cookie ends up being the whole jar.

One chip ends up being the whole bag.

One beer ends up being a half rack and you end up sleeping in and missing bootcamp...

Don't have your "trigger" foods in the house.

That's just asking for trouble.

Have a great day!

Want more, do more, BE more,

~Luke

PS - A new Metabolism Makeover class will be starting soon!

Medicine For Triceps

2008-07-15T16:35:00.000-07:00

Close-Grip Pushups on a medicine ball are a great exercise for training your arms without using barbells or machines.

A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.

Start

Finish

Killer At Large

2008-07-01T17:07:00.000-07:00

How To Lose Your Last 10 Pounds

2008-06-25T19:02:00.000-07:00

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Kung Fu Lunch

2008-06-18T20:15:00.001-07:00

One summer while I was in high school my kung fu teacher let me hang out at his gym all day.

My parents would drop me off early and I could practice straight through until the evening classes started.

Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.

Every day I’d get a Payday bar and a can of Surge (early energy drink).

Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.

But really, I didn’t know any better.

Now I would recommend a healthier alternative to the candy bar.

Something like ProGrade Cravers.

They are covered with dark chocolate. They are organic. They have plenty of fiber. And….

They taste great!

You can learn more at:

https://lucaswold.getprograde.com/cravers

Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!

Want more, do more, BE more,

~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc

Rocket Fast Ways To Lose Your Stubborn Belly Fat

2008-06-12T18:14:00.000-07:00

As a rapid fat-loss specialist, I’m often asked, “What is the best way to lose fat and flatten my belly?”

Everyone wants to know if resistance training is better than aerobics. Or if intervals are more effective than traditional cardio.

To say that we’ve experimented with them all would be an understatement.

Working at so many college research facilities as well as commercial gyms has given me a pretty good idea of what works and what doesn’t.

Now, we have put together some amazingly effective programs. The rub is that most people have about 45 minutes 3 times a week to exercise. So everything in this article is geared for the working man or woman who has only a few lunch hours a week to devote to exercise.

Since most people don’t have ten hours a week to devote to exercise, the programs they find in mainstream fitness rags won’t cut it. No fat loss method in the world will work if someone can’t find the time to do it.

But here’s the good news: We don’t need ten hours a week to lose all of that stubborn belly fat! Read on to find out how…

First, warm up with bodyweight exercises. Second, use resistance training to create a very high metabolic demand. Third, finish your workout with interval training to burn as much fat as possible. This whole plan gets you out of the gym in less than an hour!

Start with five minutes of bodyweight exercises to prepare your body for the workout ahead. This is far more effective than sitting on a bike for five minutes, which won’t get you ready for anything except more sitting on a bike.

During your warm-up, I like to include bodyweight exercises that fix any postural imbalances from work or sports. This means you not only get warmed up and lose fat, you also eliminate low back pain!

And then you’ll head on over to resistance training. Perform these in a “superset” style. What “superset” means is to perform two exercises back to back, with very little rest in between.

Supersets will greatly reduce the amount of time you need for your workout, while giving you even better fat loss results!

Resistance training for fat loss takes about 20 minutes. You’ll use basic exercises, such as lunges and bench press. And sometimes you’ll even use more bodyweight exercises. It all depends on what YOUR body needs.

To finish up, you’ll go for about 20 minutes of interval training. A quick warm-up, followed by short intervals interspersed with lower-intensity recovery periods. Cap it off with a quick cool-down and you’re done.

Add that all up: 5 minute warm-up plus 20 minute resistance training plus 20 minute intervals equals a complete workout in just 45 minutes.

Go ahead an compare this to what most people will do in the gym. They’ll spend their whole 45 minutes on one piece of cardio equipment. That might burn calories, but it doesn’t build a better body.

Really, think about the “Cardio Crew” at your gym. I’d be willing to bet that many of them have spent hours on the treadmill for the past two years, yet they look exactly the same! (And sometimes even heavier!)

Cardio has a lot of downsides, such as poor results and injuries from doing too much work. Which would you rather do? A fun, effective, 45 minute workout or long, boring cardio sessions?

You make the choice.

The Take-Home Message is: The very best way to burn belly fat is with a combination of effective strength training and fat-blasting intervals.

It’s quick, it’s effective, and best of all, it’s fun!

Faster Progress

2008-06-03T16:16:00.000-07:00

Here's another satisfied ProGrade user!

"I've been using Prograde about a month. I train hard five days a week and recovery time is really important. My recovery has been improving thanks to your products, especially Prograde Workout.

My overall performance is improving, but I notice it most in my heavier lifts. I got my first barbell shoulder press with 170 lb yesterday, plus my first unilateral dumbbell high pulls with 100 lb (each arm).

Though I know many people will get heavier lifts than mine, I am thrilled!

I have a goal of being able to do a 100 lb dumbbell clean & press with one arm by my 58th birthday, which is in August, and I believe I will make it.

Your excellent products definitely are helping move ahead faster."

Frank DiMeo
Owner of CrossFit Gulf
CoastCrossfitgulfcoast.com

Variety In Exercise

2008-05-24T18:27:00.000-07:00

Q: Luke, I did my first resistance training workout on Wednesday and am still quite sore today. What type of resistance training should I do today? Do I repeat Wednesday's workout or switch it up?

A: Thanks for your question!

It's best to have three different resistance training workouts for three days of the week.

Here are a few simple guidelines:

Include one of each of the seven fundamental human movements (squat, bend, push, pull, lunge, twist, and gait)
Use a variety of repetition ranges
Focus on compound exercises that use more than one joint

These apply to all of your resistance workouts, whether you are using bands, machines, barbells, dumbbells, kettlebells, or even just your body weight!

Also, if you're getting sore one of the best things you can do is to make sure you're taking in enough Essential Fatty Acids. My favorite source of EFAs is Krill Oil.

You can read more about Krill Oil here: http://carsoncityfitnesssystems.blogspot.com/2008/04/krill-oil.html

Have a great day!

Want more, do more, BE more,

~Luke

PS - The one other thing I'd recommend to combat soreness and at the same time accelerate your fat loss results is a post-workout drink.

ProGrade Workout has the perfect ratio of carbohydrates and protein you need after your workout to build a lean, sexy body. You can find it here: ProGrade Workout

Mom's Milkshake Recipe

2008-05-23T10:10:00.000-07:00

Here's a nice little email I received the other day:

Hi Luke,

Hey, I tried the protein powder that you recommended. While it tasted fine just mixed with water in a shaker, I decided to pump it up.

I dumped a tray of ice cubes, a can of diet creme soda, and the two scoops of protein powder in the blender and hit "liquify".

Yum, the result tasted like a chocolate milkshake, thick and creamy.

It turns out to be a terrific breakfast treat.

Thanks!

Love,
Mom

(The protein powder I recommended to my mommy is the most excellent ProGrade Lean)

Dummies

2008-05-21T20:58:00.001-07:00

If I ever, EVER see anyone at Carson City Fitness Systems doing something this stupid I will find out how far into the parking lot I can throw them.

'nuff said.

Olympic Lifting

2008-05-21T14:27:00.000-07:00

There are two weightlifting movements contested at the Olympic Games. They are the Snatch and the Clean and Jerk.

This morning we were performing dumbbell cleans as part of our bootcamp routine.

(We use them as a metabolic exercise, rather than a power exercise)

Why do we do cleans?

Well, this guy below probably doesn't do anything other than the Clean and Jerk, Snatch, and a variety of squats. Olympic Lifters don't do any jogging or other exercise that could take energy away from their weightlifting. So his leanness is a result of exercise selection and intensity.

Now, this dude is obviously an elite athlete. But I think an athletic build is what most people would prefer, rather than the grotesque comic-bookery of a bodybuilder or the beef-jerky look of a marathoner.

Cleans help you build lean, sexy muscle. Plus they increase your athleticism and give your muscles that "ready" look. (This is actual muscle tone. Science geeks like me call it "Myogenic Tone." What most people call tone is a measure of leanness, not muscle tone. Sorry, pet peeve.)

The Take-Home Message for today is: Training like an athlete will help you reach your goals, whether they be athletic or aesthetic.

Want more, do more, BE more,

~Luke

Master The Pushup

2008-05-13T18:18:00.001-07:00

Many people are limited in the number of pushups they can perform by their trunk and scapular stability.

You see this with the weird sagging during pushups.

When you lack stability, your prime movers along the shoulder girdle and upper arm will be unable to produce as much force as they should.

This will severely limit the number of pushups you can perform.

Want to gain some stability (and increase your max number of pushups)?

Here are some exercises to help:

- Long duration front planks (facing ground, weight on elbows and toes)

- Long duration reverse planks (facing sky, weight on heels and elbows)

- Bottom position pushup holds (keep yourself just off the ground, body straight)

On all of these exercises, be sure to depress and stabilize your scapula. Think of pulling your shoulder blades down towards your buns.

That's it! Improve your stability and you'll be able to do more pushups.

This will allow you to use the pushup as a movement in your metabolic circuits, without having to worry about fatigue being a limiting factor!

Just think, you can get the heart rate response you want WITHOUT having to jog, jump, or bike!

Want more, do more, BE more,

~Luke

Look Out...

2008-05-09T08:36:00.000-07:00

I'm working on a new article for www.CarsonCityFitnessSystems.com

Here's the references, so far:

1. Canadian Journal of Applied Physiology; 20(4), 480-486, 1995.
2. Meeting - Canadian Society for Exercise Physiology; 2000.
3. Foersvarsmedicin; 3, 85-99, 1967.
4. Acta Physiologica Scandinavica; 71, 334-346, 1965.
5. Sports Med; 21(1), 7-17, 1996.
6. Journal of Applied Physiology; 48, 624-629, 1980.
7. Journal of Applied Physiology; 88, 386-392, 2000.
8. Nutrition in Sport (textbook); Chapter 6, 97-111, 2000.
9. Sports Med; 21(2), 98-118, 1996.
10. Journal of Applied Physiology; 74, 1848-1855, 1993.
11. American Journal of Clinical Nutrition; 72, 96-105, 2000.
12. American Journal of Clinical Nutrition; 72, 106-111, 2000.
13. Nutrition in Sport (textbook); Chapters 6 and 7, 85-111, 2000.
14. Journal of Applied Physiology; 65, 2018-2023, 1988.
15. Journal of Applied Physiology; 66, 720-726, 1989.
16. Diabetes; 48(5), 949-957, 1999.
17. Journal of Applied Physiology; 82, 1882-1888, 1997.
18. Journal of Clinical Investigation; 54, 1487-1502, 1966.
19. Pharmacological Research Communications; 13, 475-486, 1981.
20. American Journal of Physiology; 277(Endocrinol. Metab. 40), E617-E623, 1999.
21. Journal of Clinical Investigation; 95, 811-819, 1995.
22. American Journal of Physiology; 268 (Endocrinol. Metab), E514-E520, 1995.
23. American Journal of Physiology; 273 (Endocrinol. Metab.), E122-E129, 1997.
24. American Journal of Physiology; 276 (Endocrinol. Metab.), E628-634, 1999.
25. Acta Physiologia Scandinavica; 162(3), 377-387, 1998.
26. Journal of Nutritional Biochemistry; 10, 89-95, 1999.
27. Journal of Nutrition; 130, 139-145, 2000.
28. Sports Medicine; 27(6), 347-358, 1999.

The funny thing is, even with all this research, it'll still read like a meathead wrote it.

And I'm okay with that.

Have a great day,

~Luke

Fat Loss Fairies

2008-05-07T15:03:00.000-07:00

Fat loss isn't under the control of magic fat loss fairies.

It's based on simple changes in behavior.

Volleyball Fundraiser

2008-05-06T13:41:00.000-07:00

The 16 Red team from Capital City Volleyball Club is having a fundraising car wash in a few weeks!

Here's the information:

The car wash will be held on Sunday, May 18th at the Stratton Center , 1532 Hwy 395 South, Gardnerville.

Time 9:30 AM to 1:30 PM (approx.)

Can't miss us, right on hwy 395 in the middle of town, lots of cute girls in spandex waving signs.

Cost: Any donation accepted.

(I was going to volunteer to help, but "Luke In A Swimsuit" would scare away the traffic!)

T Pushups

2008-05-05T13:36:00.000-07:00

Push ups are one of the most underrated exercises out there.

You'd be suprised how many people are unable to do even five perfect reps.

(And as a side note, it gets me hot under the collar when someone whines about being unable to do push ups. Get over your bad self and start working. Now!)

If you are momentarily too weak to reach your target number of reps, use a simpler variation.

Beginners on the pushup start by pushing themselves away from a wall.

They progress to pushing themselves off of a bench.

And then they move on to regular pushups.

From there we can start elevating the feet, or using an unstable surface, or adding load with chains, bands, or a weight vest.

Plus, there are endless variations.

At Starbucks the other day, I wrote down sixty-three variations, and that's without taking into account narrow, medium, and wide hand positions, or methods of loading.

Listen up, ladies: Push ups will NEVER make you bulky. Never. (Strength training won't make you bulky either, unless you specifically train and eat for it.)

Here is a great push up to begin incorporating into your program:

The T Pushup

Start

Finish

Exercise Description:

Start:

- Hands under shoulders
- Weight on feet and hands

Motion:

- Lower body until almost touching ground
- Explode upwards
- Put weight on left hand
- Reach towards sky with right hand
- Land and repeat on left side

Want to make it tougher?

Hold some dumbbells and do T Pushups.

Not tough enough for you?

Trade in the hex-headed dumbbells for some round ones.

Have fun!

Want more, do more, BE more,

~Luke

PS - Don't forget that the next session of the Metabolism Makeover program starts a week from today!

Here's what Sonia H. Miller had to say six weeks in....

“Being overweight I have tried many, many things to lose weight. You name it, I’ve tried it.....Nutri-System, Weight Watchers, the latest diet pills and just plain starvation. I tried all of these and more hoping that I could loose weight and have the body and energy I wanted.

My weight loss journey had drug on for a little more than 10 years. Feelings of hopelessness grew after trying all of these things and discovering that none of them worked for me. Even though I initially I lost some weight, I never felt good or had the energy to take care of my son or enjoy activities with my family. I always felt hungry, deprived and weak. The most devastating effect was after each weight loss strategy, the weight always came back... along with extra 5-10 pounds of weight. I was disgusted with myself and ready to accept the thought that weight loss was just not for me.

Then I found the Metabolism Makeover. Each class helped me to realize that my goals could be achieved by setting realistic goals, making a conscious decision to take action and understanding how the foods I was putting into my body affected my ability to see results. After 6 weeks into the course, I finally started seeing - and feeling - the results that I have always wanted for myself. Along with my commitment to add cardiovascular exercise and weight resistant training to my weekly routine, I finally have the energy, knowledge and the confidence to reach my long term weight loss goals. Thank you.”

Social Support

2008-05-03T16:54:00.000-07:00

Definition:

Social support is the physical and emotional comfort given to us by our family, friends, co-workers and others. It is knowing that we are part of a community of people who love and care for us, and value and think well of us.

The best way to get results is to get like-minded people together to help each other.

There's strength in numbers.

My clients get better results when they can bounce ideas and results off of each other.

And they can support and help each other.

We can start building our own little community and learning from each other's successes and struggles.

That is why I am encouraging everyone to start an online fitness journal.

You can have a free account on blogger.

We can really build a great community together.

You can read my journal at: http://turtleislandhouse.blogspot.com/

Have a great day

Want more, do more, BE more,

~Luke

PS - Another way to get plenty of social support is to join in a group fitness or nutrition class.

Like my Morning Blast bootcamp or the Metabolism Makeover program....

Here's what Davisa Fogel has to say about the Metabolism Makeover:

“After several attempts at fad diets...the weight was not coming off.”

“I joined the gym after several attempts at “fad diets” thinking “this should do it.” I worked out faithfully each week and was full of determination but the weight was just not coming off. As soon as the Metabolism Makeover course became available, I thought, “Why not!”

The 12-week experience has been the start of a new way of life for me. Upon completion, I lost a total of 16 pounds and over 8 inches in my waist, hips and thighs. I feel confident that I will continue with my success.

The Metabolism Makeover program has taught me to construct my diet to be more health conscious, but still be able to enjoy a variety of everyday foods without the typical “diet” plan”

On Sportsmanship...

2008-05-02T15:17:00.000-07:00

Hi everyone,

Take two minutes to read about a fine example of sportsmanship:

http://blog.oregonlive.com/breakingnews/2008/04/the_best_tale_of_sportsmanship.html

That's the good stuff.

~Luke

Top Ten Tips For Sleeping

2008-05-02T14:26:00.000-07:00

While browsing Hastens Sangar's website, I found this neat little list of tips to help you sleep better.

Focusing on getting plenty of rest is one of the most important things you can do outside of the gym, whether your goals are athletic or aesthetic.

(The others are correct nutrition, effective supplementation, and stress-management. Your lifestyle needs to support your goals.)

How Not To Sleep

Here are Hastens Sangar's Tep Tips For Sleeping:

1. Invest In A Good Sleeping Environment

Your bed should be wide enough and long enough, with the correct degree of firmness to avoid putting pressure on your joints, hips, shoulders and chest. An effective pillow which supports your neck will improve the quality of your sleep.

Your bedroom should be cool – ideally between 14°C and 18°C. It should also be dark, since you are aware of light even with your eyes closed. Light sets off processes within your body which make you wake up.

2. Stick To A Regular Schedule

Keeping roughly the same hours for bedtime and getting up will create a routine which your body will get used to.

Even if you go to bed late or sleep badly, it’s worth getting up at the same time that you normally do.

Otherwise, you’ll disrupt your routine and risk sleeping badly the next night too.

3. Unwind Before Going To Bed

Take the time to unwind before going to bed. Avoid doing anything which involves mental or physical stress.

Your bedroom should be a place for relaxation and sleeping, so don’t use your bed for working, watching TV or anything else.

Try to adjust the lighting in your bedroom to create a cosy atmosphere.

4. Spend Time In The Daylight

Spending time in sunlight during the day reduces melatonin levels in the blood. This makes us feel more awake and more alert.

In the evening when it is darker, melatonin levels rise and we feel more tired.

Spending time in the daylight makes it easier for our internal body clocks to regulate our need for sleep.

5. If You Can't Sleep, Get Up!

If you can’t sleep, get up and do something relaxing.

Then when you feel tired, go back to bed.

6. Exercise Regularly

By taking regular exercise – ideally three times a week – you will tire yourself physically while relaxing substances are produced in the body.

The exertion also leads to deeper, more continuous sleep which means that you wake up feeling fresh and relaxed.

But don’t exercise too close to bedtime – it may take you longer to get to sleep, as your body won’t have had a chance to wind down.

7. Don't Go To Bed Hungry

Food is important to your wellbeing and your sleep.

Don’t go to bed hungry, but also avoid eating dinner too late since a large meal just before going to bed keeps the digestion process going longer.

It is better to have a lighter meal which satisfies your hunger, and to focus on a good breakfast instead.

8. Cut Down On Caffeinated Drinks

Avoid drinks with caffeine in them, such as coffee and tea, which stimulate the brain’s wakefulness centre.

Increased consumption of caffeinated drinks can make it hard to get to sleep, and increases the risk of waking in the night.

This prevents you from getting the quality sleep you need.

9. Watch Out For Smoking And Alcohol

Alcohol and nicotine have a negative effect on your sleeping pattern.

For example, studies have shown that you get less deep sleep and dream sleep when you have nicotine and alcohol in your blood.

10. Avoid Sleeping Pills

The use of sleeping pills can lead to dependency, and should not be used for extended periods of time.

Always speak to your doctor to find out whether there are other ways of resolving the cause of your sleeping problem.

Handstand Pushups

2008-05-01T12:31:00.000-07:00

Good Afternoon Everyone!

One night I was still here at the gym around three in the morning.

Someone sent an email asking how to do a handstand pushup.

Simple.

Face the wall in a sprinter's stance.

Kick your legs up until they hit the wall.

Bend your elbows until your head touches the floor.

Push yourself back up.

Easy Peasy.

Here's a video of me doing handstand pushups:

(Now remember I was here by myself in the middle of the night, that's why I was the cameraman...)

One of those many irons we've got in the fire is a Handstand Pushup video and manual.

Step-by-step how to take you from zero reps to banging them out.

Handstand pushups build world-class functional strength.

I hear all the time that "Handstand Pushups are just too HARD."

They're not "too hard."

Difficult, maybe. But not too difficult.

If you're willing to work, I can teach you.

Of course, our first step might be to lose a little bit of excess tummy....

(Can anyone help me out with a funny and interesting segue here?)

Tonight I'll be speaking to the Capital City Volleyball Club's younger teams about the importance of strength and conditioning.

Hopefully they will realize that it is up to them to do the extra work that is needed to become a champion.

Remember that the Metabolism Makeover program starts in just over a week, and that there will be THREE morning bootcamps starting at the end of the month.

Today is the day to start!

Want more, do more, BE more,

~Luke

PS- "In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs."

Here's what Rose Huffine has to say about the Metabolism Makeover program:

“I can’t praise Metabolism Makeover Program enough. My results just amaze me. Since I turned 50, I hated the way I looked. I was in a size 12 pants and was wearing size “large” shirts. For me that was too big, I saw no end in sight. I tried to loose the weight and tone up by myself with no results. I thought eating just one meal a day would help. I didn’t know I was setting myself up for failure.

The Metabolism Makeover opened my eyes and taught me the right way to have the body I so badly desired. In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs. I have learned how to eat correctly by eating several small balanced meals during the day.

My husband just cannot believe how much better I look and feel about myself. Now that’s a great feeling. I walk with my head up high and I am having fun buying fun new clothes. I AM SO PROUD OF MYSELF. That’s a great feeling.

Thanks for being there for me and helping me achieve my dreams.”

Mustang Accesories You DON'T Need!

2008-04-30T12:11:00.000-07:00

Good afternoon everybody!

I'm ensconced here at Silver State Athletic Center, answering tons of questions about my Metabolism Makeover program.

(It's filling up fast, so if you have any questions send me an email at LDWold@Gmail.com and I'll fill you in on all the details. It is a nutrition program, and the perfect complement to any workout. We meet on Monday nights at 6 for twelve weeks. Losses of up to ten pounds of fat are common. To see a few success photos, check out http://www.highsierrabootcamps.blogspot.com/)

I had hoped to get in a quick workout this afternoon, but have over a hundred emails from clients and friends (and clients' friends!) and a stack of phone calls to return. A guy could start to feel popular!

What else is on my project list?

Well, I had a request to write an article about "Vampire Fighter Fitness." What an interesting topic!

Fat loss, strength, and athletic performance are my specialties, but I like the opportunity to put a fresh spin on things. Sarah, you're getting your "Vampire Fighter Fitness" routine!

Mother's Day is coming up, and I'd like to put together a Mommies Only special.

Moms, sound off!

Should your Mother's Day gift be semi-private personal training, morning bootcamps, Metabolism Makeover, or a combination?

I've written a special presentation called "Myths and Lies About Fat Loss." When I timed myself, it was 23 minutes long, perfect for a lunch break.

Is anyone interested in having me present a "Lunch and Learn" at their workplace?

Let me know how to get in touch with your human resources director.

(I've also written or can write articles on fat loss and health for employee newsletters. And I can meet even the toughest of deadlines without fail.)

The outline for my "Results Proven" stretch routine is about finished. Now I'm going to have an expert turn it into a shooting script and we can (hopefully!) film it in the next month.

But by far my pet project is the Metabolism Makeover program. This is exactly what we've needed to round out our services here at the gym.

Nutrition advice is always a part of personal training, but we usually focus just on changing a few behaviors. My training skills are advanced enough that a few simple diet changes combined with my programs yields phenomenal results.

Metabolism Makeover, however, is to nutrition what my programs are to personal training. It is powerful enough to get results by itself.

Anyone even remotely interested in losing fat and having a healthy lifestyle should get ahold of me right away. Again, my email is LDWold@Gmail.com, and my cell phone number is (509)945-3856.

Oh yes, the title of this post: "Mustang Accesories You DON'T Need!"

Look at this photo:

Do you know what this is?

It's a French Fry holder for your car.

Seriously.

A French Fry holder for your car.

If you're just thinking about how convenient one of these would be, enroll in the Metabolism Makeover program RIGHT NOW!

C'Mon, a French Fry holder for your car? Jeez....

Have a great day!

Want more, do more, BE more,

~Luke

PS - Check out Tina Martin below. She lost 4% Body Fat, 8 pounds, 9 1/2 total inches in 12 weeks. Go Tina!

Doesn't she look great?

Yes!

Breaking The Fat Loss Plateau

2008-04-29T15:52:00.000-07:00

I would like to give you the opportunity to lose fat, build muscle, and have the vitality that all “wannabes” envy… and do it in a very short time.

The power is inside of you, and I’d like to show you how to get it out.

Do you realize that the average human life span only consists of about 28,000 days?

I don’t need to tell you that this is not a terribly long time.

But I will tell you that every day you go through your life without living it lean and sexy is a day you are cheating yourself out of your own existence.

It’s time for you to step up to the plate, and take control of your life right now…

If you’ve had a string of failures with weight loss… then right now you are LOSING the race.

Sign up for my Metabolism Makeover course.

In only twelve weeks you can have results you've never thought possible.

Look at the before and after photos at: http://www.highsierrabootcamps.blogspot.com/

Then send me an email at LDWold@Gmail.com and I'll give you all of the details.

Why not you? Why not NOW?

Want more, do more, BE more,

~Luke