T Pushups

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

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”

Handstand Pushups

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!

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

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