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My Hotel Workout

hotelworkoutThe family and I took a trip to the Seattle area this past weekend to visit family, and rest assured, since it was a mini vacation there would be some indulgence in fish ‘n chips, local micro brews, and chocolate. There would be some working out too.

 

When it’s a good idea to workout on the road

 

I don’t do a planned workout every time I go out of town.  Sometimes it is not necessary. But, depending on the length of your vacation, working out is a good idea if you plan on doing any of the following:
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Sometimes I think I’m a Badass, then I watch a Bruce Lee Video

Published on April 6, 2015 by in Uncategorized

Every now and then, I think I am pretty hardcore. I’ll crank out a personal record on my bench press or pull up reps. I’ll look in the mirror with my shirt off and flex. Then I’ll do some shadow boxing with my shirt off – still looking in the mirror. As my wife drools at my physique and my kids admire their superhero of a dad, I feel pretty damn good about myself.

 

Then I watch something like this:

 

I say to myself, “I could totally do that.” Or at least something half as cool.

 

Okay, maybe not.

 

Then I realize my shadow boxing skills are maybe not that impressive. Darn.

 

Because Bruce Lee was the epitome of badass.

 

And not many will ever reach that level of badass, including me.

 

But then I realize Read more…

 
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How to not get Fat on Vacation

3 Lifestyle Tips for Vacations and Getaways

 

When I’m at home, I DO NOT live perfectly all the time by counting every calorie and working out religiously. Most times I am more on a 80/20 rule or even 90/10. When I am away from home, I still do some healthy things, but it’s probably more like 60/40 or 70/30. I’m going to enjoy my vacations, but I am not going to be a complete fat, gluttonous slob either.

 

If you are new to the whole working out, getting in shape, eating healthy thing and need some ideas on how to live a little and not completely destroy all of those hard hours you put in the gym, you’re in luck because Glen “Big Daddy” Gosch has some groundbreaking tips for you!

 

Okay, maybe my name isn’t Big Daddy, maybe I shouldn’t refer to myself in the 3rd person, and maybe this stuff isn’t groundbreaking. But Read more…

 
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Flat Belly Water Recipe

Have you ever heard of these water recipes that promise a flat belly if you drink them? There are lemon varieties, cucumber, mint, cayenne, and more. It is true if you add some special ingredients to water, you can get a flat belly. My flat belly water recipe is not made with any fruit, spices, or herbs though.

 

Here is my Flat Belly Water Recipe: Read more…

 
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When I was a Pregnant Dad

It’s not easy getting pregnant, you know, being a guy and all. I never really thought about myself being pregnant, and I didn’t even think that I was that fat. But then one day, about 7 years ago now, my five year old daughter observed me with my shirt off.

 

“Whoah, Dad, you look like you’re pregnant,” she said.

 

I laughed (and maybe cried a little) on the inside and Read more…

 
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Me and My Paleo Dog: The Struggle to Keep a Dog Grain-free

Published on March 26, 2015 by in Uncategorized

IMAG0360It’s not easy raising a Paleo dog today, especially when canines are forced to live within the confines of modern society. The struggle is very, very real. And if you’re a part of the Paleo Mafia and own a dog like me, you know exactly what I am talking about.

 

The other day I was taking my dog Grizzly for a walk. Just a walk, at first, for a warm up. I kind of laughed as I saw other people taking their dogs for a jog. A jog? Steady state cardio? Are you freaking kidding me?

 

The Type of Exercise Dogs were meant to Do

 

We all know that dogs were not meant to do Read more…

 
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Women: If you are not Skinny… this will Happen

Published on March 24, 2015 by in Uncategorized

I sat in the bar drinking a pint of Sam Adam’s Boston Lager when my friend Jim showed up and informed me that he had just broken up with his girlfriend. “What happened?” I asked, “Wasn’t everything going okay with you and Julie?”

 

“It was until about a week ago,” Jim exclaimed. “But then she told me her body fat percentage jumped to 22%. TWENTY-TWO PERCENT! This whole time she had these nice abs and skinny thighs, but then she just let herself go over the holidays and she’s only going to the gym 3 times per week on average now.”

 

“Oh, man, I’m sorry. I just saw her the other day too, I had no idea.”

 

“Yeah I know. She’s been wearing baggy shirts and yoga pants to hide it. But you can only hide something like that so long,” Jim said as Read more…

 
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Guys: If you don’t have a Six Pack, you’re a Loser

Hey fellow members of the male species – dad’s, husbands, college students, grandpa’s, and all – I have some news for you. You have got to get six pack abs. There’s no two ways about it. If you don’t, you are sure to suffer the following consequences:

 

You won’t be cool. Guys with six pack abs are just cooler and even all around better people than guys with body fat percentages over 8%.

 

You won’t get a girl to look at you, let alone date you, marry you or make love to you. Women love guys with abs. The six pack is actually the most desirable feature on a man according to all women.

 

If by some freak chance you found a girlfriend or wife, she is just faking it until Read more…

 
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Techniques to Help You Shave Time off of Your Weightlifting Routine

When I was in high school and didn’t have all of the obligations I have now as a dad, I had all kinds of time. When I ditched football and team sports to take up a weightlifting hobby, I would spend at least one hour per day in the gym. Often times it was closer to two hours. Fast forward to present time and I no longer have time for 120-minute workout sessions, even though I work as a personal trainer and spend hours each day training people. So when I work out, I need to have an effective plan that won’t take me hours to complete.

 

I rarely lift weights for over an hour. Most times it’s about 45 minutes. The other day I was walking into the weight room and a member of the gym asked me, “What are you working out today?” I responded, “Leg day.” About 40 minutes later I made my way for the exit and the same guy stopped me and asked, “You’re done already?”

 

The truth is, Read more…

 
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High Protein Berry Muffins

IMAG0346My wife had an oops moment the  today and the end result were some awesome blueberry and raspberry high protein muffins. When you’re a busy mom (or dad) at times the brain isn’t always on all cylinders. And when the brain fog rolls in, you tend to put things in random places, like the other day when I put my phone in the pantry. Then there was this morning when Jaki made a smoothie and put the big bag of frozen berries away… In the fridge. Fast forward to this evening and we had an entire bag of defrosted berries.

 

So we ate some for dessert.

 

And I decided to make some high protein muffins to use up another cup of berries.

 

Here is what I gathered up: Read more…

 
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© Glen Gosch Fitness | Fitness at A-