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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My Vegan Cat

Published on January 23, 2015 by in Uncategorized

So_happy_smiling_catIt was a big day. My flight was just a few hours from taking off and then I would be on my way to perhaps the biggest business meetings of my life. Five days of good looking women, great tasting tacos, and California sunshine. It was also the first time I was going to be away from him for longer than a day. Mr. Friskers and I had never been apart.


The doorbell rang. It was the cat sitter/house sitter, Jim, a former coworker of mine. I greeted him and showed him all of Mr. Friskers things – his bed, his toilet stool, the homemade cat food food, etc.


“Homemade cat food?” Jim questioned, “Is that like some dried fish or something?”


“No,” I said, “Mr. F does not eat fish. He’s vegan.”


“Wait a second. You’re telling me that if I popped open a can of tuna, he wouldn’t eat it?” Read more…

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A Church Workout You can do at Home

This past Saturday I had the pleasure of joining together with a few good people at Faith Assembly church in Pasco for some conversation, bible reading, and working out – 3 things I am a big fan of. I am leading a small group class called “Fit Together” which is a part of a great program Faith has called Life Groups which is small groups of people with similar interests meeting together, doing life together.

I really felt called to do something a little bigger than I was currently doing. I had been: Read more…

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How to Develop a Habit of Eating Healthy

Published on January 15, 2015 by in Healthy Eating

P1010562Why do people hire personal trainers? There is not one clear or definitive answer. I have people come to me for one on one training or take one of my classes for a variety of reasons. Sometimes it is to increase athletic performance, sometimes it is to learn how to exercise safely around a medical condition such as arthritis or high blood pressure, and sometimes it is to have a variety of new and creative workouts that are a few steps beyond what one would learn from a fitness magazine. Then there is the rare occasion that someone will come to me for losing weight or changing body composition. No. Actually that is a biggy – the dropping of the lbs; the melting of fat; the incineration of lard. People want to do that.


What are the two big components of weight loss? Read more…

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How to Keep Working Out Beyond February

Published on January 12, 2015 by in Uncategorized

?Motivation? Road Sign with dramatic clouds and sky.I’m not going to blab a lot on this post. This one is a cut-to-the-chase how-to tutorial on working out for the long-term. As I write this it is January, and in the fitness industry the synonym for January is “busy.” A lot of people are working out right now, you might be one of them. A lot of those same people will lose motivation and not be working out in March. You don’t want to be one of them.


Here is what the gym looks like throughout the year:

January – Really busy: New Year’s Resolutions

February – Sort of busy: Some New Year’s Resolutioners sticking around

March – Normal: Just a few of the new members of the gym sticking around

April – December: Steady with a few spurts of sort of busy and kind of not busy


Here is what workouts look like for people new to (or coming back to) the gym: Read more…

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Cardio vs. Strength Training: Which is Really Better?

IMAG0080Let’s correct some just flat out fitness myths and lies and find out what really works when it comes to cardio and weights (strength training). Maybe you have heard some of these cliches: Ladies, don’t lift weights too often or you will bulk up, you’ll grow a mustache, and your boobs will disappear. Men, ditch the cardio and hit the weights hard until your veins are bursting and you need a hernia repair. My favorite as of late is: cardio exercise is BAD for you and will make you gain more weight than eating a cheeseburger!

Okay, so maybe some people don’t take it to such extremes, but actually, some do.

Before we get into into detail with each one of these, let me give you the short answer on these: Read more…

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My New Book!

GetFitTogetherCOverIt’s January, and it’s about that time for me to release another book. This one here is completely free. If you like the articles I have written lately, I’m sure you’ll like the book. It’s full of that Glen Gosch sarcasm, humor, and even some useful stuff about achieving your fitness goals.


This one also taps into a spiritual element as well. In the coming weeks I am excited to announce that I will be leading a group at the Church I attend to help people start the New Year right and achieve health and fitness goals. I’ve also been asked to be a guest presenter for a class at a church some friends of mine attend too. This book corresponds with some of the things I will be speaking about during those presentations.


When you download the book, this is what you will learn:


What the Bible really says about health and fitness.

Answers to questions I get asked as a personal trainer including what to do for a fitness routine and how to stick with a routine.

7 easy to implement lifestyle habits that set you up for your success so you see your goals through.

How to stay inspired while going after goals. Read more…

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Why You Should Absolutely set a New Year Goal!

10906197_895238260516240_667069154155734367_nGo for it! Do the resolution thing! I’m in your corner with it! Some people will tell you not to set a New Year’s Resolution because most people start resolutions (goals) and do not see them through. This has nothing to do with January, or New Year’s Day, or some sort of resolution curse. Most people fail at resolutions because most people fail at goals period, whether it’s on January 1st or June 1st. Not you, not this year.


Why do most people fail at their goals?


I’m not going to give a whole bunch of rhetoric to start off here. This is why most people do not hit goals. Read more…

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My Weight Loss Secrets: I’ve never told anyone these before

Someone approached me in the gym the other day and said, “Hey! I read your bio and saw that you lost over 50 pounds a while back. Good for you! That’s awesome! How did you do it?”


I thanked her and everything, then I told her what I did to shed those lbs. And honestly, there’s a short version and a very detailed version. I’ll give y’all the short version with all of my weight loss secrets.


  1. I got a second job to pay for all the workout equipment, supplements, and health food I knew that I would need. We all know it’s WAY more expensive to eat healthy than to eat junk food. And since I didn’t foresee getting a 50% increase in my salary at work, I did the next logical thing and got a second full-time job. This way I could finally eat organic foods, fresh produce, and ditch that ever-filling dollar menu at fast food joints. You might be thinking, “With two jobs, where did you find the time to exercise?” That brings us to number 2…
  2. I found a 25th hour in the day. It’s WAY too hard to find time to exercise in a normal day. At the time I had two kids, my wife and I both worked, our kids were involved in activities – you could say our schedules were filled. I knew that I wouldn’t be able to find time in a 24 hour day. So I prayed to God for an extra hour each day. Lo and behold, one day I woke up and looked at my clock and there it was: a “13” right where the 12 was supposed to be. Hallelujah! Now that I had that extra hour I was able to use almost all of it for exercise. But with a 13 on the clock, doesn’t that make the day 26 hours long? No. I can’t explain why, it just doesn’t.
  3. I did the spaceman diet. The caveman diet is so 2011. We all know the caveman (or “Paleo”) diet, right? Cavemen ate nothing but plants and animals (supposedly), but absolutely no beans, grains, or white potatoes, and evolution isn’t a thing, so we should eat that way too. I took the opposite approach. I ate how human beings will be eating a million years into the future. And what foods are those? I think you know.

Read more…

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