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.

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How this Personal Trainer Eats on Thanksgiving

Want to know a personal trainer’s secret to a “healthy” Thanksgiving and holiday season?


Let me first tell you what I WILL NOT be eating on Thanksgiving. I will not be eating pretend pie without sugar and/or butter. I will not be eating only the breast part of the turkey. I will not be eating any tofu, tofurkey, or anything processed food pretending to be meat. I’ll be traveling from the Tri Cities to the Issaquah, WA are to visit family and eat some food – things that should happen on Thanksgiving in #America.


Here is what I will be eating: Read more…

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11 Styles of Fitness in 140 or Less

Published on November 22, 2014 by in Just for fun

There ar140e a lot of different styles and personalities in the world of fitness. In this post today I am breaking down many flavors of fitness in the style of Twitter.


And for this post I cannot take credit on the concept. My soon to be famous (or already famous, depending on when you read this) author/bro Mike Speegle came out with this brilliant post a while back where he described book genres in 140 characters or less.


This is essentially my fitness rip-off of that. Here we go…


1. Crossfit – I just did 11 kipping pull ups and tore my rotator cuff. Do I have to keep pretending I like Paleo pizza? #crossfit


2. Bodybuilding – Damn my biceps look good in this mirror. No that wasn’t me – whoever smelt it delt it. #bodybuilding #proteinfarts Read more…

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WOSFTW: Workouts so far this week

Published on November 20, 2014 by in Fitness

I got a little behind this week on El Blogo de Website (that’s Spanglish for the blog). So here’s what I’ve done so far this week for workouts:


Monday Workout: “Functional” Fitness Workout:

Pull up

4 Ball push up

LMT Square squat

Monkey Bars

Push up with feet on stability ball, hands on one medicine ball

LMT Step back lunge with bar extension

Bench dip with feet on medicine ball


Kettlebell swing

Single leg squat with Kettlebell shoulder press


Here is a breakdown of each one: Read more…

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How to Be the Coolest Person in the Gym with One Exercise

Published on November 11, 2014 by in Uncategorized


Figure 2

Figure 2

One of the best ways to accomplish gym coolness is to master the most difficult exercise in the gym. You might be asking, “What is the most difficult exercise in the gym?” Is it the pull up? Maybe even the muscle up? While pull ups and muscle ups are no easy task, they are not the most difficult. Turkish get ups can be pretty hard, but they aren’t number one. Burpees are child’s play compared to this extraordinary feat of physical endurance, mental toughness, and even respect. I am of course talking about the weight re-stack. Read more…

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Introducing the All-new Squirrels Page

Published on November 10, 2014 by in Uncategorized

SciuridaeToday I put a new page up on the website simply titled “Squirrels.” You might be thinking, “Why have an entire page dedicated to squirrels on a fitness blog?” To some people the answer might be obvious; to others, not so much.


You might be thinking something like this:

Squirrels can lift “x” amount of their body weight, so they are super strong pound-for-pound or something like that.


Squirrels are quick and agile.


Squirrels have incredible balance (think of a squirrel running across a power line).


Squirrels are resilient animals.


Squirrels are a good Read more…

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TWOT – A Cardio Classic

The Workout of Today


Today’s workout was an oldie, but goodie. And now that my knee is getting better, it’s time for some actual cardio. It’s nothing crazy or fancy, and you’ve probably done it before. Here it is:


The one mile run


That’s it. Not a mud run, not a 5K, not a marathon – just a mile.


I know for some it might not be much, and if that’s the case try this:


One mile run for time – go as fast as you can.


And if it’s been a while since you’ve done any running, try this: Read more…

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Today’s Workout: Freestyle Upper Body Work

Published on November 6, 2014 by in Uncategorized

Today’s Workout: Freestyle Upper Body Work


The Doc told me to “go easy” on my knee for two weeks. That was 13 days ago. And even though my knee is feeling pretty good, I am going to hold off on lower body specific exercises until next week.


So today I am continuing with my upper body antics, and getting a little creative with it. Here’s what I am doing today for my workout:


Medicine ball push ups (different varieties): Med ball under one hand, med balls under two hands, med balls under two hands with feet elevated, 3 ball push up, 4 ball push ups (balls under feet and hands).


Pull ups: Standard pull up, chin up, wide grip bringing chin to hands, bodyweight row hanging from Smith machine bar.

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Today’s Workout: Loaded Movement Training

Today I actually do not have a brand new workout for you – it’s more of a new workout concept.


It’s called Loaded Movement Training and I learned it from its creator Michol Dalcourt this weekend.


So this is more of a concept you can add into your existing routine to give you a little more variety.

The video below shows Michol Dalcourt demonstrating some exercises with the ViPR – a fitness tool he invented. Take a look at the video. You do not necessarily need a ViPR to do some of the exercises – the idea is to get the concept of moving weight away from your body to bring a new dynamic of functional fitness to your routine. Read more…

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Ninja, Farm Boys, Locker Rooms, Beer, and Voodoo: My Trip to Portland

This weekend I had the pleasure of attending the Fall Fitness Forum in Portland, hosted by Northwest Personal Training Education at the Multnomah Athletic Club (“The MAC”). The whole experience was pretty freaking awesome and I came away with a lot of great information. Lend me your ear – or eyes I guess – and you’ll get a glance of my Sunday.


Pre-Forum Happenings


I woke up at about 2:00 in the morning to a loud slam of a door at the motel we were staying in. I jumped up in bed ninja-style, ready to attack whatever or whomever made the sound. After a zero-point-eight second analysis of the situation I determined whatever made the sound was probably not going to hurt me and my ninja skills would not be needed, so I quickly retracted my Kung Fu fighting stance to a lying position and returned to my slumber.


I woke up again at about 4:30 a.m. and read most of Galatians to kill some time. I had a protein shake and a shower and then by the time 6:00 rolled around, I headed to the MAC.


Let me tell you about the MAC and give you a feel for the setting. It’s supposively one of, if not THE oldest fitness club in the United States. It’s also prestigious. Apparently there is a waiting list to join the club, and if you get the chance to join there is a modest fee of $10,200 to sign up, which goes up to $11,000 this January. Don’t worry though, if you’re a senior the joining fee is only $5,500. Eliteness is in the air and can be felt as soon as you walk in. The entry to the club looks more like a 5 Star hotel than a gym, and apparently there is a dress code in place which only allows for business attire while not on the gym floor. Somehow I snuck in the main entrance in my grey hoodie without a fine, caning, or any other repercussion. Win.


I found my way down to the fitness studio where many of the day’s workshops would be taking place. The studio looks like any other fitness studio, only it overlooks JELD-WEN Field – home of the Portland Timbers and Portland State Vikings. So, on any given day, you might be able to get your cardio on AND catch some MLS action. I toured some more of the gym, and other than the fact that it overlooks a football stadium, it felt like any other nice gym I’ve been in. It’s clean, the equipment is all fairly new, there are big screen HDTVs – everything you would expect. There is a rule of “no cell phones” on the main gym floor, so I did not snap a picture there. I did not see a “No selfies by the squash Wall of Champions” rule posted however – so I obliged.

View of the football field from the MAC

View of the football field from the MAC


Proof I was at the MAC

Proof I was at the MAC

Soon enough, the workshops of the Fitness Forum were under way.


Farm Boy Strength: The Future of Fitness? Read more…

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