5 Tips to Get Lean For Spring Break

Most of you know some of the basics that I have been preaching about how to maximize fat loss; take your supplements (greens, fish oil, grass-fed whey), drink plenty of water, balance your protein, carbohydrates, and fats, and avoid processed food. Here are 5 new ways to consider when you are on your quest to lose those unwanted pounds in preparation for Spring Break!

spring break


  1. Try lifting weights – Tabata style

If you don’t already know what a Tabata interval is, it’s a high-intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10-second rest. This is repeated for 8 rounds, totaling 4 minutes in time. This is one of the simplest and most effective ways to increase your total work capacity in a short amount of time. I like using this method for strength exercises like goblet squats, kettlebell swings, push-ups and TRX rows.

  1. Keep workouts short and intense

One of the least talked about training methods is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods. The longer you drag out your workout, the less likely you can keep up the intensity. An easy way to do this is set a time limit of say 20-30 minutes and try to get as much of your workout done in that time frame. Try to beat your previous time each time you complete the workout. So, if you are trying to lose body fat you must get out of the mindset that you have to work out for hours and hours. A higher workout density (working at a higher intensity over a shorter amount of time) will equate to a higher metabolism and a much more effective weight loss program. Keep it short and sweet yet intense.

  1. Finish your workout with a bang!

At the end of every workout, I like to include what I call finishers. These are exercises that are short, intense, and very demanding. After a tough full-body workout it always feels good to end your session on a tough but positive note. This is good both psychologically and physiologically. My favorites are sled pushes and rope training circuits. These exercises are sure to get the heart rate up and keep your metabolism rocking for the next 12-48 hours after exercise due to the increased oxygen demand that is called EPOC (Exercise Post Oxygen Consumption). EPOC is defined scientifically as, “the recovery of metabolic rate back to pre-exercise levels and can require several minutes for light exercise and several hours for hard intervals.” Essentially, we are looking for activities that keep us burning more calories after the exercise session. Be sure to end your session with a bang to keep your engine burning all day long!

  1. Spice up your food

There are many spices that you can use to help foods taste great but who knew about their many health benefits and could lead to fat loss? Two of my favorites are turmeric (curcumin) and cinnamon. Turmeric can help reduce inflammation, helps detoxify the body, and may aid in fat metabolism and help in weight management. There have been endless studies on turmeric in both a spice and supplement form that help support these claims. Cinnamon is another great tasting spice that can help promote a healthy blood sugar level. In short, if your blood sugar level is off due to not eating often enough or consuming too many processed carbs, this can lead to excess storage of body fat. Try adding a little cinnamon to help keep your blood sugar level and your metabolism in the right gear.

  1. Practice table push-aways

This is by far the hardest exercise you will have to do. I took this idea from Coach Mike Boyle and it makes sense. Table push-aways simply mean stepping away from the table and not eating too much!!! The old saying that you can’t out train a bad diet is so true. Intermittent fasting is something to explore if you are having trouble eating too much or too often. Combine this method with the hard training protocols above and you will lose fat in no time! Table push-aways are the hardest exercise of all since they are more psychological, not physical.

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30-Day Kettlebell Challenge

There are countless amounts of fitness challenges out there. They have been redone, done over, and overdone. It’s just how our industry is. We are continually trying to find the “next best” way to get in shape. It makes it easier to do, or at least start a workout routine. kettlebells-blur

I have no problem with fitness challenges either. Some people think that they are just a flash in the pan, quick fix wonder to change people’s lives and they are right. Fitness challenges usually don’t last too long, or do they produce phenomenal results. That’s OK. I don’t think fixing your is the reason you do them, but rather the challenge is the reason that you are doing it.

Not all of us are competitive or want to be challenged all of the time. That doesn’t mean you are not challenged. A health condition, low self-esteem and not looking the way you want are challenges we may face down the road. Fitness often times can help improve these challenges. So, the non-competitive people will be challenged.

For those of us that loved to be challenged in fitness and in life crave the idea of finding some test to get into. We want to feel a sense of toughness, a sense of goal complete and we want a sense of validity. The accomplishment of a physical feat is something we live for. So, these types of people love to be challenged, whether they get challenged, or not.

This is why I decided to create a 30-day fitness challenge. It is not super hard. It’s not out of the ordinary, nor does it require a lot of suffering. Sure, it is a challenge but it is not unrealistic. The main goal of this challenge is just to complete it in its entirety. Get it done not matter what. That’s the challenge.

You only need a kettlebell, or two, the ability to perform goblet squats and kettlebell swings, and a little bit of time each day to get the job done.

Why the goblet squat and swing?

I often get asked, “If you could pick one exercise to do, that’s it, what would it be?” and I have changed my answer a lot over the years but I have come to the conclusion that I need at least two exercises to do. I need an exercise for power. I need an exercise for strength and these two are it! You can also get a great deal of conditioning from these two exercises, when done properly. And yes, you can also build some good muscle and torch body fa with these two exercises. I also overall BIG fan of the kettlebell due it’s versatility. You can just do so many exercises with a kettlebell, what’s not to like? Although the benefits of the KB swing and goblet squat are reason enough to do the challenge, but remember the challenge is the challenge, not the fitness benefits.

The workouts

In order to make this a little more enjoyable, I could not have you do the same thing over and over again. You need to look forward to a slightly new challenge each day but be able to repeat it sometime during the challenge, all the while making it realistic.

There will be four (4) different workouts during the 30-day period.

You will start with workout #1 and end on workout #2.

You can do this workout at anytime during the day. I am going to do it whenever I can fit it in.

I will be doing it before a workout, after a workout, at home, during a break, whenever.

There are weight recommendations to optimize the workouts but are not a must. I recommend 12-16 kilo (26-35 pound) kettlebells for women and 20-24 kilo (44-53 pound) bells for the men. If you want to use more weight, go for it. I will be using at least a 24 kilo kettle bell each workout.

You will time your workout each time. Your bonus challenge is to beat your previous time for each workout. This is not a requirement of the challenge, just something you can use if you are looking for that extra challenge to track. swings copy

Workout #1

100 kettlebell swings for time

Workout #2

5 rounds of

5 Goblet Squats and 10 kettlebell swings

Workout #3

25 goblet squats

Workout #4

2 rounds of 30 kettlebell swings and 10 goblet squats

This may not look like much but I can assure you that it is enough. If you complete the challenge you will end up completing a ton of goblet squats and kettlebell swings. A tighter backside and leaner legs will also come along with the program.

Below is a daily layout of the workouts.

· Day 1: #1

· Day 2: #2

· Day 3: #3

· Day 4: #4

· Day 5: #1

· Day 6: #2

· Day 7: #3

· Day 8: #4

· Day 9: #1

· Day 10: #2

· Day 11: #3

· Day 12: #4

· Day 13: #1

· Day 14: #2

· Day 15: #3

· Day 16: #4

· Day 17: #1

· Day 18: #2

· Day 19: #3

· Day 20: #4

· Day 21: #1

· Day 22: #2

· Day 23: #3

· Day 24: #4

· Day 25: #1

· Day 26: #2

· Day 27: #3

· Day 28: #4

· Day 29: #1

· Day 30: #2

Take the challenge!

Deciding to take on a fitness challenge can be a positive thing. We all need a little push once in a while to see how dedicated we can be to something. Finishing a challenge can revitalize us and stimulate us to take on new challenges down the road. Take the next 30-days to do a little self-improvement.

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The Grinnell Training Premium Workout Group

I am excited to have the opportunity to provide you with workout programs online. If you are someone that lives far away from me and my training facility, State of Fitness, you can now work with me from the comfort of your home.

I have partnered with Exercise.com to provide you the best possible experience when it comes to programming, workout scheduling, exercise videos, logging and tracking progress.


The following steps below will help get you going and show you the three options that you have to work directly with me:

You can go to my page here. You will have three options to choose from. Workout plans, Individual Training and Group Training.

Once you decide how you want to work with me, you can simply enter your email, nickname and password and then click “Register”

Enter your payment information and “complete purchase”.

After that, you will either have access to general workout programs I have written to get you in awesome shape, work with me individually where I will create custom workout programs just for YOU, or join my Group Training where I bring you some of the best workouts I have ever created every month.

I look forward to seeing you over at Exercise.com!


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