One on one personal training based on Firefighter fitness, Classic Bodybuilding, Cross Training, Stretching & Motivation.
[10/17/18] I’d love to get this vision of mine some life again. Free workouts anytime I’m free!!
[03/01/17] Spring Break & Summertime are right around the corner. Now is the time to end your Winter bulk or bulge and get ready for the Hot weather & skimpy clothing! Give me a call, let's set you up a diet and exercise program that works!! #sunsoutgunsout #fit4life
[04/15/15] Fit tip of the Day: If you have sore stiff muscles, perhaps you should strengthen and stretch them rather than rest and relax those hurting muscles!
[03/21/15] Fit tip of the Day: Don't let the number on the scale define you. Eating healthy & being fit is a lifelong journey! - Gary
[03/20/15] You can find a study to support any diet or fat loss strategy you want to believe in. Can you be honest with yourself and admit when what you're doing has stopped working? Be open to other possibilities. Find what works, then evolve. Have a great weekend... Work Hard, Play Harder!! - Gary
Summer time is coming fast, let me help you get ready!!
Fit tip of the Day: The best ab exercise is three sets of stop eating so much junk food. That said, if you want obvious abs, you’ll need to hypertrophy them with weighted exercises. Hypertrophy promotes fat loss. By building more muscle tissue your body will produce more of the hormones that burn fat. Which means muscles become more visible as they grow and the fat on top shrinks simultaneously. Summer is coming fast, call me for your first appointment. -Gary
[03/19/15] Fit tip of the Day: The best ab exercise is three sets of stop eating so much junk food. That said, if you want obvious abs, you’ll need to hypertrophy them with weighted exercises. Hypertrophy promotes fat loss. By building more muscle tissue your body will produce more of the hormones that burn fat. Which means muscles become more visible as they grow and the fat on top shrinks simultaneously. Summer is coming fast, call me for your first appointment. -Gary
[03/15/15] Sunday Fun Day Fat Burner: 5 rounds of 20 Tire Flips, 20 Sledgehammer Slams per side, 20 bent over upright rows, 1/4 mile light jog! Finish with 3 sets, hip thrusters and light stretch!! Have a great day! - Gary
[03/09/15] Fit tip of the Day: It's Monday, great day to start living your healthy lifestyle; eating right and exercising! No matter how you ate, drank or partied this weekend, today is a new day, start it off right! Early morning cardio/intense activity on an empty stomach has long been known to burn the most fat and set your metabolism and spirit in the right direction. Give me a call or FB message for your first appointment! - Gary
[03/05/15] Fit tip of the Day: Be sure to warm-up your shoulders before you lift heavy. The shoulders are easier to injure and more susceptible to overuse injuries than knees and hip joints. Dumbbell shoulder presses done for higher reps and lighter weight can go a long way in fixing the shoulders. Give me a call or FB message to schedule your first appointment. - Gary #youcandothis
[03/04/15] Fit tip of the day: For my close friends that haven't dieted or exercised in a while, do one little thing to get started: Quit drinking soda, coke, pop, big red, sugary liquid poison... Whatever you call it, STOP!! Call or FB message me anytime for your first appointment!! - Gary
Print this out and put it on your fridge, use it as a guide to get your diet working for your health and fitness goals:
Beyond Fit - shopping grocery list:
Artichoke Cucumbers Parsnips
Arugula Eggplant Peppers (all kinds)
Asparagus Endive Pumpkin
Avocados Fennel Purslane
Beets/Beet Greens Fiddlehead Ferns Radishes
Bell Peppers Garlic Romaine Lettuce
Bok Choy Green Beans Rutabaga
Broccoli Jerusalem Artichokes Sea Vegetables
Broccoli Rabe Jicama Spinach
Brussels Sprouts Kale Squash
Cabbage Kohlrabi Swiss Chard
Carrots Leeks Tomatoes
Cauliflower Mushrooms Turnip Greens
Celery Mustard Greens Watercress
Celery Root Olives
Cassava Sweet Potatoes Yams
Potatoes Wild Rice Oatmeal
Beans & Legumes
Anchovies Mahi Mahi Salmon
Bass Monkfish Sardines
Cod Mullet Tilapia
Eel Northern Pike Tuna
Haddock Orange Roughy Walleye
Halibut Perch Any Other Wild Fish
Herring Red Snapper
Abalone Lobster Scallops
Clams Mussels Shrimp
Meat and Poultry
Beef Goat Pork
Alligator Emu Rabbit
Bear Goose Snakes
Buffalo Pheasant Turkey
Caribou Kangaroo Venison
Hearts Liver Sweetbreads
Kidney Bone Marrow Tongue
Chicken Goose Roe/Caviar
Other Bird Eggs
Nuts and Seeds
Almonds Pecans Sunflower Seeds
Brazil Nuts Pine Nuts Walnuts
Hazelnuts Pistachios Derivative Butters
H**p seeds Pumpkin seeds
Macadamias Sesame Seeds
Avocado Oil Macadamia Oil Unprocessed Palm Oil
Butter/Ghee Olive Oil Walnut Oil
Coconut Oil/Milk Sesame Oil
Blackberries Boysenberries Gooseberries
Blueberries Cranberries Raspberries
Apple Honeydew Melon Pears
Apricot Kiwi Persimmon
Banana Lemon Plums
Cantalope Lime Pomegranate
Cherries Lychee Rhubarb
Coconut Mango Star Fruit
Figs Nectarine Strawberries
Goji Berries Orange Tangerine
Grapefruit Papaya Watermelon
Grapes Passion Fruit All other fruits
Spices and Herbs
Anise Cumin Peppermint
Basil Dill Rosemary
Black Pepper Fennel Sage
Cayenne Pepper Ginger Stevia
Chili Pepper Mint Tarragon
Cilantro Mustard Seeds Thyme
Coriander Seeds Nutmeg Turmeric
100% Full Fat Cream
Daily High-Potency Antioxidant Multi-Vitamin Supplement
Omega-3 Fatty Acid Fish Oil Supplement
Whey/H**p Protein Powder
I'd like to thank www.marksdailyapple.com for help with this list. Great Blog, highly recommended!
[02/28/15] Fit tip of the day: Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise and good sleep.
[02/27/15] Fit tip of the Day: Carbs and Sugar are like fuel for your car. If your car is parked in the garage all day sedentary and you continue to fill it full of gas, the excess is gonna spill out on the floor (belly, butt, fat stores). If you run your car hard, you need to fuel up before you drive it hard again. What kind of car are you driving? Gimme a call or FB message for your first appointment. - Gary
[02/26/15] Fit tip of the Day: If you're a busy professional, it does not have to be difficult and expensive to eat right. Try planning your meals for the week on Sunday. A big pan full of roasted chicken breasts, hard boiled eggs, fresh fruit, raw veggies, salads, sweet potatoes, rice, mixed nuts, etc. Very easy to pack a quick meal that's easy to re-heat and keeps for the week. Give me a call for your own personal training and diet advice. - Gary
[02/20/15] Fit tip of the Day: Partials, iso-holds, super sets, drop sets, and mechanical drop sets are techniques that increase the time your muscles spend under tension. Employ a blend of them into your workouts for hypertrophy. Standard sets using full ROM are good, but noticeable hypertrophy requires more intensity. Some people call these bodybuilding techniques "bad form." And those people are weak. Call or message me for your first appointment! - Gary
[02/18/15] Fit tip of the Day: When shopping for groceries, as a guideline; try to stick to the outside perimeter of the store where the real food is: meats, fruits & vegetables, real dairy (in moderation). Most of the processed garbage food is on the inside aisles. One caveat, skip the bakery, LOL. Call or Message me anytime to set up your first appointment. - Gary
[02/17/15] Fit tip of the Day: Effective workouts can be a mix of violent powerful movement and controlled steady movement. Compound and isolation exercises, full body and split routines, 1RMs and burn-outs... there's a time and place for everything and you'll probably end up doing it all if you stay in this game long enough. Give me a call to set-up your first appointment! Gary
[02/12/15] Fit tip of the day: It would be great if we could eat perfect 100% of the time, but it's just not realistic! Try eating healthy whole nutritious foods 80% of the time. Takes a little pressure off of you and gives you a little window to indulge. Consistently done over time, you can see amazing results!
[02/07/15] Fit tip of the Day: Overcoming your own self consciousness at the gym is a sign you'll do what it takes to overcome other obstacles in life. This applies to newbies afraid of going to the gym and experienced lifters afraid of doing burpees in public. Get over it. Be awesome! Call or message me to set up your first appointment. We will train at a reasonable pace designed for your skill level. - Gary
[02/06/15] Fit tip of the Day: I see the same person on the same piece of cardio equipment year after year. If you think "I need to lose weight" you assume you need to start running. A better answer? Start lifting.
[02/02/15] Fit tip of the Day: You don't need a health spa or fancy gym to get a great work-out. You can do push-ups, planks, pull-ups, squats, sprints, stairs virtually anywhere. Don't be afraid to stand-out at the park, your neighborhood or in public by working out!! - Gary
[01/22/15] Fit tip of the Day: You can find a study to support any dietary strategy you want to believe in. But can you be honest with yourself and admit when what you're doing has stopped working? Be open to other possibilities. Find what works, then evolve.
[01/21/15] Fit tip of the day: The effectiveness of any training program is directly related to the effort you put into it. If a program "doesn't work" it's probably because you're half-assing it. Effort trumps everything. -Gary
[01/20/15] Fit tip of the Day: The hardest part of going to gym is walking through the door. Next time you work-out notice how good you feel for the rest of the day. Use that great feeling as the motivation you need to get yourself moving. - Gary
Fit Tip of the Day: If you are just getting back in the gym & work a busy schedule with less than optimal time to work-out. Here is a basic work-out you can perform a couple times a week, to get your metabolism moving:
3 Rounds of:
5 Mins Row or Light Jog
10-12 Goblet Squats (kettle bell or dumbbell)
10-12 Dumbbell Curl to Overhead Press
10-12 Kettle bell or Dumbbell Deadlifts
10 Push-ups (Knees down if necessary)
10 Pull-ups (Machine Assisted if necessary)
1 minute plank
Focus on good form over heavy-weights, but be sure get a good quality burn on each set. Try to focus on a good Mind/Muscle connection. If done correctly you should be sore the next day.
Fit tip of the Day: "How do you stay in shape and still drink alcohol?"
When it comes to alcohol itself, there’s no reason an active & healthy individual can’t indulge. Alcohol isn’t metabolized as a carbohydrate product, and it doesn’t send your blood sugar shooting upward. (It might actually lower it.) The body sends alcohol to the liver where it becomes first in line as an active energy source rather than stored glycogen. As long as you aren’t on a crash diet and maintain an active lifestyle, a modest low calorie, low carb (no sugar) drink here or there shouldn’t make much of a difference. If you’re looking to lose weight or cut body fat, however, I would suggest avoiding alcohol all together. Alcohol doesn’t offer anything you can’t gain from a healthy balanced carb conscious diet, and you won’t have extra calories standing in the way of fat burning. Work hard/Play Hard. - Gary
[01/17/15] Why Bodybuilding? Conventional bodybuilding is functional. Its most obvious function is to make you look and feel better. This is just as true for females as it is for males. Big muscles aren't weak muscles. Building them is not for the weak minded. Balance brutal workouts with long slow walks, preferably outdoors with your dog or kids.
Melinda Charles of the San Antonio Center for Childhood Trauma and Attachment LLC is a wealth of training resources for child welfare workers.
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