Magic Weight Loss Pill?

Rant, Weight Loss 1 Comment »

I’m not sure where this originated, but several people have sent it to me saying “You HAVE to put this on your website.

And since I’m busy designing some AWESOME bootcamp sessions, I’ll cop out and share it here today.

Without further ado….  Revealing: “The Magic Pill For Weight Loss“:

Everyone always asks me what I do to “stay in shape” and how I get my body to look the way it does. I apologize to everyone that I have been holding out on you. There is, in fact, a magic pill for dieting and weight loss. I was always hesitant to share this secret because I knew no one would believe me. But it’s true and it works.

pray for pills

You won’t find it any grocery store, specialty shop, farmer’s market, health food store or infomercial website. You can’t get it from your doctor either, and unfortunately you can’t bring it back illegally from Mexico or Canada.

You take it every morning as soon as you wake up. It’s painless, tasteless and has NO side effects with the exception of maybe an elevated heart rate. When taken consistently the results speak for themselves.

alarm pill

What are the results, you might ask? Well, once you begin taking this miracle pill you will lose weight, feel better about yourself, firm up your body by building healthy muscle and you will be able to make healthy food choices by watching your portions and eating foods that consist of the right amounts of protein, carbs and fats.

This magic pill doesn’t suppress your appetite and there is no ephedra in it. It is 100% LEGAL and you don’t need a prescription. Oh, and those pesky folks at the FDA won’t hound you for having this either.

I know that the suspense is killing you. But you’ve been anxiously waiting for the day when this miracle weight loss pill was designed that would help you lose body fat. Well here it is.

ate the pills

The magic pill I take EVERY SINGLE MORNING is called MOTIVATION. That’s right, kids. Every morning I take my motivation pill with a big glass of determination and THAT is what drives me to make healthy choices and to exercise to keep my body in tip top shape. It’s as simple as that. If you were to start taking your motivation pill in the morning, you too would be able to get the results you wanted.

Taking the pill is simple, but I do have to give this disclaimer: you WILL have to work at your body. But that’s the beauty of the motivation pill…it helps to get you to whatever activity it is you need to do in order to change your body. You’ll enjoy hitting the gym, or a group class, or a trail or a personal training session because the motivation pill helps you see past today and on to the healthy body in your future. You’ll enjoy every complex healthy meal you eat because it’s fueling your body. And if you don’t enjoy knowing that you are making healthy choices and you don’t enjoy putting in the time and work to achieve your goals, and yet you STILL want to lose weight and look great, then the motivation pill isn’t for you. Just keep taking the one you’ve been taking….you know, the EXCUSES pill. Because if you do what you always do, you’ll get what you’ve always gotten.

The EXCUSES pill causes weight gain, lethargy, bloating, depression, more excuses, laziness, lack of motivation, poor eating choices and other serious side effects. However, upon IMMEDIATE discontinuance of this harmful pill, all side effects virtually disappear.

When you wake up tomorrow what pill are you going to take?


Leave a comment below with what pill you’re going to take….

Your New Favorite Thing

Rant No Comments »

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

  • When your TV show airs, you watch it or record it to watch later.
  • When your favorite actor stars in a new movie, you do your part by going to the theatre.
  • When you’re hungry, you turn to your favorite foods.
  • When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, “I don’t have time.”

Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

  • You make time for your TV show.
  • You make time for your hobby.
  • You make time for your friends.

It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.

An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits – and more.

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?

  1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
  2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
  3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Anatomy Test For Wannabe Trainers

Exercise, Rant No Comments »

Flipping through some old textbooks, I found this anatomy quiz from college (my major was exercise science).

While you don’t need to have an intimate knowledge of physiology to get lean and strong and fit, having the science background can inform and guide a trainer.

human muscle anatomy

This is from a level one anatomy and physiology class, you can obviously go much more in-depth (and it was only a quiz anyway).

Take a look, heck – take the quiz if you want to :)

Muscle Test Part One

1. The flexor carpi radialis and extensor carpi radialis longus will both radial flex at the wrist?

True/ False

2. The flexor carpi ulnaris will:

a) Flex the wrist
b) Ulnar flex
c) Both a and b

3. In general, the flexors of the wrist have their proximal attachment:

a) Medial epicondyle of humerus
b) Lateral epicondyle of humerus
c) Radial tuberosity

4. The triceps brachii complex will:

a) Flex at the elbow
b) Extend at the elbow
c) Forcefully extend the shoulder joint

5. The flexor digitorum superficialis will:

a) Flex the wrist
b) Extend the wrist
c) Flex the digits
d) a and c
e) a and b

6. The following muscle will flex, adduct, and consequently horizontally flex the arm:

a) Pectoralis minor
b) Infraspinatus
c) Teres minor
d) Pectoralis major

7. The biceps brachii crosses both the elbow joint and the shoulder joint?

True/ False

8. The teres major will:

a) Extend the arm
b) Medially rotate the arm
c) Flex the arm
d) Lateral rotate the arm
e) a and d
f) a and b

9. Complete contraction of the deltoid complex (all three parts) will result in:

a) Abduction of the forearm
b) Abduction of the arm
c) Adduction of the arm

10. The following muscle has a proximal attachment off the spines of the thoracic vertebrae (2-5) and distal attachment on the medial border of the scapula:

a) Levator scapulae
b) Rhomboid major
c) Deltoid complex

11. A motor unit is:

a) A motor neuron
b) A motor neuron and all the muscle cells it innervates
c) A special receptor which detects muscle stretch

12. What is acetylcholine?

13. Just deep to the fascia you will find the:

a) Perimysium
b) Epimysium
c) Sarcolemma
d) Endomysium

14. Just deep to the endomysium you will find the:

a) Epimysium
b) Perimysium
c) Sarcolemma
d) Tendon

15. A myofibril is considered a “super organelle” of the muscle cell and is composed of many myofilaments (the contractile proteins of the muscle cell)?

True/ False

16. Calcium is stored in the sarcoplasmic reticulum?

True/ False

17. The sliding filament theory indicates that:

a) Calcium binds to the myosin head
b) Calcium binds to the myosin tail
c) Calcium binds to troponin found on myosin
d) Calcium binds to troponin found on actin

18. The sliding filament theory holds that:

1. Actin slides past myosin
2. Energy is needed and stored on the myosin head
3. The myosin head, at some time, attaches to an active site located on actin
4. No energy is required
5. Energy is needed and stored on actin

a) 1,2,3
b) 1,3,4
c) 1,2,5
d) 1,2,3

19. Energy (ATP energy) is required to “pump” calcium back into the sarcoplasmic reticulum?

True/ False

20. ATP is the energy source used for muscular contraction?

True/ False

Muscle Test Part 2

Name the muscle(s) which best fit the description below.

1. Located on the anterior side of the forearm, action is to flex the wrist.

2. Located on the anterior side of the forearm, flexes the wrist and tenses the palm.

3. A muscle found on the anterior side of the forearm which flexes the wrist and digits 2-5.

4. A muscle found on the posterior side of the forearm, extends digits 2-5 and extends wrist.

5. This particular muscle consists of two heads and opposes the actions of the triceps brachii.

6. The following muscle crosses at the elbow joint and “separates” the anterior from the posterior forearm muscles.

7. A muscle consisting of three heads and serves to extend the elbow joint.

8. Name the muscles which extend at the shoulder joint.

9. This muscle is sometimes called the “boxer’s muscle” and acts to abduct the scapula.

10. The following muscles act to flex the hip joint.

11. If you cut the tendon to this complex of muscles, you would not be able to extend your knee.

12. Name those muscles which dorsiflex __________ and plantar flex ___________ at the foot.

Muscle Test Part 3: Matching

Match the following muscles to the best action description below.

a) Brachioradialis
b) Biceps brachii
c) Flexor carpi radialis
d) Rectus abdominis
e) Teres major
f) Latissumus dorsi
g) Trapezius
h) Rectus femoris
i) Iliopsoas
j) Sartorius
k) Soleus
l) Tibialis anterior

1. A primary elbow flexor
2. Plantar flexes the foot
3. Consists of two muscles working together to hip flex
4. Laterally rotates the leg
5. Extends at the shoulder and inward rotates
6. Dorsiflexes the foot
7. Elevates the scapula

Match the following to the best action/description below.

a) Trapezius
b) Anterior deltoid
c) Levator scapula
d) Latissimus dorsi
e) Supraspinatus
f) Infraspinatus
g) Rhomboid major
h) Posterior deltoid

1. A large muscle which covers most of the scapula and elevates the scapula.
2. A muscle which covers a good part of the posterior trunk and extends the humerus.
3. A muscle which is part of a large complex around the shoulder joint and extends the humerus.
4. A muscle which clearly has an attachment on the posterior side of the scapula, and abducts and stabilizes the humerus (helps hold the head of humerus in the glenoid cavity).
5. A muscle found betwee the scapula and vertebrae column and adducts the scapula.

Muscle Test Part 4: More Questions

1. Draw a schematic of the gross anatomy of muscle. Show connective tissue and muscle components.

2. Draw a schematic of the thick and thin filaments.

3. Describe the role of the cerebellum, basal ganglia, and spinal cord in human movement.

4. Define the following systems of sensory feedback:

a) Vestibular
b) Golgi tendon organs
c) Muscle spindles
d) Kinesthetic joint receptors

5. Distinguish, from and energetic and muscle twitch perspective, between slow twitch and fast twitch muscle fibers.

6. Describe the recruitment of motor units as a function of exercise intensity.

7. Define and provide anatomical examples of the 3 lever systems.

8. The following muscle has muscles which act to flex the wrist on the anterior side and muscles which are extensors of the wrist on the posterior side of the forearm:

a) Biceps brachii
b) Brachioradialis
c) Flexor digitorum superficialis

9. The following muscle will flex at the elbow in the sagittal plane around the frontal axis:

a) Brachialis
b) Triceps
c) Anterior deltoid

10. The following muscle has an attachement on the olecranon process of the ulna:

a) Biceps brachii
b) Triceps
c) Brachioradialis

11. Which muscle does not play a role in flexing at the elbow?

a) Brachialis
b) Triceps brachii
c) Brachioradialis
d) Biceps brachii

12. The proximal and distal attachment of the biceps brachii muscle is:

a) Top of glenoid fossa/coracoid process and radial tuberosity, respectively
b) Top of glenoid fossa and coracoid process of ulna, respectively
c) Anterior surface of humerus and radial tuberosit, respectively

13. The abdominal muscles participate in the following except:

a) Flexion of the trunk
b) Rotation of trunk
c) Extension of trunk

14. The external intercostals and internal intercostals play a role in:

a) Inspiration and expiration, respectively
b) Expiration and inspiration, respectively
c) Inspiration

15. Which of the three deltoid muscles assists the latissimus dorsi during a rowing exercise in the weight room?

a) Anterior deltoid
b) Middle deltoid
c) Posterior deltoid

16. During a true forearm curl, the following muscles would be called into action except:

a) Biceps brachii
b) Brachioradialis
c) Anterior deltoid
d) Brachialis

17. During the last part of the arm stroke in freestyle swimming, the shoulder is being forcefully extended. Which of the following muscles does not extend the shoulder?

a) Posterior deltoid
b) Teres minor
c) Latissimus dorsi
d) Teres major

18. During a horizontal pectoralis press, which of the following muscles does not contribute to the action?

a) Anterior deltoid
b) Pectoralis major
c) Pectoralis minor

19. Which of the following muscles make up the rotator cuff complex? (Circle all that apply)

a) Pectoralis major
b) Subscapularis
c) Middle deltoid
d) Infraspinatus
e) Supraspinatus
f) Teres major
g) Teres minor
h) Rhomboid major

I was originally going to include the answer key, but decided it’d be a better “learning experience” for people seriously interested in anatomy and physiology to look up the answers themselves.

Yes, I’m totally mean ;)

Eat, Pray, Love: Carson City

Rant No Comments »

A fit and healthy gal named Elizabeth Gilbert wrote a best selling book called “Eat, Pray, Love.

In it, the skilled writer Elizabeth chronicles a year she spent divided between:

    • Italy (Learning how to love eating)


    • India (Learning how to love praying)


  • Bali (Learning how to love loving)

If you haven’t read it, don’t worry. I won’t spoil any surprises.

During four months Elizabeth spent at an Indian Ashram a fellow student gave her some great advice…

One day she was whining to him about her frustrations.He could have sympathized with “Boy, that’s tough.” Or he could have criticized with “That’s nothing, stop whining!”

But he didn’t do either one.

Instead he said this…

“It’s a pity you’re the only person in the history of the world who ever had this problem.”

Isn’t what he said great? We ALL have problems, frustrations, fears, and doubts.

The thing to realize here is that problems can be overcome. It it’s been overcome once, somewhere, by someone, it can be overcome by you right here, right now. Her friend was giving her perspective.


He went on to say:“You need to learn how to select your thoughts just the same way you select what clothes you’re going to wear every day. This is a power you can cultivate.If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.

Drop everything else but that.

Because if you can’t learn to master your thinking, you’re in deep trouble forever.”

This is some powerful stuff.


In my Metabolism Makeover course we an abundance of techniques to help you master your thinking and accelerate your results.Here’s one of my favorite exercises to find where your thinking is holding you back:

We’ll assume a goal of losing 5% of your body’s fat.

Now seriously ask yourself “What could I LOSE while working on this goal?”

Here’s a small sample of answers I’ve seen (with a rebuttal):

    • “I’d have to buy new clothes!” (How can THIS possibly be a negative?)


    • “My kids won’t want to eat healthier foods!” (Hey, YOU’RE the parent. Show them how much you love them by keeping them fit, healthy, and energetic)


    • “I’ll have to invest in a trainer!” (Having a trainer with a proven plan is often the deciding factor between success and failure)


    • “I’ll have to spend hours and hours in the gym!” (It only takes four 30 minute sessions a week. Couldn’t you find a few hours during the week where YOU are the most important thing to do?)


    • “I don’t like to sweat” (Get fat and you’ll sweat trying to tie your shoes)


    • “It won’t be any FUN!” (Find an a fun, energetic, knowledgeable trainer and then enlist a friend to sign up with you. It’ll be more fun than spending the next 20 years avoiding seeing yourself in the mirror, I promise)


  • “I’ll lose all my friends!” (If your friends would leave you for accomplishing such a healthy and fun goal, they weren’t your friends in the first place)

There are literally dozens of other objections and avoidances people list if they’re honest with themselves.

We subconsciously let these small fears keep us from taking action towards our needs, wants, and goals.

So make your list of the negatives of achievement. Take a good hard look at it.Couldn’t you quickly overcome all of them, if you wanted to?

Of course you could.

Don’t let your past control your future.

Re-read the title of this post, get moving, and don’t forget to Eat, Pray, and Love.

PS – Here’s more of wisdom from Elizabeth Gilbert:

“The inability to open up to hope is what blocks trust, and blocked trust is the reason for blighted dreams.”

Trust yourself.

Elizabeth Gilbert

The TRUTH About Weight Loss Plateaus

Rant, Weight Loss No Comments »

I get emails and texts like this all of the time: “Luke, I hit a plateau and I’m just not losing anything!”

Here’s the deal (and you might not like to hear it):

When you hit a weight loss “plateau” it is caused by NON-COMPLIANCE 99% of the time.

What does non-compliance mean?

Simple, it means not following your diet and exercise plan.

Things start slipping:

  • A handful of almonds instead of just 10
  • Two extra martinis a week
  • Dropping from 4 workouts a week to 3
  • Not getting enough sleep

If you think you’ve hit a weight loss plateau, take a good hard look at what you’ve been doing… I’ll bet you’ll be surprised with what you find!

This Made Me Laugh: The Fattitudes

Rant No Comments »

This email has been coming to me from the members of my Carson City Bootcamp.  It made me laugh!

The Fattitudes

In the beginning God covered the earth with broccoli, cauliflower, and spinach, withh green and yellow and red vegetables of all kinds, so that Man and Woman would live long and healthy lives. Then using God’s bountiful gifts, Satan created Ben and Jerry’s and Krispy Kreme. And Satan said: “You want hot fudge with that?’ and Man said: “Yes!” And Woman said: “I’ll have one too, with sprinkles.”

And lo, they gained 10 pounds.

And God created the healthful yogurt that Woman might keep the figure that Man found so fair. And Satan brought forth white flour from the wheat, and sugar from the cane, and combined them. And Woman went from size 2 to size 14. So God said: “Try my fresh green garden salad.” And Satan presented crumbled bleu cheese dressing and garlic toast on the side. And Man and Woman unfastened their belts following the repast.

God then said:”I have sent you heart healthy vegetables and olive oil in which to cook them.” And Satan brought fourth deep-fried coconut shrimp, butter dipped lobster chunks, and chicken-fried steak—so big it needed its own platter. And Man’s cholesterol went thru the roof.

God then brought forth running shoes so that his Children might lose those extra pounds. And Satan came forth with a cable TV with remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering light and started wearing stretch jogging suits.

God then gave lean beef so that Man might consume fewer calories and still satisfy his appetite. And Satan created McDonalds’s and the 99-cent double cheseburger. Then Satan said: “You want fries with that?” And Man replied: “Yes! and Supersize ‘em!” And Satan said: “It is good.” And Man and Woman went into cardiac arrest.

God sighed…and created quadruple bypass surgery.

And then…Satan chuckled and created HMO’s.

Some Robert Ringer Tips To Help Your Fitness

Rant No Comments »

One of my absolute favorite authors is Mr. Robert Ringer:

It’s too bad that he’s been labelled a bully due to the title of his book “Winning Through Intimidation.”  If any of his critics had actually READ the book, they’d see it is actually a guide to protecting yourself from intimidators in the business world.

I just re-read one of his little known books, “How You Can Find Happiness During the Collapse of Western Civilization

Here are a few excerpts that will help keep you focused during your fitness journey…

“Exercise is a good example of the importance of cost analysis in day-to-day life, because the cost of a serious exercise program is enormous.  Jogging is an exercise that most people can relate to, because of its increase in popularity over the past ten years.  Anyone who has jogged (I am speaking here of serious jogging, not “social jogging”) for a number of years knows that there is no such thing as a “free jog.”  Every time you leave the house to jog, there’s a big, green son-of-a-gun – known to all runners as the Jolly Green Jogger – standing just outside your door, with a changemaker hooked to his belt.

The Jolly Green Jogger is an unmerciful, almost sadistic character, who thinks only in terms of profit and loss.  (How appalling!)  Before he lets you take even one stride, he demands advance payment – in four currencies.  He insists that you pay him in time, energy, pain, and sacrifice.  There’s no negotiating.  You pay, or you don’t jog.

Supposedly the Jolly Green Jogger was actually jolly at one time, but that predates my own jogging days.  Legend has it that, to his dismay, some overly enthusiastic jogger once started the rumor that after you get the hang of jogging, it feels great.  As this notion was passed from jogger to jogger, it ultimately evolved into one of the Three Big Lies, to wit: “Once you get used to jogging, you experience a relaxed, euphoric, almost trancelike state.”  Sure you do.  About the same euphoric state that you experience when going to the dentist.

The Jolly Green Jogger, somewhat paranoid, takes this lie as a personal affront.  He thinks it makes him look soft.  And that’s why he never lets anyone have a free jog.  Question: Have you ever seen a jogger smiling?  A jogger’s expressions range from glazed stares, at best, to grimaces of pain.  If you intend to become a serious jogger, the Jolly Green Jogger wants you to get it out of your mind that it will eventually feel good.  It won’t.  Some steps hurt less than others, but no step feels good.  There is no joy in jogging!  The joy comes after you’ve finished – after you’ve showered and dressed.  That’s when you reap the mental and physical benefits you paid for in advance.

Payment in advance is required for anything in life that produces a benefit.”

And then a few paragraphs down, he gets really brutal on us:

“Whether it’s schoolwork, exercise, or making money, you must pay – and pay, and pay, and pay – in terms of time, energy, pain, and/or sacrifice.  There is, however, and alternative: failure.”

Ok, enough about the fact that everything has a cost, even in non-material terms.  Time to get some knowledge bombs about consistency and exceptions….

“The archenemy of consistency is the exception.  The most undisciplined people I know lead exception-filled lives.  There is always a special party to go to, a special game to see, a special event that’s taking place.  Once such person I know, Barney Baffled, leads a totally frustrating life so cluttered with “exceptions” and “emergencies” that he can never quite pull it all together.  Notwithstanding his enormous talents, he just can’t seem to get out of the starting gate.  He always has a “special problem” – a reason why today he cannot do the right thing instead of the instinctive thing.  Tomorrow, of course, he will be self-disciplined; tomorrow everything will be fine.  But today he has a “problem.”

What Barney Baffled doesn’t understand is the Exception Theory: He who makes an exception runs the risk of making a rule, because exceptions tend to become rules.  One exception has a habit of leading to another, until life itself becomes one big exception.”

Last little excerpt coming up, this is right after he describes going wayyyy overboard at dinner one night….

“My daily excuse was that I had already blown it for that day, so I may as well go all the way.  And I darn near went all the way – to my grave.

What finally turned me around was future thinking and the two keys to consistency – the Exception Theory and the Salvage Theory, the latter being the converse of the Obesity Creed.  The Salvage Theory states: On bad days, instead of taking the attitude that you may as well eat all you want because you’ve already blown it, cut your losses short and salvage the day.  Just because you gorged yourself at lunch doesn’t mean you need to gorge yourself at dinner.  Catch yourself before you go from bad to worse.  Contrary to the beliefs of those who live by the Obesity Creed, one more bite does hurt.  No matter how much you’ve already eaten, eating more certainly is not going to help.  But it will make matters worse.

Heeding the Salvage Theory will serve you well in all areas of life.  Just because you didn’t jog today doesn’t mean you shouldn’t do your sit-ups.  Just because you had a bad morning at the office doesn’t mean that you shouldn’t dig in and get something accomplished this afternoon.  Just because you had a fight with your lover earlier in the evening doesn’t mean you should compound the problem by purposely trying to start another one now.  Learn the art of salvaging bad days.  Be consistent.  Anyone can do well on good days; only successful people know how to make headway on the bad ones.”

These excerpts were from How You Can Find Happiness During the Collapse of Western Civilization, and if you’re interested in more Robert Ringer, definitely check out Action!: Nothing Happens Until Something Moves, it’s top notch!