Since I don’t like to clutter people’s email inboxes up, I post blog updates and special announcements on the Wold Fitness Facebook page. (I asked in bootcamp, and most people check their facebook more than their email!)
So… here’s the link to Wold Fitness: http://www.facebook.com/woldfitness
And here are some of the cool pictures from our wall:
A Carson City Personal Training post by Luke Wold
Instead of watching a scary movie and being tempted by the big bowl of treats tonight, check out the last week’s worth of posts from Wold Fitness!
This post has two three studies showing how you can not only get your workout done faster, you can apply a few simple tweaks to multiply the effectiveness of everything you do:
Inside Luke’s Head: Hacking Your Workout For Faster Results
The ValSlide is one of my favorite fitness tools. It looks too innocent to be so diabolical! In this post I have videos of 15 ValSlide exercises that I recommend for wrestlers, MMA fighters, and other grapplers. But even if you have no desire to step onto the mat, these exercises will help you get the lean, toned bod that the best fighters have:
15 ValSlide Exercises For Serious Grapplers
One of the biggest goals for most of my female clients is THINNER THIGHS! In this special guest post, Women’s Health author Craig Ballantyne shares his top secrets for losing inches:
As most of you know, I was messed up in a car wreck almost 2 years ago, and I missed 12 months of working out. Just standing up was so painful I wanted to cry. The dude who fixed me is Dr. Brian Russell. In this post Dr. Russell shares two studies showing how you can improve your health and fitness with NO additional exercise!:
Even though I know no one on a weight loss program would ever think of drinking to excess, you might have some friends or family members who want to celebrate with a big blowout. Here are some strategies that will help them avoid and cure a hangover:
8 Ways To Beat Your Hangover On Nevada Day
Sometimes we haven’t been following a nutrition plan very closely and then SURPRISE, a big event comes up that makes us wish we had been! Here are a few strategies to use to look your best when you only have a few days to prepare (but next time, build up to it!):
5 Tricks To Look A Treat On Halloween!
I’m always down to try a new recipe using paleolithic ingredients. One of my recent experiments was so delicious that I had to share it with everyone:
Bootcamp Fuel: Paleo Peach And Pecan Scramble
Sadly, this offer is over. But if you want to save on your bootcamp membership, there is an everyday discount if you sign up for a year in advance. Email me if you’re interested.
Luke’s 28th Birthday Boot Camp Celebration!
It’s still weird to me that an exercise freak like myself has started studying organic farming. There’s a good reason though, and it’s this: You Will Never Be Healthier Than The Food You Eat. You think you’re being good by eating chicken and veggies and then it turns out the chicken is full of hormones and the veggies are full of pesticides and they’re poisoning you. It’s sad. Check this post out:
That’s it for this week!
See you on the other side..
~ Luke Wold
PS – I mostly write about whatever I’ve been thinking about lately, but I’d LOVE to get you the information you want and need to reach your health and fitness goals. Leave me a comment with any ideas or questions and I’ll dig into my files and find the answer for you 
If you count running conditioning classes for martial artists, I’ve been a trainer for 13 years now.
Long time.
According to Malcom Gladwell’s book “Outliers” it’s long enough to make me an expert.
(Of course, majoring in Exercise Science in college helped speed me along 
)
This Thursday I’m turning 28 and to celebrate I’m taking 28% off a membership to Wold Fitness Boot Camp.
So, until Friday (10/29) at Midnight you can rock out and get an awesome deal.
When you sign up for 12 months, bootcamp is only 247 a month, but with the birthday hook up, you can upgrade to a year for just 2134 all in one go (28% off!)
Less than six bones a day for my ultimate fitness and fat loss bootcamp
If you want in, drop me an email at LDWold (at) Gmail.com. I’ll give you a call and get you all set up.
Oh, and as a bonus for anyone who gets 28% off this next year, you get a free pass to my big-time self-defense seminar next month.
Talk to you soon
~ Luke
It’s raining hard here in Carson City (they closed down my street because of flooding!) so I thought I’d re-cap the last week’s blogs for you, just in case you missed any
If you love treats as much as I do, you’ll want to try my coconut ice cream recipe. It has all paleo ingredients – the ice cream make is fully modern, though!
One of the biggest things you can do to be a better athlete is increase your vertical jump. I and four other experts contributed our top three tips. Check them and then jump out of the gym:
15 Tips For A Higher Vertical Jump
Do you get hard-core carb cravings at night? My friend Tom “4% Body Fat” Venuto shares his point of view on carbs at night:
Night Time Eating And Fat Loss
There used to be a really creepy guy masquerading as a personal trainer at the gym I joined in college. This post has maybe the two funniest pictures EVER on this website (both from yoga classes!), and some videos of my trying to be creepy:
Return Of The Creepy Personal Trainer
A great athletic trainer posted two pull-up bar challenges on his website, so I decided to give them a shot. The first one gassed me so much I couldn’t talk by the end…
And I think this is really cool: proven strategies to reduce cellulite. If you have cellulite, or are worried you might get it, make sure to read:
Now, stay tuned this week for…
Talk soon!
~ Luke Wold
“Hey, I know that exercise! I just forgot it!”
This morning I watched a bodyweight exercise DVD and reminded myself of a few favorite exercises.
It’s always cool to go over old information and see what it looks like from a new perspective.
With that in mind, here are a few posts that will totally help you reach your fat loss and fitness goals:
Soy is bad for the environment AND your health (it also stops fat loss!)
Soy, My Nipples, And Your Health
If you do nothing else but cut grains out of your diet, you’ll be at lower risk for heart disease, obesity, diabetes, and cancer. Also, you’ll be thinner and less bloated:
Diabetes is all about insulin management. And controlling insulin is the first step to getting the body you deserve. Get the basics here:
Understanding Insulin: No Biochemistry Needed!
My weight loss and fitness programs are all based on understanding how and what your metabolism really is. If you want to know the WHY of my system, check this out:
The Four Components Of Metabolism
Once you have the components of metabolism down, you’ll be ready for these posts on the failure of aerobics:
5 Reasons Aerobics Suck For Fat Loss
Important News For People Who Hate A Long And Boring “Cardio” Workout
And here is a post showing that resistance training raises your metabolism even AFTER your workout:
Enhanced Abdominal Subcutaneous Adipose Tissue Lipolysis = “Burns More Belly Fat”
Lastly, here are 2 examples of effective metabolism boosting workouts (so you can show your friends and family what REALLY works )
Simple Bootcamp Workout (actual bootcamp session)
6 Week Workout For Fat Loss (actual personal training program)
I just wrote a guest post for Dr. Brian Russell called: 5 Reasons Kettlebells Will Fix Your Bad Back
If you have ever had a sore lower back, you need to check it out.
Read it here: Kettlebells And Back Pain
Have a great day!
~ Luke
xoxoxoxox
Some sweet stuff is happening this summer with Wold Fitness Personal Training and Bootcamp.
I’m putting together a special report with fitness secrets from celebrity trainers.
Here are just a few of the clients these trainers I’m interviewing have worked with: Mary J Blige, Nicole Richie, Bruce Willis, Sylvester Stallone, Chuck Liddell, Matthew Perry, Debra Messing, Rick Fox, Nicole Sherzinger (from the Pussycat Dolls), Richard Gere, Cindy Crawford, Jim Carrey, Lauren Holly, Jennifer Lopez, Elizabeth Shue, Jon Favreau, Kate Beckinsale, Rachel Nichols, Jennifer Garner, and a whole lot more!
A special summer bootcamp featuring KETTLEBELLS is going to happen. We had a little trouble finding a location, but now all systems are GO!
Kettlebells are the hottest, most effective training tool out there. When you pair a kettlebell with my Firestorm Fat Loss system, you have the hands-down best method for losing weight and getting a toned and fit body there is.
Check out this girl using kettlebells in her workout:
Lots of people have asked if there’s a “next level” they can go to with their training. More exclusive, more elite. Well, Wold Fitness PLATINUM is launching in the next few weeks.
I don’t want to spoil the surprise, but Platinum members will be getting all sorts of special privileges like members-ONLY seminars and special events, copies of ALL of my training, nutrition, and other programs, unlimited personal training, home visits, and much more…
And finally… I’m teaming up with Dr. Brian Russell to put on a seminar for parents of young athletes. Here’s the email:
We are pleased to announce a FREE clinic/seminar to educate parents on helping their children (athletes) better prevent sports injuries and heal faster.
Dr Brian Russell (Chiropractic Physician) & Luke Wold (Certified Health/Fitness Instructor) will be presenting (FREE of Charge) a Seminar focused on Preventing Sports Injuries.
To accommodate the multitudes of schedules and groups they have kindly agreed to do 4 separate (but repeat) presentations.
Wednesday (5/12) @ 6:00-7:00pm
Wednesday (5/12) @ 7:00-8:00pm
Thursday (5/13) @ 7:30-8:30pm
Tuesday (5/18) @ 6:00-7:00pm
ALL seminars will be offered in Carson City at Capital City’s practice facility (The Silver State Athletic Center; 5680 Morgan Mill Rd). There are no plans (currently) to offer a similar seminar in Reno.
You may attend any of the times offered. The clinics/seminar coincide with normal Carson practice times so as to hopefully minimize commuting.
The following is the general synopsis of talking points (provided by Dr Russell & Luke Wold):
“During this 60 minute class we will be addressing issues like:
1) Proper nutrition for the athletes.
2) The importance of warming up. Why the athletes do strength and conditioning to prevent injury.
3) Info on athletic taping to help prevent injuries.
4) When to ice, heat, play, or stay out of the game after a player gets injured.
5) What signs should I look for in my athlete to know if she is struggling with an injury.
The goal of this workshop is to empower parents/guardians with knowledge and to support them in taking an active role in preventing sports injuries.”
We hope you are able to attend and will benefit from this offer.
That’s the big news for Summer 2010 (so far….)
Coming tomorrow: A 2 week weight loss challenge!
~ Luke
I jammed my hand this morning while experimenting with new exercises. Since typing is out, I asked one of my boot camp clients to write about her experiences with bootcamp!
Deirdre was a marine for 8 years and went through Marine Boot Camp. (She always says mine works much better and is wayyyyy more fun!)
Here’s what she wrote: (I get called a “bright-eyed, bushy-tailed puppy)
————————————————————–
Keep the Work Out, Change the Name
Full Metal Jacket, NOT
When I was first contemplating signing up for boot camp sessions, I admit I had a tinge of nervousness. ‘What if the instructor is one of those all-brawn-no-brain-heavy-weight-lifter-dudes who feels he missed his opportunity to join the armed forces and is now taking his regret out on me?’ Or worse, having some younger, hot, trainer guy pick apart my every fatty flaw and wonder how many pints of Haagen Dazs it took to make my thighs look like that? What if all the participants are young hard bodies who will leave me panting behind them during 8 mile formation run? Yelling? Oh no, don’t like yelling.
Wait…but I’ve already gone through a real military boot camp. The United States Marine Corps boot camp. Paris Island, SC in August. Sand fleas. Heat and humidity that enable drinking two canteens of water in one sitting. The meanest women (and best drill instructors around) who referred to me as a “nasty thang” and had total control over what I said, did, ate, and wore. I was a typical boot recruit; tired, dazed, confused, and homesick. Three months of this experience was enough for a lifetime. I am still honored that I was able to complete the training, earn the right to wear the uniform and serve my time in the most awesome branch of the military. How could this civilian “boot camp” possibly live up to the title? I mean really, what an unfortunate name. It probably scares people away because they think it is a Full Metal Jacket experience. It almost scared me off because I didn’t want someone’s distorted interpretation of what I already knew.
Realistic Work Out for Realistic Fitness Goals
But still, it had been 20 years, and 2 pregnancies later. I had been running, doing sit-ups and push-ups like they taught me in the Corps to maintain some kind of a workout routine. My body was staying smaller but not in the best shape/proportion that I wanted. I knew I need something more. Someone who knew what exercises would work for me, especially after that dreaded full body analyzation I just knew was on the first day. (It couldn’t be worse than the bra and panties routine every evening in the squad bay when we had to inform our drill instructors of any of the day’s health problems.)
No YELLING
First day of boot camp was nothing like I ever thought or had experienced 20 years ago with that first step off the bus onto the yellow foot prints. My fitness boot camp instructor was young and in great shape but more like a bright-eyed bushy tailed puppy and not a condescending muscle bound ogre ready to terrorize us into a state of subordinate fear. He was motivating, eager and willing to help us all achieve our goals and to make it through the first day. We all received individual attention unlike military boot camp where you must reach the same fitness goals simultaneously with your platoon. No yelling here, just encouragement and pure entertainment as he distracted me from those first grueling planks with funny stories and corny jokes. No demeaning ego hits here either. My fellow campers were 30 or 40 something moms just like me. We all were relieved that we did not have to keep up with a room full of fitness models.
No Injuries
As I followed along, he taught us why the exercises he planned for us were working better than what we had been using before. (Smart guy and he had muscles.) He cheerfully explained, not yelling and spitting in our faces, why our previous work outs were not only ineffective but possibly dangerous. (Slippery knees? Wonky stride and hunched over running posture?) We were in a nice, big, indoor, air conditioned facility, without sand fleas, listening to fun upbeat music. Then before I knew it, the hour was up, I felt tired but relaxed and able to go…home. Not three months of seclusion from the real world with a new bruise or blister everyday.
Quicker Results that Last
I was really sore, all over again, after the first days. The exercises seemed so simple and easy but they shaped up my body more quickly than the long, hot mid-day lunch runs I had been enduring. I noticed I did not have the joint pains like I had before and my knees were stronger. No sand flea bites or sunburn. NO RUNNING while chanting in formation! My body started looking curvier and firmer in the right places. I love my abs and arms. I look forward to bathing suit season to show off how hard I work out. Bikini abs was not the goal in the military and we were all going to be wearing baggy camouflage anyway. This boot camp offers 10 sessions a week so I can make a work out fit easily into my constantly changing schedule as a mom of two daughters who play sports. I have been attending for over two years now. It has become a part of my normal routine.
It’s so Good, Give it a New Name
Don’t let the name of the training scare you. It is not in any way comparable to a military boot camp where the goal is preparing you to be a soldier, airman, sailor or the best, a Marine. After military boot camp you owe the military all of you for 4 years, minimum. How much are you worth? The time and budgeted expense are infinitesimal compared to the benefits of a healthier body and life style. This is a great metabolic workout where you will be encouraged by the instructor and your peers, reach your fitness goals faster without injury, you can go home after an hour, and you get to wear cute work out gear. So give it another name. 60 Minutes with a Fairy Gym Brother? Your Mama Wore Combat Boots So You Don’t Have Too? Boot Camp without the Boots or Camping? Out of This Wo(r)ld Fitness Hour?
————————————–
60 Minutes With A Fairy Gym Brother? Really?
But Deirdre is right, I need a new name for my bootcamp. I mean, Wold Fitness Boot Camp is pretty bog-standard.
What do you think? What should I call it?
Leave a comment below and let me know!
I’m not a fan of most “detox” diets. People somehow think that starving themselves and drinking a magical concoction of pure maple syrup and cayenne pepper is their key to perfect health and fast weight loss.
Ummm, it sounds like starvation to me…
But my buddy Craig Ballantyne wrote this cool article on how to detox the RIGHT way, and he agreed to let me share it with you. Check it out:
———————————————
It’s about that time of year.
This is when folks slowly start dropping off from their workout
program, or cheating on their diet.
And for a lot of folks, weekend eating – particularly SuperBowl
weekend eating – is to blame.
When some folks binge eat, they go looking for a “detox diet”,
thinking that will reverse all their mistakes.
But I’m not here to recommend that…no way.
Instead, I have an amazing article – perhaps his best article ever -
from fitness expert Craig Ballantyne about a simple 7-Step Detox
Diet that you can easily follow everyday…
…so that you never need to do an extreme 7-day or 2-week cleanse.
Here’s Craig to tell it like it is:
I just got back from the SuperBowl and got a chance to sit in the
front row right in the endzone. It was really cool, and I also got
a chance to see “The Who” live in concert at half-time.
But, while I was there, I had a few extra “non-compliance” meals
than normal, so it got me thinking about detox diets.
I have a pretty strong opinion about detoxing, and I put together a
simple 7-step detox diet plan that you can easily follow so that you
never have to do a 16-day detox ever.
You see, my biggest “beef” with the entire theory of “detoxing” is this…
It is simply NOT possible to EVER detox your body.
Why?
Because it’s such a vague statement.
What does “detox” mean?
How do you measure “detoxification”?
What do you even define as toxins?
And when do you officially become “detoxed”?
The answer is, “You don’t.”
It’s impossible.
After all, every single second of every day your body produces
carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this “visceral
fat” is constantly releasing inflammatory toxins into your blood.
Every second. The more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain “toxins”.
So….what’s the real deal on detoxing?
Listen, while every “expert” is out there arguing about tiny little
details and “gurus” are trying to sell you on detoxing so they can
sell supplements, the TRUTH is that you really just need to know a
few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a “low toxin life” is simply
to keep as much garbage out of your body in the first place, rather
than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent “toxin build-up” in the first place?
Well, I live the Turbulence Training Lifestyle of course, including
my “7 Step Detox Nutrition Plan”:
1) Start each day with a blender drink of berries, spinach or other
greens, raw nuts (such as walnuts – rich in healthy fats), and other
ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli,
peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches,
cherries, and strawberries) and vegetables have a higher exposure to
pesticides, and you should choose organic when possible.
4) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using
this one simple rule and limit all of your between meal snacks to
raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop
the pounds because you’ll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead
of beverages that contain calories or chemicals.
6) Limit animal protein intake to only 2 servings per day. On most
days, I’ll one of the following: an “after workout” chocolate milk,
organic eggs in the morning, or occasionally I’ll have high quality
meat at dinner.
You don’t need to be a full vegetarian to live a longer life, but
you should probably avoid eating meat 5 times per day, like people
in Chicago.
(Hey Chicago, don’t get mad at me for that…it was a born-and-raised
Chicago native who told me 5 servings of meat per day was the
average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may
help cardiovascular health (and for women, up to one drink per day),
I’m not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your
health…and you risk addiction. Alcohol killed my father, and I
don’t want to see the same thing happen to you. Tread cautiously
with the booze.
So that’s it. A simple 7-Step Detox Diet Plan.
By the way, it goes without saying that you should avoid:
- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese
Right?
Of course.
And you should be exercising to lose the belly fat…using proven
methods, such as interval training – which is proven to beat long,
slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets
to burn more calories and sculpt your body.
If you’ve never used Turbulence Training, you can try it out today
for less than the cost of a Superbowl hot dog.
Click here to get Turbulence Training for less than 5 bucks:
=> Check Out Turbulence Training
Simply follow those 7 nutrition guidelines and use the short TT
workouts to cut out as many toxins from your body – without detoxing.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS – I also believe you should avoid toxic relationships…
…so you need to take a hard look at the people you surround
yourself with in life.
Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?
Or are they toxic too?
Remember – you need social support for success in life and in fat
loss…so surround yourself with positive people, like the good
folks on the TT Member’s forum.
If you need to dump the toxic folks and get positive social support,
we’d love to see you on the forum and help you out.
You will get a free 3-month TT membership access to the forum when
you try out Turbulence Training for only $4.95 today:
=> Turbulence Training Preview
Please click that link to get started losing fat & getting rid of
the toxic baggage in your life.
********************************************************************
Hope that helps.
Next week, I have a really cool bodyweight article for you.
Looking forward to hearing from you.
To your success!
Your friend,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
A lot of Carson City, NV locals go to the gym with their own ingrained personal ideas about how to lose weight, different training methods, what equipment to use, and which exercises they should do for what their fitness goal is. The problem is that almost all of this information is completely incorrect! Some weight loss methods are based on old-wives tales, still more on misinformation and out-right lies from the weight-loss industry.
Mistake #1 : Eat Less, Lose Weight
Unfortunately, simply consuming less food does not guarantee a healthy and attractive body. It definitely help, but the biggest factor is the type of food you’re eating. If you’re eating a small portions, but they’re small portions of crappy food you’re not doing yourself any good!
You’re basically starving yourself and teaching your body to hold on to fat and excess pounds, as well as weakening your system so you’re not only hungry and malnourished, but you’re completely out of shape—there is nothing remotely attractive about that. At Wold Fitness personal training, we make sure our Carson City clients understand that they need to incorporate natural foods such as fruits and vegetables into their every day eating, as well as a few hours of the RIGHT KIND of exercise each week. We don’t just preach though, our personal trainers in Carson City also help you design your meal plans and offer delicious preparation ideas to help you reach your weight loss goals quickly, easily, and healthily.
Mistake #2 : More Time In The Gym, Less Fat On The Tummy
Again, you need a combination of training and proper nutrition – running on the treadmill all evening will not magically transform you. Despite what other Carson City personal trainers may tell you, you don’t need to spend excessive hours in the gym every week. Who wants to live in a gym? Many trainers try to lure you in for extra hours when they’re not even paying attention to you.
At Wold Fitness’s Personal Trainer Carson City program we will never abandon you or pressure you to practically live in the gym. Our focus is on getting you into shape through vigorous and exciting exercises aimed at melting off fat, sculpting muscles, raising metabolism, and firming up your whole body for a tight, toned, and super-attractive you. Our team of Carson City personal trainers know the most valuable exercises to make sure every minute of your training session will give you maximum results.
If you’ve bought into the two big mistake I listed above and never saw results, or if you’re new to personal fitness training and realize that you need the extra motivation and friendly kick-in-the-butt our personal training team offers, visit this page: Personal Trainer Carson City
We promise to push you, encourage you, guide you, and instruct you so that you can quickly work your way into an amazingly fit, toned, and extremely appealing body.
Short History Of Carson City
The Consolidated Municipality of Carson City is the capital of Nevada.
The Carson River (from which the city takes its name) was named after the famed mountain man Christopher “Kit” Carson by the explorer John Fremont in 1843.
In 1859, after discovery of gold and silver in the nearby Comstock Lode, Carson city’s population began to rise and the town was eventually selected as the territorial Capital of Nevada.
When Nevada became a state in 1864, Carson City was confirmed as the state capital as has remained ever since
Carson City Personal Training serving 89701, 89702, 89703, 89704, 89705, 89706, and 89711
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