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:

Special guest post by Leigh Peele

1-You can’t overtrain a bad diet

Go ahead and bust your butt in that gym all you want but if you are still eating in an excess of calories then you aren’t going to lose the excess bulge.

2- Sample day at the stores might get you after all.

Nibbles can ruin your fat loss. Do me a favor and take the next week, just one week and write down every single thing you put in to your mouth. Not the calories, just the food. Then write down what you ‘think’ all that was calorie wise. Now I want you to look it up.  Yeah I know, sucks.

If you want to have a cookie, have a cookie! Just count the damn thing.

3-’Magic Muscle Growth’ only counts if your body is actually changing.

Quick tip, if you really are putting on all that muscle that you are using to explain stalled scale weight, then your body would be changing as well.  Muscle does hide scale weight, but it also shows a hot body. If you aren’t getting the hot body then re-check your efforts.

4-You will be hungry, tired, and angry.

I am one of the few trainers, in fact I don’t see this much of anywhere, that admits that this process should be hard. I don’t lie, it is the lying and the ‘happy diet’ approach that is getting people in so much trouble. This process sucks, I am honest about that. HOWEVER, you can do it and are awesome to even try.  Remember love needs to follow tough.

5-You are not alone.

Right now I can easily give you a list of 50,000 thousand people, at the snap of my fingers, their contact info, who have cried this week because they are scared, frustrated, tired, hungry, happy, sad, proud, about to kill a loved one…all because of fat loss.

You are not in this alone. The education will guide you to getting this done faster, but the belief in yourself to do it is even more important. If you are finding you are failing yourself sometimes then do whatever it takes to find more support and take it home!

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going toFat Loss Troubleshoot

There’s a good chance that you’ll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill – instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.

  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

• Step Two: Focus on whole foods.

  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

• Step Three: Come train with me.

  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or send me an email to get started on an exercise plan that will make you look great on the beach, and all year round.

Special guest article by Leigh Peele

1.Grab a pen and paper.

2.Write down goals that you have achieved in the past towards your fitness and body comp. Not what you are trying to achieve but what you already have achieved.

Need some ideas?

-Stuck to a pre-made meal plan the whole day

-Did every workout I planned to the whole week

-Finished reading a great book on fitness and health

-Came up with a healthy and fast meal

-Help educate others on proper nutrition

3. Write underneath the goal how achieving that made you feel and what you learned.

Example:

Goal Achieved-I created 1 weeks worth of meals plans for my fat loss goal and stuck to it the whole week without failure.

Feeling about goal-I felt great! I not only stuck to my set goal and felt accomplished in that, but I lost 1lb of fat that week and made good strength increases.

Lesson Learned-That I can stick to a plan, it was really hard some of the time, but I did do it and I am a little proud of myself.

4. For the next week repeat as many of those goals as possible.

Sometimes we get so caught up in achieving a goal that we see completing that goal as the end, when really it should be the start to doing it all over again. For example, Fat loss is just achieving one good day over and over again.

A do over is just another chance to do it..

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going to Fat Loss Troubleshooter

By special guest Leigh Peele

Why do I say still?

Recently there has been a lot of talk of the importance of counting calories and measuring your intake. Who thinks though that it could possibly be that simple? If it were REALLY that simple what am I doing selling not one but two books on the subject?

These are the reasons it isn’t that simple.

Reason #1-Your Calories are Right, But Your Burn Isn’t

You may be counting your calories right but your idea of what your burn is can be so off that you are just spinning your wheels. Did you know that your burn can range from 60 calories an hr to 500 calories an hr depending on factors beyond just that of weight and gender? In my book theFat Loss Troubleshoot I help explain how to really gauge your activity and not only that but make the best of it.

Reason #2-You Have Been Doing This Too Long.

You CAN diet too much. You CAN train to hard.  No you CAN’T defy the laws of energy, but, that doesn’t mean you can’t screw up your laws of energy.  If you find yourself in the position of trying to lose 10 pounds for 3 years, then it might be time to look into some real metabolism boosting. In the Metabolic Repair Manual you can see step by step how your metabolism works, how the slow down really happens, and what to do to reverse it.

Reason #3-All Glory, No Guts.

It is 100% acceptable that you don’t want to do this. It is reasonable that you do not want to physically burn layers of your body off from the inside. I mean when you think about that it is pretty wicked! Who wants to do that?! However, when it is all said and done you either do this or you don’t. You either want it or you don’t. Don’t fear jumping in, just don’t dive in head first into shallow water.

We aren’t owed glory. Luck happens, glory is earned.

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going to Fat Loss Troubleshooter

“The closest thing to a magic bullet?
Good post workout nutrition.”
- Alwyn Cosgrove, Wold Renowned Fat Loss Coach

  Recovery nutrition is a VERY hot topic in the fitness world. Researchers have found that a simple combination of protein and carbs improve exercise performance, body composition, and health. Studies also show that lean muscle “tones up” with a recovery drink, a great benefit from this one simple switch…

  What types of nutrients am I talking about? The best are a liquid supplement with rapidly-digested protein and carbohydrates. No fancy ingredients – all you need to do is drink it at the right time.

  When you time it right, you get the following benefits from your recovery drink:

1. Improved recovery from exercise, including better performance in your next workout
2. Less Muscle soreness
3. Increased ability to build lean tissue
4. Improved immune system (since your body doesn’t stay in a catabolic state)
5. Improved bone mass and reduced risk of osteoporosis
6. IMPROVED FAT BURNING

   What type of drink should you choose?

   Easy, just look for a formulated recovery drink that contains fast-digesting carbs (dextrose/glucose) and fast-digesting protein (whey).

   Wait, wait, wait… isn’t sugar bad? Well, no. There’s not many universally “good” or “bad” foods. Just good or bad times to eat them.

  This one time – right after your workout – sugar offers some cool benefits. The rest of the day though, you’ll want to avoid it.

  So if you’re serious about your health and achieving your weight loss goals, make sure you’re taking care of your post-workout nutrition.

(This was a handout for my Carson City Bootcamp crew, I hope you liked it too!)

Hey gang, I asked my new trainer to fill out a bio for  us, and check it out, he lost 80 pounds!

~ Luke

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Name: Eric Robinson

Hometown: Carson City, born and raised

Passion: Personal Training (expert in motivation, nutrition, and exercise)

Height: 6′3″

Weight: 205

Aso Enjoy: Music, Motorcycles, and FITNESS

I went to highschool here in carson and wrestled varsity for the local team (Go Big Blue!). Once I graduated High School I scored a job for Wells Fargo doing mortgages and made good money while I was doing it. The problem was that I got complacent without sports in my life and started eating one or 2 meals a day at fast food restaraunts (did you know a breakfast sandwich, hashbrowns and a soda takes you well over 1000 calories?!?) and that was all it took.

It was like I didn’t even notice as I slowly climbed and climbed up the scale numbers. One day I looked in the mirror and I had stretch marks on my love handles and the scale had a whopping 280!

I knew I had to do SOMETHING for my own sake (and my girlfriend’s) so I hired a trainer who taught me the basics. I still remember that first shopping trip, I had a notepad and a calculator and it took 3 hours to get all the right stuff because all my trainer told me was the appropriate AMOUNT of calories, he didn’t tell me where to find them. After training with him for almost a year I had lost about 20 pounds of fat and gained a bunch of muscle and I felt like I could handle it from there. Once I was out on my own, something just CLICKED man, I dialed in on my diet, shopping was instinctual and I started eating the things I liked to eat.

 Within about 2-3 months I lost another 60 pounds!

I knew the rules and when to bend them, and I had great strategies to stay motivated and keep me at the gym.

The reason I brought this up is that once I read over “THE WOLD FITNESS NUTRITION PLAN” that my buddy Luke gave me the other day, I was amazed at how similar it was to the way I lost all that weight so fast, the balance of calories was right on and I KNOW you ‘re getting some SERIOUS results over at Wold fitness with the way you’re guiding your clients. I’m stoked to be a part of this, I love fitness and I LOVE helping people acheive their fitness goals!!

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Hey Guys, it’s Luke again.

Eric is going to be training here in the late morning and afternoon.  I know lots of people have asked about a lunchtime or afternoon workout, now you’ll have that opportunity!

He’s a freaking AWESOME trainer and he’ll be using all of the PROVEN methods of the Wold Fitness Unstoppable Fitness Formula to get you lean, toned, and sexy so fast your friends won’t believe it.

To work out with me in a semi-private group is $45 per session.  To hire me for one-on-one is $147/hour.  But I know times are hard for a lot of people, and they might be hard for you.  It’s certainly hard for a lot of other businesspeople out here.

Well, here’s what Eric and I are going to do.  I want you to come in for a free consultation with Eric.  Try a workout with him. 

And if you don’t think that our Unstoppable Fitness Formula is exactly what you need to get into shape, I’ll give you a free at-home workout manual and meal plan just for coming in.

And what’s more, for his first 20 clients, Eric is going to train you for ONLY 15 A SESSION!

Why are we doing this?  Because even though Eric freakin’ rocks, not everyone in Carson City knows it.  So after he helps 20 people fit back into their skinny jeans in just a few weeks, he’ll have more clients than he can handle.

So if you want to try a workout, and maybe get personal training at an unheard-of deal, give me a call at 509-945-3856 and I’ll tell you all about it.

Talk to you soon,

~ Luke

Exercise Descriptions:

DB Romanian Deadlift/Split Snatch:

Hold dumbbells in front of legs. Lower DBs until knees want to bend and then straighten up. Dip slightly and snatch DBs over head with one swift movement, landing in a deep lunge. Switch legs on each rep.

Rest 60 seconds between each set.

Pushup w/ Feet on Swiss Ball with Jackknife:

Hands on floor, feet on Swiss Ball in pushup position. Execute pushup and then tuck knees into chest.

Rest 20 seconds before going on to next exercise.

Bent Over Row/Back Extension:

Grab barbell with overhand grip. Bend forward and row bar to stomach. Keeping bar held high, straighten back to standing. Bend forward and lower bar.

Rest 20 seconds before going on to next exercise.

20s squat jump/20s squat/20s squat hold:

Jump squat for 20 seconds, regular squat for 20 seconds, hold bottom position of squat for 20 seconds.

Rest 45 seconds between each set.

Tabata Bike Sprints:

Pedal hard for 20 seconds follow by 10 seconds easy. Repeat 8 times for a total of four minutes.

Pedal easy for 5 min between sets.

Front Squat/Push Press:

Grab barbell with an overhand grip. Rack it across the front of shoulders. Squat down to parallel and return to standing. Dip knees slightly and explosively press bar overhead. Return bar to shoulders.

Rest 60 seconds between each set.

High Dumbbell Row:

Grab DB with left hand. Bend forward and row DB to shoulder. Complete all repetitions and repeat with right hand.

Rest 20 seconds before going on to next exercise.

Good Morning/Reverse Lunge:

Rack Barbell across the back of shoulders. Pull hips back and bend forward. Return to standing and step back to deep lunge. Switch front foot on each repetition.

Rest 20 seconds before going on to next exercise.

Squat Jump/Chin w/ Knee Tuck:

Jump squat then grab high bar and do a chinup. Lower and perform a knee raise.

Rest 20 seconds before going on to next exercise.

30s plank/30s reverse crunch/30s Swiss Ball Crunch:

Rest weight on elbows and toes, keeping body straight. Hold for 30 seconds. Sit up and pull knees to

chest, repeat for 30 seconds. Sit on Swiss Ball and perform crunches for 30 seconds.

Rest 45 seconds between each set.

Dumbbell Swings:

Grab dumbbell with both hands. Spread feet and swing dumbbell back between legs to standing overhead. Repeat as many times as possible in ten minutes.

A few years ago I had a consulting contract with a “big box” chain gym.  Their personal trainers were selling about $50,000 worth of training every month, but people were quitting left and right because they weren’t getting any results.  No one knew what to do.

Enter Lucas.

They brought me in to train the trainers, write sample programs, and come up with ways to help people lose weight, get toned, and be fit despite having amateur trainers.

After lots of seminars and training sessions I came up with several ways to help.

One of them involved a warm-up manual that trainers could just hand to their clients and have them prepared for their workout.

Below is the very first manual I wrote that wasn’t designed for college or professional athletes.  (Check out my shaved head, handlebar mustache, and glasses!)

Right click and “Save As” to download:

wold fitness functional movement warm up

Lots of things have changed since then.  The warm-up I use with my clients changes daily, depending on what we’re doing each session.

I tell you what though, it is light years beyond the old “walk on a treadmill for five minutes and then stretch” routine that you see everyone doing.

(oh, and guess what?  That big box gym is still using this exact manual, unchanged, because they can’t find anything that works better!  Sweet!)

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).