Simple Fit Breaks to Take Advantage of

Do you live a busy life, never finding time for exercise?

Whether you work in front of a computer all day, sit at a desk for hours on end, or simply want to get in shape and have more energy during your busy days, Fitness Breaks are the answers to your prayers!

Fitness Breaks can offer you short, easy to implement exercise routines that can target every single muscle group in your body. You can gain strength, sculpt muscle, burn fat and gain endurance in less time than it takes for your over stressed out of shape co-workers that run out of the office for a cigarette break.

I don’t know about you but that sounds like the ideal fitness program, right?

Well, don’t believe its all hype. I’m not here trying to sell you on anything, in fact, I’m so confident that anyone can do this once I’ve explained the rules I can guarentee you that it is something you can implement TODAY!

So let’s get to it, shall we.

Although bodyweight exercises will be the most cost effective, efficient, and convenient to use at work and with such short workouts your only limited to the degree of your imagination.

All you need to do is take 5 exercises that you know, currently using, learning or mastering.

Pick one for each muscle group or targeted muscle groups you are looking to improve. I’m into total body fitness so my exercises are as follows:

Push – Pushups (regular, wide, military, uneven, ect)

Squat – Squats   (regular, 80/20, pistols)

Pull – Inverted Rows (not many options in a office setting)

Core – Planks (Situps, leg raises, bicycle crunches, 6″ holds)

Core – Supermans (wonder womans for you ladies)

Now that we have 5 exercises everytime we take a Fit Break to de-stress, gain energy, and re-focus on our work, we will use our 5 minutes to target our goals.

If you are looking to gain strength, endurance, and get a good muscular pump you will perform 1 exercise per minute for as many reps as possible with little or no rest in between exercises.

If you are looking to get a cardiovascular, calorie burning, sculpting workout you will perform 5 reps of all 5 exercises every minute on the minute for the entire 5 minute break equaling 25 total reps per exercise.

There is nothing fancy about this routine, in fact if you are looking for the magic pill then this article wont help you, but if you are looking to work hard in short bursts to get the body of your dreams because going to the gym a hour a day is not realistic then Fitness Breaks will take you there.

Use your imagination, any five exercises, just make make sure that you have one exercise per major body part (Push, Pull, Squat, Press, Squat) or exercises for the body part you are looking to target.


Have fun and leave me a comment.

Simply Motivated

Whether you are looking to lose weight, gain muscle, take back control of your health and enjoy more out of life the only thing standing in your way is motivation. Motivation + Action = Results

With all the quick fixes marketed to us in today’s world, don’t you think that we would have found the answer by now? The truth is that the answer lies in your dedication motivation to the pursuit of change.

The answer isn’t what the next best fitness regimen, miracle diet, or super fruit that hits the market can do for you, those are just added benefits to a already good plan. It is in your diligence to consistency, intensity and timing.

What does that mean?

It means pick a fitness program and stick with it and don’t let anyone come along and distract you with shallow efforts to convince what they are doing is better. Are all programs made equal? No, absolutely not but now with all our technology it is much much easier to get information from the experts that are the pioneers or hire a personal trainer that will do the research and programing for you.

Whether you pay a personal trainer to develop a personalized fitness regimen for you, buy p90x (the most marketed fitness program ever) or a book/program you purchased during a moment when you believed in it all I want you to do is get started again and this time dedicate yourself for the entirety of the program (usually 90 days). Use your energy to master it, feel a mind body connection, how you feel fatigued, strong, unstoppable. Its like the entire world has ADD or ADHD and we get distracted so fast that we never allow the fitness program we start take effect and start to change our physiques, instead after 1-2 weeks, maybe 1 month we say,”this isn’t working, time to move on”. Have you ever thought or been told why programs usually give a timeline of 90 days? In my opinion, I believe it takes the average person at least 3 months to truly learn something very well but at the same time at a more cellular level it also takes your body 12 weeks to regenerate new blood cells which as I am sure you know is our bodies entire transport system from oxygen to micro nutrients.

So, be consistent with your workout days, be intense with each workout you perform and get into the habit of working out at the same time that you decide is best for you. This allows your body the best chance to adapt your new way of life.

Do not allow conventional wisdom make you believe what you are doing is wrong or will not work. Be sensible and realise that if your current plan is not working that you can always make small changes to make it better or challenge you more in order to see results.

Always look to improve yourself and on a side note always remember that you can not out train a bad diet.

Keep Motivated, you are changing from the inside out not vice versa.

It’s a Simple Equation Really

Conventional wisdom has made us believe that Weight Loss is super complicated to achieve.

The following weight loss equation lays out the sensible way to lose weight so think of this as Diet 101: Hunger Pains and How to Satisfy Them. This may be a bit redundant if you’ve been reading the Fitness Buster for a while; if so, consider this a quick cob web cleaner course.

3500 calories = 1 lb of adipose tissue (Fat) or .45 kilograms 1lb of muscle = 50 extra calories burned each day while at rest

Technically, this means that if you start eating 500 fewer calories per day than you normally do now all while adding some form of extra physical activity that burns 500 calories extra per day, or any combination of the two in order to create a 500 calorie deficit, you will burn off a pound of fat (half a kg) per week.

Now, if all of your weight loss comes from just eating less every day (that means no exercise), you’ll start to lose muscle along with fat but if you keep the muscle you have and/or gain a little bit more then you raise your basal metabolic rate (BMR) making your job a lot easier in the long run. So, to make sure you keep the muscle you have while losing fat, it’s good to go with a smart mixture of eating less, eating healthy, and exercising hard!

Confused yet?

Simply put, start exercising at a high intensity while feeding your muscle the nutrition it needs to heal and recover and you will reap the best of both worlds while increasing your results.

Now I know I know, you want to take action right now so what can you do to make sure you can get off on the right foot. Right?

Well I promise I will cover all the details in depth very shortly but if you just started reading this while you had a 5 minute break at work or maybe you’re on your way out the door to meet your wife for a late dinner then let me tell you my quick guidelines.

Pick an activity you absolutely enjoy doing (hiking, running, pushups) and work as hard as you can at it for as long as you can, then when you go eat stick to eating lean meats, vegetables, nuts/seeds, with some fruit, in that order. A general rule of thumb I abide by is if its man made eat it sparingly, that means grains or anything else agriculturally grown.

Again that is in layman’s terms so if you need or want a more in depth answer then keep reading.

A good diet is made up of primarily REAL food and by real food I am assuming you know that when you go to the grocery store the majority of your cart should be filled with foods around the perimeter. Fresh fruits and vegetables, lean meats, nuts/seeds, and fresh whole or multi grains (watch out though, not too many). Your meals should have a good balance of protein, carbohydrates, and good fats. That means I would prefer you not buy the stuff that comes in a box or out of a laboratory, but instead out of the ground or from nature. The less processed it is, the less that has been added to it, the better off you will be. Again think lean meats, fish, eggs, veggies, fruits, and nuts/seeds.

A bad diet is loaded with bad fats and simple carbohydrates (like simple processed sugar); it’s also severely lacking in actual nutrients because of how many times the manufactures have refined it. If you find it in a vending machine, pulled into a drive-thru, or had it delivered then it is probably not to good for you.

Now lets talk about how much you should eat. It will all depend on your size at the moment and how much you want to lose or gain (obviously this isn’t a bodybuilding, add 20lbs of muscle e-book). A safe and reasonable amount of weight to lose is around 1-2pounds (.5-1kg) per week. If you’re looking for a cost effective and easy way out, take 5 minutes to signup for a free account at or caloriecount.about.comand plug in your current statistics (height, weight, and goal weight). If you are someone who loves a interactive experience then I highly recommend Vitabot which is the only NASA endorsed nutritional program that has a interactive report card that grades you on your daily diet based on your current goals (hands down the coolest nutrition software available).

Or, you can just do some simple math to figure it out…

Before we get to the equations you will need for your calculations we need to figure out a few things first.

All our bodies burn a TON of calories every day just BREATHING! The human body is quite complex (probably the most complex organism on earth), which means our bodies will burn all kinds of fuel just making sure we are working right.

This caloric number is called your Basal Metabolic Rate (BMR) which I touched on earlier. This number represents the number of calories our body’s burn on our lazy day off when we are relaxing in front of the tube watching reruns while never leaving the couch.

If you like playing mathematician, the equations are just below. If you’re anything like me then visit this link in order to calculate your BMR. For you international folks, make sure you click metric.

This number is derived from your height, weight, and age. As you age your metabolism slows down, hence your BMR will start to decrease. So, as you age, it is tougher to eat the same foods that you are use to and remain the same weight. Doesn’t that make sense?

English BMR Formula

Men: BMR = 66 + (6.23*weight in pounds) + (12.7*height in inches) – (6.8*age in years)

Women: BMR = 655 + (4.35*weight in pounds) + (4.7*height in inches) – (4.7*age in years)

Metric BMR Formula

Men: BMR = 66 + (13.7*weight in kilos) + (5*height in cm) – (6.8*age in years)

Women: BMR = 655 + (9.6*weight in kilos) + (1.8*height in cm) – (4.7*age in years)

If you are reconsidering playing Mr. Mathematician here’s the link again.

Once you’ve calculated your BMR (mine is 1574.85 cal/day), you have a starting point for how many calories you burn while laying on that couch.

To determine roughly how many calories you’ll burn during activities, you multiply you BMR by a certain number based on how active you are. This formula is called the Harris Benedict Equation (go here to calculate), and here are the two equations you will be looking at:

– Light exercise/sports 1-3 days/week: Cal. Calculation=BMR*1.375 – Moderate exercise/sports 3-5 days/week: Cal. Calculation=BMR*1.55

Take your BMR and multiply it by the appropriate number to determine how many calories you burn on a daily basis while being active.

Once you have the number from the equation, you can see just how many calories you need to eat daily in order to lose weight!

Simply Smart Preparation

So we are looking to get back in shape, right?

Lose weight, gain muscle, tone up and sculpt, ect. Now I know what your are thinking, what exercises will we be doing? How about the rep ranges, sets, super sets, giant sets, how about a little HIIT?

Well like my momma dukes likes to say, “Hold your horses.”

Like I said, in order for our results to become part of our lives instead of some fad diet or quick fix routine, then we must start out at the beginning. It will allow us to build the quickest momentum that will give us lasting results, no matter what the goal is.

We first must start with the paperwork which consists of your Medical history review, Risk factor assessment and stratification, Prescribed medications, Level of physical activity, Establishing whether physician consent is necessary, Administration of fitness tests and evaluation of results, Setup of exercise prescription, Evaluation of progress with follow-up tests. Crazy right?!

Don’t worry the first four parts of this process are answered through the industries two standard preparticipation health screening questionnaires. In the Fitness Industry you will find two standard preparticipation health screening questionnaires that are commonly used to answer these questions for you or your Personal Trainer, those are the PAR-Q and the Health Status Questionnaire. The Physical Activity Readiness Questionnaire, more commonly know as the PAR-Q, is a self-administered questionnaire that is a simple, concise, and is a safe pre-exercise screening tool for individuals that would like to start a moderate-intensity program and/or activities.

The idea behind this form is to screen potential participants by asking them 7 questions and if he/she answers yes to any of the 7 questions, they are directed to contact a physician before undergoing a fitness test or pursuing regular exercise. If you are more likely to to get involved with a high intensity routine similar to what you would experience in a small group or boot camp setting, then the Health Status Questionnaire with do a more thorough job of identifying whether you have risk factors that may affect a individual from beginning a exercise program.

You can use this link as a resource to find a PAR-Q form Click Here.

So your probably saying to yourself, why do I have to go through a screening in order to exercise? I walk everyday and have no problem, I just want to lose weight what’s the big deal? Well first off, lets take the scenario that you visit the doctor before starting your program (my recommendation).

Imagine you have waited 3 years to start exercising again, the Dr. says you have to lose 60 lbs and you are at a very high risk factor for (CHD) Coronary Heart Disease. Now by just visiting the Dr. you now have a good idea on where you need to start because he/she naturally identified your risk factors by having you fill out paperwork and by asking you questions. But what if you avoided this crucial step and ignored what indications your body was telling you by starting a program that was to vigorous for you to begin and just 2 weeks later you ended up in the hospital for a triple bypass heart surgery, what would you say then?

Ya, I would second check whether or not I can start exercising too! Besides you are really canceling out your chances of risk just by be able to answer “no” to all 7 questions on the PAR-Q. So do yourself a favor and go through answering a PAR-Q and if you have a doctor or insurance and really want to take the safe approach then go get a physical done with your physician. It can’t hurt to get a better idea on where you and your health stands. Otherwise just use your best judgement and get started ASAP, time is the one thing that keeps on ticking and you never get a second back.

Simply Starting Over

Six months ago I embarked on a journey of putting my life on pause for the greater good of the cause (YOU/Clients). All I see around me are are people that are over worked and undervalued. Stressed beyond belief that they are living a life of mediocrity. Not achieving their goals. Drowning in a pool of goal failure. Leaving them overweight and downright depressed.

It makes me sad because as a Personal Trainer I work with people that express these feelings every single day and every single day I try my very best to reach them on the deepest of levels and scream you deserve better! And it all starts with taking care of yourself first. Yet, no matter how hard I want to change my clients I can’t do it for them.

Then one day in June of last year I had a break through moment. What if I were to back off (become human again in their eyes) and start over so that they could in fact follow me down the exact same path knowing that it is not a race to the finish line but instead a journey of self improvement that lasts a lifetime?!

So I started detraining my body by simply doing what the majority of Americans do today by sitting on the couch, at my desk, reading books (lots and lots of books), and watching movies (a true love and addiction I have). I am a beer guy, so I drank 1-2 a day maybe 3 times a week,  and ate whatever I wanted at dinner ONLY (I didn’t want my health markers to get terrible, just wanted to start over ;).

Use it or Lose it! Thats the saying right?

Well let me walk you through what happened to my body. Because I took six months off, maybe you will be able to relate if your not exercising now or just starting back after a layoff. Lets start with the definition of detraining so we are all on the same page.

“Detraining refers to the effect your body experiences when you take an extended break from regular, vigorous fitness training. “

How fast are we talking about? You can see a difference in as little as 2-4 weeks! Isn’t that insane? Now it isn’t like you lose everything all at once on a specific day in that time period. But your body does start to lose its “edge” so to speak and then the longer you stay away from your routine the more you lose. 

Now I know what you’re thinking, why bother then, that’s not fair, WTH!

Calm down, take a moment and just breath. This actually applies to every area of our lives, we don’t remember everything we read, write, work on. We only get good at the things we apply. So it is simple, if you want to look good, have more energy, perform better in and out of the bedroom in every facet of life then you need to make “challenging movement” (aka exercise) a way of your life. Fit it in no matter what. Don’t wait until your mind/ego convince you that it is to late. Just get started and once you have, vary your intensities so you don’t get burned out. But no matter what NEVER NEVER stop! It just isn’t ever worth it.

So in the six months of detraining I performed to bring me back to the level at which all would be considered starting over and this is how it breaks down. June 2013 (the start), after two-four weeks I lost roughly 10% of the gains I had worked so hard for, and approximately 2.5-5% every month after. That is a total of 35-50% lost or more depending on the source you make your opinion around. Now thats only the half of it, here is the real kicker, it will take me approximately 5 months to get back the muscle mass I had developed at pre training levels.

Now although I can stand here and say to “never stop training” and that “it was the hardest thing I have ever done” (which it is), that just wouldn’t be realistic. The truth is that our mind is the captain of our ship (our bodies) and sometimes it is just tired and broken from external stress that we let get the best of us. So, realistically we all take breaks at one time or another.

So the real point to my mission to start over is to show you/others how to make fitness a way of life with varying intensities so that on days where getting out of bed is hard we will still do whats right and take care of ourselves and then on the days where we are superheroes we will raise our intensities to levels we had no idea were possible and set new PR’s (personal records) in our workouts!!

I am excited to be sharing my journey as well of those that decide to join our community and Simply Fit Project.