fitness king

Ron Henderson: Fit Over 50 and His New Children’s Book

Nick Digilio welcomes back to the show Ron Henderson aka The Fitness King! In this conversation, they discuss his new children’s book Mason’s Backyard Workout and his gofundme campaign ‘Fit Over 50’ which will help Ron train individuals who can not afford it. To download this or any of Nick’s podcast visit our I-Tunes page.

Now Airing My New Cable TV Show Motivation with Ron Henderson

Tune into my new cable TV show the “Fitness King”  Motivation with Ron Henderson the Fitness King.
The show is a geared to help motivate people to start taking better care of their health and also to show
case people who have a positive message to share. Come and be a part of the studio audience, the next
taping will be on November 21 at 1:15 pm at the Spinn cable Tv station at 375 Jackson St, 1st floor in
downtown St. Paul Mn. The building is actually on the corner of 5th and Jackson, free parking is availible
on the side of the building. Free Motivation with the Fitness King tee shirts will be given out to the
first 10 people that arrive at the station.

Motivation is curently airing on these stations, watch for future emails with more show time listings
in your area

Channel (20) in Duluth:

  • Fridays: 8:30 PM
  • Saturdays: 7:00 AM & 5:00 PM

BCAT  Channel (16) in Bloomington, MN

  • Wednesdays: 5:30 AM
  • Fridays:  8:30 PM

SPNN Channel (15) St. Paul, MN.

  • Sundays: 9:30 AM

Valley Access Channels TV Channel 18: Check for listing times

North metro Channel 14

  • Thursdays: 10 PM,
  • Fridays: 6 AM & 2 PM

5 Obstacles to Fitness Success


You want to be fit. You know how much you should weigh. You know your ideal pant size.
You can even picture how great those skinny jeans will look.

So why aren’t you living
life in your ideal body?

There are many complex reasons that make weight loss a challenge,
reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the
life issues that get in the way of your success.

Read the following 5 obstacles and the
solutions to unlock your best body ever.

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced
endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much,
commit yourself to too much and don’t even get enough sleep most
of the time. The fast-paced way you live leaves you exhausted,
stressed and hungry for comfort food. You even begin to feel too busy
to take care of your health.

It’s time to reprioritize.
Let go of your perfectionist standards and remove a few commitments
from your schedule so that you are able to cook healthy meals,
exercise and get a good night’s sleep. Remind yourself that
taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it.

I don’t agree with it,
but you sure act like you don’t deserve to live the good life in the body of your
dreams. Take a moment to think back on all the times you have self-sabotaged your
weight loss efforts. If you don’t believe deep down that you are worthy then you’ll
never give yourself a chance at a fit body.

I believe that you deserve to
have a healthy body – and I urge you to dig deep down to uncover why you don’t.
Once you conquer your feelings of unworthiness, getting on an exercise and healthy
eating plan will be easy.

Take the time to take care of yourself.
You DO deserve it.

5. You are afraid.

You’re afraid to start because you just
might fail, and wouldn’t that be embarrassing? You’re also afraid to
start because you just might succeed, and change makes you uncomfortable –
even if it’s change in the right direction.

type When you decide to get fit you will need to go through a bushel of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that losing weight will
make your life better. Envision that better life everyday so
that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing
between you and your ideal body. Call or email today to get started on a
program that will change your life and body forever…in a good way 🙂


Complex is Best

Wait! Don’t just skim down to see which exercise I’ve labeled as the best, get the whole story… 

I’m often approached and asked to pin down a single exercise as the one that will help lose the most
fat and sculpt the quickest. That’s not an easy question to answer.

You see, I’m very aware of
the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence
my hesitation to label any exercise as the universal best.

That being said, some exercises are
definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?
When you decide which exercises
to include in your routine,
it is important to consider the type of movement involved. The simpler the movement, the fewer calories
you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement,
the more calories you will burn and the more muscles you will strengthen.

To put it simply,
exercises that use complex movements will deliver better results than exercises that use only simple movements.
Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process
keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-
joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement
leg exercise with a complex movement leg exercise:

leg extension machine
uses a simple, isolated movement to work the quadriceps.
You’re in a seated position moving only your knee joint. There isn’t much involvement, if any,
from other muscles and it doesn’t burn very many calories.

Now let’s look at a
free weight walking lunge. You start by standing with your feet
together and a dumbbell in each hand at your sides (or a barbell across your shoulders,
or a medicine ball held at your chest, or even with no weight at all). You take a large
step forward and lower your back knee, keeping your front knee at a 90 degree angle.
Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting
muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really
kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch.
Try incorporating a Super Set into your routine. To do so simply perform two or more exercises
in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise,
rest, then perform an exercise with opposing body parts. To find exercises that compliment one another,
choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout
intensity to a whole new level.

I’d be shortchanging you if I named
any exercise as the best. The fact of the matter is that it is a combination of
changing your workouts up, using interval training, and even some good old cardio that
will ultimately see you to your goal.

These methods will help you to burn
more calories, increase your metabolic rate, and will stimulate the production of more fat
burning and muscle toning hormones. Of course, there is more involved to achieving your fitness
goals. You need to incorporate fat burning into your routine. You need to consistently challenge
yourself during workouts. You need to take control of your eating habits and to get your diet
dialed in.

So what’s the best exercise for you? Find out – call or email me today
to schedule your no obligation fitness consultation.

2011 Fitness Predictions

Happy New Year! January is an exciting time – you have a clean slate
to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed.
New Year’s magically pulls people to exercise – maybe you’re feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2011
is the year that many will lose weight and regain their health.

Times are changing. People are realizing that obesity has gotten out of hand,
and exercise is back in the spotlight.

The real food movement is
taking the globe by storm as people turn away from fast and processed foods and return
to wholesome, nutritious meals.

2011 will be the year that many people adopt a
healthier lifestyle and drop the extra weight. Maybe even you.

92% of all New Year’s Resolutions will end in failure.
While millions will start gung ho in January with lofty goals for massive
weight loss, the reality is that most will fail. Here’s why:

They bite off more than they can chew.

In all the excitement
of becoming a better person and transforming their life in the New Year, they make the
crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?

Then set realistic goals.

  • Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each
  • Instead of resolving to give up all carbs, commit to bring healthy snacks to work
    instead eating from the vending machine.
  • Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each
    week until you reach your desired size.
  • Instead of resolving to never eat out again, commit to eating healthy all week and
    reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year’s Resolution is to become a healthier,
happier and more successful person. Small changes done consistently will make a big difference.

I will help boatloads of new clients drop hundreds of unwanted pounds in 2011.

At this time every year I am flooded with new, motivated clients who are ready to change their
lives. Starting in January and right through December, I will see these amazing people face
their fears, dig in with determination and accomplish great things.

That’s why I love what I do so much.

Hundreds upon hundreds
of pounds will be lost under my watch this year.

Every single new client that sticks with my program in 2011 will lose the weight.

There are no maybes when it comes to me and weight loss. It’s what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality.
Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results
are all yours.

5. When you join my program your success is guaranteed.
You will no longer be among the 92% who will let go of their fitness goal around January
20th. You’ll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is what are you waiting for?

I predict that 2011 will be an amazing year. Come prove me right 🙂

Call or email today to get a jumpstart on your best year yet.

Simple 50 Pound Slim Down

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image
how you would look 3 sizes smaller? You’d look like a whole new, younger person.

It’s actually much easier than you think.

I’m not talking about invasive,
costly surgery, dangerous pills or potions, or grueling routines.

All it takes is
losing one pound each week. One measly pound.

Hang with me for a minute and I will
break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500
calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be
done by a combination of increased calorie exertion (exercise) as well as a decrease in calories
consumed (eating less).

Follow these steps:

  • First, record your normal weekly exercise – look at everything from walking to participating in
    sports to exercising in the gym. This is your starting point. From here you’ll need to burn an
    additional 3500 calories on top of your normal weekly exercise.

    If you don’t currently
    exercise, then any new activity will count towards your 3500 calorie weekly goal.

  • Second, record your normal weekly food intake – this may be an eye-opener when you
    see how many calories you eat in a day. Record everything honestly, since you are only cheating
    yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
  • Now divide the 3500 calories between your activity list and your food list.
    You could choose to eliminate 1000 calories each week and burn off an additional 2500.
    Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

  1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee
    drinks are delicious but filled with way too much sugar. Drop 250 calories (or more)
    when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
  2. Just say NO! to the holiday treats. A single slice of fruitcake may seem
    innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you?
    You know that all those holiday treats are packed with fat and calories. For each tempting
    treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile
    to yourself.
  3. Jog for 30 minutes. Want in on a little secret? The hardest part about a
    simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
  4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of
    sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing
    spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss
    those extra calories goodbye.
  5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have
    bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do,
    and it is impact-free. When you swim you recruit your entire body, a process which requires
    lots of energy—AKA calories.
  6. Eat an apple instead of a cookie. Do you always go for something sweet after
    dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not
    consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional
  7. Come give my fitness routine a try. I have the whole calorie-burning equation
    down to a science, and I’d love nothing more than to help you achieve your fitness goal.
    My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily
500 calorie deficit and you’ll be shedding the weight in no time.

And if you’d rather have
me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in
less than 12 months. That wouldn’t be so bad, would it?

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the
masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible
to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it’s important that
you approach your goal from a place of I can rather than
I can’t.

Most diet and weight loss plans begin by outlining everything that you
can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste
the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t
, you can’t.

It shouldn’t be surprising when the diet only last a few days before your inner
rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one

When you begin from a place of can’t, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

  1. Focus on positive action. /span>
    Rather than obsess over what you can’t
    eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time
    that you complete a workout feel the surge of empowerment that comes with the accomplishment.
  2. Schedule positive action.
    The next step is to concretely schedule
    your workout sessions. I advise that you exercise even more during the holiday season than normal, since
    you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan
    to exercise 5 times each week for 45 minutes.
  3. Reward yourself for positive action.
    At the end of each
    week take the time to reward yourself for successfully completing each scheduled workout.
    Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage,
    a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all
    great ways to reward yourself.

What You Believe
The people who won’t gain any weight
this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.

Do you believe that you won’t gain weight this year? Or are your past failures keeping
you less than confident?

Let’s create a strong belief that you won’t be powerless to
holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4
steps needed to create a belief:

Step One: Identify the basic belief.
I won’t gain weight this holiday season.

Step Two:
Reinforce your belief by adding new and more powerful references.
This means
focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and
list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of
time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.

Step Three: Find a triggering event, or create one of your own.
Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing
rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress.
Try on that outfit at the back of your closet that you still can’t fit into.

Four: Take action. Get started on your exercise program – right now.
Taking action is the most important step, and the most rewarding.

Call or email me right
now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success.
Who knows? I may even get you to your New Year’s Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now.

Don’t Complicate Things

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re
bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials,
on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before
you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out

But wait – truly healthy eating is simple.

First you need to block
out the blizzard of food marketing around you.

Remember that advertisers want your money,
and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided.
When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh
vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT

  • Refined sugar / corn syrup
  • Fried / fatty food
  • Full fat dairy food
  • Processed food with chemical additives

Healthy Breakfast

Breakfast is
the most important meal of the day. What you decide to eat when you first wake up will
set the tone for the rest of your meals that day. Try these healthy options:

  • Scrambled egg whites, sliced tomato and whole grain toast
  • Whole grain oatmeal, sliced fruit and a protein shake
  • Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch
ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the
night before and carry it with you. Try these healthy options:

  • Dark baby greens topped with chopped chicken breast and diced tomatoes
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
  • Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most
people splurge and eat far more calories than they should. Eating at home is the first step in reducing
your dinnertime calories. Try these healthy options:

  • Grilled white fish, sautéed spinach and whole wheat couscous
  • Baked chicken breast, steamed broccoli and brown rice
  • Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight,
exercise is the other half of the equation.

Your exercise routine should be
challenging and should be done on a regular basis.

I know that you have more than
enough in your life to think about without having to plan your own exercise routine. Leave that
job to me—call or email today to get started on a personalized fitness program that will leave
your body no choice but to shed those unwanted pounds.

Contact Information

Ron Henderson

4301 Highway 7 Suite 110
Minneapolis, MN


Telephone: (612) 386-8178

Fitness Coaching

Hire me for online Fitness Coaching

Payable through paypal at $ 60.00 per 30 minute coaching session