fitness king

The Exercise Prescription

Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach
to being proactive in regard to your health. It’s also far more logical, inexpensive and actually
radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one
of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day
you are faced with the option to get your daily does of exercise or not.

Will you find the time
to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t
have reasons to not do it – you only have excuses.

If you are like most then exercise isn’t at the
top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV
show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite
things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to
mention an overall decrease in your quality of life.

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude,
chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

  • Have you written off exercise based on a particular type of routine – maybe you
    would enjoy something different. The truth is that no one can deny how great it feels
    to accomplish a challenging workout. It’s rewarding, invigorating and feels great.
    You simply need to find the right form of exercise for you.
  • Try to pinpoint the main reason that you dislike exercise. Is it the
    uncomfortable workout clothes that you own? Maybe it is time for a new
    style. Is it trying to decide what machine to use at the gym? Maybe it is
    time for a personal trainer (more on that later). Is it the pain that you
    feel in your shoulder when swimming? Maybe it is time to find a new form
    of cardiovascular exercise – one that won’t aggravate your injury.

See, the truth of the matter is that there are many different
forms of exercises that will give you the results that you want. Don’t
like the gym? There’s a program for you. Don’t like running? There is an alternative
. Don’t have the time? There are time friendly exercise routines that will give you
incredible results in under an hour.

Like I said, when it comes to
exercise you have tons of options. But it all starts with ditching the excuses and asking a
qualified fitness expert like me for the right program for you.

Is it really that
easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply
reply to this email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication – don’t forget to take your daily dose!

The Power of Change

Do you wish you could change something about your life right now?

I’m here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or
even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy
change by getting in shape, but the change never seems to take hold.

Is there something in
your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have
a pair of pants that you wish you could fit into?

What is keeping you from making a positive
change in your life?

According to professional speaker and author, Anthony Robbins, it’s the
getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins
goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight?
Does dropping a few pounds sound nice, or is living another day in your current body unbearable?
In order to make a lasting change you must be convinced that the time has come.

Belief #2: I
must change it.

It is vital that you take full responsibility in making
the change. Sure, others may assist you, but in the end you are the one who is going to make it happen.
You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3
: I

Don’t let past failures
get in your way. The truth is that you do amazing things when you put your
mind to it. Believe that you are capable of losing weight or making any other
positive change in your life.

Why do most people fail to make lasting
change? They leave it up to willpower. This works for awhile, but you’ll always revert back
to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2)
to gain pleasure. When you want to change a behavior pattern the key is to associate pain
with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night.
You also know that you need to start exercising on a regular basis. Up until this point your brain is trained
to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night.
Think about all of the negative things about being overweight and connect these unpleasant thoughts to
your late night snack. Now think about all of the wonderful things about being in shape and connect these
pleasant thoughts to exercise.

You are capable of making a big change in your life.
Start by calling or emailing me for your no obligation fitness consultation.

change can happen in an instant.

7 Habits of Highly Fit People

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a
simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly
Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later.
So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll
likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s
called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged
snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and
other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an
important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy
leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that
you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people
make time to go to the gym, they challenge themselves during each workout. While it is easy to simply
go through the motions while exercising, you’re cheating your body out of great results when you don’t
push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of

Find ways to make each workout more challenging. For competitive people,
the best way to push yourself is to exercise with a friend of similar strength. Another great way to
challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to
sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front
of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then
you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also
very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And

not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are
occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly
turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only
a few times each week.

Habit #7: They Are Supported

people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or
workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or
to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of
skipping out of the equation.

Want instant support? Call or email me today to get started on your
own customized fitness plan.

I hope that these habits have inspired you to make a change for the
fitter in your own life.

If you already do some of these habits then congratulations – you are on
your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next

If none, or very few, of these habits describe your lifestyle, then I’ve got good news –
you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all
7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are
welcome to call or email me with questions or to get started on your own customized fitness plan. I look
forward to hearing from you.

Booty Building Secrets

Seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.

Now let’s tackle each of these challenges with solutions that will give you the best booty ever!

I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

  1. To target your glutes focus on extending your hips and keeping your chest lifted.
  2. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
  3. Run up hills, stairs, or on the treadmill at an incline.
  4. Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.

Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

  1. Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
  2. Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
  3. Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
  4. Let go of the handles. This will force your core to stabilize you.

Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

  1. Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
  2. Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
  3. Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
  4. Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.

II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.

Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.

III. Help! My bum is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.

Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

7 Steps to a Perfect Packed Lunch

<>Summer vacation is winding down, fall is approaching and the kids are going back to school.

It’s time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

  • 2– 3 servings daily
  • 1-serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

  • Kids 6-9 yrs: 4 – 7 servings daily
  • Kids 10-14 yrs: 5 – 8 servings daily
  • Teens: 6 – 9 servings daily
  • 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

  • 4 – 9 servings daily
  • 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

  • 3 – 5 servings daily
  • 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

  • 2 – 6 servings daily
  • Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

  • 3 – 4 servings daily
  • Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Push Yourself

Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder – results will comes faster than you ever thought possible.

Your Self-Guided Kitchen Raid

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I’ve designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator
Let’s start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the “Dump this” list, then you know what you have to do. Get that garbage bag ready.

Dump this:
Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

  • Replace with: Water. It is a well known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

  • Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

  • Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

  • Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

The Freezer
Next let’s take a look into your freezer. Anyone who has walked the freezer aisles at the store knows how plentiful frozen temptations are. How does your freezer measure up?

Dump this: Ice cream. We may as well get this one over with. Hiding a gallon or two (or even a pint) of your favorite ice cream “for a rainy day” is NOT a good idea. Save yourself from that temptation and don’t buy ice cream.

  • Replace with: Frozen fruit. When your sweet tooth starts acting up, throw an assortment of frozen fruit into the blender and whip up a healthy fiber-filled smoothie.

Dump this: Frozen Pizza. This is another one of those items that is just too tempting to keep around. Why would you bother to make a healthy dinner when a frozen pizza is calling your name? Ban frozen pizza from your home and watch as your waist starts to shrink.

  • Replace with: Turkey or Veggie Patties. For quick dinners keep your freezer filled with lean turkey patties and veggie patties. Serve on a bed of brown rice or on a whole grain bun.

Dump this: TV Dinners. I doubt that you need me to go into too much detail on this one. The next time that you are tempted to buy a pre-packaged frozen meal, please turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories and less-than-healthy ingredients.

  • Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy.

Dump this: Frozen Breakfast Food. French toast, waffles and pancakes are popular items in the freezer aisle. Don’t fall for the pretty photos and tasty-sounding names. These items are highly processed and contain loads of unnecessary sugar.

  • Replace with: Sprouted Whole Grain Bread and Muffins. It is just as easy to throw a slice of sprouted, whole grain bread into the toaster as it is a frozen waffle. Spread it with some natural peanut butter and pair it with a piece of fruit. Now that’s a much healthier breakfast.

The Pantry
Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

  • Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy “white” bread, rice or pasta – especially if you want to lose weight.

  • Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

  • Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

  • Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you’re making, and try to get everyone’s support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.

Shop Your Way Thin

Here’s your grocery shopping cheat-sheet. Take this with you as a reminder of what to buy and what not to buy.

Don’t buy food items that:

  • Are filled with sugar or high fructose corn syrup.
  • Are highly processed and contain unidentifiable ingredients.
  • Are full of fat.

Do buy:

  • Whole, fresh fruits and vegetables.
  • Whole grains.
  • Lean proteins.

4 Tactics for Faster Results

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

  1. the motion of lifting the weight.
  2. holding weight in a contracted position.
  3. the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Easy Slim Down Tip

Do you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Ron Henderson


Ron Henderson “The Fitness King” | email: | Phone: (612) 386-8178

Ron Henderson, “The Fitness King”, began his pursuit of personal fitness training almost three decades ago. Henderson, now 59, made a commitment to health at a young age.  He says, “One day I noticed a well-dressed man drive up in a beautiful, gleaming Porsche.  When he stepped out, however, he had a body more like a Volkswagen.  I realized fitness was something of true value.  After all, if you don’t have your health, money doesn’t matter.  I had been working out and I realized my body was something great no one could take away from me.  No one could repossess my body like cars are repossessed.  I could have a body like a Porsche, a Jaguar, you name it.  I just had to keep caring about myself and my health.”

Author of, “What is it Worth for You to Become Physically Fit”, Henderson was the first fitness professional in the Minneapolis – St. Paul area to work with clients and help them define, develop, and pursue their fitness goals as a personal trainer. He stresses the value of personalized fitness routines to develop solid techniques and maximize potential.

With his positive attitude, Ron has raised industry standards in weight training, cardio fitness, stretching and strengthening routines that respond to experience levels, abilities, and each client’s personal motivation. Individuals are empowered to excel at their own levels and attain their goals.

The success of his revolutionary approach is credited to Henderson’s popularity as a corporate trainer, media personality, and spokesperson. Ron captivates and encourages audiences young and old alike, while educating, motivating, and inspiring them to enjoy more active lifestyles.

Henderson’s book is his latest accomplishment, reaching national audiences. He currently hosts “Fitness and Faith,” a cable exercise series. He also hosted a talk radio program called “Feeling Fit.” Ron’s first TV cable series was “Winning Workouts.” The Fitness King has established a reputation for being articulate, motivating and entertaining. He also was a former co-host with local celebrity Mark Rosen of WCCO TV, Fan Fitness Sundays on KFAN radio, which aired in the spring of 2008. And is the last Minnesotan to interview the late Jack Lalanne.

Ron is noted as the first fitness professional in the Minneapolis – St. Paul area to work with clients helping them define, develop, and pursue their fitness goals as a personal trainer. He stresses the value of personalized fitness routines to develop solid techniques and maximize potential.

Henderson has been featured regularly in newspapers and magazines for over two decades. His commitment is to reach people, young and old, demonstrating and promoting the benefits of daily exercise. His book “What is It Worth for You To Become Physically Fit?” published by River City Press, Inc., can be found at Barnes & Noble stores or special ordered at your local book store. It can also be ordered online at

Start Today

It’s difficult to ignore continuing messages about the benefits of daily exercise, nutrition and healthy lifestyles. Nonetheless, the challenge to commit to this regimen is daunting to most. A quick excuse can lead to a slip in the program to an overwhelming feeling of failure.

The Fitness King promotes “one day at a time, one step at a time” as key to achieving any fitness goal. Trading bad habits for healthy living is a life-long process. While there will be challenges, barriers and diversions along the way, success can be measured in each positive step.

Simple exercises, beginning with a quick two-minute fitness routine while watching TV, can start the process. Each day, with each added exercise or activity, the benefits of incorporating daily physical fitness can be realized.

Start today! Sign up for continued prompts from the Fitness King to help along the way It’s difficult to ignore continuing messages about the benefits of daily exercise, nutrition and healthy lifestyles. Nonetheless, the challenge to commit to this regimen is daunting to most. A quick excuse can lead to a slip in the program to an overwhelming feeling of failure.

The Fitness King promotes “one day at a time, one step at a time” as key to achieving any fitness goal. Trading bad habits for healthy living is a life-long process. While there will be challenges, barriers and diversions along the way, success can be measured in each positive step.

Simple exercises, beginning with a quick two-minute fitness routine while watching TV, can start the process. Each day, with each added exercise or activity, the benefits of incorporating daily physical fitness can be realized.

Start today! Sign up for continued prompts from the Fitness King to help along the way.


Success may be best be measured by the words and experiences of clients – professional athletes, media personalities, physicians, executives and many others — who have benefited from personal fitness training by The Fitness King. The following comments are testament to his abilities and strengths:

“I have realized significant gains in both my body and the way I feel about myself after training with you for three months. You have made this a worthwhile, rewarding and enjoyable experience because of your:

  • High and ever-present level of knowledge and professionalism
  • Commitment to your clients and their improvement
  • Personalized approach
  • Expectations that we can, and will, learn how to train properly and achieve positive results
  • Undivided attention during training sessions
  • Desire to create a supportive, friendly and fun environment in the studio

Respectfulness of client’s time and willingness to accommodate our sometimes-difficult schedules. I’m looking forward to another three months of hard work and continued steady progress.”

-Carol Seiler



“As a current member of a local health club I know the importance of muscle tone. I come to King for my weight training. His knowledge of muscles, technique, and motivation keep me coming back for more. I’m addicted.”

-Scott Bakken



“In just two and a half months, for three hours a week, The Fitness King has changed my body and my life, and I’ve never felt better.”

-Dave Berst



“I credit the Fitness King for helping keep my motivational level up in order to accomplish my physical fitness goals.”

-Jean Blat



“The Fitness King is someone who listens to what you u want to do and is very facile at developing a program that is reasonable and realistic. He’ll tell you how long it will take, and how much commitment. If he thinks that you aren’t going to be able to donate that amount of time and resources to the transformation, he’ll tell you, and he won’t take your money.”

-Dick Boyle



“I have worked with the Fitness King for over two and a half years and I have been very pleased with the progress I have made. The Fitness King is the best at what he does and takes his job very seriously.”

-Rebecca B.



“Some people confuse `motion’ with `direction’. Training with the Fitness King, I got `direction’ and RESULTS!”

-Jim Holton



“Six months have passed like weeks and I only regret not having the opportunity for personal training 30 years ago. At age 60, I feel better and my wife says I look better than I have for 15 years. Thank you for your dedication and constant level of professionalism you demonstrate…Training with you may be the single most important thing I have done for my health plan to tone my muscle and bone density and consider related health concerns.”

-John Rimarcik



“The Fitness King has provided me with the motivation to maintain a consistent workout schedule. He has been an absolute life-saver.”

-Mark Rosen



“The Fitness King lives by example, and practices what he preaches. Working with the Fitness King has changed me as a person. My strength has improved considerably, and that accomplishment has boosted my self-confidence in everything that I do. Conquering yourself, can lead to vast improvements in your life.”

-Scott Winer



“I am super pleased with my progress over the past year. I have developed muscle and definition in my arms, chest, back and stomach.”

-Curtis West

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